We thought that on Thursdays we could write posts on training tips. Unless there is something more important to share.....
We all know the importance of stretching before a run, the importance of staying hydrated, eating right and so on. For those of us who get our kicks out of yoga - no pun intended - here are three fabulous poses that will open up your hips, hamstrings and torso and keep you limber and loose and ready to rock and roll on D-day! Yoga not only helps you relax tight muscles, but can also calm anxious and overstressed minds
Exhale as you walk your hands forward on the mat, coming out to your edge. This might be on the elbows, with the arms extended all the way out or right where you started. Hold this pose for one minute. Remember to breath! Switch sides.
Stand in Mountain pose with your feet together. Lunge your right foot forward and make sure that your right knee is directly over your right ankle so that your right shin is perpendicular to the ground. Balancing on the ball of the left foot, press the left leg straight. Draw your hands together at your heart, twist from the waist and hook the left triceps on the outside of your right thigh, rotating to gaze up over your right shoulder. Make sure to keep your spine long and chest lifted off of our thigh. Keep pressing the palms together. Hold for 30 seconds and repeat on other side.
Parsvottanasana (Intense Side Stretch or Pyramid) - Hamstring opener
This pose is excellent for opening up tight hamstrings, the illiotibial bands and promotes balance.
Stand in Mountain pose with your feet together. Step your left foot back about three feet and angle the back foot out slightly. Keep both hips facing front, squaring the hips. Draw your hands behind your back, bending the arms and clasping the elbows. Inhale as you look up, opening the chest, exhale, hinging from the hips, keeping your spine long as you fold forward over your straight right leg. To modify, slightly bend the front leg, working toward straight. Hold for 30 seconds and repeat on second side.
We all know the importance of stretching before a run, the importance of staying hydrated, eating right and so on. For those of us who get our kicks out of yoga - no pun intended - here are three fabulous poses that will open up your hips, hamstrings and torso and keep you limber and loose and ready to rock and roll on D-day! Yoga not only helps you relax tight muscles, but can also calm anxious and overstressed minds
Eka Pada Rajakapotasana (Pigeon) - Hip Opener
Start in Downward Dog. Lift your right leg up and sweep it through to your mat, folding it and placing it on the mat. Keep your right foot flexed to protect the knee. Your left leg is straight behind you with the toes pointed. Keep your hips square and level, with the left hipbone pressing toward your right foot. Inhale and press your hands into the mat, getting as much length in the spine as possible.Exhale as you walk your hands forward on the mat, coming out to your edge. This might be on the elbows, with the arms extended all the way out or right where you started. Hold this pose for one minute. Remember to breath! Switch sides.
Revolved Crescent Lunge
This pose is a rotation of the spine combined with an intense hip flexor stretch on the straight leg and a deep stretch of the outer hip of the bent leg.Stand in Mountain pose with your feet together. Lunge your right foot forward and make sure that your right knee is directly over your right ankle so that your right shin is perpendicular to the ground. Balancing on the ball of the left foot, press the left leg straight. Draw your hands together at your heart, twist from the waist and hook the left triceps on the outside of your right thigh, rotating to gaze up over your right shoulder. Make sure to keep your spine long and chest lifted off of our thigh. Keep pressing the palms together. Hold for 30 seconds and repeat on other side.
Parsvottanasana (Intense Side Stretch or Pyramid) - Hamstring opener
This pose is excellent for opening up tight hamstrings, the illiotibial bands and promotes balance.
Stand in Mountain pose with your feet together. Step your left foot back about three feet and angle the back foot out slightly. Keep both hips facing front, squaring the hips. Draw your hands behind your back, bending the arms and clasping the elbows. Inhale as you look up, opening the chest, exhale, hinging from the hips, keeping your spine long as you fold forward over your straight right leg. To modify, slightly bend the front leg, working toward straight. Hold for 30 seconds and repeat on second side.
If none of this works for you, grab a bottle of your favorite wine and do this!
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