You do get your legs sore, sore, tight or even slightly heavy since you gave yourself a really pushy, running session or long run. A couple of minutes of yoga (with a soft bend) can perform wonders in your body instead of neglecting the fact that you are inflexible. When time is of the essence, a deliberate practice will at least allow you to aim at slowing your breathing, loosening the tightened muscles, and bringing them back their elasticity, without putting extra pressure on them. The 10 minutes of yoga after a running session will not only calm down your nervous system, but will also release the stress of your calves, hamstrings, quads and hips. It is not the stretching per se, but recollection, that is, being relaxed and being attentive to your body.
Easy Breathing
One ought to start by standing or sitting and breathing very slowly and deeply. Sniff in and mouth out and take a break of heart. This way your body would be ready to have a rest and this would indicate to your muscles that you are no longer running anymore.
Forward Fold
Bend forward their hips, slightly bent. Your head and arms tight you must keep loose. This posture is easy, reaching out the hamstring and the calves and relieved the lower back strain without necessarily bending forward.
Half Lift
Bring your hands up and half way against your spine. This aids in the re balancing of the back post run and aids and enhances the flow of blood in the limbs. Slowly and consistently dragged along.
Low Lunge
One forward stroke in this and low knee down lunge. This puts a strain on hip flexors and the quads which contract once the running is finished. After few breathing in, inhale on one side and the other.
Gentle Squat
Bend down on the floor in a relaxing position with, hopefully, your ankles in contact with the floor. The pose free the limbs of the ankle and calves and hips. When you bend your hands, you are capable of sinking your body in your knees.
Seated Stretch
Sit and then bring up single leg and then over leg. Now draw you strongly away with your lengthening foot, A slight hamstringing strain. This is assistive in avoiding the tightness after the running and in the absence of over training.
Butterfly Pose
Cross-feet and knees bend down. They are used during continuous running as they cause stretching of inner thighs and hips. Keep the spine straight and relieve the shoulders.
Reclined Twist
On lying on the back then bend your legs on one side. Other than the spine, twists can alleviate the muscle strain at the bottom of the body. Be patient and proceed slowly to the other side.
Legs Up
Lay your legs against a wall, or leave your legs, with your legs up on the floor. This helps to reverse the direction of the blood flow towards the heart in antiretrovation such that the legs that were tired after running will not puffle and be tired.
Final Rest
Rest Easy Breathing. gone with the eyes closed and breathe slowly, in a free posture. Shout at your legs and take them out of the floor. A minute rest here would benefit your body the result of the practice.
