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Yoga for Runners
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Half Lord of the Fishes Pose
Benefits: Increases spinal flexibility; stretches glutes and hip rotators. How to perform: Sit with legs extended, bend one knee over the opposite leg, twist your torso towards the bent knee, and place the opposite elbow on the outside of the bent knee.
Low Lunge
Benefits: Releases tension in the hips; stretches hip flexors and quadriceps. How to perform: From a standing position, step one foot forward into a lunge, lowering your back knee to the ground and lifting your arms up if balanced.
Reclining Pigeon Pose
Benefits: Stretches piriformis and glutes; alleviates sciatic pain. How to perform: Lie on your back with knees bent, cross one ankle over the opposite thigh and pull the thigh towards your chest.
Bridge Pose
Benefits: Strengthens glutes and hamstrings; opens the chest and shoulders. How to perform: Lie on your back with knees bent and feet on the ground, lift your hips up creating a straight line from the shoulders to the knees.
Triangle Pose
Benefits: Stretches the sides of the waist; strengthens legs; improves balance and concentration. How to perform: Stand with feet wide apart, extend arms to the sides and tilt at the hip to reach one hand towards your ankle, the other pointing upwards.
Downward-Facing Dog
Benefits: Stretches hamstrings, calves, and foot arches; strengthens shoulders. How to perform: Start on your hands and knees, tuck your toes, lift your hips, and straighten your legs as much as possible with your heels pushing towards the ground.
Standing Forward Bend
Benefits: Stretches hamstrings and calves; calms the mind. How to perform: From standing, hinge at your hips to fold forward, reaching your hands towards the ground or your shins.
Legs-Up-The-Wall
Benefits: Relieves tired leg muscles; improves circulation. How to perform: Sit next to a wall and then gently swing your legs up onto the wall, so your body is in an L-shape with your back on the floor.
Warrior II
Benefits: Strengthens and stretches legs and ankles; increases stamina. How to perform: Stand with feet wide apart, turn one foot out and extend arms parallel to the floor, bend the knee of the turned-out foot creating a right angle.
Butterfly Pose
Benefits: Stretches inner thighs and groins; improves flexibility in the hip region. How to perform: Sit with a straight back, bend your knees and bring the soles of your feet together, gently flap your knees up and down like the wings of a butterfly.
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