Do you need a yin activity to balance your running?

I am loving that I have taken up running, however a few hours after the running high, the old age creeps in. The high from running can be addictive, but I am finding it is really important to balance the running with yoga.

I am finding a regular yin practice provides great relief for my sore muscles and joints. With yin yoga we apply a gentle stress to the fascia, the connective tissues to help release the tightness. All that is required is time, to create a little SPACE in the mind and the body.

Benefits of yin for runners

  • can help strengthen the joints
  • increases flexibility
  • can help release muscles and cramping
  • can help decrease muscle degeneration
  • makes you feel RESTED and HAPPIER

3 key tips

  • Sit in stillness
  • Hold for a length of time
  • Relax your muscles, focus on your breath
    1. DOWNWARD FACING DOG
      – Although not a yin pose, this is a beautiful yoga pose for runners to stretch out the hamstrings and calves and strengthens the arms and the legs. It is also a good transition to do between poses.
      – start on all fours, with hands under shoulders and knees under hips
      – tuck toes under, push your hands into the earth, to lift your hips and straighten your legs
      – press firmly into the ground with your finger tips
      – rotate your thighs inward, keep your bottom high, and sink your heels towards the floor
      – move your shoulder blades away from your ears
      – bend the knees if hamstrings are tight
      (Targets – hamstrings and calves)
      Option to pedal out the heels to work into the calves. Hold for 2-3 minutes.

 

  1. WIDE LEGGED CHILDS POSE (BALASANA)
    – begin kneeling on all fours. Bring your knees out as wide as you can your big toes together to touch- as you exhale, lean forward resting your torso between your thighs and resting your arms in front (you may also rest on a bolster)
    – try to keep your butt on your heel
    (Targets – hips, thighs and ankles, relaxed the muscles in the upper body and stretches the back. ) Hold for 2 minutes
  2. SPHINX
    – lie on your stomach and place your elbows under your shoulders
    – press forearms into the ground and hands into the earth
    – keep legs about hip width and have legs relaxed
    – pull your chest towards your hands energetically
    – head can fall forward, onto roundie cushion, or keep it neutral, whatever feels best for your neck. Shrug your shoulders to release tension
    Target: lower back (a gentle compression). Hold for 4 minutes
  3. SLEEPING SWAN
    – Begin in downward dog, extend right leg toward the sky, bend leg and bring foot towards the front of your mat, sliding your ankle on its side toward your left wrist. (Bolster can be under leg for support) Extend your left leg out straight behind you.
    – Lean forward
    – Hold for3-5 minutes, take a rest for 1 minute to rebound, and then repeat on the other side. Support yourself with props as needed, a neck pillow under head or mini roundie under hip.
    (Targets: hips, glutes and groin)
  4. CATERPILLAR
    – from a seated position, legs outstretched in front of you, fold forward from the hips, allowing your spine to round
    – relax your legs and allow your feet to naturally fall. If hamstrings are tight, place bolster under knees
    (Hold the pose for 3 to 5 minutes.
    (Targets spine and hamstrings)

TIP
The key is to not over stretch, don’t go to your full capacity. I like to work towards a 60% stress, relax the muscles and listen to your body. Your body will feel differently each day, and depending on what time of the day your practice – so be kind and gentle with yourself. Breathe into the tightness, relax your face muscles, relax you jaw and focus on the sensations in your body. Slowing come out of each pose and rest in shivasana for a rebound for about a minute for the body to RESET and BALANCE between poses.

Take at least 5 minutes of rest at the end. Important to balance the yang of your running with a restorative practice.

Enjoy!

Love tara