What Is The Best Cross Training For Runners in 2021
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Yoga for Runners
An article about the benefits of pairing yoga and running.
There are a variety of yoga poses that would benefit a regular runner however the following set of yoga poses will stretch all the muscles that are involved in running.
Stand straight with both feet directly under hips. Lift up one foot and place it on the inside of your other leg as high as it can get. Hold this position and put the palms of your hands together. Release and repeat using the other leg.
Downward Dog Pose:
Get down on all fours. Keeping arms straight, and straightening your legs, move your rear end back to point towards the sky. Try to keep the heels on the ground in this position. Hold for thirty to sixty seconds
Stand with feet shoulder-width apart, bend arms behind you and take hold of forearms or elbows.
Step right foot back 2 to 3 feet and turn right foot in 60 degrees to square hips.
Keeping hips stable, lengthen through spine, and draw low belly in.
Bend forward from hips as far as you can, while keeping legs and spine straight. Hold for 5 to 10 breaths.
Repeat on opposite side.
Bound Angle Pose
Sitting on the floor, bring soles of the feet together and bring the heels as close to your groin as you can while keeping the spine straight.
Press the soles of the feet together to allow thighs to descend toward the floor. Hold for 5 to 10 breaths. If you have trouble keeping the spine straight, sit on a folded blanket.
Wide Leg Forward Bend
Stand with legs spread about 4 feet apart, feet parallel, toes pointing slightly inward, hands on hips.
Keeping hips stable, lift spine up, draw low belly in, and lengthen lower back.
Bend forward from the hips, bring fingertips or palms to the floor.
Push into the floor with your hands, lift the chest and draw shoulders onto back, keeping spine long and legs active. Hold for 5 to 10 breaths.
Lying on your back, spread arms and legs, about 45 degrees from the sides of your body. Tilt head slightly back so it rests comfortably. Make sure you are warm and comfortable.
Close the eyes, and start by deepening the breath.Allow your whole body to become soft and heavy, letting it relax into the floor. As the body relaxes, feel the whole body rising and falling with each breath.