It was fun to travel a few towns west of home to Dancing Dogs Power Yoga in Greensboro, NC, last weekend. My student Libby Ramsey runs the cheerful, welcoming studio, and I loved connecting with her staff and students. As I promised them, here are our practice notes with links to places to find further illustrations of each routine.
If you enjoy reading such notes, you’ll really enjoy my courses in Teaching Yoga to Athletes and Sequencing Yoga Classes from Welcome to Namaste, which are both available both online and in person!
Yoga to Do Before Your Workout
Six Moves of the Spine, Standing
Parking Lot Yoga, aka Arrow Lunge Flow as in The Runner’s Guide to Yoga, p. 166 (now in e-format: http://www.amazon.com/Runners-Guide-Yoga-Athletes-ebook/dp/B00BWGX0CG/).
This routine builds balance and focus, fosters communication between the hip and foot (which helps protect the knee), and gives you a dynamic warm-up for your run. Do 5 rounds on each side, alternating.
Yoga to Do During Your Workout
We practiced this during the Parking Lot routine, but it also applies during your workout. Focus on these points:
Yoga to Do After Your Workout Plank and hips (http://www.yogavibes.com/store/paid-classes/product/online-yoga-class-athletes-postworkout-core/)
Yoga to Do Long After Your Workout (aka Yoga in Bed)
Bridge pose to block, as detailed here: http://blogs.yogajournal.com/activeyogi/2011/09/two-supported-bridges.html
Reclining twists (here: http://www.yogavibes.com/store/paid-classes/product/online-yoga-for-athletes-class-reclining-twists/ and here: https://sagerountree.com/2009/09/24/sage-yoga-training-reclining-twists/) Hold each 10–20 breaths.
Finally, don’t skimp on savasana. As I explain in The Athlete’s Guide to Recovery, that’s where the magic really happens.
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Each Wednesday in February, from 6 to 7 p.m., I'm leading Yoga Nidra, a form of guided relaxation, at Carrboro Yoga. If you like savasana, the relaxation period at the end of yoga class, you'll love this practice! All you need to do is show up and lie down.