1
00:00:00,490 --> 00:00:02,210
- What's up everyone?
Welcome to Yoga With Adriene,

2
00:00:02,210 --> 00:00:05,070
I'm Adriene and this is
Benji and today we have a great

3
00:00:05,070 --> 00:00:07,200
seven minute
pre-run yoga for you,

4
00:00:07,200 --> 00:00:10,421
so hop into something
comfy and let's get started.

5
00:00:10,421 --> 00:00:13,966
(upbeat music)

6
00:00:23,099 --> 00:00:25,070
Alright pals, let's begin.

7
00:00:25,070 --> 00:00:27,360
Feet hip width apart,
sit up nice and tall.

8
00:00:27,360 --> 00:00:30,022
Start to cultivate
this full body awareness.

9
00:00:30,022 --> 00:00:31,997
You're gonna shift 
your weight to one foot

10
00:00:31,997 --> 00:00:33,300
and just take the 
other foot back and you're

11
00:00:33,300 --> 00:00:34,710
just gonna stretch
the top of the foot.

12
00:00:34,710 --> 00:00:38,650
Now as you do this, lift
your hips up towards the sky.

13
00:00:38,650 --> 00:00:42,090
Lift your heart,
start to breathe here.

14
00:00:42,090 --> 00:00:43,650
Inhale.

15
00:00:43,650 --> 00:00:45,780
Exhale, release and switch,
other foot.

16
00:00:45,780 --> 00:00:48,080
Just take the toes back,

17
00:00:48,080 --> 00:00:50,790
lift your heart,
stretch the top of the foot.

18
00:00:50,790 --> 00:00:52,380
Lift your hip points 
up towards the sky,

19
00:00:52,380 --> 00:00:55,770
so tuck your
pelvis a little bit, inhale.

20
00:00:55,770 --> 00:00:58,770
And exhale, release. Awesome.
Walk to the top of your mat if

21
00:00:58,770 --> 00:01:01,380
you aren't there already and
take a big full body stretch.

22
00:01:01,380 --> 00:01:04,480
Inhale, reach for the sky.

23
00:01:04,480 --> 00:01:08,370
Exhale, take a
Forward Fold with bent knees.

24
00:01:08,370 --> 00:01:11,286
Take a couple seconds
here to just feel it out.

25
00:01:11,286 --> 00:01:12,730
Stretch the lower back.

26
00:01:12,730 --> 00:01:14,660
We don't want those muscles to

27
00:01:14,660 --> 00:01:19,415
tighten or tense up while 
we're on our run or the jog.

28
00:01:19,415 --> 00:01:23,050
Maybe lift your toes, start 
to stretch through the feet.

29
00:01:23,050 --> 00:01:27,550
Again, bend your knees if you
haven't already. Bend the knees.

30
00:01:28,866 --> 00:01:31,970
Great, then now to the
neck and the shoulders, release.

31
00:01:31,970 --> 00:01:35,280
Maybe shake the head
a little yes, a little no.

32
00:01:37,367 --> 00:01:39,230
Breathing deep.

33
00:01:41,497 --> 00:01:44,626
Great, then we'll
walk the feet together

34
00:01:44,626 --> 00:01:47,110
and step the
left leg all the way back.

35
00:01:47,110 --> 00:01:49,680
Lower the left knee and then
walk it back just a little bit,

36
00:01:49,680 --> 00:01:50,820
front knee over front ankle.

37
00:01:50,820 --> 00:01:53,160
Inhale, open the chest,
open your heart,

38
00:01:53,160 --> 00:01:55,450
big stretch here,
lift, lift, lift.

39
00:01:55,450 --> 00:01:57,440
And then exhale, release.

40
00:01:57,440 --> 00:01:59,830
Take it back,
right hip crease pulls back,

41
00:01:59,830 --> 00:02:03,464
right toes flex
towards the face, inhale.

42
00:02:04,610 --> 00:02:06,412
And exhale.

43
00:02:06,412 --> 00:02:08,870
Inhale, come back to
your nice low lunge,

44
00:02:08,870 --> 00:02:10,560
lift the back knee,

45
00:02:10,560 --> 00:02:13,780
and we'll plant the palms
and step it to Downward Dog.

46
00:02:15,249 --> 00:02:17,211
Beautiful inhale in.

47
00:02:18,123 --> 00:02:20,570
Exhale out.

48
00:02:20,570 --> 00:02:22,999
Step the left foot up,
lower the right knee.

49
00:02:22,999 --> 00:02:25,080
Walk the right knee
back just a little bit.

50
00:02:25,080 --> 00:02:27,049
Find that nice 
stretch in the psoas.

51
00:02:27,049 --> 00:02:28,450
And when you're ready, inhale,

52
00:02:28,450 --> 00:02:32,210
open the chest,
lift your heart, palms open.

53
00:02:32,210 --> 00:02:34,740
We lift the chest up
towards the sky.

54
00:02:34,740 --> 00:02:36,770
And then exhale,
take it down, awesome.

55
00:02:36,770 --> 00:02:38,440
Pull the left hip crease back,

56
00:02:38,440 --> 00:02:41,228
flex your left
toes towards your face.

57
00:02:41,228 --> 00:02:43,200
Bend in that left knee here.

58
00:02:44,648 --> 00:02:46,360
Start to amp up
your breath a little.

59
00:02:46,360 --> 00:02:49,900
Make the inhales 
longer, fuller, deeper.

60
00:02:49,900 --> 00:02:51,840
Cool, then roll through,

61
00:02:51,840 --> 00:02:54,410
come back to your
nice little lunge, inhale in.

62
00:02:54,410 --> 00:02:57,115
Exhale, Downward Facing Dog.

63
00:02:57,115 --> 00:03:00,690
Take a couple moments
here to walk your dog.

64
00:03:00,690 --> 00:03:03,450
Really stretch the legs.

65
00:03:03,450 --> 00:03:05,750
Create more
awareness in the shoulders.

66
00:03:09,108 --> 00:03:12,942
The torso, the side
body stretches here.

67
00:03:12,942 --> 00:03:14,300
Alright, then inhale,

68
00:03:14,300 --> 00:03:16,630
lift the right leg up high,
Three-Legged Dog.

69
00:03:16,630 --> 00:03:19,680
Exhale, bend your right
knee open it up.

70
00:03:19,680 --> 00:03:21,700
Great, then bring it all
the way through to your lunge.

71
00:03:21,700 --> 00:03:23,530
Nice, low lunge.

72
00:03:23,530 --> 00:03:24,420
Beautiful.

73
00:03:24,420 --> 00:03:25,880
Right leg is forward,
left leg is back,

74
00:03:25,880 --> 00:03:28,020
inhale, look forward.
Now, check it out.

75
00:03:28,020 --> 00:03:29,780
Exhale,
walk your right toes,

76
00:03:29,780 --> 00:03:32,470
your right foot towards
the left side of your mat.

77
00:03:32,470 --> 00:03:34,390
Then you're gonna 
bend your back leg

78
00:03:34,390 --> 00:03:37,000
and you're gonna step
it up behind your right foot.

79
00:03:38,576 --> 00:03:40,640
And then,
Forward Fold over that.

80
00:03:41,761 --> 00:03:43,220
Release any tension in the head,

81
00:03:43,220 --> 00:03:48,719
the neck again and we'll
breathe here, fully, deeply.

82
00:03:53,980 --> 00:03:56,048
Great, softly bend the knees,

83
00:03:56,048 --> 00:03:58,880
bring the right foot
around to meet the left.

84
00:03:58,880 --> 00:04:01,160
Feet are together.

85
00:04:01,160 --> 00:04:03,240
Inhale, lift up halfway.

86
00:04:03,240 --> 00:04:07,021
Find length in the spine
and then exhale Forward Fold.

87
00:04:07,021 --> 00:04:08,672
Awesome work.

88
00:04:08,672 --> 00:04:10,820
Step the right foot back,
step the left foot back,

89
00:04:10,820 --> 00:04:12,370
powering up a little bit 
through the core

90
00:04:12,370 --> 00:04:14,180
to support the back body, 
Plank Pose.

91
00:04:14,180 --> 00:04:16,830
Press away from your yoga mat. 
Inhale in.

92
00:04:17,700 --> 00:04:19,830
And then, exhale, lift the 
hips up high and back,

93
00:04:19,830 --> 00:04:21,408
Downward Facing Dog.

94
00:04:22,670 --> 00:04:24,399
Alright, pedal it out.

95
00:04:25,878 --> 00:04:28,190
Start to wake up the body, 
wake up your breath.

96
00:04:29,173 --> 00:04:31,350
And here we go,
inhale, left leg up high,

97
00:04:31,350 --> 00:04:32,620
Three-Legged Dog.

98
00:04:32,620 --> 00:04:34,280
Exhale, bend the
knee, open it up.

99
00:04:35,620 --> 00:04:39,450
Great, step it all the way up
into your nice low lunge.

100
00:04:39,450 --> 00:04:41,350
And when you're ready,
inhale, open the chest,

101
00:04:41,350 --> 00:04:44,680
find length, firm the 
shoulder blades in the back.

102
00:04:44,680 --> 00:04:46,520
Alright, now we'll 
walk that left foot

103
00:04:46,520 --> 00:04:50,670
over towards the right side 
of the mat just a bit.

104
00:04:50,670 --> 00:04:52,080
And when you're ready,
bend that back leg

105
00:04:52,080 --> 00:04:54,140
and step it up behind.

106
00:04:55,426 --> 00:04:57,020
And find your
Forward Fold here,

107
00:04:57,020 --> 00:04:59,020
releasing any tension,

108
00:04:59,020 --> 00:05:01,730
any holding in the neck
and the shoulder girdle.

109
00:05:03,675 --> 00:05:06,088
Breathing deep.

110
00:05:06,088 --> 00:05:08,910
Really feel your feet
connected to the earth.

111
00:05:10,666 --> 00:05:12,740
Spread awareness
throughout the whole body,

112
00:05:12,740 --> 00:05:15,251
something you're
gonna take with you,

113
00:05:17,770 --> 00:05:19,162
into your run.

114
00:05:23,683 --> 00:05:25,870
Great, activate
your core muscles

115
00:05:25,870 --> 00:05:28,150
and we'll bring
the right foot around,

116
00:05:28,150 --> 00:05:30,570
step it beside the left.

117
00:05:30,570 --> 00:05:33,663
Inhale, halfway lift again,
find length.

118
00:05:33,663 --> 00:05:36,230
And then exhale, release.
Bend the knees so much so now

119
00:05:36,230 --> 00:05:38,460
that your belly comes
to the tops of the thighs.

120
00:05:38,460 --> 00:05:41,420
Tuck the chin and
then roll it up slowly.

121
00:05:41,420 --> 00:05:42,980
Again, really feeling this

122
00:05:42,980 --> 00:05:45,510
connection of
your feet to the earth.

123
00:05:46,520 --> 00:05:48,530
Come up to Mountain Pose.

124
00:05:48,530 --> 00:05:51,198
Stand up nice and tall.

125
00:05:51,198 --> 00:05:53,790
Great. Here we go,
feet are together,

126
00:05:53,790 --> 00:05:55,988
almost done here.
Interlace the fingertips,

127
00:05:55,988 --> 00:05:56,990
catch your right knee,

128
00:05:56,990 --> 00:05:59,000
squeeze and lift,
squeeze and lift.

129
00:05:59,000 --> 00:06:00,993
Rotate the right ankle.

130
00:06:01,822 --> 00:06:03,760
Awesome, then take it back.

131
00:06:03,760 --> 00:06:06,890
Maybe the left hand comes
to the chest if you like.

132
00:06:06,890 --> 00:06:08,450
Quad stretch,
lift your heart.

133
00:06:08,450 --> 00:06:11,375
Think about your hip points
lifting up towards the sky.

134
00:06:11,375 --> 00:06:13,070
So if there's a
tilt in the pelvis here,

135
00:06:13,070 --> 00:06:15,000
you want it to
kinda bring it in.

136
00:06:16,425 --> 00:06:18,380
Wonderful, 
try to release with care,

137
00:06:18,380 --> 00:06:20,030
with grace and then 
take it to the other side.

138
00:06:20,030 --> 00:06:22,580
Interlace the fingertips,
catch your left knee,

139
00:06:22,580 --> 00:06:24,470
lift and squeeze,
lift and squeeze,

140
00:06:24,470 --> 00:06:26,642
rotate the left ankle.

141
00:06:30,655 --> 00:06:32,370
Beautiful, then when you're
ready, squeezing our thighs

142
00:06:32,370 --> 00:06:35,790
together, so connect to that
core strength and quad stretch.

143
00:06:37,737 --> 00:06:39,450
You could also take a
little Dancer Pose here,

144
00:06:39,450 --> 00:06:42,700
a little Standing Bow.

145
00:06:45,904 --> 00:06:46,680
Take a deep breath in,

146
00:06:46,680 --> 00:06:48,760
lift the hip points
up towards the sky.

147
00:06:48,760 --> 00:06:50,610
So again, if the 
pelvis is tilting out here,

148
00:06:50,610 --> 00:06:53,076
bring it in just a little bit.

149
00:06:53,076 --> 00:06:57,360
Inhale and exhale,
release with care, with grace.

150
00:06:57,360 --> 00:06:59,910
Awesome. Big stretch 
to reach for the sky.

151
00:07:02,175 --> 00:07:04,177
Then exhale hands to heart.

152
00:07:05,320 --> 00:07:06,813
Go get them, Tiger.

153
00:07:08,043 --> 00:07:11,490
(upbeat music)