WEBVTT 00:00:00.284 --> 00:00:01.422 - What's up, everyone? 00:00:01.422 --> 00:00:02.548 Welcome to Yoga with Adriene. 00:00:02.548 --> 00:00:05.927 I am Adriene and today we have runner's yoga. 00:00:05.927 --> 00:00:07.935 This is an awesome sequence for anyone 00:00:07.935 --> 00:00:11.047 who runs, jogs, walks fiercely. 00:00:11.047 --> 00:00:13.264 This pose is going to provide a lot of release 00:00:13.264 --> 00:00:14.817 and help you find what feels good. 00:00:14.817 --> 00:00:15.987 Let's get started. 00:00:15.987 --> 00:00:20.987 (inspiring music) 00:00:27.283 --> 00:00:29.489 Okie doke, today we're going to begin in a nice 00:00:29.489 --> 00:00:32.705 comfortable seat, crossed at the ankles, here. 00:00:32.705 --> 00:00:35.085 Take a second to get settled in. 00:00:35.085 --> 00:00:36.664 Sit up nice and tall. 00:00:36.664 --> 00:00:38.742 Find any movement here, a little sway 00:00:38.742 --> 00:00:41.062 back and forth, that feels good, 00:00:41.062 --> 00:00:43.382 maybe letting go of the day thus far 00:00:43.383 --> 00:00:44.637 (heavy breathing) 00:00:44.637 --> 00:00:47.179 and beginning to notice your breath. 00:00:47.179 --> 00:00:50.767 I think this is an important moment of the day 00:00:50.767 --> 00:00:55.190 and of your practice, just allowing, key word, allowing. 00:00:56.090 --> 00:00:59.555 Just giving yourself an opportunity to drop in, 00:00:59.555 --> 00:01:01.065 tun in, get settled in and it's 00:01:01.065 --> 00:01:02.986 a little different each day, right? 00:01:05.825 --> 00:01:09.900 The image here is like taking some chalk in the hands 00:01:09.900 --> 00:01:12.198 or some chalk and throwing it up in the air 00:01:12.198 --> 00:01:15.461 and watching the dust settle here. 00:01:15.461 --> 00:01:17.039 That's for you sporty folks. 00:01:17.040 --> 00:01:20.790 If you're not a sporty folk, you can imagine glitter 00:01:20.790 --> 00:01:22.659 being thrown up in the air. 00:01:22.659 --> 00:01:25.040 Just the idea that it takes some time 00:01:25.040 --> 00:01:27.837 as it drifts back and forth 00:01:27.837 --> 00:01:30.758 and down to the present moment. 00:01:31.715 --> 00:01:36.104 Just give yourself that practice of allowing 00:01:36.104 --> 00:01:39.442 the dust to settle and just noticing where you are today. 00:01:40.481 --> 00:01:44.347 I know this can be tough because we have oh-so little 00:01:44.347 --> 00:01:46.482 time in our busy lives, but that's what 00:01:46.483 --> 00:01:48.298 the yoga practice is all about. 00:01:48.298 --> 00:01:51.168 That's why this video isn't called runner's stretching, 00:01:51.168 --> 00:01:54.292 you know, stretching for the legs. 00:01:55.992 --> 00:01:58.251 We're thinking full picture. 00:01:59.626 --> 00:02:02.424 Long lasting love with the mind and body. 00:02:02.424 --> 00:02:03.800 Here we go. 00:02:05.001 --> 00:02:06.627 (heavy breathing) 00:02:06.627 --> 00:02:09.344 You might notice if you're agitated today 00:02:09.344 --> 00:02:13.638 or you're really tight, so I encourage you to find soft 00:02:13.639 --> 00:02:17.221 movement and that goes throughout today's practice. 00:02:18.690 --> 00:02:21.691 Begin to deepen your breath if you haven't already. 00:02:23.612 --> 00:02:27.612 Maybe checking in with some circles with the nose. 00:02:33.330 --> 00:02:35.408 Then just to kind of kick start our practice here, 00:02:35.408 --> 00:02:38.914 we're going to take three conscious breaths together. 00:02:38.914 --> 00:02:41.753 Go ahead and inhale in through the nose. 00:02:42.664 --> 00:02:44.625 Sit up nice and tall, full breath, 00:02:44.626 --> 00:02:46.588 full, full, full breath in. 00:02:46.588 --> 00:02:49.119 Then just let the exhale go naturally out through the mouth. 00:02:49.119 --> 00:02:51.500 (heavy breathing) 00:02:51.500 --> 00:02:52.927 Great, two more like that. 00:02:52.927 --> 00:02:54.390 Big conscious breath in. 00:02:54.390 --> 00:02:56.271 Inhale, fill the lungs. 00:02:56.271 --> 00:02:58.849 (heavy breathing) 00:02:58.849 --> 00:03:00.728 Then on the exhale, it's just very natural 00:03:00.729 --> 00:03:02.726 to allow it to let go, release. 00:03:02.726 --> 00:03:04.722 (heavy breathing) 00:03:04.722 --> 00:03:06.987 You don't have to do anything. 00:03:06.987 --> 00:03:08.613 Last time, big breath in. 00:03:08.613 --> 00:03:10.488 Sit up nice and tall, 00:03:12.641 --> 00:03:14.185 and let it go. 00:03:14.185 --> 00:03:16.577 (heavy breathing) 00:03:16.577 --> 00:03:17.866 Great. 00:03:17.866 --> 00:03:20.164 We're going to take the legs wide, here. 00:03:20.164 --> 00:03:23.113 Keep a focus and attention on your breath best you can. 00:03:23.113 --> 00:03:25.284 Legs are going to come nice and wide, here, 00:03:25.284 --> 00:03:27.965 to your wide, so this will look and feel different 00:03:27.966 --> 00:03:32.427 for every body, right, based on where the muscles 00:03:32.427 --> 00:03:35.132 are today, how you're dealing with your joints 00:03:35.132 --> 00:03:39.346 at this point of time, and your energy. 00:03:39.346 --> 00:03:44.304 Come to a nice wide legged seat, 00:03:44.304 --> 00:03:45.802 and again, it doesn't have to be super wide. 00:03:45.802 --> 00:03:47.439 It can kind of narrow and then just see if you can 00:03:47.439 --> 00:03:48.900 sit up nice and tall, here. 00:03:48.901 --> 00:03:52.025 If you're feeling like the spine is rounding hardcore, 00:03:52.025 --> 00:03:56.576 go ahead and sneak that blanket or that pillow underneath 00:03:56.576 --> 00:03:58.166 and press into the sitting bones. 00:03:58.166 --> 00:04:00.953 Everyone sit up nice and tall and then bring the hands 00:04:00.953 --> 00:04:03.960 to the tops of the thighs, fingertips in, 00:04:03.960 --> 00:04:06.166 and we're just going to press the tops of the thighs 00:04:06.166 --> 00:04:11.166 out to remind us to find this external rotation. 00:04:12.087 --> 00:04:15.429 For some, this will be a piece of cake, so in that case, 00:04:15.430 --> 00:04:18.252 I would recommend that you start really playing 00:04:18.252 --> 00:04:21.189 with your breath, maybe Ujjayi. 00:04:21.189 --> 00:04:23.232 If this is really tough for you to sit up tall, 00:04:23.232 --> 00:04:26.518 breath deep, still, find length through the neck, 00:04:26.518 --> 00:04:29.518 crown of the head, reaching up towards the sky. 00:04:31.150 --> 00:04:33.519 Nice little power pose, here, as we open through the chest, 00:04:33.519 --> 00:04:34.703 open through the heart. 00:04:34.703 --> 00:04:39.450 (heavy breathing) 00:04:39.451 --> 00:04:41.332 Then release the hands and we're just going to 00:04:41.332 --> 00:04:46.081 use the hands to guide the heels in for cobbler's pose. 00:04:46.081 --> 00:04:48.507 The soles of the feet come together, here. 00:04:48.507 --> 00:04:52.002 We stay conscious connected through the sitting bones 00:04:52.002 --> 00:04:54.556 and the hands are going to wrap around the ankles, here. 00:04:54.556 --> 00:04:58.097 Big loop of the shoulders, forward, up, and back. 00:04:58.097 --> 00:05:02.555 Inhale in, exhale, glide the shoulder blades 00:05:02.555 --> 00:05:04.436 in and down the back body. 00:05:04.436 --> 00:05:07.269 Lots of space between the ears and shoulders, here. 00:05:09.029 --> 00:05:11.320 Then that same external rotation you had in the 00:05:11.321 --> 00:05:13.850 tops of the thighs just a second ago, try to find that here. 00:05:13.850 --> 00:05:17.022 The hands won't be there, but you can try to ground down 00:05:17.022 --> 00:05:18.908 through the tops of the thighs. 00:05:19.773 --> 00:05:22.664 (heavy breathing) 00:05:22.664 --> 00:05:24.974 Find your breath. 00:05:24.975 --> 00:05:28.422 Again, we're not just hanging out here, but we're really 00:05:28.422 --> 00:05:30.582 activating through the quads. 00:05:30.582 --> 00:05:32.880 Drawing down through the tops of the thighs 00:05:32.880 --> 00:05:35.790 and drawing up through the midline, the plum line. 00:05:39.301 --> 00:05:43.433 Again, you might find a little sway here if it feels good. 00:05:43.434 --> 00:05:46.255 Bring a sense of you, a sense of softness 00:05:46.255 --> 00:05:47.683 to these active postures. 00:05:47.683 --> 00:05:49.053 How can we do that? 00:05:49.053 --> 00:05:50.435 I think by staying conscious with 00:05:50.435 --> 00:05:53.732 the breath and with practice. 00:05:53.732 --> 00:05:55.310 Inhale, lift the heart. 00:05:55.310 --> 00:05:57.737 Think up and over as you send your heart 00:05:57.737 --> 00:05:59.897 forward beyond your toes. 00:05:59.897 --> 00:06:01.789 What the heck does that mean? 00:06:01.789 --> 00:06:03.402 We're not just rounding forward, here. 00:06:03.402 --> 00:06:07.082 We're keeping length in the spine, elbows grounding down. 00:06:07.083 --> 00:06:10.658 (heavy breathing) 00:06:10.658 --> 00:06:13.666 The image of the heart just reaching forward. 00:06:13.666 --> 00:06:15.912 My heart will go on. 00:06:17.881 --> 00:06:20.222 Then finally, tucking chin to chest, 00:06:20.222 --> 00:06:21.976 rounding everything forward. 00:06:21.976 --> 00:06:24.228 Draw your forehead towards you toes. 00:06:24.228 --> 00:06:27.061 Doesn't even have to come close. 00:06:27.061 --> 00:06:28.524 Breath deep. 00:06:28.524 --> 00:06:33.191 (heavy breathing) 00:06:33.191 --> 00:06:36.070 Then, anchor through your sitting bones again to roll up. 00:06:36.070 --> 00:06:37.195 Tuck the chin to the chest. 00:06:37.196 --> 00:06:38.659 It should feel good, nice and slow. 00:06:38.659 --> 00:06:39.530 Why rush it? 00:06:39.530 --> 00:06:40.952 It feels good. 00:06:41.991 --> 00:06:46.991 Lift the heart and exhale, release. 00:06:47.123 --> 00:06:48.248 Awesome work. 00:06:48.249 --> 00:06:50.287 We're going to come on to all fours 00:06:51.128 --> 00:06:54.507 and into extended child's pose, yay. 00:06:54.507 --> 00:06:57.841 Knees as wide as the yoga mat, big toes to touch. 00:06:59.089 --> 00:07:02.474 Walk the hands out, melt your heart down. 00:07:03.849 --> 00:07:07.228 Bring your attention, your awareness, back to the breath. 00:07:07.228 --> 00:07:08.557 Close your eyes. 00:07:11.721 --> 00:07:16.527 See if you can make your inhalations longer, smoother, 00:07:16.527 --> 00:07:19.407 as well as the exhalations, nice and long, 00:07:19.407 --> 00:07:22.366 really pushing out all the air. 00:07:22.367 --> 00:07:25.072 If you are a runner or a want to be runner, 00:07:25.072 --> 00:07:27.371 you will soon learn that the relationship 00:07:27.371 --> 00:07:29.710 with your breath is key. 00:07:31.086 --> 00:07:36.086 (heavy breathing) 00:07:54.271 --> 00:07:56.437 One more deep breath in, here. 00:07:59.224 --> 00:08:01.574 Then slowly pressing into the palms, 00:08:01.574 --> 00:08:06.072 walk it back up into tabletop position on all fours. 00:08:06.072 --> 00:08:08.244 Knees underneath the hip points. 00:08:08.244 --> 00:08:11.062 Wrists directly underneath the shoulders. 00:08:11.062 --> 00:08:12.955 Take a second to press away from 00:08:12.955 --> 00:08:14.998 your yoga mat with the palms. 00:08:17.674 --> 00:08:19.090 Then we'll curl the toes under on the 00:08:19.090 --> 00:08:20.669 right foot and slide it back. 00:08:20.669 --> 00:08:23.248 Little calf stretch here and you gently saw front to back. 00:08:23.248 --> 00:08:25.429 A gentle rock front to back. 00:08:25.429 --> 00:08:27.753 Again, to collapsing, here, but pressing away 00:08:27.753 --> 00:08:29.469 from your yoga mat with the palms. 00:08:29.470 --> 00:08:32.134 Try to press into your right pinky toe. 00:08:33.812 --> 00:08:35.437 Keep breathing. 00:08:35.437 --> 00:08:36.470 (heavy breathing) 00:08:36.470 --> 00:08:38.316 Then switch. 00:08:38.316 --> 00:08:40.150 Curl the left toes, send it back. 00:08:40.150 --> 00:08:41.486 Same thing, here. 00:08:41.486 --> 00:08:43.210 Walk forward, even. 00:08:46.905 --> 00:08:49.535 Try to press into that left pinky toe. 00:08:50.458 --> 00:08:54.870 (heavy breathing) 00:08:54.870 --> 00:08:56.913 Then reel it back into center. 00:08:56.913 --> 00:08:57.830 Awesome. 00:08:57.830 --> 00:09:00.756 Now we're going to send the right toes out. 00:09:00.756 --> 00:09:03.959 Lift the right foot up, lift from the right inner thigh 00:09:03.960 --> 00:09:06.131 and then Just gentle pulses here. 00:09:06.131 --> 00:09:09.300 (heavy breathing) 00:09:09.301 --> 00:09:10.265 Then release. 00:09:10.265 --> 00:09:12.018 Bend the right knee, step it all the way up 00:09:12.018 --> 00:09:13.214 into a nice low lunge. 00:09:13.214 --> 00:09:15.350 Walk the left knee back a little bit here. 00:09:15.350 --> 00:09:17.765 Check to make sure front knee is over front ankle, 00:09:17.765 --> 00:09:20.145 so it's not going past. 00:09:20.145 --> 00:09:22.396 Then find your foundation and breath here. 00:09:22.397 --> 00:09:23.906 Light on the finger tips. 00:09:23.906 --> 00:09:25.613 You might loop the shoulders. 00:09:25.613 --> 00:09:27.401 Find length through the crown 00:09:27.401 --> 00:09:30.164 and then imagine my heart will go on, again here. 00:09:30.164 --> 00:09:33.287 Nice and open to the chest, not collapssed. 00:09:33.287 --> 00:09:37.246 This is very common and very normal, natural. 00:09:37.246 --> 00:09:39.045 We're wanting to open this up, right? 00:09:39.046 --> 00:09:41.130 This is definitely going to help our running game. 00:09:42.958 --> 00:09:45.175 Keep breathing, here. 00:09:45.176 --> 00:09:47.214 Pull the right hip crease back. 00:09:48.380 --> 00:09:50.632 Again, if this is a piece of cake for you, you've already 00:09:50.632 --> 00:09:53.430 garnered flexibility, then you need to be working 00:09:53.430 --> 00:09:55.849 on your breath, sending big, big inhalations 00:09:55.850 --> 00:10:00.691 all the way down and then exhale all the way up and out. 00:10:00.691 --> 00:10:05.609 (heavy breathing) 00:10:07.019 --> 00:10:10.746 The first step often is just kind of learning the shapes 00:10:10.746 --> 00:10:12.290 and then it's really up to you to kind of 00:10:12.290 --> 00:10:14.704 go deeper and take care of your body 00:10:14.705 --> 00:10:18.623 and to apply the Pranayama practice. 00:10:19.755 --> 00:10:21.624 Here we go, curl the left toes under 00:10:21.624 --> 00:10:22.716 if they are not already. 00:10:22.716 --> 00:10:24.283 We're going to life the hips up and back, 00:10:24.283 --> 00:10:25.953 rocking on to the right heel. 00:10:25.953 --> 00:10:27.673 Big runner's stretch here. 00:10:27.673 --> 00:10:30.872 Pulling back through the top of the right thigh bone. 00:10:33.513 --> 00:10:36.171 Then you can uncurl the back toes if it feels better. 00:10:36.171 --> 00:10:37.681 If the knee needs a little padding, here, 00:10:37.681 --> 00:10:40.391 it's always a great idea to nurture that 00:10:40.391 --> 00:10:44.856 maybe by flipping the mat, rolling the mat if you need. 00:10:46.603 --> 00:10:48.193 Right toes up towards the sky. 00:10:48.193 --> 00:10:51.119 Here we go, my heart will go on, find that length. 00:10:51.119 --> 00:10:55.247 Inhale and then exhale, fold. 00:10:56.158 --> 00:10:57.911 Chin to chest. 00:10:57.911 --> 00:11:02.618 (heavy breathing) 00:11:05.005 --> 00:11:07.704 Then really articulate through the right foot, here. 00:11:09.637 --> 00:11:11.901 Spread the right toes. 00:11:14.062 --> 00:11:15.721 Then we're going to roll through 00:11:15.721 --> 00:11:17.561 that right foot nice and slow. 00:11:19.981 --> 00:11:23.151 Great, from here, we'll bring the palms to the mat 00:11:23.151 --> 00:11:25.856 on the left side and we're just going to give ourself 00:11:25.856 --> 00:11:28.486 a little bit more space by walking the right foot out. 00:11:28.486 --> 00:11:30.610 Now we're coming into a lizard variation. 00:11:30.610 --> 00:11:33.478 This can be one tough cookie if you're tight in the hips, 00:11:33.478 --> 00:11:35.324 so breath deep here. 00:11:35.324 --> 00:11:37.540 (heavy breathing) 00:11:37.541 --> 00:11:40.044 For now, right toes pointing forward. 00:11:41.918 --> 00:11:43.578 If you want more strength today, of course, 00:11:43.578 --> 00:11:47.002 you can lift that back leg, but on our ... 00:11:47.003 --> 00:11:51.206 Today's kind of deep and yummy yin-like theme, 00:11:51.206 --> 00:11:52.762 I'm going to keep my back knee lowered, 00:11:52.762 --> 00:11:54.347 but you're welcome to lift. 00:11:55.966 --> 00:11:57.638 Take a deep breath in here. 00:11:57.638 --> 00:12:00.517 Find that extension through the heart 00:12:00.517 --> 00:12:02.770 and then exhale, maybe we find our self 00:12:02.770 --> 00:12:04.685 coming onto the forearms, here. 00:12:04.685 --> 00:12:07.691 (heavy breathing) 00:12:07.692 --> 00:12:11.182 Maybe you find yourself releasing a top foot. 00:12:13.196 --> 00:12:15.819 Then nice and easy, take it nice and slow. 00:12:15.819 --> 00:12:18.954 I'm just going to walk the right toes out towards 00:12:18.954 --> 00:12:21.368 the right edge of my mat. 00:12:21.369 --> 00:12:24.909 I'm going to be here for some solid yummy breaths. 00:12:24.909 --> 00:12:26.292 Stay present. 00:12:26.292 --> 00:12:30.378 (heavy breathing) 00:12:30.378 --> 00:12:32.672 Maybe close your eyes. 00:12:34.639 --> 00:12:37.350 Notice the sensations as you inhale 00:12:39.051 --> 00:12:40.688 and exhale. 00:12:40.688 --> 00:12:45.559 (heavy breathing) 00:13:00.157 --> 00:13:02.665 Take one more juicy breath in and out. 00:13:02.665 --> 00:13:07.298 (heavy breathing) 00:13:07.298 --> 00:13:09.457 Then connect to your center, your core, 00:13:09.457 --> 00:13:11.338 as you press into the palms 00:13:11.338 --> 00:13:15.216 and slowly, mindfully walk it all the way back. 00:13:15.216 --> 00:13:18.014 We're going to take this right foot all the way over, now. 00:13:18.014 --> 00:13:21.764 Nice and slow, slow and steady wins the race. 00:13:21.764 --> 00:13:24.097 Coming into our one legged pigeon. 00:13:24.097 --> 00:13:26.466 Keep a little awareness, or a lot, rather, 00:13:26.466 --> 00:13:28.347 of awareness in the right foot. 00:13:28.347 --> 00:13:31.899 Keep the top of the back foot down, 00:13:31.899 --> 00:13:34.024 excuse me, rooting strong. 00:13:34.024 --> 00:13:35.359 Then here we go. 00:13:35.359 --> 00:13:37.745 Loop the shoulders, find length. 00:13:39.063 --> 00:13:40.659 Breath. 00:13:41.942 --> 00:13:44.159 Maybe taking it forward. 00:13:44.159 --> 00:13:49.159 (heavy breathing) 00:14:09.608 --> 00:14:12.348 We're staying in the postures a little bit longer today 00:14:12.348 --> 00:14:14.276 so stick with your breath. 00:14:14.276 --> 00:14:16.899 If you find that you're just like fidgeting and waiting, 00:14:16.899 --> 00:14:19.860 very normal, very natural, so just keep bringing 00:14:19.860 --> 00:14:21.950 your attention back inward. 00:14:21.950 --> 00:14:26.950 (heavy breathing) 00:14:49.640 --> 00:14:52.978 Great, take one more nice full breath in and out. 00:14:55.944 --> 00:14:57.314 (heavy breathing) 00:14:57.314 --> 00:15:00.401 Then activate navel to spine, connect to your center, 00:15:00.402 --> 00:15:05.402 your core muscles and press it up nice and slow. 00:15:05.835 --> 00:15:07.960 We'll curl the back toes under. 00:15:07.960 --> 00:15:11.078 Press into all 10 knuckles, come back to all fours. 00:15:14.947 --> 00:15:16.382 Same little ditty on the other side. 00:15:16.382 --> 00:15:18.136 Here we go. 00:15:18.136 --> 00:15:21.382 Big breath in, big breath out. 00:15:21.383 --> 00:15:24.849 This time, send the left leg out, gentle pulses. 00:15:26.433 --> 00:15:28.268 Again, notice if you're collapsing here, 00:15:28.268 --> 00:15:30.311 can you press away from your yoga mat. 00:15:30.311 --> 00:15:33.353 This is a nice practice for runners because when we 00:15:33.353 --> 00:15:35.361 develop our running practice or jogging practice 00:15:35.361 --> 00:15:37.939 or even a regular walking practice, we want to be able to 00:15:37.939 --> 00:15:40.807 have awareness from head to toe, right? 00:15:40.807 --> 00:15:42.531 One moving part. 00:15:46.286 --> 00:15:48.329 Then bend the left knee and draw it 00:15:48.330 --> 00:15:50.327 all the way up into your lunge. 00:15:50.327 --> 00:15:52.498 Keep the right knee on the ground, but you might 00:15:52.498 --> 00:15:53.670 walk it back a little bit. 00:15:53.670 --> 00:15:55.214 Then just check front knee over front ankle, here, 00:15:55.215 --> 00:15:56.831 and nice and stacked. 00:15:58.509 --> 00:16:00.796 Loop the shoulders, stay light on the fingers, 00:16:00.796 --> 00:16:02.839 tips, so notice if you're crashing into the finger tips. 00:16:02.839 --> 00:16:06.642 Connect to your core, engage to the belly. 00:16:08.679 --> 00:16:11.449 Breath. 00:16:11.450 --> 00:16:13.265 (heavy breathing) 00:16:13.265 --> 00:16:14.646 You might come onto the top of that right foot, 00:16:14.647 --> 00:16:16.609 yogies choice in that case. 00:16:16.609 --> 00:16:19.233 Nice full deep breaths. 00:16:19.233 --> 00:16:23.616 (heavy breathing) 00:16:31.748 --> 00:16:33.710 Then pull the left hip crease back. 00:16:33.710 --> 00:16:36.589 Think up and over and you send the hips back 00:16:36.589 --> 00:16:38.250 coming onto the left heel. 00:16:38.250 --> 00:16:40.670 Again, top of the left hip thigh one pulls back 00:16:40.670 --> 00:16:43.096 with the left hip crease. 00:16:43.096 --> 00:16:47.183 Runner's stretch, big flexion in the left foot. 00:16:47.183 --> 00:16:49.052 Inhale, open your heart. 00:16:49.052 --> 00:16:51.514 Find that extension 00:16:51.514 --> 00:16:54.590 and then exhale chin to chest. 00:16:54.590 --> 00:16:57.644 (heavy breathing) 00:16:57.644 --> 00:16:59.896 I'd like to point out, notice that my right hip 00:16:59.896 --> 00:17:01.823 is stacked over my right knee so I'm not coming 00:17:01.823 --> 00:17:03.814 all the way back here. 00:17:09.231 --> 00:17:14.231 (heavy breathing) 00:17:17.578 --> 00:17:19.714 Then bringing the left hand around, 00:17:19.714 --> 00:17:21.549 coming into our lizard on the other side. 00:17:21.549 --> 00:17:23.464 Keep the toes pointing forward, here, for now 00:17:23.464 --> 00:17:25.299 and then notice if you're gripping in the toes. 00:17:25.299 --> 00:17:26.796 It's kind of a, you know ... 00:17:26.796 --> 00:17:30.175 As we begin to open the hips, other things want to clench, 00:17:30.175 --> 00:17:32.636 so we're going to stay mindful and try to keep 00:17:32.636 --> 00:17:35.272 an awareness and softness through the toes. 00:17:35.272 --> 00:17:39.109 Even the jaw, here, find extension. 00:17:40.148 --> 00:17:44.072 Breath, pull the left hip crease back. 00:17:44.072 --> 00:17:46.905 Give yourself lots of space. 00:17:46.905 --> 00:17:51.905 Maybe walking that left foot to the outer edge of your left 00:17:52.578 --> 00:17:54.668 left side of your mat. 00:17:54.668 --> 00:17:57.372 Big breath in and then you know what to do here. 00:17:57.373 --> 00:17:59.835 Maybe you use an exhale to come onto the forearms. 00:17:59.835 --> 00:18:02.006 Maybe you save that for another day. 00:18:02.006 --> 00:18:03.715 Work mindful. 00:18:05.219 --> 00:18:07.169 Stay connected to your breath. 00:18:07.169 --> 00:18:11.517 (heavy breathing) 00:18:13.311 --> 00:18:16.387 Then eventually we'll walk the left toes out 00:18:16.387 --> 00:18:18.139 and off the left edge. 00:18:18.140 --> 00:18:19.900 Breath deep, here. 00:18:21.345 --> 00:18:23.272 Again, you're welcome to curl the right toes under 00:18:23.272 --> 00:18:24.816 and spike the right heel back. 00:18:24.816 --> 00:18:26.941 If you do, really spike the right heel towards 00:18:26.941 --> 00:18:28.160 the back edge of your mat. 00:18:28.160 --> 00:18:31.120 Really brighten up through that left leg. 00:18:31.120 --> 00:18:34.324 Keep the hips lifted, engaged to your core. 00:18:34.325 --> 00:18:37.576 Otherwise, keep it nice and easy, again, allowing further 00:18:37.576 --> 00:18:42.576 release today, allowing for your body to restore, 00:18:45.761 --> 00:18:48.965 and allowing for the practice to balance out 00:18:48.965 --> 00:18:52.093 your cardio or your other workout. 00:18:54.793 --> 00:18:56.679 Zumba. 00:18:59.936 --> 00:19:03.106 Then connecting to your core to release, 00:19:03.106 --> 00:19:05.428 pressing back up into the palms. 00:19:05.428 --> 00:19:07.274 Even in our transitions, we're trying 00:19:07.274 --> 00:19:08.655 to create a full body experience. 00:19:08.655 --> 00:19:10.062 Super important, right? 00:19:10.062 --> 00:19:13.532 Then walking the left foot over into our one legged pigeon. 00:19:13.532 --> 00:19:16.207 Take your time, take your time. 00:19:17.827 --> 00:19:20.040 Your pigeon might not look like mine. 00:19:20.040 --> 00:19:23.047 You might need a little support on the left hip, here. 00:19:23.047 --> 00:19:24.673 You might need to draw your left heel 00:19:24.673 --> 00:19:27.331 really close into thy crotch. 00:19:27.331 --> 00:19:29.293 Really mindful. 00:19:29.293 --> 00:19:32.347 If you're in need of any of these poses, 00:19:32.347 --> 00:19:35.341 we have a foundations video for all of them. 00:19:35.342 --> 00:19:39.057 Those videos really break down postures 00:19:39.057 --> 00:19:41.019 and give you modifications. 00:19:41.019 --> 00:19:43.684 Inhale, lift your heart. 00:19:45.187 --> 00:19:47.689 Exhale, find a full. 00:19:48.949 --> 00:19:51.242 Everyone stick with your breath. 00:19:52.989 --> 00:19:57.698 (heavy breathing) 00:20:29.236 --> 00:20:31.813 Slowly connect to your center. 00:20:31.813 --> 00:20:35.575 Press into the palms, come back up. 00:20:35.575 --> 00:20:39.271 This time, go ahead and roll onto that left hip. 00:20:40.242 --> 00:20:43.870 We'll take the left heel in and swing the right leg around. 00:20:46.999 --> 00:20:49.170 Sole of the right foot comes onto the ground, 00:20:49.170 --> 00:20:51.213 so there's a tendency to just kind of let it spill, here. 00:20:51.213 --> 00:20:54.174 See if you can work to get the sole all four 00:20:54.174 --> 00:20:55.509 corners of the feet on the ground. 00:20:55.509 --> 00:20:57.048 This might take time. 00:20:59.770 --> 00:21:01.302 Then a little twist, here. 00:21:01.302 --> 00:21:03.764 I'm going to hug the right knee with the right elbow 00:21:03.764 --> 00:21:07.565 and swim the right fingertips all the way around. 00:21:08.895 --> 00:21:11.264 Try to keep a nice big lift in the heart, here. 00:21:11.265 --> 00:21:13.934 Careful not to round through the spine. 00:21:13.934 --> 00:21:17.370 Inhale in and exhale, release. 00:21:17.371 --> 00:21:19.402 Great, we're just going to switch the legs here, 00:21:19.402 --> 00:21:21.957 so right heel comes in and we cross 00:21:21.957 --> 00:21:23.373 the left foot up and over. 00:21:23.373 --> 00:21:25.498 Again, see if you can work to get the left foot 00:21:25.498 --> 00:21:29.422 all the way on the ground and sit up nice and tall. 00:21:29.422 --> 00:21:32.324 Hug the right elbow around the left knee 00:21:32.324 --> 00:21:34.217 and then swim the left fingertips around. 00:21:34.217 --> 00:21:36.597 Just a little twist, here, too. 00:21:36.597 --> 00:21:38.426 Release the back. 00:21:39.383 --> 00:21:41.351 Breathe into your belly. 00:21:43.005 --> 00:21:45.055 Relax your shoulders. 00:21:46.765 --> 00:21:49.809 Then release and grab your pillow. 00:21:49.809 --> 00:21:51.069 Yes. 00:21:55.183 --> 00:21:57.064 This is my actual pillow. 00:21:57.064 --> 00:21:58.569 This is not a prop. 00:22:00.780 --> 00:22:02.566 Legs out long. 00:22:03.990 --> 00:22:05.035 Legs out long. 00:22:05.035 --> 00:22:06.660 That's going to be ... 00:22:06.660 --> 00:22:09.876 Pillow comes right up to the navel, here. 00:22:09.876 --> 00:22:11.873 If you have a soft pillow like this one is, 00:22:11.873 --> 00:22:13.336 you might even double up. 00:22:13.336 --> 00:22:15.669 If you have a bolster, you can use that too. 00:22:15.669 --> 00:22:17.759 I have two bolsters, but I like to use things 00:22:17.759 --> 00:22:20.557 that you have in your house to really promote 00:22:20.557 --> 00:22:23.018 this idea that anyone can do this and that this is 00:22:23.018 --> 00:22:25.178 something different than what we do at the yoga studio. 00:22:25.178 --> 00:22:27.523 I love the yoga studio so much. 00:22:27.523 --> 00:22:30.600 My life if so rich because of the community at the studio 00:22:30.600 --> 00:22:32.562 and stuff like that, but this is something different. 00:22:32.562 --> 00:22:36.033 Own it, grab your pillow, pull it up to your belly. 00:22:36.033 --> 00:22:39.830 Inhale, reach for the sky and exhale, forward fold. 00:22:39.830 --> 00:22:42.279 Oh, yeah. 00:22:42.279 --> 00:22:44.241 Same thing as we've been doing all practice. 00:22:44.241 --> 00:22:46.238 Find that lift in the heart first. 00:22:46.238 --> 00:22:47.666 Find extension. 00:22:47.666 --> 00:22:50.236 Inhale, big breath in 00:22:51.625 --> 00:22:54.795 and after your extension, 00:22:54.795 --> 00:22:57.094 you round forward, chin to chest. 00:22:57.094 --> 00:22:59.596 Hold, release. 00:23:01.424 --> 00:23:02.516 Close your eyes here. 00:23:02.516 --> 00:23:03.967 We're going to be here for a couple of 00:23:03.967 --> 00:23:07.595 nice long, beautiful, self-loving breaths. 00:23:09.226 --> 00:23:12.146 Cultivating a little peace in the body. 00:23:13.649 --> 00:23:18.649 Restoring, breathe for the nervous system, here. 00:23:20.023 --> 00:23:24.938 (heavy breathing) 00:23:28.835 --> 00:23:31.169 The hands can grab the ankles or the toes, here, 00:23:31.169 --> 00:23:34.710 or you can go full soften and just kind of release 00:23:34.710 --> 00:23:37.549 wherever feels good, maybe grabbing your pillow even. 00:23:39.607 --> 00:23:44.596 (heavy breathing) 00:23:59.776 --> 00:24:03.526 Then take the pillow, slowly roll up through the spine. 00:24:03.526 --> 00:24:06.579 Just slide the pillow over to the top of the right thigh 00:24:06.579 --> 00:24:08.331 and we're going to draw the left heel in, 00:24:08.332 --> 00:24:12.291 just a quick Janu Sirsasana, pressing into the sitting bones 00:24:12.291 --> 00:24:15.043 and I'm just going to kind of think up and over 00:24:15.043 --> 00:24:17.747 as I fold over the top of the right thigh. 00:24:17.748 --> 00:24:19.756 The difference here is I'm going to grab the hand, 00:24:19.756 --> 00:24:21.637 or I'm going to take the hands and grab the outer 00:24:21.637 --> 00:24:23.627 edge of my right leg first. 00:24:24.516 --> 00:24:26.560 Breathing into the left side body and left hip 00:24:26.560 --> 00:24:29.270 and then eventually you can flatten out. 00:24:29.270 --> 00:24:32.683 Head to knee pulls here with the pillow. 00:24:32.683 --> 00:24:37.519 (heavy breathing) 00:24:42.575 --> 00:24:46.952 Then slowly roll it up, switch the legs, slide the pillow 00:24:46.952 --> 00:24:50.319 to the top of the left thigh, right heel comes in 00:24:50.319 --> 00:24:52.082 and you know what to do. 00:24:52.083 --> 00:24:54.707 Think up and over. 00:24:54.707 --> 00:24:57.465 Top of the right thigh grounding down. 00:25:00.547 --> 00:25:03.717 Today's sequence is a great one to learn. 00:25:03.717 --> 00:25:05.830 You can favorite this video so that you can 00:25:05.830 --> 00:25:08.429 repeat it regularly and eventually, you'll get all of these 00:25:08.430 --> 00:25:12.349 in your mind bank, in your body bank. 00:25:13.481 --> 00:25:16.023 As much as I want you to do it with me, I definitely 00:25:16.023 --> 00:25:18.735 just want you to have these tools inside. 00:25:19.692 --> 00:25:21.689 Eventually flattening out. 00:25:21.689 --> 00:25:23.564 Head to knee pose. 00:25:32.151 --> 00:25:34.158 Then we release. 00:25:34.158 --> 00:25:35.457 Awesome. 00:25:35.458 --> 00:25:38.001 Take the pillow, bring it around, and use it for your head. 00:25:38.001 --> 00:25:39.835 If you're running or walking or jogging 00:25:39.835 --> 00:25:42.134 or anything like that, and then also balancing it out 00:25:42.134 --> 00:25:44.538 with yoga, you definitely deserve these 00:25:44.538 --> 00:25:46.929 next two postures with a pillow. 00:25:46.929 --> 00:25:49.715 Way to show up for yourself. 00:25:49.715 --> 00:25:53.646 Way to keep moving, right? 00:25:57.390 --> 00:25:58.980 Come to lie flat. 00:25:58.980 --> 00:26:01.639 Use your pillow wisely. 00:26:01.639 --> 00:26:03.612 Get comfy. 00:26:03.613 --> 00:26:05.110 Then hug the knees into the chest. 00:26:05.110 --> 00:26:08.733 Almost done, here, guys, so nice strong full deep breaths. 00:26:08.733 --> 00:26:11.567 Make them count because you're worth it 00:26:11.567 --> 00:26:14.665 and this is only going to help us when we get back 00:26:14.665 --> 00:26:18.961 in our running shoes, get back on the pavement. 00:26:18.961 --> 00:26:21.631 Squeeze the knees up towards the chest. 00:26:21.631 --> 00:26:23.175 Give yourself a big hug. 00:26:23.175 --> 00:26:25.091 Roll around a little bit. 00:26:25.091 --> 00:26:30.007 (heavy breathing) 00:26:32.126 --> 00:26:33.810 Then happy baby pose. 00:26:33.810 --> 00:26:36.419 We reach around, knees go wide, and we grab 00:26:36.420 --> 00:26:39.650 the outer edges of the feet and we draw the soles 00:26:39.650 --> 00:26:41.693 of the feet up towards the sky, so there's really 00:26:41.693 --> 00:26:44.654 an activation here of lifting the soles up and then 00:26:44.654 --> 00:26:48.984 grounding down through the shoulders, through the knees. 00:26:48.984 --> 00:26:53.776 Action point, lengthen the tail bone, your coccyx, 00:26:53.777 --> 00:26:55.990 towards the front edge of your mat. 00:26:57.750 --> 00:26:59.991 Then breath into all four sides of the torso. 00:26:59.991 --> 00:27:01.116 Life is good. 00:27:01.116 --> 00:27:04.542 We're so lucky to have these bodies. 00:27:04.542 --> 00:27:07.137 Give thanks for your body for your breath. 00:27:09.429 --> 00:27:11.252 Then gently release. 00:27:11.252 --> 00:27:14.097 Soles of the feet come to the mat and we're going to turn 00:27:14.097 --> 00:27:16.547 onto fetal position, whatever side is 00:27:16.547 --> 00:27:19.182 towards the video, here, towards the screen. 00:27:19.182 --> 00:27:23.060 Your bottom arm becomes a little pillow with your pillow. 00:27:23.060 --> 00:27:26.229 The knees hug up, nice curvature in the back body, 00:27:26.229 --> 00:27:28.557 just a little release for the spine. 00:27:31.570 --> 00:27:33.694 Then last thing before we rest, we're going to 00:27:33.694 --> 00:27:37.526 send the legs out long 00:27:37.526 --> 00:27:39.917 and top knee is going to bend, top arm's 00:27:39.917 --> 00:27:42.042 going to reach around and grab top ankle 00:27:42.042 --> 00:27:43.620 and we come into a little quad stretch, here. 00:27:43.621 --> 00:27:46.082 You can also roll onto your belly for this if you want more. 00:27:48.322 --> 00:27:53.322 Breathing into your quads, quadricep, opening up 00:27:54.343 --> 00:27:56.717 through the chest and the heart, here. 00:28:00.391 --> 00:28:03.439 Again, you can also do this on the belly. 00:28:07.984 --> 00:28:10.522 Sweet, and then gently release. 00:28:11.687 --> 00:28:13.078 Rock onto the other side. 00:28:13.078 --> 00:28:15.156 Take that fetal position first. 00:28:15.156 --> 00:28:16.405 It's nice. 00:28:21.751 --> 00:28:24.792 Then extend the legs out long. 00:28:24.792 --> 00:28:26.324 Top knee bends. 00:28:26.325 --> 00:28:29.826 Grab top ankle, quads stretch on the other side. 00:28:35.416 --> 00:28:37.308 Here's your breath. 00:28:37.308 --> 00:28:41.758 (heavy breathing) 00:28:42.939 --> 00:28:47.939 Gently release, roll back onto your pillow. 00:28:49.313 --> 00:28:51.820 Palms come to the knees, 00:28:51.820 --> 00:28:53.817 little release of the back, here, as you just gently 00:28:53.817 --> 00:28:56.743 release the knees towards the front. 00:28:56.743 --> 00:28:58.861 Arms straighten here. 00:29:00.493 --> 00:29:01.875 Very gentle stretch. 00:29:01.875 --> 00:29:04.499 (heavy breathing) 00:29:04.499 --> 00:29:06.577 Then let it all go. 00:29:06.577 --> 00:29:09.166 You're either going to extend out in Shavasana now 00:29:09.166 --> 00:29:12.300 or you're going to close your eyes for one final breath 00:29:12.300 --> 00:29:14.553 before the video stops. 00:29:14.553 --> 00:29:17.177 If time allows, go ahead and take a nice relaxation 00:29:17.177 --> 00:29:19.591 after the video, just letting the nutrients 00:29:19.592 --> 00:29:23.562 of your practice soak in, seep in. 00:29:26.432 --> 00:29:31.432 Rockstars, using the tools of yoga to create strong, 00:29:31.689 --> 00:29:35.404 healthy practices to support your running 00:29:35.404 --> 00:29:38.574 to motivate you to keep you safe. 00:29:38.574 --> 00:29:41.987 Joints stable and strong. 00:29:41.987 --> 00:29:43.160 We're rocking. 00:29:43.160 --> 00:29:44.994 This year is so great so far. 00:29:44.994 --> 00:29:46.538 I'll see you next time. 00:29:46.538 --> 00:29:48.582 Questions, comments below always welcome. 00:29:48.582 --> 00:29:51.089 Please also check out our runner's warm up video 00:29:51.089 --> 00:29:53.713 and we also have a runner's cool down video. 00:29:53.713 --> 00:29:55.594 I'll see you next time, all right? 00:29:55.594 --> 00:29:57.428 Namaste. 00:29:57.428 --> 00:30:02.428 (inspiring music)