Yoga for Runners

I know many runners, including myself, who suffer from tight hamstrings, glutes, claves…..I could go on, but generally, the muscles around the hips and the legs. Running and other repetitive forms of exercise can cause muscles to become short and strong and often referring pain to other areas of the body such as the lower back and knees.

Performing the following yoga asanas regularly will lengthen short, strong muscles and draw your awareness to any muscle and joint imbalances, which have developed.

Performing Sun Salutations is a great way to lengthen and mobilise the entire body. (see Morning Energiser post)

Hold in downward facing dog and walk through the feet. This can help alleviate sore feet.

Keep one knee bent and drop the hip. Gently ease the opposite heel to the floor. This will lengthen the hamstrings, calves and the muscles around the hips.  Repeat on the opposite side.

From downward facing dog, step the foot through towards the hands. Drop the back knee to the floor and flatten the back foot. Gently lower the hip towards the floor. Gently tilt the tailbone under to prevent over arching the lower back.

 

The front of the foot should be placed flat on the floor and not flexed as is shown  in the picture.

This will lengthen the hip flexors.

Repeat on the opposite side.

Pigeon pose.

From downward facing dog, step one foot forward. Flex the front knee and slightly externally rotate at the hip joint so that the outside of the leg is resting on the floor.

Gently lower upper body to the floor, resting on the forearms or lying flat. Hold for a few breaths and then change the angle of the stretch by moving the upper body clockwise and anti clockwise. Holding for a few breaths each time.

Raise upper body. If flexibility in the hip flexor and quadriceps allow, flex at the knee and hold the foot. This will lengthen the hip flexors and quadriceps (front of the thigh). 

If you cannot reach your foot, assist by placing a band around your foot and gently drawing it in towards the bottom. If any pulling in the knee is experienced, leave the foot on the floor. Gently tilt the tailbone under to prevent hyperextending the lower back.

End your running sessions with this series of asanas (yoga postures) to help lengthen short muscles. 

Lemon and Ginger Tea

Follow your morning energiser routine with a zingy lemon and ginger tea. This non-caffeine ‘pick-me-up’ is the perfect way to start the day.

The combination of ingredients in this tea will boost the digestive and circulatory system by stimulating blood flow and digestive function. The high mineral content of the salt detoxifies and cleanses the body.

If you are pushed for time in the morning, prepare it the night before, leave it in the fridge and just add boiling water:

·      Thumb size piece of root ginger (grated or thinly sliced)

·      A thick slice of lemon. Squeeze and leave in the cup.

·      A pinch of Himalayan sea salt (optional)

·      A few cloves

Morning Energiser

Morning energiser

How do you start the day? Do you hit the snooze button several times until you're running out the door late, stressed and still half asleep?

Take advantage of the bright summer mornings. Use the natural morning light as a wakeup call. Is your alarm loud and harsh? Try a more natural sounding alarm such as bird song or a light, which mimics the onset of dawn.

Try to give yourself an extra 30 minutes in the morning and start the day with some gentle stretching exercises or energising Sun Salutations. Coordinate your breath with each movement, allowing your breath to lengthen and energise your body. Your muscles will feel tighter in the morning so don’t overdo it. Listen to your body and keep the movements gentle and flowing. The more you practice this routine, the easier it will become.

Inhale with a full body stretch.

Exhale and hug your knees to your chest, exhaling all the residual air out of your lungs and gently massaging you digestive organs.  Repeat x 3

Exhale and hug one knee to your chest.

Inhale allow the knee to drop to the floor.

Exhale and hold.

Inhale take the knee to the opposite side. Keep the shoulders in contact with the floor. Allow a gentle rotation of the spine, which will massage and stimulate the internal organs.

Inhale return to the centre and repeat on the opposite side.

Sit in an easy cross leg position. If your pelvis rocks backwards or you feel that you cannot sit upright, sit on a cushion. Ensure you are sitting tall and the spine is long.


Inhale, raise one arm up, keeping sitting bones in contact with the floor

Exhale gently reach to the side, keeping sitting bones in contact with the floor. 

Repeat on the opposite side. x 2

Inhale lengthen spine.

Exhale, gently rotate the spine, taking the gaze over the shoulder. This will stimulate the digestive organs.

Repeat twice each side.

Cat, cow postures - Start in a neutral kneeling position with wrists directly under the shoulders and knees under the hips (or slightly behind).

Inhale, gently drop the belly to the floor, stretching the front of the body.

Exhale, round through the spine and arch the back towards the ceiling.

Repeat a few time then exhale and sit back on the heels (extended child's pose)

Follow the above with a few rounds of energising Sun Salutation. Gradually work up to a full Sun Salutation. Complete 3 – 6 rounds. 1 round is completed on the right and left leg.

(shiningsoulyoga.com)

For an alternative low-intensity Sun Salutation keep the movements smaller and provide additional support by substituting the following into the Sun Salutation sequence:

2. Inhale, reach towards the ceiling. Keeping the eyes forward.

3. Exhale, bend the knees and place hands on the thighs to add support to the lower back in forward bend.

5. Inhale, step back with the right leg and then the left to a kneeling position.

7. Inhale to baby cobra. Extend only from the upper back and keep the lower ribs in contact with the floor.

8. Exhale to extended child’s pose (as illustrated above).

Start the day with an element of calm….it is sure to carry on throughout the day. 

Total Health for Body and Mind

Good Heath and Good Living

In my first post, I would like to introduce you to Lotus Health and Fitness.

Following the basic principles of yoga practice forms the foundations of what I believe leads to a healthier, more positive life. Lotus Health and Fitness provides instruction and guidance to help you achieve this.

Exercise – be active, get to know what your body can do. Whatever your thing is….do it. Yoga, Pilates, running, jumping, walking or gardening, do something you enjoy and do it regularly. If you need some guidance, I’ll share some ideas with you.

Diet – Without a doubt, your diet has a massive influence on your health. It’s not all about how much you eat but also the quality of the food you eat. Nourish your body with nutritious, tasty, food and enjoy what you eat. I’ll be sharing some recipes and food I love to eat….and grow.

Breathing and relaxation – In Yoga, pranayama is a series of exercises, which manipulate the natural breath pattern. Ultimately, pranayama is practiced in preparation for meditation. In everyday life we can use this practice of manipulating the breath to calm and relax the mind, relieving stress and energising the body.

Positive thinking - Take time to do what makes you happy. Spend time with family, listening to music, gardening, cooking, or taking a holiday. Try to fill your life and thoughts with positive experiences.

These are just some small steps to achieving ‘total health’. Start making the steps and experience what good health is.

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