Fitness

Spring is in da’ air (a quick cool down yoga flow for runners)

You signed in for the next Marathon and you want to change your warm up routine or include a yoga flow to your stretching routine? Maybe a quick cool down flow is what you are looking for. Runners love yoga sequences for their stretching routine, give it a try.

Using your hip, knee and feet joints for a long period of time while training for your next marathon could be hard on them. To have a faster recover and feel fit for your next day training program you can have a try to this quick yoga flow that I use when I run.

TIPS TO YOUR COOL DOWN YOGA FLOW:

Be aware of your breathing…all the time

Keep your lower abdominals and pelvic muscles engaged

Keep your attention on your focus points (drishti)

uttanasana

MOUNTAIN POSE (TADASANA):

Mountain pose: It improves posture, calms the mind, brings stillness, strengthens thighs, knees, and ankles

urdhva hastasana

RAISED HANDS POSE (URDHVA HASTASANA) :

Raised Hands pose: Improves posture, strengthens thights & opens shoulders

 

uttanasana

STANDING FORWARD BEND POSE (UTTANASANA):

Standing Forward Bend pose (Uttanasana): Stretches & lengthens the hamstrings

 

yoga for runners lunge

LUNGE POSE:

Lunge pose: Stretches your hamstrings, quads & groin

 

upwardfacing dog

UPWARD FACING DOG POSE:

Upward facing dog pose: Opens the chest, spine & abs. Stretches quads & strengthens wrists

chaturanga dandasana

FOUR-LIMBED STAFF POSE (CHATURANGA DANDASANA):

Four-Limbed Staff pose: Strengthens arms, shoulders, leg muscles & gives core stability

down dog

DOWNWARD FACING DOG (ADHO MUKHA SHVANASANA):

Downward Dog pose (Adho Mukha Shvanasana): Stretches & strengthens the whole body, improves ankle mobility and shoulders mobility, strengthens the back of the legs, hamstrings, strengthens the core, improves your breathing, stretches the wrist joints and strengthens the gluteus

 

uttanasana

STANDING FORWARD BEND POSE (UTTANASANA)

Standing Forward Bend pose (Uttanasana): Stretches & lengthens the hamstrings

 

urdhva hastasana

RAISED HANDS POSE (URDHVA HASTASANA) :

Raised Hands pose: Improves posture, strengthens thights & opens shoulders

uttanasana

MOUNTAIN POSE (TADASANA):

Mountain pose: It improves posture, calms the mind, brings stillness, strengthens thighs, knees, and ankles

Spring is in da’ air and I cannot wait to start my outdoor trainings! Running is one of my spring routines before my training program. Since I said yes to do the Wien Business Run marathon I want my knees to be fit. With this quick cool down and warm up yoga flow I am fit for it. Happy running you guys!

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