WEBVTT 00:00:00.030 --> 00:00:01.500 hey everyone welcome to yoga with 00:00:01.500 --> 00:00:04.049 Adriene I am Adriene and today we have a 00:00:04.049 --> 00:00:06.600 sequence for runners or want to be 00:00:06.600 --> 00:00:09.389 runners like me this is a nice warm up 00:00:09.389 --> 00:00:12.480 sequence if you're about to head out for 00:00:12.480 --> 00:00:12.990 a run 00:00:12.990 --> 00:00:15.030 or if you just want to slowly stretch 00:00:15.030 --> 00:00:17.039 your muscles and gain body awareness to 00:00:17.039 --> 00:00:19.770 begin a running program so you can do 00:00:19.770 --> 00:00:21.689 this in your running shoes if you want 00:00:21.689 --> 00:00:24.240 or you can be barefoot let's hop on the 00:00:24.240 --> 00:00:27.689 mat or a nice clean solid space and 00:00:27.689 --> 00:00:30.198 stretch it out 00:00:38.590 --> 00:00:41.030 all righty so we're going to begin with 00:00:41.030 --> 00:00:43.970 an extended Child's Pose here as you can 00:00:43.970 --> 00:00:45.620 see I'm wearing my tiny shoes this is 00:00:45.620 --> 00:00:47.980 something that we can do my Tanny shoes 00:00:47.980 --> 00:00:51.620 tennis shoes something we can do it 00:00:51.620 --> 00:00:53.150 right right before we head out the door 00:00:53.150 --> 00:00:56.330 so get on a blanket or a towel or mat 00:00:56.330 --> 00:00:57.739 and we're just going to widen the knees 00:00:57.739 --> 00:01:00.050 super wide and bring the two big toes 00:01:00.050 --> 00:01:01.580 together and then send the fingertips 00:01:01.580 --> 00:01:06.920 out front relaxing down and I was 00:01:06.920 --> 00:01:08.770 noticing running the other day that 00:01:08.770 --> 00:01:11.570 sometimes if I just kind of set up for a 00:01:11.570 --> 00:01:13.190 round without stretching my full body 00:01:13.190 --> 00:01:15.560 not just kind of the targeted muscle 00:01:15.560 --> 00:01:19.820 groups I tend to seize up like my back 00:01:19.820 --> 00:01:23.000 my lower left back side was getting 00:01:23.000 --> 00:01:25.750 tight and so I just thought I would 00:01:25.750 --> 00:01:28.100 offer a friendly reminder that this is 00:01:28.100 --> 00:01:30.410 about kind of connecting to the body 00:01:30.410 --> 00:01:33.440 full body experience so that when we hop 00:01:33.440 --> 00:01:35.240 on the pavement or the track or whatever 00:01:35.240 --> 00:01:38.509 you're running on you've already kind of 00:01:38.509 --> 00:01:39.950 set the tone for your run like that 00:01:39.950 --> 00:01:44.810 you're going to be aware and alive and 00:01:44.810 --> 00:01:47.599 running full body experience okay couple 00:01:47.599 --> 00:01:48.830 more breaths here we're just stretching 00:01:48.830 --> 00:01:51.020 inch the fingertips towards the front 00:01:51.020 --> 00:01:52.880 edge of the mat stretching the side body 00:01:52.880 --> 00:01:55.039 melting the heart take a deep deep 00:01:55.039 --> 00:01:58.880 breath in and on an exhale we shall 00:01:58.880 --> 00:02:01.340 release come back up and walk the knees 00:02:01.340 --> 00:02:04.520 in towards the center line so if this is 00:02:04.520 --> 00:02:06.860 too much for your knees then we have an 00:02:06.860 --> 00:02:08.330 option to come up on the toes here 00:02:08.330 --> 00:02:10.250 stretch the feet which wouldn't be a bad 00:02:10.250 --> 00:02:10.848 idea 00:02:10.848 --> 00:02:13.400 you can stay in kind of a hero pose too 00:02:13.400 --> 00:02:15.620 just a gentle twist here for the spine 00:02:15.620 --> 00:02:17.569 again creating full-body experience for 00:02:17.569 --> 00:02:19.700 the run so we'll inhale reach all the 00:02:19.700 --> 00:02:22.370 way up reach reach reach and exhale turn 00:02:22.370 --> 00:02:23.900 to one side I'm turning to the right 00:02:23.900 --> 00:02:25.790 here first and I'm just going to breathe 00:02:25.790 --> 00:02:29.680 sit up nice and tall open the chest 00:02:29.680 --> 00:02:33.830 long beautiful neck and then take it to 00:02:33.830 --> 00:02:35.629 the other side inhale reach all the way 00:02:35.629 --> 00:02:39.080 up through Center and exhale twisting to 00:02:39.080 --> 00:02:44.530 the other side oh yeah 00:02:47.019 --> 00:02:52.430 deep breath in exhale out and then we'll 00:02:52.430 --> 00:02:54.860 bring it back to centre all right so 00:02:54.860 --> 00:02:56.269 next we're going to check in to the legs 00:02:56.269 --> 00:02:58.370 but also again full body experience so 00:02:58.370 --> 00:03:00.860 come to all fours toes are cold under 00:03:00.860 --> 00:03:02.540 I'm going to press the earth away from 00:03:02.540 --> 00:03:06.019 me send the right leg out long so I'm 00:03:06.019 --> 00:03:07.430 just going to rock a little bit here 00:03:07.430 --> 00:03:09.709 don't worry about what yoga pose we're 00:03:09.709 --> 00:03:13.129 doing in fact this is an opportunity to 00:03:13.129 --> 00:03:15.230 just remember full-body experience so 00:03:15.230 --> 00:03:17.120 check in with the neck here you might 00:03:17.120 --> 00:03:19.790 check in with your Center check in with 00:03:19.790 --> 00:03:22.190 the pinky toe the big toe stretch the 00:03:22.190 --> 00:03:29.840 foot stretch the calf calf and consider 00:03:29.840 --> 00:03:31.849 a sit bone to heel connection here so 00:03:31.849 --> 00:03:34.959 nice and long often we go for a run and 00:03:34.959 --> 00:03:37.670 we'll either stretch really fast really 00:03:37.670 --> 00:03:39.200 strong and then go and we don't have 00:03:39.200 --> 00:03:41.060 supportive lean muscles or we don't 00:03:41.060 --> 00:03:42.590 stretch at all and the muscles seized up 00:03:42.590 --> 00:03:44.329 and we get super tight and maybe there's 00:03:44.329 --> 00:03:46.549 an injury so there's a balance and for 00:03:46.549 --> 00:03:48.530 me it's all about ease I mean it's truly 00:03:48.530 --> 00:03:51.590 this is what I mean by fine what feels 00:03:51.590 --> 00:03:52.069 good 00:03:52.069 --> 00:03:55.220 okay so let's switch legs now send the 00:03:55.220 --> 00:03:57.109 left leg back notice if you're kind of 00:03:57.109 --> 00:03:59.629 collapsing start the awareness of full 00:03:59.629 --> 00:04:02.900 body so out when you're running you're 00:04:02.900 --> 00:04:04.699 you know considering drawing the 00:04:04.699 --> 00:04:06.340 shoulders away from the ears 00:04:06.340 --> 00:04:10.489 supportive posture arm's length through 00:04:10.489 --> 00:04:12.199 the crown of the head rocking back and 00:04:12.199 --> 00:04:14.359 forth stretching the calves again sit 00:04:14.359 --> 00:04:16.789 bone to heel connection stretching the 00:04:16.789 --> 00:04:20.449 foot long beautiful neck here so neck is 00:04:20.449 --> 00:04:27.080 attached to the spine here breathe and 00:04:27.080 --> 00:04:29.000 then we'll come back to Center 00:04:29.000 --> 00:04:32.300 awesome take a second to just maybe roll 00:04:32.300 --> 00:04:33.590 up through the spine and rotate the 00:04:33.590 --> 00:04:35.030 wrist just to kind of counteract there 00:04:35.030 --> 00:04:37.880 open the chest open the heart and I mean 00:04:37.880 --> 00:04:39.590 if you want to just be the average bear 00:04:39.590 --> 00:04:42.409 here you can just do these moves but if 00:04:42.409 --> 00:04:43.970 you want to be better than the average 00:04:43.970 --> 00:04:45.949 bear why not why not be bigger better 00:04:45.949 --> 00:04:48.289 shine start to consider your breath like 00:04:48.289 --> 00:04:51.020 really truly in your warmup nice long 00:04:51.020 --> 00:04:52.520 deep breaths just remember my voice 00:04:52.520 --> 00:04:55.340 breathe so before we pop in our ear buds 00:04:55.340 --> 00:04:56.060 you know we're 00:04:56.060 --> 00:04:57.860 connecting to the sound of our breath 00:04:57.860 --> 00:05:00.100 okay inhale reach it all the way up 00:05:00.100 --> 00:05:03.500 stretch the side body and exhale back to 00:05:03.500 --> 00:05:05.680 all fours 00:05:06.670 --> 00:05:09.470 cool now we'll curl the toes under send 00:05:09.470 --> 00:05:11.540 the sit bones high up for downward dog 00:05:11.540 --> 00:05:13.940 we're going to take just three nice long 00:05:13.940 --> 00:05:16.220 smooth deep breaths here so stretch it 00:05:16.220 --> 00:05:17.810 out again consider that sit bone to heel 00:05:17.810 --> 00:05:19.820 connection draw the shoulders away from 00:05:19.820 --> 00:05:23.120 the ears pedal the feet bending one knee 00:05:23.120 --> 00:05:28.430 and then the other one more nice long 00:05:28.430 --> 00:05:34.580 smooth deep breath and then we'll slowly 00:05:34.580 --> 00:05:39.680 lower back down awesome alright so now 00:05:39.680 --> 00:05:41.150 we're going to dive on to all fours 00:05:41.150 --> 00:05:42.740 again this time coming into a plank 00:05:42.740 --> 00:05:44.810 don't panic you got this so we've 00:05:44.810 --> 00:05:46.160 already lifted one leg and then the 00:05:46.160 --> 00:05:47.270 other now we're going to just try 00:05:47.270 --> 00:05:49.250 lifting both so again press away from 00:05:49.250 --> 00:05:49.730 the earth 00:05:49.730 --> 00:05:56.150 nice one long piece here hey nice long 00:05:56.150 --> 00:05:57.290 line from the crown of the head to the 00:05:57.290 --> 00:05:59.690 tip of the tailbone find a rock back and 00:05:59.690 --> 00:06:01.670 forth you can do this tap into your 00:06:01.670 --> 00:06:06.590 breath my friends then slowly lower the 00:06:06.590 --> 00:06:09.290 knees and take the right leg and send 00:06:09.290 --> 00:06:11.690 her on up into your lunge use the 00:06:11.690 --> 00:06:15.260 fingertips to walk up bring the hands to 00:06:15.260 --> 00:06:16.490 the waistline add that knee if you need 00:06:16.490 --> 00:06:18.680 to I feel good here okay I'm going to 00:06:18.680 --> 00:06:21.290 curl the back toes under hug the inner 00:06:21.290 --> 00:06:23.300 thighs in towards the midline create a 00:06:23.300 --> 00:06:27.830 full body experience here breathe and 00:06:27.830 --> 00:06:29.030 then I'm going to slowly leaning 00:06:29.030 --> 00:06:30.530 actually I'm going to widen my stance a 00:06:30.530 --> 00:06:32.480 little bit so I'm on two skis here I'm 00:06:32.480 --> 00:06:34.610 going to slowly lean in and then as we 00:06:34.610 --> 00:06:35.900 were rocking before we're going to rock 00:06:35.900 --> 00:06:41.030 here or pulse here let's do it a couple 00:06:41.030 --> 00:06:42.170 times don't even worry about counting 00:06:42.170 --> 00:06:43.400 this is about stretching is about 00:06:43.400 --> 00:06:45.410 connecting to the body it's about 00:06:45.410 --> 00:06:47.360 feeling good about yourself for even 00:06:47.360 --> 00:06:49.460 taking this moment at all whether you're 00:06:49.460 --> 00:06:51.230 going to go on a run after this or maybe 00:06:51.230 --> 00:06:53.780 you're just prepping for a run on a 00:06:53.780 --> 00:06:56.870 future day cool one more pulse or two 00:06:56.870 --> 00:07:00.680 here breathing then we'll peel the right 00:07:00.680 --> 00:07:02.540 hip crease back fingertips will come to 00:07:02.540 --> 00:07:04.670 the mat as we rock on to that right heel 00:07:04.670 --> 00:07:07.000 and straighten the right leg 00:07:07.000 --> 00:07:09.910 so I'm actively for this one 00:07:09.910 --> 00:07:12.410 peeling the right hip crease back but 00:07:12.410 --> 00:07:14.120 keeping my full body awesome awareness 00:07:14.120 --> 00:07:16.630 breathe breathe breathe 00:07:16.630 --> 00:07:20.479 so base on your legs and your body you 00:07:20.479 --> 00:07:22.910 can stay up tall here you might relax 00:07:22.910 --> 00:07:24.800 the weight of the head down palms coming 00:07:24.800 --> 00:07:26.660 to the earth you might curl the back 00:07:26.660 --> 00:07:27.949 toes under if they aren't already and 00:07:27.949 --> 00:07:30.650 you might sit back so check in with your 00:07:30.650 --> 00:07:31.729 body it's just hard to say like 00:07:31.729 --> 00:07:33.740 everyone's different different levels 00:07:33.740 --> 00:07:37.520 you guys most of you probably watch this 00:07:37.520 --> 00:07:39.650 probably run way more than I do so just 00:07:39.650 --> 00:07:40.910 check it out right your body will tell 00:07:40.910 --> 00:07:42.080 you but you have to have that awareness 00:07:42.080 --> 00:07:47.090 you have to be listening okay one more 00:07:47.090 --> 00:07:51.460 breath and then we switch it on through 00:07:51.460 --> 00:07:53.690 let's actually I wasn't going to do this 00:07:53.690 --> 00:07:54.740 but I'm going to do this to you now 00:07:54.740 --> 00:07:56.240 let's go back to that plank for two more 00:07:56.240 --> 00:07:58.340 breaths come on oh we were just going to 00:07:58.340 --> 00:07:59.870 switch but we can do this so you can 00:07:59.870 --> 00:08:02.570 skip this if you want to breath cycles 00:08:02.570 --> 00:08:09.259 in Anna what was that in and out okay 00:08:09.259 --> 00:08:12.139 lower the knees and we take the left 00:08:12.139 --> 00:08:14.300 foot up same thing as before 00:08:14.300 --> 00:08:16.970 there's no rush the body needs this 00:08:16.970 --> 00:08:20.599 moment means the awareness craves it so 00:08:20.599 --> 00:08:25.570 that you can shine and run longer better 00:08:25.570 --> 00:08:28.190 happier hands come to the waistline and 00:08:28.190 --> 00:08:30.080 we do the same thing as before we kind 00:08:30.080 --> 00:08:31.820 of take a moment to find that full body 00:08:31.820 --> 00:08:34.900 awareness and then we pulse 00:08:39.190 --> 00:08:41.799 if you're super flexy make sure this 00:08:41.799 --> 00:08:43.929 knee isn't going away past the toesies 00:08:43.929 --> 00:08:47.079 let's be mindful keep it stacked we 00:08:47.079 --> 00:08:48.279 wouldn't want to just like go out 00:08:48.279 --> 00:08:51.310 sprinting on our run right right we'd 00:08:51.310 --> 00:08:55.589 start with a walk or a jog so be mindful 00:08:55.589 --> 00:08:58.089 great peel the left hip crease back and 00:08:58.089 --> 00:09:01.029 we rock on to the left heel same thing 00:09:01.029 --> 00:09:01.420 here 00:09:01.420 --> 00:09:16.029 check it out take it nice and slow be 00:09:16.029 --> 00:09:21.100 kind of those sweet hammies man they 00:09:21.100 --> 00:09:25.060 already have the name hammies which is 00:09:25.060 --> 00:09:28.089 kind of cute I guess every one more 00:09:28.089 --> 00:09:34.990 breath and then we'll send it back okay 00:09:34.990 --> 00:09:37.180 from here fingertips to the mat lift the 00:09:37.180 --> 00:09:38.709 back foot up and we're going to send 00:09:38.709 --> 00:09:40.000 that back foot all the way up to meet 00:09:40.000 --> 00:09:41.949 the front forward fold step in the 00:09:41.949 --> 00:09:44.199 middle of the mat here and then nice and 00:09:44.199 --> 00:09:52.540 easy we roll it up Tadasana okay so I 00:09:52.540 --> 00:09:53.680 have three more things to do we can 00:09:53.680 --> 00:09:55.480 totally do this okay toes are pointing 00:09:55.480 --> 00:09:57.430 forward we're in Tadasana we're going to 00:09:57.430 --> 00:09:59.620 breathe uh nice long deep breath in as 00:09:59.620 --> 00:10:01.810 we roll the shoulders then I'm going to 00:10:01.810 --> 00:10:03.430 shift my weight over to one leg I'm 00:10:03.430 --> 00:10:07.019 going to catch the opposite ankle so 00:10:07.019 --> 00:10:10.300 yoga vocabulary moment find a focus a 00:10:10.300 --> 00:10:12.279 Drishti something that you can set your 00:10:12.279 --> 00:10:13.779 gaze on here that's going to help you 00:10:13.779 --> 00:10:15.579 with your balance and stability then 00:10:15.579 --> 00:10:17.620 just as we did in our lunge hug those 00:10:17.620 --> 00:10:19.959 inner thighs together keep the lift the 00:10:19.959 --> 00:10:21.430 full body experience and breathe into 00:10:21.430 --> 00:10:24.850 that quad so I'm breathing here if I'm 00:10:24.850 --> 00:10:27.550 tight I might come to a wall might 00:10:27.550 --> 00:10:29.439 provide myself a good amount of space 00:10:29.439 --> 00:10:32.500 here otherwise if I can then I might 00:10:32.500 --> 00:10:34.660 even grab the toes hug that knee towards 00:10:34.660 --> 00:10:36.009 the center line and then take the 00:10:36.009 --> 00:10:38.230 opposite arm to the back so we're all 00:10:38.230 --> 00:10:40.600 going to be at different levels here the 00:10:40.600 --> 00:10:41.800 tailbone is going to want to come out 00:10:41.800 --> 00:10:43.420 see if you can keep head over heart 00:10:43.420 --> 00:10:45.730 heart over pelvis with our coccyx here 00:10:45.730 --> 00:10:47.889 as we breathe again all at different 00:10:47.889 --> 00:10:51.720 levels breathe breathe breathe 00:10:51.720 --> 00:10:54.279 and then on an exhale release and 00:10:54.279 --> 00:10:58.089 switcheroo here we go holding on to that 00:10:58.089 --> 00:11:02.019 focus that gaze pressing into all four 00:11:02.019 --> 00:11:04.720 corners of the standing foot and hello 00:11:04.720 --> 00:11:06.250 again you want to just be the average 00:11:06.250 --> 00:11:08.050 bear remember your yoga practice 00:11:08.050 --> 00:11:11.140 remember your principles of grounding 00:11:11.140 --> 00:11:12.910 where you can all four corners of the 00:11:12.910 --> 00:11:19.990 feet and lifting where you can that 00:11:19.990 --> 00:11:22.380 opposition 00:11:22.500 --> 00:11:27.779 one more breath and then on an exhale 00:11:27.779 --> 00:11:30.970 gently release okay hold on to that 00:11:30.970 --> 00:11:32.649 focus we're going to switch now again 00:11:32.649 --> 00:11:34.329 this time we're going to lift the leg 00:11:34.329 --> 00:11:36.519 forward bringing the right ankle or 00:11:36.519 --> 00:11:38.560 whatever leg you're lifted that ankle to 00:11:38.560 --> 00:11:40.959 the top of the opposite thigh hold on to 00:11:40.959 --> 00:11:44.230 your ass now hold on to the wall if you 00:11:44.230 --> 00:11:47.860 need to or just hug those inner thighs 00:11:47.860 --> 00:11:50.380 together remember that opposition take a 00:11:50.380 --> 00:11:52.930 deep breath in as you exhale reach the 00:11:52.930 --> 00:11:54.790 fingertips forward and begin to bend 00:11:54.790 --> 00:11:58.060 that standing leg rotate this ankle one 00:11:58.060 --> 00:11:59.860 way and then the other if you like again 00:11:59.860 --> 00:12:01.620 we can have one hand at the wall here 00:12:01.620 --> 00:12:06.220 absolutely or railing we can stay here 00:12:06.220 --> 00:12:08.050 to go a little deeper will continue the 00:12:08.050 --> 00:12:10.930 fingertips all the way down breathing 00:12:10.930 --> 00:12:13.240 into the outer edge of that hip notice 00:12:13.240 --> 00:12:14.800 I'm not just collapsing but I'm still 00:12:14.800 --> 00:12:16.930 pressing into all four corners of the 00:12:16.930 --> 00:12:17.230 feet 00:12:17.230 --> 00:12:21.250 lots of awareness inhale in as you 00:12:21.250 --> 00:12:23.200 exhale slowly roll up if you were down 00:12:23.200 --> 00:12:26.620 and then shake it out same thing on the 00:12:26.620 --> 00:12:29.620 other side deep breath in long beautiful 00:12:29.620 --> 00:12:34.000 neck and we check it out crossing the 00:12:34.000 --> 00:12:36.670 opposite ankle over checking it with the 00:12:36.670 --> 00:12:40.300 hips tailbone down spine nice and long 00:12:40.300 --> 00:12:42.190 you can rotate that ankle here and again 00:12:42.190 --> 00:12:45.699 you might just stay here or we'll send 00:12:45.699 --> 00:12:47.620 the fingertips forward and Bend that 00:12:47.620 --> 00:12:50.730 standing leg to go a little deeper 00:12:50.730 --> 00:12:56.230 breathe and we might stay here or we 00:12:56.230 --> 00:12:58.449 might be at the wall or we might be in a 00:12:58.449 --> 00:13:02.260 mudra or we might go a little deeper by 00:13:02.260 --> 00:13:03.520 bending forward 00:13:03.520 --> 00:13:05.770 again nice deep bend in that standing 00:13:05.770 --> 00:13:07.270 leg we breathe here 00:13:07.270 --> 00:13:18.339 lots of awareness cool then we press 00:13:18.339 --> 00:13:21.040 into the standing leg slowly come up and 00:13:21.040 --> 00:13:24.820 then we shake it out cool last thing I'm 00:13:24.820 --> 00:13:28.770 calling the twizzler to make that up 00:13:28.770 --> 00:13:30.910 we're going to cross the ankles most of 00:13:30.910 --> 00:13:32.709 us have done this before toes pointing 00:13:32.709 --> 00:13:34.270 forward or they can cross a little bit 00:13:34.270 --> 00:13:37.180 too but just keep a nice mindfulness of 00:13:37.180 --> 00:13:38.380 what feels good in terms of toe 00:13:38.380 --> 00:13:40.209 placement now press in the back two 00:13:40.209 --> 00:13:42.550 corners of the heels as well inhale 00:13:42.550 --> 00:13:45.279 reach it all the way up like your this 00:13:45.279 --> 00:13:46.450 is where I think I got the twizzler 00:13:46.450 --> 00:13:49.839 thing like in Figure Skating like you're 00:13:49.839 --> 00:13:53.290 not to do a twizzle pull the thumbs back 00:13:53.290 --> 00:13:56.620 and then exhale soft bed in the knees so 00:13:56.620 --> 00:13:57.670 this might be different than what you've 00:13:57.670 --> 00:13:59.680 done at gym class melt it down go a 00:13:59.680 --> 00:14:01.060 little along Garneau knee here how are 00:14:01.060 --> 00:14:03.130 you so soft bend in the knees we're not 00:14:03.130 --> 00:14:05.560 knees are not locked but soft bend the 00:14:05.560 --> 00:14:07.720 knees and then find that organic 00:14:07.720 --> 00:14:10.149 movement find what feels good let the 00:14:10.149 --> 00:14:13.570 weight of the head go breathe keep a 00:14:13.570 --> 00:14:18.040 focus on your feet seize then to come 00:14:18.040 --> 00:14:20.500 out press into the heels draw the navel 00:14:20.500 --> 00:14:21.940 connect to your Center to all the navel 00:14:21.940 --> 00:14:27.339 to the spine and slowly really roll out 00:14:27.339 --> 00:14:28.570 that was a combination of roll up and 00:14:28.570 --> 00:14:30.970 release okay and we switched last thing 00:14:30.970 --> 00:14:34.180 then we're on our way to freedom just 00:14:34.180 --> 00:14:35.740 kidding the freedom is here right guys 00:14:35.740 --> 00:14:39.070 with me okay crossing the legs inhale 00:14:39.070 --> 00:14:42.550 tuck the pelvis reach' find a soft bend 00:14:42.550 --> 00:14:44.620 the knees again soft been here not 00:14:44.620 --> 00:14:47.880 locked and here's a Wayne's World moment 00:14:47.880 --> 00:14:50.290 not even going to do it you'll know if 00:14:50.290 --> 00:14:55.120 you know you know release sit down don't 00:14:55.120 --> 00:14:58.260 feel stuck work it out 00:15:07.840 --> 00:15:10.790 awesome press into the heels draw the 00:15:10.790 --> 00:15:16.100 navel up towards the spine and slowly we 00:15:16.100 --> 00:15:19.940 reach it up reaching up towards the sky 00:15:19.940 --> 00:15:24.950 towards the Stars unravel the feet stand 00:15:24.950 --> 00:15:26.450 up nice and tall take a deep breath in 00:15:26.450 --> 00:15:30.380 look up and exhale palms together at the 00:15:30.380 --> 00:15:31.220 heart 00:15:31.220 --> 00:15:35.630 I must stay awesome now you are ready 00:15:35.630 --> 00:15:38.360 for your run mix-and-match these 00:15:38.360 --> 00:15:40.970 together listen to your body and let me 00:15:40.970 --> 00:15:42.080 know how your run goes all right I'm 00:15:42.080 --> 00:15:43.730 gonna go run right now - I am not 00:15:43.730 --> 00:15:46.810 kidding all right let's go 00:15:59.990 --> 00:16:02.050 you