Yoga And Running

The force of the impact of your heels on the ground is your weight multiplied by 3 or 4. Therefore it is not uncommon to hear of runners complaining of sore feet, tight hamstrings, even bad knees & backs. The pain experienced by runners does not come from the exercise itself but from wrong balances caused and intensified by running. Yoga can correct these imbalances.

The individuals who use running to keep fit are probably the most balanced in structure and can really manage the physical stresses of the exercise with little or no pain, in other, words the 'no pain, no gain' type. But no runner can last the imbalances that this hard work presents. The chronic pain is very common if not aggravated by injury.

The average runner suffers excessive contraction, tension, & hammering of the muscular system without enough elongation, restoration and slackening work. Without the opposing actions, the tendency of the body is to make up to avoid injury by finding a way around the instability. This compensation transmits the stress on the joints, muscles, & even the other parts of the body.

This imbalance causes the muscles to double their effort to correct the discrepancy. The tight muscles increase their tautness and the weak muscles decrease their strength. Tight muscles have the properties of hardness, brittleness, & inflexibility. Their secondary purpose, which is to absorb shock for the body, is gone because they are no longer soft & supple. This brittleness brings about the rubbing & grinding of the joints, causing them vulnerability to injury.

Rigidity of the muscles occurs because the training is focused on specific actions indicated for the sport. In other words, they do the action again and again making the body perform like clockwork. This concentration on external technique makes the body structure unfit causing excessive tightness.

Yoga can refocus the awareness internally on the body movements instead of the external outcome. It can balance body strength & extends its range of motion. Not only is the body being trained but also the mind.

Aside from that, yoga develops the fostering of body wisdom & confidence. As you learn more about the body and its functioning, you will then be able to hear the messages being sent by the body & act in response to them. As you can see, running causes the body to generate lots of endorphins, natural painkillers, which can really numb the pain of injury & illness.

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Yoga For People Who Love Running

When I first started running I felt a bit sore and tight afterwards though I did not stress much. My thigh muscles would hurt terribly. So I thought why not blend yoga with running. Since Yoga is a fitness exercise which centers on the spiritual and physical state of the body. It eases stress, pain, weight loss, etc. Today my article is meant exclusively for athletes who love running and or has taken up running as their profession. During the course of an average mile run the foot strikes the ground at least 1000 times and so the impact of the foot on the body is five times more. Hence it is normal to hear runners complain of thigh pains, sore feet, hamstring injury, etc.

The right combination of yoga poses can help you loosen up your muscles after a long run and keep you tight and healthy. In fact running and yoga can make a good combination for strength and flexibility. Runners who use yoga to balance strength, increase range of motion and practice asana can coordinate their body, mind and soul well. The eventual result will be integrated body mind and soul. While running breathing should be at a normal pace so one practice pranayama. This helps one to breathe steadily and at a normal pace. This also helps one to be at peace and concentrate well on his goal.

Before you begin, remember these precautions:

· Do not start a yoga routine or any other workout without clearance from your doctor.

· These poses are not suitable for pregnant women.

· Each pose should be done in a slow and controlled manner, without bouncing or forcing, which can cause your muscles to tighten, increasing your risk of injury. Stretch in a slow, steady motion to the point of "mild discomfort." If you are stretching to the point of pain, you have stretched too far. Learn to respect your edge-never go beyond it.

· This routine can be integrated into a post-run stretching routine. You can also do it any time of day. If you're not doing the stretches immediately following a workout, I recommend a 10-minute cardio warm-up before starting this routine. Warm muscles are easier to stretch.

· These poses and the accompanying photos are modified for people with tight hips and hamstrings, which is common among runners.

· A breath is one full inhalation and one full exhalation through the nose. Hold each nostril for five breaths, or longer if you like.

First of all, never ignore your body's signals. Take a break when your body needs one. Learn to understand when rest is appropriate. Secondly, start incorporating yoga postures into the warm-up and cool-down portions of your workout. Think of running as the linear part of your workout and yoga as its circular complement.

There is no need to be sidelined by injuries and discomfort brought on by your running program. Chronic injuries can eventually self-correct through a gentle yet consistent yoga practice. Remember, your body is on your side. It has an inherent intelligence to bring about a state of equilibrium no matter how many times your feet hit the pavement. Yoga Therapy can help you overcome all the anxiety that one feels due to over exertion.

Daniel Brewer is a well known yoga teacher. He stays with his wife and two kids in Canada. He shares his view on how yoga therapy has its

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Run, Do Not Walk, To The Nearest Hot Yoga Center

Fitness is about making the body streamlined and making efficient use of muscles. Hot yoga is one way for runners to do this on a regular basis. Understanding what affects both and using it properly is key in producing a state-of-the-art body at peak performance. On the one hand, there is yoga for the alignment of the body, permitting free flow of energy and beneficial signals to the brain and musculature. On the other hand is heat, which helps the body in many ways and furthers the benefits of yoga.

Heat

Temperature is good. Warmth in a hot yoga center makes the body sweat, which releases the heat built up by the muscles during exercise. Sweat also carries toxins out of the body. Heat makes the muscles expand so that they burn more of the fat cells attached to them. The cardio-vascular system improves in function. Exercising in a hot room in addition to the heat rising in the body aids the immune system. Blood vessels expand, too, passing more oxygenated blood to the musculature.

Yoga

Yoga is not an exercise regimen, like a workout with Jane Fonda, for example. Yoga is a method by which the mind, body and spirit are ideally aligned for the better function of the whole being. Deep breathing, open consciousness and aligning poses are used to manifest this function in a hot yoga studio. The aligning poses allow the electrical circuits in the body to flow freely, carrying more efficient messages to and from the brain. The poses streamline the muscles, burning fat and increasing energy.

Running

Cardio-vascular involvement in a workout is all about oxygenating the blood which suffuses the muscles during exercise. Deep breathing combined with intense, fast exercise, such as running, makes the heart pump the oxygenated blood faster in order to nurture the muscles being used.

Effects

Three S's define a runner - stamina, strength and speed. When the body is properly aligned and functioning at peak performance, a runner's stride lengthens, his muscles are strong and stamina is sustained. A runner of races will perform well, while a runner for enjoyment will be exhilarated. Adding the routine in a hot yoga studio to running means that while the heat is expanding the body and detoxifying it, the heat expended in running is being used more efficiently. It also reduces the risk of injury.

A healthy lifestyle is sought by all to battle disease and obesity. These are practical methods to use for peak health.

Author is a freelance copywriter. For more information about hot yoga classes, please visit http://www.hotyogaexperience.com.

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Yoga For Runners - How Yoga Can Optimize Your Running Performance

Yoga and running are most often thought of as two very different types of exercise, but the truth is that they are actually a very good match. The combination of running and yoga is a great way to increase your physical shape and your performance.If you combine your running routines with yoga exercises, you can improve your running performance and your well-being. Through yoga, you learn to control your breathing, which also optimizes your performance while running. Furthermore, yoga makes you more flexible and therefore more resistant to damages while running.

While running is a good cardio workout, then yoga is more directed at building strength and flexibility. However, you can easily get your pulse up during yoga by practicing some of the more dynamic yoga types, which will definitely allow you to work up a sweat. Many runners favour Astanga Yoga because of the dynamic movements that provide strength, flexibility and endurance.

During yoga practise there is a great focus on the breath and you will learn to control the breathing process. This will be of a great benefit while running, as control of the breath will help you improve your performance. What is helpful is that you increase your awareness on the breath, keeping a slow and steady pace. Yoga usually teaches you to breathe in through the nose while keeping your mouth closed. This allows you to deepen your breath all the way to the bottom of the lungs. This allows you to increase the transportation of oxygen to the muscles, where it becomes energy. Learning to breathe deeper also increases your lung capacity which will automatically increase your stamina.

Besides getting more flexible and acquiring a better breathing control, you will also train other muscles during yoga training, which will add to your running exercise. Runners often have a tendency to have tension in the shoulders and the neck, and these tensions will be loosened up during yoga practise. Besides tension relief, yoga also helps you prevent injuries and pain. Especially the knees, the hips and the back are sensitive areas where runners often experience problems. There are certain yoga positions that focusing directly on these sensitive areas, thus strengthening them and making them better shock absorbers. Furthermore, runners who also perform yoga, are more likely to experience less pain after running, which is also a great benefit.

Learn more about the positive effects of yoga [http://www.natural-holistic.com] and other related topics.

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Otherworldly Benefits of Hot Yoga

The otherworldly benefits of Hot Yoga, particularly, the Bikram Hot Yoga model, might not be very apparent initially. Yet still, many followers develop into devout believers in something mystical, like yoga philosophy, while doing the 26 postures Bikram supports. They do feel spirituality.

The benefits of doing Hot Yoga often leads your body to feel that mega spiritual runners high, that many casual athletes strive to attain as often as they can. This could possibly be considered a spiritual existence, at least, throughout the time in which your body is literally vibrating, or pulsating, from the intense Hot Yoga. A spiritual theology should at least be considered for a lot of the Hot Yoga converts. The theology is distinct from the runner's high, due to the fact it rewards the yogi. Where a runner's high benefits the body of the participant, a theological high rewards the soul, if there is such a thing, of the yogi. There is certainly one key caveat, nevertheless, to getting this type of spiritual benefit from this type of yoga. That caveat is belief over and above the physical exercise.

Most likely, sometime during the excessive toughness of Hot Yoga, a person's common sense is sweated out. For quite a few, at the point of overdoing it, another thing outside of the runner's high, is experienced. Maybe it's a sense of communion with the other yogis in the room who are also literally sweating their logic away, something like the idea of communitas.

The idea of a group of people undergoing some sort of collective trauma, like holding down dog in a small, 105 degree room, could be spiritual. This kind of spiritual theology is beyond a runner's high. This type of spiritual theology extends into the soul of a person and that person's group. It really is true how early Christians and Buddhists began to organize their faith into local church or monastic communities, a concept innovative for the time. Without a doubt, this might function as the only kind of spirituality Bikram himself could accept, given his aggressive pursuit of the West's finer riches, like Rolls Royce cars and high brand watches.

Right up until another teacher puts forth a Hot Yoga philosophy, which draws upon the insights of Patanjali and his Raja Yoga from 2, 000 years ago, these kind of magical formula spiritual benefits of Hot Yoga must remain amongst yogis, only in non-spoken form.

Alan has a keen interest in many sports and healthy exercises. He recommends athletic exercise programs [http://www.athletictrainingprograms.net/] for muscle buildup and toning, and the practice of yoga [http://www.yogacaloriesburned.com/] to bring the spirit and body together as one.

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Yoga For Runners

Many have asked me what's my secret to the longevity of my running game. Well, it's never been a secret I've ever withheld from anyone and I always answered with a simple one word answer -- Yoga. Of coarse there are dozens of variations and teachings of Yoga.

It all started over twenty years ago as I threw down my last two pack-a-day Marlboro for the last time. I remember the words of the master runner George Shannon and what he did. No use in re-inventing the wheel. If George said his Yoga exercises improved his running...then that was good enough for me. I never questioned it again and always blended in a fifteen to twenty poses routine after each run. George set a world record for the fastest sixty year old runner. Running and Yoga always had to blend in harmony with my schedule. Meaning with the type of work I did, often never allowed me to go to a gym or studio. There was never an established time of when I was to get off of work. So, that's what attracted me to running. My runs always started and ended at my front door.

Running is cheap! Mainly just the cost of a pair of running shoes. Yoga is the best for stretching your muscles. Very important to a runner because running tightens your muscles. After your run your nice and warmed up so that's the best time to do your routine of Yoga. If the weather was so bad I couldn't run outside, no big dill. Hit the treadmill! A good treadmill will run you about a thousand dollars but it's not something you have to start with. I saved up for a couple years before able to buy one.

Once again, the beauty of Yoga is it takes more or less no cost. After coming in from my runs I'd just hit the floor while watching TV going through my poses. I hope I'm painting a good picture here about an exercise program that anyone at any age can afford. Yoga and running will equip you to be one of the healthiest people in your neighborhood. As you can afford it you'll want to get some good running shoes. I always ran in a pair of Asics Trainers. In time you'll find the best brand you like to run in. It took me a couple years of trial and error before finding the best running shoe, I liked.

After a year of running you'll finally get to where you can go through your Yoga routine pretty good as you become more flexible. A few days during the week you'll have some no run days, so on those days just do your floor exercises of Yoga. I never went to a Yoga class myself. You might do the same as I did. I went to a book store and found the best book I could find on Hatha Yoga. That's how I learned out of a book by reading and looking at the pictures and diagrams.

Of course now we have the internet and all the CD's and DVD's to learn from. Everyone likes to learn in the best way each of us like to learn. Your choose of audio, reading, classes, seminars the list is endless. Running is all about being as relaxed as possible while breathing deep rhythmic breath, without much thought. Yoga will give you a runner's advantage over runner's who don't practice Yoga. Running is all about smooth graceful strides without strain! As a deer gliding across a valley. Your running strides will become longer, more stream lined. Yoga will allow you to increasing continual effortless flow of strides as you pass your competitors in your age group.

Gary Cooper is an expert in article and attraction marketing. He is a veteran runner having ran in well over one hundred races. Gary lives with his wife of over 30+ years in the Dallas area. Stop by his blog for dozens of tips to improve your running at whatever age group your now in. [http://cooperpublishing.com]

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A Champion Runner Tells How Yoga Makes Her Stronger and Faster

My belief that everyone can benefit from yoga is continually confirmed by the runners who regularly attend my morning yoga classes. They first come in with tight hamstrings, sore knees and stiff hips, unable to touch their toes. While some knees are still sore for these dedicated runners, after a few months I see visible improvement in their flexibility, balance and strength. I've asked one of these runners, Kathy Martin, to share her yoga experience.

Kathy, who resides in Northport, Long Island, has been running for almost thirty years. She consistently wins races in her age group, often beating the time of runners much younger than she. Her prowess on the track earned her the 2008 USA Track & Field Runner of the Year title in her age group (55-59). She also holds a very impressive number of American records in the 50-54 year age division: those for the mile, and the 1,500, 3,000 and 10,000 meter.

YSL: What made you decide to take up yoga?

KM: I took up yoga to improve my flexibility, which I knew would help my running form and speed. I cannot believe the difference it has made in how I feel overall. I walk taller and feel stronger. My hips are a work in progress in terms of opening them up and loosening them up. I was one of the people who could not touch my toes and now I can, with no effort, not only touch my toes, but put my hands under my feet.

YSL: Would you say that yoga is a regular part of your training regimen?

KM: Yoga is definitely a regular part of my training. I go twice a week-early in the week and later in the week-which helps me maintain flexibility. I am more diligent about stretching now as a result. Before it hurt to stretch. Now it feels good.

YSL: Are there yoga postures you find particularly helpful for your running?

KM: Anything that opens up the hips. I do not like the wall poses but know how beneficial they are, for example the pose where you face the wall and reach back to your heels and then lean into the stretch. I love the back lengthening poses. 

YSL: That pose you are referring to, ustrasana or camel pose, is good for the hip flexors, stretching the quads and opening the chest and back. Most people use it to prepare for back bending, but you feel it mostly in your hips?

KM: I do find the camel pose good for the hips. Mine are so tight, anything probably helps. Pigeon pose is also a favorite. When I first did pigeon pose, I said there was no way I would ever be able to do it comfortably and now I love it.

YSL: Is there something about running and yoga that you find similar?

KM: I think yoga clears your head and mind. With a clear head, you can focus on the task much more. I think the increased level of strength and flexibility allows me to love running more and to push it harder.

YSL: What do you mean, specifically, by "increased strength?" How was yoga made you stronger?

KM: Yoga has made me stronger in that I run more erect and am aware of running upright as opposed to forward and slightly toward the ground. Watch runners and you'll find a lot of them run that way. I try to think of having a string attached to the top of my head keeping me upright, especially when I'm running up hills.

YSL: For you, what's the best thing about running?

KM: I love the forward movement, the freedom. I do my best thinking and crock-potting when I am running. It clears my head and gives me a great start to the day.

YSL: Wait. You mean you cook while you're running?

KM: Crock-potting is when you mull things over, ponder, and come to a conclusion slowly. Like when you cook in a crock-pot as opposed to a microwave where it is done quickly! 

YSL: What do you like best about yoga?

KM: I love the way I feel when I leave the class: stress free and moving freely.

YSL: What advice would you give someone who wants to start running?

KM: Get good shoes. Go to a running store that specializes in all brands. Get proper fitting for how you run, what distance you want to run. Do not increase your miles too quickly. Have fun. It should not be a chore or a job. I think running keeps the child in all of us alive. 

YSL: Yoga does that for me, since I don't run. (That would be way too much work!)

Yvonne Suzuki Licopoli is a registered yoga instructor who teaches in Northport, NY.

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Yoga For Runners - The Perfect Cross-Training!

I went to Google and typed in Yoga for Runners and received a myriad of hits. Runners World has an entire section dedicated to the subject and about.com also has extensive coverage.

Yoga and running are like opposites, but you know what they say about opposites attracting! During a mile, your foot will strike down 1000 times or more. This can lead to bad backs, cruddy knees, knotted up hamstrings and crying feet.

Running creates an imbalance in the body and yoga helps to correct this imbalance by creating opposing movements to the ones done repeatedly in running. If your muscles are tight in the back of your body, the front of your body tries to compensate which just creates more of an issue by further tightening the already tight muscles!

Runners can utilize the poses of yoga to balance strength and increase the range of motion. Another bonus of yoga is that it helps you to "center" or become more knowledgeable about how the body feels, what is working and what is not working, and when to stop or change what you are doing. You will have a deeper understanding of how the body works from the poses of yoga. These poses help you to focus on a particular part of your body, noting how it feels to work in a certain way.

A common thing between yoga and running is the sense of peace and calm that you receive from both activities. This feeling is brought about by the breath. Breathwork provided in many yoga classes can help to increase your VO2 Max, your aerobic capacity, helping you to improve your endurance over the long run. Literally, you can get a runner's high or a yoga high...I have found both to be equally gratifying!

Yoga can help you get back from an injury sooner, and help you to not get injured in the first place! By stretching muscles in a certain way, the elimination of pain can be handled without medication. A main problem with taking a pain killer in order to run is that you will not realize that you are causing further injury to your body! When the pain reliever wears off, you will know, but then it is too late. Why not try to counteract the pain and injury with a weekly yoga class and some daily poses (asanas) at home?

There are a variety of poses that can be used as a pre-run warmup and a post-run cooldown. For examples of some, please go to http://www.runnersworld.com/article/printer/1,7124,s6-238-409--12426-0,00.html. This article gives written and visual instructions for three yoga poses that are helpful for the pre-run.

I suggest finding a qualified yoga teacher, one with at least 200 hours of training, where you can take classes and learn the basics of the poses in order to practice yoga in the safest and most beneficial way for your body. I also want to mention that if you try a class and it doesn't seem right for you, don't give up on yoga, just try a different teacher or a different style. There are a myriad of yoga styles and you will need to find one that suits you best. I personally enjoy a powerful, strength-building class, but also relish a more meditative relaxed class. I have attended many classes and trainings, and can tell you that not all yoga is created equal! What one person really enjoys may not be the class for you!

If you are in the Winona, MN area, please visit http://www.yogafitnesswellness.com to see what classes are scheduled, or send me an email at arkjmv@aol.com to let me know when you would like a class scheduled! I also make house calls, phone calls and email calls so if you would prefer to have a yoga sequence put together that fits your needs, let me know! If you are a runner, try a yoga class! You just might find that you really like it!!

Namaste,
Jennifer Monsos-Valentine is a yoga teacher and runner residing in Winona, MN. She works with a variety of athletes to help them put together a good training program, helping to avoid injuries and become the best they can be. You can find Jennifer at http://www.yogafitnesswellness.com Her studio is in Winona, MN, but she works virtually all over the United States.

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Yoga For Runners - The New Big Thing

Yoga is nothing new.

This special system of physical breathing and posture techniques has been benefited from for over one century. It is so popular among people of all ages all over the world mainly because it addresses problems before they get worse.

From the classical system there has developed a new trend, yoga for runners, most raved nowadays, a system that combines two somewhat opposite techniques that are mutually complementing.

Meant to enhance the general well-being of the individual, yoga for runners promotes certain techniques to improve your running abilities. It is a combination of running and stretching pushed to the extreme and requires flexibility, agility and, of course, a lot of practice.

Let us have a course of an average mile as an example. During this, your feet will make about one thousand strikes on the ground. The impact exerted by each foot is three times your weight, sometimes four. Thus, it is natural that most runners complain about knee, back, thigh and foot problems. Imbalances from running cause a lot of problems to those who practice it but yoga for runners comes to rescue.

Yoga for runners brings your body into balance

Yoga for runners has been created to specifically deal with problems arousing during running. With the help of these techniques, you will be able to run for years without feeling any pain attacks; your body will be brought into a state of good balance due to these techniques and your properly prepared muscles will act as shock absorbers while you are practicing. If your muscles are soft and provide the right flexibility, they will encourage free movement and protect your whole body from injury. Yoga for runners helps your body function better as a whole and connects it to your mind. Thus, your running results will painlessly exceed your former performance and the benefits of running will be more visible than ever.

The benefits of yoga for runners

Yoga for runners has been proved to counteract the strains of running. It also boosts the body wisdom and confidence. If you understand your body better, you will gain one important advantage: the ability to instantly listen and respond to your body messages sent to you. Knowing how your body works and functions will allow you to communicate with your body better and this aspect is very important. Also, through yoga for runners, your body sends off a big amount of endorphins - the chemicals responsible for optimizing the natural painkillers in your body - thus preventing injury and illness.

To conclude:

Yoga for runners is what builds up your body strength and helps conserving your energy while you are doing the running routine. In this way, the effects of running will be more beneficial to the general health and less dangerous in the long run.

Runner's Yoga [http://runnersyoga.info/] is a Total Mind-Body Workout you can do on your own ... almost anywhere ... in just 30 minutes! Why don't you give it a try [http://runnersyoga.info/]?! Good luck!

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How Should Runners Incorporate Yoga Into Their Workout Routine?

Running is a great exercise that can help burn extra calories and get your body into optimum shape. The problem is that running can be very hard on the body. Doing yoga can be a great thing to help keep your body in balance, prevent injury, help you to be more aware of yourself and your body's needs, and help you relax after a hard run.

Running can be great for keeping in shape, and coupling it with the strength and toning exercises and stretches yoga offers can do much more. Running burns calories to help you stay in shape, but yoga can help you to keep those muscles limber instead of tight after a hard run. Yoga helps to strengthen muscles that may not be getting the benefit from your running as well.

Yoga is a great strength training exercise, but it is also relaxing. Running is a very strenuous activity which requires stamina. The body naturally produces pain killers that may make a runner unaware of the injury they are causing their body. By stopping to do yoga, relaxing, and taking it slow, you will become more aware of these types of injuries and help prevent them, or take precautions from making them worse.

Yoga helps to keep a runner limber, making it easier to run further with less risk of injury. By stretching the muscles thoroughly, you are helping to strengthen and protect them so they will do better during your run. Yoga also helps to increase your oxygen intake thanks to the deep breathing used in yoga. The increase in oxygen can help to provide better breathing during a run, helping the runner go farther and control breathing while getting optimum oxygen to their muscles.

Runners should combine their normal running schedule with a yoga routine daily to keep the body in balance, keep the body limber, increase oxygen intake, and help them to achieve a feeling of relaxation after a long run. The combination will maximize the benefits of each, helping them work together in perfect harmony.

When you combine the strengthening and lengthening power of yoga and use it along with your running regimen, you are sure to see positive results. For a body that is strong, lean, injury free, and has the capacity for maximum oxygen intake, let yoga guide you and help you meet all of your running needs.

Runner's Yoga [http://yogafitnesscoach.com/runners-yoga/] is a surprisingly challenging type of cross training.

There are so many types of yoga out there, you can definitely get a workout with a hot, active yoga practice, or you can opt for something more flexibility oriented or meditative.

Whatever your preference yoga for runner's really makes sense.

To find out exactly how to incorporate yoga training moves into your "runner's workout," visit my website for tips on Runner's Yoga [http://yogafitnesscoach.com/runners-yoga/].

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Virtual Yoga Training

Virtual Yoga training, this is one of the newer training options out there. No longer do you need to find a studio close to your home with a schedule that works for you and your family, purchase generic DVDs or subscribe to an online yoga site.

A personalized yoga program especially for you can be created, it can be made to meet your needs taking into consideration any existing injuries, conditions, desires and time restraints by a registered yoga teacher. These personalized yoga programs includes an initial consultation (online, over the phone or in person if desired), a program including descriptions & photographs, sometimes video make by included, as well as online consulting for any questions or concerns while you are using this program via phone, Skype, Facebook, twitter or email is available.

This virtual option enables you can choose a yoga instructor based on their qualifications and specialties instead of their location because all contact can be online and at your convenience thanks to the internet.

This is a great way to experience yoga in the privacy of your own home on your own time but still do a program that is tailored just for you. Experience all the numerous and far reaching benefits from yoga that you can imagine. From decreasing stress to increasing your metabolism. From relieving back pain to raising your energy level. You can feel rejuvenated everyday.

Yoga teachers always do their best to accommodate all their students, but depending on the size of the class sometimes you just can't get the personalized attention you need or the personal guidance that you desire. Your goals, needs, current fitness level, conditions, injuries and lifestyle will be taken into consideration when creating your program. This will keep you motivated, challenged and meeting your goals.

Yoga should be a vital part of a balanced fitness program. It gives a complete mind & body work-out, using your own body weight in a non-competitive setting. There are alternatives to customize each pose for every age, ability, comfort level, condition or injury. Yoga is an amazing compliment to other activities like running, weight training and rowing.

A program can be make for any age, level and ability which includes seniors, kids, prenatal, postnatal, plus sized, or anyone else. Some other specialties are yoga for fertility, yoga for depression, yoga for cancer survivors, yoga for runners, yoga for cyclists, yoga for golf, yoga for spinal cord injury and more.

This article by Gaylene Thoeny, a 500hr Registered Yoga Teacher, Personal Trainer, Lifestyle Manager, Yogi and mom. Go to [http://www.groundinglifestyle.ca] for more information. Gaylene specializes in creating a grounded life on and off the mat. You can also follow her at gaylenet on Twitter and on Facebook.

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The Benefits of Doing Yoga

Yoga is often considered not much of a workout and a waste of time, but it is really one of the most important workouts you can do. Yoga has many benefits for your body, both physically and mentally. Men often especially hate yoga because believe it is only for women. People also dislike yoga because it's too long, boring, and However, doing yoga is very important for anyone involved in fitness.

When I first started P90X, I was not excited at all about doing an hour and a half of Yoga X from P90X. I wanted to do a hardcore cardio workout like I had been doing my whole cross country season, not some silly stretching routine. However, after doing my first yoga workout ever, I realized that it was not easy as I suspected, and it gave me a good sweat and felt refreshed and energized afterwards.

I also remember my dad doing yoga with me, and he was sweating buckets, he even had to go change his shirt half way through! Through the course of doing P90X I have come to love yoga and it has greatly improved my fitness. Yoga is also very important for me because I am a runner. Yoga greatly helps me avoiding injury and staying flexible for running. So what are all the benefits of doing yoga?

1) Increases flexibility. I have always been pretty flexible, but yoga has greatly increased it for me. When I first started I could touch my toes while keeping my legs straight, but now I can bring my head to my knees! Being flexible also reduces the chance of injury and always you to perform better in other workouts.

2) Muscle Toning. By doing yoga you are supporting own body weight in the moves. This increases strength, which helps tone your muscles.

3) Increases core strength. Yoga requires a strong core to hold a lot of the positions and stances, such as downward and upward dog, plank poses, and chair pose. You may not have a great core at first, but it will improve as you keep doing yoga. Core strength is also very important in sports.

4) Better Balance. In yoga you are often in positions on only one leg, which requires good balance. Also a lot of the lunge positions need balance because you are holding them for up to a minute. Balance is important in many sports such as gymnastics and dancing.

5) Better Posture. Yoga helps give you a strong and good posture. This helps keep you body in line and allow you to stand and sit taller. Also better posture will increase your awarness.

6) Increases internal lubrication. Yoga helps lubricate joints, ligaments, and tendons. Holding all of those positions requires certain muscles to work together. This helps cleanse your body and allow you to function better in physical activities.

7) Massaging of internal organs. By doing yoga you are massaging your internal organs and glands, which hardly ever get stimulated. The massaging of these body parts helps one to avoid diseases and helps you function better internally.

8) Refreshed. After a yoga workout, I always feel like a new person. You body has been "cleansed" and massaged. Blood has been flowing throughout your body, which helps flush out any unneeded toxins. This can delay aging and make anyone feel young and limber.

9) Breathing. Yoga requires deep, controlled, and mindful breathing. This increases your lung capacity wich improves endurance and performance. This is especially important for me while running.

I have noticed all of these benefits from doing yoga. But how often should you do yoga? I recommend doing a yoga workout at least once a week. I often try to get two in a week, but with a busy schedule it is often hard to get even a hour and a half Yoga X workout in. That is why there are also the Fountain of Youth Yoga (48 minutes) and Patience Yoga (40 minutes) from the One on One with Tony Horton workouts.

These two yoga workouts are great if you are short on time or just don't enjoy doing an hour and a half of yoga. I have all three of these and enjoy them all. I will typically do Yoga X on Sunday, which is my off day, but I don't going a day without working out, so I do yoga. Tony Horton often also works out 7 days a week, using yoga as a recovery workout/day. I also try to do Fountain of Youth Yoga on Thursday evening, after have doing Interval X from P90X Plus in the morning. Yoga has greatly benefited me, especially through my running.

A lot of my teammates are jealous of my flexibility, and I also have one of the best running forms on my team thanks to yoga! Now that you know the importance of doing yoga, make sure to not skip it even if you hate it! Yoga can also be used as a time to clear your mind of all worries and stress, which is very much need in today's society. Decide, Commit, Succeed.

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Yoga Poses for Runners

When it comes to running you wouldn't think yoga applies but you would be wrong. Most people think yoga and meditation is just good for stress relief however, it does so much for strength and flexibility. Being flexible and strong will prevent injuries and will allow you to enjoy running for years to come. There are many types of yoga however Prasara works well for runners or any other athlete. Runners and athletes are constantly moving this movement or flow is what makes Prasara yoga different. Prasara focuses on the movement between poses unlike other forms of yoga. It's almost like dancing. With Prasara Primer you will:

Increase your strength and mobility

Develop proper breathing techniques

Increase flexibility

Develop and lean and toned body

Reduce injuries

Improve your overall mindset

Prasara yoga has 5 different flows which are designed to target different athletic movements. When practiced in order you will be building a stronger body and mind. Each flow has different levels of difficulty and motion. As you master each one you will get smoother in your execution. Since doing Prasara I have become more focused not only while running but in my overall view on life. So last June I ran my first 1/2 marathon in Seattle's Rock N Roll marathon for Team in Training. Not only did I accomplish but with my new found outlook on life but I raised over $10,000 to find a cure for cancer. Running is something I will continue doing as long as I am healthy and with Yoga for runners I don't doubt it!

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Runner's Yoga - The New Way to Prevent Common Running Knee Injuries

Knee injuries can be a problem for beginning runners to elite competitors. Its prevalence is why preventing common running knee injuries is so important to all runners, regardless of experience level.

Many runners focus on perfecting their running form or purchasing the right pair of shoes to keep injuries at bay. And, while using proper form and equipment when running is highly beneficial, many of today's most forward-thinking runners are turning to yoga, a form of exercise dating back centuries, to keep their knees strong.

Common Running Knee Injuries Knee injuries can include:

• Patella Tendonitis-- commonly called "runner's knee" causes pain at the front of the knee
• Iliotibial Band Syndrome--causing discomfort on the outer side of the knee
• Injury to the Cruciate Ligament--can sometimes create acute pain on the inside of the knee
• Bursitis--often caused by a fall, bursitis occurs when swelling occurs within the bursa, fluid-filled sacks within the knee

For runners, yoga is especially helpful not only to prevent but to heal knee injuries. Yoga helps runners improve their balance, thus avoiding falls. Additionally, yoga builds strength and flexibility, factors believed to be important in knee injury prevention. Finally, yoga has been shown to improve overall posture and can help insure alignment of the knee with adjacent areas of the body that support it.

Is Runner's Yoga for You?

If you want to improve your endurance, protect and strengthen your body and become a more focused runner, the answer is a definite and enthusiastic "yes". By incorporating the regular practice of yoga into your training routine, you can not only benefit from its well-established health and wellness benefits, you can also help ensure that your knees will keep you comfortably in motion for years to come.

Yoga can be practiced at a studio, and luckily studios can now be found in nearly every community. Most runners will find that practicing yoga is most effective when done approximately three times per week. For this reason, you may find it easier and more convenient to do your training at home. At-home training programs such as Runner's Yoga have been developed to meet the special needs of runners.

I am an accomplished health and fitness professional with more than 20 years experience in the industry. I am passionate about helping others on their journey to a healthy life.
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Runners Yoga - How to Cross-Train For Running With a New Yoga Routine

Yoga is an ancient art of self development. Hatha yoga is a series of exercise and breathing for good health. The main benefits of yoga for runners may start with the asanas, or postures. Yoga in runners improves circulation, concentration, strength and flexibility. Astanga vinyasa (also called Dynamic or Power) yoga in runners, develop strength and make upper body muscles really strong and flexible lower body and spine. It is very useful in preparing the cardiovascular system and muscles for great performances. Gentle form of yoga is sometimes practiced to revitalize after hard training or competition. Yoga allows calmness and understanding to our minds and bodies. The focus and understanding would train the mind for competition and to develop self esteem and confidence too.

Pilates is an exercise developed by Joseph Pilates in the 20th Century. It gives strength, stability, and joint mobility. This technique is really helpful in injury rehabilitation and corrects muscle imbalances and any inefficient movements.

Runner's yoga programs are healthy activities meant for burning fat, building our strength, strengthening and toning our bones, increase flexibility, improve balance and concentration. The Runner's Yoga Program is a Complete Instructional Program, that can help you to lose weight quickly.

There are two main yoga postures for beginners, the standing and the seated poses. The standing pose is called the 'Mountain Pose'. They are meant to make you stronger and improve your balance. Keep your feet together and your big toes should be touching each other. The weight should be evenly distributed, to gain the proper posture and stronger thigh muscles. Tense your thighs in a way to get your kneecaps raised and body erect with your spine keeping straight.

The second yoga for beginners is seated version or 'Staff Pose' .You can do this by sitting on an exercise mat comfortably. In this version, your legs are straight right in front of you and thigh muscles tensed again and your feet should be flexed. Your spine should stay erect. The main reason for this pose to make the body aligned and legs strengthened.

A third pose, known as the 'Corpse Pose', is not technically one of the yoga poses, but it can be quite useful. This can be one of the most relaxing experiences of the life. In this pose, you lie on your back, palms up, and your eyes closed. It helps you to cool down at the end of a yoga exercise or as an important part of meditation practices and involves deep breathing.

Yoga is a great discipline for runners. It is of so many benefits and you can do it whenever you like. Yoga poses for beginners are not tough, just a little uncomfortable at times, when your muscles aren't flexible enough to be stretched.

If you are a runner or a serious athlete in another sport looking to yoga as a great way to cross-train, consider runner's yoga [http://yogafitnesscoach.com/runners-yoga/]. You can find out more about how to do runner's yoga, hatha yoga, and other yoga disciplines at YogaFitnessCoach.com [http://yogafitnesscoach.com/]

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