Overview
A six week series to better your personal knowledge of Yoga, to address and empower both your Yoga practice as well as your run. Learn strategies for active recovery, release accumulated pain & tension, & build endurance, strength, flexibility. With guidance, develop a personalized approach that you can take with you into personal practice upon completion of the course.
“Yoga is the perfect recovery activity for runners. It relieves soreness and tension in your hardworking muscles and restores range of motion so you can run better the next time you hit the road.” -Rebecca Pacheco, author of Do Your Om Thing: Bending Yoga Tradition to Fit Your Modern Life
What to expect
This series is divided into 2 mini-series: the first, isolation exercises, techniques for pain relief, building strength & resilience; the second, energetic intention and approach.
Week 1: Hamstrings & Quads
Lower back pain? Knee pain? The posterior chain (muscles along the back of your body) is vital in all aspects of athletic performance. Tight hamstrings reduce the mobility of your pelvis, which in turn increases strain and pressure on your lower back. Strong and flexible hamstrings can improve running efficiency, agility, and power.
Week 2: Hip Flexors
Tight hips can affect your range of motion, which can impact everything from how deeply you can squat or lunge to the ease of your running stride. Tight hip flexors can also make it harder for your glutes to activate, which can lead other muscles to compensate and take on more work than they can handle (like those in the low back), increasing your risk of injury.
Week 3: Side Body
Most of us live a good portion of our waking lives in the sagittal plane of movement, which is flexion and extension. Sitting at a desk, driving a car or a bike, eating at tables, running, hiking, rowing – all of these activities take place in flexion (forward bending out of a neutral standing position). This practice is designed to lengthen, strengthen, lift, and stretch the sides of your body to give you relief and prevention from back pain.
Week 4: Brahmana Activate & Invigorate
a sequence for morning, pre-work, or pre-run.
Week 5: Langhana Subdue, Relax, Ease. Running can be very activating… learn how to subdue body & mind on rest days.
Week 6: Samana Balance, Assimilate, & Digest How do we digest our experiences, assimilate into modern life? In this last class, I offer a balanced practice to encourage and support you to take all that we’ve practiced the past 5 weeks together, and all that you practice off the mat, to assimilate and cultivate an ongoing practice to support your running, your body, your life.