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  • - What's up, everyone?

  • Welcome to Yoga with Adriene.

  • I am Adriene and today we have runner's yoga.

  • This is an awesome sequence for anyone

  • who runs, jogs, walks fiercely.

  • This pose is going to provide a lot of release

  • and help you find what feels good.

  • Let's get started.

  • (inspiring music)

  • Okie doke, today we're going to begin in a nice

  • comfortable seat, crossed at the ankles, here.

  • Take a second to get settled in.

  • Sit up nice and tall.

  • Find any movement here, a little sway

  • back and forth, that feels good,

  • maybe letting go of the day thus far

  • (heavy breathing)

  • and beginning to notice your breath.

  • I think this is an important moment of the day

  • and of your practice, just allowing, key word, allowing.

  • Just giving yourself an opportunity to drop in,

  • tun in, get settled in and it's

  • a little different each day, right?

  • The image here is like taking some chalk in the hands

  • or some chalk and throwing it up in the air

  • and watching the dust settle here.

  • That's for you sporty folks.

  • If you're not a sporty folk, you can imagine glitter

  • being thrown up in the air.

  • Just the idea that it takes some time

  • as it drifts back and forth

  • and down to the present moment.

  • Just give yourself that practice of allowing

  • the dust to settle and just noticing where you are today.

  • I know this can be tough because we have oh-so little

  • time in our busy lives, but that's what

  • the yoga practice is all about.

  • That's why this video isn't called runner's stretching,

  • you know, stretching for the legs.

  • We're thinking full picture.

  • Long lasting love with the mind and body.

  • Here we go.

  • (heavy breathing)

  • You might notice if you're agitated today

  • or you're really tight, so I encourage you to find soft

  • movement and that goes throughout today's practice.

  • Begin to deepen your breath if you haven't already.

  • Maybe checking in with some circles with the nose.

  • Then just to kind of kick start our practice here,

  • we're going to take three conscious breaths together.

  • Go ahead and inhale in through the nose.

  • Sit up nice and tall, full breath,

  • full, full, full breath in.

  • Then just let the exhale go naturally out through the mouth.

  • (heavy breathing)

  • Great, two more like that.

  • Big conscious breath in.

  • Inhale, fill the lungs.

  • (heavy breathing)

  • Then on the exhale, it's just very natural

  • to allow it to let go, release.

  • (heavy breathing)

  • You don't have to do anything.

  • Last time, big breath in.

  • Sit up nice and tall,

  • and let it go.

  • (heavy breathing)

  • Great.

  • We're going to take the legs wide, here.

  • Keep a focus and attention on your breath best you can.

  • Legs are going to come nice and wide, here,

  • to your wide, so this will look and feel different

  • for every body, right, based on where the muscles

  • are today, how you're dealing with your joints

  • at this point of time, and your energy.

  • Come to a nice wide legged seat,

  • and again, it doesn't have to be super wide.

  • It can kind of narrow and then just see if you can

  • sit up nice and tall, here.

  • If you're feeling like the spine is rounding hardcore,

  • go ahead and sneak that blanket or that pillow underneath

  • and press into the sitting bones.

  • Everyone sit up nice and tall and then bring the hands

  • to the tops of the thighs, fingertips in,

  • and we're just going to press the tops of the thighs

  • out to remind us to find this external rotation.

  • For some, this will be a piece of cake, so in that case,

  • I would recommend that you start really playing

  • with your breath, maybe Ujjayi.

  • If this is really tough for you to sit up tall,

  • breath deep, still, find length through the neck,

  • crown of the head, reaching up towards the sky.

  • Nice little power pose, here, as we open through the chest,

  • open through the heart.

  • (heavy breathing)

  • Then release the hands and we're just going to

  • use the hands to guide the heels in for cobbler's pose.

  • The soles of the feet come together, here.

  • We stay conscious connected through the sitting bones

  • and the hands are going to wrap around the ankles, here.

  • Big loop of the shoulders, forward, up, and back.

  • Inhale in, exhale, glide the shoulder blades

  • in and down the back body.

  • Lots of space between the ears and shoulders, here.

  • Then that same external rotation you had in the

  • tops of the thighs just a second ago, try to find that here.

  • The hands won't be there, but you can try to ground down

  • through the tops of the thighs.

  • (heavy breathing)

  • Find your breath.

  • Again, we're not just hanging out here, but we're really

  • activating through the quads.

  • Drawing down through the tops of the thighs

  • and drawing up through the midline, the plum line.

  • Again, you might find a little sway here if it feels good.

  • Bring a sense of you, a sense of softness

  • to these active postures.

  • How can we do that?

  • I think by staying conscious with

  • the breath and with practice.

  • Inhale, lift the heart.

  • Think up and over as you send your heart

  • forward beyond your toes.

  • What the heck does that mean?

  • We're not just rounding forward, here.

  • We're keeping length in the spine, elbows grounding down.

  • (heavy breathing)

  • The image of the heart just reaching forward.

  • My heart will go on.

  • Then finally, tucking chin to chest,

  • rounding everything forward.

  • Draw your forehead towards you toes.

  • Doesn't even have to come close.

  • Breath deep.

  • (heavy breathing)

  • Then, anchor through your sitting bones again to roll up.

  • Tuck the chin to the chest.

  • It should feel good, nice and slow.

  • Why rush it?

  • It feels good.

  • Lift the heart and exhale, release.

  • Awesome work.

  • We're going to come on to all fours

  • and into extended child's pose, yay.

  • Knees as wide as the yoga mat, big toes to touch.

  • Walk the hands out, melt your heart down.

  • Bring your attention, your awareness, back to the breath.

  • Close your eyes.

  • See if you can make your inhalations longer, smoother,

  • as well as the exhalations, nice and long,

  • really pushing out all the air.

  • If you are a runner or a want to be runner,

  • you will soon learn that the relationship

  • with your breath is key.

  • (heavy breathing)

  • One more deep breath in, here.

  • Then slowly pressing into the palms,

  • walk it back up into tabletop position on all fours.

  • Knees underneath the hip points.

  • Wrists directly underneath the shoulders.

  • Take a second to press away from

  • your yoga mat with the palms.

  • Then we'll curl the toes under on the

  • right foot and slide it back.

  • Little calf stretch here and you gently saw front to back.

  • A gentle rock front to back.

  • Again, to collapsing, here, but pressing away

  • from your yoga mat with the palms.

  • Try to press into your right pinky toe.

  • Keep breathing.

  • (heavy breathing)

  • Then switch.

  • Curl the left toes, send it back.

  • Same thing, here.

  • Walk forward, even.

  • Try to press into that left pinky toe.

  • (heavy breathing)

  • Then reel it back into center.

  • Awesome.

  • Now we're going to send the right toes out.

  • Lift the right foot up, lift from the right inner thigh

  • and then Just gentle pulses here.

  • (heavy breathing)

  • Then release.

  • Bend the right knee, step it all the way up

  • into a nice low lunge.

  • Walk the left knee back a little bit here.

  • Check to make sure front knee is over front ankle,

  • so it's not going past.

  • Then find your foundation and breath here.

  • Light on the finger tips.

  • You might loop the shoulders.

  • Find length through the crown

  • and then imagine my heart will go on, again here.

  • Nice and open to the chest, not collapssed.

  • This is very common and very normal, natural.

  • We're wanting to open this up, right?

  • This is definitely going to help our running game.

  • Keep breathing, here.

  • Pull the right hip crease back.

  • Again, if this is a piece of cake for you, you've already

  • garnered flexibility, then you need to be working

  • on your breath, sending big, big inhalations

  • all the way down and then exhale all the way up and out.

  • (heavy breathing)

  • The first step often is just kind of learning the shapes

  • and then it's really up to you to kind of

  • go deeper and take care of your body

  • and to apply the Pranayama practice.

  • Here we go, curl the left toes under

  • if they are not already.

  • We're going to life the hips up and back,

  • rocking on to the right heel.

  • Big runner's stretch here.

  • Pulling back through the top of the right thigh bone.

  • Then you can uncurl the back toes if it feels better.

  • If the knee needs a little padding, here,

  • it's always a great idea to nurture that

  • maybe by flipping the mat, rolling the mat if you need.

  • Right toes up towards the sky.

  • Here we go, my heart will go on, find that length.

  • Inhale and then exhale, fold.

  • Chin to chest.

  • (heavy breathing)

  • Then really articulate through the right foot, here.

  • Spread the right toes.

  • Then we're going to roll through

  • that right foot nice and slow.

  • Great, from here, we'll bring the palms to the mat

  • on the left side and we're just going to give ourself

  • a little bit more space by walking the right foot out.

  • Now we're coming into a lizard variation.

  • This can be one tough cookie if you're tight in the hips,

  • so breath deep here.

  • (heavy breathing)

  • For now, right toes pointing forward.

  • If you want more strength today, of course,

  • you can lift that back leg, but on our ...

  • Today's kind of deep and yummy yin-like theme,

  • I'm going to keep my back knee lowered,

  • but you're welcome to lift.

  • Take a deep breath in here.

  • Find that extension through the heart

  • and then exhale, maybe we find our self

  • coming onto the forearms, here.

  • (heavy breathing)

  • Maybe you find yourself releasing a top foot.

  • Then nice and easy, take it nice and slow.

  • I'm just going to walk the right toes out towards

  • the right edge of my mat.

  • I'm going to be here for some solid yummy breaths.

  • Stay present.

  • (heavy breathing)

  • Maybe close your eyes.

  • Notice the sensations as you inhale

  • and exhale.

  • (heavy breathing)