Yoga Training Program II: River
Now that you’ve found your ground, it’s time to flow. This path introduces fluid movement and breath-driven transitions. You’ll explore the connection between rhythm and presence, building strength and ease through dynamic sequences. Like a river, this practice teaches you how to move with grace, adapt to resistance, and stay centered in motion.
“No river can return to its source, yet all rivers must have a beginning.”
- Duration: 4 weeks
- Frequency: 6 days per week (+1 rest day)
- Tone: Energizing but steady
- Gear needed: a yoga mat and good vibes
- What you'll do: Introduce Vinyasa-style movement and more complex breath awareness
- What it'll prepare you for: flexibility and a good mindset
- Daily Breakdown (40–50 min):
- 25–35 min Vinyasa Flow (sun salutations, basic transitions)
- 5–10 min Alternate Nostril Breathing (Nadi Shodhana)
- 5–10 min Mindfulness Meditation or Loving-Kindness Practice
Asanas
Asanas (postures) enhance flexibility, balance, and muscle strength, which supports better posture and reduces injury risk in runners. Its emphasis on breathwork and mindfulness also aids mental focus and stress reduction, beneficial for maintaining endurance.
Ashtanga Yoga is a physically demanding practice involving a set sequence of postures linked by breath. It’s vigorous and disciplined, ideal for those who appreciate structure and a full-body workout. This is my go-to practice.
Yin Yoga focuses on deep stretches and holding poses for several minutes. This practice targets the connective tissues (ligaments, fascia, and joints) to improve flexibility and encourage relaxation. It’s ideal for those looking for a meditative and restorative experience.
The Down Dog Yoga app has free practices that you can set by duration and difficulty level under Ashtanga Yoga (Old) and Yin Yoga.
Midori Sendō
Breathing Exercises
Breath is life. In yoga, it’s not just a way to stay calm—it’s a discipline of its own. Known as Pranayama, breath control is one of the Eight Limbs of Yoga and serves as a bridge between the physical and mental practices. Whether you're deep in a pose, grinding through a lift, or zoning in on a long run, your breath is the thread that connects body, mind, and intention.
When used with awareness, breath becomes a powerful tool for regulating energy, focus, recovery, and emotional state. It's not background noise—it's the remote control for your nervous system.
The Wim Hof Method (WHM) and Oak Meditation apps have free breathing exercises that you can set by duration.
Midori Sendō
Meditation
Breathing exercises naturally extend into the withdrawal of senses, concentration and meditation, which supports mental resilience and focus. Regular practice helps manage pre-race nerves and develop a calm, clear mindset, which is valuable for maintaining motivation and tackling long or challenging runs.
Meditation is your training ground for presence. The same focus that helps you sit still for five minutes can help you stay composed during mile 20 of a marathon, or hold form through the last set of a hard lift. It’s not a shortcut to enlightenment—it’s reps for your mind.
The Oak Meditation app has guided and unguided meditations available for free.
| Day | Yoga Practice (25–35 min) | Breathwork (5–10 min) | Meditation (5–10 min) |
|---|---|---|---|
| Mon | Vinyasa Flow: Sun Salutations A + B | Alternate Nostril (Nadi Shodhana) | Mindfulness: Body Awareness |
| Tue | Vinyasa: Standing Poses + Core | Nadi Shodhana | Mindful Listening |
| Wed | Vinyasa: Balance + Twists | 4-7-8 Breathing | Loving-Kindness (Metta) |
| Thu | Flow: Hip Opening + Backbends | Ujjayi Breath (soft) | Guided Visualization |
| Fri | Vinyasa: Flow to Floor | Box Breathing | Breath-Focused Meditation |
| Sat | Power Flow Light: Warrior Series | Ujjayi Breath | Gratitude Practice |
| Sun | Rest | Gentle Nostril Breathing | Yoga Nidra |
Midori Sendō
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