Why spinning (cycling) and running are brilliant exercises to do especially for cardiovascular and fat burning benefits…BUT you do need YOGA too as these exercises overuse major muscles i.e. Hip flexors and hamstrings .. Also Yoga has the benefits of keeping the muscles around the joints strong and aligned which in turn protects the joints when participating in any high impact exercise!!
Spinning and running or anything that gets your heart rate up is fab for quick fat burning and the great release of endorphins!! It also gives you that feel good factor but isn’t always good for your posture if done long term and as the body ages.. But if you mix it up with yoga it can defiantly help you to get your posture back and keep you standing tall with shoulders back and down and abs pulled in .. Also helps to strengthen the weak and smaller muscle that get left out in any exercise that just uses major muscles if this happens the strong muscles pull on the weak ones causing misalignment and bad posture as unfortunately the muscles are really good at helping each other out (overcompensating) which isn’t really a good thing when is comes to posture…
The core muscles also get forgotten so it’s good to keep these strong to support the lower back especially when it comes to running this is where yoga comes in as yoga works the core in many yoga poses .. These are some exercises that are good for the cardio guys..
1. Down dog
This is fab for the hamstrings it stretches right down to the calves into the ankles then once in this position you can also walk out your dog by easing one heel down while bending the opposite knee this dynamically stretches hamstrings and calves.
To get into you down dog pose start on all fours wrists inline with shoulders, knees inline with hips… tuck under your toes raise your bottom up then ease heels down keeping bottom lifted .. Spread the fingers to get a good base..make sure you engage your core muscle before you lift up to support lower back. If you want more stretch in your lower back bend your knees and tilt your hips towards the front then ease heels down. Drop head down so you look at your knees not the floor so your neck is in line with your spine to avoid neck tension. Stay there for 5 or 6 breaths then lower back to all fours and then sit back on to ankles with arms reaching forward to passively stretch the back and breath into the back for a few breaths .. Rpt if you feel you need it ..
2. Hip Flexor stretch (lunge)
The hip flexors always become tight when we run or cycle so they really do need stretching and not just a quick one either in an average yoga class (depending obviously which Yoga class you go to) the hip flexors get stretched around 30-40% of the time as lots of poses in yoga involve hip flexor stretches !
The main one is the lunge.. This is done by standing with feet together then take one leg back directly behind long and low toe facing forward heel off the floor the front leg (the other leg) should be bent with knee inline with the ankle for right knee and hip alignment, check also the knee is in line with the second and third toe. Take your arms then above your head palms facing in shoulder distance or if you want to incorporate a chest stretch you can place your hands on your lower back thumbs together fingers around waist. Hold each leg in the lunge for 5 or 6 breaths then repeat each side as many times as you feel you need it just listen to your body ..i.e. If you have been for an extra long run then maybe repeat a few times to help prevent them becoming tight.
3. Cobblers pose
This helps to stretch the groin area and inner thighs that also can become a tight area when running and cycling .
Start by sitting on the floor then bend your knees and bring the soles of your feet together, letting the knees fall out to either side. Draw your feet in as close to your body as is comfortable but ease off if you feel any pain in your knees at all!! Press the outer edges of the feet together strongly. If you feel your spine is not straight take a folding towel and place it underneath your bottom to give you some extra length in your spine, it is important to sit straight in this pose. Breath here for 8 to 10 breaths easing the knees down gently on the out breath but be aware of the knees you shouldn’t feel any pain! If you are tight in the hips you may feel a little pain so listen to your body and take it gently to avoid hurting your knees!! As you advance and get used to this you can then keeping you back long go forward but get used to sitting tall first.
4.Seated twist
This opens the shoulders, neck and hips while stretching the spine especially in the thoracic area all these area can become tight when running especially if we become tense and stressed while running on last few miles maybe ..
start by bending your left knee and bring the sole of your left foot to the floor on the outside of the right thigh. Bend the right knee, and tuck the right foot in near the left buttock. Inhale and bring the right arm up near your right ear then when you exhale twist the to the left, bringing the right elbow to the outside the of left knee and the left palm to the floor, just behind your sit bones. Look out over the left shoulder, but don’t overturn the neck to avoid injury the twist should originated in the thoracic area not the neck. Push the big left toe down into the floor and the sole of your left foot flat on the floor. Take 6 to 8 breaths. When you release the pose, take a slight counter twist to the opposite direction. Rpt everything on the other side ..
5. Standing straddle forward bend
Stretches the hamstrings and opens the hips and stretches the spine.
Step the feet apart into a wide straddle. The feet should be slightly pigeon-toed so that the outside edges of the feet stay parallel. Take a breath in lift the chest hands on your hips then come forward on the out breath. Bring the hands directly underneath your shoulders. Then begin to walk the hands back, bringing your wrists in line with your ankles, if possible.Try bringing your body weight forward into the balls of your feet to keep the hips in the same plane as the ankles. Lift the knees to activate the front of the legs to get the stretch at the back of the legs. Stay here for 5 to 10 breaths, lengthening the spine on the inhales and deepening the forward bend on the exhales.To come out, bring your hands onto your hips and keep your back flat as you come up to stand. If your hamstrings are very tight you may need a block to place your hands on or a few thick hard back books will do.
6. Standing, forward bend (pyramid pose)
Stretches and strengthens the legs, especially the hamstrings.
Start in down dog pose (explained in number one) bring the right foot forward next to the right hand. Straighten the right leg as you step the left foot forward so that the feet are about three feet apart. The left foot is facing forward with sole flat on the floor.Bring the body to an upright position and make sure the hips are squared towards the front of the mat. Breath in and lift the chest with hands on the hips on the next exhale fold forward bringing the hands to the floor or if again you have tight hamstrings you may need to place a block either side of the foot for your hands. On each inhale, lengthen the spine. On each exhale, take the forward bend a little deeper. Keep both knees pulled up and take 6 or 8 breaths in the pose. Then send the front leg back to down dog and repeat on the other leg.
7. Dancers pose
This helps to Strengthens the legs, improves balance and core strength, stretches the shoulders.
Start in a standing position engage your core muscles shift your weight onto the right leg, Bend your left knee take your left thumb to left big toe. Start to bring the left foot and the right arm up toward the ceiling as you bring your torso forward. Push your foot into your hand. Keep core engaged and hold for 5 or 6 deep breaths try not to shallow breath which sometimes happens when we are concentrating on our balance. Rpt on the other leg.
These are just a few of many exercises for runners and spinners but if you do have time to go to a yoga class even just once a week this will help hugely with your performance and also reduce injury. As in a class you are there for a least an hour stretching and strengthening not just a quick stretch which is what a lot of people do unfortunately and as we age if you are not stretching properly the misalignment starts to kick in then the pain and it’s all down hill from there so if you want to run the London marathon when your 90 years old get yourself to a yoga class NOW!!!
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