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- What's up, everyone?

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Welcome to Yoga with Adriene.

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I am Adriene and today
we have runner's yoga.

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This is an awesome sequence for anyone

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who runs, jogs, walks fiercely.

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This pose is going to
provide a lot of release

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and help you find what feels good.

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Let's get started.

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(inspiring music)

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Okie doke, today we're
going to begin in a nice

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comfortable seat, crossed
at the ankles, here.

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Take a second to get settled in.

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Sit up nice and tall.

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Find any movement here, a little sway

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back and forth, that feels good,

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maybe letting go of the day thus far

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(heavy breathing)

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and beginning to notice your breath.

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I think this is an
important moment of the day

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and of your practice, just
allowing, key word, allowing.

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Just giving yourself an
opportunity to drop in,

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tun in, get settled in and it's

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a little different each day, right?

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The image here is like taking
some chalk in the hands

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or some chalk and
throwing it up in the air

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and watching the dust settle here.

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That's for you sporty folks.

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If you're not a sporty folk,
you can imagine glitter

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being thrown up in the air.

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Just the idea that it takes some time

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as it drifts back and forth

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and down to the present moment.

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Just give yourself that
practice of allowing

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the dust to settle and just
noticing where you are today.

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I know this can be tough
because we have oh-so little

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time in our busy lives, but that's what

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the yoga practice is all about.

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That's why this video isn't
called runner's stretching,

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you know, stretching for the legs.

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We're thinking full picture.

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Long lasting love with the mind and body.

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Here we go.

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(heavy breathing)

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You might notice if you're agitated today

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or you're really tight, so
I encourage you to find soft

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movement and that goes
throughout today's practice.

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Begin to deepen your breath
if you haven't already.

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Maybe checking in with
some circles with the nose.

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Then just to kind of kick
start our practice here,

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we're going to take three
conscious breaths together.

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Go ahead and inhale in through the nose.

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Sit up nice and tall, full breath,

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full, full, full breath in.

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Then just let the exhale go
naturally out through the mouth.

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(heavy breathing)

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Great, two more like that.

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Big conscious breath in.

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Inhale, fill the lungs.

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(heavy breathing)

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Then on the exhale, it's just very natural

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to allow it to let go, release.

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(heavy breathing)

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You don't have to do anything.

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Last time, big breath in.

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Sit up nice and tall,

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and let it go.

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(heavy breathing)

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Great.

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We're going to take the legs wide, here.

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Keep a focus and attention
on your breath best you can.

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Legs are going to come
nice and wide, here,

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to your wide, so this will
look and feel different

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for every body, right,
based on where the muscles

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are today, how you're
dealing with your joints

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at this point of time, and your energy.

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Come to a nice wide legged seat,

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and again, it doesn't
have to be super wide.

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It can kind of narrow and
then just see if you can

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sit up nice and tall, here.

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If you're feeling like the
spine is rounding hardcore,

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go ahead and sneak that blanket
or that pillow underneath

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and press into the sitting bones.

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Everyone sit up nice and
tall and then bring the hands

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to the tops of the thighs, fingertips in,

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and we're just going to
press the tops of the thighs

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out to remind us to find
this external rotation.

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For some, this will be a piece
of cake, so in that case,

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I would recommend that
you start really playing

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with your breath, maybe Ujjayi.

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If this is really tough
for you to sit up tall,

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breath deep, still, find
length through the neck,

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crown of the head, reaching
up towards the sky.

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Nice little power pose, here,
as we open through the chest,

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open through the heart.

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(heavy breathing)

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Then release the hands
and we're just going to

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use the hands to guide the
heels in for cobbler's pose.

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The soles of the feet come together, here.

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We stay conscious connected
through the sitting bones

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and the hands are going to
wrap around the ankles, here.

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Big loop of the shoulders,
forward, up, and back.

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Inhale in, exhale, glide
the shoulder blades

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in and down the back body.

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Lots of space between the
ears and shoulders, here.

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Then that same external
rotation you had in the

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tops of the thighs just a second
ago, try to find that here.

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The hands won't be there, but
you can try to ground down

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through the tops of the thighs.

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(heavy breathing)

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Find your breath.

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Again, we're not just hanging
out here, but we're really

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activating through the quads.

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Drawing down through
the tops of the thighs

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and drawing up through the
midline, the plum line.

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Again, you might find a little
sway here if it feels good.

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Bring a sense of you, a sense of softness

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to these active postures.

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How can we do that?

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I think by staying conscious with

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the breath and with practice.

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Inhale, lift the heart.

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Think up and over as you send your heart

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forward beyond your toes.

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What the heck does that mean?

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We're not just rounding forward, here.

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We're keeping length in the
spine, elbows grounding down.

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(heavy breathing)

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The image of the heart
just reaching forward.

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My heart will go on.

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Then finally, tucking chin to chest,

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rounding everything forward.

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Draw your forehead towards you toes.

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Doesn't even have to come close.

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Breath deep.

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(heavy breathing)

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Then, anchor through your
sitting bones again to roll up.

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Tuck the chin to the chest.

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It should feel good, nice and slow.

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Why rush it?

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It feels good.

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Lift the heart and exhale, release.

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Awesome work.

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We're going to come on to all fours

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and into extended child's pose, yay.

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Knees as wide as the yoga
mat, big toes to touch.

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Walk the hands out, melt your heart down.

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Bring your attention, your
awareness, back to the breath.

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Close your eyes.

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See if you can make your
inhalations longer, smoother,

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as well as the exhalations, nice and long,

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really pushing out all the air.

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If you are a runner or
a want to be runner,

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you will soon learn that the relationship

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with your breath is key.

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(heavy breathing)

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One more deep breath in, here.

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Then slowly pressing into the palms,

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walk it back up into tabletop
position on all fours.

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Knees underneath the hip points.

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Wrists directly underneath the shoulders.

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Take a second to press away from

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your yoga mat with the palms.

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Then we'll curl the toes under on the

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right foot and slide it back.

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Little calf stretch here and
you gently saw front to back.

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A gentle rock front to back.

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Again, to collapsing,
here, but pressing away

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from your yoga mat with the palms.

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Try to press into your right pinky toe.

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Keep breathing.

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(heavy breathing)

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Then switch.

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Curl the left toes, send it back.

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Same thing, here.

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Walk forward, even.

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Try to press into that left pinky toe.

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(heavy breathing)

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Then reel it back into center.

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Awesome.

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Now we're going to send
the right toes out.

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Lift the right foot up, lift
from the right inner thigh

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and then Just gentle pulses here.

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(heavy breathing)

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Then release.

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Bend the right knee,
step it all the way up

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into a nice low lunge.

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Walk the left knee back a little bit here.

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Check to make sure front
knee is over front ankle,

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so it's not going past.

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Then find your foundation and breath here.

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Light on the finger tips.

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You might loop the shoulders.

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Find length through the crown

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and then imagine my heart
will go on, again here.

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Nice and open to the
chest, not collapssed.

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This is very common and
very normal, natural.

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We're wanting to open this up, right?

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This is definitely going
to help our running game.

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Keep breathing, here.

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Pull the right hip crease back.

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Again, if this is a piece of
cake for you, you've already

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garnered flexibility, then
you need to be working

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on your breath, sending
big, big inhalations

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all the way down and then
exhale all the way up and out.

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(heavy breathing)

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The first step often is just
kind of learning the shapes

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and then it's really up to you to kind of

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go deeper and take care of your body

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and to apply the Pranayama practice.

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Here we go, curl the left toes under

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if they are not already.

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We're going to life the hips up and back,

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rocking on to the right heel.

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Big runner's stretch here.

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Pulling back through the
top of the right thigh bone.

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Then you can uncurl the back
toes if it feels better.

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If the knee needs a little padding, here,

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it's always a great idea to nurture that

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maybe by flipping the mat,
rolling the mat if you need.

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Right toes up towards the sky.

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Here we go, my heart will
go on, find that length.

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Inhale and then exhale, fold.

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Chin to chest.

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(heavy breathing)

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Then really articulate
through the right foot, here.

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Spread the right toes.

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Then we're going to roll through

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that right foot nice and slow.

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Great, from here, we'll
bring the palms to the mat

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on the left side and we're
just going to give ourself

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a little bit more space by
walking the right foot out.

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Now we're coming into a lizard variation.

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This can be one tough cookie
if you're tight in the hips,

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so breath deep here.

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(heavy breathing)

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For now, right toes pointing forward.

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If you want more strength
today, of course,

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you can lift that back leg, but on our ...

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Today's kind of deep and
yummy yin-like theme,

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I'm going to keep my back knee lowered,

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but you're welcome to lift.

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Take a deep breath in here.

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Find that extension through the heart

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and then exhale, maybe we find our self

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coming onto the forearms, here.

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(heavy breathing)

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Maybe you find yourself
releasing a top foot.

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Then nice and easy, take it nice and slow.

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I'm just going to walk
the right toes out towards

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the right edge of my mat.

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I'm going to be here for
some solid yummy breaths.

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Stay present.

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(heavy breathing)

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Maybe close your eyes.

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Notice the sensations as you inhale

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and exhale.

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(heavy breathing)

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Take one more juicy breath in and out.

259
00:13:02,665 --> 00:13:07,298
(heavy breathing)

260
00:13:07,298 --> 00:13:09,457
Then connect to your center, your core,

261
00:13:09,457 --> 00:13:11,338
as you press into the palms

262
00:13:11,338 --> 00:13:15,216
and slowly, mindfully
walk it all the way back.

263
00:13:15,216 --> 00:13:18,014
We're going to take this right
foot all the way over, now.

264
00:13:18,014 --> 00:13:21,764
Nice and slow, slow and
steady wins the race.

265
00:13:21,764 --> 00:13:24,097
Coming into our one legged pigeon.

266
00:13:24,097 --> 00:13:26,466
Keep a little awareness, or a lot, rather,

267
00:13:26,466 --> 00:13:28,347
of awareness in the right foot.

268
00:13:28,347 --> 00:13:31,899
Keep the top of the back foot down,

269
00:13:31,899 --> 00:13:34,024
excuse me, rooting strong.

270
00:13:34,024 --> 00:13:35,359
Then here we go.

271
00:13:35,359 --> 00:13:37,745
Loop the shoulders, find length.

272
00:13:39,063 --> 00:13:40,659
Breath.

273
00:13:41,942 --> 00:13:44,159
Maybe taking it forward.

274
00:13:44,159 --> 00:13:49,159
(heavy breathing)

275
00:14:09,608 --> 00:14:12,348
We're staying in the postures
a little bit longer today

276
00:14:12,348 --> 00:14:14,276
so stick with your breath.

277
00:14:14,276 --> 00:14:16,899
If you find that you're just
like fidgeting and waiting,

278
00:14:16,899 --> 00:14:19,860
very normal, very natural,
so just keep bringing

279
00:14:19,860 --> 00:14:21,950
your attention back inward.

280
00:14:21,950 --> 00:14:26,950
(heavy breathing)

281
00:14:49,640 --> 00:14:52,978
Great, take one more nice
full breath in and out.

282
00:14:55,944 --> 00:14:57,314
(heavy breathing)

283
00:14:57,314 --> 00:15:00,401
Then activate navel to spine,
connect to your center,

284
00:15:00,402 --> 00:15:05,402
your core muscles and
press it up nice and slow.

285
00:15:05,835 --> 00:15:07,960
We'll curl the back toes under.

286
00:15:07,960 --> 00:15:11,078
Press into all 10 knuckles,
come back to all fours.

287
00:15:14,947 --> 00:15:16,382
Same little ditty on the other side.

288
00:15:16,382 --> 00:15:18,136
Here we go.

289
00:15:18,136 --> 00:15:21,382
Big breath in, big breath out.

290
00:15:21,383 --> 00:15:24,849
This time, send the left
leg out, gentle pulses.

291
00:15:26,433 --> 00:15:28,268
Again, notice if you're collapsing here,

292
00:15:28,268 --> 00:15:30,311
can you press away from your yoga mat.

293
00:15:30,311 --> 00:15:33,353
This is a nice practice
for runners because when we

294
00:15:33,353 --> 00:15:35,361
develop our running
practice or jogging practice

295
00:15:35,361 --> 00:15:37,939
or even a regular walking
practice, we want to be able to

296
00:15:37,939 --> 00:15:40,807
have awareness from head to toe, right?

297
00:15:40,807 --> 00:15:42,531
One moving part.

298
00:15:46,286 --> 00:15:48,329
Then bend the left knee and draw it

299
00:15:48,330 --> 00:15:50,327
all the way up into your lunge.

300
00:15:50,327 --> 00:15:52,498
Keep the right knee on
the ground, but you might

301
00:15:52,498 --> 00:15:53,670
walk it back a little bit.

302
00:15:53,670 --> 00:15:55,214
Then just check front knee
over front ankle, here,

303
00:15:55,215 --> 00:15:56,831
and nice and stacked.

304
00:15:58,509 --> 00:16:00,796
Loop the shoulders, stay
light on the fingers,

305
00:16:00,796 --> 00:16:02,839
tips, so notice if you're
crashing into the finger tips.

306
00:16:02,839 --> 00:16:06,642
Connect to your core, engage to the belly.

307
00:16:08,679 --> 00:16:11,449
Breath.

308
00:16:11,450 --> 00:16:13,265
(heavy breathing)

309
00:16:13,265 --> 00:16:14,646
You might come onto the
top of that right foot,

310
00:16:14,647 --> 00:16:16,609
yogies choice in that case.

311
00:16:16,609 --> 00:16:19,233
Nice full deep breaths.

312
00:16:19,233 --> 00:16:23,616
(heavy breathing)

313
00:16:31,748 --> 00:16:33,710
Then pull the left hip crease back.

314
00:16:33,710 --> 00:16:36,589
Think up and over and
you send the hips back

315
00:16:36,589 --> 00:16:38,250
coming onto the left heel.

316
00:16:38,250 --> 00:16:40,670
Again, top of the left
hip thigh one pulls back

317
00:16:40,670 --> 00:16:43,096
with the left hip crease.

318
00:16:43,096 --> 00:16:47,183
Runner's stretch, big
flexion in the left foot.

319
00:16:47,183 --> 00:16:49,052
Inhale, open your heart.

320
00:16:49,052 --> 00:16:51,514
Find that extension

321
00:16:51,514 --> 00:16:54,590
and then exhale chin to chest.

322
00:16:54,590 --> 00:16:57,644
(heavy breathing)

323
00:16:57,644 --> 00:16:59,896
I'd like to point out,
notice that my right hip

324
00:16:59,896 --> 00:17:01,823
is stacked over my right
knee so I'm not coming

325
00:17:01,823 --> 00:17:03,814
all the way back here.

326
00:17:09,231 --> 00:17:14,231
(heavy breathing)

327
00:17:17,578 --> 00:17:19,714
Then bringing the left hand around,

328
00:17:19,714 --> 00:17:21,549
coming into our lizard on the other side.

329
00:17:21,549 --> 00:17:23,464
Keep the toes pointing
forward, here, for now

330
00:17:23,464 --> 00:17:25,299
and then notice if you're
gripping in the toes.

331
00:17:25,299 --> 00:17:26,796
It's kind of a, you know ...

332
00:17:26,796 --> 00:17:30,175
As we begin to open the hips,
other things want to clench,

333
00:17:30,175 --> 00:17:32,636
so we're going to stay
mindful and try to keep

334
00:17:32,636 --> 00:17:35,272
an awareness and softness
through the toes.

335
00:17:35,272 --> 00:17:39,109
Even the jaw, here, find extension.

336
00:17:40,148 --> 00:17:44,072
Breath, pull the left hip crease back.

337
00:17:44,072 --> 00:17:46,905
Give yourself lots of space.

338
00:17:46,905 --> 00:17:51,905
Maybe walking that left foot
to the outer edge of your left

339
00:17:52,578 --> 00:17:54,668
left side of your mat.

340
00:17:54,668 --> 00:17:57,372
Big breath in and then
you know what to do here.

341
00:17:57,373 --> 00:17:59,835
Maybe you use an exhale
to come onto the forearms.

342
00:17:59,835 --> 00:18:02,006
Maybe you save that for another day.

343
00:18:02,006 --> 00:18:03,715
Work mindful.

344
00:18:05,219 --> 00:18:07,169
Stay connected to your breath.

345
00:18:07,169 --> 00:18:11,517
(heavy breathing)

346
00:18:13,311 --> 00:18:16,387
Then eventually we'll
walk the left toes out

347
00:18:16,387 --> 00:18:18,139
and off the left edge.

348
00:18:18,140 --> 00:18:19,900
Breath deep, here.

349
00:18:21,345 --> 00:18:23,272
Again, you're welcome to
curl the right toes under

350
00:18:23,272 --> 00:18:24,816
and spike the right heel back.

351
00:18:24,816 --> 00:18:26,941
If you do, really spike
the right heel towards

352
00:18:26,941 --> 00:18:28,160
the back edge of your mat.

353
00:18:28,160 --> 00:18:31,120
Really brighten up through that left leg.

354
00:18:31,120 --> 00:18:34,324
Keep the hips lifted,
engaged to your core.

355
00:18:34,325 --> 00:18:37,576
Otherwise, keep it nice and
easy, again, allowing further

356
00:18:37,576 --> 00:18:42,576
release today, allowing
for your body to restore,

357
00:18:45,761 --> 00:18:48,965
and allowing for the
practice to balance out

358
00:18:48,965 --> 00:18:52,093
your cardio or your other workout.

359
00:18:54,793 --> 00:18:56,679
Zumba.

360
00:18:59,936 --> 00:19:03,106
Then connecting to your core to release,

361
00:19:03,106 --> 00:19:05,428
pressing back up into the palms.

362
00:19:05,428 --> 00:19:07,274
Even in our transitions, we're trying

363
00:19:07,274 --> 00:19:08,655
to create a full body experience.

364
00:19:08,655 --> 00:19:10,062
Super important, right?

365
00:19:10,062 --> 00:19:13,532
Then walking the left foot over
into our one legged pigeon.

366
00:19:13,532 --> 00:19:16,207
Take your time, take your time.

367
00:19:17,827 --> 00:19:20,040
Your pigeon might not look like mine.

368
00:19:20,040 --> 00:19:23,047
You might need a little
support on the left hip, here.

369
00:19:23,047 --> 00:19:24,673
You might need to draw your left heel

370
00:19:24,673 --> 00:19:27,331
really close into thy crotch.

371
00:19:27,331 --> 00:19:29,293
Really mindful.

372
00:19:29,293 --> 00:19:32,347
If you're in need of any of these poses,

373
00:19:32,347 --> 00:19:35,341
we have a foundations
video for all of them.

374
00:19:35,342 --> 00:19:39,057
Those videos really break down postures

375
00:19:39,057 --> 00:19:41,019
and give you modifications.

376
00:19:41,019 --> 00:19:43,684
Inhale, lift your heart.

377
00:19:45,187 --> 00:19:47,689
Exhale, find a full.

378
00:19:48,949 --> 00:19:51,242
Everyone stick with your breath.

379
00:19:52,989 --> 00:19:57,698
(heavy breathing)

380
00:20:29,236 --> 00:20:31,813
Slowly connect to your center.

381
00:20:31,813 --> 00:20:35,575
Press into the palms, come back up.

382
00:20:35,575 --> 00:20:39,271
This time, go ahead and
roll onto that left hip.

383
00:20:40,242 --> 00:20:43,870
We'll take the left heel in
and swing the right leg around.

384
00:20:46,999 --> 00:20:49,170
Sole of the right foot
comes onto the ground,

385
00:20:49,170 --> 00:20:51,213
so there's a tendency to just
kind of let it spill, here.

386
00:20:51,213 --> 00:20:54,174
See if you can work to
get the sole all four

387
00:20:54,174 --> 00:20:55,509
corners of the feet on the ground.

388
00:20:55,509 --> 00:20:57,048
This might take time.

389
00:20:59,770 --> 00:21:01,302
Then a little twist, here.

390
00:21:01,302 --> 00:21:03,764
I'm going to hug the right
knee with the right elbow

391
00:21:03,764 --> 00:21:07,565
and swim the right fingertips
all the way around.

392
00:21:08,895 --> 00:21:11,264
Try to keep a nice big
lift in the heart, here.

393
00:21:11,265 --> 00:21:13,934
Careful not to round through the spine.

394
00:21:13,934 --> 00:21:17,370
Inhale in and exhale, release.

395
00:21:17,371 --> 00:21:19,402
Great, we're just going
to switch the legs here,

396
00:21:19,402 --> 00:21:21,957
so right heel comes in and we cross

397
00:21:21,957 --> 00:21:23,373
the left foot up and over.

398
00:21:23,373 --> 00:21:25,498
Again, see if you can
work to get the left foot

399
00:21:25,498 --> 00:21:29,422
all the way on the ground
and sit up nice and tall.

400
00:21:29,422 --> 00:21:32,324
Hug the right elbow around the left knee

401
00:21:32,324 --> 00:21:34,217
and then swim the left fingertips around.

402
00:21:34,217 --> 00:21:36,597
Just a little twist, here, too.

403
00:21:36,597 --> 00:21:38,426
Release the back.

404
00:21:39,383 --> 00:21:41,351
Breathe into your belly.

405
00:21:43,005 --> 00:21:45,055
Relax your shoulders.

406
00:21:46,765 --> 00:21:49,809
Then release and grab your pillow.

407
00:21:49,809 --> 00:21:51,069
Yes.

408
00:21:55,183 --> 00:21:57,064
This is my actual pillow.

409
00:21:57,064 --> 00:21:58,569
This is not a prop.

410
00:22:00,780 --> 00:22:02,566
Legs out long.

411
00:22:03,990 --> 00:22:05,035
Legs out long.

412
00:22:05,035 --> 00:22:06,660
That's going to be ...

413
00:22:06,660 --> 00:22:09,876
Pillow comes right up to the navel, here.

414
00:22:09,876 --> 00:22:11,873
If you have a soft
pillow like this one is,

415
00:22:11,873 --> 00:22:13,336
you might even double up.

416
00:22:13,336 --> 00:22:15,669
If you have a bolster,
you can use that too.

417
00:22:15,669 --> 00:22:17,759
I have two bolsters,
but I like to use things

418
00:22:17,759 --> 00:22:20,557
that you have in your
house to really promote

419
00:22:20,557 --> 00:22:23,018
this idea that anyone can
do this and that this is

420
00:22:23,018 --> 00:22:25,178
something different than what
we do at the yoga studio.

421
00:22:25,178 --> 00:22:27,523
I love the yoga studio so much.

422
00:22:27,523 --> 00:22:30,600
My life if so rich because of
the community at the studio

423
00:22:30,600 --> 00:22:32,562
and stuff like that, but
this is something different.

424
00:22:32,562 --> 00:22:36,033
Own it, grab your pillow,
pull it up to your belly.

425
00:22:36,033 --> 00:22:39,830
Inhale, reach for the sky
and exhale, forward fold.

426
00:22:39,830 --> 00:22:42,279
Oh, yeah.

427
00:22:42,279 --> 00:22:44,241
Same thing as we've
been doing all practice.

428
00:22:44,241 --> 00:22:46,238
Find that lift in the heart first.

429
00:22:46,238 --> 00:22:47,666
Find extension.

430
00:22:47,666 --> 00:22:50,236
Inhale, big breath in

431
00:22:51,625 --> 00:22:54,795
and after your extension,

432
00:22:54,795 --> 00:22:57,094
you round forward, chin to chest.

433
00:22:57,094 --> 00:22:59,596
Hold, release.

434
00:23:01,424 --> 00:23:02,516
Close your eyes here.

435
00:23:02,516 --> 00:23:03,967
We're going to be here for a couple of

436
00:23:03,967 --> 00:23:07,595
nice long, beautiful, self-loving breaths.

437
00:23:09,226 --> 00:23:12,146
Cultivating a little peace in the body.

438
00:23:13,649 --> 00:23:18,649
Restoring, breathe for
the nervous system, here.

439
00:23:20,023 --> 00:23:24,938
(heavy breathing)

440
00:23:28,835 --> 00:23:31,169
The hands can grab the
ankles or the toes, here,

441
00:23:31,169 --> 00:23:34,710
or you can go full soften
and just kind of release

442
00:23:34,710 --> 00:23:37,549
wherever feels good, maybe
grabbing your pillow even.

443
00:23:39,607 --> 00:23:44,596
(heavy breathing)

444
00:23:59,776 --> 00:24:03,526
Then take the pillow, slowly
roll up through the spine.

445
00:24:03,526 --> 00:24:06,579
Just slide the pillow over
to the top of the right thigh

446
00:24:06,579 --> 00:24:08,331
and we're going to draw the left heel in,

447
00:24:08,332 --> 00:24:12,291
just a quick Janu Sirsasana,
pressing into the sitting bones

448
00:24:12,291 --> 00:24:15,043
and I'm just going to
kind of think up and over

449
00:24:15,043 --> 00:24:17,747
as I fold over the top of the right thigh.

450
00:24:17,748 --> 00:24:19,756
The difference here is I'm
going to grab the hand,

451
00:24:19,756 --> 00:24:21,637
or I'm going to take the
hands and grab the outer

452
00:24:21,637 --> 00:24:23,627
edge of my right leg first.

453
00:24:24,516 --> 00:24:26,560
Breathing into the left
side body and left hip

454
00:24:26,560 --> 00:24:29,270
and then eventually you can flatten out.

455
00:24:29,270 --> 00:24:32,683
Head to knee pulls here with the pillow.

456
00:24:32,683 --> 00:24:37,519
(heavy breathing)

457
00:24:42,575 --> 00:24:46,952
Then slowly roll it up, switch
the legs, slide the pillow

458
00:24:46,952 --> 00:24:50,319
to the top of the left
thigh, right heel comes in

459
00:24:50,319 --> 00:24:52,082
and you know what to do.

460
00:24:52,083 --> 00:24:54,707
Think up and over.

461
00:24:54,707 --> 00:24:57,465
Top of the right thigh grounding down.

462
00:25:00,547 --> 00:25:03,717
Today's sequence is a great one to learn.

463
00:25:03,717 --> 00:25:05,830
You can favorite this
video so that you can

464
00:25:05,830 --> 00:25:08,429
repeat it regularly and
eventually, you'll get all of these

465
00:25:08,430 --> 00:25:12,349
in your mind bank, in your body bank.

466
00:25:13,481 --> 00:25:16,023
As much as I want you to
do it with me, I definitely

467
00:25:16,023 --> 00:25:18,735
just want you to have these tools inside.

468
00:25:19,692 --> 00:25:21,689
Eventually flattening out.

469
00:25:21,689 --> 00:25:23,564
Head to knee pose.

470
00:25:32,151 --> 00:25:34,158
Then we release.

471
00:25:34,158 --> 00:25:35,457
Awesome.

472
00:25:35,458 --> 00:25:38,001
Take the pillow, bring it
around, and use it for your head.

473
00:25:38,001 --> 00:25:39,835
If you're running or walking or jogging

474
00:25:39,835 --> 00:25:42,134
or anything like that, and
then also balancing it out

475
00:25:42,134 --> 00:25:44,538
with yoga, you definitely deserve these

476
00:25:44,538 --> 00:25:46,929
next two postures with a pillow.

477
00:25:46,929 --> 00:25:49,715
Way to show up for yourself.

478
00:25:49,715 --> 00:25:53,646
Way to keep moving, right?

479
00:25:57,390 --> 00:25:58,980
Come to lie flat.

480
00:25:58,980 --> 00:26:01,639
Use your pillow wisely.

481
00:26:01,639 --> 00:26:03,612
Get comfy.

482
00:26:03,613 --> 00:26:05,110
Then hug the knees into the chest.

483
00:26:05,110 --> 00:26:08,733
Almost done, here, guys, so
nice strong full deep breaths.

484
00:26:08,733 --> 00:26:11,567
Make them count because you're worth it

485
00:26:11,567 --> 00:26:14,665
and this is only going to
help us when we get back

486
00:26:14,665 --> 00:26:18,961
in our running shoes,
get back on the pavement.

487
00:26:18,961 --> 00:26:21,631
Squeeze the knees up towards the chest.

488
00:26:21,631 --> 00:26:23,175
Give yourself a big hug.

489
00:26:23,175 --> 00:26:25,091
Roll around a little bit.

490
00:26:25,091 --> 00:26:30,007
(heavy breathing)

491
00:26:32,126 --> 00:26:33,810
Then happy baby pose.

492
00:26:33,810 --> 00:26:36,419
We reach around, knees
go wide, and we grab

493
00:26:36,420 --> 00:26:39,650
the outer edges of the
feet and we draw the soles

494
00:26:39,650 --> 00:26:41,693
of the feet up towards
the sky, so there's really

495
00:26:41,693 --> 00:26:44,654
an activation here of
lifting the soles up and then

496
00:26:44,654 --> 00:26:48,984
grounding down through the
shoulders, through the knees.

497
00:26:48,984 --> 00:26:53,776
Action point, lengthen the
tail bone, your coccyx,

498
00:26:53,777 --> 00:26:55,990
towards the front edge of your mat.

499
00:26:57,750 --> 00:26:59,991
Then breath into all
four sides of the torso.

500
00:26:59,991 --> 00:27:01,116
Life is good.

501
00:27:01,116 --> 00:27:04,542
We're so lucky to have these bodies.

502
00:27:04,542 --> 00:27:07,137
Give thanks for your body for your breath.

503
00:27:09,429 --> 00:27:11,252
Then gently release.

504
00:27:11,252 --> 00:27:14,097
Soles of the feet come to the
mat and we're going to turn

505
00:27:14,097 --> 00:27:16,547
onto fetal position, whatever side is

506
00:27:16,547 --> 00:27:19,182
towards the video, here,
towards the screen.

507
00:27:19,182 --> 00:27:23,060
Your bottom arm becomes a
little pillow with your pillow.

508
00:27:23,060 --> 00:27:26,229
The knees hug up, nice
curvature in the back body,

509
00:27:26,229 --> 00:27:28,557
just a little release for the spine.

510
00:27:31,570 --> 00:27:33,694
Then last thing before
we rest, we're going to

511
00:27:33,694 --> 00:27:37,526
send the legs out long

512
00:27:37,526 --> 00:27:39,917
and top knee is going to bend, top arm's

513
00:27:39,917 --> 00:27:42,042
going to reach around and grab top ankle

514
00:27:42,042 --> 00:27:43,620
and we come into a little
quad stretch, here.

515
00:27:43,621 --> 00:27:46,082
You can also roll onto your
belly for this if you want more.

516
00:27:48,322 --> 00:27:53,322
Breathing into your quads,
quadricep, opening up

517
00:27:54,343 --> 00:27:56,717
through the chest and the heart, here.

518
00:28:00,391 --> 00:28:03,439
Again, you can also do this on the belly.

519
00:28:07,984 --> 00:28:10,522
Sweet, and then gently release.

520
00:28:11,687 --> 00:28:13,078
Rock onto the other side.

521
00:28:13,078 --> 00:28:15,156
Take that fetal position first.

522
00:28:15,156 --> 00:28:16,405
It's nice.

523
00:28:21,751 --> 00:28:24,792
Then extend the legs out long.

524
00:28:24,792 --> 00:28:26,324
Top knee bends.

525
00:28:26,325 --> 00:28:29,826
Grab top ankle, quads
stretch on the other side.

526
00:28:35,416 --> 00:28:37,308
Here's your breath.

527
00:28:37,308 --> 00:28:41,758
(heavy breathing)

528
00:28:42,939 --> 00:28:47,939
Gently release, roll
back onto your pillow.

529
00:28:49,313 --> 00:28:51,820
Palms come to the knees,

530
00:28:51,820 --> 00:28:53,817
little release of the back,
here, as you just gently

531
00:28:53,817 --> 00:28:56,743
release the knees towards the front.

532
00:28:56,743 --> 00:28:58,861
Arms straighten here.

533
00:29:00,493 --> 00:29:01,875
Very gentle stretch.

534
00:29:01,875 --> 00:29:04,499
(heavy breathing)

535
00:29:04,499 --> 00:29:06,577
Then let it all go.

536
00:29:06,577 --> 00:29:09,166
You're either going to
extend out in Shavasana now

537
00:29:09,166 --> 00:29:12,300
or you're going to close your
eyes for one final breath

538
00:29:12,300 --> 00:29:14,553
before the video stops.

539
00:29:14,553 --> 00:29:17,177
If time allows, go ahead
and take a nice relaxation

540
00:29:17,177 --> 00:29:19,591
after the video, just
letting the nutrients

541
00:29:19,592 --> 00:29:23,562
of your practice soak in, seep in.

542
00:29:26,432 --> 00:29:31,432
Rockstars, using the tools
of yoga to create strong,

543
00:29:31,689 --> 00:29:35,404
healthy practices to support your running

544
00:29:35,404 --> 00:29:38,574
to motivate you to keep you safe.

545
00:29:38,574 --> 00:29:41,987
Joints stable and strong.

546
00:29:41,987 --> 00:29:43,160
We're rocking.

547
00:29:43,160 --> 00:29:44,994
This year is so great so far.

548
00:29:44,994 --> 00:29:46,538
I'll see you next time.

549
00:29:46,538 --> 00:29:48,582
Questions, comments below always welcome.

550
00:29:48,582 --> 00:29:51,089
Please also check out our
runner's warm up video

551
00:29:51,089 --> 00:29:53,713
and we also have a
runner's cool down video.

552
00:29:53,713 --> 00:29:55,594
I'll see you next time, all right?

553
00:29:55,594 --> 00:29:57,428
Namaste.

554
00:29:57,428 --> 00:30:02,428
(inspiring music)