Yoga for Runners

I recently began the Couch to 5K running plan and I have some new aches and pains.
Running can be hard on your body. Practicing Yoga can
help increase endurance, strength and of course flexibility.

Here are some Yoga Asanas that can help.

Begin with a few minutes of Meditation (Breathing & Centering)

Rock the Baby (AKA Cradle the Baby)

Ankle over knee with fingers between toes and ankle rotation (hip opener)

Portrait Pose Legs to the Right
Twist to the Right
Rainbow Side Stretch to the Right
Back Bend Right hand on floor roll onto shins

Portrait Pose Legs to the Left
Twist to the Left
Rainbow Side Stretch to the Left
Back Bend Left hand on floor roll onto shins

Cobbler’s Pose
Butterfly Flutters
Forward Fold

Down Dog
Three Leg Down Dog (Right leg up)
Hip Opener (Right leg up)
Low Lunge (Right leg forward)
Down Dog
Table Pose
Child’s Pose
Kneeling Ankle Stretch

Down Dog
Three Leg Down Dog (Left leg up)
Hip Opener (Left leg up)
Low Lunge (Left leg forward)
Down Dog
Table Pose
Child’s Pose
Kneeling Ankle Stretch

Squat

Rag Doll

Mountain Pose

Active Balance with ankle stretch:
Stand on Right leg, lift Left leg so that L thigh is parallel to the floor, swing shin backwards and point toes down.  Straighten leg and flex foot.  Repeat several times, and then switch sides.

½ Lotus Balance, each side

Flow:

Beginning of Sun Salutation A to Down Dog – Right Leg Forward, Triangle to Pyramid – Lunge with Left Knee on the floor and try to hold Left foot with your Right Hand – Down Dog – Feet to Hands-look up, Flat Back – Reverse Swan Dive -Mountain Pose

Repeat Beginning with Left Leg Forward

Mountain Pose

Forward Fold

Down Dog

Jump Feet to hands

Sit

Modified Fish Pose with legs in Cobbler’s Pose

Bended Knee Pose against wall

Legs up the Wall

Savasana

www.SecondStarToTheRightYoga.com
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