Step into Bend, Oregon, where Team Jasyoga has been helping Oiselle runners sharpen their mental focus and keep their bods injury-free. The theme of the week: When you practice yoga in a way that’s optimized for your running body, a little bit goes a long way. With that in mind, here’s some of our faves for getting your head right, creating and sustaining more fluidity around the hips, and improving your posture and form. Practice this sequence to pre-game your run, or to Hit Reset after. Join us...
Morning Meditation
Take 5–10 minutes each morning to consciously set your state for the day.
1. Set a timer for 5–10 minutes so that you don’t have to wonder about the time.
2. Sit comfortably (lean back into a wall or lie down if needed — the point is to feel comfortable so that you can focus on your breathing and relax).
3. Take a deep breath in… a slow breath out…
4. Scan your body and notice any lingering tension — as you become aware of any tense spot, allow it to relax and notice how powerful this simple exercise in awareness is in terms of creating ease in both the body and the mind.
5. Stay focused on your breath and on easing tension.
6. When your timer goes off, choose for the feeling of ease to set the tone for your run, and your day.
Runner Squat
1. Step your feet wider than hip’s width apart, rotating your legs so that your heels turn in/toes out.
2. Bend your knees deeply to come down into a squat, keeping your heels down — if that feels tough, stay a bit higher in your squat.
3. Join your palms in front of your chest and use your elbows to gently press your thighs back.
4. Lengthen your spine.
Straddle Forward Fold with Internal Rotation
1. Step your feet wide apart and internally rotate your thighs slightly (you’ll find yourself slightly pigeon-toed).
2. Keep your knees bent a bit and walk your hands down your legs.
3. Bend and stretch your legs a few times before coming to stillness.
4. Press down evenly through your feet and imagine a “cow back” (think booty up and back) through your spine as you fold forward.
5. Drop the weight of your head.
Reach and Stretch
1. Bring your feet back to hip’s width apart, keeping your knees bent slightly.
2. With your arms hanging along your sides, turn your palms forward and then reach your arms overhead.
3. Interlace your fingers and press the heels of your palms up.
4. Feel both of your sides lengthen as you re-establish the space between your ribs and your hips — focus on keeping that space even between right and left.
