Minute Yoga for Runners

Yoga increases flexibility, strengthens muscles, aligns posture, increases serotonin, and improves balance. It also helps with concentration. I believe we can squeeze in five minutes of Yoga into our daily schedule.

Yoga can help runners and other athletes improve their flexibility and strengthen their leg muscles. Yoga can also increase endurance by improving your breathing.

Inhale and exhale through your nose. Exhale through the nose and inhale slightly deeper than usual. In this yoga sequence for runners, hold each pose for five full breaths.

Downward Facing Dog – Adho Muka Svanasana

Come into Downward Facing Dog after your run. Press your fingertips and spread your fingers. Try to keep your shoulders far away from your ears while activating your arms. Your neck should be aligned with your spine, and you should look back at your feet.

Draw your shoulder blades downward so that you can feel their space. Send your tailbone back and up. You can start by bending your knees slightly, then lengthening out the backs and pedaling out the work feet.

You may not be able to reach the floor with your heels but do not worry. Be patient. When you are ready to leave the pose, bring your knees down to the ground.

Upward Facing Dog – Urdhva Muka Svanasana

Lie down on your back, facing the floor. Place your hands along your lower ribs. Bend your elbows. The wrists should be aligned underneath your elbows. Legs should be straightened out in a line, with the tops on the feet parallel to the floor.

Pull your chest upwards and towards the ceiling by inhaling and pressing your hands. You can lift your front thighs, knees, and hips off the floor. If it is comfortable for your neck, you can tilt the head back. Enjoy the stretch in the front of your torso and the opening of your hip flexors.

Open your chest to expand your breath. Keep your elbows bent on the exhale and stay for five breaths.

Boung Angle Pose – Baddha Konasana

Sit with your spine straight and your legs straight out in front of you (on a blanket folded if you have tight hips). Bring your feet together and bend your knees.

Press the soles of the feet together. Bring your heels as close as possible to your pelvis. Place your hands at your ankles or your feet. Exhale, and then fold your legs forward.

Every time you exhale, try to come deeper. Also, hinge your feet forward. Feel the hips opening and inner thighs. Inhale, roll up your legs, and massage your feet with your hands.