Yoga As Active Recovery

Are you feeling sore and looking for an alternative to the swim, bike, run? 

This light recovery workout will help to target tight and sore muscles, while also enhancing flexibility and providing an opportunity for you to relax your mind. 

By following this guide and utilizing these poses you may feel more connected to your body and stronger with every run. Try them out and let us know how you feel!

SIDE PLANK

Tips: Align your shoulders with your supporting wrist, creating a 90 degree angle. Keep your body in a strong, straight line without sagging in your stomach or hips. Keep your legs strong and core engaged.  #FeelNewton #YogaForRunners

Benefits:

• Strengthen the wrists and elbow joint
• Increase abdominal strength
• Firm and tone the body

FIGURE FOUR POSE: This is a big hip releaser….get ready!

Tips: Sit back into a seated position and cross one ankle above the opposite knee and flex the foot. Focus on a point on the floor to help secure your balance. Keep your weight in the standing heel and your hips level as you slowly hinge further to about 90 degrees at the standing knee.  Shift the torso and chest forward.  The goal is to ease the elbows to rest on the fronts of the shin.  Switch sides and repeat. #YogaForRunners #FeelNewton

Benefits:

• Opens and released hips
• Hamstring stretch (the more you lean forward)

EXTENDED SIDE ANGLE

Tips: Focus on keeping the weight off of your bottom arm and keep your upper body lifted by reaching up with your top arm.  Roll your shoulders back and keep your legs firm and strong.  HOLD IN YOUR STOMACH! #YogaForRunners #FeelNewton

Benefits:

• Strengthens and stretches the legs, knees, and ankles
• Stimulates abdominal organs
• Increases stamina

DOWNWARD FACING DOG

Tips: Relax your head and neck and gaze towards the front of the mat.  Keep your arms shoulder distance apart and your feet hip distance apart. Stretch your heels toward the floor (they don’t need to touch!). Engage your core and breathe normally. #YogaForRunners #FeelNewton

Benefits:

• Calms the brain and helps relieve stress and mild depression
• Stretches the shoulders, hamstrings, calves, arches, and hands
• Strengthens the arms and legs
• Improves digestion

WARRIOR III

Tips: Your arms, torso, and raised leg should be positioned parallel to the floor turning your body into the letter “T.”  Try to make sure the hip [of the raised leg] stays level with the opposite side. Reach in opposite directions with your arms and legs, stretching your body to the max! Remember to keep your gaze soft and keep breathing! #YogaForRunners #FeelNewton

Benefits:

• Strengthens the ankles and legs
• Tones the abdomen
• Improves balance and posture

 

REVOLVED CRESCENT LUNGE 

Tips: Twist the spine to one side, hooking the elbow outside of the knee. Stack the shoulders on top of each other. Use your core to keep your body lifted. #YogaForRunners #FeelNewton

Benefits:

• Lengthens and stretches the spine.
• Creates flexibility in the rib cage.
• Stimulates the internal abdominal organs and kidneys.

Inhale the good energy, and exhale the negative thoughts! One step at a time. Learn more about Newton Running here.