April 24, 2016 Radhika Bose 5Comment

How does yoga help Runners ??

Lets see !!

Benefits of a regular yoga practice are

a. increases flexibility, stretching those muscles that are tight

b. improves range of motion in joints that are often stiff and achy after a long run

c. increases strength and stability in muscles, like the ankles and knees

d. better running posture, balance and breathing. Helps in avoiding injuries

Overall the whole package

After a run or on a rest day, step onto a yoga mat. Let your mind calm down, and focus on releasing muscle tightness with these moves. Strung together are seven yoga poses that builds the abdominals, back, quadriceps, hamstrings, glutes, and upper body while also improving balance

All you need is Mother Earth for this routine. So no excuses !!


1. The Chair Pose

The Chair Pose

Builds: core, legs, glutes, arms

Instruction: With your feet, knees, thighs touching, sit into a squat. Extend your arms. Go down as much as you can, while keeping the spine straight. Do on both sides

2. Twisting Chair

Twisting Chair Pose

Builds: core, legs, glutes, arms

Instructions: While in the chair pose, press your palms together, and rotate to the right. Twist your body while squatting in the same position. Try rotating as much as you can.

3. Twisting Lunge

Twisting Lunge Pose

Builds: core, legs, glutes, arms

Instructions: Step your left foot back while holding the twist. Keep your knee over your ankle. Tough to balance initially, but with time that will improve. Just like in the above pose, try twisting your body as much as possible, whilst keeping that back leg stretched

4. Warrior III

Warrior III

Builds: balance and overall strength

Instructions: Balance on your left foot. Fold forward, lifting your right leg. Extend your arms. Keep your spine and legs straight. Try holding this position for 5 to 10 breaths. Concentrate on one thing in front of you. This will help with balance and concentration

5. Arrow Lunge

Arrow Lunge

Builds: core, legs, glutes, arms

Instructions: Step your right leg back into a lunge, keeping arms extended. Keep your pelvis squared off. Keep your spine straight

6. Extended-Leg Balance

Extended Leg Balance

Builds: posture, balance, legs

Instructions: Swing your right leg up and hold it extended in front of you. As you can see my knees are still tight and slightly bowed , hence they are not completely straight. Try lifting it higher, as much you can. Switch sides

7. Tree Pose

Tree Pose

Builds: balance and strength. Calms your mind. Improves concentration. Strengthens core

Instructions:  Stand straight, inhale your belly back toward your spine, lift your chest and chin, and focus on a fixed object in front of you. Press your right foot into the floor as you lift your left leg and rest your left foot either above or below your right knee. Lower your hands to your chest. Take three deep breaths.


Final Notes

Initially these poses will seem slightly challenging . But with time and practise, they will become an integral part of your running routine.

For a simple Pre-Post Running stretch routine, you can check out my previous post.

13 Simple Yoga Poses Every Runner Should Know

A more intensive Pre-Post stretch routine is coming up soon.  You can choose amongst these 3 varied yoga routines, depending upon your strength and flexibility.



5 thoughts on “Balance that Run

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