Jogging demands stamina and builds endurance. Runners enjoy greater lung capacity and cardiovascular health, but the incessant pounding on hard surfaces will eventually take its toll on even the fittest jogger. Your calves and hamstrings, although strong, will become shortened over time. So too will your psoas muscles which are responsible for keeping you upright and mobile. They connect your torso to your legs and if not stretched regularly will affect the flexibility and mobility of your hips, pelvis and back. Practicing these yoga movements before or after your run will keep you limber and able to jog with less chance for injury and pain.
Lunge Sequence
Step 1
Reach downward from a standing position with your knees bent and place your hands on the floor on either side of your feet where they will remain during this whole flowing yoga pose.
Step 2
Straighten your right leg behind you and place your right foot on the floor with your toes curled under. Take five breaths and then lower your right knee to the floor.
Step 3
After five breaths straighten both of your legs as you lift your hips towards the ceiling. Breathe deeply five times and then return your right foot to the initial standing position and then repeat the whole lunge sequence on your left side.
Double Pigeon Pose
Step 1
Come to a seated position on the floor with your legs outstretched in front of you. Straighten your back and relax your shoulders.
Step 2
Bend your left knee and lay the outside of your left leg on the floor and slide your left foot towards you until it is lying alongside your right knee. Lift your right leg off the floor.
Step 3
Bend your right knee and lay the outside of your right leg atop your left leg, with your right foot on top of your left knee. Take five breaths in Double Pigeon pose and then repeat on the other side.
Happy Baby Pose
Step 1
Lie on the floor on your back. Raise both of your legs towards the ceiling and press your lower back into the floor.
Step 2
Bend your knees and grasp the outside of each foot with your hands. Pull down gently on your feet with your hands until your knees are close to your armpits and your lower legs are perpendicular to the floor.
Step 3
Relax your tailbone into the floor and widely splay your knees. Remain in this pose for up to one minute.
Wide Angle Seated Forward Bend
Step 1
Sit on the floor and spread your legs as wide as you can without feeling pain along your inner knee. Flex your feet throughout this pose.
Step 2
Bending at your waist, reach forward with your arms between your legs and rest your hands on the floor. Walk your hands along the floor to your left and grasp the toes of your left foot or left ankle. Continue this maneuver, moving between your right and left sides for up to five minutes.
Step 3
Take five breaths and then walk your hands back to the middle. After five breaths, walk your hands to the right and hold the toes of your right foot or right ankle.
Tips and Warnings
- Consider joining a yoga class which have specialty workshops for athletes and fitness enthusiasts. The instructor will guide you through the most applicable stretches and poses for jogging and explain how they protect your body from injury and strain.
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