Enjoy this sequence of Yoga for Runners with Jennifer Butler that target areas of the body that are problematic for runners, like the hamstrings, the IT band, hip flexors, psoas, and shoulders after a run to help strengthen and lengthen your muscles to prevent injury. Yoga is an excellent cross-training activity that promotes strength building, improves flexibility, and aids in recovery after a run. Yoga is great for runners because it counteracts the pounding, tightening and shortening of muscles. Here is the written sequence for you to do on your own....Anytime, Anywhere: Begin Standing in Mountain Posse (Tadasana) Inhale Arms to the Sky Exhale Forward Fold (Uttanasana) Inhale Half Lift (Ardha Uttanasana) Standing IT Band Stretch Twist to the Left Standing IT Band Stretch Twist to the Right Exhale High Plank -> Low Plank (Chaturanga Dandasana) Inhale Upward-Facing Dog (Urdhva Mukha Svanasana) Exhale Downward-Facing Dog (Adho Mukha Svanasana) Inhale Right Leg to the Sky Exhale Pyramid Pose (Parsvottanasana) - hold for 5-10 breaths Inhale 3-Legged Dog (right leg) Exhale Lizard Pose (Utthan Pristhasana) Inhale Half Splits (Ardha Hanumanasana) Exhale Runners Lunge (Utthan Pristhasana Variation) Inhale Lizard Pose with Quad Stretch (Parivrtta Anjaneyasana Variation) Exhale Downward Facing Dog Inhale Left Leg to the Sky Exhale Pyramid Pose Inhale 3-Legged Dog (left leg) Exhale Downward Facing Dog Exhale Pyramid Pose (Parsvottanasana) - hold for 10-20 breaths Inhale 3-Legged Dog (right leg) Exhale Lizard Pose (Utthan Pristhasana) - hold for 10-20 breaths Inhale Half Splits (Ardha Hanumanasana) - hold for 10-20 breaths Exhale Runners Lunge (Utthan Pristhasana Variation) - hold for 10-20 breaths Inhale Lizard Pose with Quad Stretch (Parivrtta Anjaneyasana Variation) - hold for 10-20 breaths Exhale Downward Facing Dog Lower to Knees -> Come to a Seat Seated Figure 4 Right Side (Eka Pada Utkatasana) - hold for 10-20 breaths Seated Figure 4 Right Side (Eka Pada Utkatasana) - hold for 10-20 breaths Seated Forward Fold - hold for 10-20 breaths Seat Half Butterfly Forward Fold - Right Side - hold for 10-20 breaths Seated Spinal Twist -> Right -> Left Seat Half Butterfly Forward Fold - Left Side - hold for 10-20 breaths Seated Spinal Twist -> Left -> Right Butterfly or Bounded Angel Pose (Baddha Konasana) - hold for 10-20 breaths Seated Wide-Legged Side Bend -> Right -> Left Seated Wide Legged Forward Fold (Upavistha Konasana) - hold for 10-20 breaths ENJOY!! Namaste 🙏 Thanks for watching! NEW video posted every Thursday at 10am on YouTube: YouTube.com/c/YogaFitsMe Be sure to Subscribe! Disclaimer: Jennifer Butler from Yoga Fits Me strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge.
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GET SOCIAL WITH ME!Jennifer Butler RYT 200Welcome to Yoga Fits Me Lifestyle Blog! My name is Jennifer Butler, Holistic Health/Lifestyle Coach & Yoga Instructor. Enjoy living YOGA with a holistic & active lifestyle, healthy eating & mindful thinking. Categories
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