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Yoga Sequence for Runners: Recovery Yoga Poses for Runners

(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: Recovery Yoga Poses for Runners: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Corpse Pose (Savasana)
    A. Right after running, bring your body to relax by first standing in one place closing your eyes and wait for the breathing to be normal. If one feels giddy , then remain with eyes open.

    B. Once the breathing is under control, take a mat and lie on the mat slowly and carefully watching the lower back and neck.

    C. Bring the body to relax by throwing the arms and the legs out and placing the chin down a bit, relax the breathing. If the breathing is fast take deep breaths and control the exhalation.

    D. Stay here for about 8 breaths and not more as we should not allow the body temperature to drop completely before starting the asanas for relaxing the muscles.
  • Corpse Pose Variation Arms Up Toes (Savasana Variation Arms Up Toes)
    A. Using the strength from the breath, take one deep inhalation and stretch the arms above the head and place the palms on the floor in Namaste and stretch the legs out downwards pointing the toes downwards. Exhale completely here.

    B. After exhalation, hold the breath for about 6 seconds while pulling in the tummy and watch the body feel tight all over.

    C. In this pose, the body is stretched from both ends giving room for all the muscles to stretch completely and to help in opening up of any part of the body which may be stiff after running.

    D. Keep the mind aware of the breath and the body. After inhalation, exhale completely and then hold the tummy tight and stretch the entire body.

    E. Stay here for about 6 breaths and release after every exhalation and holding and consider it as one cycle. Repeat this for 6 times and 6 breaths.
  • Reclining Bound Angle Pose (Supta Baddha Konasana)
    A. After the wonderful stretch of the body, release the pose and come to relax in Supta Baddha Konasana, by bending the knees and keeping the feet in Namaste.

    B. Inhale and take the place the feet in Namaste making sure the thighs tough the floor and exhale completely pressing the knees towards the floor.

    C. Here, the lower back is allowed to relax contracting the muscles while the inner thighs gets its stretch helping the legs relax from the hip.

    D. For someone who is prone to tight hamstrings after running, this pose is the first to be done to help in contracting the hamstring step by step.

    E. Stay here for about 12 breaths and with every exhalation aim at touching the knee to the floor watching the inner thighs open. If one has a flexible body and the knees do touch the floor comfortably, then take the focus to the lower back and make sure the lower back is close to the floor.

  • Reverse Pigeon Pose (Sucirandhrasana)
    A. From Supta Baddha Konasana, stretch the legs out straight and take a few breaths here.

    B. Then inhale and bend both the knees and place the feet close your buttocks and tighten the abdomen and remain here for 2 breaths.

    C. Inhale and place the left foot on the upper part of the right knee bending the left knee and raise the right leg and hold it with your hands clasped around the thighs below the right knee.

    D. Exhale and press the right thigh close to your chest feeling the stretch at the left hamstring and left ankle. The stretch at the hamstring indirectly also brings pressure to the left knee and thus helps in slowly contracting the muscles.

    E. Remain in this pose for around 8 breaths and with every breath press the thigh closer to your chest.

    F. Ensure the chest, shoulders and chin are relaxed.

  • Reverse Pigeon Pose (Sucirandhrasana)
    A. Release the left leg from Sucirandhrasana and bring the leg down and bend the knees and remain for a few breaths here.

    B. Then inhale raise the right foot bending at the right knee and place it on the left knee and raise the left leg and hold the left thigh with your fingers interlocked below your left knee.

    C. As you exhale press the left thigh and bring it close to your chest and feel the stretch at the right hamstrings and right ankle.

    D. Remain here for about 8 breaths and with every exhalation press the thigh closer to your chest.

    E. Release the pose and relax placing the feet on the floor close to your buttocks with knees bend. This pose will help remove any stiffness at the hamstrings after the run or if there is any feeling of sprain it helps in quick recovery.

    G. This pose must not be done if there is a ligament tear or an injury which requires complete rest of the leg.
  • Reverse Pigeon Pose Variation 1 (Sucirandhrasana Variation 1)
    A. With a slight variation in Sucirandhrasana , with both knees bent, bring the left knee and place it on the right knee .

    B. Inhale and raise the right leg out and stretch it upwards taking it straight. Exhale here completely holding the right leg with fingers interlocked behind the right knee.

    C. Inhale and pull the right leg towards you and exhale completely feeling the stretch at the left hamstring.

    D. Make sure the head and shoulders are close to the floor and don't bring any strain to the neck and chest.

    E. Remain here in this Suciranshrasana Variation Pose for about 8 breaths and keep the breathing under control.

    F. This pose helps in giving strength to the muscles that were put to work, the hamstrings and the calves. The flow of blood towards the hamstring will also contract the muscles the right way.
  • Reverse Pigeon Pose Variation 1 (Sucirandhrasana Variation 1)
    A. Release the left leg and bring it to the floor and place the feet on the floor and take a few breaths here and relax.

    B. Inhale and raise the right leg and place the right foot on the left knee bending at the right knee. Exhale completely and bring the fingers interlocked behind the left knee.

    C. Inhale and as you stretch the left leg up and straight, exhale and bring the leg close to your chest feeling the stretch at the right hamstring and knee.

    D. Stay here with proper breathing for 8 rounds and focus watching the opening of these muscles.
  • Supine Spinal Twist Pose II (Supta Matsyendrasana II)
    A. Release the leg from the pose and place the feet on the floor close to the buttocks keeping the back close to the floor and chin relaxed.

    B. Inhale and bring both the knees towards the right twisting at the hips and placing them on the floor as you exhale.

    C. With arms stretched out at shoulder level, bring the neck turned towards the left and with every exhalation raise the knees closer to the chest feeling the hips and the sides of the back stretch.

    D. Stay here for about 6 breaths and watch the movement of the spine as the exhalation happens.

    E. This pose allows the back to heal faster and also the stretch at the lower back and the hips feels relaxed.
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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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