For Beginners
An ancient truth, a mystical secret, and just pure science, Yoga have conquered the wellness and fitness industry with its innumerable benefits. From a longer life to a healthier lifestyle, everyone is aware of the physical and emotional perks that practising Yoga comes with. But not many people know that Yoga can also help you boost your stamina for other exercises like running.
Runners Yoga can give your body the strength and flexibility it needs to start a regular running routine. Along with being a good warm-up, Yoga is also an excellent recovery. And if you are looking for these running tips infused with yoga tips, search no more! Here are 6 Yoga postures you can try at home to enhance your performance on the treadmill.
This yoga for running helps reduce the risk of plantar fasciitis by stretching the arches of the feet and the shins.
How to Do: Sit on your thighs with your knees pointing forward on a Yoga Mat. Keep your toes curled below. Inhale and exhale deeply 10 times. Then straighten your toes and lean back on your hands. Raise your knees off the mat as high as you can. Hold the position for30seconds.
This exercise engages your hamstrings and calves while at the same time strengthening your shoulders.
How to Do: Kneel on a yoga mat and then place your arms in front of you. Then make your torso parallel to the ground. Make sure your wrists are right below your shoulders and your knees are in a straight line with your hips. Gently raise your hips while straightening your legs until your body forms a symmetrical arch. Breathe deeply 10 times.
This set of yoga postures engages your hip flexors and enhances flexibility in your hamstrings and quads.
How to Do: Start from the Downward Dog position. Bring your right foot forward between your wrists and gently lower your left knee. Now slide your left foot back and straighten your torso upright. Now raise your arms over your head and bend slightly backwards. Hold your position for 10 seconds while taking deep breaths.
This exercise helps lose your glutes and hamstrings.
How to Do: Lie down on a yoga mat. Lift your legs and cross your knees in a way that your feet point in the opposite direction. Grab your heels with your hands and then gently pull them towards your body. Hold the position for a few seconds before repeating with the other leg.
This recovery exercise soothes your lower back and stretches your glutes in turn preventing injuries.
How to Do: Start from the reclining cow face position. Lower your intertwined legs and twist your torso to the left. Straighten your arms out to your wides. Turn your head in the opposite direction as your legs and hold the position for 30 seconds. Maintain steady and deep breaths. Repeated with the other side.
This recovery exercise relieves tension in the back, legs and the feet by stretching hamstrings and glutes.
How to Do: Sit beside a wall with your hips as close to the wall as possible. Gently lower your torso and lay on your back. Slide your legs up and rest them against the wall. Hold the position for 30 seconds while maintaining deep breaths.
