A few months ago, I told you all that I would be running the Boston Athletic Association Half Marathon this October. Well, on July 17th, I woke up, registered, got an e-mail confirming that I helped fill the field size to capacity in record time, and realized that I needed to get my act together and actually train for this thing. I ran the B.A.A. 5K no problem, the 10K as well, but the last race in the Distance Medley—the one standing between me and the goal I set for myself in February of 2013—is coming up in three weeks. My bib came in the mail a few days ago and I sort of had a panic attack.
Me and my dad at the B.A.A. 10K
This summer, running was hard. It was hot, I had a job and an internship, there were so many ice cream trucks and food stands to visit. So, when I couldn’t hit the pavement, I started going to free yoga events in New York City. Not just for the super flexible, yoga is a great way to stretch out all the body parts that were screaming after my run around Central Park and prevent future injury. And with that, here’s a list and brief how-to for my favorite poses to bring you closer to that Half.
Disclaimer: please look up a picture of what I’m describing before you actually try it, just to be safe. And don’t blame me for any mishaps.
1. Child’s Pose: This classic, restorative pose is usually how I get started, and also how I finish up. First, kneel on the floor, put your toes together and sit on your heels, while separating your knees about as wide as your hips. Then, exhale and lower your torso to rest between your thighs. Lay your hands palms-up on the floor alongside your body and rest your forehead on the floor in front of you.
2. Dolphin Pose: This one stretches your calves, hamstrings, and arches, but it’s important to not straighten your knees if it causes too much of a strain. Start on your hands and knees on the floor, place your knees right below your hips and your shoulders directly above your wrists. With your palms together and your forearms on the floor, curl your toes underneath and lift your knees away from the floor (think Downward Dog, but with your forearms still on the ground).
3. Reclining Big Toe Pose: This is a good stretch for the thighs and it also strengthens the knees. Lie down on the floor with your legs straight in front of you, and while you exhale, bend your left knee and hug your leg to your chest. Put a strap around your left arch (or grab your toes if you can reach) and straighten your leg straight up towards the ceiling, keeping your foot flexed. If you want, you can rotate your lifted leg to either side of your body. Do the same on the right side.
4. Sphinx Pose: Helping to reduce fatigue and stretch your lungs and spine, Sphinx pose starts face down on your belly, legs side by side. Rotate your outer thighs to the floor (to protect your lower back) and point your toes to the wall behind you. Put your elbows under your shoulders, and your forearms stay on the ground as you inhale and push your upper body up into a mild backbend.
5. Garland Pose: This pose focuses on the thighs and stretches your ankles and torso. Squat with your feet as close together as possible and keep your heels on the floor, making sure your thighs are a little wider than your torso. On the exhale, lean your upper body forward and wedge it between your thighs. Press your elbows against your inner knees and bring your palms together.
6. Happy Baby Pose: Possibly the most amusing name of all yoga poses ever, Happy Baby starts on your back, and on the exhale, bring your knees in towards your belly. Inhale, then grab the outside of your feet with your hands (or a strap if you can’t reach) and open your knees a little wider than your torso. Bring the knees up toward the sides of your chest and make sure that your ankles are lined up above your knees. Flex your feet and feel the stretch to your spine and upper thigh.
7. Half Frog Pose: This pose stretches the entire front of your body and your flat feet, so start on your belly and, pressing your forearms against the floor, bring your upper body and head up into a backbend. Bend your left knee and bring your leg to the left buttock; support yourself with your right forearm and grab the inside of your left foot with your left hand. Slowly move your hand so that your palm is pressing the top of your foot and your fingers are curled over your toes, all while your elbow is pointing toward the ceiling. Switch sides and repeat.
8. Bound Angle Pose: A great hip opener, this pose also stretches the inner thighs. Sit with your legs straight out in front of you, then exhale, bend your knees and pull your heels in toward your pelvis. Drop your knees out to the sides and touch the soles of your feet together, grasping your toes and opening your feet like a book. Don’t push your knees down, but instead your thighbones—the knees will follow.
9. Lion Pose: In case you’re just trying to get a little fun in with your practice, Lion pose is audibly silly. Start by kneeling on the floor with your ankles crossed behind you. Sit back on your top heel and let your feet point out to the sides. Press your palms against your knees and spread your fingers out like massive paws. Take a deep inhale through the nose, open your mouth wide and stretch your tongue out toward your chin. Open your eyes wide, and fix your gaze on the space between your eyebrows if you’d like, and exhale out with a “ha” sound that passes the back of your throat. Change the cross of the legs and repeat. So now you’ve roared and relieved tension in your face, way to go!
10. Mountain Pose: Although it may seem like simple standing, when done right, this pose can improve your posture, so be sure to pay attention to how you’re standing. Stand up with your feet almost touching, heels apart, and lift your toes and the balls of your feet. Try to place all your toes back on the floor, one by one, as wide as you can manage. Sway slightly from side to side, gradually slowing until you are still again and have found your center of balance. Straighten your posture without becoming too rigid and let your arms hang to your sides, turning your palms in the same direction that the front of your body is facing and rotate your shoulders back to lengthen the spine.
11. Tree Pose: You already know how hard it can be to run on two legs, so see how hard it can be to balance on one. Start in Mountain pose and then shift your weight to the right foot, keeping it rooted on the floor. Lift your left foot slightly off the ground, bend your knee, and grab your foot with your left hand. Bring your foot up and place the sole against the right inner thigh, toes facing the floor and heel facing up, and make sure that your pelvis is lined up above your right foot. If you can’t bring your foot all the way up to your inner thigh, then you can rest it on your calf, but be sure to pick either the thigh or the calf—do not place it directly over your knee, because you’ll risk injury. Place your hands in Prayer position or bring them over your head for an extra challenge.
Doing some Tree in Times Square
12. Pigeon Pose: This pose is actually a variation of a much more advanced pose, but it helps to open up your hip flexors. Start in plank position then, after lifting the right leg up, bend your knee and bring your leg between your arms and under your chest, lining it up perpendicularly, so that the knee points at your right wrist and the foot is next to your left wrist. Keep your arms straight and push into a slight backbend for a few moments, then exhale and fold forward over your right calf. You can stretch your arms out on the floor in front of you, keeping your forehead down, or you can keep them by your side. Switch sides and repeat.
13. Legs-Up-the-Wall Pose: After a hard run, I like to do this until I lose all feeling in my swollen feet, because it helps relax the femur bones and drains the blood out of my exhausted legs. Sit with your butt against the wall and roll on to your back, putting your legs straight up the wall. Try to have your “seat” be as close to the baseboard as you can manage. Enjoy losing all feeling from your toes for at least five minutes.
13.1. Corpse Pose: Even though being “.1” on a list of 13.1 may imply that this pose is the least important, that is the polar opposite of its real value in yoga. Far from a simple nap at the end of a sequence, it is supposed to be an important time of reflection and restoration, allowing your body to reap the benefits of all the stretching and strengthening you just did. Recommended duration is about five minutes for every thirty minutes of practice, but you can always stay for longer. Make sure your body is in a neutral position and lie on the floor with your feet about hip distance apart and your arms at your side with your palms facing up. When exiting, roll into fetal position on the right side of your body and slowly come into a cross-legged seated position.
The Wanderlust Festival’s “Yoga in the City” event in New York
If you’re running the Boston Half with me, you have three weeks to prepare for 13.1 miles with these 13.1 poses. Be sure to go the Plex and try all the group yoga classes (have actual instructors check your alignment!), and I’ll see you at the start line on October 13th.