- What's up everyone?
Welcome to Yoga With Adriene,

I'm Adriene and this is
Benji and today we have a great

seven minute
pre-run yoga for you,

so hop into something
comfy and let's get started.

(upbeat music)

Alright pals, let's begin.

Feet hip width apart,
sit up nice and tall.

Start to cultivate
this full body awareness.

You're gonna shift 
your weight to one foot

and just take the 
other foot back and you're

just gonna stretch
the top of the foot.

Now as you do this, lift
your hips up towards the sky.

Lift your heart,
start to breathe here.

Inhale.

Exhale, release and switch,
other foot.

Just take the toes back,

lift your heart,
stretch the top of the foot.

Lift your hip points 
up towards the sky,

so tuck your
pelvis a little bit, inhale.

And exhale, release. Awesome.
Walk to the top of your mat if

you aren't there already and
take a big full body stretch.

Inhale, reach for the sky.

Exhale, take a
Forward Fold with bent knees.

Take a couple seconds
here to just feel it out.

Stretch the lower back.

We don't want those muscles to

tighten or tense up while 
we're on our run or the jog.

Maybe lift your toes, start 
to stretch through the feet.

Again, bend your knees if you
haven't already. Bend the knees.

Great, then now to the
neck and the shoulders, release.

Maybe shake the head
a little yes, a little no.

Breathing deep.

Great, then we'll
walk the feet together

and step the
left leg all the way back.

Lower the left knee and then
walk it back just a little bit,

front knee over front ankle.

Inhale, open the chest,
open your heart,

big stretch here,
lift, lift, lift.

And then exhale, release.

Take it back,
right hip crease pulls back,

right toes flex
towards the face, inhale.

And exhale.

Inhale, come back to
your nice low lunge,

lift the back knee,

and we'll plant the palms
and step it to Downward Dog.

Beautiful inhale in.

Exhale out.

Step the left foot up,
lower the right knee.

Walk the right knee
back just a little bit.

Find that nice 
stretch in the psoas.

And when you're ready, inhale,

open the chest,
lift your heart, palms open.

We lift the chest up
towards the sky.

And then exhale,
take it down, awesome.

Pull the left hip crease back,

flex your left
toes towards your face.

Bend in that left knee here.

Start to amp up
your breath a little.

Make the inhales 
longer, fuller, deeper.

Cool, then roll through,

come back to your
nice little lunge, inhale in.

Exhale, Downward Facing Dog.

Take a couple moments
here to walk your dog.

Really stretch the legs.

Create more
awareness in the shoulders.

The torso, the side
body stretches here.

Alright, then inhale,

lift the right leg up high,
Three-Legged Dog.

Exhale, bend your right
knee open it up.

Great, then bring it all
the way through to your lunge.

Nice, low lunge.

Beautiful.

Right leg is forward,
left leg is back,

inhale, look forward.
Now, check it out.

Exhale,
walk your right toes,

your right foot towards
the left side of your mat.

Then you're gonna 
bend your back leg

and you're gonna step
it up behind your right foot.

And then,
Forward Fold over that.

Release any tension in the head,

the neck again and we'll
breathe here, fully, deeply.

Great, softly bend the knees,

bring the right foot
around to meet the left.

Feet are together.

Inhale, lift up halfway.

Find length in the spine
and then exhale Forward Fold.

Awesome work.

Step the right foot back,
step the left foot back,

powering up a little bit 
through the core

to support the back body, 
Plank Pose.

Press away from your yoga mat. 
Inhale in.

And then, exhale, lift the 
hips up high and back,

Downward Facing Dog.

Alright, pedal it out.

Start to wake up the body, 
wake up your breath.

And here we go,
inhale, left leg up high,

Three-Legged Dog.

Exhale, bend the
knee, open it up.

Great, step it all the way up
into your nice low lunge.

And when you're ready,
inhale, open the chest,

find length, firm the 
shoulder blades in the back.

Alright, now we'll 
walk that left foot

over towards the right side 
of the mat just a bit.

And when you're ready,
bend that back leg

and step it up behind.

And find your
Forward Fold here,

releasing any tension,

any holding in the neck
and the shoulder girdle.

Breathing deep.

Really feel your feet
connected to the earth.

Spread awareness
throughout the whole body,

something you're
gonna take with you,

into your run.

Great, activate
your core muscles

and we'll bring
the right foot around,

step it beside the left.

Inhale, halfway lift again,
find length.

And then exhale, release.
Bend the knees so much so now

that your belly comes
to the tops of the thighs.

Tuck the chin and
then roll it up slowly.

Again, really feeling this

connection of
your feet to the earth.

Come up to Mountain Pose.

Stand up nice and tall.

Great. Here we go,
feet are together,

almost done here.
Interlace the fingertips,

catch your right knee,

squeeze and lift,
squeeze and lift.

Rotate the right ankle.

Awesome, then take it back.

Maybe the left hand comes
to the chest if you like.

Quad stretch,
lift your heart.

Think about your hip points
lifting up towards the sky.

So if there's a
tilt in the pelvis here,

you want it to
kinda bring it in.

Wonderful, 
try to release with care,

with grace and then 
take it to the other side.

Interlace the fingertips,
catch your left knee,

lift and squeeze,
lift and squeeze,

rotate the left ankle.

Beautiful, then when you're
ready, squeezing our thighs

together, so connect to that
core strength and quad stretch.

You could also take a
little Dancer Pose here,

a little Standing Bow.

Take a deep breath in,

lift the hip points
up towards the sky.

So again, if the 
pelvis is tilting out here,

bring it in just a little bit.

Inhale and exhale,
release with care, with grace.

Awesome. Big stretch 
to reach for the sky.

Then exhale hands to heart.

Go get them, Tiger.

(upbeat music)