Often practice 6 yoga moves to strengthen runners' muscles and reduce injuries


Yoga is often practiced by runners as a cross-training program. It can bring many benefits to runners, relieve muscle tension, strengthen local muscles, make the body more flexible, and reduce the risk of injury. The following 6 yoga moves are more conventional and practical, and runners can practice them once a week.

1. Downward Dog
DOWN DOG
Benefits: Stretch the hamstrings, gastrocnemius and arches, strengthen the shoulders.

Kneel on the ground first, with your wrists directly below your shoulders and your knees directly below your hips. Then lift your knees off the ground and lift your hips up to the highest point. Both feet and hands are close to the ground, and the body is in an inverted V shape. Maintain this position for 10 deep breaths.

2. Crescent Pose
Crescent Pose
Benefits: stretch hip flexors, strengthen hamstrings and quadriceps

With the right leg in front, pose in a lunge position. Then straighten the left leg back, touching the ground from the knee to the instep. The right calf is perpendicular to the ground. Raise your arms up and straighten your head, tilt your head back, then extend your arms back, keeping your chest straight. Keep for 10 deep breaths, relax and switch to the other side to practice.

3. Tiptoe Inverted Vajra Seat
Tiptoe Inverted Vajra Seat
Benefits: Prevent plantar fasciitis by stretching the tibia and arch of the foot

Kneel on the ground, place your hips on your heels, and lift your calves off the ground. After taking 10 deep breaths, place your hands on the ground behind you and lean your body back. After 10 more deep breaths, relax your body.

4. Stretching the Thigh in a Lying Position
Stretching the Thigh in a Lying Position
Benefits: Stretch the hamstrings

Lie flat on the ground with your legs fully extended. Bend your right knee, step on a yoga belt under your feet, and hold both ends of the yoga belt with your right hand. Then lift your right leg up and straighten it, and stretch the yoga belt with your right hand to let the soles of your feet feel the stretch. After maintaining 10 deep breaths, change the left leg to practice.

5. Pigeon Pose
Pigeon Pose
Benefits: release tension in the hip

Lie flat on the ground with your knees bent and your thighs parallel and hip-width apart. Place the ankle joint of the left leg on the right thigh, pass the left arm through the gap between the two thighs, cross the left and right hands under the knee of the right leg, and hug the right leg with both hands. Maintain the time of 10 deep breaths, and exchange exercises between the left and right legs.

6. Cow Face Style
Cow Face Style
Benefits: Improve the range of motion of the hip, relax the tense gluteal muscles and hamstrings

Lie flat on the ground with your knees crossed and your feet extended outwards. The right hand holds the left foot, and the left hand holds the right foot. Bring your heels closer to your body. After maintaining 10 deep breaths, switch your left and right legs and practice again.

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