5 Yoga Poses For Runners

With the sidewalks clear, training is full steam ahead for the 2017 race season including the next big GTA race the Around the Bay Road Race which goes March 26th.Ā  Yoga is a great compliment to running as it will keep your stretched and injury free. Here are five postures I shared on CH Morning Live on Tuesday March 7th. Watch it here and check out the postures below.

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Standing Back Bend

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Standing tall with big toes together and heels slightly apart, place hands on the lower back and gently arch the spine opening through the chest looking up.

Standing Forward Fold

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From standing position with feet six inches apart, exhale and fold forward. Bend knees slightly if pressure is felt on the lower back. Head should hang heavily from the upper spine. Slide the index and middle fingers of each hand between and around the big and second toes gripping the big toes firmly. Press your toes down against your fingers. Bend your elbows out to the sides, pull up on your toes, lengthen the front and sides of your torso, and gently lower into the forward bend. Hold for 5 to 10 breaths.

Low Lunge

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Place both hands on the floor, inhale and step your left foot back, keeping your right foot between your hands in a lunge. Lower your left knee onto the floor, placing the top of your foot against the ground. Bring your hands to your right knee while sinking your hips toward the floor. Hold for 5 to 10 breaths, and then repeat on the other side.

Pigeon

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From Low Lunge, bring the right leg forward in front of the body with the right knee bent and the foot flexed. Extend the left leg behind the body with the left toes on the floor. To extend the pose, place the left hand or the left forearm on the floor. Hold for 5 to 10 breaths, and then repeat on the other side.

Downward Facing Dog

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From Pigeon, exhale placing both hands on the floor and stepping your feet back lifting the seat towards the sky. Spread hands and feet as they are pressed onto the floor. Focus is on lengthening the upper body. Legs should be straight, but may be bent as needed. Hold for 5 to 8 breaths.
Repeat low lunge and pigeon using the other leg.
Take yourself through this sequence after your run and enjoy your recovery. Happy running!
*Outfit provided by New Balance Canada
*Yoga mat, bottle, strap provided by Gaiam Canada

Thai Yoga Stretching At CanFitPro: Restore your body & relax your mind

IMG_3118This weekend is one that I have looked forward to over the past 15+ years, the always exciting and energizing CanFitPro.

An lively weekend where fitness/wellness experts from around the world will show the newest, most effective workout moves, provide nutrition ideas, share tips for healthier living during a weekend of sweaty, heart pumping fun at the Metro Toronto Convention Centre, South Building.

With Wednesday being my only available day I scanned the very big, very heavy workshop schedule I decided to attend a pre conference session on Thai Yoga Massage by Navia, founded by Drew Hume and Daniela Goode. I was intrigued by this workshop as I’ve been wanting to learn more about hands on adjustments in yoga and had known Drew from the Toronto yoga community.

IMG_3114Thai massage incorporates many different soft tissue manipulation techniques (massage, fascial release, chopping, and many more) with assisted stretches and meditation in order to achieve a deep state of relaxation and believe me people were relaxed. Over the eight hours, we took turns practicing on each other and the saying of being “yoga stoned” was never more apparent. I wondered how we could possibly learn more theory after being so relaxed – it was bliss.

The Navinaā„¢ approach to Thai massage is to make this incredible practice relevant to the Western context. Through in person sessions, they focus on optimal biomechanics, the use of anatomy and creating a deeply relaxing client experience while still maintaining the heart-centred approach of this ancient art form.

What really impressed me with the work Drew and Daniela are doing is how relevant they made it for this particular (mainly fitness) audience. Daniela, coming from a group fitness background, was able to make connections that were authentic to the learners. Drew brought his deep knowledge of the body, and their jokes were continuous throughout the class which just flew by – until we were the receiver of the Thai stretch, then we never wanted time to move.

What also impressed me about Navina, was their amazing website full of online and in person professional learning opportunities. For a while I’ve had my eyes set on take a restorative teacher training, but with my schedule have found it challenging to find the time. Navina offer an extension online program, allowing their training to be accessible to anyone and anytime around the world.

can fitThis workshop was lovely, and these two make learning and movement fun. If you’ve considered Thai Yoga Massage or enhancing your yoga teaching practice or are simply looking for a place to go to learn more to enhance your own practice, definitely check out the programs and services offered by Navina.

CanFitPro Toronto runs August 10-14 at the Metro Toronto Convention Center. Registration is accepted on location and the trade show is well worth a visit with workshops and demonstrations happening all day long. For more information on CanFitPro click here.