Best Yoga Sequence
for Runners
There are many yoga poses that runners can do to help improve their running. Here is a sequence of poses that can help runners to improve their performance, increase their flexibility and prevent injuries.
1. Child’s Pose (Balasana)
This pose is a great way to start your yoga routine. It helps to calm the mind and relax the body.
How to do it:
Kneel on the floor with your big toes touching and your knees hip-width apart. Sit back on your heels and extend your arms forward, shoulder-width apart. Rest your forehead on the floor. Hold for 5-10 breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This pose helps to lengthen the spine and open up the chest.
How to do it:
Come onto all fours with your hands shoulder-width apart and your knees hip-width apart. Press your palms into the floor and lift your hips up and back, extending your spine and tucking your toes. Hold for 5-10 breaths.
3. Runner’s Lunge (Anjaneyasana)
This pose stretches the hip flexors and quads.
How to do it:
Come into a runner’s lunge with your right foot forward and your left knee on the floor. Extend your left arm overhead and reach your right hand to the inside of your right ankle. Hold for 5-10 breaths, then switch sides.
4. Triangle Pose (Trikonasana)
This pose stretches the hamstrings, hips and chest.
How to do it:
Stand with your feet 3-4 feet apart and point your toes out to the sides. Extend your arms out to the sides, parallel to the floor. Bend to the right, reaching your right hand to the floor and your left hand to the sky. Hold for 5-10 breaths, then switch sides.
5. Camel Pose (Ustrasana)
This pose stretches the hip flexors and opens the chest.
How to do it:
Come to kneeling on the floor with your knees hip-width apart. Place your hands on your lower back, with your fingers pointing down. arch your back and tuck your chin, extending your hips and lengthening your spine. Hold for 5-10 breaths.
6. Bridge Pose (Setu Bandhasana)
This pose strengthens the glutes and hamstrings and opens the chest.
How to do it:
Lie flat on your back with your feet flat on the floor and your knees bent. Place your feet hip-width apart and press into your heels to lift your hips off the floor. Clasp your hands together underneath your back and hold for 5-10 breaths.
7. Corpse Pose (Savasana)
This pose is a great way to end your yoga routine. It helps to calm the mind and relax the body.
How to do it:
Lie flat on your back with your feet flat on the floor and your knees bent. Place your feet hip-width apart and press into your heels to lift your hips off the floor. Clasp your hands together underneath your back and hold for 5-10 breaths.
Hatha Yoga Poses Sequence
The following sequence of hatha yoga poses is a basic sequence that can be modified to meet the needs of any individual. This sequence can be used to open the body, increase flexibility and strength, and calm the mind.
1. Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that can be used to warm up the body or to center the mind. To come into Mountain pose, stand with your feet hip-width apart and your toes pointing forward. Engage your quadriceps and glutes to lift your knees and press your hips forward. Stack your shoulders over your hips and press your palms together at your heart. Lift your chin and gaze softly forward. Hold for 5-10 breaths.
2. Downward Dog (Adho Mukha Svanasana)
Downward Dog is a basic yoga pose that stretches the hamstrings, calves, and back. To come into Downward Dog, start in Mountain pose. Shift your weight back and press your hips up and back, coming into an inverted V shape. Let your head hang freely and press your palms firmly into the ground. Hold for 5-10 breaths.
3. Child’s Pose (Balasana)
Child’s pose is a basic yoga pose that calms the mind and stretches the hips, thighs, and ankles. To come into Child’s pose, start on all fours with your hands stacked under your shoulders and your knees hip-width apart. Bend your knees and sink your hips back, coming into a deep squat. Extend your arms forward and rest your forehead on the ground. Hold for 5-10 breaths.
4. Camel Pose (Ustrasana)
Camel pose is a backbend that stretches the chest and hips. To come into Camel pose, start in Child’s pose. Reach your hands back and grab your ankles, then press your hips up and back, coming into an inverted V shape. Lift your chin and gaze up at the ceiling. Hold for 5-10 breaths.
5. Cow Face Pose (Gomukhasana)
Cow Face pose is a seated pose that stretches the hips, chest, and shoulders. To come into Cow Face pose, sit with your knees bent and your feet together. Cross your right ankle over your left knee and press your right knee into your ankle. Reach your left arm behind you and clasp your right hand. Turn your palm up and lift your elbow toward the ceiling. Hold for 5-10 breaths, then switch sides.
6. Triangle Pose (Trikonasana)
Triangle pose is a standing pose that stretches the hips, thighs, and hamstrings. To come into Triangle pose, stand with your feet hip-width apart and your toes pointing forward. Turn your right toes 90 degrees and your left toes in slightly. Reach your right arm straight out to the right and your left arm straight out to the left. Bend your right knee and reach your right hand to your right ankle. Hold for 5-10 breaths, then switch sides.
7. Warrior I (Virabhadrasana I)
Warrior I is a standing pose that strengthens the legs and opens the hips. To come into Warrior I, stand with your feet hip-width apart and your toes pointing forward. Step your right foot back 3-4 feet and turn your right toes 45 degrees outward. Reach your arms out to the sides and bend your right knee, coming into a deep lunge. Hold for 5-10 breaths, then switch sides.
8. Warrior II (Virabhadrasana II)
Warrior II is a standing pose that strengthens the legs and opens the hips. To come into Warrior II, stand with your feet hip-width apart and your toes pointing forward. Step your left foot back 3-4 feet and turn your left toes 45 degrees outward. Reach your arms out to the sides and bend your left knee, coming into a deep lunge. Hold for 5-10 breaths, then switch sides.
9. Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle pose is a standing pose that stretches the hips, thighs, and hamstrings. To come into Extended Triangle pose, stand with your feet hip-width apart and your toes pointing forward. Turn your right toes 90 degrees and your left toes in slightly. Reach your right arm straight out to the right and your left arm straight out to the left. Reach your right hand as far as you can to the right and your left hand as far as you can to the left. Hold for 5-10 breaths.
10. Corpse Pose (Savasana)
Corpse pose is a relaxation pose that calms the mind and relaxes the body. To come into Corpse pose, lie on your back with your legs slightly apart and your arms at your sides. Close your eyes and relax your body. Hold for 5-10 minutes.
A Detoxifying Kundalini Yoga Sequence For Radiance Yoga Journalyoga Journal
We all know that yoga is amazing for detoxifying the body, but sometimes we need a little guidance when it comes to sequencing a detoxifying yoga practice. That’s why we’ve put together this Kundalini yoga sequence for detoxification.
The sequence begins with a Kundalini warm-up to get the energy moving and open up the body. We then move on to a detoxifying yoga sequence that includes poses such as Camel, Fish, and Downward Dog. These poses help to open up the chest and spine, and stimulate the digestive system.
We then finish with a Kundalini meditation to help clear the mind and release any toxins that may still be lingering. This sequence is a great way to detoxify the body and feel radiant and energized.
Autumn Yoga Flow Sequence
The leaves are changing color and the air is getting crisper–autumn is officially here! This is a great time to enjoy the outdoors and take advantage of the fall weather by doing some yoga. The following sequence is a great way to start your day or wind down in the evening.
1. Sun Salutation A (Surya Namaskar A)
This sequence of poses is a great way to warm up your body and get your energy flowing. Start in Mountain Pose (Tadasana) with your feet together and your hands at your heart. Inhale as you reach your arms up overhead, and exhale as you fold forward into a standing forward fold. Inhale as you step your right foot back into a lunge, and exhale as you fold forward into a low lunge. Inhale as you come back to standing, and exhale as you fold forward into a standing forward fold. Inhale as you step your left foot back into a lunge, and exhale as you fold forward into a low lunge. Inhale as you come back to standing, and exhale as you fold forward into a standing forward fold. Then, inhale as you lift your arms overhead and exhale as you fold forward into a standing forward fold. Finally, inhale as you step your feet together and exhale as you fold forward into a standing forward fold.
2. Half Camel (Ardha Ustrasana)
This pose is a great way to open up your chest and hips. Start in Camel Pose (Ustrasana) with your hands on your hips. Exhale as you lean back and press your hips forward, and inhale as you come back to standing. Then, exhale as you step your right foot back and inhale as you come back to standing. Exhale as you lean back and press your hips forward, and inhale as you come back to standing. Finally, exhale as you step your left foot back and inhale as you come back to standing.
3. Downward-Facing Dog (Adho Mukha Svanasana)
This pose is a great way to stretch your hamstrings and calves. Start in Tabletop Pose ( tabletop_pose ) with your hands and knees on the ground. Exhale as you press your hips up and back, and inhale as you come back to Tabletop Pose.
4. Low Plank (Chaturanga Dandasana)
This pose is a great way to build strength in your arms and core. Start in Tabletop Pose with your hands and knees on the ground. Exhale as you press your hips up and back, and then inhale as you come down to your forearms. Keep your elbows close to your sides, and make sure your shoulders are in line with your wrists.
5. Upward-Facing Dog (Urdhva Mukha Svanasana)
This pose is a great way to open up your chest and stretch your hamstrings. Start in Downward-Facing Dog with your hands and feet on the ground. Inhale as you press your hips up and back, and then exhale as you lift your chest and head up. Keep your shoulders in line with your wrists, and make sure your hips are in line with your shoulders.
6. Child’s Pose (Balasana)
This pose is a great way to relax your body and mind. Start in Tabletop Pose with your hands and knees on the ground. Exhale as you sit back on your heels, and then inhale as you come forward to Child’s Pose. Rest your forehead on the ground, and extend your arms out in front of you.
90 Minute Restorative Yoga Sequence
This sequence is designed to help you restore and relax your body. It is a great sequence to do at the end of the day, or anytime you need to relax and rejuvenate.
1. Start in a comfortable seated position. Take a few deep breaths and relax your body.
2. Bring your attention to your feet. Bend your knees and take your feet in to your hands. Rock back and forth a few times, and then slowly extend your legs out in front of you.
3. Stretch your arms out in front of you, and then slowly fold forward, bringing your forehead to your knees. Stay here for a few deep breaths, and then slowly extend your spine back up.
4. Bring your attention to your right arm. Bend your elbow and place your right hand on your right hip. Gently twist your body to the right, and then look over your right shoulder. Hold for a few deep breaths, and then switch sides.
5. Bring your attention to your left arm. Bend your elbow and place your left hand on your left hip. Gently twist your body to the left, and then look over your left shoulder. Hold for a few deep breaths, and then switch sides.
6. Bring your attention to your chest. Take a deep breath in, and as you exhale, slowly fold forward. Bring your hands to your heart center, and stay here for a few deep breaths.
7. Extend your legs out in front of you, and then slowly recline back. Place your hands on your belly, and take a few deep breaths.
8. Take a few deep breaths, and then slowly roll back in to a seated position.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
