Want to run easier and Faster? Try these three tested yogic techniques.

Three tested yoga techniques that make running easier

Running is a good exercise.  If you can continue running for six months, you will never stop.  A lot of new runners cannot go past the first few weeks as it can be grueling and painful for new runners.  After a few tries they give up. Then we have those who keep coming back to running but are not regular.   For weight loss you need to be consistent.  I always tell my students to be consistent.  Moderation and consistency is the key to success.  If you overdo things you will hurt your body.  This also applies to running.  Moreover, if you do not love running you will discontinue it after some time but with the right approach you can learn to love it.  This article is about making the journey of newbie runners easier so that they are consistent in their approach.  I bring to you three simple techniques that can be practised before a session and running can become easier for new runners.  Moreover, the results are immediate.  Give it a try and let me know the results.  I would love to hear from you.

1.       Yogic Breathing:  Correct technique of breathing is very crucial for any individual and especially so for the runner. The modern man has forgotten the correct way to breathe.  We talk so much that we at times forget to breathe.  This leads to erratic breathing and is the source of our stress related problems.  We have becomes used to the incorrect way of breathing with the upper chest portion only.  So, it is important to learn the correct technique of breathing.

You would be wondering that breathing is a natural process, just inhale and exhale.  What more can there be to it?  As someone has said the devil is in the detail and rightly so.   Let us look at the upper body anatomy associated with breathing.  The diaphragm is the muscle that divides the torso into two, namely the chest and the abdomen.  When you breathe in deeply the diaphragm contracts and pushes the abdomen downwards and outwards.  When you breathe out, the abdomen is pulled upwards and inwards and the diaphragm expands into its normal position.  This deep breathing with abdomen, mid chest, and upper chest is yogic breathing.  It is deep, effortless, smooth, and even.

Technique:  Sitting position is preferred.  Sit in a cross legged position or on a chair.   Keep your back straight and the gaze parallel to the floor.  Breathe in so slowly that the person next to you cannot hear you.  Always do breath regulation exercises very slowly and silently unless indicated otherwise.  The abdomen will go downwards and outwards and then the mid chest and upper chest will expand.  We will reverse the order when we exhale.  So, the mid chest and upper chest contracts and then the abdomen is pulled upwards and inwards.  The awareness has to be on the breath.

Yogic breathing is the foundation of all pranayamas and is very important in yoga practice.  If you do not master this technique correctly, you will not be able to do pranayam correctly.  If pranayam is done incorrectly, the practitioner can be afflicted with many medical problems.  You must do it effortlessly without putting strain on any part of the body.  Once you have mastered this while sitting, then you can move on to standing and walking yogic breathing.

Once mastered, perform yogic breathing for 15 minutes to 30 minutes which will help the lungs and the diaphragm to get warmed up.

2.       Alternate nostril breathing or Nadi Shodhan Pranayam:  This is again an extremely beneficial pranayam for runners.  The word nadi means energy channel, shodhan is purification and pranayam is regulation of breath.  In this pranayam inhalation is done through the left nostril first and exhalation through the right and then inhalation is done through the right and exhalation through the left.  For beginners, only inhalation and exhalation is to be performed, retention of the breath is performed at advanced level.  This pranayam is done for shodhan or purification of all energy channels.  All kinds of Pranayam help to get rid of subtle impurities, be it of the mind or the body.  It helps to calm the mind, get rid of anxiety or depression.  On a physiological level, it eliminates gas, bloating, and improves the respiratory system and cardiac system and boots your immune system.  Moreover, it balances, what constitutes the body as per ayurveda, vat, pitta, and kapha.  This brings harmony in the functioning of the body.

Technique (level 1 for beginners):

·         Sit in a comfortable position, on a chair or cross legged on the ground.  Keep the spine erect and the gaze parallel to the ground.

·         With the right hand thumb close the right nostril and breathe in through the left nostril for 3 seconds.  Then close the left nostril with your ring finger.  Remove the thumb from over the right nostril and exhale for 3 seconds.  Then breathe in for 3 seconds through the right nostril.  Again close the right nostril and remove the ring finger from the left nostril and exhale for 3 seconds.  This is one round.

·         If you are not comfortable with 3 seconds inhale only for 2 seconds and exhale for 2 seconds.  This is “even breathing” for beginners.

·         Initially, do this for 5 minutes, then increase it to 10 minutes, then 15 minutes.

·         Once you have mastered (at least do it for a week) this pranayam, you can move to the advanced version wherein there is retention of breath is performed as well.

Technique (Level 2 Advanced):

·         Sit in a comfortable position, on a chair or cross legged on the ground.  Keep the spine erect and the gaze parallel to the ground.

·         With the right hand thumb close the right nostril and breathe in through the left nostril for 3 seconds.

·         Then close the left nostril with your ring finger and the right nostril with your thumb. Bring the chin to your chest.  Hold the breath for 3 seconds.

·         Remove the thumb from over the right nostril and exhale for 3 seconds.

·         Then close both nostrils again with the thumb and ring finger as above.  Bring the chin to your chest.  Hold the breath for 3 seconds.  Bring the chin up to the original position.

·         Then breathe in for 3 seconds through the right nostril.  Again close the right nostril and the left nostril.  Bring the chin to the chest.  Hold for 3 seconds.  Bring the head to original position.  Remove the ring finger from the left nostril and exhale for 3 seconds.  This is one round.

·         If you are not comfortable with 3 seconds inhale only for 2 seconds, hold for 2 seconds, and exhale for 2 seconds.  This is “even breathing” for beginners.

·         Initially, do this for 5 minutes, then increase it to 10 minutes, then 15 minutes.

3.       Kapalbhati:  New runners struggle to breathe while running.  Their lung capacity is inadequate, especially for long distance running.  Furthermore, the diaphragm is not used to so much stress as during running.  The new runners keep gasping for breath and at times will have aches and pains in the sides of their stomach and are unable to maintain their stride.  When a runner breathes, the diaphragm comes into action but the diaphragm is a weak muscle in a newbie so it quickly gets fatigued.  This is where the kapalbhati kriya comes in to play.  The kapalbhati kriya is one of the six practices (shatkarma) that are used to purify the body and the mind.  Kapalbhati’s reference can be found in the ancient book of Gheranda Samhita, a collection of verses by Sage Gheranda.  The Gheranda Samhita (Chapter 1, Verse 12) says: Dhautirvastistathaa netih laulikee traatakam tathaa; Kapaalabhaatishchaitaani shatkarmaani samaacharet. Performing the shatkarmas: dhauti, basti, neti, lauliki (nauli), trataka and kapalbhati, is essential.  This verse lists six types of cleansing practices including kapalbhati that should be done to cleanse gross impurities.  It furthers says that kapalbhati must be practiced to get rid of excessive kapha dosa or the excessive watery element in the body.  Kapalbhati clears the lungs and tones the lung muscles and diaphragm for running.  From experience, I have found that long distance runners who practice kapalbhati are able to run better and longer.  Their times improve.  Similarly, beginners who are about to start their running routine or have recently started will definitely benefit from the same.  They can start with a set of 10 repetitions and perform 3 sets before a run.  I still do 500 repetitions before my run.  Think of it as a warm up exercise for your lungs and diaphragm.  Once warmed up, they perform their function better during the actual running session.

Note:  A lot of yoga practitioners and teachers will advise to avoid kapalbhati altogether.  If done correctly the results are amazing and I have been practicing kapalbhati for 15 plus years and I have had no issues with it till date.

Prerequisite for performing Kapalbhati:

1.       Kapalbhati is performed on an empty stomach or minimum 3 hours post meals.

2.       It can be performed sitting on the ground or on the chair or standing but the spine should be erect (maintain the lordotic curve).   It will be easier if you do it while sitting.

3.       The head should be in an upright position and the gaze parallel to the ground.

Technique:  Sit in a comfortable position, on a chair or cross legged on the ground.  Keep the spine erect and the gaze parallel to the ground.  Breathe in and then forcefully exhale while pulling the stomach in making a ‘Huh’ sound.  Once you exhale forcefully, the inhalation happens automatically and again exhale forcefully.  Continue this for 10 repetitions.  Relax for 1 minute.  Continue another round of 10 repetitions.  Stop after three rounds.

Contraindications:  Kapalbhati should not be performed by people suffering from high blood pressure or low blood pressure.  If you have had any type of surgery or people who have had abdominal surgery need to stay away from Kapalbhati and should consult their doctor even when they are fully healed.  Individuals who are suffering from ulcers, hernia, epilepsy, or have a history of stroke, eye conditions like glaucoma or detached retina or have migraines should avoid kapalbhati.  Women who are pregnant or menstruating should not practise it.  Moreover, people with any type of heart disease should refrain from performing this kriya.  You should take this very seriously.

This kriya has immense potential, but if practiced correctly.  For a newbie practitioner or runner three rounds of 10 repetitions are enough.  If you are not refreshed, exhilarated after performing Kapalbhati or suffer from dizziness or vomiting type sensation or feel uneasy STOP PRACTISING KAPALBHATI immediately.  It has the potential to kill you.

In summary, I would recommend that you start with yogic breathing and then Nadi shodhan pranayam, and then kapalbhati.  Yogic breathing can be done for 5 minutes, nadi shodhan pranayam for 5 minutes and kapalbhati for 1 minute.  If you have any symptoms of vomiting, nausea, aches or pains in the stomach stop doing kapalbhati.  This could only mean two things:  one that you are doing it incorrectly.  Two, your body is suitable for kapalbhati because of your prior medical conditions.  Be Cautious.  Be aware.  Be safe.