Yoga for Runners

Intention/Sankalpa: Release tension, find energy

Pranayama:

• 3 part yogic breath
• 4 square breath
• Rhythmic 3:2
• Kapalabhati

Sequence:

• Easy Pose [sukhasana]
• Interlace fingers in toes stretch
• Hero Pose [virasana]
• broken toe stretch
• lateral stretches
• twists
• Gate Pose [parighasana]
• lateral stretch
• exalt
• Vishnu's Couch
• Table Top [bharmanasana]
• Cat/Cow
• Bird/Dog
• Bound Ankle
• Knee Lifts
• Plank [phalakasana]
• Lizard toe touches [utthan pristhasana]
• Downward Facing Dog [adho mukha svanasana]
• Mountain Pose [tadasana]
• Foot Lock [pada bandha]
• Sun Salutation A [surya namaskara A]
• Sun Salutation B [surya namaskara B]
• Low Lunge [anjaneyasana]
• Half Split [ardha hanumanasana]
• Chair [utkatasana]
• High Lunge Twist [parivrtta ashta chandrasana]
• Pyramid [parsvottanasana]
• Mountain Pose [tadasana]
• Five Pointed Star [utthita tadasana]
• Goddess [utkata konasana]
• Wide Legged Forward Fold [prasarita padottanasana]
• Side Lunge [skandasana]
• Mountain Pose [tadasana]
• Knee Lift
• High Lunge [ashta chandrasana]
• Lateral Stretches
• Warrior 3 [virabhadrasana 3]
• Standing Split
• Bound Ankle
• Forward Fold [uttanasana]
• Knee Lift
• High Lunge [ashta chandrasana]
• Lateral Stretches
• Warrior 3 [virabhadrasana 3]
• Standing Split [urdhva prasarita eka padasana]
• Bound Ankle
• Hands to Big Toe Pose [pada gustasana]
• Tree [vrkasana]
• Garland Pose [malasana]
• Dancer [natarajasana]
• Cross Legged Forward Fold
• Plank [phalakasana]
• Shoulder Opening Roll
• Dancing Cobra [bhujangasana]
• Sphynx [salamba bhujangasana]
• Downward Facing Dog [adho mukha svanasana]
• Pigeon [eka pada rajakapotasana]
• Reclining Cow Face Pose [supta gomukhasana]
• Reclining Hand to Big Toe [supta padangusthasana]
• Spinal Twist
• Reclining Bound Angle Pose [supta baddha konasana]
• Waterfall [viparita karani]
• Savasana