3 Yoga Moves for Runners

 

Yoga Moves For Runners

Video taken from the channel: POPSUGAR Fitness


 

15 Minute Runners Flexibility Routine (FOLLOW ALONG)

Video taken from the channel: Tom Merrick


 

30 min Yoga For Runners with Ida May | adidas women workouts

Video taken from the channel: adidas Women


 

5 Yoga Poses For Runners

Video taken from the channel: Dusty Spiller Triathlon


 

3 Yoga Poses For Runners

Video taken from the channel: Sierra


 

YOGA for Runners Beginner’s Routine to IMPROVE Running

Video taken from the channel: Criticalbench


 

Yoga For Runners Physical & Mental Stamina | Yoga With Adriene

Video taken from the channel: Yoga With Adriene


For example, if your routine prior to running includes active postures like crescent lunge, warrior II, chair, squats, or lunges, after you run you want to incorporate more passive stretching—think half splits, runners lunge, supine figure four, forward folds.”. 3 simple yoga moves for runners If running leaves you feeling tight and sore, use these yoga moves from New Balance Ambassador Shona Vertue to loosen up and ward off injury. By Runner’s World x. Runners should use these six yoga poses to speed recovery, alleviate muscle aches, and increase mobility and flexibility, according to an expert teacher. Reach your left arm through the space between your thighs and reach your right arm around the outside of your right thigh.

Clasp your hands below your right knee and flex your left foot. If your head comes off your mat, place a pillow or block behind your. High lunge makes yoga for runners look so good – like yoga is just meant for runners! Look at that pose! I’ve even heard it referred to in yoga class as “runner’s lunge”.

Stretch and strengthen in this easily-adaptable move that requires quad and hamstring strength while also lengthening and stretching the same muscles (and more). 3.). yoga. I know what some of you may be thinking Yoga just isn’t for me.

I’m not built to stretch like Gumby. I can barely even touch my toes! This is a common misconception. Yoga is for everyone! It has something to offer for anyone who is willing to give it a try.

Many runners are guilty of improper, or lack thereof, stretching. Strengthen and lengthen your leg muscles, improve flexibility and prevent injury with these yoga poses and sequences for runners. 3 Yoga Poses That Are Perfect Right After a Run Tack a few poses you can do mat-free onto the end of your run to balance strength and flexibility. 10 Yoga Poses for Runners Pounding the pavement is a great way to stay in shape—but it also puts you at risk for overuse injuries.

Protect yourself with total-body moves that stretch, strengthen. Yoga is great for runners because it counteracts the pounding, tightening, and shortening of muscles they experience, says Kiley Holliday, a yoga instructor who teaches workshops geared specifically to runners at Pure Yoga in NYC. Holliday created this sequence to target areas of the body that are problematic for runners, like the hamstrings.

This 10-Minute Yoga Routine Will Help You Fall Asleep Fast Even the most athletic among us needs a break now and then. After all, overuse is the most common cause of injury for runners.

List of related literature:

Any yoga position will be of tremendous value to the runner if you make sure to focus on and engage your core.

“Eat and Run: My Unlikely Journey to Ultramarathon Greatness” by Scott Jurek, Steve Friedman
from Eat and Run: My Unlikely Journey to Ultramarathon Greatness
by Scott Jurek, Steve Friedman
HMH Books, 2012

There is an array of yoga styles (e.g., hatha, Ashtanga, vinyasa, and power yoga), all suitable for runners.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

RUNNER’S LUNGE: With your hands in the same place, inhale and bring your left foot forward between your hands with your neck and head raised (same as position 4).

“Yoga for Your Type: An Ayurvedic Approach to Your Asana Practice” by David Frawley, Sandra Summerfield Kozak
from Yoga for Your Type: An Ayurvedic Approach to Your Asana Practice
by David Frawley, Sandra Summerfield Kozak
Lotus, 2001

The beauty of repeating this yoga flow is that it provides multiple opportunities for branching into frontextension postures, such as Sphinx, Cobra, and Kneeling Forward Lunge, or into the crawling postures from Table pose, or into the seated postures, such as Pinwheel, Seated Forward Bend, or Spinal Twist.

“Self-Awakening Yoga: The Expansion of Consciousness Through the Body's Own Wisdom” by Don Stapleton
from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom
by Don Stapleton
Inner Traditions/Bear, 2004

I’ve taken those exercises and, with her permission, woven them into one continuous flow—a five-element emotional-release vinyasa, or series of flowing postures.

“Energy Medicine Yoga: Amplify the Healing Power of Your Yoga Practice” by Lauren Walker, Donna Eden
from Energy Medicine Yoga: Amplify the Healing Power of Your Yoga Practice
by Lauren Walker, Donna Eden
Sounds True, 2014

• Four-way hip for flexion, adduction, abduction, extension.

“Clinical Orthopaedic Rehabilitation: A Team Approach E-Book” by Charles E Giangarra, Robert C. Manske
from Clinical Orthopaedic Rehabilitation: A Team Approach E-Book
by Charles E Giangarra, Robert C. Manske
Elsevier Health Sciences, 2017

In one continuous move, push your hips up and reach your right hand toward your left foot, then come back to the start, bring your left foot forward, bend at the knee, rotate your torso, and reach your left hand up toward the sky.

“Better Stretching: 9 Minutes a Day to Greater Flexibility, Less Pain, and Enhanced Performance, the JoeTherapy Way” by Joe Yoon
from Better Stretching: 9 Minutes a Day to Greater Flexibility, Less Pain, and Enhanced Performance, the JoeTherapy Way
by Joe Yoon
St. Martin’s Publishing Group, 2020

In one early sequence, Bikram would advise six postures (wind removing, cobra, half-tortoise, bow, rabbit and spine twisting).

“Calcutta Yoga” by Jerome Armstrong
from Calcutta Yoga
by Jerome Armstrong
Pan Macmillan, 2020

The second yoga sequence consists predominantly of standing postures with a mix of floor exercises.

“Pain Management E-Book” by Steven D. Waldman
from Pain Management E-Book
by Steven D. Waldman
Elsevier Health Sciences, 2011

In this work, three types of complementary movements were explored (flexion-extension, abduction-adduction, supination-pronation), and the classification was performed in pairs of complementary movements for each channel.

“VIII Latin American Conference on Biomedical Engineering and XLII National Conference on Biomedical Engineering: Proceedings of CLAIB-CNIB 2019, October 2-5, 2019, Cancún, México” by César A. González Díaz, Christian Chapa González, Eric Laciar Leber, Hugo A. Vélez, Norma P. Puente, Dora-Luz Flores, Adriano O. Andrade, Héctor A. Galván, Fabiola Martínez, Renato García, Citlalli J. Trujillo, Aldo R. Mejía
from VIII Latin American Conference on Biomedical Engineering and XLII National Conference on Biomedical Engineering: Proceedings of CLAIB-CNIB 2019, October 2-5, 2019, Cancún, México
by César A. González Díaz, Christian Chapa González, et. al.
Springer International Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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57 comments

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  • Thank you for these videos. Me and my mom have been doing a variety of them. We just finished this yoga for runners and she said “I love her”

  • There was a video of Ida May on power yoga, have you taken that down @Adidas women?? That was my favourite flow yoga please repost that on youtube.

  • Woke up really sore from a soccer workout yesterday and this felt great! Have you ever done yoga for soccer players Adriene? Also, love the yoga pants you’re wearing in this vid, are they Adidas?

  • Love the moves, which you don’t often see in other videos, but I have to say that I hate the pacing and cuing. I just felt too rushed. I’ll check out some other of her videos for different pacing.

  • Hi, Tom. Thanks for the video. I’m not a runner but I thought this routine would be helpful to loosen up my legs, hamstring and lower back. I also have a couple of herniated discs and deal with some lower back pain every day. After a couple of weeks of doing these stretches, my lower back doesn’t bother me as much. I do take it easy with certain stretches so I don’t push the routine beyond what I’m capable of. Keep up the good work. It’s very much appreciated.

  • I am Very Greateful to be able to practice today and even with all the days’ baggage I can just refresh my mental state with so good afternoon practice so thank u Adriene much love Namaste and good night ����������❤������

  • Training as cautiously and healthy as possible this marathon and this is exactly what i needed to address my problem areas. Feel better already and its the perfect time length. Thank you!

  • I was dragging my feet to get on the mat today. And so I finally started the video without rolling out my mat… And then you say ‘or if you are not on a mat…’ �� Happy with myself for showing up! ��

  • Day 11 of the July Challenge on SHIFT. Just back from a 40 minute run and did today’s practice. What a great sequence for runners! I already use the pre and post run practice and find it has been excellent for keeping pains at bay. But i do love this practice. Especially the twist for the lower lumbar. Excellent! Thanx Adriene! Lovin this daily practice! Des, Vancouver BC

  • Imma start running for the first time in a week. It’s been busy at work. Normally I get in at least four work out days, so I’m going to need to stretch.

  • Adriene, you are as cute as a button and a true savior of my sanity. I came to the mat this morning so stressed about the news and the COVID-19 and then I stopped and did this practice with you. What a blessing. This month on the mat has been so much fun. Not being a runner I would have missed this lovely practice. I will do this practice again. Namaste

  • Today was run day… it hurt! But today was also Yoga for Runners on the YWA calendar… it was meant to be. Thank you Adrienne ����

  • I just started running again and was excited for today’s practice after a morning run that lower lumbar twist felt amazing. Love Shift so far! ♡

  • Thank you so much, Tom! This is the best set of exercises I’ve ever found to keep my tight hips and damaged ligaments free and mobile.

  • I got worried when Adriene said “This is the last few weeks of our practice” and then I realized phew. It’s an old video.hahhaha -Shift 2020

  • Been running a lot recently. This hit all of the spots in my legs and lower back that have been killing me. Never been much of the stretching-type, but this routine may have converted me. Much obliged for the good advice.

  • Shift Day 11 done ✅ I’m not a runner but this practice was so refreshing on a beautiful Saturday morning after a busy week running around with work & training… Happy weekend Folks. Namaste ��������

  • omg I can’t believe the relief that I feel in my head after this session ☺️ it’s like taking a good cup of coffee �� thank you Adrien,, #Shift july 2020

  • I rediscovered yoga and turned to running in 2016 when I was struggling with what seemed like insurmountable anxiety and depression. They’ve been my rocks ever since. Thank you for including this incredible practice in Shift, and for always emphasizing that both running and yoga are all about the mind and the breath the body just follows.

  • I usually do the shorter runners stretch… omg I’ve robbed myself of this. Love both. Thank you so much. Should also say I hope your subs have gone up as I’ve recommended you to so many of my class members as I’ve not been teaching in public class. Although the world,is opening and I’m back teaching, I think everyone needs Yoga with Adrienne in the lives and their homes. ��

  • I only skimmed the research so open to being corrected but it seems like you only need to worry about being too flexible if you’re a competitive runner, any amateur can get as flexible as they like it just might make them slightly slower.

  • This one just brilliant..did this with my 11 year twin boys who are running 5k most days with me now, they have been so peaceful all day post this session! Absolutely beautiful dog as well ��

  • i’m not great at stretching after runs, which is probably why i started getting some left knee pain. this practice almost totally eliminated the pain. the “thread the needle” stretches are particularly good. thanks adriene! <3

  • Thank you, Adriene! Loved this before heading into my agility and conditioning for football! My hips and hamstrings feel great! Was surprised that sitting with my legs crossed was actually comfortable for once!

  • I’ve been back into consistent running after 6 years and I’ve already been developing hip pain as a result of poor conditioning. This yoga is helping me take it easy before I’m ready to get back out there, thank you so much!

  • I have been incorporating your “For runners” videos into my regular runs for a few months now, and not only has my time increased without increased effort, but also I feel more motivated on my runs and more joy after them. I have been doing your other videos throughout the week, just keeping my headphones in and listening to your guidance. I don’t know if I’ve gained flexibility of body, but I’ve gained energy, enthusiasm and a more positive outlook, all things I cannot thank you enough for!

  • A sensible routine which hits the spots you really need to focus on hips, glutes, hamstrings. I feel totally restored. It is perfectly paced and, as always, Adriene has the right words. Lovely ❤

  • loved this flow, and LOVE ida may!! I did ida’s HIIT flow all the time when it was up on the channel, and was really sad when I found out it got taken down. is there any way you can reupload it?

  • This is a lovely yoga session. I really enjoy how you make them easy to understand and for all abilities. Can I recommend that people go to your channel from mine? My channel is tiny, but I really want new runners to start with yoga and be kind to their bodies

  • A great stretch for non runners! I realised how much tightness creeps into the body when you are not on the mat!! Thank you Adriene xx Namaste ����

  • Adriene you are soooo AMAZING! Thank you for all you do in helping this big Community! I’m feeling ready for today. Everyone out there showing up on your mat…know that you are amazing as well. I feel we got this together.

  • I did this after a run and as we were sitting at the end for the last few breaths my dog came and laid her head against my chest and then flopped into my lap. I figured Adriene would be okay with some deep breaths and dog pets at the same time.

  • Hi Ida, wonderful practice! Thanks a lot. I ‘ve just noticed that you forgot to do the cat-cow with a hamstring stretch on the left side.

  • In YWA sequences there’s always a lot of depth in different and varying aspects and in this practice there’s so much depth in the physical aspect of yoga that I’m nothing less than blown away! Soooo great for runners and everyone������

  • Hi Tom, would be great, if you would prepare some stretch routine for mountainbikers. It is much different from the road cycling, as we tend to go up pedaling and then drop down standing. Whole body works as a suspension and you don’t need just legs, but arms, core, back, etc. I didn’t find this kind of video. Of course we can stretch other ways, but would be nice if someone would put a bit of thinking in MTB specific body movement:)

  • Im here before Shift to see if i can get some people to answer these questions:

    1. My hands slip on my yoga mat when I’m in downward facing dog. How can i deal with this?

    2. How does everyone do this without headphones without being worried someone will hear you? I have to wear headphones so nobody in my family will find out i do yoga. The headphones slip off whenever i hang my head down, and it’s easy to accidentally unplug them. How can i use headphones but somehow avoid.. using them?

  • I thought this looked incredibly daunting on my first view, but in fact I got through it! Ida May’s guidance is really great – she leaves space in the flow to properly feel a position, to make adjustments (and to get your breath back!) and gives lots of encouragement. Looking forward to doing this many more times, and trying to get better. I really recommend this for runners and non-runners alike.

  • Thanks for this Tom, having discovered it recently, it’s been very helpful after running long distances. Keep up the good videos, have subscribed:)

  • One of the most comprehensive yoga flow, i have found so far. Having practiced yoga before and trying to get back to it along with running and cycling, I would say, this flow is most helpful. Its a whole body workout and utterly improves flexibility thereby preventing against injuries. Thankyou.

  • Great Videos Tom keep them coming!!! How many times a week should I do this? Im a runner myself and can see the benefits from this.

  • Big fan of all of these follow along routines! Clear and calm with no unnecessary chat perfect! Thanks Tom. Regularly use the overhead shoulder mobility and other follow along flexibility and mobility videos for tennis warm ups and cool downs would be awesome to have a tennis focused routine if ever you have time ����

  • This is an amazing video, a really good workout there, We tracked down a video about Runner’s Full-Body Mobility Routine let’s see https://www.entirestrength.com/runners-full-body-mobility-routine/

  • I’m your build but considerably older. I’ve just started running and I’m experiencing frequent pain in the left IT band. This routine is…serious…but I’m definitely going to be doing this on a daily basis to see what change I can bring about. Well done outstanding stuff!

  • YWA July 2020:) I have done this video before. It came up in a search for leg stretching about 2 months ago. For me the titles have been a little lesson. I probably wouldn’t have done yoga for swimmers in the past. It was the best thing I did for myself that day. No judgment zone! Doing what feels right. Woohoo! Until tomorrow:)

  • Great video and routine, but not for beginners. I did see the video with a friend with years of experience and warned me about many of the exercises, that may seem easy to execute by Ida, who does it beautifully. A warning would be pertinent in the description of video.

  • Please do a routine for basketball! Could also be applied to other sports like football, volleyball, frisbee any sport that is alot of short sprints and pounding on your knees and hips.

  • I’m not a runner but I spend hours, sometimes doing double shifts, on my feet on concrete floors at my own cafe which can feel like running a marathon. This practice helped stretch out that tight, jolted pace on concrete, muscle feel.

  • Hi Tom. Thanks for video. What is the main purpose of tucking the chin while doing the hamstring floss? What are the main cues when doing this and what should I be feeling? Many thanks Andrew

  • Really nice, thanks… I run and was doing every day the squat follow along in one day and the hamstring in the other. Today i found this one for runner… Nice

  • This. Was. Delicious. If you’re reading the comments to see if this video suits how you’re feeling today (like I do!), the answer is yes. No matter how you’re feeling.
    The only people it might not suit are those with back issues, or absurdly tight hammies (somewhat tight, even rather quite tight Do This Video). Or mayyyybe if you want to do something energetic, but even then, go do that and then come back and do this video as well.
    Do it!

  • I am not a runner, skater or swimmer but I did all those practices. They are all so good. I like to do something different on the mat everyday.

  • this is literally the best running yoga video ever!! 30 minutes and lower back & hips are feeling completely open for my speed workout to come!! Thank you!!

  • This was amazing! I’ve ran a lot without ever stretching at it really was taking a toll on my feet especially but these stretches make you feel the burn in an amazing relieving way.

  • I would love if you could do a video for skaters. Particularly, I roller skate. But I also run and I feel like running and skating use a lot of the same muscles.

  • This is a fantastic regime. Works generally for cyclists and runners. Released tension in my calves, resolved ankle pain that had been niggling me. Thanks mate. Now I have to do this at least once a day

  • Dude thanks so much. I’m always looking for good running stretches because I run at least 5 days a week and my legs always get so tight all over. As well as hip flexors. Thanks for this! Much appreciated!!