Renowned yoga instructor Roxanne Gan walks us through five easy yoga stretches that are good for runners, cyclists and those who work out
PHOTO: AMAR DONEPUDI, SPORTPLUS.SG
If you are an athlete, a sportsperson or just someone who lives an active lifestyle but can't find the time or the discipline to do proper stretching, then you might find yourself tightening up in all the wrong places.
These could even lead to lower back aches, and limited range of mobility or flexibility in the hamstrings or calves. Flexibility work is definitely an important part of working out, so what are some of the yoga stretches that can benefit you if you aren't already a seasoned yogi?
PHOTO: AMAR DONEPUDI, SPORTPLUS.SG
SportPlus.sg host John Yeong who is an avid runner and fitness enthusiast himself, managed to catch up with reknowned yoga instructor Roxanne Gan to ask her for some simple Yoga stretches that just about anyone can do.
Here are five easy yoga stretches you can incorporate into your recovery regime.
Calves
1. With the help of a block, step onto the block with the ball of your foot
2. Keep the heel of the foot stepping on the block down as much as possible, this may be a challenge for those with very tight ankles as well or have ankles with limited range of motion
3. Have your feet side by side, so place your non stepping foot resting parallel to the block
PHOTO: AMAR DONEPUDI, SPORTPLUS.SG
Hamstrings
First find out your hip mobility with a simple flexibility test, by sitting with both feet in front of you and folding forward.
Depending on how tight you may be, you might see your back behind your hips, in which case it would be better to perform this stretch against a wall.
PHOTO: AMAR DONEPUDI, SPORTPLUS.SG
1. Place your bum against the wall
2. Fold forward and hug your elbows as you dangle loosely
3. Keep your knees soft, never lock or straighten your knees for this stretch
PHOTO: AMAR DONEPUDI, SPORTPLUS.SG
Groin
A good stretch for the groin or inner thigh is the asian squat. Some people struggle with going all the way down when squatting, in which case you can once again place your heels on a block for a more effective stretch, or sit on the block.
1. With your elbows against the knees, push your elbows out
2. Try to lift your chest up and avoid rounding the back
3. Brace your core in and lift more from your lower back
PHOTO: AMAR DONEPUDI, SPORTPLUS.SG
Glutes
Known by the yoga community as the pigeon pose, this stretch involved bending one knee in front of you and placing your ankle on the ground.
1. Fold forward and place your forearms down on the ground
2. Try to hold the pose for about 2 minutes
PHOTO: AMAR DONEPUDI, SPORTPLUS.SG
Lower Back
For those who may suffer from lower back tightness or lower back aches, this yoga stretch is a simple and effective way to loosen the tightness.
1. Lie down on your back
2. Bend your knee to your chest, with the help of your hand holding your knee to your chest
3. Remember to relax your shoulders and keep the down on the ground
4. Next, stretch your arm out to the side before dropping your knee down to the opposite side
We hope this has been an insightful article that will benefit you in your post exercise or training recovery.
If you are looking to improve your flexibility or mobility, find out more about some of the yoga instructors and studios you can learn from in our yoga section!