In Episode 5, Nancy Watson of Blue Lotus Yoga in Raleigh shared tips for how a few mindful poses each day can benefit runners. Below are the five poses she recommends that you give a try, with each of their benefits. Just another reason to get your mat out and keep it out – you can do these every day!
Blue Lotus offers a “Foundations of Yoga” class for beginners, or anyone coming back to yoga after a rest, and their next sessions begin on April 5. Group classes are ideal because, among many other reasons, an instructor can assist you with poses, and make adjustments as you move. You can find more information about that series here.
Yoga for Runners
Extended Triangle Pose Utthita Trikonasana
Benefits: This pose stretches and strengthens the things, knees, and ankles. It also stretches the hips, groins, hamstrings, calves, shoulders, chest, and spine. It allows the body to open and expand laterally as a nice balance to the vertical movement of running.
One-Legged King Pigeon Pose Eka Pada Rajakapotasana
Benefits: This pose may be practiced upright as a back bend or in a forward fold variation. Practicing upright offers a stretch for the abdomen, chest, shoulders, and neck in addition to the thighs, groins, and psoas. Folding forward offers a stretch for the outer hips, glutes, hip rotators, and the IT band.
Reclining Hand-to-Big-Toe Pose Supta Padangusthasana
Benefits: This pose stretches hips, things, hamstrings, groins, and calves. Too much tension in the hamstrings may lead to pain in the back, hips, and lower legs. Stretching your hamstrings will help you maintain a smooth stride.
Legs-Up-the-Wall Pose Viparita Karani
Benefits: This inversion drains swelling from the legs, relaxes the back, and gently stretches the chest.
Corpse Pose Savasana
Benefits: This pose calms the brain, relaxes the body, and relieves stress.