There’s nothing better than running or hiking to get your heart rate going and to stimulate the mind. The release of endorphins begins to flow and feelings of happiness and wellbeing increase, thus eventually leading the body into an organic high where stress melts away. We all know the positive effects that physical activity has on us, but what are some of the negatives? Activities like running and hiking can cause major issues like Plantar Fasciitis, shin splints, tight calves, and pulled hamstrings. Running can also cause extreme back discomfort and tight IT Bands (the Iliotibial band - IT) and misaligned hips too. All of these forms of discomfort can shut down any healthy physically active enthusiast for extended periods of time. This poses the question: How can we continue to enjoy our active lifestyles without all of the pain that tends to accompany it? One simple solution is by adding yoga as a cool down after your workout.
Downward Facing Dog is a great pose to stretch the pantar fascia, calves, and hamstrings.
When active enthusiasts include yoga as a part of their cool down, they will increase their flexibility and mobility to the muscles and joints of the body. The increase of range of motion will greatly reduce the risk of injury during or after their activity. Other benefits will include overall improved posture, improved lung capacity and breathe control, and increasing mental focus too. Not sold yet? Active enthusiasts should also know that yoga will help them gain faster recovery times by decreasing the delayed on-set of muscles stiffness (DOMS) effect that comes along with their training. All of these great benefits can be yours, but you have to be willing to add yoga into your cool down.
So without further ado, here are the 5 yoga poses that will assist multi-directional athletes, runners, and hikers as they begin their recovery process after a training session or outing.
1) Downward facing dog
2) Low lunge.
3) Half Pigeon Lunge
4) Pigeon
5) Twisted Pigeon
6) Repeat on the other side
7) When finished, stand tall, close your eyes, and pause for a moment. Be aware of your breath, your thoughts, and how your body feels. Notice any changes that you’re experiencing, whether they’re physical, mental, or emotional. Take note of them and mentally file them away. Then set an intention to continue practicing awareness and respect for yourself as you recover from the workout.
Half Pigeon is a great pose to stretch the it bands, glutes, and the deep connective tissue of the hips.
By adding this small sequence at the end of your activity, you’ll invite a quicker recovery time by decreasing muscle and joint stiffness in the body. You’ll also receive the mental and emotional benefits of yoga by improving focus, concentration, and the reduction of sleep disturbance. So whether you’re an elite athlete, or just beginning, this sequence will not only help you keep pace with the training of your next race, but will also help you keep pace with the challenges of everyday life.