{"id":16757,"date":"2011-09-17T03:00:32","date_gmt":"2011-09-17T02:00:32","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=16757"},"modified":"2024-03-25T09:19:05","modified_gmt":"2024-03-25T08:19:05","slug":"yoga-et-course-a-pie","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/yoga-et-course-a-pie-16757.html","title":{"rendered":"Yoga et course \u00e0 pied"},"content":{"rendered":"\n

Article \u00e9crit par C\u00e9cile Martin.<\/p>\n\n\n\n

Il aura fallu une blessure, une petite sciatalgie contract\u00e9e durant l’hiver 2009, pour que je me d\u00e9cide enfin \u00e0 m’inscrire \u00e0 un cours de yoga. Cette d\u00e9cision s’av\u00e9rera une des meilleures que j’ai prises durant mes deux derni\u00e8res
saisons sportives.<\/p>\n\n\n\n

Pratiquer le yoga est utile \u00e0 multiples titres pour le coureur \u00e0 pied : b\u00e9n\u00e9fices de la respiration profonde, \u00e9quilibre, meilleur conscience de son sch\u00e9ma corporel et proprioception, souplesse des muscles et des articulations,
renforcement et gainage, concentration et relaxation (d’o\u00f9 une meilleure utilisation de l’\u00e9nergie).<\/p>\n\n\n\n

En sanskrit, le mot yoga signifie union : union du corps et de l’esprit,union avec les \u00eatres vivants (humains, animaux, v\u00e9g\u00e9taux), union avec l’Univers. Le but ultime de tout yogi est de parvenir \u00e0 cet \u00e9tat d’union, encore
appel\u00e9 Eveil.<\/p>\n\n\n\n

Pour parvenir \u00e0 cet \u00e9tat d’union, il existe un moyen : le Hatha Yoga ou Yoga des disciplines physiques et pratique des postures (appel\u00e9es asanas). Soulignons d’abord que le Hatha Yoga est une discipline douce. La posture de yoga ou asana doit \u00eatre \u00e0 la fis stable et confortable. Il ne faut jamais chercher la douleur. En cas de faiblesse lombaire ou \u00e0 l’articulation du genou par exemple, il vaut mieux adapter la posture \u00e0 ses propres possibilit\u00e9s : plier un peu les genoux au lieu de tendre les jambes, utiliser une sangle si on ne peut rattraper un pied avec la main ou un coussin pour s’assoir en tailleur en gardant le dos droit. Ou remplacer la posture par une autre plus appropri\u00e9e. Soyez
bienveillants envers vous-m\u00eames. L’id\u00e9e de performance ou de comp\u00e9tition est \u00e9trang\u00e8re au Yoga. Un des premiers principes du Yoga est Ahimsa, c’est \u00e0 dire non-violence.<\/p>\n\n\n\n

Toute posture est accompagn\u00e9e par la respiration. Celle-ci joue un r\u00f4le fondamental dans le Hatha Yoga. R\u00e9v\u00e9lateur est le fait que, en sanscrit, le m\u00eame mot, prana, d\u00e9signe \u00e0 la fois le souffle et la vie. Une s\u00e9ance de yoga d\u00e9bute en g\u00e9n\u00e9ral par quelques exercices de respiration profonde, allong\u00e9s sur le dos, bras le long du corps. Cela permet de l\u00e2cher prise avec les pr\u00e9occupations pr\u00e9sentes dans l’esprtit en arrivant \u00e0 la s\u00e9ance. Chaque posture s’effectuera en \u00e9tat de conscience, \u00e0 l’\u00e9coute de ses propres sensations. Si vous vous sentez perturb\u00e9 ou dispers\u00e9 par quelques pens\u00e9es, reconcentrez vous sur votre respiration. En ce sens, la respiration est le guide de toute s\u00e9ance de
yoga. Enfin, il est important de prendre son temps. A la fois pour entrer dans la posture, puis pour la maintenir (pendant une dur\u00e9e en g\u00e9n\u00e9ral nettement plus longue que celles habituellement pr\u00e9conis\u00e9es lors de s\u00e9ances de streching).<\/p>\n\n\n\n

Entre deux postures, n’h\u00e9sitez pas \u00e0 vous relacher quelques instants avec la posture de l’enfant.<\/p>\n\n\n\n

\"\"<\/a><\/figure><\/div>\n\n\n\n

Pour illustrer cette tr\u00e8s courte pr\u00e9sentation du Hatha Yoga, voici quatre postures particuli\u00e8rement utiles pour les coureurs \u00e0 pied :<\/p>\n\n\n\n

– la posture du chien t\u00eate en bas ( Adho mukha svanasana) : cette posture \u00e9tire la colonne vert\u00e9brale, soulage les lombaires, \u00e9tire l’arri\u00e8re des jambes (ischio-jambiers, mollets et tendons d’achille).<\/p>\n\n\n\n

\"\"<\/a><\/figure><\/div>\n\n\n\n

– la posture de l’oeuf (Apanasana) (Fig. 2) : une de mes pr\u00e9f\u00e9r\u00e9es pour bien d\u00e9tendre la colonne et soulager de toutes les tensions lombaires.<\/p>\n\n\n\n

\"\"<\/a><\/figure><\/div>\n\n\n\n

– la posture de l’arbre (Vrikshasana) (Fig. 3) : excellente pour travaillerl’\u00e9quilibre, la proprioception. On peut la faire d’abord les yeux ouverts puis les yeux ferm\u00e9s (plus difficile).<\/p>\n\n\n\n

\"\"<\/a><\/figure><\/div>\n\n\n\n

– la posture de l’enfant (Balasana): utile pour se relaxer entre deux asanas.<\/p>\n\n\n\n

\"\"<\/a><\/figure><\/div>\n\n\n\n

Le meilleur conseil que je peux vous donner est de vous inscrire \u00e0 un cours de yoga avec un professeur. Etant donn\u00e9s les b\u00e9n\u00e9fices que cela vous apportera non seulement pour la course \u00e0 pied, mais dans la vie de tous les jours, il se justifie tout \u00e0 fait de supprimer une autre occupation (ou corv\u00e9e…) pour trouver l’heure et demie de disponibilit\u00e9 dans la semaine.<\/p>\n\n\n\n

Au fur et \u00e0 mesure de la pratique, le yoga devient une attitude de vie.<\/p>\n\n\n\n

Deux livres pour d\u00e9buter le Yoga :<\/p>\n\n\n\n

– \u00ab\u00a0Raffermir votre corps avec le yoga<\/a>\u00ab\u00a0, B. Cusson, Ed. Vigot (2006) : un petit
livre tr\u00e8s simple avec des illustrations claires de postures et des s\u00e9ances avec
encha\u00eenement.
– \u00ab\u00a0Le Yoga. Guide complet et progressif<\/a>\u00ab\u00a0, Lidell Lucy et al. (1988)<\/p>\n\n\n\n

Sur le web : http:\/\/www.yogamrita.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

Article \u00e9crit par C\u00e9cile Martin. Il aura fallu une blessure, une petite sciatalgie contract\u00e9e durant l’hiver 2009, pour que je me d\u00e9cide enfin \u00e0 m’inscrire \u00e0 un cours de yoga. Cette d\u00e9cision s’av\u00e9rera une des meilleures que j’ai prises durant mes deux derni\u00e8ressaisons sportives. Pratiquer le yoga est utile \u00e0 multiples titres pour le coureur […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[1684],"yoast_head":"\nYoga et course \u00e0 pied<\/title>\n<meta name=\"description\" content=\"Article \u00e9crit par C\u00e9cile Martin. 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