– for your CPH Half race day preparations
Yoga and mobility is a great supplement to your CPH Half preparations.
Even as little as 2-3 poses or 5-10 minutes every day can optimize your race day preparations.
Yoga instructor and runner, Susanne Lidang – author of the book 'Yoga for løbere - og luntere' (Yoga for runners and walkers) – recommends three simple yoga poses for your post-race running routines.
"These simple poses will make you a more efficient and stronger runner – and keep you injury free"
But first, start your training with a Runner's Salutation! Good luck!
Susanne Lidang, www.susannelidang.dk
Do this sequence to both sides 3-10 times or as many as you like before each run.
Standing Pigeon Pose
Why: This balance challenging pose is especially good for your ankles, knees, hips and glutes.
How: Stand with a little distance between your feet and put your hand on your hips. Slowly bend your knees while keeping your knees and feet parallel with each other. Be sure to push the weight back to your heels and hips to make sure the weight is not in your knees. Put your weight to the left leg and place the outer side of your right ankle over the left knee while flexing the foot, toes pointing back towards the right knee. Slowly lift your arms in front of you while looking straight forward. Keep the position in 5 full breaths. Put your arms back to the hips and slowly raise up and out of the position.
Dynamic Bridge Pose
Why: Stretches and strengthens the chest, neck and back while stimulating the lungs to improve your breathing. Especially rejuvenating for tired runners legs and tight hips.
How: Lie on your back, bend your legs and move your heels as close to your buttocks as you comfortably can. Bend your arms, so the elbows are placed on the ground, forearms and fingers pointing upwards. Lift your hips as high as you can while taking a deep breath. Be sure to keep your knees in line with your hips. Push your knees together, activate your glutes and tuck the tailbone up. Press the body parts in contact with the ground downwards and hold it. Then, while taking a deep breath, slowly roll down onto the matt again. Repeat this 4 to 5 times. Roll up on each breath in, and down on each breath out.
Reclining Hand-to-Big-Toe Pose
Why: Stretches tight hamstrings and calves and relieves the lower back.
How: Lie on your back with the legs stretched onto the yoga matt. Hug your right knee while keeping the left leg on the ground, toes pointing upwards. While taking a deep breath, stretch your right leg into the air and flex the foot to make the sole point to the sky. Fold your hands on the back of your thigh and press the thigh into your hands, pulling towards yourself. Relax the rest of the body and hold the stretch for 10 full relaxed breaths. On the last breath, slowly put your leg down before changing to the other.