yoga stretches

what's up party people? welcome to "yoga withadriene", and i am adriene, and why am i doing this like we're about todo a mr. rogers episode? i just got back from a run, and it's so importantto take a moment to stretch the body and cool down. the system is so much happier and the musclesare so much happier 24 hours, and 48 hours, later if you really take justa small moment to stretch out after your run, or your jog, or even a briskwalk. so, take your shoesies off, have a sip of water, and let's hop onthe mat for runners cool down. [music]

all right, to begin we're going to come standingin a nice wide legged stance here. so, go ahead and send the fingertipsout left to right. and this is a nice way to just kind of gauge yourstance, or just a little bit of guide, is to maybe align the ankles underneaththe wrists, or there abouts. go ahead and pull the pinkies back.stand up nice and tall. take a deep breath in, and then exhale. release the palms to the sides of the legs.turn the two big toes just slightly. feel that stretch in the outer edgeof that back foot, and draw energy up from the arches. so, we're not...imean, chances are we're a

little bit tired after the run, but we'renot just spilling our guts into the earth, but trying a little energetic pullup from the earth, and taking a nice deep breath in. cool. spread the fingertips. reach fingertips leftto right as you reach all the way up. take a deep breath in and exhale,blow it out. great. inhale, reach it up take up lots of space, lengthen throughthe side body, and exhale blow it out. one more, check in with the neck,inhale. you're awesome you ran today, and exhale, blow it out. awesome. hands come to the waistline. we draw the shoulderblades together standing

wide legged forward fold. so, press on allfour corners of the feet. be careful not to lock the knees here. keep theheart nice and open as you inhale in, and then on an exhale we'll slowlysend the sit bones, shine them towards the back edge of your mat, orthe back of your mat here, whatever that is, and then we're going totake a second here with a nice flat back. so, if this is a new posture for you, youmight check out the foundations of standing wide-legged forward fold thatwe have on the foundations playlist here at the yoga with adriene channel.take a deep breath in, and

then on an exhale i'm going to release thefingertips slide them all the way down. go ahead and come to a standing wide leggedforward fold here. so, we're going to be at different levels here. we mightbe a little bit stuck here so we'll bend the knees, we'll grab the elbows,and maybe chill out here, gorilla style. maybe we are...we are able, got excited, sorry.maybe we are able to draw energy through the arches of the feet, andrelax fingertips, our palms on the earth, weight of the head down. and thenmaybe we're able to bend the

elbows and walk the palms in line with thearches of the feet coming a little bit deeper into the stretch here, maybereleasing the crown of the head down to the earth. and we breathe here,at any level. so, we're working at all different levelshere. we're breathing either here, here, or here. drawing energy up throughthe arches of the feet, and again, taking nice long smooth deep breathes.i'm kind of rocking a little bit back and forth, nice and slow, and theni'll find stillness. great. to come out i'm going to press on the outeredges of the feet, draw my naval in towards my spine. so, a little awarenessof my center here as i

come up on my fingertips, loop the shoulders,and come back to that flat back position. hands come to the waistlinehere. soft knees as i press on all four corners of the feet, and slowly riseup. cool. take a deep breath in reach the fingertipsup towards the sky. this time we'll bring the palms together and exhalehands to heart. now, just take a second here, if you're feeling adventurous,you can close your eyes, just kind of challenge your balance here, as wecool off. and then releasing the fingertips and interlacing them behind thetailbone here. so, keeping the legs nice and wide, i'm goingto tuck my pelvis in just

slightly here. so, lengthening tailbone down,drawing the knuckles down towards the earth as i open the chest. takea second here to wag the nose back and forth, check in with the neck, coolher down. then i might bring the palms together herejust to show you what that looks like. i might bring the palms together, ori might keep the wrist nice and square, so depending on how the shouldersare feeling. we take a deep breath in, work up open the chest, and exhale.keep it open, open, open, open as we come back to that wide-legged standingforward fold. again, i'm not locking the knees here. niceawareness drawing energy up

from the arches of the feet, and again palmscan come together here as they come up over the head, or i can square thewrist here. now, i'm going to find a little bend back and forth. this isn'ta big, big bend. i'm keeping all four corners of the feet on the earthas i rock a little left to right. nice long smooth deep breathes. chest is open,still a nice awareness in the center, the space between the naval andthe spine as we take a deep breath in come back to center. exhale release,and slowly pressing into all four corners of the feet. draw the chin intothe chest. we draw the knuckles towards the back, and we slowly rollit up once again. awesome.

release the fingertips, take a deep breathin, reach the palms up, and exhale back down to the heart. namaste. great. take a deep breath in. lift your sternumto your thumbs, soft knees here. inhale in, exhale. last time, standingwide-legged forward fold. this time we're going to go into a twist.so, left palm's going to come to the center line. i'm not going to clasp downhere, but i'm going to press away from the earth as i inhale. open up throughthe right wing. spiral you heart rib cage up towards the sky. find anice long beautiful neck here as we breathe.

again, drawing the knee caps up, drawing energyfrom the arches of the feet. take a deep breath in here. inflateand then on an exhale softly release. right palm replaces the left, andagain, we press away from the mat, and then find our twist on the otherside. oh yeah, baby. draw the shoulders away from the ears. find what feelsgood. use your breath here to cool it down. inhale in, inflate and exhale,soften, and release. sweet. bend the knees generously here. you're goingto turn the right toes out, left toes in, and come to a runners lungetake one breath in here as you inhale breathing into the front of that lefthip crease, and exhale slowly

lower onto the left knee. great. pulling the right hip crease back i'mgoing to come onto that right heel, and keeping left hip stacked over leftknee i'm just going to breathe here. pulling right hip crease back here,flexing that foot. inhale, lift, and lengthen, open your heart, chin forward,and exhale, soften, and bow. couple breaths here. cool it down nice andslow. then rolling through that right foot. awesome everyone. bring the fingertips towards the inside, andthen we're going to lift that back knee nice and easy keeping both kneesbent, we kind of come through

this gorilla posture here, oh yeah, and thentake it to the other side. runners lunge, left foot forward, right footback. take a second here to let the heart radiate,shine forward. deep breath in as we stretch into that right hip crease,and then on an exhale we lower the right knee, peel it back, flexing throughthe left foot. now really pulling that left hip crease back. slow down the breath. and we inhale, lift,and lengthen. look forward, chin lifts up, and exhale, weight of the head softensdown. great. after one smooth breath in and out, we'llroll through that left heel bring

the fingertips towards the arch of that leftfoot. so, towards the inside once again, and we're going to come back tothat gorilla posture pivoting on the feet. this time we're going to heel,toe, heel, toe the feet in towards the center, and come into a littlebit of a squat. so, this will be a little...hello, welcometo yoga with adriene...this will be a little bit different for everyone. toesare going to point out, and we're going to drop the sit bones down. now,right away our body might be talking to us. so, we might lift the heelsand come into more of a froggy variation of this posture, or we might beable to keep the soles of the

feet down, but still need a lot of stability. so, keep the palms on the earth, fingertipson the mat where we draw a couple circles with the nose one way, andthen the other. breathing into the calves. breathing into the feet, and thenyou can stay here working the neck, chilling out in your froggy, breathinginto the legs, or if we are able to come soles of the feet to the mat,or perhaps you're already there, then keep the palms on the earth do your neckcircles here, or bring the palms together and find a little resistancehere as we squeeze the legs towards the arms, and the arms towards thelegs here.

so, we're finding a little resistance. wehave a couple different places to work out here, breathing into the hips, thelegs, and finding softness in the neck, shoulders. cool. and then we'll release where ever we are witha nice deep breath in, and a long exhale out. great. gentle transitionhere as we use one fingertips in front, one set of fingertips in back to comeon to the sit bones, and we'll send the legs out in front. shake it out here,palms to the earth. just shake it out. nice and easy nothing fancyhere. great. then we're going to send the legs wide. i'mgoing to come back onto my mat.

i'm going to bring one leg in, and preparefor kind of a one, not kind of, a one legged pigeon, although we're goingto do a little variation here. so, nice and easy as we get into this today. so, draw the right heel in, send the lefttoes towards the back edge of your mat. use your palms on the earth to shiftup and over. so lift the hips up so we're not staying on that righthip, but we're coming in here, and then we're walking the left toes out.so, this is going to be a little different for everyone. so, maybe rocking a little back and forthif you're new to the practice.

and then we'll all come up onto the fingertips.come on to the top of that back foot as you inhale breath, lift yourheart. and as you exhale, fold. so, we might stay palms on the earth here.this might be our fold. one legged pigeon, we might come onto the forearmshere, interlace the fingertips, and relax the weight of the headover here, or you might come all the way down breathing. keeping a nicebrightness in the ball joint of this right big toe, a nice connection withmy foundation in the back foot. and we do have a foundations pose for onelegged pigeon so if you're interested in the basics of this posture,and supporting it, and growing it

check that out. forehead might come to theearth here as we breathe three nice long, smooth deep breaths. use the palms, the fingertips, to slowly walkit back up. palms are going to come to the inside here. i use my rightpalm to support this next move as i swing the left fingertips behind. i takea gander back at that back foot, the left foot, and i might stay herein a little twist, or i might bend that left knee peel the right toes upcatch the ankle, or the arch of the inner foot, and breathe into that quad. now, if you are able to come onto the toes,great, but just catch it

wherever you naturally catch it today. so,there's no need to overstretch that quad here at this point in the practice,especially after our run. draw the lower belly in slightly, and justfigure out where you are today. soften the skin of the face, relax the jaw,one more breath here, and then we gently release. we roll onto the buttocks,the sit bones, and [consoles] the feet together for buddha konasana. takea second to sit up nice and tall. we can interlace the fingertips aroundthe toes, or we can use the thumbs to massage the arches of the feet,or we can grab the ankles here as we sit up nice and tall.

inhale in, as you exhale, on a breath out,we fold forward, and on an inhale roll it up. great. we're going to take it to the other side now.so, we're going to send the legs out wide sit up nice and tall, and thenmove into this nice and slow. so, left heel comes in, right foot goes out.and we're cooling down, right. so, it's almost like rather than hard movinginto postures, we're just kind of softly, like we're moving through water. softly moving in and out of things here, especiallywith the hips, as we bring a little brightness to that left foot,and there's a blister from

running. i was going to say war wound, butthat's not very yogic, but i'm just playing. okay, walk the right toes out breathing intothe front of that right hip crease. use the fingertips to sit up niceand tall, full body stretch, long puppy belly here, foundation nice and strong,full body experience, yeah baby, and then exhale, we release. find what feels good for you today, so itmight be here, it might be here, or it might be all the way down. you mightfind a gentle rock back and forth, and everyone, everyone my friends takea nice long smooth deep

breaths here. get your money's worth. findwhat feels good. fresh blood. fresh oxygen. and after at least three breaths here, i'lluse the palms, the fingertips, the connection to my center to come back upthrough center, and then check out this right quad. so, i'm not forgettingabout my torso here, so i'm not just collapsing in and like reaching backand catching it for dear life. i feel like that's how we kind of create someinjuries here in our cool down. so, keep the mindfulness going here as weswim right fingertips back, nice and slow. i might just reach back here andbe like one day, one day, right

foot, right ankle, one day, and maybe thatday is today. so, i slowly peel it up. check it out here, breathing, and then i canexperiment. so, this might not be something that we do today. this mightbe something that we work towards, and rather than getting discouragedby things in yoga that you cannot do, i say, "smile, enjoy that you havesomething to work towards." you can return to the video again, returnto the body, return to the mat, and say, "what's up? what's it going to betoday?" one more breath here and exhale gently release. we'll slowly rollback onto the sit bones, come

back to that baddha konasana for one morebreath, as we inhale, lifting and lengthening up through the crown of the head,and exhale bowing forward. namaste. all right my friends, so that was our runnerscool down that we just did together. you can take a nice deep breathin of gratitude at this time. first for yourself for taking the time torun today, and also for taking the time to cool it down. stay cool. be cool,boy. leave questions, comments below. i love tohear from you, love to hear your requests. be sure to nurture the body beforeand after you run, and we'll

see you next time. namaste.