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- Hey everyone, and 
welcome to Yoga With Adriene.

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I am Adriene, and 
today we're going to continue

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our Foundations of Yoga
series with the Runners Lunge.

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A great posture for 
stretching the legs,

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opening the chest, finding
space and length in the spine.

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Also a really great stretch for

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runners, or wanna 
be runners like me.

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So let's get started 
and hop on the mat!

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(upbeat music)

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Okay, so for this 
pose we're gonna start

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at the head of our mat.

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And I'm gonna begin by 
bringing my feet together,

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or hip width apart.

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Okay, I'm gonna start 
in my Mountain Posture.

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I'm gonna dive 
through a Forward Fold.

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And if you're like,
"What the what?

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"Wait, I thought this was
foundational series."

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Then go back if you 
have just a quick moment

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and refer to Mountain Pose 
and the Forward Fold,

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Tadasana and Uttanasana,
just for the specifics

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of those two poses.

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But in order to get 
to our pose for today,

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I'm going to, just very quickly,

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go through my checklist 
here in Mountain Pose.

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Draw my hands to 
my waistline, inhale in.

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Exhale, diving forward 
leading with the heart.

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Coming into my Forward Fold,

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relaxing the 
weight of the head down.

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Just letting the finger tips go

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and letting the 
spine round naturally.

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I can bend my 
knees a couple times here

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pedaling the feet, just
creating a little bit of space

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yeah, in the body.

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Maybe shaking the head yes.

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Ooh, hello microphone.

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Shaking the head no.

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Then from here I'm 
gonna bring my fingertips

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to the outer edges of my feet.

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I'm gonna press 
into my left heel.

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And by bringing an 
active energy into my core,

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whatever that means to you.

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Just bringing a little bit of
awareness into your center.

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I'm gonna step my leg back.

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So even in the transitions here

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I'm mindful through my belly,
through my core.

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I'm gonna step my leg back

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and then I'm gonna 
use my eyeballs, right?

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No need to rush into asana.

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In fact if you're a beginner

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and you want to 
go to public classes,

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don't let anyone rush you.

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Take your time.

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So, right here I always 
encourage my students,

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especially in 
this Runners Lunge,

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to take your time to find it.

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There's no rush, no need 
to blow through, okay?

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In fact we get 
double the benefits

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when we take a 
little more time here,

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especially in the beginning,
to create space.

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So I'm creating space in the
front of the right hip crease.

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Hello, lots of space here.

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Now I'm gonna 
shift my weight over

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and I'm gonna 
take my left thumb,

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this is a great little trick.

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Thumbs up everyone!

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I'm gonna take my left thumb

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and I'm gonna use it to 
peel my left hip crease back.

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So right now, I'm 
gonna break out for a second.

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Break out!

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Right now my hips are 
like this, my hip sockets.

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I'm gonna take 
my left hip crease

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so that I can bring them
more in line with each other.

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Parallel, trust me on this one.

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Taking the left hip crease back

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I'm gonna peel it, 
drawing them parallel.

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And then I'm gonna 
notice that I might be on

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like a tight rope 
(singing circus tune)

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and I don't need to be,
there's no need.

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Let's give ourselves 
a little more stability

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by walking the left foot out.

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So I'm on two parallel skis,
rather than a tight rope.

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And then I'm gonna bring 
my attention to the spine.

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By inhaling, radiating my
heart forward, and exhaling.

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Sinking into that front hip,
noticing that my knee

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is directly above my heel.

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This is very common that 
people come into this line

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and the knee is like 
hyper extending way over,

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over, over the toes even.

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No bueno for the knee,
so back it up.

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Back it up and stack that knee

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right above the heel, 
toes pointing forward.

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Now, if this is becoming
excruciating in the hip creases,

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or you can't seem to find that
straight line in the spine,

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or open the chest 
the heart forward.

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Cut yourself a break, okay?

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Send that knee to the ground
for a little more stability.

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And you can either come on
to the top of the foot here,

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or you can stay with 
the toes curled under.

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Honestly in this pose it's
whatever feels best for you.

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Okay, so I'm gonna keep 
my toes curled under here.

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I'm gonna bring my knee 
down for a little stability.

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And then I'm gonna inhale,

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loop my shoulders forward, 
up and back so that I can just

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check in with my fingertips.

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You might notice 
that you started to put

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an excruciating amount of 
weight on your fingertips.

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They start to change 
colors and become like

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strawberry cream 
popsicles or something. Gross.

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But take a little bit of that
weight off your fingertips.

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Take responsibility for the pose

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by extending through 
the crown of the head

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and taking some 
weight out of the joints.

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From Runners Lunge, 
I'm gonna inhale,

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shine my heart forward.

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And to get out of it I'll
either exhale, plant my palms

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typically, and step it 
back into another posture.

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Teaser, one day we'll 
learn Downward Dog together.

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Or, I might take my back leg

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and come back up the way I came.

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Which means I'll 
take that back foot,

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this case our right foot, 
pressing into my left heel.

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And I'll step it up 
to the front of the mat

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to meet the left foot.

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Coming back 
into my Forward Fold.

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Taking a breath 
here and then inhaling.

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Drawing the 
hands to the waistline

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and coming back 
up the way I came.

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Long neck. 
Scooping the tailbone in

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and arriving (clicks tongue) 
back at Tadasana.

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Okay, so that was 
the Runners Lunge.

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If you have any questions 
or comments about

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the Runners Lunge, or about
anything else yoga related,

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please leave them in 
the comment box below.

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Make sure you 
subscribe to the channel.

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Like us and I hope 
to see you next time.

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Thank you. Namaste.

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(upbeat music)