In the second installment of Yoga for sport, especially for runners, we are going to do a session focused on post-run. Unlike the pre-race session, this one is more focused on the joints and ligaments, we are going to help them get back to normal after an intense race.
[Music] hello i'm rafael lópez welcome to the videos conscious television videos for yoga for today's series is going to be about yoga for runners
yoga for runners the first series was going more dedicated to the preparation of the soft tissue and tendon and muscle tissue for the effort that will be to request after the race then we would do our cardiovascular warm up already in race or our competition our training and however the final series which is the one we are going to do to teach right now is more dedicated to the joints and the ligaments joints and ligaments rather than tissue
muscle of the tendinous muscle the repetitive gesture impacting also compresses the joints and we talk a lot in stretching about what muscles are muscles are involved or not we're going to focus on this time a little bit also on what effect we want to have on the joint groups that are involved or not
will participate in this stretching, however, the first one the first one is going to be a farewell of the gesture
muscular when we run we dissociate one leg from the other from another because we are going to give a final stretch to that one to that one
muscle group so that it doesn't become atrophied after the short gesture of the run and from there you will see that we focus more on the work of the joints
joints the first one is simple although it is the split stand is very hard, the standing espagat is a very hard very hard gesture and I will associate it with an exhalation
precisely because I don't want to hold my breath the breath nor inhale the anguish that is always forces us to inhale what I want to do is to let go no matter how flexible we are about everything after we have had the run we will be in charge we will be congested we won't go up a lot but I want my body to understand that the short gesture of the short gesture of the race pace is not the maximum range that I want to stay for the rest of the day
day I want to remind him that to me the higher ranges I'm interested in them and I want you to keep them then
we just look for support in the hands we fold knees as much as necessary so that this support is comfortable
support is comfortable I don't want a precarious support
I want to be firmly on the ground and from that point on from there with an exhalation as long as possible but just on exhale with one of my feet I'm going to try to touch the try to touch the sky and with my nose my legs [exhaling] inhaled inhaled collect gesture deep exhaled the opposite [exhale] then we start to focus already on the joints I bring both my feet to the ground and I kneel down on them however notice that we humans when we kneel down we tend to cause a parenthesis between the legs by moving the two ankles away and sitting on the space in between I don't want it I don't want it, let's try to keep the two parallel legs and support each ischium on each heel and each heel each buttock bone on each heel this way I'm opening the instep and my weight is pushing the heel forward is pushing the heel forward not with this accent yawning the instep forward which is something that I want to actually we can even like try to walk just with the knees just a little bit more forward to stretch that tissue forward to stretch that tissue out we we settle into the breath and cradle ourselves to the left and right left and right as if it were a rolling pin
the tibia I was trying to knead a little bit the mag in the the mag a little bit in the race the only moment when the foot is on tiptoe is when my weight is no longer the weight of me and the gesture compresses my weight
the gesture of flexing the dorsal flexion of the foot is my muscular action that provokes the toe but it never loads me open that joint and that's what we want right now
what we want right now we want to yawn the space between the tibia and the talus a little bit little bit remove and allow my tissues to to accommodate that shape so that's why I was saying that we're dedicating a little bit more time to the joints
yes it's very annoying yes yes yes just putting my weight on top of the instep is already very hard for me
I can keep my hands on the ground and delegate some of my load to my hands some of my load to my hands by taking more of it off of my hands weight and that I could go as far forward as necessary but I want to be comfortable I want to relax if my lack of ankle flexibility allows me to get over ankle flexibility allows me to get on top of it
but it does not allow me to stop being in tension I am not creating the space I am not accommodating I am not creating the space I am not accommodating a we don't care we don't want to suffer in this final phase the other way around we want to give the thanks to our structures for the good that they have behaved in the race we do not want to the workload on them once we've opened up the front face once we have opened the front face I change the and toes on the mag and sit on them for a second
mag and I sit on them for a second so that I can that was my weight is opening up the sole of the foot stretching the fascia letting it open up a little bit
once I'm here I'm going to look for the support of my hands on the heels I normally rest on it when we're not very warm we're not very flexible the opposite side of the knuckle the base of the fingers
we rest it on the achilles tendon on the or on the tip of the the tip of the calcaneus and from there we're going to entering the camel back into our asana very important not to think that the camel back is the camel back
it's forward with my pubis and my bladder
I'm not trying to reach with my head to the the wall behind me I'm trying to reach with my pubis to the wall that I have in front of me we'll go in inhaling as in all the chest openings we do in yoga the chest that we do in yoga and the idea is that I'm going to start the gesture with my pubis it's my pubis that's the first one that wants to move forward and come towards it towards the wall you'll never see that it's a weird way to get on the camel to enter the camel and now only to the beginner this is the usual way of entering the camel we enter from the high position and then I'm entering entering backwards but I leave that for the advanced I leave it for the advanced intermission we exhale and inhaling initiated the gesture from my pubis pubis advancing with it and then all the structures that go above him are getting into the gesture one after the other
other until at the end we open the heart to the sky
very important that the buttocks are very tight they're protecting my lumbar that we are performing a lumbar extension the gluteus is going to push forward on the pelvis and and also if we maintain its contraction it's going to try to to do a little bit of retroversion which is impossible of course in that posture but it's going to struggle it's going to defend it's going to prevent us from falling even before excessive express version and on this new empty me and inhaling I enter the position we could leave it here perfectly we could look for more support in the hands nothing happens we can keep the gaze in front or if we are comfortable we feel we want to reach forward with the pubis upward with the heart and backward with the the head notice that I interrupted it here because I don't want the voice to change me if I go any further the vocal cord gets strained whenever that happens it's slightly stressful for breathing if I feel that I am able to hanging with my head at all and that stress it does not distress me and my breathing I accept it nothing happens but we calmly keep the look straight ahead and it's also ok and we are trying to open this we are trying to open this space notice that the hip flexors during the run never go further back than this point go further back than this point
I want to yawn
now the space in my groin I want to iron everything between my knees between my knees and my chest I want to iron everything between my knees and my chest
posture is pretty hard so rather than giving a pattern of breaths I'm pattern of breaths I'm going to hold it for two to three breaths
four or five whatever but that I'm comfortable and that I'm coming out of it properly I don't want to to collapse in the posture we keep a little bit of energy a little bit of energy an ace in the hole to be able to get out of it
we sit up comfortably from the camelback as we exhale we we sit down we pass the legs to the other side sorry we pass the pelvis to the other side of the foot support we open our knees a little bit we maintain the we want external rotation in the hips but we don't want the hips but we don't want external rotation in the feet we can accommodate a little bit by opening up the foot a little bit but I don't want to teach him my bridges my inner side of my feet that wall that's in front of me that I have in front of me that is leaning on heels or not on bad health in the deep squat I don't mind it so much but I never support heels at the expense of open knees a lot this would be horrible this is the this is the worst squat that we can do
toes more open than the knees knees the knees fall inward knee yawning on the inside I prefer the knee to be wider than the foot and the wider than the foot and that the foot does not open too much
and if that means that a heel support is therefore welcome no problem we will create that one
flexibility now the tissue that I want to open is the lumbar tissue that when we are running just flexes when I have very tight hamstrings, so theoretically tight then theoretically in a race I would I keep my lumbar more or less neutral, the only problem is that problem is that when I move forward with my leg my extensors my posterior chain my posterior chain if it's too tight it forces me to retro and that's the consequence of a pull it's not a consequence of the pelvis wanting to do that during the rest of the race then now I propose you to rest open yawning towards back the vertebrae in a low posture we can keep your hands in front of you and your heel in the air
but I want to have the feeling that I'm hanging that my heel wants to drop that my pelvis wants to drop if I'm comfortable sitting my heel I feel it and if I'm comfortable I am comfortable pushing with my elbows my knees and opening my chest I hold it we open the lumbar in this posture and then we would stretch more muscles pelvic muscles we hold again this posture we are starting to open to create spaces the pyramidals there's already a pyramidal stretch in this posture but it's small so that's why I'm only like preparing the pyramidal for the next gesture kapotasana the pigeon the simplest of them all let's stretch the leg backwards and put the other leg forward
the other leg forward the knee stays behind the foot is behind the hand and close to it the foot is behind the hand of the opposite hand but farther away and the foot of the other leg is behind it
back is going to walk alternating with the knee to move away and closer to me and pubis to the floor all what I can in this posture is super important that we respect the knee the way I'm going to choose for my foot will be the one that will take the tension off from the knee I don't want to feel the stretching on it I don't want to feel any pinch all the pyramidal the pyramidal stretches can begin in the gluteus and run along the skin that is in contact with the contact with the ground but never reach to the knee, notice that by orienting the foot in different different positions we change the relationship that the tibia has with the femur and in any case the standard way in the standard way is to keep the foot in flexion and active so that the tibial muscles were trying to stay active and fight that trying to stay active and fight that rotation that is proposed by the gesture to the meniscus which is not very nice in that posture then we look for closeness in the knee distance a little bit on the active foot that foot way with the leg backwards and once you've moved the the back foot has been moved as far back as possible I move my hands forward and inhale one more time as if one more time as if saying goodbye to the activity exhaled and I try to relax into the posture as we are into the postures as this series is a series of i want to sleep in that posture as we have a sabas ma attitude I want to surrender I want to fall asleep in this posture and breathe in it and relax my belly so that it doesn't it doesn't feel like we put our foot in cold water
and the belly wants to stay active during the whole gesture of the dove I want to surrender myself to her I want to soak in that posture I accept the the closeness between the knee and the chest I don't fight in against it and we will alternate the two legs we dedicate as many breaths to it as we are I want to be comfortable in that position I want to be comfortable in that position I want to be comfortable but before it starts to become stressful that I shouldn't actually every breath that I that I accumulate here I should get more comfortable in the posture if we don't collect a little bit if after 7-8 breaths in pigeon we are still in tension pigeon we are still in tension we are still wanting to to get out of it is that we were too much in it of it next time we can pick ourselves up a a little bit more don't move that foot so far away rest it on the elbows but I want this is restorative work
we'd go back through the deep squat
we accommodate tissues again we would build it up same thing on the opposite side we would breathe again and once we're done we'll go through the deep squat again with that second side we sit the pelvis down and we go to the front to the front and we are going to start with the inversions one of the characteristics of yoga is that we always end the sessions with some kind of inversion any gesture in which the legs and pelvis are higher and the the legs and pelvis are higher than the heart
then we are working, we are making gravity work in our favor normally
when I am standing the blood has a tendency the fluids of the tendency to fall the fluids of the tendency to fall the toxins the lymph flow has a tendency to accumulate lower down accumulate further down and to my heart and to my circulatory system has a hard time pulling from that load upwards when I reverse myself
I get the opposite gravity becomes my ally I've run I've created a lot of toxin in the I have created inflammation I want to bring it back to me back to me first we'll go to nothing we can push the ground or we could even look for the feet or hands let's close the chest here it costs me but I try to breathe a couple of times opening my back times by opening my back by releasing the fabric of the once the back is satisfied we look for the support of the hands and we raise the legs up at the top make sure that you have the throat that your chest is not crushing your throat and there you want to be comfortable and relaxed you want to relax you want to loosen up your legs we want the return to be I can't be in tension I can't be active I'm not doing I can't be active I'm not doing a posture of I'm actually restoring myself if I'm not able to stand here quietly for one minute
restoring and feeling my calves throbbing and the blood is coming back because I'm in tension even sitting and leaning our feet on the wall would be effective but I want you to stay for a minute with your feet higher than your kidneys to favor that direction favor that direction then I want you to and always with a minute of reversal to return to the re that returns to the re that returns the liquid that returns the toxin the wall would be fantastic but the key idea is that you understand key idea is that you understand that the final series is I'm not trying to increase the training load of the day
I am not trying to increase the training load of the day
thanks to my body for how well it has behaved during the race and that's all during the race and that's it, thank you very much
Audio:
Subtitules:
Vinyasa: Eka Pada Koundinyasana II
Practice of Hatha yoga according to Sivananda.
Ying Yang Yoga Class - Lorena González
Relieving sciatica
Class 1 - Consciousness
Sun Salutation Practice - Surya Namaskar
Mindful relaxation session - Yoga Nidra
Yoga for sport: To relieve back pain and sciatica.
Yoga to improve your life 1: Revitalising and cleansing the body
Supported bending