Amanda Biskのインスタグラム(amandabisk) - 4月24日 22時43分

YOGA FOR RUNNERS 🏃🏼‍♀️🏃🏽‍♂️ The perfect recovery class if you frequently train running (sprinting or distance) OR even after a big leg day! 🙌🏼
Targets the lower back, glutes, hip flexors, quads, hamstrings & calves 👌🏼
👉🏼 Hold each posture and it’s variation for 10 long, deep breaths.
1. RAGDOLL + FORWARD FOLD
Start with knees slightly bent, press tummy and chest to thighs and swing side to side to release low back. Move onto forward fold, aiming to ‘fold at the hips’ pull your chest down to the ground and you belly button to thighs. TIP! >> To get deeper, grip your hands around your legs and pull...keep a long neck!
2. DOWNWARD DOG + CALF STRETCH
Pedal your feet aiming to get heels to the ground and reaching your sitting bones to the sky. When holding calf stretch, think about ‘arching your lower back’ to get a deeper stretch.
3. HIP FLEXOR STRETCH + LIZARD LUNGE
Throughout this entire section of flow, pull your belly button in & lengthen through your lower back. INHALE lift your chest, EXHALE sink the hips.
4. PIGEON
Your back knee should be pointing DOWN. Pull your front heel into the groin to make this position easier or push away from groin to increase the stretch. FLEX you front toes (they should be pointing forward) to avoid twisting in the knee. TIP! >> Once you have found your position, slowly begin to melt your upper body down...aim to sink your hips, belly and chest down and lengthen through your spine.
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If you want a more in-depth follow along class, don’t miss my ‘Yoga For Runners’ on my app ‘Fresh Body Fit Mind’ 🍃🙌🏼
Enjoy! 😘 #yogaforrunners #runningrecovery #legflexibility
ab♥️x
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Music: Treat You Better - RÜFÜS DU SOL
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Wearing: @ALO Yoga

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