WEBVTT 00:00:00.490 --> 00:00:02.210 - What's up everyone? Welcome to Yoga With Adriene, 00:00:02.210 --> 00:00:05.070 I'm Adriene and this is Benji and today we have a great 00:00:05.070 --> 00:00:07.200 seven minute pre-run yoga for you, 00:00:07.200 --> 00:00:10.421 so hop into something comfy and let's get started. 00:00:10.421 --> 00:00:13.966 (upbeat music) 00:00:23.099 --> 00:00:25.070 Alright pals, let's begin. 00:00:25.070 --> 00:00:27.360 Feet hip width apart, sit up nice and tall. 00:00:27.360 --> 00:00:30.022 Start to cultivate this full body awareness. 00:00:30.022 --> 00:00:31.997 You're gonna shift your weight to one foot 00:00:31.997 --> 00:00:33.300 and just take the other foot back and you're 00:00:33.300 --> 00:00:34.710 just gonna stretch the top of the foot. 00:00:34.710 --> 00:00:38.650 Now as you do this, lift your hips up towards the sky. 00:00:38.650 --> 00:00:42.090 Lift your heart, start to breathe here. 00:00:42.090 --> 00:00:43.650 Inhale. 00:00:43.650 --> 00:00:45.780 Exhale, release and switch, other foot. 00:00:45.780 --> 00:00:48.080 Just take the toes back, 00:00:48.080 --> 00:00:50.790 lift your heart, stretch the top of the foot. 00:00:50.790 --> 00:00:52.380 Lift your hip points up towards the sky, 00:00:52.380 --> 00:00:55.770 so tuck your pelvis a little bit, inhale. 00:00:55.770 --> 00:00:58.770 And exhale, release. Awesome. Walk to the top of your mat if 00:00:58.770 --> 00:01:01.380 you aren't there already and take a big full body stretch. 00:01:01.380 --> 00:01:04.480 Inhale, reach for the sky. 00:01:04.480 --> 00:01:08.370 Exhale, take a Forward Fold with bent knees. 00:01:08.370 --> 00:01:11.286 Take a couple seconds here to just feel it out. 00:01:11.286 --> 00:01:12.730 Stretch the lower back. 00:01:12.730 --> 00:01:14.660 We don't want those muscles to 00:01:14.660 --> 00:01:19.415 tighten or tense up while we're on our run or the jog. 00:01:19.415 --> 00:01:23.050 Maybe lift your toes, start to stretch through the feet. 00:01:23.050 --> 00:01:27.550 Again, bend your knees if you haven't already. Bend the knees. 00:01:28.866 --> 00:01:31.970 Great, then now to the neck and the shoulders, release. 00:01:31.970 --> 00:01:35.280 Maybe shake the head a little yes, a little no. 00:01:37.367 --> 00:01:39.230 Breathing deep. 00:01:41.497 --> 00:01:44.626 Great, then we'll walk the feet together 00:01:44.626 --> 00:01:47.110 and step the left leg all the way back. 00:01:47.110 --> 00:01:49.680 Lower the left knee and then walk it back just a little bit, 00:01:49.680 --> 00:01:50.820 front knee over front ankle. 00:01:50.820 --> 00:01:53.160 Inhale, open the chest, open your heart, 00:01:53.160 --> 00:01:55.450 big stretch here, lift, lift, lift. 00:01:55.450 --> 00:01:57.440 And then exhale, release. 00:01:57.440 --> 00:01:59.830 Take it back, right hip crease pulls back, 00:01:59.830 --> 00:02:03.464 right toes flex towards the face, inhale. 00:02:04.610 --> 00:02:06.412 And exhale. 00:02:06.412 --> 00:02:08.870 Inhale, come back to your nice low lunge, 00:02:08.870 --> 00:02:10.560 lift the back knee, 00:02:10.560 --> 00:02:13.780 and we'll plant the palms and step it to Downward Dog. 00:02:15.249 --> 00:02:17.211 Beautiful inhale in. 00:02:18.123 --> 00:02:20.570 Exhale out. 00:02:20.570 --> 00:02:22.999 Step the left foot up, lower the right knee. 00:02:22.999 --> 00:02:25.080 Walk the right knee back just a little bit. 00:02:25.080 --> 00:02:27.049 Find that nice stretch in the psoas. 00:02:27.049 --> 00:02:28.450 And when you're ready, inhale, 00:02:28.450 --> 00:02:32.210 open the chest, lift your heart, palms open. 00:02:32.210 --> 00:02:34.740 We lift the chest up towards the sky. 00:02:34.740 --> 00:02:36.770 And then exhale, take it down, awesome. 00:02:36.770 --> 00:02:38.440 Pull the left hip crease back, 00:02:38.440 --> 00:02:41.228 flex your left toes towards your face. 00:02:41.228 --> 00:02:43.200 Bend in that left knee here. 00:02:44.648 --> 00:02:46.360 Start to amp up your breath a little. 00:02:46.360 --> 00:02:49.900 Make the inhales longer, fuller, deeper. 00:02:49.900 --> 00:02:51.840 Cool, then roll through, 00:02:51.840 --> 00:02:54.410 come back to your nice little lunge, inhale in. 00:02:54.410 --> 00:02:57.115 Exhale, Downward Facing Dog. 00:02:57.115 --> 00:03:00.690 Take a couple moments here to walk your dog. 00:03:00.690 --> 00:03:03.450 Really stretch the legs. 00:03:03.450 --> 00:03:05.750 Create more awareness in the shoulders. 00:03:09.108 --> 00:03:12.942 The torso, the side body stretches here. 00:03:12.942 --> 00:03:14.300 Alright, then inhale, 00:03:14.300 --> 00:03:16.630 lift the right leg up high, Three-Legged Dog. 00:03:16.630 --> 00:03:19.680 Exhale, bend your right knee open it up. 00:03:19.680 --> 00:03:21.700 Great, then bring it all the way through to your lunge. 00:03:21.700 --> 00:03:23.530 Nice, low lunge. 00:03:23.530 --> 00:03:24.420 Beautiful. 00:03:24.420 --> 00:03:25.880 Right leg is forward, left leg is back, 00:03:25.880 --> 00:03:28.020 inhale, look forward. Now, check it out. 00:03:28.020 --> 00:03:29.780 Exhale, walk your right toes, 00:03:29.780 --> 00:03:32.470 your right foot towards the left side of your mat. 00:03:32.470 --> 00:03:34.390 Then you're gonna bend your back leg 00:03:34.390 --> 00:03:37.000 and you're gonna step it up behind your right foot. 00:03:38.576 --> 00:03:40.640 And then, Forward Fold over that. 00:03:41.761 --> 00:03:43.220 Release any tension in the head, 00:03:43.220 --> 00:03:48.719 the neck again and we'll breathe here, fully, deeply. 00:03:53.980 --> 00:03:56.048 Great, softly bend the knees, 00:03:56.048 --> 00:03:58.880 bring the right foot around to meet the left. 00:03:58.880 --> 00:04:01.160 Feet are together. 00:04:01.160 --> 00:04:03.240 Inhale, lift up halfway. 00:04:03.240 --> 00:04:07.021 Find length in the spine and then exhale Forward Fold. 00:04:07.021 --> 00:04:08.672 Awesome work. 00:04:08.672 --> 00:04:10.820 Step the right foot back, step the left foot back, 00:04:10.820 --> 00:04:12.370 powering up a little bit through the core 00:04:12.370 --> 00:04:14.180 to support the back body, Plank Pose. 00:04:14.180 --> 00:04:16.830 Press away from your yoga mat. Inhale in. 00:04:17.700 --> 00:04:19.830 And then, exhale, lift the hips up high and back, 00:04:19.830 --> 00:04:21.408 Downward Facing Dog. 00:04:22.670 --> 00:04:24.399 Alright, pedal it out. 00:04:25.878 --> 00:04:28.190 Start to wake up the body, wake up your breath. 00:04:29.173 --> 00:04:31.350 And here we go, inhale, left leg up high, 00:04:31.350 --> 00:04:32.620 Three-Legged Dog. 00:04:32.620 --> 00:04:34.280 Exhale, bend the knee, open it up. 00:04:35.620 --> 00:04:39.450 Great, step it all the way up into your nice low lunge. 00:04:39.450 --> 00:04:41.350 And when you're ready, inhale, open the chest, 00:04:41.350 --> 00:04:44.680 find length, firm the shoulder blades in the back. 00:04:44.680 --> 00:04:46.520 Alright, now we'll walk that left foot 00:04:46.520 --> 00:04:50.670 over towards the right side of the mat just a bit. 00:04:50.670 --> 00:04:52.080 And when you're ready, bend that back leg 00:04:52.080 --> 00:04:54.140 and step it up behind. 00:04:55.426 --> 00:04:57.020 And find your Forward Fold here, 00:04:57.020 --> 00:04:59.020 releasing any tension, 00:04:59.020 --> 00:05:01.730 any holding in the neck and the shoulder girdle. 00:05:03.675 --> 00:05:06.088 Breathing deep. 00:05:06.088 --> 00:05:08.910 Really feel your feet connected to the earth. 00:05:10.666 --> 00:05:12.740 Spread awareness throughout the whole body, 00:05:12.740 --> 00:05:15.251 something you're gonna take with you, 00:05:17.770 --> 00:05:19.162 into your run. 00:05:23.683 --> 00:05:25.870 Great, activate your core muscles 00:05:25.870 --> 00:05:28.150 and we'll bring the right foot around, 00:05:28.150 --> 00:05:30.570 step it beside the left. 00:05:30.570 --> 00:05:33.663 Inhale, halfway lift again, find length. 00:05:33.663 --> 00:05:36.230 And then exhale, release. Bend the knees so much so now 00:05:36.230 --> 00:05:38.460 that your belly comes to the tops of the thighs. 00:05:38.460 --> 00:05:41.420 Tuck the chin and then roll it up slowly. 00:05:41.420 --> 00:05:42.980 Again, really feeling this 00:05:42.980 --> 00:05:45.510 connection of your feet to the earth. 00:05:46.520 --> 00:05:48.530 Come up to Mountain Pose. 00:05:48.530 --> 00:05:51.198 Stand up nice and tall. 00:05:51.198 --> 00:05:53.790 Great. Here we go, feet are together, 00:05:53.790 --> 00:05:55.988 almost done here. Interlace the fingertips, 00:05:55.988 --> 00:05:56.990 catch your right knee, 00:05:56.990 --> 00:05:59.000 squeeze and lift, squeeze and lift. 00:05:59.000 --> 00:06:00.993 Rotate the right ankle. 00:06:01.822 --> 00:06:03.760 Awesome, then take it back. 00:06:03.760 --> 00:06:06.890 Maybe the left hand comes to the chest if you like. 00:06:06.890 --> 00:06:08.450 Quad stretch, lift your heart. 00:06:08.450 --> 00:06:11.375 Think about your hip points lifting up towards the sky. 00:06:11.375 --> 00:06:13.070 So if there's a tilt in the pelvis here, 00:06:13.070 --> 00:06:15.000 you want it to kinda bring it in. 00:06:16.425 --> 00:06:18.380 Wonderful, try to release with care, 00:06:18.380 --> 00:06:20.030 with grace and then take it to the other side. 00:06:20.030 --> 00:06:22.580 Interlace the fingertips, catch your left knee, 00:06:22.580 --> 00:06:24.470 lift and squeeze, lift and squeeze, 00:06:24.470 --> 00:06:26.642 rotate the left ankle. 00:06:30.655 --> 00:06:32.370 Beautiful, then when you're ready, squeezing our thighs 00:06:32.370 --> 00:06:35.790 together, so connect to that core strength and quad stretch. 00:06:37.737 --> 00:06:39.450 You could also take a little Dancer Pose here, 00:06:39.450 --> 00:06:42.700 a little Standing Bow. 00:06:45.904 --> 00:06:46.680 Take a deep breath in, 00:06:46.680 --> 00:06:48.760 lift the hip points up towards the sky. 00:06:48.760 --> 00:06:50.610 So again, if the pelvis is tilting out here, 00:06:50.610 --> 00:06:53.076 bring it in just a little bit. 00:06:53.076 --> 00:06:57.360 Inhale and exhale, release with care, with grace. 00:06:57.360 --> 00:06:59.910 Awesome. Big stretch to reach for the sky. 00:07:02.175 --> 00:07:04.177 Then exhale hands to heart. 00:07:05.320 --> 00:07:06.813 Go get them, Tiger. 00:07:08.043 --> 00:07:11.490 (upbeat music)