ten things this tuesday: yoga poses for runners from Daily Downward Dog

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A MEMO FROM THE CEO OF PIP: When Maria from The Daily Downward Dog guest posted here last month, she provided so much useful knowledge we decided to save some of it for the month of June! It’s time to get your daily downward dog on again!

You should also know Maria is holding Summer Beach Yoga sessions at The Firefly Beach Resort in Huron, Ohio. No yoga experience required, all levels are welcome for this Hatha style yoga class. Classes will be held Monday, Friday and Saturday from 9:30-10:30AM beginning Monday, June 6th and continuing through September 3rd.  Check out Maria’s blog for more info – and this awesome picture of her practicing on the sand!

I had so much fun hanging out with Poise in Parma a few weeks ago with my guest post, Yoga and Running: A Perfect Pairing. Alicia asked if I could come back for a “Ten Things This Tuesday” to share my top ten yoga poses for all of her running buddies. Here are a few of my favorite yoga poses to help open the hips and release tension in the back, thigh and groin areas.

If you are not familiar with these yoga postures, you can click on the sanskrit name for more info on the pose c/o Yoga Journal. These yoga poses should be done post-run to stretch muscles that have become short and tight from running long distances and also from running on hard surfaces like pavement. So without further ado:

TEN THINGS THIS TUESDAY: FABULOUS YOGA POSES FOR RUNNERS

(For images of each pose, visit the Yoga Journal website as linked below.)

1. Uttanasana, or standing-forward fold pose: Stretches the entire back side of the body, with special emphasis on the hamstrings, groin, and spine.

2. Anjaneyasana, or low lunge: Releases and stretches the muscles of the thighs and groin, as well as the abs, chest, shoulders, and neck.

3. Vrikshasana, or tree pose: Improves balance and strengthens muscles of the ankles, toes, calves, knees, thighs, and hip joint.

4. Trikonasana, or triangle pose: Stretches and strengthens the thighs, hips, knees, and ankles.

5. Sarvangasana, or shoulder-stand pose: Energizes the whole body and increases flexibility of the spine.

6. Bhujangasana, or cobra pose: Develops back muscles and improves flexibility of the spine.

7. Adho mukha svanasana, or downward dog (my personal fave): Stretches the backs of the legs from the hamstrings through the calves, all the way through the Achilles heel.

8. Baddha konasana, also known as cobbler’s, butterfly, or bound-angle pose: Stretches the inner thighs, groin, and knees.

9. Legs-up-the-wall pose: This is one of my favorite poses for runners or people who are on their feet all day. This restorative pose is awesome for tired legs and feet and will aid in stretching out the backs of the legs. It is also a great pose to relieve lower-back pressure as well. You can also modify this pose by bringing the soles of your feet together and next bringing your knees outward and down the wall toward your groin, to provide an excellent hip opener.

10. Prasarita Padottanasana, or wide-legged forward fold: Stretches the abductors, hamstrings, calves, lower back, sacrum, Achilles tendons, ankles, and inner thighs. Great for strengthening the core, legs, and ankles.

Some final notes:

  • Before starting any new exercise routine, please consult a doctor, especially if you are pregnant, or have existing injuries or illnesses.
  • If you decide to incorporate yoga into your routine, it is best to discuss with a qualified yoga instructor or trainer the best way to integrate yoga into your fitness routine so as not to over train.
  • As with any sport, it takes a while to build up a foundation, and this also applies to yoga. Regardless of your fitness level, I would advise starting with a beginner class to learn the basic posture alignments, breathing techniques, and the practice of meditation so you start your yoga journey off on the right foot.

Tree Pose for Blog

Maria (pictured above rockin’ tree pose) is a certified yoga instructor who teaches yoga in Richfield, Akron, and on the beautiful shores of Lake Erie. All you yogis, runners and hip Clevelanders should add http://dailydownwarddog.com to your list of regular reads! Thanks again Maria!

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4 comments

  1. Susan says:

    I LOVE maria’s class. It’s been such an awesome experience. Triangle pose is one of my favorites. It feels amazing, and blows my mind that something so ‘simple’ can really feel so good. I don’t get along with downward dog, but the few times I have done it, I can see the benefit.

    I find myself shimmying up to a wall after work quite often these days. It really helps the lower back!

    Thanks for sharing 🙂

  2. Online Yoga says:

    In honestly speaking I don’t have sufficient knowledge in such yoga poses and their benefits. Thanks for posting such info. So, keep posting like this 🙂

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