So this is the final post of this ‘yoga for runners’ series. However, I will keep writing and sharing as I learn more. As of now, I’m making a serious effort to include yoga, as I just started running a little post a break of 3 months because of a twisted ankle. I don’t know how I’m keeping sane without much running, actually I’m not. As far as, Radhika is concerned, she has started running a bit as well and I will ensure she does a 5km in Pinkathon Delhi this September.
- Tree Pose
Builds: balance and strength. Calms your mind. Improves concentration. Strengthens core
Instructions: Stand straight, inhale your belly back toward your spine, lift your chest and chin, and focus on a fixed object in front of you. Press your right foot into the floor as you lift your left leg and rest your left foot either above or below your right knee. Lower your hands to your chest. Take three deep breaths.
2) Standing Wide-Legged Forward Fold (Prasarita Padottanasana)
Instruction: step your feet about a leg’s length apart. Exhale and fold forward, taking your hands to the floor or a yoga block. Allow your head to hang down, straightening your spine. After five breaths, inhale as you roll up slowly, engaging your abs and pressing in to your feet to help you rise. You can keep your knees slightly bent if your hamstrings are tight. If you straighten your legs, don’t lock your knees.
Benefits: This pose opens up the hips and stretches the hamstrings.
3) Reclined Pyramid Pose
Instructions: Lie on your back. Keep your left leg on the floor and raise the right leg with foot in strap. Walk your arms up strap until arms are straight, then pull arms back into their sockets to gently stretch (not yank!) your right leg. Repeat with left leg in strap.
Benefits: This will open your hamstrings and calves without straining your lower back.
4) Twisting lunge
Builds: core, legs, glutes, arms
Instructions: Step your left foot back while holding the twist. Keep your knee over your ankle. Tough to balance initially, but with time that will improve. Just like in the above pose, try twisting your body as much as possible, whilst keeping that back leg stretched
You can read more articles by Radhika on her blog www.yogasini.com
All pictures of this series were clicked by Arun Bharadwaj.