Running is healthy, it's good for your endurance. The downsides are the impact on your spine and possible tightness in your most used muscles. Running brings the mind at ease just as meditation, even better it is meditation;).. It plays with the breath, and gets you outside... Running for some is fun and for others it seems to be the worst thing ever invented!...
During the holidays we meet loads of people with 'runners injuries' or the need to change the posture, because of tight hamstrings/lower back. Injuries like very sore, unstable knees&ankles, inflamed tendons and other sorrow... To help you balance, Eline wrote down one of the runner sequences she uses in class. Check the picture *gif* below for inspiration :) ..
This sequence brings back some balance! It is helpful for stretching your hamstrings (back of the upper legs), relaxing the lower back, strengthening your knees&ankles and maintain flexibility in your hips, plus it helps calming the mind.
Remember yourself to keep moving WITHIN your breath, as if the breath is the music you are dancing to. When you lengthen & open up you do it on your inhale, when you fold together & stretch deeper you use your exhale to soften and sink...
Don't push your limits, if your breathing tempo speeds up, or if you need force
to stay into the position; You are going to far!
Take your time to build up..
Incase you have a questions regarding the poses or the breath, don't hesitate to just ask, use the comments or contact Eline!
Enjoy, take your time, maybe use somesun salutations (3x) to warm up your body before you start!
Start by doing all poses on the right side, than repeat on the left.
During the holidays we meet loads of people with 'runners injuries' or the need to change the posture, because of tight hamstrings/lower back. Injuries like very sore, unstable knees&ankles, inflamed tendons and other sorrow... To help you balance, Eline wrote down one of the runner sequences she uses in class. Check the picture *gif* below for inspiration :) ..
This sequence brings back some balance! It is helpful for stretching your hamstrings (back of the upper legs), relaxing the lower back, strengthening your knees&ankles and maintain flexibility in your hips, plus it helps calming the mind.
Remember yourself to keep moving WITHIN your breath, as if the breath is the music you are dancing to. When you lengthen & open up you do it on your inhale, when you fold together & stretch deeper you use your exhale to soften and sink...
Don't push your limits, if your breathing tempo speeds up, or if you need force
to stay into the position; You are going to far!
Take your time to build up..
Incase you have a questions regarding the poses or the breath, don't hesitate to just ask, use the comments or contact Eline!
Enjoy, take your time, maybe use somesun salutations (3x) to warm up your body before you start!
Start by doing all poses on the right side, than repeat on the left.
* Don't forget to keep smiling *
- Start with the LEFTSIDE
- Pyramid Fold; Step back from the front of the mat to a pyramid with the legs. On the exhale you fold the upperbody over the front leg, from the hip, try to keep your lower back straight, bend the front knee if needed.
- Warrior II, Wide spread stance, back foot is 90 degrees turned compared to the front, arms at shoulder hight, look over the front hand. Keep your lower ribs in the belly, sittingbones down, no 'sticking out butt' ;).
- High Lunge, Roll the back foot on to the toes and sink your fingertips to the floor, lift the chest. Knee stays floating, pressing toes and heel of the back leg away.
- Low lunge, sink your back knee on the floor, relax your foot and keep lifting the chest, while the hips sink forward and down.
- Crescent Low Lunge , inhaling without moving the hips you lift the arms up, lift the collarbones, shoulderblades stay down.
- Twist inward, place your inside hand (the side of your back leg) straight under the shoulder on the floor, inhaling you lift the other hand towards the sky, look up, bring the shoulders above eachother.
- Back to the center, low lunge
- Hamstring stretch to the back (2x) On your exhale you move your butt slowly towards the back heel. Walk your hands along, they stay on each side of your front knee. The front leg is extended bring the toes up and pull them in, the belly stays near the upperlegs, take a couple breath and move back to a low lunge on your inhale!
- Child pose; Sink both knees on the floor, exhaling moving the butt back to the heels and the fore head onto the floor. Arms over the head or next to the ankles, as long as your shoulders are soft and relaxed!! Couple breaths - Move to Hands knees > Go for Cat-Cow, Inhaling lift the tailbone and the head, dont crob up your neck keep it long. Exhaling your head sinks inbetween the arms, your spine rolls up and the tailbown inbetween your legs, keep flowing on your breath.
- After some breathes either grab the right foot over the back with the left hand OR bring your nose to right knee under your chest while exhaling, on the inhale lengten and extend the left arm and right leg.
Repeat 3x than change with the left foot and right hand. - Back to the RIGHT SIDE
Pyramid Fold // Warrior II // High lunge // Low lunge // Crescent low lunge // tTwist inward // Center Low lunge// Hamstring stretch to the back (2x) > Child pose - After some breaths, inhale come up with the chest, make sure your knees are together and the feet are soft.
Sit on Feet for about 10 breaths.
Move back to hand&knees , curl your toes under the feet and exhale sit back again, stretch the soles, for 3 breaths. Keep your shoulders soft!! - Child pose > Downward Dog & March; (bending left & right knee after eachother, dont move the feet) > Walk to hands with small steps exhaling. > Inhaling lengthen stand straight, stretch it out
- Open your feet each to the side of your mat, slightly rotate them outward, on the exhale with the palms together, you sink down into Squated Seat > Take some breath, support your heels if they tend to come off the floor.
When you feel soft, > Roll on the back > Hug your knees over the chest. - And Finally get comfy in Savasana - Corpse Pose - Laying down, do nothing!
