Thank you SO MUCH to everyone who came along to the Yoga for Runners workshop last Saturday! It was a brilliant morning and wonderful to have established and new yogis alike practicing all together. We also raised a magnificent £87 for local charity IDAS – thank you all for your energy + generosity!
To help you keep those hamstrings loose, body balanced and hips happy, I’ve put together a download (below) for you to print out to inspire your home practice! You can dip into it and use poses that work for you, cover the whole thing or use it as a basis for a longer practice by adding vinyasas and other poses that feel good to you – get creative! Building this into your training programme could help your running, cycling, jumping (etc!) to be more enjoyable, comfortable and energised.
First, let’s take a look in detail at these 4 super-useful, super-deep (man) poses:
1. Lizard Pose (utthan pristhasana) + variations
Benefits: Opens the hips, stretches hamstrings and thighs.
Tips: Use a block under the hands if getting them down to the floor feels like too much. Work slowly & direct the breath to where you feel the stretch.
Bring both hands to the inside of the front foot & lower hips forwards + down
Bring outside elbow to the floor. Front knee + toes can fall slightly out to the side but keep them in line with one another
Both elbows may come down to the floor – keep breathing :)
2. Hamstring Stretch
Tips: From low lunge, with hands either side of the front foot, draw the hips back, straightening the front leg. Keep the front foot flexed to activate the Hamstrings. Reach the hands forwards towards the ankle/foot for a deeper stretch.
Keep the front foot flexed. Move slowly + mindfully.
3. IT Band (Iliotibial Band) Stretch
The IT Band is the ligament that runs down the outside of the thigh from the hip to the shin. It is attached to the knee and helps to stabilise and move the joint. IT Band Syndrome is one of the most common overuse injuries amongst runners which occurs when the IT Band becomes tight and/or inflamed. This is a strong stretch, so as ever, move slowly and only go as far as you are able.
Tips: From low lunge, walk the front foot over to the opposite hand (e.g. right foot forwards – walk it over to where the left hand is). The heel of the front foot and the knee of the back leg will be more or less in line. Foot/toes fall outwards towards the floor – begin to straighten the front leg, drawing the hips back, similar to the hamstring stretch – only this time you should feel the effects down the outside of the front leg. For a deeper stretch, keep the front foot flexed.
4. Thigh Stretch
Tips: Use a strap to draw the back foot in if reaching back is too much. Place a cushion or double-over the mat to protect the knee if you have any knee issues. This stretch is STRONG! Not all poses work for everyone – if it causes knee pain, don’t go there.
Inside arm reaches back to opposite leg. So, if you have your right leg forwards, left hand is down on the floor + right arm reaches back to grab the left foot. Open the chest to the inside of the knee. Want more? Lower your stablising arm (here, the left arm) down onto the elbow.
The front knee + foot may fall out to the side a little – that’s ok, just keep knee + toes in line.
And here’s your practice download!
The drawings are just to give you a reminder….they’re not anatomically exact! This practice is great for everyone – runners, cyclists, athletes, sports players, yogis alike. Let me know how you get on – and if you’ve any questions, get in touch 
Enjoy!
Love, light & healthy, happy running,
lucyogini xoxo