Before I get into the nitty-gritty of this post, I want to do a shout out to my mom. Today is her birthday! She’s pretty awesome, and is a yoga teacher, too! I’ll be heading home in two weeks to celebrate with her.
Reclined Pigeon Pose
Start on your back with the knees up and the cross the right ankle on to the left knee. Go ahead and lift that left foot off the ground and hug around the left thigh. Keep both feet flexed to protect your knees and ankles. This is a great stretch for the outer hip, glutes, hip flexor… pretty much everything in the hip region. If it hurts your knee, back out a little. Switch sides when you’re done.
If you want to go deeper, come down on to your hands and knees or downward facing dog. Draw the right shin forward and place it on to the ground. Eventually (with lots and lots of yoga), your right shin will be parallel with the front of your yoga mat. Draw your left leg back a little until the entire left leg is on the ground. Make sure the ankle comes out straight from your leg. Now, bring your attention to your hips. Draw your right hip back and left hip forward and make sure that you are not flopped off to one side. Come down to your forearms or lengthen the arms long. Be sure to do both sides.
Come on to your hands and knees. Step your right foot forward between your hands and bring your left knee back maybe two inches. Make sure that your front ankle is not behind your front knee, so that your knee is stacked over the ankle joint. Now, you can lean a little dropping your pelvis towards the front heel (it wont go far, I promise), or lift up and out from your hip bones so that your hips are drawing away from the front leg (this is the more proper way to do the poster). Hang here for a few breaths with your hands on the ground or on blocks. Low lunge will really open the front part of your hips, quads, and the outer hips. It should feel really good, so if it doesn’t, back out a little.
If you want to go deeper, tuck the back toes under and lift the back knee up. Feel as if the power from your back leg is coming from your hamstring muscle lifting towards the ceiling.
This posture is a simple stretch and is super great to do right after a run. Come back into low lunge (posture before this one). Come back half way until the front leg is straight and your hips are stacked above your back knee. Flex the front foot. Place your hands onto books, blocks, or the floor and begin to draw your chest forward. Try to keep your back long, so I want you to feel like you are drawing your chest towards the toes… not your head. Breath!
Alright, now that your hips are warmed up, come on to the back with the knees up and your hands by your sides with the palms down. Make sure that the feet are hip width apart. Just start by pressing your feet down into the mat as if you were standing up. The power from this posture comes from your feet! Press your hands down into the mat and draw your lower back to the floor and your belly button towards your spine. Now lift the hips up. If you want to go a little deeper, from here try to draw the shoulder blades towards each other and roll the arms under your shoulders. Press into your feet a little more and lift those hips up! Notice how much strength you have in your outer hips and glutes!
Half the Lord’s Fishes Pose (weird name, huh?)
Come to your seating bones and extend the legs out in front of you. Take your right leg over the left leg so that your knee is bent and the palm of your foot is down. Keep your left foot flexed and take your right hand behind you right up against the spine. You want your spine to be very long. If you want to go deeper, once you have the right leg over the left, bend your left knee and draw it in so your left foot is towards your right glute. Take your right hand behind you up against the spine and either hug your right knee, or bring your left elbow to the outside of the right leg. Don’t forget to breath and do both sides.
Hope you enjoyed this short little (written) yoga practice. Gaining range of motion while working on your training will only help keep you from getting injured AND it’ll make you feel good. Namaste!
What is your favorite yoga pose or stretch for runners? Feel free to give a shout out to my mom for her birthday!