Top 5 Yoga Poses for Runners
A lot of people who are athletes or athlete enthusiasts feel that yoga is not athletic enough to get habituated to. There is a constant myth that already they are doing so much of physical workout, they probably don’t need to do yoga. Well, this is untrue. Yoga is something great for every person on earth irrespective of his age, sex, and physical vulnerability. There are so many yoga asanas that it could be modified and customised to suit everyone’s needs. For the runners too, there are some top yoga asanas that should be done to tone up their muscles, increase body flexibility, induce calmness, and make the body posture better.
Here are some of the top yoga asanas for the runners that they should start doing if they aren’t already.
- Eka Pada Rajakapotasana – Pigeon Pose
Running makes your body muscles stiff and you need to open up those muscles for flexibility through yoga. The pigeon pose helps in opening glutes, lower back muscles, and the whole outer area of the hips.
Process – This is a complex pose to begin with so you have to be extra careful of the position of your body. Sit on the ground and stretch one leg to the outermost area and bend one of the knees and stretch your body as shown in the picture to one side. Repeat the same with the other side.
- Anjaneyasana – Low Lunge Pose
This pose opens up the quadriceps or the whole front part of the leg and also the front hip muscles. Even the lower pelvis and abdomen are targeted in this pose to open up. Due to excess running, all these pose become tight and hence opening up for flexibility is needed.
Process – Bend down on the ground on your knees. Stretch one knee behind fully and keep one knee in the kneeling down position. Rest your upper part of the body on the bent knee with your palms resting and taking the support of the ground. Keep doing the same with both the legs and hold the poses for 20 seconds at least.
- Navasana – Boat Pose
Boat pose is obviously good for the runners because it gives core strength and balances your body. This yoga is great for the lower abdomens, for building up the abdominal strength and is also great for the muscles that support the spine.
Process – You have lie down on the ground and lift your legs up and get up from the first half of your body and imitate the picture.
- Kumbhakasana – Plank Pose
For the runners, it is extremely important to have a great core strength and they should be able to balance their body. Plank gives stable core strength, helps you balance the body, and this in return can keep you ready for awareness situations.
Process – You just have to place your toes and arms on the ground as shown in the picture and let your body be floating on this balance.
- Gomukhasana – Cow Face Pose
For the outer hips, buns, and the upper body, the cow pose is an amazing one. Due to running and hunching of the shoulders while running, the upper body gets locked up and this pose helps to open that.
Process – Sit on the ground with legs stretched in front of you. Criss cross the legs and now fold them in that manner itself. Take both your hands backwards and touch them as shown in the picture. Sit in that pose with your spine straight for some time.
These yoga asanas would not only help the runners by building up the strength in the required areas but also increase your stamina and body flexibility that are very important physical qualities of a runner. If you are a runner and you lack body flexibility and great balance, it could be difficult for you. So, make sure you are doing yoga alongside to keep yourself fit.