If you have spent any time running, you have likely seen runners stretching or learned that stretching is beneficial for preventing injury and improving flexibility. Runners generally stretch before and after running and use a variety of exercises to stretch various muscles throughout the body.
Yoga provides an effective way to stretch all the muscles of the body. The typical yoga practice will stretch the muscles all over the body. There are specific asanas that are beneficial for runners. Sequences, such as sun salutations, provide an effective way to warm up and awaken the entire body prior to hitting the track.
Downward Facing Dog – This is the most recognized yoga pose. From a hands and knees position, lift the hips and buttocks toward the sky, while straightening the arms and legs. Gently sink the heels toward the mat to open the calves. This pose stretches the shoulders, back, hamstrings and calves.
Lunges – Most runners already do lunges to stretch the legs and hips. Alternate between high lunge and low lunge to get the greatest benefit from lunges in your yoga practice.
Reclined Big Toe Pose – This asana is performed with a yoga strap in a supine position. Lie on your back and raise one leg with the foot toward the ceiling, while keeping the other leg straight on the mat. Hold the strap in both hands and point and flex the foot to warm up the calves, ankles and hamstrings.
Cobbler’s Pose – This is a seated pose that helps to stretch and open the muscles of the hips and groin. Sit on your buttocks and bend your knees, bringing the soles of the feet together in front of you. Sit straight and hold your feet gently with your hands. Breathe and gently lower the knees toward the mat on either side of your body.