“Doing everything from pre-run activation to foam rolling and stretching can make a big difference in how your body feels and how well you can perform. -TEC Coach, Sid Vaugn
Taking Coach Sid Vaughn’s advice from his article 5 Simple Rules for Running, we have put together 10 yoga moves for all you runners out there. Use these poses to warm up or wind down during your next training session.
Forward Fold:
“Stand up straight with feet hip-width apart. Exhale while slowly bending at the hips (not at the waist), keeping your back as flat as possible. Bend elbows and hold on to each elbow with the opposite hand. Let your head hang heavy. Press heels into the floor and try to lift your sit bones. With each breath in, try to lift and lengthen your torso. With each exhale, sink deeper into the pose.”
Toes Pose:
“Kneel on your mat with your toes curled under. Sit back on your heels (you can place a yoga block or pillow between your heels and glutes). Breathe deeply for 10 counts. Then, point your toes, place your hands on the mat behind you, and lean back as you attempt to lift your knees off the mat. If your knees don’t come far up, don’t worry. You’ll still feel a nice stretch in your shins and arches.”
Bent Legged Warrior III:
“From any standing pose, inhale to shift weight into one leg and “lift-off” with hips square to the ground and arms stretched out overhead. Reach toward the front of the room with your hands as you reach toward the back of the room with your raised foot. Be sure to keep your standing leg bent. Stay as long as you can. Shake out the legs before switching sides. Advanced option: Bend and straighten the knee several times while balancing.”
Child’s Pose:
“Come on to your hands and knees, untuck your toes and sit back towards your heels, placing your forehead on the floor or on your forearms.”
Reclining Pigeon:
“Lie on your back with your knees bent, and cross your left ankle over your right quad. Gently pull your legs toward you for a stretch in your left glute and hamstring, then repeat on the other side.”
Happy Baby:
“Begin laying on your back on the mat, bending your knees into your belly. Use your hands to grip the outer blades of your feet, drawing your knees into your armpits, and keeping your feet flexed. Hold your body here, relaxing into the stretch, and continuing to pull your knees into your armpits, resisting with your legs.”
Low Lunge:
“Start in downward dog. Lift one leg up behind you and bring the foot forward between your hands. Lower into a lunge and bring the back knee to the floor. Raise your arms above your head. Concentrate on lightly pushing the hips forward and opening the chest.”
Lizard Pose:
“Start in a low lunge with the right foot outside right hand and left leg extended straight back. Keep spine long and core engaged, then slowly lower onto forearms.”
Seated Figure Four:
“Sit with the left knee bent towards the chest and the foot on the floor as close to the butt as possible. Arms should be behind you, fingertips pointing forward. Cross right ankle over the left thigh. Turn hands around and push the chest forward, bringing chest into legs. Keep the back straight.”
Camel:
“Begin with your knees on the floor, hip-width distance apart, and hands-on the hips. Next, stack your hips right over your knees, draw the shoulder blades down the back, and reach back with your hand to take your low back. Focus on your knees, if its in a V shape, you are doing something wrong. Then, from there, take the center of your chest up and slide your palms down as far as you can. Try to reach back to take hold of your feet or ankles.”
