Do not include this pose in your practice if you have a neck or knee injury or if you are pregnant. Warm up for this pose by enjoying child’s pose and hero pose. After relaxing into happy baby pose, follow up with downward dog pose.
Begin by laying on your yoga mat with your back supported by the ground
Exhale your knees to your belly
Inhaling, place your hands on the outsides of your feet and widen your knees before raising them up to your armpits
Place both of your ankles above your knees so that your shins become perpendicular to the ground
Flexing through yours heels, push your feet into your hands while you pull your hands toward the ground
This pose is beneficial for runners and non-runners alike.
I haven’t been posting as much recently because I have been focused on spending time with my HAPPY BABY (she is 8 weeks old today)
daily training schedules with goal-specific workouts
personalized running paces
weekly check-ins/ Q&A
weekly training e-newsletter
information about nutrition, gear, foam rolling, recovery, running form, race day strategies, strength training, and mental training strategies
bi-monthly meet-up to go for a run, to practice yoga for runners, or to discuss running strategies
Half marathoners and marathoners of all levels are welcome but, to ensure that you are successful in completing the training and race, we recommend the following prior to beginning this training program:
1. Being able to run or run/walk for at least 7 miles or 70-90 minutes continuously.
2. At least 6 months of consistent training for at least 4 days per week.
3. Being able to maintain a 12min/mile pace.
For Half Marathoners:
1. Being able to run or run/walk for at least 3 miles or 30-50 minutes continuously.
2. At least 3 months of consistent training for at least 4 days per week.
3. Being able to maintain a 12min/mile pace.
These programs have limited space. Register now to reserve your spot!
This pose provides both mental and physical benefits and can be a great resource for runners.
This pose should be avoided during menstruation or if you have serious neck issues, back issues, or eye issues such as glaucoma.
As both an inversion and a restorative pose, Legs Up the Wall Pose offers many benefits including alleviating challenges with:
Restorative poses are supported and, as shown in the image above, support in this pose can include blankets, a strap, an eye pillow, and a sandbag.
Sequencing for this pose
This pose is typically sequenced near the end of a yoga practice, often just before pranayama or corpse pose. Preparation poses include hero pose, standing forward bend pose, reclining bound angle pose, and bridge pose.
Getting into this pose
The first step to getting into this pose is setting up your support. Lay your yoga mat on the floor with the short end next to the wall. Next, place up to 3 folded blankets along the short edge of your mat along the wall as shown in the image above. Optional: place a strap, eye pillow, and sandbag alongside your mat.
If you tend to have tighter hamstrings, consider placing your blanket farther from the wall and using lower support (i.e., <2 blankets). If your hamstrings are more flexible, set yourself up closer to the wall and consider utilizing higher support (i.e., 2-3 blankets).
Your height will also play a role in how far away from the wall you set yourself up. Those who are shorter tend to need to be closer to the wall than those who are taller. Experimenting with how close you are to the wall may take some time and I recommend beginning with your support about 5-6 inches away from the wall.
Move into this pose by starting in a seated position on the right side of your mat with the right side of your body located next to the wall. On your exhale, swing both of your legs from the floor up onto the wall. At the same time move your head and shoulders onto your mat. If you are using blankets in this pose, check that your sitting bones are resting between your blankets and the wall. Notice an arch in your torso. If your torso is flat or your back is rounded, adjust your support by bending your knees and pushing into the wall to lift your pelvis off your support. While your pelvis is lifted, adjust your support so that it is higher and then slowly lower your pelvis back onto your support.
Using your hands, lift the base of your skull away from your neck. Feel your shoulder blades extending away from the spine, soften your throat, and allow your arms to reach out to your sides with palms up.
While engaging your leg muscles, feel them relaxing into the support of the wall. You may place a strap around your thighs to provide additional support and relaxation to the legs. You may also add to your support in this pose by placing a sandbag on your feet. To do this, bend your knees as if you were going to do bound angle pose and place the sandbag on top of your heels before carefully extending your feet back up the wall. This step should be done before placing the strap. Finally, close your eyes and feel free to utilize an eye pillow.
Feel free to remain in this pose for 5-15 minutes. When coming out of this pose, bend your knees and push your feet against the wall in order to lift your pelvis and remove the support from under you. After you lower your pelvis back onto the floor, you may bend your knees and roll to the side before using your arms to push yourself up into a seated position.
New Release! Written by Elevate Running Founder, Julia Raffaini, this book was published yesterday.
My intention for this workbook is to help runners become more successful by improving their mental training. This workbook is designed to both introduce you to general concepts in sport psychology and to help you to implement psychology techniques to improve your running performance. Throughout this workbook, you will focus on enhancing your goal development, motivation, mental toughness, confidence, concentration, and energy management. This workbook contains some information about caring for the body including yoga practices to supplement your running training. This workbook also contains several sample training plans and a training journal section in which you will be able to integrate the information that you have learned throughout this workbook into your training.
This yoga practice is excellent for runners and is designed to increase hip flexibility. Allow your breath to guide you as you move through the poses listed below. Please visit the link associated with each pose for an image of the pose and additional information including pose alignment and benefits.