Yoga As Active Recoverybehind the scenes charities education fitness just for fun newton running athletes training tips
1 October 2020
Are you feeling sore and looking for an alternative to the swim, bike, run?
This light recovery workout will help to target tight and sore muscles, while also enhancing flexibility and providing an opportunity for you to relax your mind.
By following this guide and utilizing these poses you may feel more connected to your body and stronger with every run. Try them out and let us know how you feel!
Tips: Align your shoulders with your supporting wrist, creating a 90 degree angle. Keep your body in a strong, straight line without sagging in your stomach or hips. Keep your legs strong and core engaged. #FeelNewton #YogaForRunners
- Strengthen the wrists and elbow joint
- Increase abdominal strength
- Firm and tone the body
FIGURE FOUR POSE: This is a big hip releaser….get ready!
Tips: Sit back into a seated position and cross one ankle above the opposite knee and flex the foot. Focus on a point on the floor to help secure your balance. Keep your weight in the standing heel and your hips level as you slowly hinge further to about 90 degrees at the standing knee. Shift the torso and chest forward. The goal is to ease the elbows to rest on the fronts of the shin. Switch sides and repeat. #YogaForRunners #FeelNewton
- Opens and released hips
- Hamstring stretch (the more you lean forward)
EXTENDED SIDE ANGLE
Tips: Focus on keeping the weight off of your bottom arm and keep your upper body lifted by reaching up with your top arm. Roll your shoulders back and keep your legs firm and strong. HOLD IN YOUR STOMACH! #YogaForRunners #FeelNewton
- Strengthens and stretches the legs, knees, and ankles
- Stimulates abdominal organs
- Increases stamina
DOWNWARD FACING DOG
Tips: Relax your head and neck and gaze towards the front of the mat. Keep your arms shoulder distance apart and your feet hip distance apart. Stretch your heels toward the floor (they don’t need to touch!). Engage your core and breathe normally. #YogaForRunners #FeelNewton
- Calms the brain and helps relieve stress and mild depression
- Stretches the shoulders, hamstrings, calves, arches, and hands
- Strengthens the arms and legs
- Improves digestion
Tips: Your arms, torso, and raised leg should be positioned parallel to the floor turning your body into the letter “T.” Try to make sure the hip [of the raised leg] stays level with the opposite side. Reach in opposite directions with your arms and legs, stretching your body to the max! Remember to keep your gaze soft and keep breathing! #YogaForRunners #FeelNewton
- Strengthens the ankles and legs
- Tones the abdomen
- Improves balance and posture
REVOLVED CRESCENT LUNGE
Tips: Twist the spine to one side, hooking the elbow outside of the knee. Stack the shoulders on top of each other. Use your core to keep your body lifted. #YogaForRunners #FeelNewton
- Lengthens and stretches the spine.
- Creates flexibility in the rib cage.
- Stimulates the internal abdominal organs and kidneys.
Inhale the good energy, and exhale the negative thoughts! One step at a time. Learn more about Newton Running here.