Yoga asanas for triathletes, runners and cyclists
The following article shows some basic standing yoga poses for cyclists, triathletes and runners.
Runners and cyclist often suffers from stiff legs. This can cause problems as IT band syndrome and back problems.
The postures described in this post are especially for newcomers to yoga. They will help you getting more flexible leg muscles and thereby reduce the risk that you will suffer from overuse injuries like Iliotibial band syndrome. The asanas are named in english and sanscrit to make it easier for you to find videos or pictures of the postures on the web.
Leg flexibility is important to be able to perform the sport specific motions with as little resistance as possible. This will make your efficiency better. Another important aspect is, that the postures described here will help you avoiding overuse injuries, as Iliotibial band syndrome. My knee pain is gone since I started doing yoga regularly.
At first I was very stiff and couldn’t really get into the postures without it hurting a bit, but after a few weeks I noticed big improvements. Just take it easy with the postures. Don’t overdo it. Let it take it’s time. You will gain flexibility and when you do it carefully, you won’t get injured during the training.
The postures (asanas) that I suggest for the beginning are the following seven:
Standing forward bend (Uttanasana): A asana for increasing the flexibility in your hamstrings, spinal muscles and the gluteus maximus, medius and minimus. If you suffer from a back injury, you should take it easy with this bend. It is important letting gravity do the work. No pushing your body into this pose. If you have tight hamstrings, bend your knees to improve the stretch.
Warrior I (Virabhadrasana I): In runners and cyclists, the hip flexors is a normal weak point. The Warrior I works on those flexors. The Warrior I will increase your flexibility in the hips, back and front groins.
Warrior II (Virabhadrasana II): A very efficient stretch for your hip joints. The groins and inner thigh muscles are stretched as well.
Side Angle Pose (Parsvakonasana): Stretches the back side of the legs and opens the groin. It will also stretch the upper body. Is a very good follower to the Warrior II.
Triangle Pose (Trikonasana): A follow up of the Warrior I posture. Above all the hips are getting worked on here.
Intense side stretch (Parsvottanasana): One more extraordinarly stretch for your hamstrings. This pose will work your hamstrings even more than the standing forward bend. The flexibility in your gluteus maximus will be increased as well.
Wide stance forward bend (Prasarita Padottanasana): This asana stretches your hamstrings and gluteus maximus efficiently. It is also called wide-legged forward fold and is a relative to the standing forward bend with the difference that in this asana you have your feet wider apart.
In every of these 7 postures remain for five deep breaths in position. If you do these poses regularly they will give you much more flexibility in your legs and they will open your groin and hips. I recommend doing them at least 3 times a week. When you have done them for about 2 months we can go to the next level.
I hope these Yoga asanas will help you enjoying your sport!
Gunnar