Running for yogis - Meditation in action

Running for yogis  - Meditation in action

Running was the first form of meditation I experienced. As a child I took pleasure in running long distances, and still clearly remember the wonderful feelings I had while running. I was in my own universe and the running made me feel pure.

The school I attended wanted me to run competitively. I did not like to compete and the adrenaline rush at the start made me feel unwell, so unfortunately, I stopped running.

While in college, I was greatly inspired by yoga and practiced every day; it seemed like there was no time for a morning run and it seemed completely unnecessary with the dedicated yoga practice.



Now, after several years and I have finally realized that my high degree of flexibility is not synonymous with being in good condition. I can perform many advanced positions, and sit for hours in meditation, but sometimes I am short of breath, when I climb the stairs up to the fourth floor.


After realizing that I need to improve my own cardio condition, and also inspired by my focus on “yoga for women”, I interested in learning which lifestyle is most suitable for women in their thirties and forties.

Although yoga is still indispensable in my daily life, I have decided to increase the time I spend doing endurance workouts, as well as running and swimming regularly.

For me, this period of training began in the winter, when it is difficult to me to run outside. Fortunately, the yoga studio where I teach hot yoga SENSES, also offers cardio classes that feature interval running on treadmills. 


To start with, my training consisted of alternating between fast marching and running, and now, after just a few weeks, I can run 3-5 km without needing to stop or march.

If you would like to try to gradually improve your cardio condition, I recommend starting your training like this:


Warm up with brisk walking for the first 5 to 10 minutes

Then alternate between running and walking for two minutes or three minutes at a time (do this for about 20 minutes)

Wind down with some stretching exercises (yoga poses for runners)


After a few weeks

- 3 minute warm-up

- 3 minutes running + 2 minutes walking or marching

- 3 minutes intensive course + 2 minutes walking

- 3 minutes intensive course + 2 minute walking

- 3 minutes intensive course + 2 minute walking


After two months of regular training, you will probably be able to run non-stop for 20-30 minutes without needing to slow down and march.

After a good run or cardio workout, I always like to end by doing some yoga poses to unwind and stretch. 

Now, when the spring is coming I will definitely start to run outside as well.


Yoga Poses for Runners (photos done at SENSES, where I teach hot yoga and where you can also participate in cardio classes)

Zdjecie 01.03.2017 11 06 08

Zdjecie 01.03.2017 11 07 18

Zdjecie 01.03.2017 11 07 54

Zdjecie 01.03.2017 11 09 26

Zdjecie 01.03.2017 11 09 42

Zdjecie 01.03.2017 11 10 41

Zdjecie 01.03.2017 11 11 49

Zdjecie 01.03.2017 11 12 07

Zdjecie 01.03.2017 11 12 34


Last modified onWednesday, 15 March 2017 14:04
More in this category: « Me and kundalini yoga

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