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Yoga For Runners

A simple yoga routine loosens tight spots, strengthens
weak spots, and makes you a better, less injury-prone
runner.
By Katie Neitz (/person/katie-neitz) MONDAY, SEPTEMBER 28, 2015, 8:59 AM

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PHOTOGRAPH BY MITCH MANDEL

ook. Unknot Yourself

com A simple yoga routine loosens tight spots,

strengthens weak spots, and makes you a
/sha better, less injury-prone runner.

rer.p

hp? For Rebecca Pacheco, yoga and running have

always been intertwinedmuch like her legs in
s=1
this photograph. I started running when I was
14 and doing yoga when I was 16, so I really
 don't know one without the other, says the
00&
yoga instructor in the new DVD, Runner's
u=ht World Yoga for Runners
(http://www.runnersworldyogadvd.com/?
tp% cid=BWO_rw.com_slideshow_rwyoga&keycode
=254339). Recognizing the benefits the ancient
3A% practice can have on both the runner's body
(improved flexibility, range of motion, muscular
2F% strength) and mind (more focus, less stress),
Pacheco developed Om Athlete, a class she
2Fw
teaches in Boston to help runners improve
ww.r performance and prevent injury. Yoga is the
perfect recovery activity for runners, Pacheco
unne says. It relieves soreness and tension in your
hardworking muscles and restores range of
rswo motion so you can run better the next time you
hit the road.
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%2F The following poses are a preview of Pacheco's

full routine on her new DVD. Pacheco
the- recommends doing these moves following a
run and/or on a rest day. She cautions that they
body might feel a little uncomfortable at first,
especially if you are brand-new to yoga and
-
have been running with tight muscles for a long
time. Ease into each position, and never push
shop
to the point of pain. As you continue to do this
%2F routine, you'll notice improvementon and off
the mat. To see a video demonstration of this
yoga routine, click here (/video/body-shop-unknot-
yourself).
-for-

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Downward Dog
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Benefits: Stretches hamstrings, calves, and foot
%26 arches; strengthens shoulders.

utm

_me To Do: Begin on your hands and knees. Align

your wrists under your shoulders and your
diu
knees under your hips. Spread your fingers and
press into your palms. Tuck your toes and lift
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your knees off the floor. Gently try to straighten
3Ds your legs and raise your hips into an inverted V.
Breathe deeply for 10 breaths. As your muscles
ocial loosen, try to straighten your legs more and
sink your heels toward your mat.
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Low Lunge
p[im Benefits: Stretches hip flexors; strengthens
hamstrings and quads.
ages

[0]= To Do: From Downward Dog, step your right

foot forward between your hands. Lower your
http left knee and, keeping the right knee in place,
slide the left one back. Turn the top of your left
%3A foot to the floor and lift your torso upright. Then
sweep your arms out to the sides and up
%2F
overhead. Drop your tailbone toward the floor
and look up. Hold for 10 breaths, release, and
%2F
repeat on the other side.
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Toes Pose
nner
Benefits: Helps prevent plantar fasciitis by
swor stretching the shins and arches of the feet.

ld.co

m% To Do: Kneel on your mat with your toes curled

under. Sit back on your heels (you can place a
 yoga block or pillow between your heels and
2Ffil
glutes). Breathe deeply for 10 counts. Then,
es% point your toes, place your hands on the mat
behind you, and lean back as you attempt to lift
2Fyo your knees off the mat. If your knees don't
come far up, don't worry. You'll still feel a nice
gam stretch in your shins and arches.

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Reclining Hand to Big Toe
r%2 Benefits: Stretches hamstrings.

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nner
To Do: Lie on your back with both legs
s&p[ extended. Bend your right knee, loop a yoga
strap (or dog leash
sum (http://www.walmart.com/search/?
query=dog+leash) or towel) around the arch of
mar the right foot, and hold both ends of the strap
with your right hand. Try to straighten your right
y]=
knee. As your hamstring loosens, try to gently
pull it farther back. But don't strainyou should
A%2
feel a good stretch down the back of the thigh.
0sim Hold for 10 breaths and repeat on the other leg.
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PHOTOGRAPH BY MITCH MANDEL

s%2 Reclining Pigeon

Benefits: Releases tension and tightness in the
0tig
hips.

ht%

20sp
To Do: Lie on your back with your knees bent
ots and your thighs parallel and hip-distance apart.
Cross your left ankle over your right thigh.
%2C Reach your left arm through the space between
your thighs and reach your right arm around the
%20
outside of your right thigh.

stre

ngth
Clasp your hands below your right knee and
ens flex your left foot. If your head comes off your
mat, place a pillow or block behind your head.
%20 Hold for 10 breaths and repeat on the other leg.

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akes PHOTOGRAPH BY MITCH MANDEL

Reclining Cow Face

%20
Benefits: Improves range of motion in the hips;
you loosens tight glutes and hamstrings.

%20

a%2 To Do: Lie on your back and cross your knees,

sending your feet out to your sides. Hold onto
0bet
your right foot with your left hand and your left
foot with your right hand. Or if it's more
ter%
comfortable, hold your shins. Pull your heels in
2C% toward your body, then out to the sides and
slightly up. Hold for 10 breaths, then reverse
20le leg position and repeat.

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PHOTOGRAPH BY MITCH MANDEL
 Reclining Spinal Twist
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Benefits: Relaxes the lower back and stretches
s://t the glutes.

witte

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To Do: From Reclining Cow Face, lower your
m/in legs and twist to your left while keeping your
legs intertwined. Extend both arms out to your
tent/ sides. Turn your head to the right and relax for
10 breaths. Switch sides.
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Legs Up the Wall

s&ur
Benefits: Relieves tension in legs, feet, and
l=ht back; stretches hamstrings and glutes.

tp%

3A%
To Do: Sidle up beside an open wall space,
2F% with your hips as close to the base of the wall
as is comfortable. Swing your legs up the wall
2Fw and lie back. Rest here anywhere from 10
breaths to 10 minutes. Some people even nod
ww.r offsleep is the most essential recovery pose.
unne

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the-

body

-
Ready to take your yogaand runningto
shop another level? Order your copy of the
new Runner's World Yoga for Runners
%2F
(http://www.runnersworldyogadvd.com/?
yoga cid=BWO_rw.com_slideshow_rwyoga&keycode
=254339) DVD today!
-for-
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