Running is a high-impact sport that can benefit from proper conditioning — and did you know yoga could help you achieve it? Incorporating yoga into your training routine can help improve flexibility, balance, and strength, reducing the risk of injury and enhancing overall performance. In this article, we will explore some of the top yoga poses for athletes and how they can benefit your running performance.
Standing Poses
Warrior II Pose
Warrior II pose is a standing pose that helps improve balance, stability, and strength in the legs and core. To perform this pose, stand with your feet hip-width apart and step your left foot back, keeping your back leg straight. Bend your right knee and extend your arms out to the sides, keeping your gaze forward. Hold the pose for a few breaths before switching sides.
Tree Pose
Tree pose is a standing pose that helps improve balance, stability, and focus. To perform this pose, stand with your feet hip-width apart and shift your weight onto your left foot. Place your right foot on your left inner thigh, keeping your gaze forward and your hands at heart center. Hold the pose for a few breaths before switching sides.
Triangle Pose
Triangle pose is a standing pose that helps improve flexibility and strength in the legs and core. To perform this pose, stand with your feet hip-width apart and step your left foot back, keeping your back leg straight. Extend your right arm forward and hinge at the waist, reaching your left hand down toward your left ankle. Hold the pose for a few breaths before switching sides.
Hip-Opening Poses
Pigeon Pose
Pigeon pose is a hip-opening pose that helps improve flexibility and mobility in the hips and glutes. To perform this pose, start in a tabletop position and slide your right knee forward, placing your right ankle behind your left wrist. Extend your left leg behind you and lower your body down, resting on your forearms or forehead. Hold the pose for a few breaths before switching sides.
Frog Pose
Frog pose can improve flexibility and mobility in the hips and groin. To perform this pose, start in a tabletop position and spread your knees as wide as possible, keeping your feet together. Lower your body down and rest on your forearms. Hold the pose for a few breaths.
Happy Baby Pose
Happy Baby pose helps improve flexibility and mobility in the hips and lower back. To perform this pose, lie on your back and bring your knees up toward your chest. Grab the outsides of your feet and pull your knees down toward your armpits. Hold the pose for a few breaths.
Core-Strengthening Poses
Boat Pose
Boat pose can improve stability and strength in your abs and back. To perform this pose, sit with your knees bent and feet flat on the ground. Lean back slightly and lift your feet off the ground, extending your arms forward. Hold the pose for a few breaths.
Plank Pose
Target your abs, back, and arms with the plank pose. To perform this pose, start in a push-up position and lower down onto your forearms, keeping your body in a straight line. Hold the pose for a few breaths.
Side Plank Pose
To work on toning your obliques and arms, try the side plank. To perform this pose, start in a plank position and shift your weight onto your left forearm, turning your body to the side. Lift your right arm toward the ceiling and hold the pose for a few breaths before switching sides.
Restorative Poses
Child’s Pose
Child’s pose may help reduce stress and tension in the body. To perform this pose, start on your hands and knees and lower your hips back toward your heels, stretching your arms out in front of you. Rest your forehead on the ground and hold the pose for a few breaths.
Corpse Pose
One goal of corpse pose is to calm the mind and reduce stress. To perform this pose, lie on your back with your arms at your sides and your palms facing up. Close your eyes and focus on your breath, allowing your body to relax completely.
Seated Forward Fold
To perform this pose, sit with your legs extended in front of you and hinge at the waist, reaching for your toes or ankles. Allow your head to hang down and hold the pose for a few breaths.
Incorporating yoga into your training routine may have a positive impact on your athletic performance. By improving flexibility, reducing stress and tension, and developing a strong core, you can enhance your running performance and potentially reduce the risk of injury. Remember to listen to your body and only perform poses that feel comfortable and safe for you. With consistent practice, you can develop a stronger mind-body connection and improve your overall well-being.
Resource Links
“The Benefits of Yoga” via the American Osteopathic Association
“Yoga for Better Mental Health” via Harvard Health