hey everyone welcome to yoga with

Adriene I am Adriene and today we have a

sequence for runners or want to be

runners like me this is a nice warm up

sequence if you're about to head out for

a run

or if you just want to slowly stretch

your muscles and gain body awareness to

begin a running program so you can do

this in your running shoes if you want

or you can be barefoot let's hop on the

mat or a nice clean solid space and

stretch it out

all righty so we're going to begin with

an extended Child's Pose here as you can

see I'm wearing my tiny shoes this is

something that we can do my Tanny shoes

tennis shoes something we can do it

right right before we head out the door

so get on a blanket or a towel or mat

and we're just going to widen the knees

super wide and bring the two big toes

together and then send the fingertips

out front relaxing down and I was

noticing running the other day that

sometimes if I just kind of set up for a

round without stretching my full body

not just kind of the targeted muscle

groups I tend to seize up like my back

my lower left back side was getting

tight and so I just thought I would

offer a friendly reminder that this is

about kind of connecting to the body

full body experience so that when we hop

on the pavement or the track or whatever

you're running on you've already kind of

set the tone for your run like that

you're going to be aware and alive and

running full body experience okay couple

more breaths here we're just stretching

inch the fingertips towards the front

edge of the mat stretching the side body

melting the heart take a deep deep

breath in and on an exhale we shall

release come back up and walk the knees

in towards the center line so if this is

too much for your knees then we have an

option to come up on the toes here

stretch the feet which wouldn't be a bad

idea

you can stay in kind of a hero pose too

just a gentle twist here for the spine

again creating full-body experience for

the run so we'll inhale reach all the

way up reach reach reach and exhale turn

to one side I'm turning to the right

here first and I'm just going to breathe

sit up nice and tall open the chest

long beautiful neck and then take it to

the other side inhale reach all the way

up through Center and exhale twisting to

the other side oh yeah

deep breath in exhale out and then we'll

bring it back to centre all right so

next we're going to check in to the legs

but also again full body experience so

come to all fours toes are cold under

I'm going to press the earth away from

me send the right leg out long so I'm

just going to rock a little bit here

don't worry about what yoga pose we're

doing in fact this is an opportunity to

just remember full-body experience so

check in with the neck here you might

check in with your Center check in with

the pinky toe the big toe stretch the

foot stretch the calf calf and consider

a sit bone to heel connection here so

nice and long often we go for a run and

we'll either stretch really fast really

strong and then go and we don't have

supportive lean muscles or we don't

stretch at all and the muscles seized up

and we get super tight and maybe there's

an injury so there's a balance and for

me it's all about ease I mean it's truly

this is what I mean by fine what feels

good

okay so let's switch legs now send the

left leg back notice if you're kind of

collapsing start the awareness of full

body so out when you're running you're

you know considering drawing the

shoulders away from the ears

supportive posture arm's length through

the crown of the head rocking back and

forth stretching the calves again sit

bone to heel connection stretching the

foot long beautiful neck here so neck is

attached to the spine here breathe and

then we'll come back to Center

awesome take a second to just maybe roll

up through the spine and rotate the

wrist just to kind of counteract there

open the chest open the heart and I mean

if you want to just be the average bear

here you can just do these moves but if

you want to be better than the average

bear why not why not be bigger better

shine start to consider your breath like

really truly in your warmup nice long

deep breaths just remember my voice

breathe so before we pop in our ear buds

you know we're

connecting to the sound of our breath

okay inhale reach it all the way up

stretch the side body and exhale back to

all fours

cool now we'll curl the toes under send

the sit bones high up for downward dog

we're going to take just three nice long

smooth deep breaths here so stretch it

out again consider that sit bone to heel

connection draw the shoulders away from

the ears pedal the feet bending one knee

and then the other one more nice long

smooth deep breath and then we'll slowly

lower back down awesome alright so now

we're going to dive on to all fours

again this time coming into a plank

don't panic you got this so we've

already lifted one leg and then the

other now we're going to just try

lifting both so again press away from

the earth

nice one long piece here hey nice long

line from the crown of the head to the

tip of the tailbone find a rock back and

forth you can do this tap into your

breath my friends then slowly lower the

knees and take the right leg and send

her on up into your lunge use the

fingertips to walk up bring the hands to

the waistline add that knee if you need

to I feel good here okay I'm going to

curl the back toes under hug the inner

thighs in towards the midline create a

full body experience here breathe and

then I'm going to slowly leaning

actually I'm going to widen my stance a

little bit so I'm on two skis here I'm

going to slowly lean in and then as we

were rocking before we're going to rock

here or pulse here let's do it a couple

times don't even worry about counting

this is about stretching is about

connecting to the body it's about

feeling good about yourself for even

taking this moment at all whether you're

going to go on a run after this or maybe

you're just prepping for a run on a

future day cool one more pulse or two

here breathing then we'll peel the right

hip crease back fingertips will come to

the mat as we rock on to that right heel

and straighten the right leg

so I'm actively for this one

peeling the right hip crease back but

keeping my full body awesome awareness

breathe breathe breathe

so base on your legs and your body you

can stay up tall here you might relax

the weight of the head down palms coming

to the earth you might curl the back

toes under if they aren't already and

you might sit back so check in with your

body it's just hard to say like

everyone's different different levels

you guys most of you probably watch this

probably run way more than I do so just

check it out right your body will tell

you but you have to have that awareness

you have to be listening okay one more

breath and then we switch it on through

let's actually I wasn't going to do this

but I'm going to do this to you now

let's go back to that plank for two more

breaths come on oh we were just going to

switch but we can do this so you can

skip this if you want to breath cycles

in Anna what was that in and out okay

lower the knees and we take the left

foot up same thing as before

there's no rush the body needs this

moment means the awareness craves it so

that you can shine and run longer better

happier hands come to the waistline and

we do the same thing as before we kind

of take a moment to find that full body

awareness and then we pulse

if you're super flexy make sure this

knee isn't going away past the toesies

let's be mindful keep it stacked we

wouldn't want to just like go out

sprinting on our run right right we'd

start with a walk or a jog so be mindful

great peel the left hip crease back and

we rock on to the left heel same thing

here

check it out take it nice and slow be

kind of those sweet hammies man they

already have the name hammies which is

kind of cute I guess every one more

breath and then we'll send it back okay

from here fingertips to the mat lift the

back foot up and we're going to send

that back foot all the way up to meet

the front forward fold step in the

middle of the mat here and then nice and

easy we roll it up Tadasana okay so I

have three more things to do we can

totally do this okay toes are pointing

forward we're in Tadasana we're going to

breathe uh nice long deep breath in as

we roll the shoulders then I'm going to

shift my weight over to one leg I'm

going to catch the opposite ankle so

yoga vocabulary moment find a focus a

Drishti something that you can set your

gaze on here that's going to help you

with your balance and stability then

just as we did in our lunge hug those

inner thighs together keep the lift the

full body experience and breathe into

that quad so I'm breathing here if I'm

tight I might come to a wall might

provide myself a good amount of space

here otherwise if I can then I might

even grab the toes hug that knee towards

the center line and then take the

opposite arm to the back so we're all

going to be at different levels here the

tailbone is going to want to come out

see if you can keep head over heart

heart over pelvis with our coccyx here

as we breathe again all at different

levels breathe breathe breathe

and then on an exhale release and

switcheroo here we go holding on to that

focus that gaze pressing into all four

corners of the standing foot and hello

again you want to just be the average

bear remember your yoga practice

remember your principles of grounding

where you can all four corners of the

feet and lifting where you can that

opposition

one more breath and then on an exhale

gently release okay hold on to that

focus we're going to switch now again

this time we're going to lift the leg

forward bringing the right ankle or

whatever leg you're lifted that ankle to

the top of the opposite thigh hold on to

your ass now hold on to the wall if you

need to or just hug those inner thighs

together remember that opposition take a

deep breath in as you exhale reach the

fingertips forward and begin to bend

that standing leg rotate this ankle one

way and then the other if you like again

we can have one hand at the wall here

absolutely or railing we can stay here

to go a little deeper will continue the

fingertips all the way down breathing

into the outer edge of that hip notice

I'm not just collapsing but I'm still

pressing into all four corners of the

feet

lots of awareness inhale in as you

exhale slowly roll up if you were down

and then shake it out same thing on the

other side deep breath in long beautiful

neck and we check it out crossing the

opposite ankle over checking it with the

hips tailbone down spine nice and long

you can rotate that ankle here and again

you might just stay here or we'll send

the fingertips forward and Bend that

standing leg to go a little deeper

breathe and we might stay here or we

might be at the wall or we might be in a

mudra or we might go a little deeper by

bending forward

again nice deep bend in that standing

leg we breathe here

lots of awareness cool then we press

into the standing leg slowly come up and

then we shake it out cool last thing I'm

calling the twizzler to make that up

we're going to cross the ankles most of

us have done this before toes pointing

forward or they can cross a little bit

too but just keep a nice mindfulness of

what feels good in terms of toe

placement now press in the back two

corners of the heels as well inhale

reach it all the way up like your this

is where I think I got the twizzler

thing like in Figure Skating like you're

not to do a twizzle pull the thumbs back

and then exhale soft bed in the knees so

this might be different than what you've

done at gym class melt it down go a

little along Garneau knee here how are

you so soft bend in the knees we're not

knees are not locked but soft bend the

knees and then find that organic

movement find what feels good let the

weight of the head go breathe keep a

focus on your feet seize then to come

out press into the heels draw the navel

connect to your Center to all the navel

to the spine and slowly really roll out

that was a combination of roll up and

release okay and we switched last thing

then we're on our way to freedom just

kidding the freedom is here right guys

with me okay crossing the legs inhale

tuck the pelvis reach' find a soft bend

the knees again soft been here not

locked and here's a Wayne's World moment

not even going to do it you'll know if

you know you know release sit down don't

feel stuck work it out

awesome press into the heels draw the

navel up towards the spine and slowly we

reach it up reaching up towards the sky

towards the Stars unravel the feet stand

up nice and tall take a deep breath in

look up and exhale palms together at the

heart

I must stay awesome now you are ready

for your run mix-and-match these

together listen to your body and let me

know how your run goes all right I'm

gonna go run right now - I am not

kidding all right let's go

you