Yoga is a multipurpose activity and aim to target every walk of life. In this article, we will talk about a particular yoga posture for runner called Parsvottanasana (Intense Side Stretch Pose). You can practice this yoga postures after running or at the time you prefer; always remember that before stretching, you should do at least ten minutes of cardio to warm up and you should listen to your body.
Steps to Perform Parsvottanasana (Intense Side Stretch Pose)
- Like many standing yoga poses, it also begins with mountain pose. Take a step to the side to separate your feet about a meter away. Rotate your foot and your left knee 60 degrees inward and your foot and your right knee 90 degrees outward. The left side of your hip is further back than the right; now rotate your torso as well to 90 degrees clockwise. Elevate the lower abdomen, so that your pelvis is vertical and your tailbone is pointing toward the ground. Align well your knees and legs.
- Inhale and raise your arms above your head. As you exhale, gently bend forward from the hips to 90 degrees and pose your hands on the shins, ankles or floor. Keep your legs straight and hips parallel.
- Lengthen the spine and make sure your neck and your head are in a straight line. Raise your abs a little while you separate the ribs of the thighs. Raise your chest and your abdomen and stretch your neck. Inhale and exhale to extend your torso and upper part of your body from hip forward.
- Help yourself with each exhale to stretch far down, bringing your chest to the leg is stretched forward and your face to the right tap. Make sure you have the muscles of the thighs and hips actively pressing the back heel.
- Hold the pose for five to ten breaths, always trying to breathe smoothly and stably. To exit the position, inhale and raise the torso. Return to center and repeat to the opposite side.
- You can put a chair in front of you or face a wall, so that you can sustain it with stretched arms and torso parallel to the floor. In this way, you can keep your back straight and chest open and widely breathing, which are two of the great benefits of this posture.
Benefits of Parsvottanasana Yoga Pose
Parsvottanasana strengthens the legs, essentially it gives a profound hamstrings stretch, promotes flexibility of the hips, spine, improves posture, open your shoulders and improves digestion. Like other forward bends, it promotes emotional balance and inner strength.
You should attend yoga teacher training course Bali to have optimal results for your running practice.