So….let’s talk yoga.
A few months ago, I enrolled in a Runner’s Recovery Workshop at a local yoga studio called Blue Nectar Yoga in Falls Church, VA. I thought this was perfect timing with MCM so I enrolled. It was a 2 hour workshop designed to start with a flow to stretch and strengthen the hamstrings, quads, glutes and core before leading into a slower practice to get deeper into the connective tissue. The first hour was a lot of sun salutations and flow, the last hour was a type of yoga called, Yin Yoga.
Yin Yoga targets the connective tissues, such as the ligaments, bones, and even the joints of the body that normally are not exercised very much during a flow style of yoga. It targets the hips, pelvis and lower back. It can be very challenging however, because you hold each pose for 1-20 minutes! Now, we didn’t hold poses for that long, ours we held for about 3-4 minutes. It seems like a very boring, passive yoga, but it actually becomes quite difficult to hold those poses for so long! I had to come out of them several times because the stretch was SO intense.
I thought I would share some of the poses that we did that are great for us as runners. I will just share the basic pose (there are always advanced ways to do the poses) because I’m still a beginner. And let me just say I am NOT a yoga professional nor an instructor and nor do I claim to be. I am by no means an expert, these poses are what I learned in my workshop.
In Yin Yoga, the half butterfly stretches the lower back, focuses on the ligaments along the back of the spine and stimulates the liver and kidneys when folding over the straight leg.
A great hip opener! You want to make sure the hips rotate forward and not backward in this pose. There are several modifications including straightening the bottom leg.
Yin Yoga instructors suggest following this with the Sleeping Swan pose before switching to the other side. Sleeping swan is just like Swan or pigeon but folding forward instead of being upright.
Swan (aka Pigeon)
Swan or pigeon as it is called in other types of yoga is another great hip opener. It provides an awesome hip fllexor and quadricep stretch for the leg that is stretched out in the back.
Great for opening the hips, groin and is a great stretch for the hamstrings.
Some other great poses include:
I’m not going to lie, this was a tough class for me despite the fact that I’ve been doing yoga once a week. My entire body was so tight it wasn’t even funny, but it felt amazing and I highly recommend trying the Yin Yoga and holding these for 3-5 minutes OR longer if you can tolerate it! The more you do it, the longer you can hold it for! I will definitely be incorporating this more into my recovery when I start back into marathon training again in a few months!Yin Yoga asanas for runners via @suzy399 #yoga #running #sweatpink #fitfluential #yogaeveryday Click To Tweet
Have you ever tried Yin Yoga?
What did you dress up as for Halloween?
What is your favorite yoga pose?