Owner's Manual: Apres-Track Yoga
Prevent a Breakdown
By Sarah Scholl
As featured in the November 2006 issue of Running Times Magazine
Whether_ you’re training for a 5K or a marathon, there’s no question that a bit of track work will help elevate you to the next level of competitive running. Track training, however, can put a lot of stress on your body, causing it to break down if you do not focus on maintaining flexibility.
The cumulative stress of training on the track with a tight body can cause your tendons to shorten and your hips to become misaligned. Over time, the wear and tear of this repetitive "left-lean" track running can lead to injuries caused by muscular imbalances. Fortunately, the frequent practice of certain yoga poses can help to "unwind" twisted bodies, allowing runners to get back on track.
Regular practice of yoga promotes muscular symmetry and flexibility, two key components of a healthy running body. While you may not have the time or money to immerse yourself into a full-blown yoga program, you can incorporate these four easy moves into your post-track workout routine and can teach your body to realign itself. These four postures are renamed and revamped to fit a runner’s mentality; they are easy and effective. It only takes four minutes and with proper alignment, you will be able to run faster, safer, and better.
Weekend warrior, also known as Warrior I, strengthens the legs, stretches the groins, hamstrings, hips, and opens the chest and shoulders.
How to do it:
Begin standing straight. Step your right foot forward and slice the left foot into the ground with the toes turned out about 45 degrees from the heel. Bend the right knee directly over the right ankle, so that a right angle is formed by the calf and thigh. Draw the right hip back and the left hip forward, so that the hips are squared to the front. Ground down the outer edge of the left foot while lifting the inner arch of that foot. Really engage the quadriceps.
Bring the arms out to the side and up. Bring the palms to touch and the gaze up towards the thumbs, taking a slight backbend. Slide the shoulder blades down the back. Repeat on the left side.
Pose 2: Squatting behind a tree, also known as twisting chair pose, realigns your hips, stretches your upper back, cleanses the internal organs.
How to do it:
Begin standing straight, with your feet together. Bend the knees like you would to sit in a chair. Sit until your thighs are almost parallel to the floor. Keep the butt low, and bring the weight into your heels. Bring the hands into a prayer position at the heart. Twist to the right side, bringing the left elbow outside the right knee. Stay low in the pose and keep the knees pressing together. Come back to center and then do the left side.
Pose 3: The IT bend, also known as revolved triangle, strengthens the legs, stretches the groins, hamstrings, hips, opens the chest and shoulders, and cleanses the internal organs.
How to do it:
From Warrior I straighten your front leg (the right leg in this case). Bring the left hand to the outside of the right foot at you twist to the right. Bring the right arm up to the ceiling and the gaze up to the right fingertips. Try to keep the hips level and parallel to the floor. Repeat on the left side
Pose 4: The finish line, also known as standing forward bend, stretches the legs and spine, rests the heart and neck, and relaxes the mind and body.
How to do it:
Begin standing straight. Turn your toes slightly inward and your heels slightly outward. Inhale and raise the arms overhead. Exhale, bend at the hips, and bend your knees as much as you need to in order to touch your belly to your thighs. Glue your belly to your thighs and let your head hang heavy. Grab your elbows, or bring the arms forward and down until you touch the floor. Hang in this position for 5 or 10 breaths. To come out of the pose, curl upward as if pulling yourself up one vertebra at a time, stacking one on top of another, and leaving the head hanging down until last.
Also: In addition, you may want to try the downward dog pose.
Downward dog builds strength, flexibility and awareness; stretches the spine and hamstrings, and rests the heart.
How to do it:
Start on your hands and knees. Keep your legs about hip width apart and your arms shoulder width apart. Your middle fingers should be parallel, pointing straight ahead. Roll your elbows so that the eye or inner elbow is facing forward. Inhale and curl your toes under, as if getting ready to stand on your toes. Exhale and straighten your legs; push upward with your arms. The goal is to lengthen the spine while keeping your legs straight and your feet flat on the ground. However, in the beginning it's okay to bend the knees a bit and to keep your heels raised. The important thing is to work on lengthening the spine. Keep your shoulders away from your ears. Weight should be evenly distributed between your hands and feet. Hold the position for a few breaths. Come down on and exhale. Repeat several times, synchronizing with your breath: up on the exhale and down on the inhale.
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