Hi! Happy New Year 2017. It feels like it's already entering its second week in January, how are you making a list of resolutions in this new year? Has it started or been forgotten? Is one of them exercising regularly, maybe jogging in the morning before hanging out or morning meditation?
For those of you who like running and want to start combining with yoga, I have tips on yoga poses that can be applied to runners. The following poses can be done regularly to increase vitality and strengthen leg muscles, avoid injury or be done for stretching.
1. Tree Pose (Vrksasana)
This pose is very good because it helps strengthen the muscles of the feet, ankles, and hips, while increasing focus and balance
How to :
- Bring your body to a standing position with both feet together, then bring your palms together to your waist, bend your right knee and bring your foot to the thigh in the left. If it is too difficult, bring your feet flat against the calves. Bring your view at one point to focus and balance the body.
- When you feel balanced, extend your arms and put your palms together above your head.
- Face your eyes forward so the neck isn't tense.
- Activate your abdominal muscles so that you are stronger in this position and not overload your waist.
- Do this for at least 10 breaths, and do it on the left side
2. Squat (Malasana)
The squat or squat position is a good position for runners to train especially to relax the calf muscles, thigh muscles in the hips, lower waist and soles of the feet.
How to :
- Open your knees, pointing your feet forward.
- Lower your hips as low as possible like a sitting position.
- If you feel comfortable, you can press down on the heel of the foot but if it is not possible, you can lift your heel slightly.
- Put your palms together in front of your chest.
- With the position of the elbows resting on the inner thigh area near the knee.
- Do this for at least 10 breaths, and repeat for 3 turns.
3. Triangle Pose (Trikonasana)
Running regularly can cause side muscles to shorten, this pose can help to lengthen it. Extending the side muscles of the body is useful to make your steps run more naturally.
How to :
- Stand with your feet about 60cm apart, spread your arms to your sides, then bring your palm forward to reach your front toe, or your front ankle, or yoga block.
- Then open your back arm up, parallel to your arm that touches your thumb /block, open your chest and look at your fingers above your head. Make sure your shoulder, neck and facial muscles are relaxed.
- Take your body to a standing position with your arms at your sides, then place your hands on your waist and return to your standing position. Do the same movement for the left side.
- Do it on the right and left side alternately, each side breathe 5 breaths and change 5 breaths on the left side.
4. Half Pigeon Pose (Eka at Raja Kapotasana)
This position is very good for stretching, especially for the pelvic area and strained buttock muscles. Good to do after running, for stretching cooling.
How to :
- From the table top position bend your right leg and bring your knees close to your right wrist, while your left leg extends straight back.
- Align your pelvis with the floor, then bring your arms extending forward and lower your head closer to the yoga mat.
- Breathe 10 breaths on one side and repeat the movement on the left side.
5. Forward Fold (Paschimottanasana)
All poses /movements with touching toes are good for stretching, especially for the back thighs and calf area, good to do after running.
How to :
- From the sitting position, straighten both feet and close the inner side of both feet.
- Get your big toe with both hands, if it's difficult, you can also reach your ankles or touch the area of your shin.
- Then bow your head close to your knees, as far as you can.
- Breathe 10 breaths on one side and repeat the movement 3 times.
So, there is no reason to forget to exercise and carry out your New Year's resolution, your body is getting healthier and stronger with a running combination and yoga above. Good luck!