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- Hey everyone, 
welcome to Yoga With Adriene.

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I'm Adriene and this is Benji

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and today we have another 
yoga for runners for you.

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So this one's gonna help you
slowly build stamina and help

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you feel good not just in your
body but in your mind as well.

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

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(bright music)

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Alrighty pals, 
let's begin standing today.

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Feet a little bit 
wider than hip width apart.

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And I just wanna 
congratulate you,

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commend you, give you a virtual
hug for taking the time to do

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this in addition to 
your running practice,

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your running routine.

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I think this is really important
and hopefully you can find what

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feels good here today whether
it's in the body or just finding

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some quiet time 
to be still which

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we'll do at the 
end of the practice.

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So important that we do these
things in conjunction with our

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other practices so that we can
feel awesome and balanced and so

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that we can continue on.

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Alright, so Benji's tired.

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He already did his run.
He's takin' a break.

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Let's go ahead 
and bend the knees.

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We're gonna send the hips back.

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Thighs are strong here so engage
and hands are gonna come right

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to the thigh bone.

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Then inhale in, as you exhale
you're going to slowly sink back

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a little deeper into a squat.

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And as much as you can, 
try to resist this collapse of

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the shoulders so you're 
gonna keep nice and long.

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Excellent. Then we're going 
to turn the right toes out,

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turn the left toes out and then

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slowly dip the 
left shoulder into center.

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Keep all four corners the feet
rooted and turn your gaze to

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look past your right shoulder.

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You should feel an awesome

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opening in the left 
inner thigh, the left groin.

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We're, of course, 
getting the hips opened

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by sending them way back.

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Knees are 
stacked over the ankles.

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We're breathing deep here.

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Spreading the sit 
bones left to right.

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Getting a nice 
twist in the thoracic.

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And the upper and 
lower back body as well.

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Great, slowly 
come back to center.

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You're going gonna go 
right into the other side.

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So if your legs are tired you
can take a rest in between but

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otherwise we'll dip the 
right shoulder to center.

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Same thing here.

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Breathing.

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Opening up 
through the right groin.

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Really seeing if you can use
your breath to expand through

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all four sides 
of the torso here.

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Love it. Inhale, 
lengthen through the crown.

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Maybe turn to look 
past your left shoulder

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a little more and then exhale.

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Let's slowly come up.

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We'll straighten the legs.

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We're gonna turn the heels out
from here so you can keep the

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toes exactly where they are.

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And we're gonna bring the hands
either to the heart or to the

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waistline so just 
whatever you prefer.

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And from here we're 
going to lift the chest.

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Take a deep breath in, ground
through the feet and then you're

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gonna gently, you're not gonna
create tension but just squeeze

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the glutes in, hug them in just
a bit so you're nice and engaged

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kind of lighting up the core.

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Fabulous.
Inhale in.

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Exhale, send 
the sits bones back.

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Peel, think of your hip 
creases really peeling back

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as you look forward.

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Nice flat back position here.

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Again, hands can be on 
waistline or hands at heart.

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Nice and easy.

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Lengthening through the 
entire hamstring muscle here.

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Deep breath in.

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Exhale to come back up.

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Use your core, your center.

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Good, twice more like that.

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Inhale in.

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Exhale.

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Nice and easy, looking forward.

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Flat back position.
Just do your best.

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Alright, digging into 
the heels to come back up.

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Reconnect with your breath and
we'll do that one more time.

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Strong in the legs so lift
your kneecaps just a bit here.

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Peel the hip creases back.

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Beautiful, we're kind 
of imagining the femur,

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the top of the thigh bone kind
of hugging in as you send your

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hip creases back.

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Awesome and then option for this
round to release the fingertips

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down if it's available to you.

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And you can even release the
weight of the head down and

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clasp the elbows.

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So an incredible

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and most therapeutic practice,

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standing wide-legged 
Forward Fold.

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Wherever you are 
take one more breath.

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And then use your exhale and
that connection to center to

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slowly come back up 
through flat back position.

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And all the way 
back to standing.

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Great, let your fingertips
slowly drape just down

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right at your side body.

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Feel the blood 
flow opposite direction.

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Inhale, squeeze the 
shoulders of the ears.

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Exhale, drop them down.
(sighs)

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Twice more like that.
Inhale, squeeze and lift.

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Exhale, drop it down.
(sighs)

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Relaxing any 
tension in the traps,

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the shoulders that 
might have collected there.

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One more time, inhale.

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And exhale to drop it.
(sighs)

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Beautiful.

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From here you can keep 
the toes where they are,

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hands can come to the waistline.

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We're gonna draw 
just the heels in again.

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Beautiful then inhale in.

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Big power pose here.

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Exhale, you're gonna 
bend just your right knee.

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Just the right knee.

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Great.

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Now the bum is gonna want to
come out here so try to keep the

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tailbone lengthening down.

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You're going to really feel this
in the hip socket hopefully.

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Hands on the waistline.

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Beautiful, then straighten and
the right leg and you're going

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to take it over to the left.

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Nice and easy.

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Left knee's tracking left toes.

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Again, center bum typically is
gonna want to come out here so

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lengthen tailbone down and
lift up through the front body.

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So maybe we create this collapse
when we're running we want to

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really train the body re-pattern

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to stack our spine in a way that

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will allow us to be the most
efficient in our movement.

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And when we're moving 
efficiently then we're able to

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create a more sustainable
practice which we'll be able to

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grow which we'll be able to get
so many benefits physically but

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also mentally from.
Okay, straighten that leg.

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We're gonna do that 
one more time on each side

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but with the breath.
So inhale in.

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Exhale, bend your right knee.

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Sink low.

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Inhale in to center.

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Dig into the heels.

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Exhale, bend your 
left knee, sink low.

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So I'm really lengthening 
tailbone down here.

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Okay, cool.

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Rise up, keep the 
right toes where they are.

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You're just gonna turn 
the left toes all the way in.

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And then, let's actually 
hug the right heel in just a bit

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for a Pyramid Pose.

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So you're gonna pull 
the right hip crease back.

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Inhale in, hand on 
waistline or Namaste,

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Anjuli Mudra at the heart.

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And you're just gonna 
take the halfway lift again.

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Pulling the right hip crease
back, looking forward.

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Shoulders are gonna 
want to collapse here

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so keep it nice and open.

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Inhale in.

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Exhale out.

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Inhale in again.

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If it's in your 
body and it feels right,

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exhale, release the 
fingertips to the earth.

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Good, then everyone 
inhale to find expansion.

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Exhale to make your 
way all the back up.

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Nice and slow 
and we'll reverse it.

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So we'll turn the 
right toes in, left toes out.

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Pull the left hip crease in.

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Find that lengthening 
down through the back body.

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Shoulders melt down the back.

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Shoulder blades, 'scuse me,
melt down the back,

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heart lifts, inhale.

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Exhale, take it away.

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Breathing deep.

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Keeping the shoulders back.

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And then if it's in your
practice or if it feels right in

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your body maybe releasing 
the fingertips down for

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your final cycle of breath.

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Beautiful, inhale in.

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Exhale to slowly 
make your way back up.

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Awesome, we'll bring the
feet back underneath the hips.

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Take a deep breath in.

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And a long breath out.

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Awesome. From here 
we're gonna cross

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the right ankle over the left.

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Inhale, reach for the sky.

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Exhale, take it down.

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Touch the toes.

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Beautiful, hang here 
for a cycle breath in.

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And out.

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And then we'll slowly 
inhale reach for the sky.

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Connect to your center.

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You're gonna step it 
back to hip width apart.

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And then right back into the
other side so cross the left leg

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over the right and when you're
ready take the fingertips down

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reaching towards the toes.

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Don't worry if you 
can't get there right away.

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That's what we're working on.
That's what we're here to do.

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Take a cycle of breath here in.

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And out.

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Alright, now we're gonna sync
that to a little breath here so

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you'll inhale reach for the sky.

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Go hip width apart.

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We call this Volcano Pose.

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Full body awareness.

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Exhale, cross 
the right foot over,

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reach down towards the toes.

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Inhale, rise up.

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Ground through the feet.

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Exhale, fold.

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Left leg crosses over.

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Reaching towards the toes.

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Inhale, rise up.

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Exhale, cross and fold over.

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Inhale, rise up.

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Cross and fold over.

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And then one more time, just
with the sound of your breath.

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You got it.

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Beautiful, inhale, 
reach the fingertips up high.

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Feet hip width apart,
Mountain Pose.

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Exhale, hands come to heart.

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Alright, from here zip the 
legs together, really together.

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And nice and easy, 
inhale reach for the sky.

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Exhale, another 
Forward Fold this time

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with the feet together.

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And then from here you're gonna
open your feet up as wide as

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your yoga mat or, 
if you're not on a mat,

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just a little bit wider than hip
width apart and let your toes

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point out, fall off the mat.

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Hi Benji.

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And nice and slow, shake it!

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You're going to drop your center
down and we're gonna come into a

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nice low squat.

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Now really 
deepen your breath here.

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If you need to lift 
the heels here, please do.

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If you need to use 
your hands full palm

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or fingertips on the earth,
please do.

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If it's available, 
you might work to

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bring the palms together here.

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Big opening in the chest.

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No matter what variation 
you're taking dropping

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the shoulder blades again.

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Allowing them 
to melt down, down,

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down the back body.

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Take one big breath here.

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And then exhale to release.

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You're going to come forward
onto all fours nice and easy.

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So you can center 
yourself on the mat.

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Let's rinse it out with 
a little spinal flexion.

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00:10:47,947 --> 00:10:51,050
So inhale, drop the belly,
open the chest.

252
00:10:51,050 --> 00:10:53,820
Exhale, round through.

253
00:10:53,820 --> 00:10:56,830
Inhale, drop the belly,
open your heart.

254
00:10:56,830 --> 00:10:59,993
And sharp exhale as you 
round through the spine.

255
00:10:59,993 --> 00:11:02,328
Good, inhale to a 
nice neutral spine,

256
00:11:02,328 --> 00:11:05,765
Tabletop Position, and from here
you're gonna curl the right

257
00:11:05,765 --> 00:11:10,470
toes under, send the right leg
all the way out and then just

258
00:11:10,470 --> 00:11:12,906
draw a semicircle with your
right toes all the way towards

259
00:11:12,906 --> 00:11:14,541
the left side of the mat.

260
00:11:14,541 --> 00:11:18,278
And then take your gaze 
to look at your right foot.

261
00:11:18,278 --> 00:11:19,145
Should feel awesome.

262
00:11:19,145 --> 00:11:21,481
Press into both 
palms evenly and,

263
00:11:21,481 --> 00:11:24,817
best you can, really 
press away from your yoga mat.

264
00:11:24,817 --> 00:11:27,654
Getting a beautiful 
stretch in the right side body.

265
00:11:27,654 --> 00:11:30,023
Breathing into 
that right IT band,

266
00:11:30,023 --> 00:11:32,325
the front of the right
of crease, the psoas.

267
00:11:32,325 --> 00:11:34,573
Take one more breath.
You got it.

268
00:11:34,573 --> 00:11:36,763
All the way into the right neck.

269
00:11:36,763 --> 00:11:39,200
Yes, and then exhale,
slowly bring it back.

270
00:11:40,300 --> 00:11:41,434
Tabletop.

271
00:11:41,434 --> 00:11:42,869
Curl the left 
toes under this time.

272
00:11:42,869 --> 00:11:44,504
Kick it out 
whenever you're ready.

273
00:11:44,504 --> 00:11:46,706
Then we'll draw a 
semicircle all the way around

274
00:11:46,706 --> 00:11:48,041
to the right side of the mat.

275
00:11:48,041 --> 00:11:52,912
Take your gaze, your nose and
look at your left foot and feel

276
00:11:52,912 --> 00:11:57,650
that awesome opening and 
release in the left waist.

277
00:11:57,650 --> 00:12:00,119
Drawing a line from 
the left heel all the way

278
00:12:00,119 --> 00:12:02,461
to the left side of the neck.

279
00:12:04,490 --> 00:12:06,693
Great, slowly bring it back in.

280
00:12:06,693 --> 00:12:09,862
You're going to drop the
elbows now where the hands were.

281
00:12:09,862 --> 00:12:12,231
And yogi's choice, you can
interlaced the fingertips here

282
00:12:12,231 --> 00:12:16,536
or you can keep the palms
rooted down for a forearm plank.

283
00:12:16,536 --> 00:12:19,270
Alright, so when you're 
ready kick both legs out.

284
00:12:20,406 --> 00:12:23,443
Shoulders are 
over the elbows here.

285
00:12:23,443 --> 00:12:25,678
Neck is nice and long.

286
00:12:25,678 --> 00:12:28,348
Turning on the core just for
a little lower back support.

287
00:12:28,348 --> 00:12:29,782
We're not going to be here long.

288
00:12:29,782 --> 00:12:31,517
So press away 
from your yoga mat.

289
00:12:31,517 --> 00:12:34,721
Building strength 
and stamina here.

290
00:12:34,721 --> 00:12:38,992
You can do some hip dips 
if you want a little extra.

291
00:12:38,992 --> 00:12:41,160
Dipping left hip down,
right hip down.

292
00:12:41,160 --> 00:12:44,330
Otherwise just keep it nice,
beautiful, aware.

293
00:12:44,330 --> 00:12:45,932
Static hold.

294
00:12:45,932 --> 00:12:48,001
We're here for ten.

295
00:12:48,001 --> 00:12:49,578
Nine. You got it.

296
00:12:49,578 --> 00:12:50,870
Eight, gaze straight down.

297
00:12:50,870 --> 00:12:52,805
Seven, six.

298
00:12:52,805 --> 00:12:54,841
Reach the heels back, five.

299
00:12:54,841 --> 00:12:56,809
Breathe deep, four.

300
00:12:56,809 --> 00:13:01,080
Three, two, on the one 
slowly lower your knees.

301
00:13:01,080 --> 00:13:02,482
Keep your elbows where they are.

302
00:13:02,482 --> 00:13:05,785
Release the fingertips if they
were interlaced and you're going

303
00:13:05,785 --> 00:13:08,888
to walk the hips back,
walk the knees back.

304
00:13:08,888 --> 00:13:10,089
Puppy Posture.

305
00:13:10,089 --> 00:13:12,592
Start to open up to 
the shoulder girdle.

306
00:13:12,592 --> 00:13:14,727
Feel a release 
through the rib cage.

307
00:13:14,727 --> 00:13:16,362
Obviously great 
stretch in the back.

308
00:13:16,362 --> 00:13:17,530
Hips up high.

309
00:13:17,530 --> 00:13:21,044
Keep your toes, the tops of your
feet kissing down on the earth.

310
00:13:21,044 --> 00:13:23,139
Breathe, breathe, breathe.

311
00:13:29,499 --> 00:13:32,136
Great. Then slowly 
dig into the elbows.

312
00:13:32,136 --> 00:13:35,782
You're gonna slide through
all the way to a Sphinx Pose.

313
00:13:35,782 --> 00:13:37,400
Inhale to open the chest.

314
00:13:38,699 --> 00:13:41,320
And then exhale, you're
gonna bring your right elbow in

315
00:13:41,320 --> 00:13:42,455
towards the center of your mat.

316
00:13:42,455 --> 00:13:45,425
We're gonna bend the left knee
and we're going to reach back

317
00:13:45,425 --> 00:13:47,360
for a nice big quad stretch.

318
00:13:47,360 --> 00:13:49,829
So try not to collapse 
into your right shoulder here.

319
00:13:49,829 --> 00:13:52,131
You can work to 
slowly get that right,

320
00:13:52,131 --> 00:13:55,334
excuse me, left heel towards
your left glute but obviously if

321
00:13:55,334 --> 00:13:57,303
it's not there yet, no worries.

322
00:13:57,303 --> 00:13:58,204
We'll just do our best.

323
00:13:58,204 --> 00:14:01,630
You can even grab 
your pant leg or imagine.

324
00:14:01,630 --> 00:14:02,820
(giggles)

325
00:14:06,179 --> 00:14:08,181
Breathe, breathe, breathe.

326
00:14:09,749 --> 00:14:12,085
When you're ready, slow 
and with control release.

327
00:14:12,085 --> 00:14:13,720
We'll switch to the other side.

328
00:14:13,720 --> 00:14:16,122
Bring the left elbow 
into the center line.

329
00:14:16,122 --> 00:14:18,357
Bend your right knee,
reach behind.

330
00:14:18,357 --> 00:14:20,026
Notice if this one's 
a little bit different.

331
00:14:20,026 --> 00:14:21,894
Just take your time.

332
00:14:21,894 --> 00:14:24,764
In time you can hook that 
elbow over the toes maybe

333
00:14:24,764 --> 00:14:26,299
if the quads are really tight.

334
00:14:26,299 --> 00:14:27,266
No toxic thoughts.

335
00:14:27,266 --> 00:14:29,669
Be kind to yourself, 
that's why you're here.

336
00:14:29,669 --> 00:14:30,723
Hey buddy, no.

337
00:14:37,030 --> 00:14:40,379
And then, again, 
with control releasing.

338
00:14:40,379 --> 00:14:43,116
Slowly bringing a hands
back underneath the shoulders.

339
00:14:43,116 --> 00:14:44,917
We're gonna press back up

340
00:14:44,917 --> 00:14:47,186
and we're to come 
all the way through.

341
00:14:47,186 --> 00:14:51,390
Swing the legs to one side
and come to lie on your back.

342
00:14:55,561 --> 00:14:58,539
Excellent. When you 
get there, bend the knees.

343
00:14:58,539 --> 00:15:00,500
Bring the feet to the ground,
we're gonna kick the right foot

344
00:15:00,500 --> 00:15:04,370
up and we're gonna cross the
right ankle over the left thigh.

345
00:15:04,370 --> 00:15:05,671
Thread the needle here.

346
00:15:05,671 --> 00:15:09,142
You can grab and interlace
behind the left thigh here.

347
00:15:09,142 --> 00:15:11,751
I prefer that over the shin
because it kind of hyperextends

348
00:15:11,751 --> 00:15:14,914
the knee and if you've
already done a lot of activity,

349
00:15:14,914 --> 00:15:15,815
I think this is better.

350
00:15:15,815 --> 00:15:20,620
So maybe interlace 
behind the left hamstring.

351
00:15:20,620 --> 00:15:24,390
And then squeezing the 
legs up towards the chest.

352
00:15:24,390 --> 00:15:26,492
Option to extend the 
left leg if you like.

353
00:15:26,492 --> 00:15:29,495
A little extra 
hamstring lengthen here.

354
00:15:29,495 --> 00:15:31,731
Maybe option to rock 
a little side to side.

355
00:15:34,207 --> 00:15:36,002
Now again, close your eyes here

356
00:15:36,002 --> 00:15:38,245
and Just breathe 
into the sensation.

357
00:15:49,919 --> 00:15:53,419
And then from here, slowly
release your left foot down.

358
00:15:53,419 --> 00:15:56,088
Keep your right foot going over
your left leg so you're gonna

359
00:15:56,088 --> 00:15:59,392
cross it over your left leg and
we're gonna shift the hips to

360
00:15:59,392 --> 00:16:02,562
the right side of the mat and
allow the weight of the legs to

361
00:16:02,562 --> 00:16:04,297
continue their 
journey down to the ground.

362
00:16:04,297 --> 00:16:07,567
You should feel and 
amazing lower lumbar twist here.

363
00:16:07,567 --> 00:16:09,672
You can open up 
to the right side.

364
00:16:09,672 --> 00:16:12,872
You can keep your hands
resting gently on your rib cage.

365
00:16:12,872 --> 00:16:15,250
Whatever feels good.
Bring the breath.

366
00:16:20,530 --> 00:16:23,216
A little lower back love.

367
00:16:24,951 --> 00:16:27,353
And then slowly go 
ahead and release that.

368
00:16:27,353 --> 00:16:29,288
We'll bring the 
right foot to the ground.

369
00:16:29,288 --> 00:16:30,389
Kick the left foot up high,

370
00:16:30,389 --> 00:16:33,259
cross it over the 
top of your right thigh.

371
00:16:33,259 --> 00:16:33,926
Same thing here.

372
00:16:33,926 --> 00:16:35,294
When you're ready 
thread the needle,

373
00:16:35,294 --> 00:16:36,829
lift the legs up.

374
00:16:36,829 --> 00:16:39,599
Breathing, breathing, breathing
as you squeeze your legs in.

375
00:16:39,599 --> 00:16:43,968
You can extend the right leg or
we can rock gently side to side.

376
00:16:45,271 --> 00:16:46,710
Or both.

377
00:17:00,253 --> 00:17:03,055
And then allowing the right
foot to come to the earth.

378
00:17:03,055 --> 00:17:05,424
Cross the left 
leg over the right.

379
00:17:05,424 --> 00:17:07,260
We'll shift the hips,
active shift,

380
00:17:07,260 --> 00:17:10,096
over towards the left side of
the mat and when you're ready

381
00:17:10,096 --> 00:17:13,572
continue the journey 
into this nice twist.

382
00:17:13,572 --> 00:17:15,300
Find what feels good here.

383
00:17:15,300 --> 00:17:18,503
These are the last few beats of
our practice so really just take

384
00:17:18,503 --> 00:17:21,140
some time here to 
be with the sensation.

385
00:17:35,633 --> 00:17:39,325
And then we'll 
slowly begin to unravel.

386
00:17:39,325 --> 00:17:41,694
Release.

387
00:17:41,694 --> 00:17:42,695
We're gonna just take a second

388
00:17:42,695 --> 00:17:44,096
here to windshield 
wiper the legs.

389
00:17:44,096 --> 00:17:47,667
Just finding a little 
internal rotation in the hip.

390
00:17:47,667 --> 00:17:49,769
Just take your knees to 
one side and then the other.

391
00:17:52,457 --> 00:17:55,023
Okay, good. And then 
we'll come to one side.

392
00:17:55,023 --> 00:17:57,843
We're gonna press up slowly.

393
00:17:57,843 --> 00:17:59,879
Come into our meditation seat.

394
00:18:01,065 --> 00:18:04,304
Just a second to 
get our minds right.

395
00:18:05,451 --> 00:18:07,453
To find stillness.

396
00:18:08,654 --> 00:18:10,639
You know, 
our running practice is

397
00:18:11,929 --> 00:18:15,461
so much about our
mental headspace.

398
00:18:15,461 --> 00:18:18,965
It only makes sense to me that
our cool down or the practices

399
00:18:18,965 --> 00:18:22,352
that we do to make sure

400
00:18:22,352 --> 00:18:25,237
our routines stay strong.

401
00:18:27,039 --> 00:18:29,909
Get strong and stay safe.

402
00:18:29,909 --> 00:18:34,013
It only makes sense to me that
they also incorporate a little

403
00:18:34,013 --> 00:18:35,147
nourishment for the mind.

404
00:18:35,147 --> 00:18:38,451
So as you're ready, come
into a nice comfortable seat.

405
00:18:38,451 --> 00:18:39,785
You can allow your hands to just

406
00:18:39,785 --> 00:18:41,887
fall wherever 
they naturally did.

407
00:18:41,887 --> 00:18:44,039
Just nice and intentional.

408
00:18:44,039 --> 00:18:45,391
And sit up nice and tall.

409
00:18:45,391 --> 00:18:47,856
Close your eyes and be still.

410
00:18:52,231 --> 00:18:55,394
And we'll finish 
with three deep breaths.

411
00:18:57,536 --> 00:18:59,796
Inhaling in through the nose.

412
00:19:02,274 --> 00:19:05,854
And as you're ready, exhaling
out through the nose or mouth.

413
00:19:10,049 --> 00:19:11,096
Inhale in.

414
00:19:13,747 --> 00:19:15,604
And exhale out.

415
00:19:19,019 --> 00:19:22,073
And one final breath, inhale in.

416
00:19:24,463 --> 00:19:27,449
Nice and easy as you exhale out.

417
00:19:32,505 --> 00:19:35,922
Beautiful. Gently bring the 
palms together at the heart.

418
00:19:35,922 --> 00:19:38,844
Even if you just found a tiny
bit of calm here at the end,

419
00:19:38,844 --> 00:19:43,482
relish in it, 
embrace it and give thanks.

420
00:19:46,685 --> 00:19:48,995
Love you guys.
Way to show up today.

421
00:19:48,995 --> 00:19:50,056
Take good care.

422
00:19:50,056 --> 00:19:51,924
We'll finish by 
bowing head to heart.

423
00:19:51,924 --> 00:19:54,182
One final stretch of the neck.

424
00:19:54,182 --> 00:19:56,395
A reverent bow.

425
00:19:56,395 --> 00:19:59,091
Namaste.

426
00:19:59,091 --> 00:20:03,192
(bright music)