Essential Yoga Poses for Runners Part 2: Hip Openers

Yoga can be a great complement to your running regime, regardless of your running level. Not only can it loosen tight muscles in the legs, it can bolster and stabilize the hips. Hips are often overlooked in their role in supporting the healthy movement of legs, knees, ankles, and feet. Strong hips are needed for good running form and preventing injuries such as anterior knee pain, iliotibial band syndrome and Achilles tendinitis. In Part 1 we covered 5 standing positions that help target the legs and spine; Part 2 brings you low to the ground in a series of sitting hip openers that focus on building up your hips. These poses also further stretch and reinforce the legs, spine, feet, ankle, and toes. The entire sequence is an adaptable 25-minute routine that can function as a recovery exercise post-race or practiced by itself as a stress-reliever or body energizer.

Equipment: Yoga mat and a yoga block (or a stack of blankets).

General Practice Tips: Perform each pose slowly and steadily without using force or momentum to get to a position. Stretch to a point of slight discomfort without going too far. Hold each position for 5-10 full breaths (about 1-2 minutes), or as long as you like. discomfort without going too far. Hold each position for 5-10 full breaths (about 1-2 minutes), or as long as you like.


Bound Angle

Benefits: Stretches the hip flexors and groin. Stretches and strengthens the spine.

  1. In a sitting position, bring the feet together by bending the knees.
  2. Move the heels as close to the groin as possible.
  3. Open up the hips by letting the knees fall to the sides.
  4. Ensure that the heels and little toes are touching.
  5. Reach forward with the hands keeping the spine straight to deepen the hip stretch.
  6. If hips are tight, support each knee with blocks.

Side Split

Benefits: Stretches the inner legs, hamstrings, and groin. Strengthens the spine.

  1. From a sitting position, open up the legs sideways to your degree of flexibility.
  2. Sit up tall with a straight back.
  3. You can stay in this position or bend forward resting the palms on the mat or on a block.

Cow Face (Forward Bend Variation)

Benefits: Stretches the hips, thighs, and ankles. Stretches and strengthens the spine.

  1. From a sitting position, stack one knee on top of the other.
  2. The outer edge of the feet should touch the mat on either side in roughly the same position.
  3. You can stay in this position or fold forward reaching your hands out in from of you.
  4. Rest your head on or in front of your knees.
  5. Relax your sitting bones and let your buttocks touch the ground.
  6. Switch sides.

One-Legged King Pigeon

Benefits: Opens the hips and externally rotates the front hip. Stretches the hip flexors of the back leg and the quads.

  1. From a sitting position, square the hips to the ground and bend the knee of one leg in front of you.
  2. Place the front foot close to the groin.
  3. Extend the other leg backward with knee and back of the foot pressed firmly to the ground.
  4. Bend forward from the hips reaching as far forward with your arms touching your chest to your front foot, or as your flexibility allows.
  5. Keep your weight back in your hips as you fold forward.
  6. Switch sides.

Garland Pose

Benefits: Stretches the back torso, ankles, and groin. Strengthens the stomach.

  1. From a squatting position, place the feet as close together as possible.
  2. Spread the thighs wide and lean your torso forward between the thighs.
  3. Press your elbows against the inner knees and push out front torso.
  4. Clasp your palms together placing them close your heart.
  5. To stretch your feet (including toes, arches, and Achilles tendon) in this pose, roll onto your toes.

Yoga Exercises That Can Make Your Skin Glow

Yoga Exercises that Can Make Your Skin Glow

Nowadays, many people use artificial anti-aging creams to prevent wrinkles on their facial skin. The sad part of these anti-aging products is that they have a lot of detrimental side effects. Yoga exercises and meditations can make your skin appear like that one of a young person, extremely glowing and smooth even without applying any cosmetics onto it. This is because the yoga exercises for skin glowing increase blood circulation beneath the skin thereby keeping the skin well nourished.

The Sarvangasana Exercise

This exercise is popularly referred to as the shoulder stand. It increases blood circulation to the facial skin hence making your face to glow and look more youthful. It also works to burn fats that have accumulated on the neck because the neck is always subjected to strong weight of the whole body when you stand with your shoulders. This shoulder stand exercise is known to treat acne, blemishes as well as wrinkles and dullness of the skin. When you do this shoulder stand exercise for five to ten minutes daily, you will make your skin to be more youthful and radiant.

Halasana

This is popularly known as the plow pose. It is just like shoulder stand only that this requires the person to bend until her legs touch the floor in front of her head while the hands are laid backwards. It normally has effect on the stomach and the whole of the back because when you do the exercise; all the muscles of the back are exercised. Blood circulation in every part of the body will be improved and this will lead to maximum skin nourishment. To do the exercise, you should lie on your back flat. Raise your legs and torso off the floor until they come above your face and touch the floor in front of the head. Stay there for like three minutes and go back to your relaxation point.

Uttanasana

This is a forward bending Yoga exercise that is meant to increase blood flow to the face. People do this exercise by standing upright and then bending to catch their feet. You should let your head hang freely in between your legs if you want to increase blood circulation to your face. When you bend and touch your knees, the blood circulation to your face increases. Your facial skin becomes nourished and you become young looking. Doing this exercise five times a week is enough for a person to achieve a good looking skin.

The bottom line is that these exercises are meant to make you look younger than your actual age through nourishing and rejuvenating your facial skin. When you do the exercises well, your skin will glow and even the skin conditions like eczema, pimples and wrinkles can disappear. For enhanced effects, make sure that you frequently do the Yoga exercises so that you intensify the rate of blood flow to your tissues. Yoga works naturally so even when you do the exercises for many times a week, you will still experience no adverse side effects.