Yoga For Your Health

This article shows you 7 yoga asanas that efficiently help triathletes, cyclists and runners with stiff muscles.

Runners and cyclist often suffers from stiff legs. This can cause problems as Iliotibial band syndrome and back problems.

If you haven’t got any yoga experience or if you just got started with yoga, these asanas are a great start for getting more flexible leg muscles. I have chosen to write the english name as well as the sanskrit name to make it easier for you to find videos or pictures of the postures on the web. I recommend looking at youtube for instructions on how to do the bends.

When your legs are more flexible, they can perform with less resistance. It will be possible to run or cycle more efficient. It will also help you to avoid overuse injuries as iliotibial band syndrome. I have noticed that when I started doing yoga or stretching, I didn’t get any knee pain anymore.

It is normal for beginners to feel a light sensation of pain when trying to get into the different poses. Don’t give up! Through regular stretching you will gain flexibility and it will be much easier getting into the postures. In the end you will really enjoy them.

The postures (asanas) that I suggest for the beginning are the following seven:

Standing forward bend (Uttanasana): A pose 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 posture. 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): This is another pose that will stretch your hip joints. It will also open the groins and stretch the inner thigh muscles.

Side Angle Pose (Parsvakonasana): This is a good following pose of Warrior II. It stretches the back side of the legs and opens the groin. At the same time it also stretches the upper body.

Triangle Pose (Trikonasana): This is a follow up of the Warrior I pose. Works the side body and the hips.

Intense side stretch (Parsvottanasana): This is another very good stretch for your hamstrings and it will also increase the flexibility in your gluteus maximus. This posture is more intense in the hamstrings than the standing forward bend.

Wide stance forward bend (Prasarita Padottanasana): For stretching your hamstrings and gluteus maximus, this is a very good pose. The difference to the standing forward bend is that in this posture you have your feet wider apart. It is also called wide-legged forward fold.

To get the most of the poses described above, stay for five deep breaths in position. By doing the asanas regularly you will open up your groin and increase the flexibility in your legs and hips. This will reduce the risk of getting problems with overuse injuries. I recommend doing these asanas at least three times a week and when you have done them for 2 months we can go to the next level.

I hope these Yoga asanas will help you enjoying your sport!

Gunnar