8 Yoga Training Tips to Avoid Running Injuries

Running is a repetitive movement. Although it is a whole-body exercise, only specific muscle groups are used during running, which can easily cause sports injuries in the long run. However, yoga has many repair methods that can improve injured areas and uneven muscle use for runners. It can completely stretch, help runners avoid injuries, and improve running performance. The following is designed and demonstrated by Jordan, a senior yoga teacher with more than 7 years of experience, for runners to prevent injuries before and after running. It can truly stretch the hip joints and relax tight leg muscles, thereby restoring balance. Stay for about 3-6 minutes on each action before switching to the next action. 8 Yoga Training Tips to Avoid Running Injuries CHECK POINTS!

The class lasts for 30 minutes. It is recommended to equip yoga mats, yoga bricks, and yoga ropes. Best time to perform. Key points for practicing before and after running. Relax your muscles when performing all movements. , Keep your pelvis as close to the ground as possible. Note: Stay or stretch in each movement to a degree that is acceptable to your body. Level Function: Stretch thigh muscles, stretch hip joints, increase concentration on breathing before running, and soothe the nervous system after running

When performing this action, keep breathing and relax your spine. When stretching, try not to tighten the muscles in your neck, and keep your groin as close to the floor as possible . The thighs usually become very tight after running, so there is no need to exert excessive force. Just stay for 1 and a half minutes on each side and stretch your feet back. Stand straight, place the back of your left or right hand on the ground, and rest your forehead on the back of the other hand. Step 2: Bend your left knee and grab your left ankle backwards with your hand on the floor (if you can't catch it, you can put a rope around your ankle. Step 3: Keep breathing slowly, and let the heels of your bent feet touch your buttocks every time you inhale. When you exhale, extend your quadriceps toward the inside of your knees. 6 Triangle Forward Bend

This action can completely extend the back of the thighs, hips and pelvis. In addition, it can also allow the brain to relax through the support of the bricks, and the spine can be supported and extended at the same time, slowly reaching the abdomen and pelvis during breathing. Keep your focus in the surrounding space and feel the slight stretching of your muscles and relaxation of your hip joints. ***Stay for 6 minutes: Straighten your feet, straighten your upper body, open your chest, and prepare with your palms facing down. Put your feet in a cross-legged position, extend your hands upward to straighten your chest, then extend your hands forward, and slowly bend your lumbar spine toward the floor one by one. Step 3: After your head and body are completely bent, use a Place a yoga mat under your forehead (if you can't bend it so low, you can use two bricks or change the height of the bricks for assistance). When your head is down, chin should be slightly retracted to make the neck appear in a C shape. Step 4: Stay in this action for about 6 minutes. When bending, the shoulder blades to the lower back form a round shape. 7 Downward Dog Pose

This action can fully extend the back of the thighs, hips and pelvis, and the spine can also be supported at the same time. and extend. While breathing, slowly come to the space around the abdomen and pelvis, maintain concentration, and feel the slight stretching of the muscles and relaxation of the hip joints. ***Step 1: Lean your pelvis against the wall and keep your feet parallel. Standing, the distance between the soles of your feet and the wall is about one sole (if you are a runner with a tight lower back, you need to be farther away). Step 2: Place your hands on your groin, keep your groin relaxed, and open your feet. The distance is about The length of one leg. Step 3: Prepare a brick and place it between your feet. When you inhale, extend your body and keep your chest straight. Exhale, keep the soles of your feet stable on the ground, use your thighs to slowly bend forward, and your hands must be on the floor. Support on the floor, bend your elbows, and do not use excessive force. Step 4 of the advanced version: Walk forward with your hands, open your fingers, press your palms on the floor, push your palms forward, and keep your buttocks away from the wall to keep the soles of your feet and buttocks on the same surface. Go up, spread your toes, and press your heels hard. 8 Backward Arrow Pose against the wall

This action can give your thighs a full rest. The action of lying on your back while standing upside down can also cool down the nervous system, allow blood to flow back, and reduce swelling. blood circulation in ankles and knees. The lower back and the back of the thighs are slightly stretched to release the pressure on the spine and hip joints. The shoulders can also be opened on the floor to truly open the chest and relax the excessive tension in the shoulders and neck during running. The waist is on the bricks and the abdomen is relaxed to maintain a straight pelvis. Neutral position so there is no pressure on the pelvis. Keeping your jaw, mouth, tongue and throat relaxed can effectively reduce body stress. Stay in this action for 6 minutes or more, but not more than 12 minutes. Step 1: Find a wall, put the yoga rope and yoga bricks next to it, lie on your side, support it with your hands, and prepare a calf's length between your buttocks and the wall. Step 2: Push the floor with your left hand to push your feet up the wall, keeping your knees bent to prepare your body to move. Bend your elbows and push the floor with your elbows and bend your feet to push against the wall to a position perpendicular to the mat. Step 3: Push your feet against the wall, lift your hips off the floor, and place the bricks behind the sacral vertebrae (the triangular bone between the two hips). When using the bricks for support, keep your lower back bent, your abdomen full, your hips parallel, and your pubic bone and The tailbone should also be facing the direction of the wall. Step 4: Tie the yoga rope to the middle of the quadriceps of both legs. The rope should be tight enough until the thighs can be completely relaxed and remain vertical without falling. With your palms facing up, your hands behind your back, your elbows bent and placed naturally on the ground, and your chest lifted as much as possible toward your chin. Appendix Yoga Rope Buckle Method

Step 1: First, overlap the double rings together. Step 2: Thread the yoga rope through the double loop. Step 3: After pulling it to the appropriate position, separate the two loops and pass the end of the rope without the loop back through the first loop. Step 4: Finally tighten the rope. fall down. With your palms facing up, your hands behind your back, your elbows bent and placed naturally on the ground, and your chest lifted as much as possible toward your chin.

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The founder is Howard Napper, a talented man who once served as a model on the London fashion catwalk and is also a photographer. In addition to being the creative director of agoy, he is also teaching yoga in London. agoy is the reverse word of yoga. From the selection of materials, aesthetic design style, to recycling and reuse, the requirements for functional quality, respect and protection of the environment, every detail has the story that agoy wants to say. Related products agoy academy yoga mat agoy classic yoga brick agoy non-slip yoga rope Taiwan general agent/JaJaJam venue provider/Space Yoga

About the demonstrator Teacher Jordan currently works at Space Yoga Jordan was born in Malaysia and lives in the United States 15 years old, loves painting, was a fashion designer, art worker, dancer, and now a yoga instructor. Because of his interest in dance body, he studied ballet and modern dance and performed in New York and Taipei. When I came to Taiwan in 2007, in order to relieve work pressure, I came into contact with yoga by chance and fell in love with yoga life ever since. From a busy life as a fashion designer to dancing practice, and then encountering yoga, Jordan started years of accumulation, stacking, and research, and went deep into the field of healing yoga to provide unique guidance to learners. Jordan has participated in countless workshops at home and abroad over the years. The teachers he continues to learn from include Richard Freeman and Doug Keller. Among them, the most influential one is in recent years, he has continued to learn from Hart Lazer, a Canadian teacher with a background in trauma healing and healing yoga. Currently, Jordan is also a teaching assistant for Hart Lazer’s intensive training course at Space in Taipei. He also regularly returns to Canada to study every year. Like Jordan's diverse background, his courses are full of inspiration, wisdom, challenge and fun. Jordan's yoga teaching combines the philosophical theories of Ashtanga, Iyengar and Western healing yoga, skillfully through the fields of yoga therapy, anatomy, muscle dynamics, trauma healing, pain care, Buddhist meditation and other fields, respecting The uniqueness of each person and the unique condition of the body at each moment, with creativity and wisdom, guide students to escape from the surface of the problem, open up, relax, pause, observe, break through themselves and correct inertia in an appropriate space, so as to enter the deep Impactful healing yoga. I firmly believe in the practice principle of "do no harm to Ahimsa", which not only protects students from injury, but also actively treats the body's needs with "compassion", nourishes the body, and clearly distinguishes the true voice. Study Certification and License: ? International yoga therapists highly recommend pain master Neil Pearson’s Pare Care Yoga pain care yoga certificate.

? Hart Lazer, United Yoga Montreal, Canada 300 hours of advanced healing yoga RYT Yoga Alliance teacher (to be completed in 2018) ? Neil Pearson, Life is now Canadian Pain Care Healing Yoga 50CE certification (2016) ? Hart Lazer, United Yoga Montreal, Canada Healing Yoga 200 Hours RYT Yoga Alliance Teacher (2016) ? Doug Keller, Healing Yoga Course CEU 70 Hours Yoga Alliance Continuing Education (2015/2016) ? Hart Lazer United Yoga Montreal, Canada Hatha Yoga 200 Hours RYT Yoga Alliance Teacher (2014) Share Article