So….do you YOGA?
It is a proven fact that a daily yoga routine can help you increase strength and stamina in all major muscle group, including vital running muscles, such the calves, quadriceps, glutes, and core.
Yoga plays a vital role in the balance and alignment of the body, while aiding in the correction of muscles imbalances leading to better overall running performance.
Enjoy this sequence of yoga poses that helps strength the major muscle groups that are essential when increasing strength and balance while aiding in protecting your body from injury.
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Crescent Lunge – Sanskrit: Anjaneyasana
Instructions:
Begin in Downward Facing Dog
Inhale right leg to the sky, Exhale bring right knee to chest placing right foot between palms on the ground
Take a moment to set up your lunge aligning right knee over right ankle, stay high on the toes of the left foot
Inhale lift torso reaching hands to the sky
Keep hips squared to the front of mat
Inhale lengthen spine, Exhale send hips forward to deepen into lunge
* Hold for 5-10 breaths or 30-60 seconds
* Repeat opposite side
Primary Focus & Benefits:
- Stretches the legs, groin, and hip flexors
- Strengthens and tones the thighs, hips, and glutes
- Opens/Stretches the front torso, chest, and shoulders
- Increases Balance and Stability
- Increases energy and reduces fatigue
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Warrior II – Sanskrit: Virabhadrasana II
Instructions:
Begin standing neutral in Mountain Pose
Pivot left foot 90 degrees
Extend right arm forward
Step right foot forward aligning under right palm
Bend right knee forward keeping knee aligned over ankle
Keep right arm extended and extend left arm creating a T shape with the body
Keep torso aligned with legs and sides of mat (image body between two walls)
Inhale lengthen spin, Exhale deepen into lunge
Keep gaze over front palm
* Hold for 5-10 breaths or 30-60 seconds
* Repeat opposite side
Primary Focus & Benefits:
- Strengthens and stretches the legs and ankles
- Stretches the groins, chest, shoulders
- Relieves backaches
- Therapeutic for carpal tunnel syndrome, flat feet, osteoporosis, and sciatica
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Extended Side Angle – Sanskrit: Utthita Parsvakonasana
Instructions:
Begin in Warrior II (previous pose)
Inhale lengthen spine, Exhale reach forward shifting torso forward
Bring right forearm to right thigh
Lift left palm to the sky (12 o’clock)
Find the lift engaging the core, glutes, quads and hamstrings
Option to reach right palm down towards chin (6 o’clock) or bring left biceps to left ear reaching left palm forward/overhead
* Hold for 5-10 breaths or 30-60 seconds
* Repeat opposite side
Primary Focus & Benefits:
- Strengthens and stretches the legs, knees, and ankles
- Stretches the groins, spine, waist, chest and lungs, and shoulders
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Revolved Triangle – Sanskrit: Parivrtta Trikonasana
Instructions:
Begin in Warrior II (pose instructions listed above) with right foot leading
Straighten right knee
Inhale lengthen spine, Exhale bump left hip back while reaching torso forward
Place outside of left palm against right shin or on block for support
Reach right hand to the sky
Allow the twist to come from the low spine, stacking shoulders
Keep spine/neck neutral, long and aligned
* Hold for 5-10 breaths or 30-60 seconds
* Repeat opposite side
Benefits:
- Strengthens and stretches the legs
- Stretches the hips and spine
- Opens the chest to improve breathing
- Relieves mild back pain
- Improves sense of balance
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Warrior III – Sanskrit: Virabhadrasana III
Instructions:
Begin standing neutral in Mountain Pose (Tadasana)
Shift body weight onto left leg
Inhale right knee up 90 degrees aligned with hips
Reach hands up to the sky (option to interlock fingers for steple mudra)
Inhale lengthen spine, Exhale hinge torso forward at the hips while kicking right leg back
Flex right toes towards the ground
Hips remain aligned with the ground
Hands, arms torso and right leg remain aligned creating a capital T shape with the body
* Hold for 5-10 breaths or 30-60 seconds
* Repeat opposite side
Benefits:
- Strengthens the ankles and legs
- Strengthens the shoulders and muscles of the back
- Tones the abdomen
- Improves balance and posture
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Chair – Sanskrit: Utkatasana
Instructions:
Begin standing neutral in Mountain Pose (Tadasana) with feet directly under hip bones
Extend hands forward or reach hands to the sky
Inhale lengthen spine, Exhale tuck tailbone under while sitting back in an imaginary chair
Keep shoulders back and chest expanded open
Allow the hips to lower vs the upper body
Keep the weight shifted into the heels to protect the knees
Make sure you can see your toes
* Hold for 5-10 breaths or 30-60 seconds
* Repeat opposite side
Benefits:
- Strengthens the ankles, thighs, calves, and spine
- Stretches shoulders and chest
- Stimulates the abdominal organs, diaphragm, and heart
- Reduces flat feet
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Eagle– Sanskrit: Garudasana
Instructions:
Begin standing neutral in Mountain Pose (Tadasana) with arms by your side
Inhale lift arms over head, Exhale wrap right arm under left grabbing opposite shoulders (advance option: wrap arms interlocking palms)
Inhale elbows in alignment with shoulders bringing right knee up and cross right leg over left placing right toes on a block or the ground
Exhale square hips with top of mat and sit down in an imaginary chair
Keep gaze fix forward
Bring the belly in while keeping the chest open
Stay connected to the breath, breathing smoothly
* Hold for 5-10 breaths or 30-60 seconds
* Repeat opposite side
Benefits:
- Strengthens and stretches the ankles and calves
- Stretches the thighs, hips, shoulders, and upper back
- Improves concentration
- Improves sense of balance
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Tree– Sanskrit:
Instructions:
Begin in Mountain Pose (Tadasana) – Lifting the crown of the head upward lengthening the spine
Shift body weight onto left leg
Come to the toes of the right foot
Spiral right knee outward opening the hip
Bring right foot to ankle or calf of left leg (NOTE: AVOID KNEE JOINT)
Extend hands upward, Send gaze upward (bonus challenge: close eyes)
* Hold for 5-10 breaths or 30-60 seconds
* Repeat opposite side
Benefits:
- Strengthens thighs, calves, ankles, and spine
- Stretches the groins and inner thighs, chest and shoulders
- Improves sense of balance
- Relieves sciatica and reduces flat feet
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Extended-Hand-to-Big-Toe (variations)– Sanskrit: Utthita Hasta Padangustasana
Instructions:
Begin in Mountain Pose (Tadasana) – Lifting the crown of the head upward lengthening the spine
Shift body weight onto left leg
Bring right knee up towards the chest
Wrap peace fingers around big toe of right foot (Beginners Modification: Use a small towel or yoga strap around arch of foot)
Extend right leg forward keeping shoulders back & chest lifted for a long neutral spine
BONUS: Guide right leg to the right side
* Hold for 5-10 breaths or 30-60 seconds
* Repeat opposite side
Primary Focus & Benefits:
- Strengthens the legs and ankles
- Stretches the backs of the legs
- Improves sense of balance
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Revolved Extended Hand to Big Toe – Sanskrit: Parivrtta Hasta Padangustasana
Instructions:
Begin in Mountain Pose (Tadasana) – Lifting the crown of the head upward lengthening the spine
Shift body weight onto left leg
Bring right knee up towards the chest
Place left hand on knife edge (outside) of right foot
Extend right leg forward (Beginners Modification: Use a small towel or yoga strap around arch of foot)
Extend your right arm straight behind you & revolve torso open so the navel begins to move toward your right hip
* Hold for 5-10 breaths or 30-60 seconds
* Repeat opposite side
Primary Focus & Benefits:
- Strengthens the legs and ankles
- Stretches the hamstrings & IT band
- Improves sense of balance
Bonus Poses (Advanced)
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Lord of the Dance – Sanskrit: Natarajasana
Instructions:
Begin standing straight/neutral in Mountain Pose
Shift body weight onto left leg, bend right knee
Reach left hand upward, capture inside arch of right foot
Bring the knees together
Inhale Lengthen Spine, Exhale hinge forward from the hips while kicking right leg back
Keep left palm level with eye gaze
Keep shoulders back & chest open
* Hold for 5-10 breaths or 30-60 seconds
* Repeat opposite side
Primary Focus & Benefits:
- Calms the brain
- Stimulates the liver and kidneys
- Stretches the hamstrings, calves, and thighs
- Strengthens the thighs, knees, and ankles
- Stretches the back of the leg, the front thigh and groin
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Standing Splits – Sanskrit: Urdhva Prasarita Eka Padasana
Instructions:
Begin standing in Mountain Pose (Tadasana)
Inhale lengthen spine, Exhale forward fold
Place hands on the ground or use a yoga block for support
Shift body weight onto left leg (slight bend in knee is ok)
Left right heel upwards while keeping hips squared to the ground
Focus on the energy and strength of each leg, while feeling the stretch
Beginner's Tip: Support the lifted leg by pressing the raised foot against a wall or hooking its front ankle over the top edge of a chair back
* Hold for 5-10 breaths or 30-60 seconds
* Repeat opposite side
Primary Focus & Benefits:
- Stretches the hamstrings, calves, and thighs
- Strengthens the thighs, knees, and ankles
- Stretches the back of the leg, the front thigh and groin
- Calms the brain
- Stimulates the liver and kidney
No matter if you are new to yoga or an advanced yogi, it is key to remember no “body” is designed the same. Yoga is unique to you. Allow your breath to guide you into each yoga pose (asana) and remember your breath is just as important as the yoga pose and/or stretch. Focus on lengthening and evening out your inhales and exhales through the nose allowing you to transfer to smoother, calmer breathing while you practice yoga.
Remember to LIVE each Day with…
Wisdom in Your Mind
Kindness on Your Breath
And Love in Your Heart
Namaste!
Author Bio: Jennifer Butler is a Yoga Instructor, Yoga Therapist and Health Coach who focuses on the principle concept “Art of Living Yoga”; living whole and complete in mind, body and spirit. Do Yoga with Jennifer Anytime, Anywhere via Yoga Fits Me’s YouTube Channel (link: YouTube.com/c/YogaFitsMe). Connect with Jennifer on YogaFitsMe.com and Follow @YogaFitsMe on Facebook (link: facebook.com/yogafitsme), Twitter (link: twitter/yogafitsme) and Instagram (Instagram.com/yogafitsme).
Disclaimer: Always consult with your doctor before performing any NEW exercise program, especially if you should have any of the following: Knee Injury, Back Pain or Injury, Neck Problems, High Blood Pressure, Heart Issues, Pregnant.
