Yoga for Running and Weight Lifting?

Answered by Kathleen Kastner, owner of Maya Yoga studio, in Kansas City, MO.

I am a long-time exerciser (mostly running and weight lifting), and I want to incorporate stretching into my routine. Is there some part of my weight training and running that I should cut back on if I'm going to do these poses? -Matt
 
My suggestion for someone who runs as much as you do is to go thru a series of Ashtanga Sun Salutations directly after your run to help stretch out your whole body--especially your hamstrings, hips, low back, achilles tendons, ankles, shins, and even your feet--to help you with injury prevention. The Sun Salutations can also provide you with an upper body workout, if you want to ease up on the weight lifting. Try doing 5 Sun Salutation A’s and 5 B’s and see how your arms feel.
 
I also suggest doing Prasarita Padottanasana C to help open up your chest and shoulders from the weight lifting, which will help prevent injuries as well. Stand with your feet about 3 to 4 feet wide and clasp your palms together, below your buttocks (if possible). Inhale, lift your chest and squeeze your palms together. Exhale forward fold and breathe deep ujjayi breaths into your shoulders and chest muscles to open them up.
 
For your core, try doing Boat pose (Navasana)  five times, holding each boat for 5 deep ujjayi breaths. You can add in Lolasana in between your boats by pressing your palms flat on the ground by your hips and lifting your legs off the floor towards your chest.

Kathleen Kastner has been teaching ashtanga, vinyasa and power yoga for ten years and is also the owner of Maya Yoga studio, in Kansas City, MO.

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