1 00:00:00,030 --> 00:00:01,500 hey everyone welcome to yoga with 2 00:00:01,500 --> 00:00:04,049 Adriene I am Adriene and today we have a 3 00:00:04,049 --> 00:00:06,600 sequence for runners or want to be 4 00:00:06,600 --> 00:00:09,389 runners like me this is a nice warm up 5 00:00:09,389 --> 00:00:12,480 sequence if you're about to head out for 6 00:00:12,480 --> 00:00:12,990 a run 7 00:00:12,990 --> 00:00:15,030 or if you just want to slowly stretch 8 00:00:15,030 --> 00:00:17,039 your muscles and gain body awareness to 9 00:00:17,039 --> 00:00:19,770 begin a running program so you can do 10 00:00:19,770 --> 00:00:21,689 this in your running shoes if you want 11 00:00:21,689 --> 00:00:24,240 or you can be barefoot let's hop on the 12 00:00:24,240 --> 00:00:27,689 mat or a nice clean solid space and 13 00:00:27,689 --> 00:00:30,198 stretch it out 14 00:00:38,590 --> 00:00:41,030 all righty so we're going to begin with 15 00:00:41,030 --> 00:00:43,970 an extended Child's Pose here as you can 16 00:00:43,970 --> 00:00:45,620 see I'm wearing my tiny shoes this is 17 00:00:45,620 --> 00:00:47,980 something that we can do my Tanny shoes 18 00:00:47,980 --> 00:00:51,620 tennis shoes something we can do it 19 00:00:51,620 --> 00:00:53,150 right right before we head out the door 20 00:00:53,150 --> 00:00:56,330 so get on a blanket or a towel or mat 21 00:00:56,330 --> 00:00:57,739 and we're just going to widen the knees 22 00:00:57,739 --> 00:01:00,050 super wide and bring the two big toes 23 00:01:00,050 --> 00:01:01,580 together and then send the fingertips 24 00:01:01,580 --> 00:01:06,920 out front relaxing down and I was 25 00:01:06,920 --> 00:01:08,770 noticing running the other day that 26 00:01:08,770 --> 00:01:11,570 sometimes if I just kind of set up for a 27 00:01:11,570 --> 00:01:13,190 round without stretching my full body 28 00:01:13,190 --> 00:01:15,560 not just kind of the targeted muscle 29 00:01:15,560 --> 00:01:19,820 groups I tend to seize up like my back 30 00:01:19,820 --> 00:01:23,000 my lower left back side was getting 31 00:01:23,000 --> 00:01:25,750 tight and so I just thought I would 32 00:01:25,750 --> 00:01:28,100 offer a friendly reminder that this is 33 00:01:28,100 --> 00:01:30,410 about kind of connecting to the body 34 00:01:30,410 --> 00:01:33,440 full body experience so that when we hop 35 00:01:33,440 --> 00:01:35,240 on the pavement or the track or whatever 36 00:01:35,240 --> 00:01:38,509 you're running on you've already kind of 37 00:01:38,509 --> 00:01:39,950 set the tone for your run like that 38 00:01:39,950 --> 00:01:44,810 you're going to be aware and alive and 39 00:01:44,810 --> 00:01:47,599 running full body experience okay couple 40 00:01:47,599 --> 00:01:48,830 more breaths here we're just stretching 41 00:01:48,830 --> 00:01:51,020 inch the fingertips towards the front 42 00:01:51,020 --> 00:01:52,880 edge of the mat stretching the side body 43 00:01:52,880 --> 00:01:55,039 melting the heart take a deep deep 44 00:01:55,039 --> 00:01:58,880 breath in and on an exhale we shall 45 00:01:58,880 --> 00:02:01,340 release come back up and walk the knees 46 00:02:01,340 --> 00:02:04,520 in towards the center line so if this is 47 00:02:04,520 --> 00:02:06,860 too much for your knees then we have an 48 00:02:06,860 --> 00:02:08,330 option to come up on the toes here 49 00:02:08,330 --> 00:02:10,250 stretch the feet which wouldn't be a bad 50 00:02:10,250 --> 00:02:10,848 idea 51 00:02:10,848 --> 00:02:13,400 you can stay in kind of a hero pose too 52 00:02:13,400 --> 00:02:15,620 just a gentle twist here for the spine 53 00:02:15,620 --> 00:02:17,569 again creating full-body experience for 54 00:02:17,569 --> 00:02:19,700 the run so we'll inhale reach all the 55 00:02:19,700 --> 00:02:22,370 way up reach reach reach and exhale turn 56 00:02:22,370 --> 00:02:23,900 to one side I'm turning to the right 57 00:02:23,900 --> 00:02:25,790 here first and I'm just going to breathe 58 00:02:25,790 --> 00:02:29,680 sit up nice and tall open the chest 59 00:02:29,680 --> 00:02:33,830 long beautiful neck and then take it to 60 00:02:33,830 --> 00:02:35,629 the other side inhale reach all the way 61 00:02:35,629 --> 00:02:39,080 up through Center and exhale twisting to 62 00:02:39,080 --> 00:02:44,530 the other side oh yeah 63 00:02:47,019 --> 00:02:52,430 deep breath in exhale out and then we'll 64 00:02:52,430 --> 00:02:54,860 bring it back to centre all right so 65 00:02:54,860 --> 00:02:56,269 next we're going to check in to the legs 66 00:02:56,269 --> 00:02:58,370 but also again full body experience so 67 00:02:58,370 --> 00:03:00,860 come to all fours toes are cold under 68 00:03:00,860 --> 00:03:02,540 I'm going to press the earth away from 69 00:03:02,540 --> 00:03:06,019 me send the right leg out long so I'm 70 00:03:06,019 --> 00:03:07,430 just going to rock a little bit here 71 00:03:07,430 --> 00:03:09,709 don't worry about what yoga pose we're 72 00:03:09,709 --> 00:03:13,129 doing in fact this is an opportunity to 73 00:03:13,129 --> 00:03:15,230 just remember full-body experience so 74 00:03:15,230 --> 00:03:17,120 check in with the neck here you might 75 00:03:17,120 --> 00:03:19,790 check in with your Center check in with 76 00:03:19,790 --> 00:03:22,190 the pinky toe the big toe stretch the 77 00:03:22,190 --> 00:03:29,840 foot stretch the calf calf and consider 78 00:03:29,840 --> 00:03:31,849 a sit bone to heel connection here so 79 00:03:31,849 --> 00:03:34,959 nice and long often we go for a run and 80 00:03:34,959 --> 00:03:37,670 we'll either stretch really fast really 81 00:03:37,670 --> 00:03:39,200 strong and then go and we don't have 82 00:03:39,200 --> 00:03:41,060 supportive lean muscles or we don't 83 00:03:41,060 --> 00:03:42,590 stretch at all and the muscles seized up 84 00:03:42,590 --> 00:03:44,329 and we get super tight and maybe there's 85 00:03:44,329 --> 00:03:46,549 an injury so there's a balance and for 86 00:03:46,549 --> 00:03:48,530 me it's all about ease I mean it's truly 87 00:03:48,530 --> 00:03:51,590 this is what I mean by fine what feels 88 00:03:51,590 --> 00:03:52,069 good 89 00:03:52,069 --> 00:03:55,220 okay so let's switch legs now send the 90 00:03:55,220 --> 00:03:57,109 left leg back notice if you're kind of 91 00:03:57,109 --> 00:03:59,629 collapsing start the awareness of full 92 00:03:59,629 --> 00:04:02,900 body so out when you're running you're 93 00:04:02,900 --> 00:04:04,699 you know considering drawing the 94 00:04:04,699 --> 00:04:06,340 shoulders away from the ears 95 00:04:06,340 --> 00:04:10,489 supportive posture arm's length through 96 00:04:10,489 --> 00:04:12,199 the crown of the head rocking back and 97 00:04:12,199 --> 00:04:14,359 forth stretching the calves again sit 98 00:04:14,359 --> 00:04:16,789 bone to heel connection stretching the 99 00:04:16,789 --> 00:04:20,449 foot long beautiful neck here so neck is 100 00:04:20,449 --> 00:04:27,080 attached to the spine here breathe and 101 00:04:27,080 --> 00:04:29,000 then we'll come back to Center 102 00:04:29,000 --> 00:04:32,300 awesome take a second to just maybe roll 103 00:04:32,300 --> 00:04:33,590 up through the spine and rotate the 104 00:04:33,590 --> 00:04:35,030 wrist just to kind of counteract there 105 00:04:35,030 --> 00:04:37,880 open the chest open the heart and I mean 106 00:04:37,880 --> 00:04:39,590 if you want to just be the average bear 107 00:04:39,590 --> 00:04:42,409 here you can just do these moves but if 108 00:04:42,409 --> 00:04:43,970 you want to be better than the average 109 00:04:43,970 --> 00:04:45,949 bear why not why not be bigger better 110 00:04:45,949 --> 00:04:48,289 shine start to consider your breath like 111 00:04:48,289 --> 00:04:51,020 really truly in your warmup nice long 112 00:04:51,020 --> 00:04:52,520 deep breaths just remember my voice 113 00:04:52,520 --> 00:04:55,340 breathe so before we pop in our ear buds 114 00:04:55,340 --> 00:04:56,060 you know we're 115 00:04:56,060 --> 00:04:57,860 connecting to the sound of our breath 116 00:04:57,860 --> 00:05:00,100 okay inhale reach it all the way up 117 00:05:00,100 --> 00:05:03,500 stretch the side body and exhale back to 118 00:05:03,500 --> 00:05:05,680 all fours 119 00:05:06,670 --> 00:05:09,470 cool now we'll curl the toes under send 120 00:05:09,470 --> 00:05:11,540 the sit bones high up for downward dog 121 00:05:11,540 --> 00:05:13,940 we're going to take just three nice long 122 00:05:13,940 --> 00:05:16,220 smooth deep breaths here so stretch it 123 00:05:16,220 --> 00:05:17,810 out again consider that sit bone to heel 124 00:05:17,810 --> 00:05:19,820 connection draw the shoulders away from 125 00:05:19,820 --> 00:05:23,120 the ears pedal the feet bending one knee 126 00:05:23,120 --> 00:05:28,430 and then the other one more nice long 127 00:05:28,430 --> 00:05:34,580 smooth deep breath and then we'll slowly 128 00:05:34,580 --> 00:05:39,680 lower back down awesome alright so now 129 00:05:39,680 --> 00:05:41,150 we're going to dive on to all fours 130 00:05:41,150 --> 00:05:42,740 again this time coming into a plank 131 00:05:42,740 --> 00:05:44,810 don't panic you got this so we've 132 00:05:44,810 --> 00:05:46,160 already lifted one leg and then the 133 00:05:46,160 --> 00:05:47,270 other now we're going to just try 134 00:05:47,270 --> 00:05:49,250 lifting both so again press away from 135 00:05:49,250 --> 00:05:49,730 the earth 136 00:05:49,730 --> 00:05:56,150 nice one long piece here hey nice long 137 00:05:56,150 --> 00:05:57,290 line from the crown of the head to the 138 00:05:57,290 --> 00:05:59,690 tip of the tailbone find a rock back and 139 00:05:59,690 --> 00:06:01,670 forth you can do this tap into your 140 00:06:01,670 --> 00:06:06,590 breath my friends then slowly lower the 141 00:06:06,590 --> 00:06:09,290 knees and take the right leg and send 142 00:06:09,290 --> 00:06:11,690 her on up into your lunge use the 143 00:06:11,690 --> 00:06:15,260 fingertips to walk up bring the hands to 144 00:06:15,260 --> 00:06:16,490 the waistline add that knee if you need 145 00:06:16,490 --> 00:06:18,680 to I feel good here okay I'm going to 146 00:06:18,680 --> 00:06:21,290 curl the back toes under hug the inner 147 00:06:21,290 --> 00:06:23,300 thighs in towards the midline create a 148 00:06:23,300 --> 00:06:27,830 full body experience here breathe and 149 00:06:27,830 --> 00:06:29,030 then I'm going to slowly leaning 150 00:06:29,030 --> 00:06:30,530 actually I'm going to widen my stance a 151 00:06:30,530 --> 00:06:32,480 little bit so I'm on two skis here I'm 152 00:06:32,480 --> 00:06:34,610 going to slowly lean in and then as we 153 00:06:34,610 --> 00:06:35,900 were rocking before we're going to rock 154 00:06:35,900 --> 00:06:41,030 here or pulse here let's do it a couple 155 00:06:41,030 --> 00:06:42,170 times don't even worry about counting 156 00:06:42,170 --> 00:06:43,400 this is about stretching is about 157 00:06:43,400 --> 00:06:45,410 connecting to the body it's about 158 00:06:45,410 --> 00:06:47,360 feeling good about yourself for even 159 00:06:47,360 --> 00:06:49,460 taking this moment at all whether you're 160 00:06:49,460 --> 00:06:51,230 going to go on a run after this or maybe 161 00:06:51,230 --> 00:06:53,780 you're just prepping for a run on a 162 00:06:53,780 --> 00:06:56,870 future day cool one more pulse or two 163 00:06:56,870 --> 00:07:00,680 here breathing then we'll peel the right 164 00:07:00,680 --> 00:07:02,540 hip crease back fingertips will come to 165 00:07:02,540 --> 00:07:04,670 the mat as we rock on to that right heel 166 00:07:04,670 --> 00:07:07,000 and straighten the right leg 167 00:07:07,000 --> 00:07:09,910 so I'm actively for this one 168 00:07:09,910 --> 00:07:12,410 peeling the right hip crease back but 169 00:07:12,410 --> 00:07:14,120 keeping my full body awesome awareness 170 00:07:14,120 --> 00:07:16,630 breathe breathe breathe 171 00:07:16,630 --> 00:07:20,479 so base on your legs and your body you 172 00:07:20,479 --> 00:07:22,910 can stay up tall here you might relax 173 00:07:22,910 --> 00:07:24,800 the weight of the head down palms coming 174 00:07:24,800 --> 00:07:26,660 to the earth you might curl the back 175 00:07:26,660 --> 00:07:27,949 toes under if they aren't already and 176 00:07:27,949 --> 00:07:30,650 you might sit back so check in with your 177 00:07:30,650 --> 00:07:31,729 body it's just hard to say like 178 00:07:31,729 --> 00:07:33,740 everyone's different different levels 179 00:07:33,740 --> 00:07:37,520 you guys most of you probably watch this 180 00:07:37,520 --> 00:07:39,650 probably run way more than I do so just 181 00:07:39,650 --> 00:07:40,910 check it out right your body will tell 182 00:07:40,910 --> 00:07:42,080 you but you have to have that awareness 183 00:07:42,080 --> 00:07:47,090 you have to be listening okay one more 184 00:07:47,090 --> 00:07:51,460 breath and then we switch it on through 185 00:07:51,460 --> 00:07:53,690 let's actually I wasn't going to do this 186 00:07:53,690 --> 00:07:54,740 but I'm going to do this to you now 187 00:07:54,740 --> 00:07:56,240 let's go back to that plank for two more 188 00:07:56,240 --> 00:07:58,340 breaths come on oh we were just going to 189 00:07:58,340 --> 00:07:59,870 switch but we can do this so you can 190 00:07:59,870 --> 00:08:02,570 skip this if you want to breath cycles 191 00:08:02,570 --> 00:08:09,259 in Anna what was that in and out okay 192 00:08:09,259 --> 00:08:12,139 lower the knees and we take the left 193 00:08:12,139 --> 00:08:14,300 foot up same thing as before 194 00:08:14,300 --> 00:08:16,970 there's no rush the body needs this 195 00:08:16,970 --> 00:08:20,599 moment means the awareness craves it so 196 00:08:20,599 --> 00:08:25,570 that you can shine and run longer better 197 00:08:25,570 --> 00:08:28,190 happier hands come to the waistline and 198 00:08:28,190 --> 00:08:30,080 we do the same thing as before we kind 199 00:08:30,080 --> 00:08:31,820 of take a moment to find that full body 200 00:08:31,820 --> 00:08:34,900 awareness and then we pulse 201 00:08:39,190 --> 00:08:41,799 if you're super flexy make sure this 202 00:08:41,799 --> 00:08:43,929 knee isn't going away past the toesies 203 00:08:43,929 --> 00:08:47,079 let's be mindful keep it stacked we 204 00:08:47,079 --> 00:08:48,279 wouldn't want to just like go out 205 00:08:48,279 --> 00:08:51,310 sprinting on our run right right we'd 206 00:08:51,310 --> 00:08:55,589 start with a walk or a jog so be mindful 207 00:08:55,589 --> 00:08:58,089 great peel the left hip crease back and 208 00:08:58,089 --> 00:09:01,029 we rock on to the left heel same thing 209 00:09:01,029 --> 00:09:01,420 here 210 00:09:01,420 --> 00:09:16,029 check it out take it nice and slow be 211 00:09:16,029 --> 00:09:21,100 kind of those sweet hammies man they 212 00:09:21,100 --> 00:09:25,060 already have the name hammies which is 213 00:09:25,060 --> 00:09:28,089 kind of cute I guess every one more 214 00:09:28,089 --> 00:09:34,990 breath and then we'll send it back okay 215 00:09:34,990 --> 00:09:37,180 from here fingertips to the mat lift the 216 00:09:37,180 --> 00:09:38,709 back foot up and we're going to send 217 00:09:38,709 --> 00:09:40,000 that back foot all the way up to meet 218 00:09:40,000 --> 00:09:41,949 the front forward fold step in the 219 00:09:41,949 --> 00:09:44,199 middle of the mat here and then nice and 220 00:09:44,199 --> 00:09:52,540 easy we roll it up Tadasana okay so I 221 00:09:52,540 --> 00:09:53,680 have three more things to do we can 222 00:09:53,680 --> 00:09:55,480 totally do this okay toes are pointing 223 00:09:55,480 --> 00:09:57,430 forward we're in Tadasana we're going to 224 00:09:57,430 --> 00:09:59,620 breathe uh nice long deep breath in as 225 00:09:59,620 --> 00:10:01,810 we roll the shoulders then I'm going to 226 00:10:01,810 --> 00:10:03,430 shift my weight over to one leg I'm 227 00:10:03,430 --> 00:10:07,019 going to catch the opposite ankle so 228 00:10:07,019 --> 00:10:10,300 yoga vocabulary moment find a focus a 229 00:10:10,300 --> 00:10:12,279 Drishti something that you can set your 230 00:10:12,279 --> 00:10:13,779 gaze on here that's going to help you 231 00:10:13,779 --> 00:10:15,579 with your balance and stability then 232 00:10:15,579 --> 00:10:17,620 just as we did in our lunge hug those 233 00:10:17,620 --> 00:10:19,959 inner thighs together keep the lift the 234 00:10:19,959 --> 00:10:21,430 full body experience and breathe into 235 00:10:21,430 --> 00:10:24,850 that quad so I'm breathing here if I'm 236 00:10:24,850 --> 00:10:27,550 tight I might come to a wall might 237 00:10:27,550 --> 00:10:29,439 provide myself a good amount of space 238 00:10:29,439 --> 00:10:32,500 here otherwise if I can then I might 239 00:10:32,500 --> 00:10:34,660 even grab the toes hug that knee towards 240 00:10:34,660 --> 00:10:36,009 the center line and then take the 241 00:10:36,009 --> 00:10:38,230 opposite arm to the back so we're all 242 00:10:38,230 --> 00:10:40,600 going to be at different levels here the 243 00:10:40,600 --> 00:10:41,800 tailbone is going to want to come out 244 00:10:41,800 --> 00:10:43,420 see if you can keep head over heart 245 00:10:43,420 --> 00:10:45,730 heart over pelvis with our coccyx here 246 00:10:45,730 --> 00:10:47,889 as we breathe again all at different 247 00:10:47,889 --> 00:10:51,720 levels breathe breathe breathe 248 00:10:51,720 --> 00:10:54,279 and then on an exhale release and 249 00:10:54,279 --> 00:10:58,089 switcheroo here we go holding on to that 250 00:10:58,089 --> 00:11:02,019 focus that gaze pressing into all four 251 00:11:02,019 --> 00:11:04,720 corners of the standing foot and hello 252 00:11:04,720 --> 00:11:06,250 again you want to just be the average 253 00:11:06,250 --> 00:11:08,050 bear remember your yoga practice 254 00:11:08,050 --> 00:11:11,140 remember your principles of grounding 255 00:11:11,140 --> 00:11:12,910 where you can all four corners of the 256 00:11:12,910 --> 00:11:19,990 feet and lifting where you can that 257 00:11:19,990 --> 00:11:22,380 opposition 258 00:11:22,500 --> 00:11:27,779 one more breath and then on an exhale 259 00:11:27,779 --> 00:11:30,970 gently release okay hold on to that 260 00:11:30,970 --> 00:11:32,649 focus we're going to switch now again 261 00:11:32,649 --> 00:11:34,329 this time we're going to lift the leg 262 00:11:34,329 --> 00:11:36,519 forward bringing the right ankle or 263 00:11:36,519 --> 00:11:38,560 whatever leg you're lifted that ankle to 264 00:11:38,560 --> 00:11:40,959 the top of the opposite thigh hold on to 265 00:11:40,959 --> 00:11:44,230 your ass now hold on to the wall if you 266 00:11:44,230 --> 00:11:47,860 need to or just hug those inner thighs 267 00:11:47,860 --> 00:11:50,380 together remember that opposition take a 268 00:11:50,380 --> 00:11:52,930 deep breath in as you exhale reach the 269 00:11:52,930 --> 00:11:54,790 fingertips forward and begin to bend 270 00:11:54,790 --> 00:11:58,060 that standing leg rotate this ankle one 271 00:11:58,060 --> 00:11:59,860 way and then the other if you like again 272 00:11:59,860 --> 00:12:01,620 we can have one hand at the wall here 273 00:12:01,620 --> 00:12:06,220 absolutely or railing we can stay here 274 00:12:06,220 --> 00:12:08,050 to go a little deeper will continue the 275 00:12:08,050 --> 00:12:10,930 fingertips all the way down breathing 276 00:12:10,930 --> 00:12:13,240 into the outer edge of that hip notice 277 00:12:13,240 --> 00:12:14,800 I'm not just collapsing but I'm still 278 00:12:14,800 --> 00:12:16,930 pressing into all four corners of the 279 00:12:16,930 --> 00:12:17,230 feet 280 00:12:17,230 --> 00:12:21,250 lots of awareness inhale in as you 281 00:12:21,250 --> 00:12:23,200 exhale slowly roll up if you were down 282 00:12:23,200 --> 00:12:26,620 and then shake it out same thing on the 283 00:12:26,620 --> 00:12:29,620 other side deep breath in long beautiful 284 00:12:29,620 --> 00:12:34,000 neck and we check it out crossing the 285 00:12:34,000 --> 00:12:36,670 opposite ankle over checking it with the 286 00:12:36,670 --> 00:12:40,300 hips tailbone down spine nice and long 287 00:12:40,300 --> 00:12:42,190 you can rotate that ankle here and again 288 00:12:42,190 --> 00:12:45,699 you might just stay here or we'll send 289 00:12:45,699 --> 00:12:47,620 the fingertips forward and Bend that 290 00:12:47,620 --> 00:12:50,730 standing leg to go a little deeper 291 00:12:50,730 --> 00:12:56,230 breathe and we might stay here or we 292 00:12:56,230 --> 00:12:58,449 might be at the wall or we might be in a 293 00:12:58,449 --> 00:13:02,260 mudra or we might go a little deeper by 294 00:13:02,260 --> 00:13:03,520 bending forward 295 00:13:03,520 --> 00:13:05,770 again nice deep bend in that standing 296 00:13:05,770 --> 00:13:07,270 leg we breathe here 297 00:13:07,270 --> 00:13:18,339 lots of awareness cool then we press 298 00:13:18,339 --> 00:13:21,040 into the standing leg slowly come up and 299 00:13:21,040 --> 00:13:24,820 then we shake it out cool last thing I'm 300 00:13:24,820 --> 00:13:28,770 calling the twizzler to make that up 301 00:13:28,770 --> 00:13:30,910 we're going to cross the ankles most of 302 00:13:30,910 --> 00:13:32,709 us have done this before toes pointing 303 00:13:32,709 --> 00:13:34,270 forward or they can cross a little bit 304 00:13:34,270 --> 00:13:37,180 too but just keep a nice mindfulness of 305 00:13:37,180 --> 00:13:38,380 what feels good in terms of toe 306 00:13:38,380 --> 00:13:40,209 placement now press in the back two 307 00:13:40,209 --> 00:13:42,550 corners of the heels as well inhale 308 00:13:42,550 --> 00:13:45,279 reach it all the way up like your this 309 00:13:45,279 --> 00:13:46,450 is where I think I got the twizzler 310 00:13:46,450 --> 00:13:49,839 thing like in Figure Skating like you're 311 00:13:49,839 --> 00:13:53,290 not to do a twizzle pull the thumbs back 312 00:13:53,290 --> 00:13:56,620 and then exhale soft bed in the knees so 313 00:13:56,620 --> 00:13:57,670 this might be different than what you've 314 00:13:57,670 --> 00:13:59,680 done at gym class melt it down go a 315 00:13:59,680 --> 00:14:01,060 little along Garneau knee here how are 316 00:14:01,060 --> 00:14:03,130 you so soft bend in the knees we're not 317 00:14:03,130 --> 00:14:05,560 knees are not locked but soft bend the 318 00:14:05,560 --> 00:14:07,720 knees and then find that organic 319 00:14:07,720 --> 00:14:10,149 movement find what feels good let the 320 00:14:10,149 --> 00:14:13,570 weight of the head go breathe keep a 321 00:14:13,570 --> 00:14:18,040 focus on your feet seize then to come 322 00:14:18,040 --> 00:14:20,500 out press into the heels draw the navel 323 00:14:20,500 --> 00:14:21,940 connect to your Center to all the navel 324 00:14:21,940 --> 00:14:27,339 to the spine and slowly really roll out 325 00:14:27,339 --> 00:14:28,570 that was a combination of roll up and 326 00:14:28,570 --> 00:14:30,970 release okay and we switched last thing 327 00:14:30,970 --> 00:14:34,180 then we're on our way to freedom just 328 00:14:34,180 --> 00:14:35,740 kidding the freedom is here right guys 329 00:14:35,740 --> 00:14:39,070 with me okay crossing the legs inhale 330 00:14:39,070 --> 00:14:42,550 tuck the pelvis reach' find a soft bend 331 00:14:42,550 --> 00:14:44,620 the knees again soft been here not 332 00:14:44,620 --> 00:14:47,880 locked and here's a Wayne's World moment 333 00:14:47,880 --> 00:14:50,290 not even going to do it you'll know if 334 00:14:50,290 --> 00:14:55,120 you know you know release sit down don't 335 00:14:55,120 --> 00:14:58,260 feel stuck work it out 336 00:15:07,840 --> 00:15:10,790 awesome press into the heels draw the 337 00:15:10,790 --> 00:15:16,100 navel up towards the spine and slowly we 338 00:15:16,100 --> 00:15:19,940 reach it up reaching up towards the sky 339 00:15:19,940 --> 00:15:24,950 towards the Stars unravel the feet stand 340 00:15:24,950 --> 00:15:26,450 up nice and tall take a deep breath in 341 00:15:26,450 --> 00:15:30,380 look up and exhale palms together at the 342 00:15:30,380 --> 00:15:31,220 heart 343 00:15:31,220 --> 00:15:35,630 I must stay awesome now you are ready 344 00:15:35,630 --> 00:15:38,360 for your run mix-and-match these 345 00:15:38,360 --> 00:15:40,970 together listen to your body and let me 346 00:15:40,970 --> 00:15:42,080 know how your run goes all right I'm 347 00:15:42,080 --> 00:15:43,730 gonna go run right now - I am not 348 00:15:43,730 --> 00:15:46,810 kidding all right let's go 349 00:15:59,990 --> 00:16:02,050 you