Yoga for runners.

BETTY WEINKLE

Hatha yoga is the physical practice of yoga using slow and controlled stretching. With regular practice, a 15-minute session of yoga postures can teach you body alignment and good form that are essential to good running economy. Yoga promotes muscular symmetry and flexibility. Mind and body work together with the end result that you can move more freely with more awareness of running mechanics and posture.

Muscle imbalances can contribute to the development of injuries. But working opposing muscles, such as hamstrings and quadriceps, yoga teaches physical balance and develops better muscular symmetry.

As you practice alignment and extension, you become more aware of your body. The precision necessary for each pose allows the practitioner to look within and feel the physical and emotional response. Most injuries come on gradually. This increased body sense allows you to spot and correct trouble before a repetitive stress injury develops.

Here are some excellent postures to use for warm-up and cool down. Move slowly and mindfully, remember to breathe comfortably and release all tension; check in with your shoulders, neck, mouth and eyes. Hold each pose for at least 15 to 30 seconds. Do not overextend any position. Yoga postures should not cause any pain, only a comfortable stretch that will increase with practice. You should use particular care to avoid straining the lower back or knees by keeping legs and pelvis strong in standing postures.

MOUNTAIN POSE

Stand with legs straight, feet parallel and big toes touching. The body extends upward, stretching from the anchored feet to the ankles and Achilles, calves and shins, knees and thighs firm, ribs extending away from hips, and shoulders broadening with the arms hanging lightly from the shoulder girdle. Lift the chin and relax the face. Breathe easily and keep the mind steady and attentive.

TRIANGLE POSE

Stand with feet apart about three feet. Turn right foot out 90[degrees] and left foot in 30[degrees], with right heel in line with arch of left foot. Exhale and with firm thighs and straight legs, bend from the hips and move your torso toward your right leg. Right hand comes to right shin, ankle or floor by outer heel depending on your flexibility. Stretch left arm up and equally stretch top and bottom ribs. Move shoulder blades away from neck Gaze up at left hand or straight ahead. Hold for 20 seconds and come up slowly. It is very important to keep quadriceps strong and lifted so that there is no excessive pressure in the knees. Turn to center and repeat for the opposite side.

STANDING FORWARD BEND

Feet hip width apart, arms extended over head, thighs firm; exhale and bend forward taking arms and trunk down. Keep legs strong lifting through the hamstrings and glutes (buttocks). Relax the head, neck, and abdomen. Hands may be on legs, ankles, feet or floor. Time in pose may be increased up to one minute, but wait for at least an hour after a very long run to do this pose. To come up, first lift head and then body as a unit.

DOWNWARD FACING DOG.

From kneeling position with hands under shoulders and knees hip-width apart, turn your toes under and lift hips and sitting bones up. Straighten legs and arms, move chest toward thighs and relax the head and the neck. Keep legs strong-lift through quadriceps, hamstrings, and glutes. Lower heels toward floor. To release, come back to kneeling.

LEG CRADLE

Sit up straight with legs extended in front. Bend right knee and bring that foot into the crook of the right arm. Left leg remains straight and strong. Arms hug outside of right leg and draw it toward the chest. Hold and then switch legs. For more stretch, lie flat on your back and do the same position with your legs.

HERO POSE

Sit upright on the heels with knees close together. Roil thighs outward and lean slightly forward; use your thumbs to roll the flesh of your calves out as well. Now separate your feet enough to lower buttocks to floor. Chest is high and spine is long. Arms turn out away from body. Center the trunk so that each side stretches evenly. To release, lean back on fingertips and stretch one leg out at a time.

LYING DOWN BACK RELEASE

Lie back in mountain pose and bend right knee in toward chest, either grabbing your big toe with your right hand or placing a strap around the ball of that foot. Exhale and lengthen through both heels as you extend just your right leg and arm. Keep shoulders down and head straight. Hold pose and then repeat with other leg. Then bring right leg up again, and, keeping the left side firmly on the floor, revolve the right thigh out and take the leg down to the right, still using hand or strap. Exhale, bring leg back up, lower to mountain pose and repeat on left side.

BOUND ANGLE POSE

Sit up straight and slowly bend knees, bringing soles of feet together and in toward the groin. Thighs roll open, knees work apart, and lower spine moves in and extends upward. Your legs will drop more as groin area stretches and releases.

FLOOR TWISTS

Lie on back in mountain pose and extend arms straight out from shoulders. Bend legs and bring knees in together toward chest. Exhale and extend through heels as you consciously take your knees down to the right side, anchoring your left shoulder down as much as possible. Hold and then slowly bring toward center again, knees toward chest, then slowly drop knees to the left. Repeat each side two or three times

SEATED BACK EXTENSION

Sit straight and upright, stretching ribs away from hips and dropping shoulders. With feet together, exhale; extend arms toward feet and bend from hips, extending your torso over your legs. When coming up lift arms and torso as one unit.

RELATED ARTICLE: Yoga is not the only way for runners to stretch, but it is effective and has many benefits. The best way to learn good yoga technique is to find a class with a great instructor. Look for someone who is paying attention to alignment in each individual student and who demonstrates expert knowledge of biomechanics, muscles, and the skeletal system.

Betty Weinkle is a long distance runner and knows that yoga brings her a more balanced harmony of mind and body, bringing strength, flexibility and awareness. She is trained and certified by the American College of Sports Medicine as a Health and Fitness Instructor and completed her yoga teacher training at the Yoga Institute of Miami. She is a member of the Board of Directors for The American Running Association. For more information you may contact her at [e-mail]. Illustrations provided by Yoga Institute of Miami, 9350 S. Dadeland Blvd., Suite 207, Miami, FL 33156