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Yoga For Runners: 15-Minute Post-Run Yoga Class (Stretch

Yoga For Runners: 15-Minute Post-Run Yoga Class (Stretch

Yoga for runners: 15-minute post-run yoga class sequence (stretch) for all levels of practitioners, including beginners. Enjoy these delicious yoga poses – stretches – that target the hips, hamstrings, calves, feet, and hip flexors. Great before bed or in the morning, or anytime you need a yoga class to calm the body and mind while moving slowly and mindfully.

Yoga is a spiritual and physical exercise with historical origins in ancient Indian philosophy. Different types of postures, breathing methods and relaxation or meditation for yoga sessions.

In 5,000 years of yoga experience, the term "yoga" has experienced a renaissance in today's society and replaced the loincloth to get a leotard and leggings.

Yoga is now popular as a kind of physical exercise that relies on asanas (physical assessments) to promote improved control of the mind and body and improve well-being, and to help prevent many spinal problems and back pain.

Here are some facts about yoga:

  • The word "yoga" derives from the Sanskrit root "yuj" and means "yoke or join in". Some people take this to imply a union of body and mind.
  • According to a 2008 market survey, there are approximately 16 million people in the US who practice yoga and spend at least $ 5.7 billion a year on yoga devices.
  • Hatha yoga is the type of yoga that is most commonly practiced in Western culture. "Ha" means "sun" and "tha" means "moon".
  • There are many types of yoga. The level of fitness and the desired exercise result of a person determine the type of yoga class for which she is best suited.
  • There have been over 7,369 accidents involving yoga treated by doctors & # 39; Offices, clinics and emergency units in 2010, according to the US Consumer Product Safety Commission.
  • Overstretching of the spine, neck, legs, shoulders, and knee, as well as repeated strain are just a few of the common yoga injuries.
  • Even the American Academy of Orthopedic Surgeons (AAOS) believes that the rewards of yoga outweigh the potential physical dangers.
  • Yoga is described with eight limbs or branches: Yama, Niyama, Asana, Pranayama, Pratyhara, Dharana, Dhyana, Samadhi.
  • Practicing yoga has many potential benefits, including relieving back pain, assisting with anxiety management, and increasing flexibility and balance.
  • There are indications that pregnant women attending yoga classes have much less problems with later pregnancies and contractions.
The background of yoga

There is no written document of the inventor of yoga. Yogis (yoga practitioners) practiced yoga well before a written report on it was made. Yogis have over the millennia handed down discrimination against their students and several different yoga schools due to increasing international reach and awareness.

Sanskrit, the Indo-European terminology of the Vedas, India's early spiritual texts, also produced the literature and method of yoga. The Yoga Sutra, a 2,000-year-old treat of the yoga sage of the Indian sage Patanjali, is a kind of guidebook that sheds light on how to best gain control of the mind and emotions and provide guidance on spiritual development framework conditions which today's yoga is based on.

The Yoga Sutra is the earliest written record of yoga and also one of the oldest texts in life.

The Sanskrit word "yoga" has many translations and can be translated in various ways. Many translations target translations of "to yoke," "join," or "focus," essentially a path to union or discipline. A man who practices this topic is called a yogi or a yogi, and a female practitioner is called a yogi.

The positions that are now an integral part of health and fitness in many institutions around the world were not originally a dominant component of yoga traditions in India. Fitness was not a major goal of the workout; The focus is on other practices such as pranayama (expansion of the very important energy through breath), dharana (concentration or placement of the emotional ability) and nada (sound).

Yoga began to gain recognition in the West in the late 19th century, with an explosion of interest in Pilates in the 1920s and 1930s, first in India and later in the West.

Different types of yoga

Modern forms of yoga have evolved significantly into exercises that focus on strength, flexibility and breathing to increase physical and mental well-being. There are many types of yoga, and no style is more authentic or superior to another. The secret is to choose a class that suits your fitness level.

Types and Styles of Yoga:

  1. Ashtanga Yoga: There are ancient yoga teachings from the 1970s that suggest that each of the six posture sequences quickly connects each movement of the body.
  2. Bikram Yoga: Store in heated rooms at temperatures of almost 105 degrees and 40% humidity, Bikram consists of 26 poses and a chain of two breathing exercises.
  3. Hutha Yoga: A generic term for any type of yoga that teaches posture. When a class is labeled "Hatha," it is generally a gentle introduction to the basic yoga postures.
  4. Iyengar Yoga: focused on finding the right alignment in each pose and using props like blocks, blankets, straps, chairs, and upholstery to accomplish that
  5. Jivamukti Yoga: Meaning, "Liberation During Life", Jivamukti Yoga was created in 1984 and incorporated religious teachings and vinyasa design exercises. Each class has a theme that is discussed through yoga scripture, singing, meditation, asana, pranayama and songs and can be physically extreme.
  6. Kripalu Yoga: Teachers and practitioners learn, accept and learn from your system. In a Kripalu class, each student searches his own level of education on a particular evening by day and looks inward. Courses usually begin with breathing exercises and gentle stretching exercises, accompanied by a collection of patient poses and final relaxation.
  7. Kundalini Yoga: The Sanskrit word Kundalini means tortured like a snake. Kundalini Yoga is a meditation system that aims to discharge the Kundalini energy. A class generally begins with rebounding and ends with singing, also between the attributes asana, pranayama, and meditation, to reach a certain exit.
  8. Power Yoga: An energetic and athletic type of yoga that was practiced in the late 1980s using the traditional Ashtanga method.
  9. Sivananda: A system based on a five-point philosophy that combines the function of proper breathing, relaxation, nutrition, exercise, and positive thinking to create a healthy yogic lifestyle. Generally uses the same 12 basic asanas posted by Sun Salutations and Savasana Gifts.
  10. viniyoga: Viniyoga educators need to be trained and inclined to be anatomy and treatment experts in order to adapt to any person, regardless of their physical abilities.
  11. Yin: A calm, meditative yoga exercise, also known as Taoist Yoga. Yin Yoga relieves tension in the joints: ankles, knees, buttocks, whole back, neck and shoulders. Yin gifts are passive, which means that muscles need to relax while gravity does the work.
  12. Prenatal Yoga: Yoga postures carefully adapted for pregnant people. Prenatal yoga is designed to help people in all phases of pregnancy and to help them get back into shape after pregnancy.
  13. Relaxing Yoga: a relaxing way to practice a course in four or five simple poses using props such as blankets and starches to sink into deep relaxation without the effort to pose.
Benefits of Yoga

1. Improves your flexibility

Increased flexibility is one of the first and most obvious benefits of yoga. Through your first grade you probably will not be able to touch your toes, no matter, make a backbend. But if you stick with it, you'll notice a gradual loss, and over and over again, seemingly impossible digits become potential. You will probably also notice that the pain gradually disappears. That's no coincidence. Tight shoulders can affect the knee joint due to incorrect alignment of the femoral and tibial bones. Tight hamstrings can lead to part of the lumbar spine, which can lead to back pain. And inflexibility in muscles and connective tissues such as fascia and ligaments can lead to poor posture.

2. Builds muscle power

Strong muscles do not just look good. They also protect us against conditions such as arthritis and back pain and prevent falls in older men and women. When you build strength through yoga, you balance it with flexibility. If you just went to the gym and lifted weights, you can build strength at the expense of flexibility.

3. Perfect your posture

Her head is like a bowling ball - big, circular and strong. When your head is perfectly balanced over a vertical spine, your back and neck muscles are less stressed to support it. However, move it a few inches ahead, and you also begin to strain those muscles. Imagine holding a bowling ball as you move forward for eight or twelve hours each day. No wonder you are tired! And fatigue may not be your only problem. A poor posture can lead to neck, back and other joint and muscle problems. As you break in, your body can compensate for the flattening of the normal inward curves in your neck and lower back. This can lead to pain and degenerative arthritis of the strain.

4. Prevents joint and cartilage damage

Each time you practice yoga, you simply run your muscles through their own range of motion. This can help prevent degenerative arthritis or mitigate handicap by "squeezing and soaking" areas of the cartilage that are not normally used. Articular cartilage is like a sponge; it only gets new nutrients when its fluid is squeezed out and a new supply can be ingested. Without proper care, the failed cartilage areas may finally wear out and expose the underlined, bone-like, tired brake pads.

5. Protect your backbone

Intervertebral discs - the shock absorbers between the vertebrae that can cause a rupture and compress the nerves - crave movement. Only then can they get their food. Once you practice a balanced asana posture with many forward bends, back bends, and twists, you can keep your spinal discs flexible.

6. Helps to focus

An important part of yoga is the focus on the present. Studies have shown that regular yoga exercises improve coordination, reaction time, memory and even IQ. Those who practice transcedental meditation demonstrate and gain the ability to better remember information and solve problems because their concentration is better. They are less distracted by their thoughts, which sometimes play like an endless loop.