You’ve just finished a long run, and you’re feeling a little stiff in your muscles. So there is post run yoga to make you feel relaxed after long run. To begin, remove your shoes. Allowing your toes to spread out helps the peroneal tendons on the outside of your leg. Grab a yoga mat and give try to the yoga for runners!
Yoga to relax after a run
Squats for your feet are an essential part of your workout. Tuck your toes under and sit back on your heels as you squat on the ground keeping your legs and feet together or slightly apart.
Try tying all of your toes into your socks using only your hands as a spacer. Your body weight may be too much to bear at first, and you may need to support it with your hands. It will take a few days of practice to get used to the weight, but your feet will soon adapt. Remain for five complete exhalations
Place a yoga block between your shins (at its maximum setting) for a milder variation. As you slump down on the ground, bring your feet and shins toward the block.
Dynamic chair poses on a roll for your calves.
Place the balls of your feet on a rolled-up sticky pad while standing erect (feet parallel to each other, heels on the floor). The exhalation is when to sink into a deep utkatasana (chair pose). As you take a breath in, push yourself back up to where you were before. Repeat five or six times, and then hold the final one for three breaths.
Consider these three possibilities when it comes to strengthening and extending the muscles in the back of your legs:
Variation of the lunge and the pyramid on the roll
To maintain balance, step back with your left foot, keep your right foot on the rolled-up mat, and keep your hips roughly hip-width apart. Keeps your lower back softly curving in by maintaining your pelvis’s tiny anterior (forward) tilt? Stay for three deep breaths to allow your hamstrings to unwind.
When your hands are on your hips, straighten your right leg and bend forward from your hips. The hamstring stretch can be encouraged by only folding halfway or less and keeping your spine long while leading with your heart. Lift with a long spine and repeat on the other side for three breaths.
Seated figure 4-stretch for your hips
Hands behind your hips, fingers pointing back away from you. Kneel with feet flat on the floor. After crossing one ankle over the other, keep your spine long as you bend forward for a five-breath stretch of the outer hips. Next, switch sides and do it again. Crossing one ankle over the other thigh while leaning forward is also an option
Conscious deep breathing in savasana is a great way to increase your energy.
Savasana, a relaxation pose at the end of your post-run stretching session, will help you recharge your batteries and give you the courage and stamina to tackle a particularly daunting hill on your next run. It’s possible to start with a three-second count and gradually lengthen your inhale and exhale as you become more comfortable. Relax here for up to five minutes, slowly letting go of the breath count.
Yoga stretch is necessary after a run
The race is over! It’s time to take a quick shower and get ready for bed. “Slow down, speed demon!” Taking the run was challenging for your body You can give it a proper cool down with some simple yoga positions.
As a runner, yoga is your best ally. Additionally, stretching can alleviate discomfort and aid in recovery from strenuous exercise. It’s a win-win situation!
The calves, hips, hamstrings, and upper back—all of which put in a lot of work due to running—benefit from these four short post-run yoga positions. You should hold each stance for three to five breaths. Allow yourself to keep it for as long as you need if it feels beautiful to you.
You may want to take a break after your workout but think about it differently. Maintain this stance for three to five minutes so that your blood may flow backflows to the heart instead of collecting in the lower extremities.