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Yoga Sequence for Runners: Warm Up Yoga Sequence for Athletes

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Yoga Sequence for Runners: Warm Up Yoga Sequence for Athletes: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Cradle Pose (Hindolasana)
    A. Seated in Dandasana, stretch the legs out in front of you, relax the breath and sit straight.

    B. Bring the feet close to you and sit in Bound Angle Pose or Baddha Konasana. Keeping the spine straight, raise the left leg up and bring the left knee into your left elbow and the left foot into your right elbow and place the leg high up and close to your chest with an inhalation.

    C. Exhale bringing the leg close to your chest and feel the stretch at the lower hamstrings of the left leg.

    D. By placing the leg bent at the knee within your elbows the stretch go deeper at the hamstring.

    E. Start the deep breathing and as the exhalation happens, bring the leg closer to your chest and close your eyes and enjoy this stretch. Stay here for 6 breaths.

    F. This stretch will help in creating expansion of the hamstrings which generally go stiff very fast after the running. Opening of these muscles will also bring less injury and with give the entire leg the required strength to run.
  • Cradle Pose (Hindolasana)
    A. Release the left leg from the pose, Baddha Konasana and relax the back .

    B. Inhale and raise the right leg up, bending at the knee and place the leg into your elbows and sit straight.

    C. Exhale completely as you bring the leg up and close to your chest.

    D. Stay in this pose for about 6 breaths and watch the hamstring opening with every exhalation.
  • Bound Angle Pose (Baddha Konasana)
    A. After the opening of the hamstrings at the Cradle Pose, bring the feet in front of you in Namaste in Baddha Konasana or Bound Angle Pose.

    B. Flap the legs as fast as you can working on thus loosening all the muscles at the inner thighs and the knees.

    C. Do this flapping for about 30 times following the breathing pattern for more than 6 breaths.

    D. This will help in loosening the muscles close to the inner thighs and outer knees thus giving better blood circulation.
  • Head to Knee Pose (Janu Sirsasana)
    A. After Bound Angle Pose, stretch the legs out in front of you and relax the spine with slow breathing.

    B. Inhale and bring the right leg bent at the knee and place the right foot at the perennial with the left leg stretched out in front of you. Exhale completely and bring the back and hip straight.

    C. Inhale and bring the arms above your head stretched and as you exhale stretch the arm out and forward and reach for the left foot by interlocking the fingers outside of the left sole.

    D. Exhale completely and go into the pose of Janu Sirsasana placing the head close to the left knee feeling the stretch at both the hamstring and at the back of the knee.

    E. This pose opens the hip and the hamstrings which will help in running smooth and the warming up of the legs here will help in less injury or less wear and tear of the muscles.

    F. Stay here for about 6 breaths feeling the stretch at the back of the knee and at the lower back.
  • Head to Knee Pose (Janu Sirsasana)
    A. Release the left leg from the pose in Janu Sirsasana, and stretch the legs out in front of you and relax the spine with normal breathing.

    B. Inhale and bring the left leg bent at the knee and place the left foot close to the perennial and stretch the other leg out straight.

    C. Exhale completely and raising your arms above your head with another inhalation, exhale and bend forward and bring the fingers interlocked behind your feet and place the head close to the knee and exhale completely.

    D. Stay here for 6 breaths and feel the stretch at the hamstrings and at the back of the knees. The stretching of these muscles is very essential for every runner.

    E. Release the pose and bring the body to rest stretching the legs out in front of you and keep the spine pushed in a bit by placing the palms on the floor behind you and looking up.
  • Seated Side Stretch Pose (Parsva Upavistha Konasana)
    A. This pose is a must for all runners or for all kinds of athletes. Moving from Janu Sirsasana, open the legs wide as per your comfort.

    B. Inhale and keep the back straight and take your mind to the stretch at the inner thighs and take a few breaths here.

    C. Now inhale and raising the body upwards, stretch the arms above your head and turning your hip towards the left side , go forward with the arms and reach for the left foot with your hands and place the head at the knee.

    D. Exhale completely at this pose and reach for the feet deeper as you exhale. Make sure the hip is turned a bit and the right leg remains stretched out sideways.

    E. Stay in this pose for about 6 breaths and feel the stretch at the lower back and hip, at the hamstring and at the back of the knee.

    F. This pose helps in opening the hamstring to its maximum, but make sure there is no over doing of the stretch, as it is essential not to over do the warm up asanas as it could get really stiff for running.
  • Seated Side Stretch Pose (Parsva Upavistha Konasana)
    A. Moving the body from the left to the centre continue the stretch and bring the entire body towards the right side and as you exhale reach for the right foot with the hands and place the forehead at the knees.

    B. Stretching from the left side and then to the right side is essential as this would also help in the opening of the hips and the lower back.

    C. Feel the stretch at the hamstrings and stay here for about 6 breaths. Make sure the stretch goes deeper with every exhalation.

    D. Awareness of the body is essential as we should not over do the stretch.
  • Crocodile Pose (Makarasana)
    A. From Parsva Upavista Konasana, bring the feet together and relax the entire lower body with deep breathing,

    B. Slowly move in the prone Makarasana and stretch the entire body placing the forehead above your arms .

    C. Watch the spine move with every inhalation and every exhlation.

    D. Stay here for about 6 breaths and stay calm.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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