Whether you’re an occasional jogger or avid marathon runner, incorporating yoga into your running routine can be very beneficial. It helps loosen tight spots and strengthen weak spots, speed recovery and relieve soreness. It’s the perfect recovery activity for your runner body! As an added bonus, it can teach you to focus and breathe better. So, what are you waiting for? Fabletics Spanish Master Irene shows us how to swap our usual cooldown for 7 easy yoga poses. Ready, Set, OM!
Pose 1: Virasna (Hero Pose)
Begin your pose in a seated position. Take a yoga block and sit on it to raise your hips. Rest your feet by your sides and press your knees together. Slowly start to lower your back towards the ground. If you feel your knees begin to rise, stop and hold your position. If you’re able to bend all the way down, you can place a block between your scapula for extra support.
Pose 2: Ardha Hanumanasana (Half Splits)
Stretches: Hamstring and calf muscle.
Hold one leg straight out in front of you and place your hips right above the opposite knee. Press your heel into the ground. Relax your torso into the straightened leg.
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Pose 3: Runners Lunge Variation (1)
Stretches: Psoas and hips (and quadriceps)
Keep one of your legs in front of you with the knee bent and place the opposite hand or forearm onto the ground. You can remain at this level to stretch the psoas and hips, or if you wish to also stretch your quadriceps, you can flex the back knee and hold your foot with your free hand. Press your foot into your hand for an active stretch.
Pose 4: Runners Lunge Variation (2)
Repeat the previous pose; however, this time, bring your foot toward the glutes and frame your shoulders to the front of the mat.
Pose 5: Mandukasana (Frog Pose)
Stretches: Inner hips
Stretch your knees out as wide as comfortably possible for you. Create more than a 90 degree angle between your ankle and quads. Walk the hands forward and come down onto your forearm, if this is comfortable for you. Press your hands back to actively stretch the inner hips.
Pose 6: Agnitambhasana (Fire Log Pose)
Begin in a seated position with your legs crossed. Place one leg parallel to the top of your mat and bring the other leg on top, so that the knee is above the ankle of the leg below it and the ankle is on top of the knee. You may stay in an upright position or fold forward to stretch the hips further.
Pose 7: Ardha Matsyendrasana (Half Lord of the Fish Variation)
In a seated position, flex one leg and bring it toward the opposite glute. Cross the other leg over, hugging it into your chest and ground the foot. Create an active stretch for the piriformis by hugging the leg towards you with the arms and pressing the leg away from you.
Check out more of Irene’s tips on how to use yoga to unleash your creativity here!
Ready to chase the finish line? Remember, reaching your goals is all about going at your own pace and stretching well before and after each run. You’ll see your performance improve from day to day!