Sore muscles are an unfortunate and painful reality for all long-distance runner. But by giving your muscles the love and care they need with yoga, you can improve your situation.
- Doing yoga before you head for a run can help stretch the muscles.
- It can also reduce recovery time post your workout.
- Adhomukha svanasana, anjaneyasana, and ustarasana are excellent asanas for runners.
Whether you’re a competitive cross country runner and marathoner or someone who enjoys starting their day with a long run around the park, you know how important it is to stretch. But with these yoga asanas, give your muscles the stretch they need and also enjoy the benefit of quicker recovery time and fewer aches and pains after the run.
Adho Mukha Svanasana (Downward Dog)
- Start on all fours.
- Inhaling, lift your knees off the ground and slowly straighten your legs till your body resembles an upside down triangle with your hips pointing towards the ceiling.
- Press your heels into the ground and hold for 30-90 seconds.
Anjaneyasana (Crescent Pose)
- Straight from the downward dog transition into this asana.
- Holding the downward dog, bend your right knee and place your right foot beside your right hand.
- Lower your left knee till your leg is resting on the ground.
- Lifting your torso, take your palms off the ground and extend them above your head keeping your biceps against your ears.
- Hold the pose for 20-60 seconds.
Ustrasana (Camel Pose)
- Start by sitting on your knees.
- Lift your hips up so that they’re perpendicular to the ground.
- Bending backwards at the shoulders, grip your ankles with your hands.
- Hold for 30-90 seconds.
For more such lifestyle and yoga tips, visit the Jiva Ayurveda website. And if you’re experiencing muscle pain or any recurring discomfort, you should consult a Jiva doctor. Dial 0129-4040404 from your mobile phone or click on ‘Speak to a Doctor’ under the CONNECT tab in the Jiva Health App.