Top Five Yin Yoga Poses for Runners with Paula Hines

Pop Brixton launched at the end of May as a foodie destination, housing the next generation of local food and drinks entrepreneurs, retail outlets and a community event space, all in up-cycled shipping containers. 

I headed along to a couple of yoga sessions as part of their Wellness Week, which introduced a new winter program of exciting classes to uplift the mind, body and spirit. 

I'm a big fan of Yin Yoga and the "Stretch into Stillness" Yin Yoga workshop with Paula Hines was a lovely way to start my Sunday morning. 

This slower form of yoga focuses on moving deeper into the connective tissues of the body - the ligaments, tendons and fascia which hold our muscles together. This typically involves holding poses for three to five minutes, and is particularly good for runners and athletes to combat the tightness from hard training. 

While Yin Yoga may be thought of as an easier practise as there is less physical movement, the act of slowing down can be an equal challenge. It means you can really pay attention to what is going on with your body, and the poses can still be intense!

Paula Hines is an experienced yoga teacher, who I met at my first Sally Parkes yoga retreat in Seaford on the south coast. Her relaxing restorative classes and guided Yoga Nidra were a highlight of the weekend for me. 

Top Five Yin Yoga Poses for Runners

1. Eye of the Needle - This is a great stretch for the outer hip, and also targets the glutes and lower back.

• Lie on your back with your knees bent, soles of the feet resting on the floor. 
• Rest your right ankle on top your left thigh, keeping the right foot flexed. Draw your left leg toward your chest, reaching your left hand around the outside of your left leg and threading your right hand between your legs to interlace your fingers around the back of the left thigh. 
• Take an inhale. As you exhale ease the left leg a little closer toward your chest to the point where you feel a stretch in the hip and glute area. 

A variation of this pose is to practice it with your left foot on a wall rather than interlacing the fingers behind the thigh. Repeat on the other side.

2. Bananasana - This is a good pose for stretching out the side of the body including the IT band.

• Lie flat on your back with legs out straight and reach arms above your head, or clasp opposite elbows. 
• Reach your arms and upper body over to the right and then walk your legs over to the right to create a curved “banana” shape. Keep your hips and shoulders on the floor. 
• You can create a deeper stretch into the left IT band by crossing the left ankle over the right. Stay here for 3-5 minutes then switch sides.

3. Reclined Leg Stretch with Strap - This pose will stretch along the backs of the calves and the hamstrings.

• Loop a long yoga belt and place it around your torso at your upper ribs. (If you do not have a long enough belt, then loop the strap onto your foot and hold the strap with each hand instead).
• Slip your right foot into the strap and straighten your leg. Press your right heel upwards. Rest for 2-3 minutes with your leg in this position. 
• Then take your right leg out to the right to stretch the inside of your leg for 2-3 minutes. 
• Then bring your right leg across your body and over to the left until you can feel a stretch along your outer right leg, IT band and hip. Stay here for 2-3 minutes before repeating this sequence with your left leg. 

4. Butterfly Pose - This pose provides a good way to stretch the lower back without the need of loose hamstrings.

• From sitting bring the soles of the feet together and allow your knees to fall out to the sides.
• Slide your feet away from you and allow your back to round as you fold forward. The further your feet are from the hips, the more you will be stretching into the hamstrings. The closer your feet are to the hips, the more you will be stretching into the adductors.
• If your lower back does not like this, try elevating your hips by sitting on a cushion or yoga blog. Alternatively, you can practise the reclining variation by coming into Legs Up the Wall (as below) and sliding your feet down the wall to bring your legs into the butterfly position.

5. Legs Up the Wall - This is great to do post-run. As well as stretching the backs of the legs and lower back this pose helps to recirculate blood and fluids from your feet and lower legs.

• Sit alongside a wall, then roll over onto your back and flip your legs up the wall. If your hamstrings feel particularly tight it’s fine to move your hips away from the wall. 
• Rest here for 5 minutes, or longer if you like!

What are your favourite Yin Yoga poses or post-run routine? Have you been to Pop Brixton?