Yoga for Runners and Various Stretches


Yoga for Runners
Yoga for runners is equally important just as the stretching and warming exercises that are performed during running routines. Yoga is not only helpful for us to remain fit physically but, also helps to remain fit mentally and emotionally.

Various Stretches for Runners
There are various stretches for runners that are a part of yoga and are much helpful for runners both for fitness and also during recovery process.

  • Supta Padangusthasana
    This is done by lying down on the floor. Stretching is good for both hamstrings and calf muscles. You can stretch one of your leg upwards by using the yoga strap. You can try out this stretching with alternate legs. If you do not have a yoga stap with you then you can use any belt which is elastic in nature.
  • Janu Sirsasana
    Sit with one of your legs bent inwards and the other leg stretched. When you stretch your leg straight then try to bend your head and try holding your foot with the hand. Repeat this by alternating your legs.
  • Baddha Konasana
    You can bring the soles together by sitting on the floor. When you are doing this asana, make sure that you stretch hips and groin.
  • Ardha Matsyedrasana
    Ardha Matsyedrasana basically helps in spinal twist which might be helpful in resting and recovering from pains. Sit on the floor with both the legs folded and try to place one of the leg over the other by resting one of your hands on the floor while the other hand on your leg.
  • Mukha Svanasana
    This asana is done standing on the floor. Bend yourself in the forward direction by stretching your arms and touch the floor. Remember that, your feet should not be closer to your hands when you bend down to touch the floor. This is one of the best stretching exercises for calf muscles. This helps in strengthening of calf muscles.
  • Natarajasana
    Just stand in front of a wall on single leg and hold the wall with the opposite hand if you dont have balance. And with the other hand try holding the other leg that is, the leg which is not resting on the floor. You can repeat this by alternating your legs.
  • Parsvottonasana
    This asana serves better if you are suffering from hamstring injuries. Stand straight so that there is some distance between both the legs. Try to bend to one side of your legs either to left or to right and try to hold your feet by bending yourself. Make sure that your knees are not bent while doing this stretch.

Other Stretching Exercise

  • Lunge
    If you are suffering from hip pain then hip flexors might serve you better. Lie down in the forward direction and start raising your chest part taking the support of your hands leaving the body in the resting position.


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