Stretch It Out

by Meghan Reynolds

As you've probably read from our newsletter and other posts this month, we are focusing on recovery. It's vital for your muscles and your brain!

One of my favorite ways to recover is with a slow, easy yoga class. It's not always easy to get to a class because of work, life, running and socializing! So, in order to stretch out, quiet my mind and let my muscles streth and relax, I do a series of my favorite yoga moves. It's not a flow so it's easy (or easier) for everyone. 

When I'm in the midst of high mileage or really busy weeks, I keep my yoga mat out and that minds me to get on the mat and stretch. 

Here are 3 of my favorite moves:

Downward facing dog: This pose stretches everything - from your calves to your hamstrings to your back. It's a great one to do first thing in the morning and after a run.

How to do it: start on your hands and knees. Exhale and lift your knees up, sending your butt up and back towards the wall behind you. Don't extend your legs totally straight. Keep them slightly bent (your hamstrings will thank you). Press your thighs back - you want most of the weight to be in your legs. Pedal out your legs by extending one leg while keeping the other bent and then switch. Hold for 30 seconds at least.

Runner's lunge: This pose stretches your hip flexors, shoulders and hips. You can also do this pose with your back knee on the ground.

How to do it: Start on your hands and knees and step your right foot up between your hands. Extend your left leg straight and slowly raise up. Lift your arms over your head if comfortable. Keep your knee over your ankle and keep lifting up through your torso. I almost feel like I'm trying to lift my torso off my hips. Hold for 10-30 seconds. To switch, bring your hands back down to the mat and then switch your legs.

Triangle pose: Stetches inner thighs, torso and back.

How to do it: Step your legs about 3 feet apart, sideways. Turn your right foot out and keep your left foot slightly turned inwards. Your right heel should line up with your left arch or left heel. Extend your arms out on an inhale. On the exhale, tip your torso over your right leg and bring your torso down. Hold for a few breaths and then switch to the other side.

A Yoga Mat for Runners

 All yoga mats are not equal . . .

As a run coach and avid runner, I only recently got into yoga as a way to recover and stretch. I don't go to the vinyasa classes; I prefer the basics and yoga for runners classes.  As a way to improve my declining mobility and flexibilty resulting from limited cross training, I decided to dedicate my New Year's resolution to creating a habit of doing yoga once a week by the end of 2012. Although I haven't excatly kept up with this resolution every single week this year, I did learn quite quickly that certain yoga mats can make or break the class (I was in the market for a new mat to kick off the resolution). 

First there's the issue of borrowing one from the studio that has an odor that lingers the entire class (and it's not yours).  There's the mat that's too short.  The one your friend said she would bring, but forgot.  I picked up a cheap one from a local athletic store and the mat was so slippery and smelled like plastic that I threw it out.  Next, I tried a very thin, light, easy to roll and transport matt which I realized is so thin I might as well be directly on the hard floor. Then I discovered the Northern Lights Yoga Mat by Aurorae Yoga. 

For the last few weeks, I've used the Northern Lights Yoga Mat for my basics yoga classes and for my post run stretches (I used to throw down a towel on the floor everytime I stretched after a run which required an extra load of laundry every week just for post run towels.).

Unlike other mats I've tried, this one is padded to a degree that provides enough support for my knees and ankles while stretching, doing strength work at home or working on my flexbility in yoga.  It's LONG, so tall people like myself aren't constantly adjusting to get our body back on the mat.  Despite the extra length and padding, the mat is still as light as the other mats I tried and easy to transport from my apartment in Brooklyn, NY to a yoga studio in Manhattan.  Plus, it's odorless!  Even new mats have a tendancy to smell like rubber or plastic when you begin to use them.  Not this one.  Check it out for yourself, runners.  The best part? It's 33% off right now.

by Jessica Green of Hot Bird Running.