Reclining Twist
By Sage Rountree
When you take your training off the road and onto the trail (or cliff face!), you need good rotational ability. There’s a lot more to off-road adventure than moving in a straight line. This month’s pose will help you stretch your hips, spine, belly, chest and shoulders to broaden your range of motion. As a bonus, it’s relaxing! Do this pose a few times a week as part of your cool-down routine, or as a standalone stretch in bed.
From your back, bend both knees and drop them to one side. Stretch your arms out to a T, or hold your knees with one arm as the other reaches in the other direction. Experiment with the position of your knees, as well. They can be tightly or loosely stacked, and they can move in the direction of your shoulders or of your feet. Stay here for five to 15 slow breaths, then repeat on the other side.
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Sage Rountree, PhD, is Runner’s World’s expert on yoga for athletes and the author of numerous books and articles on yoga and triathlon training. A USAT-certified coach, she is co-owner of the Carrboro Yoga Company (mycyco.com), which will hold a yoga teacher training beginning September 2011. Find her class, clinic, and workshop schedule, as well as many yoga and training resources, at sagerountree.com.
