what's up party people welcome to yoga

with Adriene I am Adriene and why am I

doing this like we're about to do a mr.

rogers episode I just got back from a

run and it's so important to take a

moment to stretch the body and cool down

the system is so much happier and the

muscles are so much happier 24 hours and

48 hours later if you really take just a

small moment to stretch out after your

run or your jog or even your brisk walk

so take your shoes ease off have a sip

of water and let's hop on the mat

forerunners cool down

all right so again we're going to come

standing in a nice wide legged stance

here so go ahead and send the fingertips

out left to right and this is a nice way

to just kind of gauge your stance or

just a little a little bit of a guide is

to maybe align the ankles underneath the

wrists or there abouts go ahead and pull

the pinkies back stand up nice and tall

take a deep breath in and then exhale

release the palms to the sides of the

legs turn the two big toes in just

slightly feel that stretch in the outer

edge of that back foot and draw energy

up from the artists or not I mean

chances are we're a little bit tired

after the run but we're not just

spilling our guts into the earth but

drawing a little energetic pull up from

the earth and taking a nice deep breath

in cool spread the fingertips reach

fingertips left to right as you reach

all the way up take a deep breath in and

exhale blow it out great inhale reach it

up take up lots of space so lengthen

through the side body and exhale blow it

out one more check in with the neck

inhale you're awesome you ran today

and exhale blow it out awesome the hands

come to the waistline we draw the

shoulder blades together standing wide

legged forward fold so press into all

four corners of the feet careful not to

lock the knees here keep the heart nice

and open as you inhale in and then on an

exhale we'll slowly send the sit bones

shining towards the back edge of your

mat or the the back of your mat here

remember that is and then we're going to

take a second here with a nice flat back

so if this is a new posture for you you

might check out the foundations of

standing wide legged forward fold that

we have on the foundations playlist here

at yogurt Adriene Channel take a deep

breath in and then on an exhale I'm

going to release the fingertips slide

them all the way down go ahead and come

into a standing wide legged forward fold

here so we're going to be a different

levels here we might be a little bit

stuck here so we'll bend the knees we'll

grab the elbows and maybe chill out here

guerilla-style

maybe we are energy too we are able got

excited sorry maybe we are able to draw

energy up through the arches of the feet

and relaxed fingertips or palm

on the earth way to the head down and

then maybe we're able to bend the elbows

and walk the palms in line with the

arches of the feet coming a little bit

deeper into the stretch here maybe

releasing the crown of the head down to

the earth and we breathe here at any

level so we're working at all different

levels here or breathing either here

here or here drawing energy up through

the arches of the feet and again taking

nice long smooth deep breaths I'm kind

of rocking a little bit back and forth

nice and slow that'll find stillness

great to come out I'm going to press

into the outer edges of the feet draw my

navel in towards my spine so a little

awareness in my Center here as I come up

onto the fingertips loop the shoulders

and come back to that flat back position

hands come to the waistline here soft

knees as I press on all four corners of

the feet and slowly rise up cool take a

deep breath in reach the fingertips up

towards the sky this time we'll bring

the palms together and exhale hands to

heart now just take a second here if

you're feeling adventurous you can close

your eyes just kind of challenge your

balance here as we cool off and then

releasing the fingertips and interlacing

them behind the tailbone here so keeping

the legs nice and wide I'm going to tuck

my pelvis in just slightly here so

lengthening tailbone down drawing the

knuckles down towards the earth as I

open through the chest take a second

here to wag the nose back and forth

check in with the neck cool or down then

I might bring the palms together here

just to show you what this looks like I

might bring the palms together or I

might keep the wrists nice and square so

depending on how the shoulders are

feeling we take a deep breath in look up

open the chest and exhale keep it open

open open open as we come back into that

wide-legged standing forward fold again

I'm not locking the knees here

nice awareness drawing energy up from

the arches of the feet and again palms

can come together here as they come up

over the head or I can square the wrists

here now I'm going to find a little bend

back and forth this isn't a big big bend

I'm keeping all four corners of the feet

on the earth as I rock a little left to

right nice long smooth deep breaths

chest is open still a nice awareness in

the center the space between the navel

and the spine as we take a deep breath

in come back to Center exhale release

and slowly pressing into all four

corners if you draw the chin into the

chest we draw the knuckles towards the

back and we slowly roll it up once again

awesome release the fingertips take a

deep breath in reach the palms up and

exhale back down to the heart namaste

great take a deep breath in lift your

sternum to your thumbs soft knees here

inhale in exhale last time standing wide

legged forward fold

this time going to go into a twist so

left palm is going to come to the center

line

I'm not going to collapse down here but

I'm going to press away from the earth

as I inhale open up through the right

wing spiral your heart ribcage up

towards the sky

find nice long beautiful neck here as we

breathe again drawing the kneecaps up

drawing energy up from the arches of the

feet take a deep breath in here late and

then on an exhale soften and release

right palm replaces the left and again

we press away from the mat and then find

our twist on the other side draw the

shoulders away from the ears find what

feels good use your breath here to cool

it down inhale in inflate and exhale

soften and release sweet bend the knees

generously here we're going to turn the

right toes out left toes in and come

into a runner's lunge take one breath in

here as you inhale breathing in to the

front of that left hip crease and exhale

slowly lower onto the left knee great

pulling the right hip crease back in to

come on

that right heel keeping left hip stacked

over left knee I'm just going to breathe

you're pulling right hip crease back

again flexing that foot inhale lift and

lengthen open your heart chin forward

and exhale soften and bow

couple breaths here cool it down nice

and slow then rolling through that right

foot awesome everyone bring the

fingertips towards the inside and we're

going to lift that back knee and nice

and easy keeping both knees bent we kind

of come through this gorilla posture

here oh yeah and take it to the other

side runners lunge left foot forward

right foot back take a second here to

let the heart radiate shine forward deep

breath in as we stretch the front of

that right hip crease and then on an

exhale we lower the right knee peel it

back flexing through the left foot now

really pulling that left hip crease back

slow down the breath and we inhale lift

and lengthen look forward and lifts up

and exhale weight of the head softens

down great after one smooth breath in

and out we'll roll through that left

heel bring the fingertips towards the

arch of that left foot so towards the

inside once again and we're going to

come back to that gorilla posture

pivoting on the feet this time we're

going to heel-toe heel-toe the feet in

towards the center and come into a

little bit of a squat so this will be a

little hello welcome to yoga with

Adriene this'd be a little different for

everyone

toes are going to point out and we're

going to drop the sit bones down now

right away our body might be talking to

us so we might lift the heels and come

into more of a froggy variation of this

posture or we might be able to keep the

soles of the feet down but still need a

lot of stability so keep the palms on

the earth fingertips on the mat where we

draw a couple circles with the nose one

way

than the other breathing into the calves

breathing into the feet and then you can

stay here working the neck chilling out

in your froggy breathing into the legs

or if we are able to come soles of the

feet to the mat or perhaps you're

already there then keep the palms on the

earth do your neck circles here or bring

the palms together and find a little

resistance here as we squeeze the legs

towards the arms and the arms towards

the legs here so we're finding a little

resistance we have a couple different

places to work out here breathing into

the hips the legs and finding a softness

in the neck shoulders cool then we'll

release wherever we are with a nice deep

breath in and a long exhale out great

gentle transition here as we use one

fingertips in front one set of

fingertips and back to come onto the sit

bones and we'll send the legs out in

front

shake it out here palms to the earth

just shake it out nice and easy nothing

fancy here

great then we're going to send the legs

wide I'm gonna come back onto my mat I'm

going to bring one leg in and prepare

for kind of a one not kind of a

one-legged pigeon although we're gonna

do a little variation here so nice and

easy as we get into this today so draw

the right heel in send the left toes

towards the back edge of your mat use

your palms on the earth to shift up and

over so lift the hips up so we're not

staying on that right hip but we're

coming in here and then we're walking

the left toes out so this will be a

little different for everyone so maybe

rocking a little back and forth if

you're new to the practice and then

we'll all come up onto the fingertips

come on to the top of that back foot as

you inhale breathe lift your heart and

as you exhale fold

so we might stay palms on the earth here

this might be our fold one legged pigeon

we might come on to the forearms here

interlace the fingertips and relax the

weight of the head over here or you

might come all the way down breathing

keeping a nice brightness and the ball

joint of this right big toe a nice

connection with my foundation in the

back foot and we do have a foundations

pose for one-legged pigeon so here I

just did in the basics of this posture

and supporting it and growing it check

that out forehead might come to the

earth here as we breathe three nice long

smooth deep breaths

use the palms the fingertips to slowly

walk it back up palms are going to come

to the inside here I use my right palm

to support this next move as I swim the

left fingertips behind I take a gander

back at that lat that back foot the left

foot and I might just stay here a little

twist or I might Bend that left knee

peel the right toes up catch the ankle

or the arch of the inner foot and

breathe into that quad now if you are

able to come onto the toes great but

just just catch it wherever you nature

aliy catch it today so there's no need

to over stretch that quad here at this

point in the practice especially after

our run draw the lower belly in slightly

and just figure out where you are today

soften the skin of the face relax the

jaw one more breath here and then we

gently release we roll on to the

buttocks the sit bones and come soles

the feet together for baddha konasana

take a second to sit up nice and tall we

can interlace the fingertips around the

toes we can use the thumbs to massage

the arches of the feet or we can grab

the ankles here as we sit up nice and

tall inhale in as you exhale on a breath

out we fold forward and on an inhale

roll it up great we're going to take it

to the other side now so we're going to

send the legs out wide sit up nice and

tall and then move into this nice and

slow so the left heel comes in right

foot goes out and we're cooling down

right so it's almost like rather than

hard moving into postures we're just

kind of softly like we're moving through

water

softly moving in and out of things here

especially with the hips as we bring a

little brightness to that left foot and

there's a blister from running holes

with a war wound but that's not very

yogic but I'm just playing ok walk the

right toes out breathing into the front

of that right hip crease use the

fingertips to sit up nice and tall full

body stretch long puppy belly here

foundation nice and strong full body

experience

and then exhale we release find what

feels good for you today so it might be

here it might be here

or it might be all the way down you

might find a gentle rock back and forth

and everyone everyone my friends take

nice long smooth deep breaths here get

your money's worth finding what feels

good fresh blood fresh oxygen

and after at least three breaths here

I'll use the palms the fingertips a

connection to my Center to come back up

through Center and then check out this

right quad so I'm not forgetting about

my torso here so I'm not just collapsing

in and I'm like reaching back catching

it for dear life I feel like that's how

we kind of create some injuries here in

our cooldown so keep the mindfulness

going here as we swim the right

fingertips back nice and slow I might

just reach back here and be like one day

one day right foot right ankle one day

maybe that day is today so I slowly peel

it up check it out here breathing and

then I can experiment so this might not

be something that we do today this might

be something that we work towards and

rather than getting discouraged by

things in yoga that you cannot do I say

smile in joy that you have something to

work towards you can return to the video

again return to the body return to the

mat and say what the what's it going to

be today one more breath here and then

exhale gently release we'll slowly roll

back onto the sit bones come back to

that bodycon awesome for one more breath

as we inhale lifting and lengthening up

through the crown of the head and

exhaling bowing forward namaste alright

my friends so that was our runners

cool-down that we just did together you

can take a nice deep breath in of

gratitude at this time first for

yourself for taking the time to run

today and also for taking the time to

cool it down

stay cool be cool boy leave questions

comments below I love to hear from you

love to hear your requests be sure to

nurture the body before and after your

run and we'll see you next time