with fresh blood and oxygen, as well as giving more space for the discs, and relieving tension in the neck, shoulders and back.“   In other words, if you're feel battered and tight after pounding out long runs, your back is sore, your shoulders are stiff from

and further until you can push with your arms enough so that they are fully locked at the elbow.Bhujingasana: The BenefitsOlga Allon, director of Hot Bikram Yoga in London says: "The main running-specific benefit of this pose is the strengthening

, pancreas, kidneys and respiratory systems," she says.Only two poses in and already a large portion of your body and internal organs have been woken up and brought, blinking sleepily, into play.Running Benefits"Runners' backs take a hell of a pounding," says

little each day you’ll quickly see an improvement not only in the pose but in the level of your running.“It mobilizes your joints, lengthens your thigh muscles, and stretches out the vertebrae in your back to give you the desired S-shape spine, which

, this will slowly open up the hips while maintaining correct posture. Many runners have trouble with this pose at first because they get such tight hips, groin and hamstrings, but if they do it regularly they will see their running efficiency come on in leaps

of a super-pose when it comes to helping runners, says Olga Allon, Director and Head Teacher at Hot Bikram Yoga in London.'Runners know that their joints are one of the parts of the body that take the biggest pounding when running, especially on tarmac

Bikram Yoga in London (hotbikramyoga.co.uk). “Your spine takes a battering both from sitting for long periods at your desk (it gets compressed from all the inactivity), and also from the pounding it takes when you run. The average marathon runner loses 1