Salabhasana (Sanskrit for Locust) is a short, intense posture, done first lifting one leg, then the other and, finally, both legs together. It's part of the spine-strengthening sequence of a Bikram class, designed to work each part of your spine

, eventually, glee.Your stroke in the open water should differ to the one you use in the pool. These tips and drills won't let you down.1 Body PositionTo swim long distances, a streamlined body position will markedly reduce your effort. Poor leg position is a

't really compete with Kerry's last blog - this pose won't make you dynamite in the sack. However, it will give you thighs of steel and quite possibly knees so durable you can take the physio off speed-dial.This pose is all about learning to use your leg

Warming up before a race or a speedwork session should mean more than just a 10-minute trot. Gentle running will get the blood flowing, but to avoid that heavy-legged sensation in the opening mile of the race, or the first few repetitions of your

knees bent, arms by your sides, and pull your knees towards your chest.Groin stretchSit with the soles of your feet together. Push down on the inside of your knees to feel a stretch.Glute stretchSit with one leg bent and crossed over your straight leg

lean back to increase the stretch in the front of your thigh. Take care if you have ankle problems, and stay tall in your upper body to avoid compressing your lower back. 2. Bent-leg standing hamstrings stretchBe thoroughly warmed up before you attempt

UAN: Article type:++ADD PICS++--You should perform these prior to every run and before all strengthening exercises. Ideally, you should do them every day. PsoasKneel down in a lunge position with your front leg out in front of you at 90 degrees

– but I was able to cope with them by taping them up with mini-magnets over the worst areas. At one stage I had over 27ft of elastoplast wrapped round my legs!But then I started to get a real tightening down the outside of my thighs. It wasn't bad – but I

to tweaking your training, to eating race-friendly foods. If you're a Runner's World UK magazine subscriber, you can see all 9 PB-busting tips here. Otherwise, enjoy these two as a preview - and if you want to subscribe, you can save 30% right here.Strong Legs

before speedwork, after a 10-minute warm-up jog. Ease into each stretch: don’t bounce or force it. Before speedwork, hold each stretch for 10-15 seconds. After a run, hold each stretch for 30 seconds; repeat once or twice on each leg