{"id":105525,"date":"2023-10-15T10:45:26","date_gmt":"2023-10-15T14:45:26","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=105525"},"modified":"2023-10-15T10:46:55","modified_gmt":"2023-10-15T14:46:55","slug":"yoga-for-runners-three-pre-race-poses-to-calm-nerves-and-loosen-muscles","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/sections\/training\/yoga-for-runners-three-pre-race-poses-to-calm-nerves-and-loosen-muscles\/","title":{"rendered":"Yoga for runners: three pre-race poses to calm nerves and loosen muscles"},"content":{"rendered":"

Most runners have felt those pre-race butterflies when waking up the morning of a race\u2013some nervousness is normal no matter how much preparation an athlete has done. It can be easy to lose focus and get derailed, and spending a few moments in some gentle yoga poses can help you get back on track.<\/p>\n

Make sure to ease into these stretches, keeping them gentle and focusing on your breathing throughout. Adding gentle movement<\/a> in each stretch will keep them safe<\/p>\n

\"Young
Photo: Unsplash<\/figcaption><\/figure>\n

Knees to chest<\/h2>\n

This pose calms your nervous system, especially useful as you dial-in in your mental game before heading to the start. You’ll feel a nice stretch to your lower back<\/a>, hips and legs.<\/p>\n

Start on your back with your legs extended along your mat. Inhale, and as you exhale bring your knees toward your chest.<\/p>\n

Hug your knees with your arms, either grasping your shins, knees, or holding onto your ankles. Imagine that you are lengthening through the spine as you breathe deeply<\/a>.<\/p>\n

To go deeper, on an exhale, engage your core and roll your head and shoulders up, bringing your nose toward your knees. Squeeze your upper body and knees together for a few breaths, and release.<\/p>\n