By Elizabeth Herman | Posted: January 27, 2020
“No pain, no gain!” said Jane Fonda during her popular aerobic workout videos of the 80s. During his bodybuilding career and before he went into politics, Arnold Schwarzenegger also promoted the phrase, which became an iconic workout attitude statement.
But is pain really that essential? What if one could formulate a plan to minimize pain and maximize the benefits of a workout? Is it too good to be true?
Surprisingly, it doesn’t have to be. When I think of achieving a well-toned body, one exercise that comes to mind immediately is running. It’s one of the most commonly practiced and inexpensive ways to get rid of those extra pounds. It also increases stamina and makes us fitter for other, more strenuous sports. In 2017, the number of US runners approached 60 million, and more than 110 million people participated in walking for fitness.
But be forewarned. Running can cause injuries in the hip, thigh, knee, leg, ankle and foot regions. While most instructors recommend a bit of preventative stretching before a sprint, just stretching is simply not enough.
As a runner, one must learn to practice yoga postures through programs like the Sri Sri Yoga course to identify ones that can relieve pain and help you push your limits. A couple of minutes spent reposing in these ancient yogic postures can carry you through that extra mile when you hit the treadmill.
Several elite runners from different parts of the US practice yoga regularly, including Melody Fairchild, Ashley Higginson, Stephanie Garcia, Nate Jenkins, and Sally McRae. World class athletes from running intensive sports like Evan Longoria from baseball, Vernon Davis from football, David Beckham from soccer, Dirk Nowitzki from basketball, and Sachin Tendulkar from cricket also benefit from yoga.
This custom-tailored sequence of 10 simple postures for runners will prepare your body for sprinting:
1. Butterfly pose (badhakonasana)
Butterfly pose is a good stretch for inner thighs, groin, hamstrings, and knees. It also improves flexibility in the hip and groin region.
2. Sitting half spinal twist (ardha matsyendrasana)
Sitting half spinal twist improves the elasticity of the spine and makes it supple and flexible.
3. Standing forward bend (uttanasana)
Standing forward bend helps stretch all the muscles of the back of the body, tone the abdominal organs, and also helps make the spine supple.
4. Wide-legged forward bend (prasarita padahastasana)
Wide-legged forward bend stretches the hamstrings, legs, and feet. It also lengthens the spine and strengthens the abdomen.
5. Triangle pose (trikonasana)
Triangle pose strengthens the legs, knees, ankles, arms, and chest. It also stretches and opens the hips, groins, hamstrings, calves, shoulders, chest, and spine. It’s also known to increase mental and physical equilibrium.
Tree pose makes the legs strong, improves balance and opens the hips. It also rejuvenates the body and helps bring balance and equilibrium to the mind of the runner.
7. Warrior pose (veerabhadrasana or virabhadrasana)
Warrior pose helps tone the arms, lower back, and legs. It also increases stamina and brings balance in the body.
The angle pose helps stretch the sides of the body and the spine. It also tones the arms, legs and abdominal organs.
9. Upward plank pose (poorvottanasana)
Upward plank pose stretches the hips and legs, and strengthens the wrists, arms, shoulders, back, and spine.
Chair pose exercises the spine, hips, and chest muscles. It also tones the thigh, ankle, leg, and knee muscles.
Running is a very healthy workout that keeps you physically fit and boosts your stamina. If you love running, you may also join local running groups in your area and eventually even participate in marathons. Combining your passion for running with yoga will help enhance your capacity to enjoy running.
Yoga practice helps develop the body and mind, bringing a lot of health benefits, but it isn’t a substitute for medicine. It is important to learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice yoga postures after consulting a doctor and a Sri Sri Yoga teacher.
Find a Sri Sri Yoga course at an Art of Living Center near you, and have a good time out there!
An earlier version of this article was published by Art of Living Kozhikode.
Elizabeth Herman writes, offers writing support to clients, teaches, and volunteers for a better world. She has a PhD in Rhetoric, Composition and Literature. Find her on Facebook or Twitter.
