Hip Stretching for Runners - Yoga Pigeon Pose

Some runners say they have benefited greatly from yoga stretching, whereas some others claim that yoga and running are on the opposite ends of the spectrum, and runners don't need to be very flexible in order to perform well. There seems to be almost equal numbers of yoga supporters and anti-stretching evangelists in the runners' world. As an avid yoga practitioner and an occasional runner, I have to side with the first group. Running involves so much pounding and tightening. Soreness and tightness in the muscles are common among runners, pros and amateurs alike. Some gentle yoga stretching will certainly loosen those muscles and promote fast recovery. Plus, if you are not flexible in the hips and hamstrings, your body won't be able to create a wide range of motion and will demand that motion from other joints, which could lead to chronic joint pain or injuries.

The yoga pigeon pose or "Eka Pada Rajakapotasana" is a good stretching exercise to be included in your warm-up routine. It helps stretch the muscles in the thighs, and also increases hip flexibility. Before learning how to do this yoga pose, however, please keep these things in mind.

• Stretching by itself will not prevent injuries. Stretching exercises are the most effective when they are incorporated into a good warm-up routine. A lot of pro runners don't just wake up and stretch, but do it after a short warm up.
• Don't overstretch. Muscles that are too loose are just as prone to injuries as muscles that are too tight.
• If you have had any major physical injuries in the past, consult your doctor before adopting the pigeon pose into your stretching routine.
• Perform this pose very slowly and don't push yourself over your limit. Even the most advanced yogis will never hasten into a pose or turn a deaf ear when their bodies are telling them to stop.

• Begin on all fours. Your hands and knees should be about hip-width apart.
• Slowly slide your right knee forward while straightening your left leg.
• Rest your right shin on the floor, slightly behind your hands. Allow your shin to lie parallel with your hips, and flex your right foot. If that doesn't feel comfortable, bring your right ankle closer to the left thigh.
• The right knee can either align with the right hip or angle slightly to the right of your hip. Your left leg should make a long straight line from the left hip.
• Square your hips. Try to make your left hip and thigh stay as grounded to the floor as possible.
• Slide your hands back slightly, then press them firmly onto the floor as you straighten your back and lengthen up.
• Stay in this pose for about 30 seconds to one minute.
• To come out of the pigeon pose, tuck your left toes under and bend your left knee. Slowly slide your right leg back until you are on your hands and knees again.
• Repeat on the other side.

• As you are in the pigeon pose, slowly lean forward as far as your spine can go. Don't force it, though. Knowing your limit and honoring your body are basic principles of yoga.
• Try to elongate the spine rather than rounding it. Getting your head lower isn't necessarily better. The main goal is not to touch the floor with your forehead but to stretch your back.
• You may rest on your elbows, or go all the way down if you feel comfortable enough to do so.
• To come out of it, slowly inch your hands back and lift your torso up. Don't just sit up abruptly or make jerky movements; you may strain your back that way.