Here to Help Thursdays – Post Run Yoga

Sessions for all senior club members irrespective of current run groups.

Post run Yoga added a finishing touch to the session on Thursday 21st July 2022.

The No Excuses Post-Run Sequence

In previous weeks there had been talk about recovery runs and stretching. Adapting a suggestion in Owen Anderson’s book ‘Running Science’, Dom led the group through a post run yoga routine to restore a little Ying to the Yang of running.

Equal Standing, arms overhead:

  • hold for 5 breaths
  • feet hip-distance apart
  • stretches the back muscles
  • lengthens the spine
  • stretches the shoulders
  • strengthens the upper back

Standing Side Bend:

  • bend to the right, hold for 5 breaths
  • repeat on the other side
  • stretches the obliques
  • stretches the side of the torso and spine

Half downward dog:

  • hold for 5 to 10 breaths
  • repeat 2 to 3 times
  • stretches the spinal muscles
  • rejuvenates the spinal discs
  • stretches the shoulders and chest
  • stretches the hamstrings and calves
  • strengthens the arms and the legs

Knee to ankle balance:

  • hold for 5 breaths on each side
  • stretches the external rotators
  • strengthens the glutes
  • improves balance and concentration

Squat:

  • hold for 5 to 10 breaths
  • stretches and decompresses the lower back
  • open hips
  • strengthens the shins and ankles
  • stretches the Achilles tendon

Full details can be found in Christene Felstead’s book ’Yoga for Runners’.