Felstead - Yoga for Runners.pdf - Bieganie - ENG - kamylka0490

Yoga

for

Runners

Christine Felstead

HUMAN KINETICS

Library of Congress Cataloging-in-Publication Data

Felstead, Christine.

Yoga for runners / Christine Felstead.

pages cm

1. Running--Training. 2. Yoga. I. Title.

GV1061.5.F46 2013

181'.45-- dc23

2013012604

ISBN-10: 1-4504-3417-7 (print)

ISBN-13: 978-1-4504-3417-1 (print)

electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying,

and recording, and in any information storage and retrieval system, is forbidden without the written permission

of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject

matter presented. It is published and sold with the understanding that the author and publisher are not engaged in

rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If

medical or other expert assistance is required, the services of a competent professional person should be sought.

The web addresses cited in this text were current as of July 2013 unless otherwise noted.

Acquisitions Editor: Diana Vincer; Developmental Editor: Anne Cole; Assistant Editor: Tyler Wolpert;

Copyeditor: Patsy Fortney; Permissions Manager: Martha Gullo; Graphic Designer: Joe Buck; Graphic

Artist: Tara Welsch; Cover Designer: Keith Blomberg; Photograph (cover): © eyetrigger Pty Ltd/Corbis RF/

age fotostock; Photographs (interior): Tim Bermingham/© Human Kinetics; Photo Asset Manager: Laura

Fitch; Visual Production Assistant: Joyce Brumield; Photo Production Manager: Jason Allen; Art Manager:

Kelly Hendren; Associate Art Manager: Alan L. Wilborn; Illustrations: © Human Kinetics, unless otherwise

noted; Printer: United Graphics

We thank Mindful Body Works in Toronto, Ontario, for assistance in providing the location for the photo shoot

for this book.

Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts

can also be created to speciication. For details, contact the Special Sales Manager at Human Kinetics.

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1

The paper in this book is certiied under a sustainable forestry program.

Human Kinetics

Website: www.HumanKinetics.com

United States: Human Kinetics

P.O. Box 5076

Champaign, IL 61825-5076

80 0 -747- 4457

e-mail: humank@hkusa.com

Australia: Human Kinetics

57A Price Avenue

Lower Mitcham, South Australia 5062

08 8372 0999

e-mail: info@hkaustralia.com

Canada: Human Kinetics

475 Devonshire Road Unit 100

Windsor, ON N8Y 2L5

800-465-7301 (in Canada only)

e-mail: info@hkcanada.com

New Zealand: Human Kinetics

P.O. Box 80

Torrens Park, South Australia 5062

0800 222 062

e-mail: info@hknewzealand.com

Europe: Human Kinetics

107 Bradford Road

Stanningley

Leeds LS28 6AT, United Kingdom

+44 (0) 113 255 5665

e-mail: hk@hkeurope.com

E5765

I dedicate this book to that global community bonded by a love of

running. May it inspire you to marry your passion for running with

the practice of yoga and maintain an openness to the potential of your

mind, body, and spirit to produce the outcomes you seek.

Christine Felstead

Contents

Pose and Sequence Finder vi

Introduction x

A Fit Body 1

The Running–Yoga Connection 7

Breathing 17

A Fit Mind 29

Running Injuries 45

Feet, Ankles, and Knees: Stabilize Your Foundation 55

A Healthy Spine: Reduce Pain, Strain, and Pressure 75

Core Strength: Maximize Your Running Performance 99

Hamstrings: Establish a Longer, More Fluid Stride 125

Hips: Unleash the Power 141

Quietude and Relaxation: Restore and Recover 171

Yoga Sequences 183

Yoga Off the Mat 227

Yoga and Injuries 243

About the Author

252

Contents | v

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