Yoga for Runners - Yin Yoga for Shin Splints

Let's start out with a little bit of brutal honesty here: I am not, nor do I claim to be a runner of any sort. I've got a tough enough time with a steady jog - more of a hop, really - to ever consider actual RUNNING to be a pleasurable activity. Bless those of you that find a joyful release and peace while running because that will never be me. I wish I could love running, I really do, but I just really don't... like, at all.

Post-Color Run 5K Fun

I've had flat feet for as long as I can remember which has caused me to have chronic foot, knee, and low back pain. I wear orthotics in my awesome pair of Asics running shoes, but no matter what my body just does not like the feeling of running. My asthma likes to kick in when I start noticing the soreness in my lower body. All around, just not my recipe for fun.

While enthusiasts might enjoy that runner's high, if I had to think of one feeling to attach to my running career it would be this:

SHIN. SPLINTS. 

Goodness gracious. Every. Single. Time. And it really sucks.

So why on Earth would I even consider running, then? Well, for one I really should try to run, I mean it is good for you. My lungs and heart could use some toning. But honestly, the only reason I'm writing this is because my girlfriends put together a team for the Color Run and it just so happens that "Run a 5K" is on my bucket list. Not sure why, but it's written in ink so it stands.

So I ran that 5K.

Was it fun? Hell yes.
Did we finish? Of course!
Would I do it again? Nehhhhhh....

I have not run that much since high school, I can guarantee that. Hips, hammies, and OOHHHH WEEE those shin splints. It's 2 days later and I'm still sore.

So here's a sequence I've been practicing at home to help ease the pain of shin splints, tight hamstrings and hips that I hope you can enjoy with me!

I like to think of this as a "Yinyasa" flow; meaning that there's a small bit of vinyasa-style flow before slowing it down to take it deep. The muscles have a chance to get warmed up and I find that it just feels better. I know many of you high-energy runners out there might crave a hot sweaty flow to make things feel better, but it just won't. Here's the thing -- whether or not running is your thing, you need to slow it down to get relief.

Enjoy.

Yoga for Runners (1 Hour Yoga Sequence)

1. Begin standing with 10 rounds of Breath of Joy
2. Surya Namaskar A 2X
3. Hang dog to Warrior 1 3X each side (5 breaths)
4. Vinyasa through
5. Bound angle with zipper toes
6. Down Dog, raise R leg
7. Low Lunge hands to thigh - lengthen upper body (3 min)
8. Stay in Low Lunge, bring L hand to knee/inner thigh and pivot upper body toward inside of leg to twist (2 min)
9. Runners Lunge, toes tucked (2 min)
10. Lizard (3 min)
11. Ardha Hanumanasana w/ blocks (3 min)
12. Pigeon (5 min) *If mermaid/king pigeon is in your practice, enter this first for a juicy quad stretch*
13. Childs (2 min) 
14. Repeat steps 6-13 on L side
15. From a kneeling position, tuck your toes underneath you and spread them as widely as comfortably possible. Sit your hips onto your heels, applying as much pressure as comfortably possible. This is an intense stretch, but it gets the job done. This stretch is so intense for me that I have to close my eyes and do nothing but breathe. If I stick with it long enough, I'll start to see colors on the insides of my eyelids. So don't hate me for this stretch, you may release a lot of stuff. It's good though. (2-5 min, depending on how long you can take it)
16. Reclined fish on bolster, legs straight or in bound angle (5 min) 
17. Legs up the wall

If this sequence still leaves you needing more relief, try my favorite natural cure: Deep Blue Rub. You can find it here on My doTerra Shop.

Rest Easy: Yin Yoga Sequence for a Good Night's Sleep

I had a new couple show up to my Yin Yoga class tonight, was super exciting. When I spoke with them, I learned that this is only their second time doing yoga. Ever. 

"Are you familiar with yin style?" I asked.

"Nope. But we were at Level 2 yesterday and loved it!"

Oy... headstands and sun salutations are about as far from yin as it gets... I was thrilled when after explaining yin style, they chose to stick around with smiles on their faces!

Yin Yoga can really be a hit-or-miss practice for those that are not familiar with it. I decided to treat tonight's class with a gentle sequence for a restful night.

Enjoy, sleep well, and let me know what you think!

I mean really though, who couldn't use more sleep... and more yoga?!

• Begin in Savasana with bolster under knees (5 minutes)

• Grab right knee and hug to chest for half wind relieving, then switch (1 minute each side)
• Caterpillar (5)

• Cat Pulling Tail (5 minutes each side)

• Square (5 ea)

• Down Dog

• Child's Pose

• Come to a seat and set the bolster lengthwise right next to the right hip. Lie the right side of the body down onto the bolster and rest your cheek on the mat. Halfway through, come slightly up and try to bring chest toward bolster so you're in a twist. Rest your left cheek on the bolster if possible. (5 ea)

• Straddle (5)

• Bound Angle (5)

• Supine Fish with Bolster under chest widthwise (5)

• Viparita Karani

Yin Sequence for Whole Body Relaxation

Life moves so fast sometimes that we really need to make it a point to slow down. Slowing down for even a little while can bring a sense of clarity, calmness, and help to realign both the body and mind. 

Yin Yoga is a practice that I admit to neglecting too often, but when I do take the time to practice I find that it's EXACTLY what I've needed.

Here's a lovely Yin sequence that will take you into every part of the body that needs a little help. Enjoy.

• Centering Neck Stretch (5 Minutes): Begin with knees bent, on your back, with a blanket rolled up under your neck. it should be about as thick as a rolled up yoga mat, and the top of the roll should hit right at your occipital ridge. Bend your elbows and place your palms on your forehead, fingertips reaching into your hair toward the crown of the head. Allow this gentle pressure to encourage the neck to soften. Notice any parts of the neck that are resisting and send softness there. 
• Shoulder Stretches (3 minutes each side): Reach your left arm up toward the ceiling and grab a hold of the wrist with your right thumb and forefinger. Roll onto your left side and straighten the arms along the ground. If you don't feel much, you can bring your right foot back to the mat and open the knee toward the ceiling for a gentle backward pressure.
• Apanasana/Knees to Chest (1 minute)
• Baddha Konasana (5 minutes): Round back and rest upper body on a bolster, block, or the floor. 
• Broken Windshield Wiper (3 minute each side): Come back onto the back and bend the knees, feet planted on the mat. Walk the right foot out about 45 degrees then internally drop the knee so that the inside of the knee comes down to the mat. Be sure to get as close to a right angle in this leg as possible for the best stretch. 
• Viparita Karani with strap (1 minute each side): Immediately after broken windshield wiper on the first side, bring the leg back to center and stretch the leg up toward the ceiling. Bring the strap to the bottom of the foot and stretch out through the heel.
• Melting Heart w/ bolster (5 minutes): Come to hands and knees with a blanket under the knees for padding. Bring the knees hip width apart and stack the hips over the knees. Walk the hands forward but keep the hips where they're at. Scoot your bolster close to you and join your palms, then rest your forearms on the bolster and let your head dangle. If this is too intense, remove the bolster and bring hands to the floor.
• Shoelace w/ eagle arms (3 minutes each side)
• Straddle w/ bolster (5 minutes each side)
• Fish w/ bolster (5 minutes): Legs will be stretched long on the mat and bolster will run lengthwise along the spine. Shoulders soften and hands drop to the side, palms up. 
• Twisted Roots (3 minutes each side)
• Viparita Karani/Legs up the wall