Feel the difference in your running after doing these deep stretching yoga poses.
Feel the difference in your running after doing these deep stretching yoga poses.
If you run regularly, doing some form of stretching or yoga between your training sessions is a good idea.
But not just any kind of stretching – focus on your quads, glutes, IT bands (iliotibial bands), hamstrings and hip flexors, as these muscles can get quite tight from running. Stretching helps to release the built-up tension, unlock mobility in your joints, and improve flexibility, which gives you a bigger and easier range of motion. Look forward to that light, limitless feeling with every stride.
For your cross-training days and post-run stretching, True Yoga instructor Rohit Mistry shares the most effective yoga poses to do. He even provides modifications for each move, so no matter how stiff you are, you will be able to get a good stretch.
THE PLAN
Do each pose twice, in any order. If any move feels too intense, go for the scale-down option. Remember to breathe normally throughout.
1. HALF SHOE LACE POSE
Targets hamstrings
Sit in upright position. Cross left leg over right, supporting left knee with hands. Hold for 30 to 60 seconds. Switch sides.
SCALE DOWN
Sit on yoga block while doing the move.
2. FULL SHOE LACE POSE
Targets glutes and IT bands
Sit in upright position, legs crossed. Cross left knee over right, so left knee is directly above right knee. Hold for 30 to 60 seconds. Switch sides.
SCALE DOWN
Sit on yoga block while doing the move.
3. HALF SADDLE POSE
Targets quadriceps
In seated position, straighten left leg in front of you. Bend right knee and let right foot rest beside hip, heel facing up. Lie down and extend arms overhead. Hold for 30 to 60 seconds. Switch sides.
SCALE DOWN
Place yoga block under the bent knee to reduce the stretching intensity.
4. FRONT LUNGE
Targets hip flexors, quadriceps, hamstrings and lower back
In standing position, take a big step forward with right leg. Bend right knee at about 90 degrees so knee is directly above ankle. Left leg should be straightened, heel pointing up. Keep body upright. Hold for 30 to 60 seconds. Switch sides.
SCALE DOWN
Lower back knee to ground, heel pointing up.
5. STANDING SEPARATE LEG STRETCHING POSE
Targets quadriceps and hamstrings
Stand with feet wider than shoulder-width apart, toes pointing forward. Keeping back straight, fold forward and let fingers or palms touch the mat. Avoid bending knees. Hold for 30 to 60 seconds.
SCALE DOWN
If fingers can’t touch the mat without bending knees, use yoga block for support.
6. KING ARTHUR POSE
Targets quadriceps, hip flexors and deep core muscles
Bring left knee in front of wall, right knee bent at 90 degrees in front of you. Adjust left shin so it rests against the wall, toes pointing up. Look straight ahead. Hold for 30 to 60 seconds. Switch sides.
SCALE DOWN
If this stretch feels too intense, move one step away from the wall.
7. FIGURE FOUR POSE
Targets glutes and IT bands
Lie on back and bend both knees, feet off ground. Cross left ankle over right knee. Hold right knee and bring it as close to your chest as possible without arching back. Hold for 30 to 60 seconds. Switch sides.
SCALE DOWN
Rest supporting foot on ground.
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PHOTOS FRENCHESCAR LIM
