WEBVTT

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- What's up everyone, 
welcome to Yoga with Adrienne,

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I'm Adrienne and this is Benji

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and today we have a great seven
minute pre-run yoga for you,

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

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(upbeat music)

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Alright pals, let's begin.

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Feet hip width apart, 
sit up nice and tall,

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start to cultivate 
this full body awareness.

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You're gonna shift 
your weight to one foot

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and just take 
the other foot back

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and you're just gonna 
stretch the top of the foot.

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

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Lift your heart, 
start to breathe here,

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inhale, exhale, 
release and switch, other foot,

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just take the toes back, 
lift your heart,

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stretch the top of the foot, 
lift your hip points

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up towards the sky, so 
tuck your pelvis a little bit,

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inhale, then exhale, 
release, awesome.

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Walk to the top of your mat
if you aren't there already

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and take a big 
full body stretch.

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Inhale, reach 
for the sky, exhale,

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take a Forward Fold 
with bent knees.

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Take a couple seconds 
here to just feel it out,

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stretch the lower back, 
we don't want those muscles

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to tighten or tense up

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on our run or the jog.

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Maybe lift your toes, 
stretch through the feet.

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Again, bend your knees if you

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haven't already, bend the knees.

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

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

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Breathing deep.

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Great, then we'll 
walk the feet together

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and step the left 
leg all the way back.

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

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front knee over 
front ankle, inhale,

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open the chest, open 
your heart, big stretch here,

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lift, lift, lift and 
then exhale, release.

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Take it back, 
right hip crease pulls back,

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right toes flex 
towards the face, inhale,

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and exhale, inhale, come
back to your nice low lunge,

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lift the back knee, 
and we'll plant the palms

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and step it to Downward Dog.

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Beautiful inhale in, exhale out.

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Step the left foot up, 
lower the right knee,

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walk the right knee 
back just a little bit,

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find that nice 
stretch in the psoas

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and when you're ready, inhale,

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open the chest, 
lift your heart, palms open.

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We lift the chest 
up towards the sky

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and then exhale, 
take it down, awesome.

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Pull the left hip crease back,

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flex your left 
toes towards your face,

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bending that left knee here.

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Start to amp up 
your breath a little,

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make the inhales 
longer, fuller, deeper.

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Cool, then roll 
through, come back

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to your nice 
little lunge, inhale in,

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exhale, Downward Facing Dog.

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Take a couple moments 
here to walk your dog,

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really stretch the legs,

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create more awareness
in the shoulders.

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The torso, the side 
body stretches here, alright.

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Then inhale, lift 
the right leg up high,

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Three-Legged Dog, exhale, 
bend your right knee open it up,

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

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Nice, low lunge. Beautiful.

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Right leg is forward, 
left leg is back,

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inhale, look forward, 
now check it out,

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exhale, walk your 
right toes, your right foot

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towards the left 
side of your mat.

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Then you're gonna 
bend your back leg

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

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And then, 
Forward Fold over that.

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Release any tension in 
the head, the neck again

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and we'll breathe 
here, fully, deeply.

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Great, softly bend the knees,
bring the right foot around

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to meet the left, 
feet are together.

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Inhale, lift up halfway, 
find length in the spine

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and then exhale Forward Fold.

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Awesome work, 
step the right foot back,

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step the left 
foot back, powering up

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a little bit through the core
to support the back body,

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Plank Pose. Press away 
from your yoga mat, inhale in,

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and then, exhale, 
lift the hips up high

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and back Downward Facing Dog.

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Alright, peddle it out.
Start to wake up the body

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and wake up your breath.
And here we go,

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inhale, left leg up 
high, Three-Legged Dog.

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Exhale, bend the knee, 
open it up.

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

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

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find length, firm the 
shoulder blades in the back.

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Alright, now we'll 
walk that left foot over

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towards the right 
side of the mat, just a bit

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and when you're ready, 
bend that back leg

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and step it up behind,

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and find your Forward Fold here,

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releasing any tension, 
any holding in

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the neck and 
the shoulder girdle.

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Breathing deep.

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Really feel your feet 
connected to the earth,

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spread awareness 
throughout the whole body,

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something you're 
gonna take with you,

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into your run.

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Great, activate 
your core muscles

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and we'll bring 
the right foot around,

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step it beside the left, inhale.

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Halfway Lift again, find length

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and then exhale, release. 
Bend the knees

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so much so now 
that your belly comes

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to the tops of the 
thighs, tuck the chin

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and then roll it up slowly.

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Again, really feeling this 


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connection of your 
feet to the earth.

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Come up to Mountain Pose.
Stand up nice and tall.

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Great.

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Here we go, feet are 
together, almost done here,

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interlace the fingertips, 
catch your right knee,

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squeeze and lift, squeeze and
lift, rotate the right ankle.

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Awesome, then 
take it back, maybe

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the left hand comes 
to the chest if you like.

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Quad stretch, lift your heart,

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think about your hip points,
lifting up towards the sky,

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

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you want it to 
kinda bring it in.

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Wonderful, try to 
release with care, with grace

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and then, take it 
to the other side.

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Interlace the fingertips, 
catch your left knee,

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lift and squeeze, lift and
squeeze, rotate the left ankle.

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Beautiful, then 
when you're ready,

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squeezing our thighs together,

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so connect to that core 
strength and quad stretch.

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You could also take a 
little Dancer Pose here,

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a little Standing Bow.

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Take a deep 
breath in, lift the hip

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points up towards 
the sky, so again,

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if the pelvis is 
tilting out here,

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bring it in just a little bit.

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Inhale and exhale, release
with care, with grace. Awesome.

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Big stretch to 
reach for the sky,

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then exhale hands to heart.

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Go get them, tiger.

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(upbeat music)