3/18/2023 0 Comments Hard core yoga eugene![]() The side-angle pose represents a great example of a pose that promotes both flexibility–of the trunk, pelvis, and arms–as well as strength, as the hips and shoulders must work hard to hold this position. There are several poses that emphasize trunk and pelvic mobility, which is crucial for running efficiency, but frequently stiffened with long runs or heavy mileage: It may be repeated upwards of 30 times in an hour-long practice, providing ample opportunity to stretch both the spine and leg muscles and nerves.įrom there, there are several other helpful poses, emphasizing running-specific hip action: The vinyasa sequence is the core of a vinyasa-type practice. This position emphasizes straight (as possible) legs on a neutral (as possible) trunk: This creates a traction effect, which opens space between vertebrae, creating a maximal, balanced back stretch.Īfter holding the upward dog for a breath, the vinyasa finishes by transitioning into downward-facing dog. A well executed upward dog should include traction: the toes are anchored down, while the arms pull the body forward and away from the feet as you arch upward. This is a critical motion in a runner yogi’s practice. This is called chaturanga:įrom there, yogis transition into a spinal-extended position called upward-facing dog: Next you lower down, briefly hovering over the floor. This is a yoga sequence which involves finding your way into a a yoga plank–or a straight-arm, push-up position: The cornerstone of this type of practice is the vinyasa flow. Runners new or experienced with yoga would benefit from a balanced, middle-of-the-road vinyasa flow practice, which involves a moderate-paced sequence of yoga poses, interconnected through arms, legs, trunk and breath. There are many types of yoga practices, ranging from slow movements emphasizing prolonged holds in deep positions, to fast-paced, energetic, strength- and fitness-based practices. So, besides simply stretching, a yoga practice works on the same patterns and principles of efficient running. Emphasizing spinal neutral, hip mobility, and pelvic stability, yoga poses and sequences closely mimic the natural, efficient running stride pattern. Optimal breathing has numerous benefits: increased oxygen update, improved pain and discomfort tolerance, relaxation, and stress reduction. For a full practice, yogis breathe deeply through the nose, expanding the entire ribcage and abdomen, sequencing breathing through shifting poses. Breath control, or pranayama, involves disciplined breathing through the nose, only. A fundamental concept of yoga is breathing. On top of spinal motion, yoga creates nerve mobility by adding arm and leg motions, often in functional positions emphasizing spinal neutral, just like running. Yoga emphasizes spinal mobility through whole-body motions, alternating between flexion, extension, side-bending, and rotation. More than stretching, or even core stability, a quality yoga practice provides four vital components of efficient running: Although it can intimidate some, yoga is gaining traction in the running community for its ability to improve mobility. Yoga is an ancient physical and mental practice that remains popular today for its balance of strength, range of motion, and relaxation. In the second part of the performance-fexibility series ( introductory article, second article about foam rolling), we talk yoga: its many benefits, common running-specific poses and sequences, and how it fits into an ultrarunner’s training routine.
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