Short Yoga Sequence For Runners
If you’re a runner, you know the importance of a good warm-up before you hit the pavement. But what about after a long run? Too often, runners will just head home and call it a day. However, a good cooldown is just as important as a good warm-up.
A cooldown helps your body return to its resting state, and it can also help reduce the risk of injury. Here’s a short yoga sequence that can help you cooldown after a long run.
1. Downward Dog: Start in a tabletop position, with your wrists below your shoulders and your knees below your hips. Then, push your hips up and back, and press your heels toward the floor. Hold for 5-10 breaths.
2. Child’s Pose: From Downward Dog, lower your knees to the floor and sit back on your heels. Bring your forehead to the floor, and extend your arms out in front of you. Hold for 5-10 breaths.
3. Cat-Cow: Come to all fours, with your hands below your shoulders and your knees below your hips. Inhale as you round your spine and tilt your head up, and exhale as you arch your spine and tuck your chin. Repeat for 5-10 breaths.
4. Pigeon Pose: From all fours, bring your right knee in toward your chest and extend your left leg behind you. Sink your hips toward the floor, and hold for 5-10 breaths. Switch sides.
5. Corpse Pose: Lie on your back with your legs slightly apart and your arms at your sides. Close your eyes and relax for 5-10 minutes.
Sphinx Yoga Pose Sequence
Sphinx Pose is a great way to open up the chest and stretch the front of the body. It’s also a great way to work on your balance.
1. Start in Table Pose.
2. Place your forearms on the ground, parallel to each other and shoulder-width apart.
3. Tuck your toes and press your hips up and forward so that your body forms a straight line from your head to your heels.
4. Hold for five breaths.
5. To come out of the pose, lower your hips to the ground and press yourself back up to Table Pose.
Sequence To End Yoga
Practice
Now that you have completed your yoga practice, it is important to end it in the right way. This sequence will help to ease you out of your yoga poses and leave you feeling refreshed and rejuvenated.
1. Child’s pose:
Start by coming into child’s pose, sitting on your heels with your forehead resting on the floor. Stay here for a few deep breaths, letting go of any stress or tension you may have accumulated during your practice.
2. Cat and Cow:
Next, move into cat and cow pose. Come onto all fours, with your spine long and your head and neck relaxed. Inhale as you arch your back and look up, and exhale as you round your spine and tuck your chin. Continue moving between these poses for a few breaths.
3. Downward-facing dog:
From cat and cow, move into downward-facing dog. Spread your fingers and press into your palms as you lengthen your spine and press your heels into the floor. Hold this pose for a few breaths, feeling the stretch through your shoulders and hamstrings.
4. Upward-facing dog:
From downward-facing dog, push off your hands and feet to come into upward-facing dog. Spread your fingers and push into your palms as you lift your hips and lengthen your spine. Hold this pose for a few breaths, feeling the stretch through your chest and abs.
5. Child’s pose:
Finish by coming back into child’s pose, sitting on your heels with your forehead resting on the floor. Take a few deep breaths here, letting go of any remaining stress or tension.
Sequence Yoga Poses
for Better Sleep
One of the many benefits of yoga is that it can help you get a better night’s sleep. Practicing certain poses before bed can help to relax your body and mind, making it easier to fall asleep and stay asleep. Here is a sequence of yoga poses that can help you get a good night’s sleep:
1. Child’s Pose: This pose is a great way to relax your body and mind. It stretches your hips, thighs, and lower back, and helps to calm your mind.
2. Seated Forward Bend: This pose stretches your hamstrings, spine, and lower back. It can help to calm your mind and relieve stress.
3. Legs-Up-the-Wall Pose: This pose is a great way to relax your mind and body. It stretches your hamstrings and lower back, and helps to improve circulation.
4. Supine Twist: This pose stretches your spine and hips, and helps to relieve stress and tension.
5. Corpse Pose: This pose is a great way to relax your body and mind. It helps to relieve stress and tension, and can promote better sleep.
Grateful Yoga Sequence
There are many reasons to be grateful, and one of the best ways to show gratitude is through our actions. One way to express our gratitude is by doing yoga. The following yoga sequence is designed to help you feel grateful for all the good in your life.
The sequence begins with a few gentle poses to help you settle in and connect with your breath. Next, we move into a heart-opening sequence to open your chest and encourage feelings of gratitude. The sequence ends with a few calming poses to help you reflect on all the good in your life.
So why not take a few minutes out of your day to express your gratitude through yoga? The following sequence is a great way to start.
Gentle Poses
Sanskrit: Sukhasana
English: Easy Pose
This pose is simple, but it can be very effective in calming the mind and promoting a sense of ease. Sit in a comfortable position with your legs crossed. Rest your hands in your lap with your palms facing up. Close your eyes and take a few deep breaths, focusing on the sensations in your body.
Sanskrit: Child’s Pose
English: Child’s Pose
This pose is a great way to release tension in the body and mind. Come to all fours, then curl your toes under and slowly lower your torso to the floor. Rest your forehead on the floor, and extend your arms out in front of you. Take a few deep breaths and allow yourself to relax into the pose.
Heart-Opening Sequence
Sanskrit: Anjali Mudra
English: Prayer Position
This pose is a simple way to open your heart and connect with your breath. Bring your hands together in prayer position in front of your chest. Take a few deep breaths and focus on the sensations in your body. Allow yourself to feel connected to your breath and to the people and things you’re grateful for.
Sanskrit: Camel Pose
English: Camel Pose
This pose is a great way to open your chest and encourage feelings of gratitude. Come to all fours, then slowly lift your torso up and arch your back. Rest your hands on your heels, and extend your neck and head back. Hold for a few seconds, then slowly lower your torso back to the floor.
Sanskrit: Fish Pose
English: Fish Pose
This pose is a great way to open your chest and stretch your back. Come to lie on your back on the floor. Place your hands on the floor beside you, then lift your torso up and rest your head on the floor. Extend your legs out straight and hold for a few seconds.
Calming Poses
Sanskrit: Corpse Pose
English: Corpse Pose
This pose is a great way to end your yoga practice and reflect on all the good in your life. Come to lie on your back on the floor. Stretch your legs out straight and place your arms by your sides with your palms facing up. Close your eyes and take a few deep breaths, allowing yourself to relax into the pose.
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.
