Post swim/bike/run yoga

Last night's triathlon training was a hard one! We swam open water sprints then ran hill repeats on a trail by the lake. When I got home I was feeling tired and a little dizzy every time I stood up. I thought that maybe my dizziness* might be due to the blood pooling in my legs and decided to try a yoga pose, "Legs-Up-the-Wall Pose", to help alleviate the problem. It worked fantastically!

In this video from Gaiam Life (about 7 minutes), Rodney Yee and Colleen Saidman demonstrate three ways of doing Legs-Up-the-Wall Pose. The pose is also shown at the bottom of the yoga sequence that I put together, below.

My hips and lower back tend to get pretty tight after running, so I used the Yoga Journal Sequence Builder to put together this short set of post-tri training poses*.




1
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Ardha Matsyendrasana
Half Lord of the Fishes Pose

Hold for 3-5 breaths on each side.

2


Marjaryasana
Cat Pose

Alternate between Cat and Cow poses with your breath for about 5 breaths.

3
Bitilasana_CowPose_150

Bitilasana
Cow Pose


4

Adho Mukha Svanasana
Downward-Facing Dog

If your achilles tendons are tight, alternate pressing your heels toward the floor first, then do both at once. Hold for 3-5 breaths.

5
hp_195_02_medium.jpg

Anjaneyasana
Low Lunge

Hold for 3-5 breaths each side.

6

Eka Pada Rajakapotasana
One-Legged King Pigeon Pose

Hold for 3-5 breaths each side. For a deeper stretch, fold at the waist over your front leg and hold there.

7
YIN_213_AnandaBalasana_150.jpg

Ananda Balasana
Happy Baby Pose

Hold for 3-5 breaths.

8
JanuSirsasana_150

Janu Sirsasana
Head-to-Knee Forward Bend

Hold for 3-5 breaths each side.

9
Paschimottanasa_150

Paschimottanasana
Seated Forward Bend

Hold for 3-5 breaths.

10
ViparitaKarani_150

Viparita Karani
Legs-Up-the-Wall Pose

This pose can also be done without the bolster. Hold for 5 minutes or longer.
Yoga Journal Sequence Builder, Patent pending

*
Please note that I am not a yoga instructor- these are the poses that work for me. Please consult your medical practitioner if you are experiencing any dizziness or have questions about what is appropriate for your fitness level.

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