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)