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Yoga for runners






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    Yoga for runners Yoga for runners Presentation Transcript

    • YOGA FOR RUNNERS BY YOGA KAUSTUBHA V. SATYANARYAN 4/30/2012 www.srimadhwayoga.com 1
    •  In 1 mile run, your foot will strike the ground 1,000 times force of impact on each foot is about three to four times your weight leading to of bad backs and knees, tight hamstrings, and sore feet. Pain is not due to running but imbalances due to surfaces, exhaustion etc Yoga increases strength and flexibility If strength is less runners suffer from chronic pain A typical runner experiences too much pounding, tightening, and shortening of the muscles and not enough restorative, elongating, and loosening work. When body compensates, it puts stress on muscles, joints, and the entire skeletal system.OVERVIEW 4/30/2012 www.srimadhwayoga.com 2
    •  Tight muscles get tighter, brittle and weak muscles get weaker soft. Any sports training or specific fitness conditioning results in a structurally out of shape and excessively tight body. Yogas internal focus centers your attention on your own bodys movements rather than on an external outcome. Your body, mind, and breath are integrated in all actions with yoga. Thro’ asana practice, a multi dimensional workout is attained involving ligaments, muscles, joints, stabilizing skeletal system. Yoga promotes Proprioception and relaxation, leading larger endorphins release, avoid burn out, and maximize your energy Mental tension reduces efficiency and relaxation increases Aerobic capacity or VO2 max increased by pranayamaBODY WISDOM 4/30/2012 www.srimadhwayoga.com 3
    •  Even most centered or relaxed runner face injuries Knees, hip, ankles, tight hamstrings and lower back Do not ignore body signals and change the pattern Start with muscle loosening work outPAIN PREVENTION 4/30/2012 www.srimadhwayoga.com 4
    •  Butterfly/cobbler stretch (Baddha konasana) Opens the groin and hips; stretches the inner thighs Forward folding stretches the back Seated wide angle forward fold (Upavistha konasana) Stretches the hamstrings and calves; the forward fold straightens and lengthens the spine Cow-face fold (Gomukhasana) effective for stretching the pirifomis, a small muscle deep in your glutes. Benefits your glutes and hipsASANAS 4/30/2012 www.srimadhwayoga.com 5
    •  Standing wide-legged forward fold (Prasarita padottanasana): Benefits -Opens the hips and stretches the hamstrings Seated forward fold (Paschimottanasana)Benefits Stretches the spine and the hamstrings Hero pose/Thunderbolt pose (Virasana/Vajrasana)Benefits Stretches the quadriceps and ankles. Legs up the wall (Viparita Karani): Benefits: Stretches the hamstrings gently, allows blood that has accumulated in the feet and legs to re-circulate in the body. Offers a gentle release for the low back.ASANAS 4/30/2012 www.srimadhwayoga.com 6