يوغا الجزء العلوي من الجسم للجّادين: دليل الوضعية والحركة

Many runners focus entirely on their legs, ignoring how upper body tension and poor posture can restrict breathing, waste energy, and limit performance. This text-based course helps you release tightness in your shoulders, chest, and upper back using targeted yoga techniques. Through step-by-step written guides and alignment breakdowns, you will learn how to integrate simple yoga practices into your running routine to improve your posture, expand your lung capacity, and run more efficiently. What you'll learn: Understand the anatomy of running posture and how upper body alignment impacts performance; Practice targeted yoga poses to open the chest, release tight shoulders, and mobilize the upper back; Apply breathwork techniques to increase lung capacity and maintain rhythm during challenging runs; Design a personalized pre- and post-run upper body stretching routine; Learn active recovery strategies to prevent chronic tension and repetitive strain. The course starts with the foundational principles of postural alignment and breathing mechanics before guiding you through step-by-step written instructions for specific poses and sequences. Designed for runners of all levels who are new to yoga and want to improve their upper body mobility, this program requires no prior yoga experience. Start reading today to unlock a more relaxed, powerful, and efficient stride.