Yoga for sport: Post racing runners

[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