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Christine Felstead - Yoga for Runners

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Christine Felstead Yoga for Runners
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Yoga for Runners: summary, description and annotation

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You already know that running can be invigorating, therapeutic, fun, and challenging. And you are likely painfully aware that it can lead to stiffness, muscle imbalances, and overuse injuries such as knee pain, shin splints, sciatica, and hamstring and groin strains.Let Yoga for Runners show you how to incorporate yoga and breathing techniques into your workouts, help you eliminate chronic aches and pains, and keep you running stronger and longer. Each of the featured yoga poses was exclusively selected for runners and is described in detail to ensure correct execution and improve strength, mobility, and flexibility. Every part of the body is addressed to help you strengthen the spine, core, upper body, hips, hamstrings, knees, and feet and ankles.Accompanied by full-color photos, the poses are also arranged into 13 yoga sequences to address specific areas of concern such as core stability, strengthening and lengthening the hamstrings, increasing mobility of the hip joint, speeding up the recovery process after a practice run or race, and loosening the neck and shoulders, which is particularly beneficial for runners who sit much of the day. Anatomical illustrations and descriptions explain how the poses and sequences decrease your risk of acute or chronic injury as well as why they are beneficial to your training regimen.Yoga for Runners also features breathing and mindfulness techniques to help you become more alert to the signs of a possible injury developing and to know when you can push your body a bit harder.Now is the perfect time to start a yoga program that will help your endurance, strength, breathing, and mental sharpness and make your running experience more productive, pain free, and enjoyable for years to come.CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. Yoga for Runners Online CE Exam, Second Edition, may be purchased separately or as part of the Yoga for Runners With CE Exam, Second Edition, package that includes both the book and the exam.

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YOGA FOR RUNNERS

SECOND EDITION

CHRISTINE FELSTEAD

Library of Congress Cataloging-in-Publication Data Names Felstead Christine - photo 1

Library of Congress Cataloging-in-Publication Data

Names: Felstead, Christine, author.

Title: Yoga for runners / Christine Felstead.

Description: Second edition. | Champaign, IL : Human Kinetics, 2022. | Includes bibliographical references.

Identifiers: LCCN 2021005516 (print) | LCCN 2021005517 (ebook) | ISBN 9781718202542 (paperback) | ISBN 9781718202559 (epub) | ISBN 9781718202566 (pdf)

Subjects: LCSH: Running--Training. | Yoga.

Classification: LCC GV1061.5 .F46 2022 (print) | LCC GV1061.5 (ebook) | DDC 181/.45--dc23

LC record available at https://lccn.loc.gov/2021005516

LC ebook record available at https://lccn.loc.gov/2021005517

ISBN: 978-1-7182-0254-2 (print)

Copyright 2022, 2014 by Christine Felstead

Human Kinetics supports copyright. Copyright fuels scientific and artistic endeavor, encourages authors to create new works, and promotes free speech. Thank you for buying an authorized edition of this work and for complying with copyright laws by not reproducing, scanning, or distributing any part of it in any form without written permission from the publisher. You are supporting authors and allowing Human Kinetics to continue to publish works that increase the knowledge, enhance the performance, and improve the lives of people all over the world.

To report suspected copyright infringement of content published by Human Kinetics, contact us at permissions@hkusa.com. To request permission to legally reuse content published by Human Kinetics, please refer to the information at https://US.HumanKinetics.com/pages/permissions-information.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

The web addresses cited in this text were current as February 2021, unless otherwise noted.

Senior Acquisitions Editor: Michelle Maloney; Managing Editor: Hannah Werner; Copyeditor: E before I Editing; Permissions Manager: Martha Gullo; Senior Graphic Designer: Sean Roosevelt; Cover Designer: Sean Roosevelt; Cover Design Specialist: Susan Rothermel Allen; Photograph (cover): Bermingham Photography; Photographs (interior): Bermingham Photography and Megan Vincent Photography, unless otherwise noted; Photo Asset Manager: Laura Fitch; Photo Production Manager: Jason Allen; Senior Art Manager: Kelly Hendren; Illustrations: Human Kinetics; Printer: Versa Press

We thank the Mindful Body Works Yoga Studio in Toronto, Ontario, for assistance in providing the location for the photo shoot for this book.

Printed in the United States of America10987654321

The paper in this book is certified under a sustainable forestry program.

Human Kinetics

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Champaign, IL 61820

USA

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Website: US.HumanKinetics.com

Email: info@hkusa.com

Phone: 1-800-747-4457

Canada

Website: Canada.HumanKinetics.com

Email: info@hkcanada.com

E8260

I dedicate this book to the global community bonded by a love of running May - photo 2

I dedicate this book to the global community bonded by a love of running. May it inspire you to marry your passion for running with the practice of yoga and movement and maintain an openness to the potential of your mind, body, and spirit to produce the outcomes you seek.

Contents
Pose and Sequence Finder

Poses

Pose

Full description on page

Used in sequence(s) on page(s)

Ab Curls I

Ab Curls II

Ankle Dorsiflexion

Basic Squat

Bird Dog

Boat

Bound Angle

Bound Side Angle

Breathing

Bridge

CatCow

Chair Forward Bend

Chair Staff Pose

Chaturanga (Yoga Push-Up)

Childs Pose

Cobra

Desk Downward Dog

Dolphin (Downward Dog Variation)

Dolphin Plank

Double Pigeon

Downward Dog

Eagle Arms

Ear to Shoulder

Equal Standing

Equal Standing, Arms Overhead

Extended Side Stretch

Finding the Gluteus Medius

Forearm Strengthener

Gate

Glute Bridge

Goddess

Half Downward Dog

Half Frog

Hamstrings Curls Quadruped

Hamstrings Eccentric and Active Stretch

Hero Pose

Hero Toes

Hip Flexor Strengthener

Internal Rotator Stretch

Kneeling Clam

Kneeling Quadriceps Stretch

Legs Up the Wall

Lizard

Locust

Low Squat

Low Trap Activation

Lunges (Low, Kneeling, and High)

Lunge Twist

90/90 Lunge Hover

PigeonActive

PigeonPassive

Plank

Plantar Massage

Prone Hamstrings Curl

Pyramid

Quadriceps and Iliotibial Band Rollouts

Quadruped

Quadruped Hover

Relieve Eye Strain

Revolved Triangle

Savasana (Corpse Pose)

Seated Figure 4

Seated Forward Bend

Seated Spinal Twist

Seated Wide-Leg Forward Bend

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