Yoga is the perfect recovery activity for runners. It relieves soreness, tension, restores range of motion and makes us a less injury-prone runner.
I recommend thIS sequence after a run and on a rest day.
If you are new to Yoga, it might feel a bit uncomfortable at first, however, give it sometimes and you will start to feel the incredible benefits. I guarantee you.
Exercise 1
From standing position, bring your right leg toward your chest. Try to balance on your left foot, spread the toes. Belly in, straight long spine. If you can’t balance, take a chair to lean on.
Breathe x 5 times, repeat for the left leg
Exercise 2
From standing position, bend your right knee and bring the right foot toward the butt, balancing on your left foot, and spread the toes. Belly in, straight long spine. If you can’t balance, take a chair to lean on.
Breathe x 5 times, repeat for the left leg
Exercise 3
From Chair, cross right ankle over the left thigh, balancing on your left foot and spreading the toes. Belly in. If you can’t balance, take a chair to lean on.
Breathe x 5 times, repeat for the left leg
Exercise 4
Forward fold with crossed legs.
Breathe x 5 times, repeat with the left leg in front of the right
Exercise 5
Forward fold with feet parallel
Here the aim ain’t to touch our toes but, to stretch our hamstrings. Be sure to keep your spine straight and belly sucked in.
Breathe x 5 times
Exercise 6
Downward facing dog
Breathe x 5 times
Exercise 7
Low lunge with one foot touching the butt.
This must be one of my favourite quads stretches.
Breathe x 5 times, repeat for both legs
Exercise 8
A sort of hero pose with the knees underneath the legs
This stretch helps prevent plantar fasciitis by stretching the shins and arches of the feet.
Breathe x 5 times
Exercise 9
Hero pose
Stretches the quads and calms the mind
Breathe x 5 times