Yoga for Runners: Lesson Plan

Yoga for Runners: Lesson Plan

As someone that has used (and enjoyed) running as their main area of cardiovascular exercise for several years, I am aware of the benefits and disadvantages it can bring. I definitely found this out the hard way when embarking on my YTT200! My hamstrings are super tight, as are my hips. I still struggle to get my heels down in Adho Mukha Svanasana but am working towards better flexibility!

I’ve created a simple lesson plan aimed at runners, or those looking to stretch hamstrings and open hips. This can be combined with running to help improve posture, flexibility and to prevent injury.

Enjoy!

LP AIM = to work on hip and hamstring flexibility/opening 

  1. INTRODUCTION 
  2. ADMIN Injuries?
  3. PRANAYAMA

ANULOM VILOM INHALE 4 EXHALE 8 X 5

  1. WARM UP 

Sit – cross legged – twist torso to each side 1- arms at 90’, 2 – overhead 3 – reaching round back 4 – interlace fingers

Stand – open hips circles, quadriceps stretch to torso, circle hips each way

  1. ASANA

SURYA NAMASKARA 1 – 12 STEP X 6

Hold in each posture for first round, hold 5 breaths in AMS and stretch through heels and hamstrings

Samasthiti E palms together at the heart centre

Ardha Chakrasana I, raise both arms up, bend backwards

Uttansana E lengthen the spine, fold forward

Ashwa Sanchalansana I, step the right leg back into a lunge position, hips 2

Santolasana Holding the breath, step the left leg back into a plank position.

Ashtanga Namaskar E lower the knees, chest and chin to the ground.

Bhujangasana slide the upper body forward and up,

Adho Mukha Swanasana E, lift chest and hips off the floor, bend at the hip and point sit bones to the ceiling. Legs are separated hip-width apart.

Adjustment here – direct class to bend each knee, pushing heel down. Hold for 5 breaths.

Ashwa Sanchalansana I, step the right leg forward

Uttansana E, step the left leg forward to meet with the right, fold

Ardha Chakrasana I, lengthen the spine, raise both arms up

Samasthiti E

STANDING 

WARM UP – 

STANDING HIP OPENER KNEE RAISES AND CIRCLES X 10 

LEGS WIDE FEET FACE FORWARD, FOLD FORWARD PALMS ON FLOOR, LENGTHEN BACK AND STRETCH THROUGH HAMSTRINGS

VIRHABDHADRASANA 2 – WARRIOR 2

TRIKONASANA – TRIANGLE

Use a block if very tight hamstrings in Trikonasana

SITTING 

WARM UP – x 10 both 

KNEES TOGETHER LOWER EACH SIDE TOUCH FLOOR (INTERNAL ROTATE) 

CRADLE KNEE, FOOT TO TORSO ROCK SIDE TO SIDE (EXTERNAL ROTATE) 

BADDHA KONASANA – BOUND ANGLE POSE

(use blocks under each knee or sit on block if tight)

PASCHIMOTTANASANA – SITTING FORWARD BEND

(use yoga strap around feet to stretch tight hamstrings)

PRONE

WARM UP – CAT AND COW STRETCHING, DOWNWARD DOG 

EKA PADA RAJKAPATONASANA – SINGLE LEG PIDGEON POSE

(block under hip in this pose to support)

BALASANA – CHILD’S POSE (COUNTER)

SUPINE

WARM UP – SIT CROSS LEGGED ROUND AND CURVE BACK 

SETHU BANDHASANA – BRIDGE

Heels close to buttocks. Lift chest, inhale. Externally rotate arms and interlace under back or grab ankles.

HAPPY BABY POSE

6.RELAXATION

SAVASANA

7.CLOSING