5-Pose Yoga Fix Publish-Run Yoga Stretches

 

Yoga for Runners / 9 Minute Post Run Stretch

Video taken from the channel: Karen Dubs


 

Quick post run yoga stretch

Video taken from the channel: Karen Dubs


 

Yoga for Runners: Post-Run Cool Down

Video taken from the channel: Malia Hilliard


 

5 Best Post-Run Stretches for Runners Cooldown

Video taken from the channel: Man Flow Yoga


 

The 5 Best Stretches for Runners | Post-Run Stretches to Prevent Injuries | Yoga for Runners

Video taken from the channel: Man Flow Yoga


 

Yoga For Runners: 7 MIN POST-RUN | Yoga With Adriene

Video taken from the channel: Yoga With Adriene


 

Yoga For Runners: 7 MIN PRE-RUN | Yoga With Adriene

Video taken from the channel: Yoga With Adriene


Keep both hips flat on the ground. To lessen the intensity, bend the left knee and place your foot on the floor. To deepen the intensity, slowly and gently pull the straight right leg toward you. Hold for 5–10 breaths and switch sides. 5-Pose Yoga Fix: Stretches to Energize Your Morning. by Kelly DiNardo.

September 22, 2017. 2 Comments. Share it: You can practice yoga at any time of day, but the early morning hours are considered particularly auspicious. Your mind is supposed.

As you inhale, press into the backs of your arms and feet, tilt your pelvis up and lift your hips up until your thighs are about parallel to the floor. Place a block under your low back for added support. The block can be on the short, medium or tall height.

Yoga for Runners / 9 Minute Post Run Stretch Duration: 9:15. Karen Dubs 1,316,639 views. 9:15. How To Fix Forward Head Posture 3 Easy Exercises (From a Chiropractor) Duration: 10:12.

Binge-watching an entire series has become the new normal, but slumping on the couch for a marathon “House of Cards” session can seriously throw off your posture and strain the shoulders, back and hips. This five-pose yoga session stretches those muscles and is the perfect couch-potato antidote. You don’t even have to hit pause — just hold each pose for 5–10 breaths while watching.

Practice this five-pose yoga session before and after your journey to lengthen and stretch the body. Hold each pose for 5–10 breaths to shake off the exhausting and bring on the exciting. 1. CHILD’S POSE. This pose is a salve that soothes and calms the body.

This is a quick yoga stretch for ALL LEVELS, with modifications, to help you recover from your last run. You can do it immediately post-run, or the next day as part of your rest day or active. Inhale and stretch your right arm overhead.

Exhale and twist, bringing your right elbow to rest against the outside of your right knee. Continue to find length through the torso with each inhale, being conscious not to collapse through the chest. Take 5–10 breaths and switch sides. 13 Minute Yoga for Runners Post Run Stretch. Take a short time out after your run to stretch your hips, hammies, quads and calves.

Yoga, Superfood & Self C. Perfect for post run recovery and/or lower body stretch! #postrunyinyoga #yinyogaforrunners #lowerbodyyoga In today’s Yin Yoga practice we use mindful stretches to cool down, help with muscle.

List of related literature:

Finally, although many schools of Yoga teach this sequence encouraging a deep standing backbend in postures 2 and 11, there is a potential for compression of the lumbar spinal discs, which can lead to pain.

“Ayurvedic Yoga Therapy” by Mukunda Stiles
from Ayurvedic Yoga Therapy
by Mukunda Stiles
Lotus Press, 2008

Yoga postures and body alignment ■ Seated spinal twist ■ Cat and cow poses ■ Modified child’s pose ■ Mountain pose ■ Forward bend and backbend ■ Side stretch ■ Modified Sun Salutations

“Voice Disorders, Third Edition” by Christine Sapienza, Bari Hoffman Ruddy
from Voice Disorders, Third Edition
by Christine Sapienza, Bari Hoffman Ruddy
Plural Publishing, Incorporated, 2016

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

Also called Nuad Bo’Rarn, a form of partner yoga consisting of stretching and compression _ 6.

“Massage Therapy E-Book: Principles and Practice” by Susan G. Salvo
from Massage Therapy E-Book: Principles and Practice
by Susan G. Salvo
Elsevier Health Sciences, 2019

In the following pages, you will learn five restorative yoga poses that may be practiced on their own or in a sequence.

“Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Chronic Pain” by Timothy McCall, Kelly McGonigal
from Yoga for Pain Relief: Simple Practices to Calm Your Mind and Heal Your Chronic Pain
by Timothy McCall, Kelly McGonigal
New Harbinger Publications, 2009

Be sure to warm up before doing deep stretches or challenging poses, especially if you do your yoga practice first thing in the morning.

“Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery” by Dee Dussault
from Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery
by Dee Dussault
Hay House, 2017

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

3 What is PNF stretching?

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

But if you want to include Headstand in the sequence, and you’re not practicing at least three times a week, then I recommend you stay with Practice 1, get yourself a Headstand support, or substitute Downward-Facing Dog Pose (adho mukha shvanasana; Light on Yoga #33).

“Original Yoga: Rediscovering Traditional Practices of Hatha Yoga” by Richard Rosen
from Original Yoga: Rediscovering Traditional Practices of Hatha Yoga
by Richard Rosen
Shambhala, 2012

Engaging a skilled yoga instructor for a private session can be very helpful, especially if you have injuries or chronic pain and need some individualized variations on the poses.

“Anodea Judith's Chakra Yoga” by Anodea Judith
from Anodea Judith’s Chakra Yoga
by Anodea Judith
Llewellyn Worldwide, Limited, 2015

Alexia Lewis RD

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

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27 comments

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  • Would this be considered dynamic stretching? I hear static stretches are not good before a run. Judging by the comments not very many people have had bad experiences doing this warm up.

  • This was really nice. I’m ready for my 2nd outing for my training with Couch to 5k. Love the « Go Get them Tiger » Thanks Adriene��

  • My favourite video of yours so far, I can’t wait to try it out for real tomorrow! (1st day training to run 5k in December for charity ♥️)

  • Running goes so much better (without muscle pain) since I started to try out yoga on a “regular” base. Thanks for another great video!

  • Thank you for your yoga videos! I’ve been practicing almost everyday with a variation of your videos. It has helped me find peace and prepared me for my day / when I go to bed.

  • Adriene, I did 2 of your videos today in preparation for my run and I feel such a dramatic difference!!! I have also done your lower back and hips video and felt incredible after. Thank you so much for doing what you do! My body has never felt so light like a feather!!!! Sending love and positive energy! Thanks girl!

  • I’m notorious for not warming up properly/at all before going for a run. Last run I felt my upper body and back seizing up. Decided to try this before today’s run and holy cow it made the biggest difference! Looks like I’m converted!

  • I love this mini routine I do this twice in a row in the am and it brings my hips back to life! thank you adriene! Also was on the PCH w/ my fam when you were wish I had gotten to seen you and thank you for the light you bring!

  • thank you Adriene! I’ve done this video before every run in my training and it has been such a help! on my way to run my first half marathon!

  • I think the pace is perfect!! Once I can do it enough, I’d rather be doing more dynamic moving stretches than static holds which I think might be the point but # Find What Feels Good:)

  • I love the “7 minute post run”, but I am also gonna incorporate this one to make the “running package” complete:) My tight hips thank you so much!:) Namaste <3

  • This is a good pre stretch before the gym for me.
    Do you have a routine for preyoga warm up to get loose before I get loose as a goose

  • I thought it was the last practice I have commented. But no, it that one I didn’t comment and didn’t it yet. Anyways! For me, pre run part 2 because I needed it again. A really great warm-up. Stretches the calf muscles, back and my legs says you thank you. Namaste.

  • Should I bend my knees at the start? I can’t touch my toes… my fingertips barely reach my ankles.. is it possible to do this routine without touching the floor with my hands?

  • Adrienne you are THE BEST! I use your Rise series every single morning, and I love your pre and post run videos! Thank you so much!! <3

  • Made the mistake of not doing this before my run today realised as I was going out the door and thought, it won’t matter for this one time… boy was I wrong! I felt slow and tight the whole run. Not missing this out again!

  • Try a yoga video before you go running, they said. It’ll be fun, they said.
    And it was! But for a jogger who has never done yoga in their life, wow. I am in pain.
    Awesome video!!

  • A very well rounded, pre-Pilgrim Pie Rotary run practice �� thank you for helping me prepare for all things in life, Adriene ������ I am grateful for you Happy Thanksgiving ��

  • I put this on my TV the other day while my 17 month old daughter was in another room. She heard your voice and yelled “PUPPY!!” and came running over. �� And then today I put it on and she yelled “Benji!!!”. I was shocked that first of all she knew Benji’s name and second of all that she could say it as she doesn’t say that many words ��

  • I choose to not give up. This year I am running high school cross country! I ran cross country competitively for many years until I injured myself and was out for three years. This year I choose to train hard and be better than before!

  • I do this video after every run so I almost have the sequence memorised by this point, but I love coming back to it so I can hear Adriene’s little ‘your awesome, I’m awesome, have a great rest of your day’ at the end, always makes me smile.

  • I’ve been using your pre and post run videos for before and after riding my bicycle.

    Could you do a few videos specifically about pre and post bike ride? I’ve been assuming the pre and post run videos hit the same muscle groups, but I’m not sure.

    Thanks!

  • How soon after a run can you do this? I find myself having trouble slowing my breathing or taking less but bigger breaths. Maybe I need to wait longer?

  • At 2:50 you do that deeper hip stretch on the right side, but later in the video you don’t do it on the left side. Is that meant to be that way or should i start doing it too (pausing the video, i guess).
    Also, I like doing the exercise while listening to the video, so i know how long I should stay in each position.

    All in all, great instructions given in a clear and relaxing tone.

  • Coming back to this video after months of having first seen it, reminded me of how important YWA has been to me to be able to cope with this lockdown. Thanks heaps, Adriene. Lots of love out ❤️

  • I used this marathon training “Zοrοtοn Axy” (Google it) in my half marathon training, and just used 6 weeks of the schedule provided, and ran a PR! I am currently using it for my marathon training program, and am running much better training runs as compared to past marathon training. I ran another half during my marathon training program, and set another PR..

  • I’ve just started C25K (week 2) and someone recommended this to ease the aching pains you get after. Hope this works! I wouldn’t mind seeing if Adriene does yoga for beginners who are heavily overweight ��, something to do on my days off running