In celebration of the Boston Marathon
today I wanted to share the yoga pose that I feel has really helped me the most
as a runner!
today I wanted to share the yoga pose that I feel has really helped me the most
as a runner!
When I first began running a few years
ago I had a lot of trouble with my piriformis, a small muscle located in the
gluteal region – also known as runner’s “pain in the butt”!
ago I had a lot of trouble with my piriformis, a small muscle located in the
gluteal region – also known as runner’s “pain in the butt”!
Eka Pada Rajakapotasana or one-legged
pigeon pose is a great way to target the piriformis muscle and done regularly
this pose can help alleviate the tightness and pain that runners sometimes
experience.
pigeon pose is a great way to target the piriformis muscle and done regularly
this pose can help alleviate the tightness and pain that runners sometimes
experience.
Since this pose is such a deep hip
opener it should only be done AFTER you’ve already done some basic yoga poses
that warm up and stretch the muscles in this area to be ready for this pose.
opener it should only be done AFTER you’ve already done some basic yoga poses
that warm up and stretch the muscles in this area to be ready for this pose.
TO DO:
- Begin in a low lunge position (I suggest
staying here for a few breaths to begin to open up the hips and hamstrings
before moving into the deeper stretch) - From the lunge, move your front foot
towards the opposite wrist and then lower your hip until you feel a gentle
stretch in your hamstrings, glutes and piriformis
**Be sure to move slowly and only go to the point that you feel a gentle
stretch!**
stretch!**
Your hips should stay as squared as
possible and your hip, knee and ankle of your back leg should stay in line with
each other. If your hip does not come to the ground you can put a yoga
block, a folded towel or blanket or even a pillow under it so that it’s
grounded and you can stay comfortably in the pose without over doing the
stretch.
possible and your hip, knee and ankle of your back leg should stay in line with
each other. If your hip does not come to the ground you can put a yoga
block, a folded towel or blanket or even a pillow under it so that it’s
grounded and you can stay comfortably in the pose without over doing the
stretch.
To deepen the stretch you can fold
forward over your front leg if it’s comfortable.
forward over your front leg if it’s comfortable.
For a modified version that is gentler
on the knee and a less intense version of the stretch, you can do “reclined
pigeon”:
on the knee and a less intense version of the stretch, you can do “reclined
pigeon”:
- Begin on your back, knees bent, feet
flat on the floor - Cross your right ankle on top of your
left knee so that your legs create a “figure 4” - To deepen the stretch you can lift the bottom
foot off the floor, straighten that leg up and reach your hands around your
straight leg to hold behind your thigh
Done regularly, pigeon pose is a great
way to keep that pesky piriformis muscle happy as you build up your mileage!
way to keep that pesky piriformis muscle happy as you build up your mileage!
Keep running and keep stretching!
Namaste
Danielle
Don’t forget you can join me for Yoga for Athletes every Thursday morning
at 7am at Mashpee Fitness!
at 7am at Mashpee Fitness!
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Blog post by Danielle Nardi.
