Conscious TV presents in collaboration with Yoga Fit, the Yoga for sportsmen and women course. In this first session we have Rafael López in a class for runners, focused to be practiced before the race. We are going to work all the muscles and tissues to accommodate them to the efforts of the race. To finish this session, we will proceed directly to the warm-up or the race. This session can be completed with the second class of the course, where we will talk about how yoga helps to cool down after the race.
[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]
Audio:
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