IF YOU HAVE 20- 30 MIN­UTES, ADD...

Runner's World (UK) - - YOGA FOR RUNNERS -

DOU­BLE PI­GEON

From pi­geon pose, bring your right leg to the front, stack­ing your right shin on top of your left. (Use a blan­ket or block if there is a big gap be­tween your right knee and left leg.) In­hale, then ex­hale and fold for­ward. Hold for one to two min­utes, then swap sides.

BOUND AN­GLE POSE

Sit and press the soles of your feet to­gether as best you can. Now grab your feet, in­hale and fold for­ward as you ex­hale, bring­ing your head to­wards your feet. Hold for one to two min­utes. (For a less in­tense ver­sion, place blocks or blan­kets under your knees for sup­port.)

BRIDGE POSE

Lie on your back, feet flat on the floor. Roll up from the bot­tom of your spine un­til your hips are lifted. Tuck your shoul­der blades to clasp your hands under your body. Press into your heels to send your hips up and round your chest to­wards your chin. Hold for three to seven breaths.

LEGS UP THE WALL

Sit side­ways next to a wall, then swivel your legs up the wall while keep­ing your torso on the floor. Keep your legs straight. Tuck your shoul­der blades under your back and al­low your arms to re­lax at your sides or rest on your stom­ach. Hold this re­lax­ing po­si­tion for at least five min­utes.

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