Yoga is very beneficial for runners. And it can help promote joint activity and prevent muscle degradation. Today, a genre of our yoga: Yin Yoga.
What is Yin Yoga?
Yin yoga is a novel genre that combines medical foundation and yoga practice experience with the essence of Chinese Taoism and martial arts. Yin Yoga relaxes the whole body, clears all thoughts, and combines slow and natural breathing. Maintain long-term exercise, exercise bones, and their connected tissues, regulate the nervous system, and increase endurance, so that the muscles can achieve a unified state when they are completely relaxed.
Benefits of Yin Yoga:
Yin yoga has many benefits. One of the main advantages is that it helps release tension and tight areas in the fascia (connective tissue), and forms deep openings and increases the range of motion of the main muscle and joint areas. By practicing Yin Yoga, you can reduce the tension of the body, such as the hamstrings, quadriceps, and lumbar flexors, and have the opportunity to release, because each position (supine or supine) can be maintained for up to 5 minutes.
Yin yoga can not only strengthen the joints but also increase the range of motion, which has a direct benefit for athletes to maintain the quality of exercise under the state of exercise. It can help align with high flexibility, especially the hip flexors, and help limit thigh spasms or muscle spasms when running. Practicing yin yoga also helps reduce degradation, especially when the hips are open, which requires excessive use of the spine when the hips are tight, which requires mental burden and stress.
Practicing yin yoga can help restore overstretched muscles, late soreness, and excessive use of quadriceps and rope muscles. The beauty of Yin Yoga is that it is a very slow practice, not a more energetic style, so there is enough time to help you find a continuous and continuous position without applying too much to the injured area Weight or pressure.
Why does Yin Yoga play an active role in promoting runners’ exercise?
Yin yoga is a good way to exercise strength and agility. For runners, running can improve their strength and physical fitness. Runners who practice Yin yoga not only provide the body with the opportunity to slow down and gain deep softness, but also have the spiritual benefit of teaching us how to learn patience. It can help us recover and improve our body consciousness, let us know more when to rest and when to challenge ourselves, which is very important in marathon training.
These are several Yin yoga poses that runners can try
Method: Place your feet on the floor and separate the width of the pad. Reduce the reduction to alignment and use both legs to shape the opinion. Remove your hand from your body and place it on your forearm. Continue to do this, and then repeat on the other side.
Cause: When exercise occurs, the hip joint flexes and contracts continuously. This pose can move the legs inside and outside. This is a good exercise method for leg complementation. This posture can also gently stretch the waist muscles. This abscess is a spine and hip stabilizer located in the lower tail.
Method: Walk forward with your left foot, slightly wider than the top, and then put your hand or forearm on your left leg on the floor. Wait a minute, then repeat on the other side.
Reason: The goal of this pose in the lower back flexor muscles. Running shortens the gluteal flexor muscles, and then pulls on other parts of the body, causing the imbalance. This posture can also be felt on the thighs and the groin. Exercise in these areas can improve the stability of blood pressure.
Method: Place your elbows below and relax your legs on the mat. Keep your head in a neutral position and lean forward or set aside.
Reason: Running, poor posture and aging can make the spine naturally bend. This pose of the Sphinx will cause slight pressure to keep the spine healthy and intact.
Method: The left knee is forward, and the thigh is rotated outward. You can place cushions or blankets under your thighs (near them). Keep the upper left bone parallel to the front of the cushion, fold forward to a safe level, and repeat similar movements on the other side.
Reason: You will release two tight areas-the lateral waist joint of the front leg and the lumbar flexor of the hind leg, which can help promote the normal function of the hip joint.
Method: Place it on top and step on the supporting head. Raise the upper right and lie on the ground, holding the left foot with your right hand. Keep lying on your side or rolling backward to bend the vertebrae slightly. After waiting for a while, repeat similar operations on the other side.
Reason: Running will shorten the quadriceps. This exercise will allow your quadriceps muscles to be released to a certain extent.