by Gemma Delaney

A vibrant image of a confident woman deftly shifting between restorative yoga postures, her face radiating positivity and strength.

Maintaining your vigor as a runner isn’t always made on the tracks; sometimes, the secret lies in the tranquility of a yoga mat. With the guidance of renowned fitness instructor, who has also graced the cover of numerous health magazines, we’re here today to share an invigorating and strengthening yoga flow designed specifically for runners.

Side Stretch Pose

Also known as Parsva Urdhva Hastasana, this pose is a gentle way to stretch and elongate both sides of the body while also strengthening your arms and shoulders. Here’s a simple guide on how to master this asana:

• Stand with your feet together (or slightly apart for comfort).
• Slightly bend your knees, tuck your tailbone under, and pull in your belly as you prepare to inhale.
• As you inhale, lift your arms overhead, palms forward, and hook your thumbs, fingers pointing to the ceiling.
• Exhale and lean your torso towards one side while driving the opposite hip outward; hold the pose for around 5-8 breaths, then switch sides.

Lunge Cactus Arms

Officially termed Ashta Chandrasana, this pose stretches the muscles of the neck, torso, and back, in addition to those of the arms, shoulders, and chest. The following steps will guide you to perform this pose with precision:

• From a standing position, come into a high lunge.
• Inhale, lifting your arms overhead, palms facing forward.
• As you exhale, squeeze your shoulder blades, bringing your elbows closer to your ribcage – feel the stretch!
• Hold the pose for 3-5 breaths before swapping sides.

Reverse Warrior Pose

Viparita Virabhadrasana, or the Reverse Warrior pose, is a fantastic way to open the chest and side body, releasing tension and increasing hip mobility. Below are the steps to achieving this asana:

• Start from a high-lunge pose, rotating the back foot to face the mat.
• Exhale, rotate your torso to face the side of your mat.
• Inhale, reach forward with the front hand and flip the palm upward.
• As you exhale, sweep your front hand up and overhead, bending your body towards the rear of your mat, simultaneously lifting your chest.
• Hold for between 3-5 breaths, and repeat on the other side.

Yogi Squat

Also known as Malasana, this pose is excellent for strengthening the lower body while enhancing posture and ankle mobility. Here is how you can perform the Yogi Squat:

• Stand at the top of your mat, feet slightly wider than hip-width apart, and angled slightly outward.
• Lower into a squat, keeping your feet grounded – adjust your stance if needed.
• Join your palms in prayer position, using your elbows to push your knees apart, achieving a deeper hip stretch.

Boat Pose

The classic Navasana, or Boat Pose, is known for strengthening the core, hip flexors, and adductors. The following steps will teach you to master it:

• Sit in the center of your mat with knees bent and hands supporting hips.
• Inhale, lifting your feet off the mat, keeping your shins parallel to the floor.
• Once you’re stable, extend your arms out beside your knees, palms upward.
• Challenge yourself by straightening your knees and extending your legs.
• Hold the pose for about 30-45 seconds, breathing consciously throughout.

Embracing these yoga sequences can bring about significant transformation to your running routine and overall fitness. Breathe new life into your training with this richer, more multisided approach to running enhancement.

For more specialized yoga workouts, look for our featured fitness instructor.

Remember that strength is not just physical; it’s all-inclusive, driven by a strong mind, body, and soul.

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