This article shows you 7 yoga asanas that efficiently help triathletes, runners and cyclists with stiff muscles.
Stiff legs is a very common problem in runners and cyclists. Stiff leg muscles can cause different painful problems, e.g. iliotibial band syndrome and back problems. For more information about knee problems, in particular Iliotibial band problems, please visit my blog.
The poses described in this post are especially for newcomers to yoga. They will help you getting more flexible leg muscles and thereby reduce the risk that you will suffer from overuse injuries like IT band syndrome. The asanas are named in english and sanscrit to make it easier for you to find videos or pictures of the stretches on the web.
When your legs are more flexible, they can perform with less resistance. It will be possible to run or cycle more efficient. It will also help you to avoid overuse injuries as iliotibial band syndrome. I have noticed that when I started doing yoga or stretching, I didn't get any knee pain anymore.
In the beginning it is normal that the muscles are so stiff that you can't get into the asanas. Don't give up because of that! Just do your yoga regularly and you will gain flexibility. It will take some time, but it's very rewarding.
The postures (asanas) that I suggest for the beginning are the following seven:
Standing forward bend (Uttanasana): This is an excellent pose to extend your hamstrings. It will stretch your gluteus maximus, medius and minimus as well as your spinal muscles too. Precaution is to be made by people with back injury. These people should approach this bend very cautiously. It is important to let gravity do the work, don't push your body into the pose. If your hamstrings are very tight, bend your knees. That will make the stretch better.
Warrior I (Virabhadrasana I): In runners and cyclists, the hip flexors is a normal weak point. The Warrior I works on those flexors. The Warrior I will increase your flexibility in the hips, back and front groins.
Warrior II (Virabhadrasana II): As in Warrior I this posture stretches the hip joints and opens the groins and it also stretches the inner thigh muscles.
Side Angle Pose (Parsvakonasana): With this natural follower of the Warrior II you will stretch the back side of the legs and open the groins. The upper body will be flexed as well.
Triangle Pose (Trikonasana): A follow up of the Warrior I posture. Above all the hips are getting worked on here.
Intense side stretch (Parsvottanasana): One more extraordinarly stretch for your hamstrings. This postures will work your hamstrings even more than the standing forward bend. The flexibility in your gluteus maximus will be increased as well.
Wide stance forward bend (Prasarita Padottanasana): For stretching your hamstrings and gluteus maximus, this is a very good posture. The difference to the standing forward bend is that in this posture you have your feet wider apart. It is also called wide-legged forward fold.
In every of these 7 postures remain for five deep breaths in position. If you do these poses regularly they will give you much more flexibility in your legs and they will open your groin and hips. I recommend doing them at least 3 times a week. When you have done them for about 2 months we can go to the next level.
I hope these Yoga asanas will help you enjoying your sport!
Gunnar