Running the Bristol Half Marathon this Sunday?
What you learn on the yoga mat either at your group class or in your own home yoga practice can be invaluable to help keep you injury free, focused, motivated, energised and able to stay the distance. Here are some top-tips:
1) Tall posture
Yoga practice often starts by standing on the mat, focusing on standing with awareness, with attention and length in the spine, having an open chest, and then relaxing your shoulders and breathing deeply. Bring this feeling of readiness yet relaxation into your pre-run preparation and take some deep breathes to stay focused and relaxed. Stand with both feet evenly supporting you and be aware of the shift of balance from side to side of the feet and body. This awareness of balance can carry on through into your running to help keep you centred and grounded for the duration of the run.
2) Stay aware to prevent injury
It is easy to become part of the crowd and lose your internal awareness, meaning your perhaps not listening to your body and maybe accumulating tension into your running. This is when injuries are far more likely. Stay focused and aware of your running and how your body is responding. Keep aware of how your breathing is, and try to relax and let go of any tension as you notice it coming into the body. During the run, every 10 minutes or so, spend 10 breaths checking that you are breathing well, with a good exhalation, that your shoulders and body are relaxed, and that your posture isn't starting to collapse as you become tired. Reenergise yourself and keep your focus going.
3) Open your chest to breathe
Breathing properly is very important to ensure your body is working at its optimum, and many people only use a portion of their full breath, meaning their bodies have to work harder. As you tire, everything wants to collapse downwards, including your chest and shoulders. Or perhaps you become tense and your full capacity for breathing 'seizes up' as you will yourself on. Keep your chest open, shoulders back and relaxed, shoulder blades down, arms and hands relaxed. Maintaining this openess will enable optimal breathing.
4) Take time to exhale
Your yoga practice will have taught you to exhale completely, and this takes time and practice. If you become out of breathe during running, it usually is because your not breathing out deeply enough. Focus on your exhale, breathe out from the belly drawing your belly button in towards the spine, take a few deeper exhales and than relax into a breathing rhythm that allows full exhalation.
5) Some Downward Facing Dog
After the run, fully stretching will help your recovery and leave you in less discomfort the next day. Include some time spent in downward facing dog as this can be great for stretching your calves, hamstrings and your back. Stay in the pose for at least 8 full breathes (breathing slowly), longer if comfortable for you. Each inhalation spend time lengthening the spine and extending the hips away from the shoulders, each exhalation allowing the legs to take a little more of the stretch. Taking some time to relax and stretch here to help your recovery from the run. (Not advis
Most of all, enjoy your run and good luck!
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Below is a link to an interesting article providing a backstory to Yoga and how it has emerged in the current more physical form that we find it in this country.
It focuses purely on the physical teachings of Yoga however this if you have every practiced much Yoga you'll soon realise that this is just the tip of the iceburg. Yoga when taught well, skillfully uses body and breath to develop a still mind, and also offers a wealth of knowledge for self-development and wellbring through key texts such as Patanjali's Yoga Sutra (2000 years prior to this). The physicality and postures have emerged with influences from western culture and some classes this is more obvious than others. Some interesting video clips too. bbc.co.uk.bodybuildingandphysicalculturearticle>>>>>
Also see this article I wrote last year covering a related aspectPerhapsYogaPosturesAren'tAncientBack to homepage
There are many inspiring stories of how practicing yoga has helped to support people with serious health problems back to full health. Here is a wonderful account of an NBA basketball player struck down with a serious kidney condition which resulted in a kidney transplant, and how his dedicated practice of yoga helped save his life and his career as a professional athlete...Read more in this inspiring post by Trevor Kearney...Back to homepage >
Yoga is more popular than ever before but people are noticing (including Radio 4 who broadcast 'Corporate Karma'
last week) how some of the traditional values and teachings of yoga are being left behind in its popularity.
When you think of yoga do you immediately think about someone doing something rather bendy that looks impossible to most of us? About the pursuit of physical health? Or do you think about sitting in meditation? About having the stability to sit and connect with something beyond your everyday persona?
Yoga is innovating itself in our modern, Western world. It is becoming accessible to many by appealing to the desire to be fitter and healthier.
It is becoming big business for some with brands such as Bikram Yoga
and Lulu Lemon
making £millions for the shareholders. But in the quest for popularity and profit, are the compromises ever going to allow yoga's true value to shine through?Physical pursuits for fitness are everywhere. Even the smallest village has a keep fit class, probably even a yoga class at the village hall once a week. In cities there are numerous yoga centres
all offering an array of quick benefits and fitness promises. We are appealing to what people want. Yoga provides this but it also has far more potential than offering a quick feeling of calm and energy before heading home after a days work. This is just the tip of a rather huge iceburg.
The teachings do make you feel good, we can all experience that, but that isn't by any means it. The teachings are ancient and teach about a path which if followed diligently, with a true guide, can lead to an ultimate reward far beyond any material posession or physical health. Along the way you'll learn about yourself and the world you live in.
Some call it a spiritual path, which is a draw to some and offputting to others. The initial feel-good feeling is the thing that captures most of us, and that keeps us coming back for more. The days I don't practice yoga I wish I had, I'm less comfortable and less settled, and less connected with myself and the people around me. Some of yoga's teachings (not taught in the majority of classes) can seem somewhat esoteric. You might be sitting and chanting, or humming, or huffing and puffing with your breath. For us rather reserved British this is all perhaps a little uncomfortable until you get used to it. So the physical form is something we can get more readily, and feel okay with, and then perhaps the rest will come once you start to enquire a little more deeply.
I should make it clear that I'm by no means knocking the appeal of the physical fitness and health through yoga, far from it. Although I'm not a supporter of the movement to add yoga as an Olympic sport, competing for who is 'best' at it (which Bikram Choudhury is a keen supporter of) - the physical postures are essential to get many people interested. It is also essential to maintain fitness and health to be strong enough to meditate. But by focusing just on the physical form, it feels a little bit like sitting on a treasure chest full of gold coins, finding a single gold coin and being entirely happy with this, blissfully unaware of the riches right beneath you.
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