Any runner understands the level of soreness and tightness that could be caused by the sport to the lower body. As a result, failure to stretch out the muscles before and after running may result in ongoing pain and tension. Consequently, the pain and tension increase the likelihood of getting an injury. However, engaging in a yoga routine for runners can help ease your muscles, thus easing mobility between runs and calming your body.

Below are 3 of the best yoga positions for runners that can help release tightness in crucial body parts, including the quadriceps, hips, calves, and hamstrings. But you will need to ensure that you perform each flow on both sides of the body, holding each of the poses for about five deep breaths.

Downward-facing dog position

1. While on all your fours, have your hands at separate positions, about shoulder-distance apart
2. Focusing the pressure on your arms, draw your hands upwards and backward.
3. Lengthen your legs while pressing your heels firmly on the floor and feel your lower back straighten.
4. Ensure that you relax your neck and head, gazing toward the feet.
5. Hold this position for five deep breaths before continuing to the next pose.

The down-facing dog pose is a fantastic way to open up the legs. This position can assist you in lengthening your hamstrings, calves, and glutes. By remaining flexible in these areas, you minimize the tension in your legs, thus reducing the possibility of injuries.

Reverse warrior

1. While on the downward dog position, raise your leg upwards before bringing it forward and have your foot on the ground inside your hands.
2. Next, ensure that your back foot makes a 90-degree angle against your body.
3. Arise and have your hands spread away from each other at a shoulder height distance.
4. With your legs still intact, lean to the back leg with the left hand resting there.
5. Raise your right hand, ensuring that it stretches over the face and behind your body.
6. Hold this pose for the recommended time of about five full breaths before proceeding to the next position.

By working most of the vital muscles, the reverse warrior helps build a strong foundation for the leg. It also delivers an additional benefit of helping to stretch out the obliques and side body. It also works the upper body too.

Runner’s lunge

1. Picking up from the reverse warrior position, incline your upper body until it faces forward.
2. With your hips assuming a square position, gently lower your knee on the back leg towards the ground. Do not forget to align your shoulders above your hips as you sway your hands upwards before finally resting them on the knee at the front leg.
3. Hold at this position for effects to take place before carrying to the next step.
   
   In this pose, you provide a luxurious stretch to the often-overlooked hip flexors. Tight hip flexors might result in pain in the lower back, thus ensure that they have as much attention as is required.

Conclusion

Yoga routine for runners ensures that you remain fit as an athlete before and after running. Therefore, regardless of the distance, you run, ensure you perform the above yoga tips and it will reduce your chances of experiencing any post-run effects, especially your leg muscles. Follow each position step by step to ensure effectiveness of the poses.

elearningsport

elearningsport.com (ELS) is the first open dedicated sport online e-learning global platform that will allow any sport individuals or organisations to grow, learn and collaborates in order to enhance sport knowledge and deliver value at all levels.

www.elearningsport.com