Yoga for Runners

265 Pages·2013·6.482 MB·English

by  Felstead, Christine

Yoga
for
Runners
Christine Felstead
HUMAN KINETICS
Library of Congress Cataloging-in-Publication Data
Felstead, Christine.
Yoga for runners / Christine Felstead.
pages cm
1. Running--Training. 2. Yoga. I. Title.
GV1061.5.F46 2013
181'.45--dc23
2013012604
ISBN-10: 1-4504-3417-7 (print)
ISBN-13: 978-1-4504-3417-1 (print)
Copyright © 2014 by Christine Felstead
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any
electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying,
and recording, and in any information storage and retrieval system, is forbidden without the written permission
of the publisher.
This publication is written and published to provide accurate and authoritative information relevant to the subject
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rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If
medical or other expert assistance is required, the services of a competent professional person should be sought.
The web addresses cited in this text were current as of July 2013 unless otherwise noted.
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I dedicate this book to that global community bonded by a love of
running. May it inspire you to marry your passion for running with
the practice of yoga and maintain an openness to the potential of your
mind, body, and spirit to produce the outcomes you seek.
Christine Felstead
Contents
Pose and Sequence Finder vi
Introduction x
1 8
A Fit Body 1
2 9
The Running–Yoga Connection 7
3 10
Breathing 17
4 11
A Fit Mind 29
5 12
Running Injuries 45
6 13
Feet, Ankles, and Knees: Stabilize Your Foundation 55
7 14
A Healthy Spine: Reduce Pain, Strain, and Pressure 75
iv
8
Core Strength: Maximize Your Running Performance 99
9
Hamstrings: Establish a Longer, More Fluid Stride 125
10
Hips: Unleash the Power 141
11
Quietude and Relaxation: Restore and Recover 171
12
Yoga Sequences 183
13
Yoga Off the Mat 227
14
Yoga and Injuries 243
About the Author 252
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Contents v
Pose and
Sequence Finder
Used in
Full description sequence(s)
Pose on page on page(s)
Ab curls I 111 199, 219
Ab curls II 112 199, 219
Boat 120 207
Bound angle 162 186, 196, 207, 214
Bound side stretch 153 205, 212
Bridge 121 189, 197, 207, 218
Cat–dog stretch 87 188, 219
Chair forward bend 235 NA
Chair hip stretch 239 NA
Chair staff pose 231 NA
Chaturanga (yoga push-up) 114 199, 200, 203
Chest opener 94 203, 220, 225
Child’s pose 88 188, 204, 219, 220,
225
Cobra 95 192, 220, 225
Cow pose, shoulder stretch 123 186, 196, 226
Deep breathing 242 NA
Desk downward dog 233 NA
Dolphin (downward dog variation) 116 201, 225
Dolphin plank 117 201, 225
Double pigeon 160 196, 207, 214
Downward dog 89 188, 189, 192, 193,
194, 199, 200, 201,
202, 203, 204, 206,
210, 211, 212, 213,
216, 218, 220, 222,
223, 224, 225, 226
Downward dog (leg extended variation) 151 203, 209
Eagle arms 124 224
Ear to shoulder 122 NA
vi
Used in
Full description sequence(s)
Pose on page on page(s)
Equal standing 61 192, 194, 195, 196,
199, 200, 204, 205,
206, 212, 216, 217,
222, 223, 224
Equal standing, arms overhead 84 187, 192, 199, 224
Extended side stretch 152 195, 205, 223
Finding the gluteus maximus 145 209
Gate 137 193, 216
Half downward dog 86 187, 220
Half frog 73 203, 217, 222
Hamstrings curl 131 214
Hamstrings eccentric stretch 130 214, 223
Hero pose 64 186, 192, 222
Hero toes 65 186, 192
Internal rotator stretch 163 214
Knee to ankle balance 157 187, 206
Kneeling clam 149 209
Kneeling quadriceps stretch 170 211
Legs up the wall 182 221
Lizard 167 203, 211
Locust 96 204, 217, 220
Lunges (low, kneeling, and high) 164 189, 193, 194, 201,
202, 203, 210, 211,
212, 226
Lunge twist 166 193, 194, 202
Pigeon 159 189, 194, 206, 213
Plank 113 192, 199, 200, 203
Plantar massage 62 186, 221
Quadriceps and ilotibial band rollouts 74 186, 221
Relieve eye strain 241 NA
Revolved triangle 135 195, 205, 216
Savasana (corpse pose) 97 189, 197, 208, 214,
218, 221, 223, 226
Seated chair twist 234 NA
Seated forward bend 138 206, 218
Seated wide-leg forward bend 139 207, 218
Side plank 115 200
(continued)
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Pose and Sequence Finder vii
Poses (continued)
Used in
Full description sequence(s)
Pose on page on page(s)
Simple balance 63 195
Simple chest stretch 236 NA
Simple seated twist 91 196, 207, 220
Squat 161 187, 196
Staff pose 90 196, 206, 213, 218,
220, 226
Standing Egyptian 155 205, 212
Standing forward bend 132 192, 199, 204, 222,
224
Standing side bend 85 187, 224
Standing wide-leg forward bend 136 188, 217
Straight-leg lunge 134 195, 216
Supine hamstrings stretch 140 197, 207, 218
Supine twist 93 189, 208, 221, 226
Supported bound angle 178 NA
Supported bridge 179 NA
Supported chest opener 177 NA
Supported child’s pose 181 NA
Supported forward bend 180 NA
Tabletop with leg extended 150 209
Tabletop wrist stretch 240 NA
Thighs to chest 92 189, 197, 207, 214,
218, 221, 223
Toe spreading 66 186
Tree 158 196
Triangle 133 204, 217
Twisted lizard 168 203, 211
Upward dog 119 199, 200, 225
Upward plank 118 207, 226
Wall squat 72 222
Warrior II 154 195, 205, 223
Warrior III 156 205, 216
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viii Pose and Sequence Finder
Essential Sequences
Sequence title Description Duration Page
Sequence 1: TV Poses to do during As long as desired 186
yoga leisure time
Sequence 2: no An easy sequence 5-8 minutes 187
excuses post-run that you can do with
running shoes on
Sequence 3: Short post-run tune-up 10-15 minutes 188
runners’ hot spots
Sequence 4: weekly Overall body balance 60-75 minutes 190
overall tune-up practice that’s great for
active recovery
Sequence 5: A challenging 75-90 minutes 197
strength and sequence to build
stamina strength and flexibility
Body Part–Specific Sequences
Sequence title Description Duration Page
Sequence 6: hips Increases range of 45-60 minutes 209
motion and strengthens
the hips
Sequence 7: Lengthens and 45-60 minutes 214
hamstrings strengthens the
hamstrings
Sequence 8: back Increases flexibility and 45-60 minutes 219
strength and eases
lower-back pain
Sequence 9: knees Decompresses, 30-40 minutes 221
strengthens, and
balances the knee joint
Sequence 10: Eases shoulder and 30-40 minutes 224
upper body neck tension
While it is tempting to jump right into a yoga practice, investing some time to
prepare and understand the poses is recommended. The asanas are described
in detail, including valuable alignment details, positioning tips, anatomical
focus, and related benefits, in chapters 6-11. It is important to read these
details, even if you are familiar with the pose—there may be a new aspect to
experience. Chapter 12 contains the sequences, which use a variety of poses
for a desired focus. The sequences provide instructions for transitioning from
one pose to the next, holding times, and any related details. You should be
familiar with the pose alignments and easily able to perform each pose before
you begin the sequences. If you are starting yoga to promote recovery from
an injury, be sure to read chapter 14, as you may need to modify some of the
poses described in the sequences. Remember alignment, breath, and mind-
fulness pave the way for a safe and sustainable yoga practice.
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Pose and Sequence Finder ix