1. YOGA FOR RUNNERS
BY YOGA KAUSTUBHA
V. SATYANARYAN
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2.  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
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3.  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. Yoga's
internal focus centers your attention on your own body's
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 pranayama
BODY WISDOM
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4.  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 out
PAIN PREVENTION
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5.  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 hips
ASANAS
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6.  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
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