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7 basic standing yoga postures for runners, cyclists and triathletes
This article shows you 7 yoga postures that efficiently help triathletes, runners and cyclists with stiff muscles.
Stiff legs is a very common problem in runners and cyclists. Stiff leg muscles can cause different painful problems, e.g. iliotibial band friction syndrome and back problems. For more information about knee problems, in particular IT-Band problems, please visit my blog.
If you haven't got any yoga experience or if you have just started with yoga, these postures are a great start for getting more flexible leg muscles. I have chosen to write the english name as well as the sanskrit name to make it easier for you to find videos or pictures of the postures on the web. I recommend looking at youtube for instructions on how to do the bends.
Leg flexibility is important to be able to perform the sport specific motions with as little resistance as possible. This will make your efficiency better. Another important aspect is, that the poses described here will help you avoiding overuse injuries, as Iliotibial band syndrome. My knee pain is gone since I started doing yoga regularly.
In the beginning it is normal that the muscles are so stiff that you can't get into the postures. Don't give up because of that! Just do your yoga regularly and you will gain flexibility. It will take some time, but it's very rewarding.
I recommend the following postures for increasing your leg flexibility:
Standing forward bend (Uttanasana): A asana for increasing the flexibility in your hamstrings, spinal muscles and the gluteus maximus, medius and minimus. If you suffer from a back injury, you should take it easy with this bend. It is important letting gravity do the work. No pushing your body into this asana. If you have tight hamstrings, bend your knees to improve the stretch.
Warrior I (Virabhadrasana I): In runners and cyclists, the hip flexors is a normal weak point. The Warrior I works on those flexors. The Warrior I will increase your flexibility in the hips, back and front groins.
Warrior II (Virabhadrasana II): As in Warrior I this posture stretches the hip joints and opens the groins and it also stretches the inner thigh muscles.
Side Angle Pose (Parsvakonasana): With this natural follower of the Warrior II you will stretch the back side of the legs and open the groins. The upper body will be flexed as well.
Triangle Pose (Trikonasana): This is a follow up of the Warrior I pose. Works the side body and the hips.
Intense side stretch (Parsvottanasana): This is another very good stretch for your hamstrings and it will also increase the flexibility in your gluteus maximus. This posture is more intense in the hamstrings than the standing forward bend.
Wide stance forward bend (Prasarita Padottanasana): This pose stretches your hamstrings and gluteus maximus efficiently. It is also called wide-legged forward fold and is a relative to the standing forward bend with the difference that in this pose you have your feet wider apart.
To get the most of the asanas described above, stay for five deep breaths in position. By doing the postures regularly you will open up your groin and increase the flexibility in your legs and hips. This will reduce the risk of getting problems with overuse injuries. I recommend doing these postures at least three times a week and when you have done them for 2 months we can go to the next level.
I hope these Yoga asanas will help you enjoying your sport!
Gunnar
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