After-run yoga sequence
A lot of us are starting to embrace walking and running during this pandemic. I did too, but after my run I tend to crash on the couch, scroll through my Strava app and skip any stretching. Can you relate? Here’s a short yoga sequence that will help you (and me) to stretch all the right muscles and that leaves you feeling refreshed and revitalised afterwards.
1. Lower back massage. Roll out your mat and start on your back. During a run you’re not only using the muscles in your legs, but in your core as well. So after a long run I sometimes experience tension in my lower back. That’s why I love these lower back massage circles.
Instructions: Bring knees towards your chest, place your hands on your knees and start to make circles with your arms and knees. A few circles clockwise and anti-clockwise. Add a butt stretch by crossing your ankles over the opposite knee, threading the needle and gently pull the knee towards your chest.
2. Toe stretch. You hate or you love this pose. In my case, I really really hate it, but I know it is so good to stretch out all the muscles in your feet.
Instructions: Come on all fours and tuck your toes in the mat. Make sure all your toes are tucked, including the baby toe. Shift your weight to the back and bring your butt towards the heels. You may already feel the stretch in the feet. To deepen, walk your hands up to your thighs as you stack your shoulders above the hips. See if you can stay here for 5 breaths. In my case, I need to close my eyes and really focus on my breaths to stay sane. Deeeeepp belly breaths…
3. Downward facing dog. And of course we add this classic pose. A great way to stretch the calves and the hammies and create length in the entire back.
Instructions: From a table top position, tuck your toes and push your but up and back. Make sure fingers are spread and press down into all the knuckles to make strong arms. Especially after a run it can be really nice to peddle out the feet: bending the knees one by one, drawing the opposite heel towards the floor. Stay here for 5 breaths.
4. Low lunge or anjaneyasana to half split (and back). Great way to give the hipflexors and hamstrings a little extra love. You can stay in these poses for a few breaths or switch with every breath from pose to pose.
Instructions: From downdog step one foot forward in between hands and lower back knee down. Lift arms up towards the sky and open up the chest. To go in a half split bring the but back as the front leg straightens. Make sure you square the hips in both poses.
5. Wide legged forward fold and surfers lunge. If you’re getting in the groove you can add these lovely poses to your sequence.
Instructions: Make a flat back from your wide legged forward fold and turn one foot open in a 45 degree angle. As you bend the knee, lower the hips all the way down as far as possible. Challenge yourself by keeping the heel on the mat and by bringing your hands in front of your chest. Shoot yourself all the way to the other side of the mat for a surfers lunge on the other side. And come back to a wide legged forward fold.
6. Viparita karani: Instead of our classic shavasana, we finish this sequence with an easy inversion. In this pose we reverse the action of gravity on the body, encourage the blood to flow down to the brain and flushing out toxins. Guaranteed you feel refreshed and revitalised afterwards.
Instruction: Lie on your back and lift legs up towards to sky. Arms stay relaxed alongside the body. If you’re doing this at home, you can put the legs against the wall (and a bolster under your hips) for more relaxation.