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Whether you are a professional runner with several medals on your name or just a homemaker who loves to jog in the morning or evenings, yoga can help you get the most out of the exercise. You do not need a center for yoga to perform the most vital poses that are beneficial to runners. All you require is a mat and a simple yoga block. Before you begin the yoga poses, you need to get a clearance from your doctor. These poses are not suitable for pregnant women. Hold each pose for at least five breathes. Some of the poses beneficial to runners are: Butterfly stretch - This is a common pose in yoga training retreats. It opens the hips and the groin to stretch the inner thighs and the back. To get to this pose, seat on the mat and bring the soles of your legs together. Interlace the fingers as you place them on the toes. Roll the shoulders back and seat tall, gazing past the end of your nose. For a deeper stretch, lean forward and stop when you begin to feel uncomfortable. Place blocks under your knees if the hips are too tight. Seated wide-angled forward fold - This pose has many benefits but the main ones is that it stretches the calves, hamstrings, and strengthens and straightens your spine. From your butterfly pose, extend the legs out at a 90-degree angle. Slightly lean forward as you place both hands on the mat. Bend the knees as much as you may need to while bringing the legs closer together if you wish. Cow-face fold - This poses is highly effective for stretching a tiny muscle deep in your glutes called pirifomis. It is among the few poses that target the hard to reach muscles in your hips and glutes. To get into this position, bring the left foot back by the right hip from a seating position. Stack the right knee on to the left using the right foot by the left hip. Grab the left foot with the right hand and the right foot with the left hand, slightly lean forward and gaze past your nose. Figure 4 pose - This pose stretches the outside of your thighs as well as your inner thighs. Lie on your back and bring the knees inwards at a 90 degree angle from your chest. Place the right ankle on the left thigh, interlace the fingers as you place them behind the left thigh and then pull the left thigh towards the chest. Do this on the other side. We provide the best info about yoga and health retreats and yoga retreats in Asia. For further details please visit the provided links.
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