simmi2k6
05-11-2006, 08:53 AM
I often hear runners complain of sore feet, bad backs and knees, tight hamstrings and hips. Over the years, I have watched runners, and others for that matter, with joint pain, back problems, muscle pulls, tendinitis, strains and sprains come to class and increase range of motion, agility, flexibility, lung capacity, endurance, strength and general body practice. Yoga has the ability to help all of us get better – better in terms of healing and rehabilitation, better in terms of strength and flexibility, better in terms of the elimination of pain. If you would like to gradually integrate yoga into your workout routine, begin with these basic poses:
1. Downward-Facing Dog: From a position of all fours, lift the buttocks up toward the ceiling. Elongate the spine, and straighten the knees, and push the heels toward the floor as much as you can without forcing. Lift the wrists. Move the abdominal muscles in and keep them firm; drop your head toward the floor and let it hang loosely. Release after three breaths.
http://www.runnergirl.com/images/downdog1.jpg
2. Triangle: Stand with your feet three to 3 - 3.5' apart. Turn your left foot in 30 degrees and your right foot out 90 degrees. Be sure that your right heel is in line with the arch of your left foot. Bring your hands into a T position and take a deep inhalation. Exhale and move your pelvis toward the left as you extend your torso to the side and over your right leg. Place your right hand down on your shin and stretch your left arm vertically overhead, palm forward. Turn your head to gaze softly at your left thumb. Hold for three breaths. Release by coming back to standing and practice on the opposite side.
http://www.runnergirl.com/images/triangle1.jpg
3. Tree: Stand with your feet parallel. Bend your right knee and place your right foot as high as possible on your left inner thigh. Press your palms together in prayer position. Hold for three breaths. Release and practice on the opposite side.
http://www.runnergirl.com/images/tree_pose_203x158.gif
4. Bound Angle: Sit straight and tall. Bend your knees out to the sides and place the soles of your feet together with your feet as close to your body as possible. Lift and lengthen your spine. Relax your throat. Relax your eyes. Inhale, do nothing. Exhale, soften and release the groins. The more you can soften the groins, the more the legs will release downward. Sit quietly without straining the thighs for two to five minutes breathing evenly. To release, straighten one leg at a time.
http://www.runnergirl.com/images/boundangle.jpg
1. Downward-Facing Dog: From a position of all fours, lift the buttocks up toward the ceiling. Elongate the spine, and straighten the knees, and push the heels toward the floor as much as you can without forcing. Lift the wrists. Move the abdominal muscles in and keep them firm; drop your head toward the floor and let it hang loosely. Release after three breaths.
http://www.runnergirl.com/images/downdog1.jpg
2. Triangle: Stand with your feet three to 3 - 3.5' apart. Turn your left foot in 30 degrees and your right foot out 90 degrees. Be sure that your right heel is in line with the arch of your left foot. Bring your hands into a T position and take a deep inhalation. Exhale and move your pelvis toward the left as you extend your torso to the side and over your right leg. Place your right hand down on your shin and stretch your left arm vertically overhead, palm forward. Turn your head to gaze softly at your left thumb. Hold for three breaths. Release by coming back to standing and practice on the opposite side.
http://www.runnergirl.com/images/triangle1.jpg
3. Tree: Stand with your feet parallel. Bend your right knee and place your right foot as high as possible on your left inner thigh. Press your palms together in prayer position. Hold for three breaths. Release and practice on the opposite side.
http://www.runnergirl.com/images/tree_pose_203x158.gif
4. Bound Angle: Sit straight and tall. Bend your knees out to the sides and place the soles of your feet together with your feet as close to your body as possible. Lift and lengthen your spine. Relax your throat. Relax your eyes. Inhale, do nothing. Exhale, soften and release the groins. The more you can soften the groins, the more the legs will release downward. Sit quietly without straining the thighs for two to five minutes breathing evenly. To release, straighten one leg at a time.
http://www.runnergirl.com/images/boundangle.jpg