As we draw into sporting season here in Sydney, some of my private clients are preparing for running events and have been asking for more specific cross-training yoga practices! Here are just three of my favourite multi-tasking yoga poses for runners that I recommend. They focus on releasing some of the common ‘problem’ areas, namely hamstrings, hipflexors, quads, calves, shins, ankles and feet!
Toe squat
Benefits: I once heard this pose referred to as ‘broken toe’ pose and whilst its definitely up there as one of yoga’s less comfortable positions, it is extremely helpful for stretching out not only the toes but the whole sole of the foot. It’s a great pose for both preventing and relieving the early onset of plantarfasciitis. It also gives the quads a light release and maintains healthy range of motion in the joints of the ankles, knees and hips.
Variations: To relieve some of the intensity, you could lift you hips away from your heels so you’re just standing on you knees.
Runners hamstring stretch with foot pointed or flexed
Benefits: Great release for hamstrings, calves, shins, and outer hips (depending on the variation you do, see below). If you have very tight hamstrings this is one of the safest variations as you can use plenty of height under your hands in the form of foam blocks or books to help you find pelvic neutral and length in your lower back.
Variations: Two variations include flexing the toes of your front foot back towards the knee to stretch out the calf and Achilles tendon (pictured), or you can point through the foot, big toe to the floor, to release the front of the foot and shin. Combined this can be a useful preventative measure towards shin splints which occur as a result of imbalances in the muscles of the lower leg.
Another variation is to flex the front foot and then turn the thigh and foot outwards on a 45 degree. This will transfer the stretch towards the outer lateral part of the front leg, getting into outer hamstrings, ITB and TFL.
Low lunge with calf stretch
Benefits: This unusual variation of a lunge is a great multi-tasker as it targets the hip-flexors and quads of the back leg, and stretches the inner groin, hamstrings, calf and Achilles tendon of the front leg. The knee of the front foot comes way over the toes, at the same time try to release the heel of the front foot down towards the floor. Let your hips lean forwards to really to access the front of the hip release.
Variations: This pose should be done cautiously if you have knee sensitivities, you can pad up the back knee with a towel or cushion for support, but if you feel any pain in the front knee you might prefer to practice this as a regular lunge with the front knee and heel stacked.
