1 00:00:00,491 --> 00:00:01,293 - What's up my friends? 2 00:00:01,293 --> 00:00:02,544 Welcome to yoga with Adriene. 3 00:00:02,544 --> 00:00:03,623 I'm Adriene and today we have 4 00:00:03,623 --> 00:00:07,124 an awesome seven minute post-run yoga for you. 5 00:00:07,124 --> 00:00:10,919 So take your shoes off and let's get started. 6 00:00:10,919 --> 00:00:13,505 (upbeat music) 7 00:00:23,232 --> 00:00:26,350 Alright my friends, let's start on all fours. 8 00:00:26,350 --> 00:00:29,706 Hopefully you're nice and sweaty, feeling good. 9 00:00:29,706 --> 00:00:34,083 Your endorphins got kicked up a notch 10 00:00:34,083 --> 00:00:36,578 on your jog, your walk or your run. 11 00:00:36,578 --> 00:00:38,914 Come to Tabletop Position. 12 00:00:38,914 --> 00:00:42,542 Take a deep breath in and a long breath out. 13 00:00:43,543 --> 00:00:45,678 On your next inhale, drop the belly, 14 00:00:45,678 --> 00:00:48,590 open the chest, look forward 15 00:00:48,590 --> 00:00:50,467 and really just soften the face, 16 00:00:50,467 --> 00:00:52,987 and like, let whatever wants to happen happen here. 17 00:00:52,987 --> 00:00:54,471 You've earned it. 18 00:00:54,471 --> 00:00:56,807 Find a little stretch in the neck, 19 00:00:56,807 --> 00:01:01,258 maybe some horsey lips. Whatever feels good. 20 00:01:01,258 --> 00:01:02,508 And then when you're ready maybe wag 21 00:01:02,508 --> 00:01:03,840 your tail a little bit, too. 22 00:01:03,840 --> 00:01:05,774 Yeah, why not? 23 00:01:05,774 --> 00:01:07,943 Love to do that on YouTube. 24 00:01:07,943 --> 00:01:10,279 It's my life's dream, wag your tail on YouTube. 25 00:01:10,279 --> 00:01:11,030 Okay, here we go. 26 00:01:11,030 --> 00:01:13,584 Claw the fingertips into the earth and round through. 27 00:01:13,584 --> 00:01:16,118 Just one of these, so make it a good one. 28 00:01:16,118 --> 00:01:18,328 Press into the tops of the feet. 29 00:01:18,328 --> 00:01:20,870 Chin to chest. Oh, life is good. 30 00:01:20,870 --> 00:01:22,708 Make some sounds if it feels good, 31 00:01:22,708 --> 00:01:25,544 really stretch the muscles of the back body 32 00:01:25,544 --> 00:01:28,792 by pressing that which is touching the earth, 33 00:01:28,792 --> 00:01:31,281 really down, down, down, and then lifting up 34 00:01:31,281 --> 00:01:33,644 with the rest of your body. 35 00:01:33,644 --> 00:01:37,472 Inhale and exhale to release. Awesome. 36 00:01:37,472 --> 00:01:39,850 From here you're going to walk the hands. 37 00:01:39,850 --> 00:01:41,226 Curl the toes under, excuse me. 38 00:01:41,226 --> 00:01:42,760 and then walk the hands all the way up 39 00:01:42,760 --> 00:01:44,313 to the hip creases. 40 00:01:44,313 --> 00:01:45,480 Little foot stretch here. 41 00:01:45,480 --> 00:01:47,357 Lift your heart. Lift your chest. 42 00:01:47,357 --> 00:01:50,319 Stay here, kneading your thighs 43 00:01:50,319 --> 00:01:52,696 or reach the fingertips around, 44 00:01:52,696 --> 00:01:54,614 interlace the fingertips behind 45 00:01:54,614 --> 00:01:55,521 and open the chest. 46 00:01:55,521 --> 00:01:57,284 So yogi's choice here. 47 00:01:57,284 --> 00:01:59,244 Really listen to your body. 48 00:01:59,244 --> 00:02:01,330 It's different after every run, right? 49 00:02:01,330 --> 00:02:03,582 Different every practice. 50 00:02:03,582 --> 00:02:05,292 Find soft, easy movement here. 51 00:02:05,292 --> 00:02:07,044 Take one more breath. 52 00:02:10,005 --> 00:02:12,507 Great. And if the fingertips are interlaced, release. 53 00:02:12,507 --> 00:02:14,718 And we're going to come all the way up. 54 00:02:14,718 --> 00:02:16,380 Uncurl the toes. Press the tops 55 00:02:16,380 --> 00:02:18,680 of the feet into the earth. 56 00:02:18,680 --> 00:02:20,515 Gate Pose, so connect your core just 57 00:02:20,515 --> 00:02:23,060 for a little stability in this transition. 58 00:02:23,060 --> 00:02:25,354 You're going to take the right foot out long 59 00:02:25,354 --> 00:02:27,105 and turn the right toes in. 60 00:02:27,105 --> 00:02:28,530 So really press into the outer edge 61 00:02:28,530 --> 00:02:30,025 of that back foot. 62 00:02:30,025 --> 00:02:31,234 Then when you're ready, inhale, 63 00:02:31,234 --> 00:02:34,363 reach the fingertips up high. 64 00:02:34,363 --> 00:02:35,405 Feel that stretch 65 00:02:35,405 --> 00:02:37,521 and then exhale tilting over. 66 00:02:37,521 --> 00:02:39,118 Right hand can come to the waist line 67 00:02:39,118 --> 00:02:42,579 or gently to the leg. Then lift your chest 68 00:02:42,579 --> 00:02:45,290 and then really press into the top of your left foot here. 69 00:02:45,290 --> 00:02:46,917 Keep length through the crown. 70 00:02:46,917 --> 00:02:50,128 Inhale. Maybe go a little deeper, then exhale. 71 00:02:50,128 --> 00:02:53,924 Come back to center. Awesome, awesome work. 72 00:02:53,924 --> 00:02:56,843 Fingertips come forward. Tabletop Position. 73 00:02:56,843 --> 00:02:59,805 Cat-Cow. Inhale. Open the chest. 74 00:02:59,805 --> 00:03:01,473 Should feel really good here. 75 00:03:01,473 --> 00:03:06,061 Pause. And then when you're ready, round through. 76 00:03:06,061 --> 00:03:08,480 Keep pressing into your feet. 77 00:03:10,232 --> 00:03:11,965 Great. Then inhale. Come back to center. 78 00:03:11,965 --> 00:03:15,028 Bring the right knee in. Roll up. 79 00:03:16,188 --> 00:03:19,116 Connect to your core. Send the left leg out long. 80 00:03:19,116 --> 00:03:20,742 Turn the left toes in. 81 00:03:20,742 --> 00:03:23,453 so really find a lift through all four sides of the torso. 82 00:03:23,453 --> 00:03:24,855 And then when you're ready, inhale, 83 00:03:24,855 --> 00:03:28,687 reach for the sky. And exhale. Gentle tilt to the left. 84 00:03:28,687 --> 00:03:31,378 Left hand gently on the leg or come, 85 00:03:31,378 --> 00:03:34,131 bring it to the waist line here. 86 00:03:34,131 --> 00:03:37,342 And then breathe. It should feel really good. 87 00:03:37,342 --> 00:03:40,512 Press into the top of that right foot. 88 00:03:42,180 --> 00:03:44,474 Inhale. Exhale back to center. 89 00:03:44,474 --> 00:03:46,184 Awesome work. 90 00:03:46,184 --> 00:03:48,832 Hands come forward, or fingertips come forward. 91 00:03:48,832 --> 00:03:51,805 Inhale. Drop the belly. 92 00:03:51,805 --> 00:03:53,275 Open the chest. 93 00:03:53,275 --> 00:03:54,901 Pause here. Breathe. 94 00:03:56,862 --> 00:04:00,949 Then exhale round through chin to chest. 95 00:04:00,949 --> 00:04:01,783 Breathe. 96 00:04:05,370 --> 00:04:09,499 Fabulous. Bring the left knee in from here. 97 00:04:09,499 --> 00:04:11,084 And then we're back on Tabletop Position. 98 00:04:11,084 --> 00:04:12,752 You're going to send the right leg out long. 99 00:04:12,752 --> 00:04:13,795 Curl the toes under and then 100 00:04:13,795 --> 00:04:15,714 just rock a little front to back. 101 00:04:15,714 --> 00:04:18,257 Don't collapse in the head or neck here. 102 00:04:18,257 --> 00:04:20,734 Stretching the achilles, the calf. 103 00:04:20,734 --> 00:04:23,346 It should feel really good. 104 00:04:24,723 --> 00:04:27,337 Sweet. Then walk the hands a little bit forward 105 00:04:27,337 --> 00:04:30,604 and bring your right knee all the way in and around and up 106 00:04:30,604 --> 00:04:32,381 for a one-legged Pigeon Pose. 107 00:04:32,381 --> 00:04:34,900 Walk the left knee back. Inhale. 108 00:04:34,900 --> 00:04:37,689 Open the chest. Lift your heart. 109 00:04:37,689 --> 00:04:42,240 If you like, you can take it down for a couple breaths. 110 00:04:48,879 --> 00:04:50,964 And after about two breath cycles, 111 00:04:50,964 --> 00:04:54,145 nice full deep breaths, you'll bring it back up 112 00:04:54,145 --> 00:04:56,461 and look past your left shoulder. 113 00:04:56,461 --> 00:04:59,884 Maybe you reach, just reach and stretch for your left toes, 114 00:04:59,884 --> 00:05:02,050 or maybe you bend that left knee 115 00:05:02,050 --> 00:05:05,304 and clasp the inner arch or inner ankle. 116 00:05:05,304 --> 00:05:08,098 Take it easy here. Don't push it, 117 00:05:08,098 --> 00:05:11,581 but maybe in time, you'll be able to find a little bit 118 00:05:11,581 --> 00:05:13,909 more depth in that quad stretch, but don't push it. 119 00:05:13,909 --> 00:05:15,397 Be super mindful. 120 00:05:15,397 --> 00:05:17,733 Inhale in. Lift your heart. Exhale. 121 00:05:17,733 --> 00:05:21,111 Release with control if you had that leg. 122 00:05:21,111 --> 00:05:24,698 We'll come back to Tabletop, nice and easy. 123 00:05:26,952 --> 00:05:28,662 Find length through the crown and then 124 00:05:28,662 --> 00:05:32,249 curl the left toes under and start to rock. 125 00:05:33,542 --> 00:05:37,379 Give thanks for your body as you breathe deep. 126 00:05:38,755 --> 00:05:42,425 Maybe complete the sentence: I choose ... 127 00:05:42,425 --> 00:05:44,628 Why not? A little mind/body work here as we 128 00:05:44,628 --> 00:05:47,973 stretch and release post run. 129 00:05:47,973 --> 00:05:51,393 And then, when you're ready, walk the hands forward 130 00:05:51,393 --> 00:05:55,182 and then bring the left knee in and around 131 00:05:55,182 --> 00:05:56,586 for your one-legged Pigeon. 132 00:05:56,586 --> 00:05:57,936 Walk the right knee back. 133 00:05:57,936 --> 00:05:59,329 Notice how this side is different. 134 00:05:59,329 --> 00:06:02,028 Stay present. Keep listening. 135 00:06:03,238 --> 00:06:07,450 And then you can stay lifted here, finding length. 136 00:06:07,450 --> 00:06:09,491 Or we can soften and bow. 137 00:06:09,491 --> 00:06:11,913 Take a couple breaths here, and again, you might 138 00:06:11,913 --> 00:06:17,657 close your eyes and finish the sentence: I choose... 139 00:06:21,006 --> 00:06:22,924 Just see what comes up. 140 00:06:31,057 --> 00:06:33,393 And we'll slowly roll it up. 141 00:06:34,853 --> 00:06:37,176 Take a look past your right shoulder this time. 142 00:06:37,176 --> 00:06:39,399 Maybe it's just a big stretch. 143 00:06:39,399 --> 00:06:40,984 Lifting up through the armpit chest. 144 00:06:40,984 --> 00:06:42,906 Feeling that nice stretch in the pec here. 145 00:06:42,906 --> 00:06:45,947 Side body's long. Big stretch in the psoas 146 00:06:45,947 --> 00:06:47,657 and then you can take it a little deeper, 147 00:06:47,657 --> 00:06:50,910 perhaps, by reaching back, grabbing that inner ankle 148 00:06:50,910 --> 00:06:54,878 or inner arch. Breathe deep. 149 00:06:54,878 --> 00:06:57,584 Don't push it. Be super mindful. 150 00:07:01,087 --> 00:07:03,590 Then release whenever you're ready. 151 00:07:03,590 --> 00:07:07,135 This time, we're going to swing the legs around 152 00:07:07,135 --> 00:07:12,007 and end with a classic Baddha Konasana. 153 00:07:13,350 --> 00:07:14,644 Ending with a little butterfly. 154 00:07:14,644 --> 00:07:16,552 You can interlace the fingertips around the toes. 155 00:07:16,552 --> 00:07:20,206 Sit up nice and tall. Start to just cool off. 156 00:07:23,693 --> 00:07:24,736 Nice work my friends. 157 00:07:24,736 --> 00:07:27,376 Take a deep breath in through the nose 158 00:07:27,376 --> 00:07:30,170 and exhale out through the mouth. 159 00:07:30,170 --> 00:07:32,422 Come on now, big breath in. 160 00:07:33,662 --> 00:07:36,331 Exhale out through the mouth. 161 00:07:36,331 --> 00:07:37,832 And one more time. 162 00:07:41,628 --> 00:07:45,799 Awesome. Release. Ankles can cross or legs can go out. 163 00:07:45,799 --> 00:07:47,801 Bring the palms together. 164 00:07:47,801 --> 00:07:50,220 Bring them all the way up to your third eye. 165 00:07:50,220 --> 00:07:54,685 You're awesome. I'm awesome. Have a great rest of your day. 166 00:07:54,685 --> 00:07:58,061 Deep breath in. And exhale to bow. 167 00:08:00,814 --> 00:08:01,648 Namaste. 168 00:08:01,648 --> 00:08:04,192 (upbeat music)