Yoga for Runners and its benefits
Running makes the body sore and tight. It involves only a limited motion range. Yoga can complement running by exercising other muscle groups, and stretching out those muscles used during running. Yoga for runners also improves strength and flexibility, relaxes the mind and helps runners reach deeper levels of awareness, which enables them to run longer and farther. Read on to learn more information about yoga for runners.
Benefits of Yoga for Runners
- Strenuous training causes muscle imbalances, which can be corrected by yoga. A balanced body is able to deal more capably with stress. Runners can also run without putting extra stress on their body.
- Yoga poses and pranayama breathing techniques relax our nervous system after a running workout. Pranayama promotes stability, calmness, reduces blood pressure and slows down the heartbeat.
- Yoga promotes self-awareness and co-ordination of mind, body and breathing. While running, you can focus on your rhythm and breath, making the experience more enjoyable.
- Yoga makes the body more flexible, thereby reducing the risk of injury.
- Pranayama increases the oxygen capacity of the lungs. Most people breathe in a shallow manner and do not utilize the optimum capacity of their lungs. As a result, they take in less oxygen while breathing. Regular pranayama practice increases breathing capacity, boosting oxygen flow in the blood. This benefit can boost the endurance and performance of runners.
- Yoga promotes calmness, concentration and relaxation. As a result, you learn to conserve your energy. You learn to focus on your performance, rather than worry about the result.
- Yoga stretching stimulates circulation, tones up the body and removes stiffness from over-used muscles.
Effective Poses of Yoga For Runners
- Vrikshasana (Tree Pose) promotes balance and strengthens the muscles in the hips, thighs, knees, calves, toes and ankles.
- Shalabh Asana (Locust Pose) exercises the lower abdomen, buttock, hips, thighs and legs.
- Sarvangasana (Shoulder Stand Pose) makes the spine more supple and energizes the body.
- Sirshasana (Head Stand Pose) improves the digestive, nervous and circulatory systems.
- Bhujangasana (Cobra Pose) improves spine flexibility and develops the back muscles.
- Dhanurasana (Bow Pose) improves spine flexibility and removes rigidity in the joints.
- Shavasana (Corpse Pose) calms the mind and body, and rejuvenates them.
- Adho Mukha Svanasana (Downward Facing Dog Pose): Downward facing dog pose can be effective for runners. This pose can exercise the whole length of the back of your legs -hamstrings, calves, Achilles tendons and heels. This can improve the muscle tone of your legs. In addition, this pose can also stretch and strengthen the shoulder muscles, thereby improving yourÂ running.
- Baddha Konasana (Bound Angle Pose): Experts suggest that bound angle pose can help in opening your hips. This pose can also stretch your groin, ankles and inner thighs, thereby improving your running stride.
- Virasana (Hero Pose): It is believed that this pose can stretch the top of the feet and the ankles. In addition, hero pose can also relieve stiffness of knees.
- Utkatasana (Chair Pose): The chair pose can strengthen and stretch the quadriceps, ankles, shoulders and the chest. This can enhance breathing and can improve running stride.
- Utthita Trikonasana(Triangle Pose): It is considered that the triangle pose can strengthen your legs and can stretch your rib cage. This promotes deep breathing and better running.
Thus, yoga for runners can complement the running training. Practicing yoga can improve your concentration and inner awareness so that you can be a winner all the way!