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Yoga for runners is not a pipe dream. Doing yoga really does have a positive effect on the fitness of runners. Yoga improves blood circulation, mobility in joints, strengthens the knee and ankle joints, eliminates muscle spasms, relaxes and calms down. Be sure to include these asanas in your running training to prevent injuries and to use your exercise more effectively.

Yoga for runnersprovides a good balance for jogging. By doing some asanas, such as anjaneyasana (rising moon position) or eka pada bhekasana (frog with one leg), you will stretch, among other things, the quadriceps muscle, which is responsible for straightening the leg at the knee, and the biceps muscle, which is to bend the leg.

Yoga should be practiced not only in the season, but also during breaks from running training, i.e. during the pre-training period. Easy stretching exercises will be a great springboard from strenuous runs, and will also accelerate the regeneration of the body.

Yoga for runners: anjaneyasana (rising moon pose)

Anjaneyasana, or the position of the rising sun, stretches the iliopsoas, quadriceps, and the front of the shin muscles. Intensive running training without stretching may cause injuries and muscle contractions, i.e. limiting the movement of the joints. Runners often complain of aches and pains caused by overworking their joints. Properly performed asanas can reduce these discomforts. It is very important to pay attention to your breathing when practicing yoga - it has to be measured, calm and deep. The ability to control your breathing, learned during yoga classes, will also come in handy when running.

How to properly do anjaneyasana?

  1. Place the knee of one leg on the floor and point the other leg forward and rest it on the foot;
  2. Try to get your hips down towards the floor;
  3. Point your tailbone towards the floor. Stretch your arms and chest up;
  4. With exhalation, deepen the position;
  5. Change page.

If in this position you feel a very unpleasant tearing in the groin area, relax the position, perhaps you are doing it too intensely. If the pain persists, stop exercising.


The advantage of doing asanas is that you don't need expensive asanas to train themequipment. You can exercise them after your running training or on non-training days when you want to rest and regenerate. By practicing yoga poses, you will develop your motor skills, improve blood circulation and oxygenate the tissues.

Yoga for runners: krounchasana (heron pose)

Another asana for runners is krounchasana, or the heron pose. In this asana, you will stretch your hamstring muscles group. Their contracture may cause excessive curvature of the lumbar spine, and thus contribute to the formation of a herniated disc (nerve compression, pain and numbness in the legs).

Practicing yoga helps you achieve balance in the stretching of the front and back of your legs. The imbalance, in turn, leads to back problems and joint problems.

How to do the heron pose?

  1. Sit on both buttocks. Bend one leg at the knee and point the foot behind you. Place it next to your buttock. If you have pain in your knee, put a blanket or yoga ankle under your bottom.
  2. Straighten up. Distribute your body weight on both buttocks.
  3. Bring the other leg to your chest. Try to straighten that leg at the knee.
  4. Breathe deeply to release muscle tension.
  5. Repeat the exercise on the other side.

Yoga for runners: eka pada bhekasana (frog with one leg)

A frog with one leg is an asana that will allow you to stretch your quadriceps and the front of the shin (shin) muscles, such as the tibia. Injury and excessive tension in the quadriceps muscle causes pain and restriction of mobility in the knee, so don't forget to stretch it.

How to make a frog with one leg?

  1. Get in the sun salutation position.
  2. Point your hips towards the mat.
  3. With one hand, pull the leg that is behind it. Do it very slowly and consciously. The pain may be unpleasant at first, but try to breathe deeply and calmly.
  4. If you feel pain in the back knee, place something soft under it.
  5. Hold in position, then change sides.

Yoga for runners: adho mukha svanasana (head down dog)

The head down dog is one of the most popular asanas in yoga. By doing it, you stretch many muscle parts: the triceps calf (gastrocnemius and soleus), the muscles of the back of the thigh (biceps, semi-tendinous, semi-membranous) and others. For example, the calf muscles bend the foot, and the soleus muscle connects to the calf (Achilles) tendon. By doing the head down dog asana, you are able to judge your progress very muchit is important to try to put your heels on the mat. It is known that it can be difficult in the initial phase, but by doing asanas regularly (2-3 times a week) after a month you may notice an improvement in muscle mobility and a decrease in the feeling of stiffness around the Achilles tendon.

How do I go to the head down dog position?

  1. Keep your knees hip-width apart. Lean down to the mat and place your hands on it.
  2. Push yourself out of your hands hard so that your hips are up. Straighten your back, try to direct your chest towards the mat.
  3. Try to straighten your knees and stick your heels to the floor. Take it very slowly, and as you exhale, relax your muscles and deepen your pose. Do not look up, think of it as an extension of the spine. A dog with its head down very relaxes and intensively stretches the back muscles of the legs and lengthens and relieves the spine.
  4. Take your time, hold each position for as long as you need.

Yoga for runners: ardha candrasana (crescent moon)

By performing ardha candrasana, you will stretch the thigh adductors, whose proper functioning is responsible for stabilizing the limbs and joining the knees.

How to make a crescent position?

  1. Stand with your right side to the wall.
  2. Keep your right foot parallel to the wall.
  3. Bend your right leg at the knee and bend your body to that leg. Straighten your leg.
  4. Rest your right hand on the floor. If you don't reach the floor, rest your hand on the yoga pick.
  5. Point your left leg backwards, unscrew your hips and chest so that your back is against the wall.
  6. Stay in the position for about one minute.
  7. Repeat the exercise with your left side against the wall.
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What is savasana?

Savasana is the corpse (deceased) pose, which is a relaxing and relaxing asana after the exercises.

Lie on your back and place your arms alongside your body. Close your eyes. Keep your mind alert, try not to fall asleep in this position. Let your body relax and feel what is happening inside you. With each exhale, relax your muscles, starting with your feet and ending with your head.

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