Sport specific yoga poses are a creative way to make the most of
your yoga time. Hold poses when either taking
a break during an interval run or after speed and endurance work which help
rest, stretch and strengthen the feet, legs, hips and back. Malasana
(squat pose), it's great for stretching the calves (gastrocnemius and soleus) and strengthening
the tibialis; therefore, preventing shin splints. Standing pigeon
stretches the hips and glutes while strengthening the quads and
increasing proprioception, awareness of the body in space, helping to protect the knees.
Dancer pose (Natarajasana) does the same while stretching the quads
and hip flexors (runners lunge also stretches the ilio psoas);
especially needed after running up hills, or mountains as the case
may be.
Standing twists are a great way to release and relax the torso
helping prevent side aches. Standing hand to foot (Utthita Jathra Padanghustasana)
or the less intense forward hinge (Uttanasana) stretches the hamstrings group. These are a handful of great running poses to help the body feel prime.
Choose a few or do them all adding in your favorites. Of course
downward facing dog (adho-mukha-svanasana) stretches the entire back
of the legs. So lift those tailbones high and sink heels down while
lifting toes to strengthen the tibialis (shins). If down
dog is easy for you try dolphin by coming down onto elbows – kudos
for heels to the ground in this pose!
For more sport specific poses to do with cycling and swimming
check out Yoga Journals article, Triple Play,
in the August 2014 issue. Oh, and don't skip legs up pose
(supta-dandasana). Simply lay on your back and lengthen your legs up
holding your legs or feet; using a strap can help. The reverse flow
of blood is an excellent way for the feet and legs to feel well
rested after activities. Move into shoulder stand for even greater benefits, also
helping the hips. My own, personal favorite is Pinca-Hamsasana (Swan
Feather Pose), helps my back feel great. Begin in crocodile
(nakrasana) - down phase of a triceps push-up, then place the torso on/near the upper-arms and lengthen legs
up. Balancing prone butterfly, what I like to call
hovering helicopter, is a great transition for feeling balance before lifting the legs.
Saturday, June 21, 2014
Sport Specific Poses (Asana) for Before, During and After Running
Wednesday, June 11, 2014
A Handful of Poses To Awaken and/or Rest and Sleep
These poses can be done laying on
your back, supine or laying on your front, prone while in bed. Be
inclusive, intrinsic, intuitive & conscious while feeling,
breathing and listening; you may fade in & out of this wise
presence. However, the more you practice the more awake & aware
you will become.
1.) Supine/Prone Tree (Vrksasana) -
lay long with one foot placed in towards the thigh, up near the
groin, switch sides, lay in pose for a similar amount of time.
2.) Supine/Prone Butterfly (Baddha
Konasana) - rub feet together with knees splayed apart,
opening/stretching the adductor muscles (inner thighs including
groin) – prepares the body to awaken.
3.) Supine/Prone Twist (Jathra
Padangusthasana) - bring knees towards the chest then place knees to
one side, rest, then move to the other side – beneficial for the
internal organs, especially after a 12 hour fast when the stomach and
intestines are relaxed. According to the article Fasting the
Right Way, in the magazine
Energy Times (Enhancing Your Vitality Through Nutrition
Health & Harmony; June
2014), Campanile, MD, recommends a daily mini-fast of 12 hours to
help with fat burning and increase metabolism, among other benefits.
4.) Feet to Hands or Child (Apanasana
or Balasana) - bring knees towards chest and hold the soles of the
feet or lay prone & bring knees underneath, place tailbone
towards heels & rest head.
5.) Upright Legs or Sit Through to
Upright Sitting (Supta Dandasana or Dandasana) - lengthen legs up &
hold legs, feet or toes, rub up & down legs while stretching them
towards the sky or bring legs through, to the front of the body, from
Child to sit upright, tailbone through to the top of the head
aligning while lengthening legs long. Both poses can stretch the
hamstrings group of muscles and back.
Rise and shine with these beneficial
poses to start your day the happy, healthy, wealthy and wise way! Use reverse order to fall asleep, dreaming sweet!
Tuesday, June 3, 2014
Handstand (Adhomukhavrksasana)
I used to work for the Forest Service caring for wild-lands. The
job entailed thinning trees in fire danger areas. This helps protect
old-growth trees from ladder fuels which could start crown (canopy)
fires. So, while felling trees we want the most oxidative to remain
standing. I write this information because Handstand
(Adho-mukha-vrksasana) is Downward-facing-tree-pose and while it is
important to focus our breath, core strength is also integral to
remain standing.
Yoga Journal magazine's July issue contains the article Defy Gravity. It states, “To ensure you have enough strength to work toward Handstand, first be sure you can hold Chaturanga-dandasana (Four-limbed-staff-pose) or Adho-mukha-svanasana (Downward-facing-dog-pose) for about 5 minutes.” Therefore, practice core strength, like flowing from Plank or Hover (Chaturanga-dandasana) → Side-plank (Vasisthasana)→ Reverse-plank (Purvottanasana) → Side-plank. Then, add variations like lifted leg and quad stretch, for the fun of it. Even try Explorer (Virabhadrasana) → side-plank → Crescent-lunge or Low-lunge (Unjanyasana). All excellent strength building poses.
Yoga Journal magazine's July issue contains the article Defy Gravity. It states, “To ensure you have enough strength to work toward Handstand, first be sure you can hold Chaturanga-dandasana (Four-limbed-staff-pose) or Adho-mukha-svanasana (Downward-facing-dog-pose) for about 5 minutes.” Therefore, practice core strength, like flowing from Plank or Hover (Chaturanga-dandasana) → Side-plank (Vasisthasana)→ Reverse-plank (Purvottanasana) → Side-plank. Then, add variations like lifted leg and quad stretch, for the fun of it. Even try Explorer (Virabhadrasana) → side-plank → Crescent-lunge or Low-lunge (Unjanyasana). All excellent strength building poses.
When ready incorporate handstands into
a session with handstand kick-ups. I like to practice during
Salutations with variations or any fun flow. From
Downward-facing-dog scissor kick by bringing the leg, that would
normally lunge forward (let's say the right), half-way up the mat and
kicking the other leg (the left) overhead followed by the right leg
and while the legs are overhead bringing the left leg down followed
by the right. Continue, and on the next round with the left leg
moving forward and kicking up the right leg etc. Now, if you haven't
already started, your doing Adho-mukha-vrksasana!
Subscribe to:
Posts (Atom)