by

Stean
Bester

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TABLE
OF CONTENTS

Section 1: Finding Your Edge

Section 2: Why Yoga

Section 3: Breathwork

Section 4: The 10 Best Poses for Runners

Section 5: Video Guide

Section 6: Just Do It

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READ THIS FIRST
Yoga is for everyone. However, when online, it is up to
the individual to assess whether they are ready for the
class that they have chosen. Obviously, if you suffer from
specific injuries or disease it is best to consult with your
physician first. Similarly if you are pregnant.

The practice of yoga asanas requires you to gauge the

safety of your practice within your personal physical
limitations. It is better to build up slowly than to force
and strain. Whilst one may feel exertion one should also
feel relaxed.

The techniques and suggestions presented in this guide

are not intended to substitute for proper medical advice.
Please consult with your physician before beginning any
new exercise program. By participating in this exercise or
exercise program, you agree that you do so at your own
risk, are voluntarily participating in these activities,
assume all risk of injury to yourself, and agree to release
and discharge YogaforrunnersHQ.com from any and all
claims or causes of action, known or unknown, arising
out of YogaforrunnersHQ.com negligence.

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CHAPTER1

FINDING
YOUR EDGE

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I am a runner. Almost every day, you may find me running in the
streets of Cape Town, along the trails of Table Mountain or at a
weekend race somewhere in the area. What makes my running
interesting, however, is how I became a stronger runner while
remaining injury free.

FINDING YOUR EDGE

Runners are masters of mind over matter. We are always
incredibly competitive, pushing ourselves longer, faster and
harder, and forever seeking the euphoria of finishing the run.
Pushing through the pain and fatigue while running can result in
countless injuries. There is a solution to this - a way to find your
edge and go deeper without injuring yourself.

Many runners find yoga at the recommendation of physical

therapist or doctors after they push themselves to an injury. I
personally found yoga only after years of distance running. I
loved the freedom of running: the ability to do it virtually
anywhere, and the stress relief and mental clarity it provides.

Exploring new areas on my long runs

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What I notice about my running, however, was that as I’m
getting older(I’m in my 30’s) I’m becoming more prone to niggles
and injuries. I even pushed though a pesky pain in my left foot(it
turned out to be Plantar Fasciitis), and mind over matter turned
into pain when walking normally. I found that I couldn't run
comfortably, and sought alternative ways to stay in shape and
reduce stress.

After several recommendations I found myself in a yoga studio,

competing with only myself. A new found passion. A few minutes
into the class I knew that I had found something that will have a
profound impact on my future running career, and it did  It has
given me the tools to help alleviate tight hips and legs almost
instantly, strengthen my running muscles and take control of my
breathing while running - making running a lot easier. Now I’m
back in my running shoes, running faster and more comfortable
than ever before.

Yoga allows its participants to find a new edge, to set a personal

record that can’t be measured numerically, an edge that is
always improving.

2nd place at Lourensford Trail Run. 8km, 30:51

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CHAPTER2

WHY YOGA

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 WHY YOGA

Yoga is one of the oldest forms of activity with its roots

stretching to over 5,000 years ago. The physical practice of yoga
originated as a catalyst for meditation, controlling the breath
and focusing the mind while holding postures that require
physical exertion. In more recent years, this ancient art has
been channeled to accompany other athletic activities. The
synergistic gain of adding yoga to other activities to prevent
injuries in sports such has running, has become wildly popular.
Yoga is becoming a primary treatment for most soft tissue
injuries. Adding just a few techniques from yoga can make you a
more efficient runner.

While most people think of yoga as pretzel like contortions, it

isn’t. There is no such thing as “not flexible enough” in yoga,
just as there is no distance in running that is too short - it is all a
matter of training and patience.

So What Makes Yoga so Great for Runners?

Basic stretching after a run has its benefits - a few yoga poses
strung together can stretch and activate more muscles at once
than traditional stretches alone. Here are some of the benefits:

1. YOGA STRENGTHENS YOUR CORE

Your core, composed of abdominal and back muscles, keeps
your torso upright when you run and reduces wobbling when
moving your arms and legs. A strong core helps the pelvis, hips,
and lower back work together more smoothly, with less rocking
and thus expends less energy.

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2. YOGA INCREASES RANGE OF MOTION
Stretching the specific muscles used for running increases range
of motion, flexibility and muscle control. Well stretched muscles
lead to better lubricated joints with better cushion for impact,
becoming less prone to injury. When the muscles are strong and
flexible around a joint, there is greater joint stability to protect
you while running.

3. YOGA RECUDES RECOVERY TIME

Recovery time after runs vary from person to person, but yoga
can expedite the time it takes before you can lace up again. The
repeated motions of running can cause muscles to become short
and tight. Regular stretches from yoga poses can lengthen and
loosen muscles, reducing soreness and shortening recovery
time.

4. YOGA TEACHES YOU TO TAKE CONTROL OF YOUR BREATH

One of the greatest advantages of combining yoga with running
is learning breath control. Knowing how and when to control and
change breath patterns gives your muscles the best and most
efficient oxygen supply. Breath control can also increase
endurance; better oxygen exchange leads to less fatigue. Breath
work is an excellent way to channel “mind over matter”: the
strength of slow yet powerful breathing. Calm breathing can
allow you to reserve energy and power for a final kick to the
finish line.

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CHAPTER3

BREATHWORK

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 BREATHWORK
Pranayama
The tradition of yoga is so much more than just physical
exercise; one of the fundamental elements is breath work.
When practicing yoga, we cultivate long, slow and deep
breathing. The goal is to focus on the quality of our breath
instead of quantity.

Yoga breathing teaches us to remain physically relaxed when

facing a physically challenging posture or a tough run. When the
body relaxes, we also relax mentally and open ourselves to
positive thoughts that carry us through a long rung with far less
effort.

UJJAYI BREATH - Oceanic Breath

Ujjayi breathing exercise is the most widely taught breathing
technique in all of yoga, it is done throughout all of yoga
practice and is the easiest way to learn to tune into breath
patterns throughout the day.

HOW TO DO IT:
Sit or lie on your back comfortably and inhale deeply though the
nose, feeling your ribcage expand. At the top of the inhale, hold,
then, with the mouth closed and the tongue loosely against the
inside of the teeth, exhale slowly through the nose to empty
the lungs completely. It should be an audible breath, and make
an ocean like sound. When practicing yoga postures, inhale for a
count of 4, and exhale for a count of 4. Repeat at a steady
rhythm. This can also be done while running.

Watch the video in chapter 5 of this ebook to learn how to use Ujjayi breath while
moving from pose to pose

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CHAPTER4

THE 10 BEST
YOGA POSES
FOR RUNNERS

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 1. RECLINED BOUND ANGLE POSE
Supta Baddha Konasana

Lie down comfortably on your back with your legs extended and
your arms to the side, palms facing up. Bend your knees and bring
the soles for the feet together. Let the outer edges of your feet rest
on the mat and allow your knees drop out to the sides towards the
floor. They don’t need to touch the floor – just let them hang
comfortably. You can place your left hand on your heart and your
right hand on your abdomen as you start to breathe slowly and
deeply. Check in with your body and if your thighs are tight you can
move your feet slightly away from your hips, or place a yoga block or
any prop under your knees. Stay in the pose for about 10 breaths
before moving to the next one.

BENEFITS
An great restorative pose, providing a much-needed release for the
hips and groin and an opportunity to unwind and de-stress after a
run. Improves general circulation and it’s a good stretch for the
inner thigh muscles and knees.

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 2. Reclined Spinal Twist
Supta Matsyendrasana

From Reclined Bound Angle Pose, straighten your legs. On an inhale

bend your right leg and gently pull your knee towards your chest.
Place your left hand on top of the knee, extend your right arm
towards the side and with an exhale twist your right leg towards the
left, bringing the knee towards the floor. Send your gaze over to
your right. Your right shoulder should keep touching the floor so
your knee does not have to make contact with the floor. With an
inhale bring your knee back to your chest, straighten and release it
back to the ground. Repeat with your other leg. Do not force this
pose if you feel any spinal pain or strain

BENEFITS
Improves spinal mobility and relieves pain in the low back, spine,
and hips. It also massages the internal organs, and stretches the
hips, chest, shoulders and upper back.

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 3. STANDING FORWARD BEND
Uttanasana

From a standing position, Mountain Pose (Tadasana), raise both

hands over head, elongating the spine, keeping the back as straight
as possible. Hinge forward at the hips and bend towards the floor;
curling only your shoulders as you bend forward. Knees should
remain bent. Relax your neck, let your head hang and hold for 30 to
60 seconds with Ujjayi breathing. If you can reach the floor and feel
that you can stretch further; try reaching for your heels, grabbing
your wrists, or interlacing your fingers behind your ankles.

BENEFITS
Strengthens hamstrings, calves, hips, thighs and knees, and
stretches the back. This pose helps to stabilize hip and knee joints by
stretching and strengthening the muscles around these joints, as
well as improves range of motion by stretching hamstrings.

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 4. DOWNWARD FACING DOG
Ahdo Mudka Savasana

Starting from the Standing Forward Bend position, plant your

hands beneath your shoulders, step back into a plank position and
then raise your hips high making an inverted "V" shape with your
body. Hands and knees and feet can be hip width apart, shifting
weight to the balls of your feet. You may have to shorten your
stance and walk your feet closer to your hands. Your heels may not
touch the floor, but energetically think of trying to drive them down.
Spread your fingers wide and distribute the weight in the hands over
the whole palm.

Try pedaling your feet, lifting one heel more at a time, while trying
to straighten the other leg. You may keep both legs bent at first if
the stretch at the back of your legs is too intense. Hold the pose for
about 5 long steady breaths through the nose.

BENEFITS
Strengthens shoulders, hamstrings, calves, arches, and hands. This
pose is the best pose to practice for better running posture, and
better posture throughout the day. It also can help lessen cramping
afterwards by stretching out calves and arches regularly.

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 5. CRESCENT MOON POSE
Anjaneyasana

From the Downward Facing Dog position lift your left leg and step it
in between your hands for a lunge. From here, drop your back knee
on the floor. Inhale, lift your torso, and raise your arms above your
head, so that your biceps are next to your ears, and your palms are
facing each other. On an exhale, let your hips relax down and
forward such that you feel a good stretch in the frontal region of
your leg and the hip flexors. Pull your tailbone towards the ground,
stretch your arms up and slightly to the back, indicating a mild back
bend and let your heart be pulled up. Hold for 15 – 30 seconds while
using Ujjayi Breath.

BENEFITS
Makes the gluteus muscles and the quadriceps stronger and gives
the hips and hip flexors a good stretch. It opens your shoulders,
lungs, and chest. Low Lunge Pose helps you improve your balance,
increases your ability to concentrate and builds core awareness.

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 6. HALF SPLIT POSE
Ardha Hanumanasana

From the Crescent Moon Pose, lower your hands onto the floor and
bring the weight over your back knee. Extend your front leg from the
hip, keeping your front knee slightly bent with your toes pointing
towards the ceiling. Bend forward with a straight back until your feel
a good stretch in the back of your leg. Your hands can rest on your
front leg or on the floor on either side of your leg. Hold the pose for
10 – 15 seconds, pull up for a moment and then drop it to a slightly
deeper stretch. You can transition between this pose and the
Crescent Moon Pose a couple of times for a good stretch of your
hamstrings and hip flexors. Return to Downward Facing Dog to set up
the next pose.

BENEFITS
This is an excellent pose that works to loosen your hamstrings, calf
muscles and entire back of the leg. It also strengthens your back.

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 7. HALF PIGEON POSE
Eka Pada Kapotasana

From Downward Facing Dog, inhale and lift your left leg, exhale and
bring your knee to your chest. Place your left knee on the floor
behind your left wrist, and your foot towards your right hip, crossing
under your torso. Shifting your weight into your hands allow your
hips to sink towards the ground, keeping your chest lifted. If this is
enough of a stretch on your left hip and your right hamstring and
glute, stop here. If not, fold forward and lower onto your elbows, or
lay completely over the top of your front leg. This is an intense hip
opening posture and should be held for 60 to 90 seconds with long
and steady breathing to gain full effect. Return to Downward Dog.

BENEFITS
Stretches quadriceps, hamstrings, and hip muscles. This pose is a
wonderful way to stretch your hip flexors, help with IT band
tightness, and reduce post running leg pain.
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 8. WARRIOR 1 POSE
Virabhadrasana I

From Downward Facing Dog, inhale, lift your left leg up slowly
keeping it straight. On the exhale, step the leg in between your
hands. Make sure the left knee is directly over the left ankle and
bend the left knee as close to 90 degrees as possible. Turn your
right heel and position the foot at a 45 degree angle. You may
want to shorten your stance slightly. On an inhale, extend both
arms straight upwards with your palms facing each other. Activate
your glutes and core. Ideally, try to angle your right hip towards
the front so that it is in line with your left hip, however it is not
necessary and should be avoided if you experience any pain in
your hips, knees or lower back. Hold this pose for a few breaths
before moving into the next one.

BENEFITS
Warrior I strengthens the hamstrings, quadriceps, glutes and back
muscles. It builds core power and opens the hips and develops
concentration and balance .

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 9. EXTENDED TRIANGLE POSE
Utthita Trikonasana

Stand with your feet 4-5 foot lengths apart and turn your right
foot 90 degrees out to the side. Feel your hip bones to make sure
they are in line with your left foot; shorten your stance if you have
to achieve this. Extend your arms to the side like a T-shape. Slowly
reach your left arm further to the left and start tilting your upper
body until your hand touches the floor or the inside of your calf.
Point your right arm towards the sky. Keep your back straight and
your neck long. Hold for 5 – 10 breaths.

BENEFITS
Strengthens the thighs, knees, and ankles; stretches the hips,
groin, hamstrings, calves, shoulders, chest, and spine. This posture
is great to use to alleviate cramps in calves and hamstrings, and
will help with better posture during your run.

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 10. WIDE LEGGED FORWARD BEND
Prasarita Padottanasana

Begin standing and your hands next to your hips. Step your feet
wide apart and turn your toes slightly in and your heels slightly
out. Inhale and lengthen your torso, reaching the crown of your
head up toward the ceiling. Exhale and fold forward at the hips,
keeping the front of your torso long. Bring your hands to rest on
the floor between your legs. If your hands do not come to the
floor, rest them on a yoga block, pile of books or a water bottle.
Keep your elbows bent and pointing behind you. Shift your weight
slightly forward onto the balls of your feet, then walk your hands
back bringing your fingers in line with your toes. Hold for up to
one minute with Ujjayi Breath. To release, bring your hands to
your hips. Press firmly through your feet and inhale to lift your
torso with a flat back.

BENEFITS
Stretches and strengthens the hamstrings, calves, hips, low back,
and spine. The various arm positions stretch your shoulders,
wrists, forearms, and upper back.

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CHAPTER5

VIDEO GUIDE

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 VIDEO GUIDE
Putting it all together
Yoga flow is a term to describe a smooth way of stringing yoga
poses together. Coordinate each movement with a long and deep
breath, from one pose to the next.

In this 10-minute guided yoga sequence, we demonstrate how to

do these 10 poses and how to flow from one pose to the next
using Ujjayi breathing.

Find a quiet place, put on some comfortable clothes and click on

the image below to play.

You can also find the video at http://yogaforrunnershq.com/VideoGuide

Yoga for Runners Starter Pack Video Guide

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CHAPTER6

JUST DO IT

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 JUST DO IT

Runners are competitive, and yoga is a competition within

yourself. The greatest challenge should come from focus on
breath work, finding your own edge in each posture, and not
going beyond until it is safe to do so. Only you can feel the
difference between tension and compression; yoga poses should
never hurt. If done properly these poses should reduce risk for
injury, decrease recovery time, and extend your running career.

These asanas, or yoga poses, are best utilized post-workout.

There is not much research showing that these particular poses
help with injury prevention if done prior to running.

Since I started practicing yoga I can honestly say that I feel like a
new person after every yoga session. It may be difficult to
believe, but by adding yoga to my training it gave me back the
freedom of running. I’m convinced that anyone can practice yoga,
no matter what you age or flexibility level, and achieve the same
type of results that I have. I truly hope that you try it.

Try these poses at home, or on the trail. Have fun with it; if you
fall out of a pose, try again - it's the Yogi way! By combining yoga
and running, you can achieve new personal bests and become
your own personal best.

Namaste

Stean

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If you have any questions related to the process described
in this guide, feel free to email me at
stean@yogaforrunnershq.com. I’ll do my best to respond
to them as soon as possible.

Stean Bester
www.yogaforrunnersHQ.com

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