How can inversion stretches help runners?
Carving out a few minutes to do an inversion pose (or two or three) after a long run will help you bounce back faster. Inversions, which either elevate your feet or lower your head below your hips, boost your circulation and improve flexibility. They also help you feel relaxed and reinvigorated, says Rebecca Pacheco, a runner and yoga instructor. Start by holding each position for five to 10 breaths and slowly work up to holding them for
Get those feet up.
1. Modified shoulder stand
Stack two blankets on the floor. Lie down on the blankets so they support your shoulders, with your head on the ground and with your arms flat on the floor, hands palm-down. Bend your knees and put your feet flat on the floor. Use your core strength to lift your legs, extend your torso and straighten your legs upward. Place your hands on your lower back, using your elbows to support yourself. Make sure your body weight rests on your shoulders (not on your neck).
2. Standing forward fold
Bend forward from the hips, with your knees slightly bent. Rest your hands on your lower legs, feet or the floor, depending on your flexibility. Don’t bend so far that you are putting a strain on your back.
3. Downward dog
Start on your hands and knees. Curl your toes under and push back, raising your hips, straightening your legs and pushing your heels toward the ground. Reach up and back with your hips.
4. Standing splits
Start in forward-fold pose. Shift your weight onto your hands and left foot, with your left leg straight (if you can). Lift your right foot as high as you can; keep your hips square. Do the move on both sides.
5. Legs up the wall
Lie down and move one hip as close to a wall as you can. Swing both legs up the wall and shimmy your bum as close to the wall as possible. Hamstrings tender? Slide away from the wall a little.
