This 9-Minute Yoga Routine Will Help You Ditch Lower-Back Pain.
Downward Dog
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Benefits: Stretches hamstrings, calves, and foot arches; strengthens shoulders.
Fun Half Marathons: Begin on your hands and knees. Align wrists under shoulders and knees under hips. Spread fingers and press into palms. Tuck toes and lift knees off the floor. Gently try to straighten legs and raise hips into an inverted V. Breathe deeply for 10 breaths. As your muscles relax, try to straighten legs more and sink heels toward the mat.
[27 Yoga Moves to Add to Your Stretching Routine]
Low Lunge
Mitch Mandel Anjaneyasana
Benefits: Running How to Do It.
Fun Half Marathons: From Downward Dog, step your right foot forward between your hands. Lower your left knee and, keeping the right knee over right ankle, slide the left knee back. Turn the top of your left foot to the floor and lift your torso upright. Then sweep your arms out to the sides and up overhead. Drop your tailbone toward the floor and look up. Hold for 10 breaths, release, and repeat on the other side.
[Here’s Exactly How to Do a Lunge (Plus Variations to Try)]
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Toes Squat Pose to Ankle Stretch Pose
Mitch Mandel Prapadasana to Vajrasana
Benefits: Helps prevent plantar fasciitis by stretching the shins and arches of the feet.
Fun Half Marathons: Kneel on your mat with toes curled under. Sit back on heels (you can place a yoga block or pillow between heels and glutes if you like). Breathe deeply for 10 counts. Then, point toes, place your hands on the mat behind you, and lean back as you attempt to lift knees off the mat. If knees don’t come far up, don’t worry. You’ll still feel a nice stretch in shins and arches. Hold for a few breaths, then release.
[Add These 5 Post-Run Stretches to Your Cool-Down Routine]
Reclining Hand to Big Toe
Mitch Mandel Supta Padangusthasana
Benefits: Stretches hamstrings.
Fun Half Marathons: Lie on your back with both legs extended. Bend right knee, loop a yoga strap (or dog leash or belt) around the arch of the right foot, and hold both ends of the strap with right hand. Try to straighten right leg. As hamstring relaxes, try to gently pull it toward you. But don’t strain—you should feel a good stretch down the back of the thigh. Hold for 10 breaths and repeat on the other leg.
[Yoga Moves to Add to Your Stretching Routine]
Reclining Pigeon
Mitch Mandel Supta Kapotasana
Benefits: Releases tension and tightness in the hips.
Fun Half Marathons: Lie on your back with knees bent and thighs parallel and hip-distance apart. Cross left ankle over right thigh. Reach left arm through the space between thighs and reach right arm around the outside of right thigh. Clasp hands below right knee and flex left foot. If your head comes off your mat, place a pillow or block behind head. Hold for 10 breaths and repeat on the other leg.
[Updated: Nov 12, 2020 Nutrition - Weight Loss.]
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Reclining Cow Face
Mitch Mandel Supta Gomukhasana
Benefits: Improves range of motion in the hips; loosens tight glutes and hamstrings.
Fun Half Marathons: Lie on your back and cross knees, sending feet out to sides. Hold onto right foot with left hand and left foot with right hand. Or if it’s more comfortable, hold shins. Pull heels in toward body, then out to the sides and slightly up. Hold for 10 breaths, then reverse leg position and repeat.
Reclining Spinal Twist
Mitch Mandel Supta Matsyendrasana
Benefits: Pacheco recommends doing these eight moves following a run or on a.
Fun Half Marathons: From Reclining Cow Face, lower your legs and twist to left while keeping legs intertwined. Extend both arms out to sides. Turn your head to the right and relax for 10 breaths. Switch sides.
[Nutrition - Weight Loss]
Legs Up the Wall
Mitch Mandel Viparita Karani
Benefits: Relieves tension in legs, feet, and back; stretches hamstrings and glutes.
Fun Half Marathons: Sidle up beside an open wall space, with your hips as close to the base of the wall as is comfortable. Swing legs up the wall and lie back. Rest here anywhere from 10 breaths to 10 minutes. Some people even nod off—sleep is the most essential recovery pose.
[Is Running Every Day More Harmful Than Helpful?]
Join Runners World+ today for more recovery tips
Join Runners World+ today for more recovery tips
Join Runners World+ today for more recovery tips