Yoga for sport: Pre racing runner

[Sound] hi i'm rafael lópez welcome to the  conscious television videos for yoga for   today's series today is going to be the one about  yoga for runners so let's start   with the pre workout series in which we are going to  accommodate the tissues to the effort that will be   we're going to ask for afterwards so we're not going to stretch yet

  we're not going to stretch yet I don't want to create elongation

   in the muscle I just want to elongate  a little bit of the tissue to accommodate the   efforts that we're going to ask of it when we're running we don't want to  we're running we don't want to exhaust ourselves we don't want to   we don't want to exhaust the muscle and elasticity  is a factor that tires the muscle very much the   flexibility work gets to the point of exhausting  the muscle I don't want to exhaust myself before   to the race I simply want to accommodate the  gesture so that's why for example in the first gesture we're going to put our hands under our feet and not  otherwise I'm going to look for the maximum stretch range

   that I'm capable of holding I'm going to stay in a relatively comfortable  a relatively comfortable spot and what I'm going to   do is I'm going to heal a little bit in it to the sound of my  breathing I inhale every time I go forward I exhale every   every time I go backward on the exhalation and when I go backward  if I want I can try to find each time a   I insist that we don't want to exhaust the muscle because of the exhalation but very gently

   the stretching before the pre-race alone  I'm teaching the tissue where I want it to be

   occupy during the after during the race here  we're stretching the hip as a posterior   then I open the stride and stretch the leg from  backwards I go as far as I need to go   to keep the knees over the heel  and the heel over the ankle and once there   to the sound of the breath the same when  inhale I will move forward when exhale I will move backward   I am awakening in the ankle as I exhale  deepened a little bit in the stretching of the   the calf and achilles tendon presenting them with a no load  gesture without load that they will then repeat under load

inhale smoothly forward exhale smoothly  backwards the idea is that i want to be gentle   with the tissues the race is very aggressive we are going  we are going to impact on those structures I don't want that   the first thing they do on the day is something violent

  I will present the gesture in a peaceful environment

   and then as I'm going to be able to raise the level of demand  of demand when I do the warm-up afterwards   we open the chest and this is the first twist that we are going to do

   in this series, as you know when we run  we brace with the opposite arm to the leg   that is advancing that twists the spine and the tissues in  tissues in between those that relate the spine to the spine

   thoracic cage to pelvis should also be  prepared for that gesture in this twist my arm   and my right shoulder are forward at the same time  that my left leg is forward I am already   proposing in the spine that torsion much deeper than what I'm going to demand later on in the   and all the tissues that link ribs and pelvis are preparing for that  and pelvis are preparing themselves for that gesture that will   then it's going to be shorter but more violent

  during the race I'm creating spaces for them   I'm opening my arm when I inhale I'm keeping my eyes  with my hand I'm not trying to reach more   beyond the rotation my intention is to touch  the ceiling we want to move one hand away from the other   imagine it's a rubber band i want to stretch the rubber band not  I want to bend the rubber I just want to give it length once here the tissue that's more sensitive  that's taking the most load is the flexors

   the right hip extensors the left hip extensors we will  left hip extensors will palpitate to the sound of respiration

   softly proposing these tissues to find the place they want to occupy  the place they want to occupy in this form   the hip rotators when I'm doing a hip extension can be a hip extension can be in   different positions I'm proposing to them  that they look for the sole to throb a little bit

   inhale when going up always in yoga we inhale associating the inhalation to the senso exhalation to the descent and once I feel comfortable with the legs  in this distance we accommodate the back foot and   we go straight up in the same posture  we keep proposing that torsion that we will be   associated with the race we can keep the foot  back supported to keep a little bit more   of balance for those of you who feel comfortable  with the elevated stones we prefer it going to   it will be the gesture that will be in race that yes  be careful not to fall to one side or the other

   heel and knee are looking for opposite directions  hands equal and yet then it is the same gesture I want to lengthen I want to stretch along I don't want to twist him the gaze goes backwards so we propose the  cervical and it changes him and the gaze is asking for   the cervical plus torsion if I would be looking to the center or to the  center or to the front the spine in general would have   less torsion I want to warm up that attitude

  the more we involve it to the gaze the more the dristis in yoga it is very important the dristis that is in the back  precisely for that reason to propose that rotation   we try to get out of the angle we keep on top of the pelvis that is supported in between   the two tensions of heels knee we open there  the chest actually the yoga postures are a test of inhalation I get into a posture as much as I can  in a posture as much as I am able   to continue to maintain a healthy inhalation  quiet if the twisting is so great a   posture is demanding that I can't breathe  in it I'm not doing yoga I want to open up and   I want to stay open I want to be comfortable in that  posture and feel that I can fill up my emptying myself   before exhausting the fiber we braise we look for the floor and rest on a downward facing dog   that is not strict that is not deep it can  dance can dance can pedal is a dynamic dog   now the look goes inside i am proposing  bending it would be a contradiction to be looking at the   front while asking for a dog we get inside the posture  inside the posture we breathe into it   and now it would only remain to repeat the other side the  the other side I'm going to repeat it just like this   I would run it without the pauses for talking  keeping the times looking for the sensations [Sound] back to the downward dog and again I have come to the downward dog to demand  come to the downward dog to demand nothing   my tissues but the other way around to offer I want to  to decongest them to remove the sensations   that the others have provoked  the other postures here I try to accommodate myself   if I notice a difference between one hip and the other one  I pedal and move until I get comfortable in it

[Sound] and we would be ready to go out  to start warming up   already cardiovascular from what would be  a race but the tissue is already   open and ready for movement thank you  the movement thank you very much [Sound]