Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Yoga Sequence for Runners: Recovery Yoga Poses for Runners
When designing a yoga sequence for runners, it is very important to understand the muscles that are put to work while running, both, for sprinting and marathons. The need to contract the leg muscles soon after running will keep the muscles in good condition and also help in recovery from tightness or even from an injury. Taking care of the leg muscles after running is essential for athletes as it can avoid wear and tear.
Building flexibility around the legs and the hips will make the body lighter which eventually will help in running both short and long distances faster. Thus, given below are some of the important yoga poses to be practiced in a specific sequence right after running to keep the muscles strong and fit!
Yoga Sequence for Runners: Recovery Yoga Poses for Runners: Yoga Poses, Cues, Steps, and Breathing instructions
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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.
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.
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.
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.