Yoga is a group of physical, mental, and spiritual practices which originated in ancient India. Yoga can provide the benefits as, increasing general health and stamina, reducing stress, and improving overall condition of the body.
Yoga for runners can help balance strength, increase range of motion and sync breathing. Here are some of the Yoga poses which helps in improving the overall performance of the Runners.
1) Utkatasana (Chair/Awkward pose): This asana increases strength, balance and stability. The hamstrings, quadriceps, gluteal muscles, and the erector spine muscles of the back are exercised and strengthened. Good for core, legs, glutes, arms.
2) Adho Mukha Svanasana (Downward Dog pose): This pose will lengthen, strengthen, and open the hips, quads, calves and hamstrings.It will help in fighting most common issues for runners like shin splits, knee and foot problems, and IT-band syndrome.
3) Urdhva Mukha Svanasana (Upward facing Dog pose): Strengthen upper bodies including the core and arms.
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4) Vrksasana (Standing Tree pose): Balancing on one leg is great for athletes—runners especially. The more you can strengthen your legs and improve your balance, the less likely you are to twist an ankle or fall down when you’re on a trail or any type of uneven ground.
5) Anantasana (Side-Reclining Leg Lift/Eternal One’s Pose): Anantasana involves balance, pelvis, hip, leg adductor muscle, promote blood circulation in the leg muscles.
6) Paschimottanasana (Seated/standing Forward fold pose): It’s complete pose for your Legs. Stretching your hamstrings and calves, pulling up on your toes can also stretch your arch and your IT band.
7) Supta Kapotasana (Reclining Pigeon pose): This is almost similar but slightly different from Regular pigeon pose. Regular pigeon pose can put lot of pressure on knees if not done correctly.
8) Trikoṇasana (Standing Triangle pose): It Improves the flexibility of the spine, corrects alignment of the shoulders, relieves backache, gastritis, indigestion, acidity, flatulence, massages and tones the pelvic organs, assists treatment of neck sprains, reduces stiffness in the neck, shoulders and knees, strengthens the ankles and tones the ligaments of the arms and legs.
9) Anjaneyasana (Low Lunge pose): Low lunges get your whole body engaged. It forces you to practice your balance, which is an important skill for runners. Lunges stretch out both the front and the back of the legs, open the hips, and strengthen the core. It helps in building mental focus.