Yoga learning Yoga For Runners 2 - Cool Down Sequence > Yoga

 

What's up party people?
Welcome to "Yoga with Adriene", and I am Adriene,
and why am I doing this like we're about to
do a Mr. Rogers episode?
I
just got back from a run, and it's so important
to take a moment to stretch
the body and cool down.
The system is so much happier and the muscles
are so much happier 24 hours,
and 48 hours, later if you really take just
a small moment to stretch out
after your run, or your jog, or even a brisk
walk.
So, take your shoesies
off, have a sip of water, and let's hop on
the mat for runners cool down.
[music]
All right, to begin we're going to come standing
in a nice wide legged
stance here.
So, go ahead and send the fingertips out left
to right.
And
this is a nice way to just kind of gauge your
stance, or just a little bit
of guide, is to maybe align the ankles underneath
the 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 edge of that
back foot, and draw
energy up from the arches.
So, we're not...I mean, chances are we're
a
little bit tired after the run, but we're
not just spilling our guts into
the earth, but trying a little energetic pull
up from the earth, and taking
a nice deep breath in.
Cool.
Spread the fingertips.
Reach fingertips left to 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 through
the 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 shoulder blades together standing
wide legged forward fold.
So, press on all four corners of the feet.
Be
careful not to lock the knees here.
Keep the heart nice and open as you
inhale in, and then on an exhale we'll slowly
send the sit bones, shine
them towards the back edge of your mat, or
the back of your mat here,
whatever that is, and then we're going to
take a second here with a nice
flat back.
So, if this is a new posture for you, you
might check out the Foundations
of Standing Wide-Legged Forward Fold that
we 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 the
fingertips slide them all the
way down.
Go ahead and come to a standing wide legged
forward fold here.
So, we're
going to be at different levels here.
We might be 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, and
relax fingertips, our palms on
the Earth, weight of the head down.
And then maybe we're able to bend the
elbows and walk the palms in line with the
arches of the feet coming a
little bit deeper into the stretch here, maybe
releasing the crown of the
head down to the Earth.
And we breathe here, at any level.
So, we're working at all different levels
here.
We're breathing either
here, here, or here.
Drawing energy up through the 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 then
I'll find stillness.
Great.
To come out I'm going to press on the outer
edges of the feet, draw my
naval in towards my spine.
So, a little awareness of 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 waistline here.
Soft knees as I press on
all four corners of the feet, and slowly rise
up.
Cool.
Take a deep breath in reach the fingertips
up towards the sky.
This time
we'll bring the palms together and exhale
hands 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 we
cool off.
And then releasing the
fingertips and interlacing them behind the
tailbone here.
So, keeping the legs nice and wide, I'm going
to tuck my pelvis in just
slightly here.
So, lengthening tailbone down, drawing the
knuckles down
towards the earth as I open the chest.
Take a second here to wag the nose
back and forth, check in with the neck, cool
her down.
Then I might bring the palms together here
just to show you what that looks
like.
I might bring the palms together, or I might
keep the wrist nice and
square, so depending on how the shoulders
are 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 standing
forward fold.
Again, I'm not locking the knees here.
Nice awareness drawing energy up
from the arches of the feet, and again palms
can come together here as they
come up over the head, or I can square the
wrist here.
Now, I'm going to
find a little bend back and forth.
This isn't a big, big bend.
I'm keeping
all four corners of the feet on the Earth
as 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 and
the 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 into the chest.
We draw the
knuckles towards the back, and we slowly roll
it up once again.
Awesome.
Release the fingertips, take a deep breath
in, reach the palms up, and
exhale back down to the heart.
Namaste.
Great.
Take a deep breath in.
Lift your sternum to your thumbs, soft knees
here.
Inhale in, exhale.
Last time, standing wide-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 down here, but I'm
going to press
away from the Earth as I inhale.
Open up through the right wing.
Spiral you
heart rib cage up towards the sky.
Find a nice long beautiful neck here as
we breathe.
Again, drawing the knee caps up, drawing energy
from the arches of the
feet.
Take a deep breath in here.
Inflate and then on an exhale softly
release.
Right palm replaces the left, and again, we
press away from the
mat, and then find our twist on the other
side.
Oh yeah, baby.
Draw the
shoulders away from the ears.
Find what feels good.
Use your breath here to
cool it down.
Inhale in, inflate and exhale, soften, and
release.
Sweet.
Bend the knees generously here.
You're going to turn the right toes out,
left toes in, and come to a runners lunge
take one breath in here as you
inhale breathing into the front of that left
hip crease, and exhale slowly
lower onto the left knee.
Great.
Pulling the right hip crease back I'm going
to come onto that right
heel, and keeping left hip stacked over left
knee 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 and slow.
Then rolling through that
right foot.
Awesome everyone.
Bring the fingertips towards the inside, and
then we're going to lift that
back knee nice and easy keeping both knees
bent, we kind of come through
this gorilla posture here, oh yeah, and then
take it to the other side.
Runners lunge, left foot forward, right foot
back.
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 through
the 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 softens
down.
Great.
After one smooth breath in and out, we'll
roll through that left heel bring
the fingertips towards the arch of that left
foot.
So, towards the inside
once again, and we're going to come back to
that 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 little
bit of a squat.
So, this will be a little...Hello, welcome
to Yoga with Adriene...This will
be a little bit different for everyone.
Toes are 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 heels and come into
more of a froggy
variation of this posture, or we might be
able to keep the soles of the
feet down, but still need a lot of stability.
So, keep the palms on the Earth, fingertips
on the mat where we draw a
couple circles with the nose one way, and
then the other.
Breathing into
the calves.
Breathing into the feet, and then you can
stay here working the
neck, chilling out in your froggy, breathing
into 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 neck
circles here, or bring the
palms together and find a little resistance
here as we squeeze the legs
towards the arms, and the arms towards the
legs here.
So, we're finding a little resistance.
We have a couple different places to
work out here, breathing into the hips, the
legs, and finding softness in
the neck, shoulders.
Cool.
and then we'll release where ever we are with
a nice deep breath in, and a
long exhale out.
Great.
Gentle transition here as we use one fingertips
in
front, one set of fingertips in back to come
on 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 fancy here.
Great.
Then we're going to send the legs wide.
I'm going to come back onto my mat.
I'm going to bring one leg in, and prepare
for kind of a one, not kind of,
a one legged pigeon, although we're going
to do a little variation here.
So, nice and easy as we get into this today.
So, draw the right heel in, send the left
toes towards the back edge of
your mat.
Use your palms on the Earth to shift up and
over.
So lift the
hips up so we're not staying on that right
hip, 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 forth
if 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 your
heart.
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 forearms
here, interlace the
fingertips, and relax the weight of the head
over here, or you might come
all the way down breathing.
Keeping a nice brightness in the ball joint
of
this right big toe, a nice connection with
my foundation in the back foot.
And we do have a foundations pose for one
legged 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 the earth here as we
breathe three
nice long, smooth deep breaths.
Use the palms, the fingertips, to slowly walk
it back up.
Palms are going
to come to the inside here.
I use my right palm to support this next move
as I swing the left fingertips behind.
I take a gander back at that back
foot, the left foot, and I might stay here
in a little twist, or I might
bend that left knee peel the right toes up
catch 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 just
figure 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.
Take a second to sit up nice and
tall.
We can interlace the fingertips around the
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 then
move 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 moving
into postures, we're just kind
of softly, like we're moving through water.
Softly moving in and out of things here, especially
with 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, but that's not
very Yogic, but I'm
just playing.
Okay, walk the right toes out breathing into
the front of that right hip
crease.
Use the fingertips to sit up nice and 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 it
might be here, it might be here,
or it might be all the way down.
You might find a gentle rock back and
forth, and everyone, everyone my friends take
a nice long smooth deep
breaths here.
Get your money's worth.
Find what feels good.
Fresh blood.
Fresh oxygen.
And after at least three breaths here, I'll
use the palms, the fingertips,
the connection to my center to come back up
through center, and then check
out this right quad.
So, I'm not forgetting about my torso here,
so I'm not
just collapsing in and like reaching back
and catching it for dear life.
I
feel like that's how we kind of create some
injuries here in our cool down.
So, keep the mindfulness going here as we
swim right fingertips back, nice
and slow.
I might just reach back here and be like one
day, one day, right
foot, right ankle, one day, and maybe that
day is today.
So, I slowly peel
it up.
Check it out here, breathing, and then I can
experiment.
So, this might not
be something that we do today.
This might be something that we work
towards, and rather than getting discouraged
by things in Yoga that you
cannot do, I say, "Smile, enjoy that you have
something to work towards."
You can return to the video again, return
to the body, return to the mat,
and say, "What's up?
What's it going to be today?"
One more breath here
and exhale gently release.
We'll slowly roll back onto the sit bones,
come
back to that baddha konasana for one more
breath, 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 runners
cool down that we just did
together.
You can take a nice deep breath in of gratitude
at this time.
First for yourself for taking the time to
run today, and also for taking
the time to cool it down.
Stay cool.
Be cool, boy.
Leave questions, comments below.
I love to hear from you, love to hear your
requests.
Be sure to nurture the body before and after
you run, and we'll
see you next time.
Namaste.