In Part One of the Yoga of Running, I described a basic understanding of how the practice of yoga can be incorporated into a running program. As a very brief summary, Yoga is a connecting of one’s attention or awareness to one’s experience which can occur on many different levels and in many different activities. This mode of operation in the body and mind is much different than our usual “goal” or “result” oriented processing, it is rather an “experiential” one. In the activity of running, the practice of yoga can be beneficial for improving the transmission of sensory and motor communication throughout the body which is thought to have significant influences on the chemical and mechanical transmissions that occur through the body as well. These processes are hard to measure, so little "research" exists to directly support this, but the integrative perspective of physiology and biomechanics is beginning to support these notions that are generally easy to observe through your own experience.
Because running is a total body activity, there is a lot going on, and a lot to “experience” when we practice the yoga of running. But fear not, many practices have been developed to bring about this experience in an easily digestible way. This is where asana has become so helpful in our understanding of the practice of yoga, and is consequently the most widely known and practiced form of yoga. “Asana” means posture, or more accurately seat. The poses bring our attention to particular aspects of our physical alignment which helps us develop balance within our bodies. Many of the traditional asana were developed to cultivate a deep sense of stillness for more esoteric practices like meditation (hence the seat). But this does not mean that the physical practice of yoga is limited to stillness. Vinyasa Yoga, which focuses on uniting conscious movement and breath, has become one of the most popular forms of yoga practice in modern times.
So why not make our running training into our asana? Even beyond that, we can create a warm up and cool down that help us complete the yoga experience with every run. This might include a personal intention, or connecting to and observing the body before and after a run or activity. And every training session should obviously include the best part of a yoga practice, Savasana! If you have a deeper curiosity about the traditional yoga practice, there are also a variety of postures and movements that are very appropriate for supporting the body of a runner. Throw it all together, and you can tell your yoga teacher that you practice 3, 5, 7 days a week, and you can tell your running coach the same! I know we are all about multitasking these days, and this way you're not shorting yourself on either end.
To get started with your practice, follow any of the sequences below. Each has a specific focus to help you gain a deeper understanding of how the body works. Some practices are universally beneficial for all bodies, and some have a particular connection to the biomechanics of running. With each of the movements you will with time connect the many intricate patterns of the body and mind. These connections will lead to improved movement quality and body awareness, ultimately giving you that extra step ahead of the rest. Pick a few of the most challenging movements from each sequence and practice them with your lighter runs. On longer or harder runs, practice the movements from each sequence that feel the best for getting connected and saving energy for your time on the trail. Add the recovery poses post run or on your rest days to help facilitate muscle recovery and physical balance. If you have trouble with the movements found here, try going to a local yoga class! If you're in Chicago, check out my full weekly class schedule and learn in person. Otherwise, don't get lost in heaven when exploring all of these movement sequences below on your own!
Maybe you're thinking, "If all we have to do is pay attention to our experience, how can we measure if we’re improving?" We simply measure by our improving experience of the activity! This is probably a different way of thinking about things than you are used to, and it also requires a bit of faith in ourselves and what we are doing. But as we continue to practice, we naturally find more ability to focus and refine our movement and breath, achieving greater efficiency and ease, which will automatically bring about improved performance.
Remember how I mentioned that running has for me become an ever increasing experience of pleasure and happiness? This is precisely why yoga is my favorite means to understand my body. Rather than suffering for my results, I simply practice the yoga of running, and every practice is certainly different. Some runs I still feel like I want to stop at times, and sometimes I do! It’s the perfect way to reconnect with a balanced posture and even breathing pattern. From these things, my body naturally feels supported and I can resume again without any guilt or regret, and more importantly without fatigue or pain. Every winter I even take an extended break from running, partly because I’m not as brave as some cardio-philes in Chicago, but also because I know that rest is an important component for progress. I think of it as building potential energy. And sure enough every spring when I come back to my running practice, my speed has improved, and I feel more connected to my body through the activity. This for me is enough to know that yoga works!
So I guess it is time to try it out yourself and put this new perspective into practice. And your practice might be a pace run, a fun run, a race, or even a moment standing on one leg while you wait at the crosswalk. Every time you connect your attention to the experience of your body and what it is doing (what you are doing) you are bringing the practice of yoga into your life. I have found no better way to engage in activities with less stress and effort, achieving much greater purpose and positive results. And the next time you're out on the path and your counting down the meters to the finish line, or your counting down your reps of the last set at the gym, just remember what it is you are doing. Why are you moving, and what are you creating? Movement is a gift! It is a way to heal the body and create many marvelous possibilities in this lifetime of activity. If we are always chugging along toward the next train stop, we miss the view along the way. Simply bring the practice of yoga into your practice of movement by noticing your breath, finding everything connected from center out, and choosing what it is you want to create in every moment. This will no doubt bring you success in all that you set out to achieve. Happy trails my yogis, may you run for miles and blissful miles!
Namaste