WEBVTT

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- What's up my friends?

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Welcome to yoga with Adriene.

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I'm Adriene and today we have

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an awesome seven minute 
post-run yoga for you.

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So take your shoes 
off and let's get started.

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(upbeat music)

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Alright my friends,
let's start on all fours.

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Hopefully you're nice 
and sweaty, feeling good.

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Your endorphins 
got kicked up a notch

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on your jog, 
your walk or your run.

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Come to Tabletop Position.

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Take a deep breath in 
and a long breath out.

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On your next inhale, 
drop the belly,

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open the chest, look forward

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and really just soften the face,

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and like, let whatever 
wants to happen happen here.

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You've earned it.

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Find a little 
stretch in the neck,

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maybe some horsey lips. 
Whatever feels good.

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And then when 
you're ready maybe wag

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your tail a little bit, too.

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Yeah, why not?

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Love to do that on YouTube.

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It's my life's dream, 
wag your tail on YouTube.

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Okay, here we go.

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Claw the fingertips into 
the earth and round through.

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Just one of these, 
so make it a good one.

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Press into the tops of the feet.

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Chin to chest. Oh, life is good.

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Make some sounds 
if it feels good,

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really stretch the 
muscles of the back body

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by pressing that 
which is touching the earth,

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really down, down, 
down, and then lifting up

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with the rest of your body.

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Inhale and exhale 
to release. Awesome.

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From here you're 
going to walk the hands.

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Curl the toes under, excuse me.

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and then walk the 
hands all the way up

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to the hip creases.

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Little foot stretch here.

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Lift your heart. 
Lift your chest.

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Stay here, kneading your thighs

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or reach the fingertips around,

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interlace the fingertips behind

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and open the chest.

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So yogi's choice here.

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Really listen to your body.

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It's different 
after every run, right?

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Different every practice.

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Find soft, easy movement here.

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Take one more breath.

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Great. And if the fingertips 
are interlaced, release.

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And we're going to 
come all the way up.

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Uncurl the toes. Press the tops

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of the feet into the earth.

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Gate Pose, so 
connect your core just

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for a little 
stability in this transition.

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You're going to take 
the right foot out long

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and turn the right toes in.

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So really press 
into the outer edge

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of that back foot.

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Then when you're ready, inhale,

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reach the fingertips up high.

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Feel that stretch

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and then exhale tilting over.

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Right hand can 
come to the waist line

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or gently to the leg. 
Then lift your chest

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and then really press into the
top of your left foot here.

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Keep length through the crown.

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Inhale. Maybe go a 
little deeper, then exhale.

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Come back to center. 
Awesome, awesome work.

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Fingertips come forward. 
Tabletop Position.

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Cat-Cow. Inhale. 
Open the chest.

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Should feel really good here.

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Pause. And then when 
you're ready, round through.

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Keep pressing into your feet.

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Great. Then inhale. 
Come back to center.

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Bring the right 
knee in. Roll up.

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Connect to your core. 
Send the left leg out long.

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Turn the left toes in.

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so really find a lift through
all four sides of the torso.

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And then when 
you're ready, inhale,

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reach for the sky. And exhale.
Gentle tilt to the left.

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Left hand gently 
on the leg or come,

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bring it to the waist line here.

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And then breathe. 
It should feel really good.

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Press into the top 
of that right foot.

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Inhale. Exhale back to center.

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Awesome work.

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Hands come forward, 
or fingertips come forward.

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Inhale. Drop the belly.

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Open the chest.

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Pause here. Breathe.

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Then exhale round 
through chin to chest.

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Breathe.

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Fabulous. Bring the 
left knee in from here.

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And then we're back 
on Tabletop Position.

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You're going to send 
the right leg out long.

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Curl the toes under and then

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just rock a 
little front to back.

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Don't collapse in 
the head or neck here.

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Stretching the 
achilles, the calf.

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It should feel really good.

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Sweet. Then walk the 
hands a little bit forward

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and bring your right knee all
the way in and around and up

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for a one-legged Pigeon Pose.

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Walk the left knee back. Inhale.

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Open the chest. Lift your heart.

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If you like, you can take it
down for a couple breaths.

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And after about 
two breath cycles,

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nice full deep breaths, 
you'll bring it back up

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and look past 
your left shoulder.

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Maybe you reach, just reach
and stretch for your left toes,

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or maybe you bend that left knee

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and clasp the inner 
arch or inner ankle.

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Take it easy here. 
Don't push it,

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but maybe in time, you'll
be able to find a little bit

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more depth in that quad 
stretch, but don't push it.

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Be super mindful.

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Inhale in. 
Lift your heart. Exhale.

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Release with 
control if you had that leg.

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We'll come back to 
Tabletop, nice and easy.

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Find length 
through the crown and then

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curl the left toes 
under and start to rock.

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Give thanks for your 
body as you breathe deep.

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Maybe complete the 
sentence: I choose ...

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Why not? A little 
mind/body work here as we

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stretch and release post run.

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And then, when you're ready, 
walk the hands forward

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and then bring the 
left knee in and around

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for your one-legged Pigeon.

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Walk the right knee back.

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Notice how this 
side is different.

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Stay present. Keep listening.

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And then you can stay 
lifted here, finding length.

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Or we can soften and bow.

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Take a couple breaths 
here, and again, you might

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close your eyes and finish 
the sentence: I choose...

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Just see what comes up.

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And we'll slowly roll it up.

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Take a look past your 
right shoulder this time.

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Maybe it's just a big stretch.

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Lifting up 
through the armpit chest.

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Feeling that nice 
stretch in the pec here.

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Side body's long. 
Big stretch in the psoas

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and then you can 
take it a little deeper,

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perhaps, by reaching back, 
grabbing that inner ankle

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or inner arch. Breathe deep.

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Don't push it. Be super mindful.

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Then release 
whenever you're ready.

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This time, we're going 
to swing the legs around

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and end with a 
classic Baddha Konasana.

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Ending with a little butterfly.

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You can interlace the 
fingertips around the toes.

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Sit up nice and tall. 
Start to just cool off.

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Nice work my friends.

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Take a deep breath 
in through the nose

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and exhale out 
through the mouth.

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Come on now, big breath in.

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Exhale out through the mouth.

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And one more time.

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Awesome. Release. Ankles can
cross or legs can go out.

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Bring the palms together.

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Bring them all the 
way up to your third eye.

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You're awesome. I'm awesome.
Have a great rest of your day.

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Deep breath in. 
And exhale to bow.

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Namaste.

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(upbeat music)