We just celebrated the first International Yoga Day and programmes commemorating the occasion were held across the country and the world. While it is acknowledged that regular practice of yoga is good for us on many fronts, did you know that yoga helps runners as well? Wonder how? Read on…
You might wonder how yoga, a static activity, helps in running which is a dynamic activity. Both are different in style and action. Running mainly involves cardio and is mainly done outdoors. Yoga is less about cardio and mostly performed indoors. Yet, regular practice of yoga helps runners loosen muscles, strengthen their core and build lung capacity.
Yoga and running complement each other and yield long-term benefits if practised together. The right combination of asanas pre- and post-run can loosen muscles and help avoid injuries. Yoga aids in strengthening and stretching of the quad, hamstring, hip flexor, glute and many other important muscle groups. Pranayama, Surya namaskar and similar yogasanas help regulate breathing and build stamina.
Here are a few pre-run asanas that will help prepare one’s body for a run. They loosen key muscles and help your body ease into running. These must be done in sequence for at least 15 minutes before a run.
Tadasana/ Talasana (Palm Tree / Soldier’s Pose): It stretches and lengthens all the long muscles of the body, while also opening the spinal, shoulder and hip joints. This pose strengthens the muscles of the neck, lower back, abdomen and pelvis. Lung capacity increases, and the respiratory muscles become firmer.
Regular practice of this asana not only strengthens the body but also makes it flexible.
Adho mukha svanasana (Downward-facing dog pose): It stretches the whole body, builds strength in the arms, legs and feet. It relieves fatigue, rejuvenates the body, improves the immune system, digestion and blood flow to the sinuses, and calms the mind. (This asana is both a pre- and post-asana for runners; as a post-run pose, it should be done last, before shavasana).
Bhujangasana (Cobra pose): It stretches muscles in the shoulders, chest and abdominal region. It decreases stiffness of the lower back, strengthens the arms and shoulders, increases flexibility, elevates mood, firms and tones the gluteal muscles, and relieves stress and fatigue. It also opens the chest and helps clear the passages of the heart and lungs and strengthens the spine.
Sethubandasana (Bridge pose): It stretches the chest, neck, spine and hips. Strengthens the back, buttocks and hamstrings, and stimulates the lungs, thyroid glands and abdominal organs.
Uttkatasana (Chair pose): Strengthens the thighs, ankles, calf, shin and knee, stretches the shoulders and tones the abdomen. This pose strengthens the susceptible Achilles tendon. Beginners are advised to lean against a wall and practise this asana.
Malasana (Squat garland pose): Strengthens and makes ankles flexible, increases mobility in the hips, stretches the back and soothes back pain.
After a long run, muscles are usually sore and stretching helps relieve tension in the body.
Besides stretching key muscles, the following asanas help regulate blood supply and oxygen to the upper parts. Do them for at least 15 minutes.
Veeparitha karani mudra (Downward seal pose): It invigorates the entire body and relieves stress and depression. It improves blood supply to the abdominal and pelvic organs. It is also beneficial for people with low blood pressure.
Piraiasana (half-moon pose, crescent pose): Strengthens the spinal cord, revitalises the nerves and the body becomes active. This pose benefits the heart and regulates high blood pressure. Bending backward gives one room to breathe and this helps the respiratory system.
Shavasana (corpse pose, relaxation through awareness): This posture brings a deep meditative state of rest which helps in the repair of tissues and cells and to release stress.
When done regularly, the above asanas will benefit runners, be it a beginner or an ultra-marathoner. So what are you waiting for? Start integrating yoga with your training plan and feel the benefits.
