Daily stretching is very important in order to improve flexibility, which in turn helps prevent injuries. The following categorization of yoga poses and stretches target the major muscle groups used when running. They should be done when the muscles are already warm. Doing a few sun salutations is a good way to warm up.
Reclined Big Toe Pose
Begin by lying on your back to stretch the legs. This is a great stretch for the calves and hamstrings. Try alternating between a pointed and flexed foot. If you don’t have a yoga strap, any belt will do. Do both legs.
Head-To-Knee Pose – Janu Sirsasana
Sit up for Janu Sirsasana, which looks a lot like a classic runner’s stretch for the calves and hamstrings. Do both sides.
Cobbler’s Pose- Baddha Konasana
Bring the soles of the feet together for baddha konasana, a stretch for the groins and hips.
Half Lord Of The Fishes Pose – Ardha Matsyendrasana
This is a basic spinal twist to stretch the back and shoulders. Do both sides.
Cow Face Pose – Gomukhasana
A great hip stretch, but we’re mostly interested in the triceps here, so if the leg position is too uncomfortable, you can just sit cross-legged. Stretch both sides.
Downward Facing Dog – Adho Mukha Svanasana
Now let’s move into some standing poses. Downward facing dog is wonderful for stretching the calves, hamstrings, and shoulders. Pedal the feet slowly to really work into the calf muscles.
Lunge
Lunges are great for stretching the hip flexors. Do both sides.
King Dancer Pose – Natarajasana
This is a big stretch for the quadriceps. Hold onto the wall for balance so you can really focus on the back leg. Do both sides.
Pyramid Pose – Parsvottonasana
Let’s finish with some hamstring stretches. It’s important to stretch this muscle group, but be careful not to overdo it, as a hamstring pull is a serious injury. Keep a micro bend in the front knee as you extend over the leg. Do both sides.
Standing Straddle Forward Bend – Prasarita Padottanasana
A final stretch for the hamstring and hips.
Benefits Of Yoga Exercises
Some benefits of yoga for a human mental state and body are as follows:
- Betters your bone health
It’s well documented that weight-bearing exercise strengthens bones and helps ward off osteoporosis. Many postures in yoga require that you lift your own weight. Some other postures like the Downward and Upward-Facing Dog help strengthen the arm bones.
2. Perfects your posture
Your head is like a bowling ball— big, round, and heavy. When it’s balanced directly over an erect spine, it takes much less work for your neck and back muscles to support it. Move it several inches forward, however, and you start to strain those muscles.
3. Ups your heart rate
When you regularly get your heart rate into the aerobic range, you lower your risk of heart attack and can relieve depression.
4. Makes you happier
Feeling sad? Sit in Lotus. Better yet, rise up into a backbend or soar royally into King Dancer Pose. Yoga helps in fighting depression and gives the mind a relaxing state and calmness.
5. Helps you focus
An important component of yoga is focusing on the present. Studies have found that regular yoga practice improves coordination, reaction time, memory, and even IQ scores.
CONCLUSION
For good health purposes and to build up a strong mental intelligence and ability, yoga exercises are very important for the entire human body. As seen above are different yoga styles every runner should do to have some good benefits in the body.
