Last weekend was the London marathon and in honour of all those who raced, slogged, sweated and triumphed – here are some great recovery yoga poses for runners to show your aching legs some love. Also, please eat some cake now.
These are great for weary legs and tight muscles whether you’re a marathon runner or simply working hard doing what you do. Take some time out to recuperate!
1. Supta Baddha Konnasana
Place the soles of the feet together, allowing knees to fall out to the sides and lay back.
Keep the back of the neck long and the face relaxed.
Breathe there for at least 10 long deep breaths, allowing the body to relax.
Don’t push the knees down – just allow them to open to where the body allows.
2. Inner thigh stretches
Lift one foot and place it onto the inner thigh of the opposite leg – gently encouraging a deeper stretch.
Avoid any knee pain – don’t press too hard, keep the body relaxed.
Breathe here for at least 5 long breaths before moving to the other side.
This is also a great, gentle alternative to Pigeon pose.
3. Fascia Release
Fascia is a cling-film like substance that coats the muscles and tissues of the body. Tension can build up and make fascia tight – releasing this can help improve flexibility and muscle condition. You might not even release how tight the leg muscles can get – this is a deep massage and can feel intense but is really great for recovery.
Place a block just below the hip bone, using arms for support and keeping the legs off the floor if possible.
Rock slowly forwards and back, massaging muscles into the block, just allowing gravity and the slow rocking motion to do the work.
Continue, along with deep even breathing, for 3-5 minutes, or as long as you wish.
As above, but this time taking the block just above the knee (the pictures aren’t terribly clear, but we’re working on a lower part of the leg and muscle)
Using the same slow rocking forwards and back motion, continue with the breath for a few minutes, or as long as you wish.
4. Extended Twist & IT band stretch
This supine twist helps to stretch the outer leg and IT band which can become particularly tight for runners. It also gives you the gentle restoritive benefits of a twist – gently opening the spine and cleansing internal organs such as the liver and kidneys.
Using a strap, hook it over the ball of the foot and extend the leg upwards.
Keep the strap taught, but not with too much pressure on the back of the leg.
Take the strap into the opposite hand (from the raised leg) and bring the leg over towards the floor.
Keep the foot of the extended leg mildly engaged to help support the knee.
Breathe here for at least 10 long breaths, before moving to the other leg.
5. Legs Up The Wall (Viparita Karani)
An amazing restoritive pose that everyone can try for relieving tired or cramped legs and feet, gently stretching the back and calming the mind.
Use a cushion or bolster under the hips if the hips feel tight and get your bottom as close to the wall as possible.
Extend the legs upwards and relax the body into the floor, keeping the back of the nexk long and relaxed.
Long, deep breaths here for at least 10-20 breaths, or as long as you wish.
For more of a stretch on the inner thighs and opening the hips, try taking the feet apart.
You can support the outer thighs using cushions or blocks if you wish.
So relax, restore, recover! You’ve earned it!
A huge huge HUGE congratulations to everyone who took part in the London marathon – and all the marathons and races that are taking place all over the world. Wishing you all lightness, energy and love,
xoxo lucyogini