Yoga for Runners :

The innate side effects of Professional runners due to injuries and high stresses.

The incidence of injuries varies according to whether the runner is a professional or an amateur. In both cases, however it is on the rise.

For a runner the injury may occur in the following parts of the body.

•  The foot and the ankle.

The lower extremities and the spine account for 50% of injuries. The foot suffer from repetitive high strain and, in the long run , it suffers from muscular imbalance, losing its arch.

The fat pad at the heel wears away and inflammation of the tissues of the sole occur. Spur formation occurs in the heel bone. Constant impact wears the ankle. Recurrent sprains are common and the injury lasts a while. Poor footwear and ill-fitting shoes are other factors that can cause injuries. Inflammation of the Achilles tendon is frequent. Athletes cannot stretch the tendon properly in Asanas.

•  The Knee

The knee is an usual site of affliction, accounting for 30% to 40% of injuries. The constant pounding action thins down the cartilage, leading to premature degeneration of the joint. More than tears of the cartilage, the extensor mechanismof the knee is frequently sprained. The quadriceps muscle suffers recurrent sprains. Inflammation occurs in the patellar tendon as it absorbs the constant impact of the pounding force. Athletes with genu varum (bow legs)

Or genu valgum (knock knees) are more affected than others as the weight transmission is along different lines instead of the perpendicular pathway.

The inner surface of the patella and the anterior surface of the femur on which it rests are prone to friction and inflammation. This can lead to premature wear and tear of the structures.

•  The lower back, the hip joint and the cervical spine.

These account for 10% to 20% of injuries. Stiff lower back and cervical spines are very common in runners. The hip joint is also affected to some extent as the inner groin muscles are frequently sprained. The more frequent site of pain is the lower back, even with proper training. This is not surprising as the lumber spine is the recipient of compressive stresses that are transmitted by the heavy pounding action. In order to absorb the impact, the muscles contract at the moment of impact and with constant use, remain tight all the time. This leads to chronic stiffness and pain, and a sudden movement tears the fascia and the disc. As the disc stiffens it becomes more prone to injury.

Yoga and the runner

The endurance capacity of athletes cannot be retained for long periods. If an individual is involved in the sport because of preference, it is a different matter but if it is for the sake of health yoga is a better option.

Yoga is not damaging to the system and maintains health to the optimum level and also repairs the injuries incurred in the respective sport. Millions of joggers push their systems every day not realizing that enhancement in circulation can be achieved without strain by just a single asana. Yoga is a non irritative method of stimulation. For example the back bending asanas in the yogic system stimulate the entire system non-irritatively. The nervous system is quietened in yoga. This kind of strength is essential for the runner whose system is constantly in a state of noise. Yoga gives rest to the system, allowing better performance. Rest need not mean cessation of activity. Passive exercise is also a form of rest. Though the runners legs are very strong, they are not as stretched as in yoga. Their muscles become more resilient after yogic training and they can run without repeated sprains and tears.

The dog pose is particularly valuable as it stretches the Achilles tendon. Asanas such as Trikonasana, with the heel pushed into the wall, hanumanasana, and seated forward bends with the foot dorsiflexed are invaluable for this purpose.

Standing in uttanasana with the foot on the semi circular brick and standing poses done with the heel pushed into the wall are all invaluable for the calf muscles cramp.

The tibia is another area where stress builds up to the extent that many runners suffer from sore muscles on the front of the bone. Practice of virasana removes the pain from the muscles. Runners, walkers and joggers can suffer from the “compartment syndrome”. There is in between some muscles in the legs, a strong partition known as fascia. This provides a kind of anatomical division between muscles.

The virasana cycle in different positions protects the shock absorbing capacity of the knees and ankles. The knee joints are greatly benefited by the practice of virasana. Padmasana gives great relief from the trauma of the run and one can actually feel the relaxation as it is being practiced. Both padmasana and virasana squeeze different parts of the knee joints with a massaging action. The quadriceps muscle , which so often suffers cramps and strains is kept healthy by asanas like hanumanasana, virasana, and its variations in different positions of standing, kneeling and prone.

The cervical spine, though placed distant from the lumber spine nevertheless suffers from the impact of running. The trapezius and the muscles of the shoulder and arm are tightened in the maximum effort achieved during the run. This prevents proper shock absorption and the muscles become hard. Sprains and aches are the most common complaints. Correction of the running techniques and practice of inverted asanas like head stand and shoulder stand give the necessary strength and suppleness to the neck and trapezius areas. The heart and lungs are rested periodically by sputa virasana. Uttanasana with the arms folded between events provides quick recuperation.

Below mentioned are a few common sports and games whose players can benefit through our website. Also there will be a section for executive people and people from the cultural world.

A) Under Yoga and Sports we have

Running, All kind of Jumps, All types of throws & Cycling

B) Under Yoga and Games we have

Cricket, Football, Tennis, Martial Art, Boxing, Wrestling, Archery, Shooting, Squash, Golf, Hockey, Weight lifting, Gymnastics. Swimming, Rowing

C) Yoga for Dancers.

D) Singers and Musicians.

E) Yoga for executives.

F) Yoga can be real fun for children.

G) Yoga for pregnant woman.