Yoga for Runners: Warm Up Sequence 1

In this post:


Author:
Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

Also check out the Nick Ortego Fitness Youtube channel.

Video Transcript:
Yoga For Runners: I'll demonstrate some warm-up 
sequences today.
Basically standing half Sun Salutation.
Anytime we're folding forward just
remember you can always bend your knees, a little bit of a bend in the knees
to protect the lower back, or if hamstrings
are really tight. So let's start standing
Mountain Pose. Feet can be close together
the toes touching and the heels maybe
slightly maybe about an inch apart. Feet
you can also be about hips distance
apart. Hips distance means the distance
between your hip joints not the outside
edge of your hips. So start here in
Mountain Pose lift the arches engage the
legs as if you're standing with weight
on your shoulders. The body is engaged
not really relaxed. It's a very firm,
active posture the chest is lifted the
chin of slightly tucked. Each inhale is
extending the crown of the head toward
the sky. Each exhale is sinking the
tail bones toward the earth. Let's inhale
lift the arms up. Exhale and fold forward.
Inhale and half lift, lengthen the
spine. The hands can be on the ground or
they can be on the shins. Exhale and fold
forward. Inhale come back all the
way. Reach high, lift at the chest and
exhale the hands back down
Mountain Pose. Go through a little faster.
Inhale arms up. Exhale fold forward.
Inhale half lift lengthen the spine, and
exhale and fold. Inhale come up all the
way, reach high, lift the chest and then
exhale hands down, Mountain Pose.
Here's a side view. Inhale, lift your arms,
look up. Exhale fold forward. Inhale half
lift, lengthen the spine. Exhale and fold
Inhale come up all the way, reach, lift
the chest. Exhale hands down Mountain
Pose, Tadasana. Namaste.

3 Things About Yoga That You May Not Know

  1. Breathing is primary.

Breathing is the most fundamental movement we do. We do it so much that we barely notice it. It is the one physiological function that happens automatically and involuntarily that we can also consciously control. We can change our breathing rate and depth voluntarily. How we breathe affects everything else we do.

In yoga, there are breathing techniques that energize as well as calm the body and mind. Every movement is coordinated with an inhale or an exhale. Even when sitting apparently motionless in a posture, there are subtle movements that occur with each breath, and the breathing is used as tool to get deeper into the posture physically and mentally.

Video Transcript:
One of the first things to remember with
yoga practice is that breathing is
primary. Yoga is primarily breathing
exercise, so that the depth we attain in
any given posture becomes irrelevant if
we stop breathing or if we stop paying
attention to the breath. So that's one of
the tools that we use in yoga to
cultivate intense present moment
awareness is attention to the breath. The
breath, breathing is the most fundamental
movement that we do even if we're
totally inactive the rest of the time. Or
the entire time for 24 hours even if
we're on bed rest, we're still breathing
all day every day, 24 hours a day, it's
the one movement that supports every
other movement that we perform. So it
makes sense to pay attention to it, tune
in to it. To cultivate the ability to
control it and to breathe better, more
effectively. You can also use the breath
as a way to stabilize our mood, emotions.
  1. It is ALL about the process.

The philosophical side of yoga teaches us to engage in the practice with a focus on the process and detachment from the outcomes. This does not mean we are careless or apathetic; it is merely a humble acceptance that many things are beyond our control. Our culture is very results-oriented and most of us learn very early to reach for, cling to, and grasp at the things we desire. Yoga teaches us to let go of our focus on the fruits of our efforts, and use that energy to fully engage in the process.

This is very liberating because the attitude and actions we take are within our control. Through yoga practice we become free of worry about the results and become more efficient in every action. Most of us have had some experience of being “in the zone” where we were totally immersed in what we were doing. Everything seemed effortless as if it was flowing through us.

Yoga is about practicing this approach to life on and off the mat. Modern sport and exercise psychology tells us that process-oriented individuals perform better more consistently than results oriented individuals, and ancient yogic philosophy agrees.

  1. Cobra and Upward Facing Dog are not the same.

Although they look similar, they are different. In cobra, the hips and thighs remain on the floor. The arms typically do not extend fully in this posture. In upward facing dog, the hips and thighs are lifted off of the floor. The arms are straight. In both postures the shoulders are kept maximum distance from the ears and the toes and feet are pointed with the tops of the toes resting on the mat.

Author: Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.

Yoga Chaturanga Vinyasa Sequence With Elastic Band For Assistance

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Kneeling Half Bow Yoga Posture

Stretch the Anterior Oblique System (see NASM article on the Anterior Oblique System)

 

In this post:

  • stretch the AOS, or anterior oblique system, for better movements including walking and running.
  • yoga posture for better movement.

 


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Elastic Band Assisted Down Dog Yoga Exercise

In this post:


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Yoga Half Sun Salutation

In this post:

  • mindful movement warm up exercise.
  • sun salutation option without rising from the floor.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Kapha Balancing Yoga Sequence

In this post:

  • an ayurvedic yoga practice to cultivate internal balance for kaphas.
  • energizing practice for those who feel sluggish.

Author:
Brooke Attaway Ortego is a health coach specializing in ayurvedic living and yoga. She integrates modern methods with the ancient wisdom of ayurveda and yoga to help clients thrive. She offers consultation and personalized instruction at N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Balance By Brooke YouTube channel.

Guided Yoga Practice

In this post:

  • a guided yoga practice in less than 30 minutes.


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

3 Leg Dog Hamstring Stretch

In this post:

  • use this yoga pose to get an incredible hamstring stretch
  • how to use a wall for assistance


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Body Awareness & Mindfulness Exercise

In this post:

  • how to achieve mind body connection


Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel