Runners work their bodies hard. They pound the pavement, or trails, with repetitive movements that engage and strengthen the leg muscles, core and lower back. But when muscles are engaged repeatedly, they can shorten, which creates tightness and limits mobility. Yoga is a great exercise to counter the effects of running on the body, but especially yin yoga.
Many people are familiar with yoga classes that flow, in which each pose is held for a few breaths before moving on to the next pose. But yin takes a different approach.
In yin yoga, poses are held for three to five minutes so that the muscles relax, allowing practitioners to work into the connective tissue. Connective tissues include the fascia, which surround our muscles; tendons, which connect muscles to bones; and ligaments, which connect bones to bones. By putting gentle stress on the connective tissue, we allow it to slowly relax, increasing flexibility and restoring some range of motion if it has been compromised.
For the following poses, gather a few blankets and pillows, and find a quiet place to practice on the floor.
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While holding each pose, focus on your breath. Set a timer next to you to vibrate or chime once the time is up. Hold each pose for three minutes to start, gradually increasing to five minutes over time. It is important that when you're moving into a stretch, you remain mindful of your body and pause once you begin to feel discomfort. Hold there, and you might relax and be able to move deeper into the pose, but back off if the discomfort is too much. Pain is always a signal to back off. Try to keep the focus on your breath, inhaling and exhaling through the nose, while holding each pose.
Butterfly
Bend both knees and bring the soles of your feet together about a foot or two in front of you. Relax your knees down toward the floor and sit on the edge of a blanket if that helps you lengthen your spine. Hold here, or begin to fold forward over your legs.
Targets: groin, hips, lower back.
Half butterfly
Keep one knee bent and extend the other leg out in front of you. The sole of the foot of the bent leg should come into contact with the inside of the outstretched leg. Lengthen your spine and stay upright or begin to fold forward, stopping when you feel your spine begin to round. After three minutes, switch legs.
Targets: hamstrings, lower back.
Swan
From all fours, draw the right knee behind the right wrist, extending the left leg out long behind you. If your right hip is far off the ground, place a blanket or two under it to level your hips. Fingertips can come to the floor in front of you, relax your shoulder blades and lengthen your spine. You can stay upright or come forward, using your hands as a pillow for your forehead. Switch legs after three minutes. Swan is a deep hip opener, so discomfort is common in this pose.
Targets: hips.
Dragonfly
Sitting on the edge of a blanket, extend both legs out to the sides in a "V" shape. Lengthen the spine and fold forward between the legs. You can use stacked pillows to support your belly, chest and head as needed.
Targets: hamstrings, groin, lower back.
Sphinx
Lying on your belly, bring your elbows under your shoulders, forearms on the ground, palms face down. Draw your shoulder blades together while thinking of lengthening your lower back instead of crunching it. Gaze a foot or two in front of you.
Targets: lower back, chest.
Reclining twists
Lying on your back, bend your knees and bring them into your chest. Your arms should be outstretched to the sides, shoulders connected to the floor, as your legs fall over to one side. Gaze in the opposite direction of your legs. Rest for three minutes before bringing your legs to the opposite side.
Targets: chest, upper back.
