YOGA FOR RUNNERS
This yin yoga sequence has been specially designed for runners, hikers, and anyone looking to explore a full-body approach to yin yoga. By holding poses for 3 to 5 minutes, this deep practice targets areas that are often overworked, such as the hips, legs, lower back, and shoulders. These postures aim to release accumulated tension and promote recovery while strengthening the connective tissues.
Yin yoga is known for its gentle release of deep tissues, providing a unique opportunity to soften and revitalize the entire body. For runners and hikers, this sequence is a true ally in balancing the intensity of physical exertion with a moment of restorative pause.
This practice can sometimes bring discomfort due to the extended time in each posture, but it also offers your students a chance to cultivate patience and explore their responses to these sensations. You will guide them through a deep reflection, helping them connect to their inner strength and resilience. Each pose becomes an invitation to recentre, let go, and reconnect with themselves.
Encourage your students to observe the sensations that arise, to recognize their inner resources, and to understand that these strengths accompany them through every challenge, whether physical or emotional. This sequence is not only a space for physical recovery but also a valuable time to strengthen their grounding in the face of life's storms.
|| : postures to be added only for 90 minute classes
|| : postures only for advanced practitioners
Adapt the exposure time, for 60 minute classes, opt for 3 minutes and not 5 minutes. For 90 minute classes, opt for 5 minutes. For the rest follow the time indicated.
SUKHASANA
- Oms chanting
SOLES STRETCHING 2 minutes Beginners: support yourself with your hands on bricks on each side of your hips
- come on knees and toes + curl all toes, including little toes on the mat
- place hands on upper thighs
ADHO MUKHA SVANASANA A few deep breaths
- activate the legs by engaging the quadriceps to free the back of the knees
TOP OF FEET STRETCH + PASCHIMO NAMASKARA 2 minutes Beginners: pelvis on brick
- come on the knees and on top of the feet + bring the big toes together + squeeze the outside of the ankles towards each other so as not to let the heels open to the sides
- place hands on upper thighs
- place hands on Paschima Namaskara (adapt variant as in photos)
ADHO MUKHA SVANASANA A few deep breaths
- activate the legs to free the back of the knees
CALF STRETCHING + BADDHANGULIYASANA 3 or 5 minutes Beginners: support yourself with your hands on bricks on each side of your hips
Access the annotated class sequence with posture images and join the community of teachers!