Post-running recovery yoga
Yoga is great for reducing stress and provides excellent benefits for runners, such as improved flexibility, injury prevention and faster recovery time. The following yoga poses will definitely help you recover after your runs.
"First off, it’s important to connect with your breathing by initiating Ujjayi breathing, meaning inhaling and exhaling through the nose. This breathing is often compared to the sound of a wave at the back of the throat. Breathing is a key factor in yoga for uniting the body, mind and spirit, and the same applies to running.
I recommend that you do warm-ups before trying these poses. However, we’ll still move a little to keep the body warm. You can follow me by watching a video on my YouTube channel (Virginie Duval). Shall we get started?
Crescent Lunge alternating with raised knee for strength and balance
From the Mountain Pose, bring one foot back far enough so that the front knee is bent 90 degrees in the end position. The heel of the back leg does not touch the ground and the leg stays straight and active. For the transition, exhale while bringing your back knee to hip height and keeping the abs engaged. Slowly, while inhaling, bring your back foot into a High Lunge. Keep your hands to your chest. Repeat four times on each side.
Warrior III for posture
From a Mountain Pose, transfer your weight onto one leg. Move the torso slightly forward while keeping the abs engaged. Lift the other leg while focusing on a spot on the ground to help you keep your balance. Maintain this pose for 5 to 10 breaths.
The Camel for flexibility and posture
Kneel on the floor with your knees hip width apart. Keep your spine elongated by pointing your coccyx to the ground. Place your hands on your lower back, elbows bent and fingers pointed toward the buttocks. While inhaling, roll your shoulders back and imagine that a rope attached to your ribcage is pulling you upward. Keep the pelvis and thighs forward while breathing actively. The neck should stay neutral and relaxed.
Hand to big toe for recovery
Lie on your back. Raise one leg toward the sky. Using a strap or belt, keep your leg raised and your knee slightly bent. Hold for at least 10 breaths.
I’d just like to finish by inviting everyone to give yoga a try, even if you don’t consider yourself particularly "Zen." The results may surprise you. Whether you run or practise another discipline, yoga is excellent for helping you find your physical and mental balance."
Virginie Duval, Oakley collaborator