7-Minute Yoga For Runners – Yoga With Adriene

(upbeat music) – Alright, let’s begin
standing at the top of the mat, feet hip width apart, just take a moment
to loop the shoulders and come into a
nice conscious breath, just do your best,
do whatever you can today, but breath a little deeper.
(breathes deeply) And then on
your next big inhale, send the fingertips all the
way up and over your head, lots of energy
in the hands here, as you just take a
nice full body stretch, pressing the
feet into the earth, inhale, inhale,
reach, reach, reach, and then exhale, release, interlace the
fingertips behind the back, open up though the chest, find a little stretch,
little movement, in the torso, the ribs, you can check in with
the head, the neck here, and then inhale and again,
exhale to release. One more time,
inhale, reach for the sky, really maximize the stretch
here, big full body stretch, feel your muscles,
maybe tight from a run, and then on exhale release,
interlace behind, maybe opposite
thumb on top this time, the one that
feels a little strange, and we open up
through the chest, find a little movement
in the torso and the ribs, and maybe the head, the neck, and then take a deep
breath in, lift your heart, then exhale to release. Beautiful, big inhale to
reach the arms all the way up and overhead,
and this time exhale to Forward Fold, so
bring it all the way down, should feel awesome,
bend the knees generously, (inhales deeply) shake the head loose (exhales) Nice stretch through
the backs of the legs here, again bend the knees as
generously as you like here, feeling that nice stretch
in the lower back muscles, and then bring the
fingertips to the earth. We’ll walk the feet together, and bend the knees,
plant the palms, and we’re gonna step
it back to a Downward Dog, so just step one
foot back then the other, and then send the hips up high, and then really press
your index finger and thumb into the earth. As you lift up
from the hip creases and start to pedal
the legs back and forth. (exhales loudly) Fire up your breath here,
(breathes deeply) and then the next
time the left heel is reaching down
towards the earth, take a deep breath in and
lift the right leg up high. Beautiful. Exhale all the way up
into a nice low lunge, lower the back knee,
open the chest. If you’re looking
for more of a stretch you can walk that
left knee back even more, everyone though open
up through the chest. Then right fingertips,
you’re gonna come to the arch of the right foot
or the heel of the right foot, and then just nice
and slow you’re gonna take your left hand
to the small of your back and start to open up
through the chest here. Breathe deep, stay here, or
you can bend that left knee, and reach back to grab the toes. Another option
here is to maybe bring the right elbow to the
top of the right thigh. You’re going to squeeze
into the midline for support, for stability. Wrap your left shoulderblade
around, inhale, open the chest, again you can just
be here too or here. And then on an
exhale release your left leg and come all the way back,
hands come to the earth and we come back
to that Downward Dog. Pedal it out, pedal it out. Activate the breath
and the next time your right heel is down, inhale,
lift the left leg up high. Exhale, step it all
the way up and through. Now lower your back knee,
feel free to walk it back for more of a stretch, and just be really
mindful here as you explore. Send fresh breaths and
awareness to tight muscles, and when you’re ready
left fingertips come around to the inner arch
or the inner heel, and we lift up
from the pelvic floor and we reach the right
hand to the small of the back or the sacrum, and we
open up through the chest, and you can just stay
here maybe pressing into the top of that back foot, sinking a little deeper,
opening up through your heart, or maybe you
come onto the thigh, or maybe we bend that
right knee, grab the toes, and stretch it out here. So again, squeeze, hug into
the midline for stability, for support,
breathing deep here, one more inhale, and then exhale to release. Awesome work. Plant the palms back to
your Downward Facing Dog. Pedal it out.
(breathing deeply) Awesome, walk the feet all
the way to the center line. You’re just gonna step the
right foot behind the left so that the
ankles are crossed here. Then let your head hang
over, relax your shoulders, and you can keep the
fingertips on the earth for a little stability, and maybe even sway
it a little side to side, nice soft easy movement here. If the fingertips
don’t come to the ground, no big deal, you can
clasp the elbows here, as you breathe.
(exhales) Beautiful, and
then we’ll release, and we’ll bring the right
foot back beside the left, and then take
the left toes around. Crossing the other direction, and then the same thing,
if the fingertips don’t come to the mat here,
you can clasp the elbows, maybe opposite clasp, and just relax the
weight of the head over as you press evenly
through all four corners of your feet, and take one more
deep breath in. (inhales) And then nice and slow,
bringing the feet side by side, back together,
rolling up to Mountain Pose, tucking the chin into the chest. Take your time. And we rise up, Mountain Pose. Shift your weight to one side,
grab the opposite ankle, quad stretch, squeeze
inner thighs to the midline, smile, you’re amazing,
appreciate your body. So awesome, and release. Other side, just
quick quad release here, squeezing in,
smiling, life is good. Wonderful, then release,
rotate one ankle, then the other, and then bring the
hands together at the heart. We take a deep breath in, and we exhale,
bowing chin to chest. Namaste. (upbeat music)


  1. do you have yoga tips for me

  2. Thank you for making these videos. Your routines are paced well and I can follow just listening to your voice. Namaste.

  3. This great! Would love if you could do one for paddle boarders/rowers! My arms are always begging for a little TLC after a day on the river.

  4. Please do more Yoga For Runners! I loved this!

  5. This is so perfect I have a Track Meet tomorrow!!!

  6. Just got back from a run. Perfect stretch. Thank you.

  7. feels good after an 11 mile run yesterday! although my knees are too bony to do that foot-grab-lunge thing lol

  8. where is this path? beautiful!

  9. Another amazing video! Thank you for your positivity!!!

  10. Your catch phrase should be: "There's a Yoga for that".

  11. You're bringing scrunchies back 👱🏼‍♀️… Love your new shorter segments❣

  12. I love yoga and have no problem practicing daily, but I have a lot of trouble incorporating cardio exercise into my routine bc i don't enjoy it – does anyone have some advice for me??

  13. Hey Adriene! A Yoga for the Eyes video pretty please? Because I have heard that it is really helpful for the eye power. And I would love to try it with a video of yours.
    also great video btw.

  14. Great warm up. I'm walking in the canyons 5 days a week averaging about 4 miles each walk. When I followed your practice it was the perfect warmup for my walk. I did, however, have a problem. During the runners stretch when I tried to grasp my ankle and again at the end when we bent our knees, grasped our ankle to stretch the thigh, the back of my thigh cramped. Do you have a stretch to help with the cramping? Thanks again.

  15. I love your videos! I was wondering- do you have any thoughts on yoga for climbing? Especially ways to improve forearm strength?
    You're an inspiration girl, for real <3

  16. Kia ora Adriene, thanks for a great stretch to follow my run. Any chance you could do a surfer's yoga session too? Namaste and hang loose!

  17. Just run following practice this am… ok I know. Anyhow loved this. Xxx

  18. Thanks so much Adriene! I was looking for a slightly longer practice today, so did Yoga for When You're Sore first, and then this one. They go so nicely together!

  19. Hello, I was wondering if you could do a short video to help with asthma? Is this too odd a topic? I stopped exercising a year ago because of exercise-induced asthma and cold weather, but this year my asthma condition has improved, so I want to get back my stamina and flexibility again (I have been dancing contemporary for almost 3 years in school but have graduated last year). I've started swimming and running, so thank you so much for this video <3 I wish to regain my self-confidence and perhaps yoga may help me (I had felt utterly useless whenever I had to watch my dancemates perform without me). I like the way you encourage us to go gentle with our body too 🙂

  20. this is terrific. would you think about a short video for swimmers too?

  21. I love yor videos. I am a beginner and I see how good yoga makes me feel and what a great impact it has on my body. But I have a back pain especially after training and I was wondering if you could do some videos for relieving low back pain. Maybe it would be helpful.. Thank you, Adrienne. You are so cute and awesome 🙂

  22. Ah! I've been doing your other runners videos and hips and hammies, its good to add another to the rotation! Thanks!

  23. I hope you show the kids yoga

  24. I love your videos. 🙂 I've been watching them every day for a while now and I have noticed a huge difference in how I feel. I feel stronger and so much more at peace. Thank you for making these amazing videos for us. 🙂

    I was wondering if you could do a video in the future that focuses on gaining more flexibility? My downward dog and forward folds never look quite right lol again, thank you so much for these videos, they have definitely helped me improve myself 🙂

  25. Thanks a lot , it Will improve my running. Keep making those vidéos. Nice works

  26. Thank you so much for this video! I just had my first little run outside for the year (some rare nice days here in Michigan😊) and felt very tight the past two days afterwards. I followed this with the Self Care and Bedtime short sessions, and I am feeling SO MUCH better💫

  27. Have you considered doing a "feet free" video, similar to your "hands free" video? I have a badly hurt foot, and having a guide to keep my yoga practice without stressing my foot would be lovely!

  28. I came to your channel this evening before I went to bed and I was going to search for a yoga session related to running. I was happily surprised to find this video as your most recent upload!! Thanks for reading my mind 😉 Hayle from HayleOlson.com

  29. So you can get those beautiful and sexy muscles practice by yoga ? Or you need extra exercise ?

  30. Hi I just Subscribes with you ,I went true yoga all sort of yoga around 30diff teacher in 4years yet I feel u are incredibly great and encouraging ~you know exactly what we are thinking at different moments ~that's a great connection ~ I have get my stress out ~ thanks for guiding us ~looking forward to join all you classes any time here in YouTube ~ by the way do you have any yoga on neck pain relieve ? Do you have video on Those upside down pose and challenging one ?

  31. Thanks I enjoyed that…especially the scenery at the end. Namaste

  32. You should do a video to relieve hammies and quads for those who do weight lifting. I read a comment about the snow shoveling, would be along those lines, I loved that as I am so sore from both that I can't move today! LOL..maybe one also for the back? I find that every time I'm doing yoga I'm urging to want to do more back relaxing techniques…if possible, merci beaucoup madame! 🙂

  33. thank u adriene. i think u r the most well-known online yoga teacher in the US 😀

  34. Hey Adriene. Really love your videos and your positivity and authenticity. Thank you for your guidance and for bringing a smile to my face. You must be quite busy but I would really appreciate a talk with you about some things that I think you might have some thoughts and advice on. Thank you from Switzerland 🙂 hugs

  35. That's Amazing ! Thank U ✨💕

  36. Can we see some more ass? I need some more spank material that not trashy like porn

  37. Adriene, just wanted to give some postive feedback on your decision to have minimal/no background music and noise in your videos. Your videos have been such a help in my recovery process from a concussion, especially at times when I was super sound sensitive and couldn't tolerate any type of music. Keep it simple, keep it beautiful!! <3 Tremendous thanks!

  38. More short videos please

  39. Love your short videos for pre/post workouts! Would love to see some for DANCERS! Swing dancing, tango and other partner dancing especially. So many of us don't stretch and damage our shoulders, legs, feet, etc.!!

  40. Is that running path a place in Austin?! If so please tell me where. I would love to go jog there while in Texas. =)

  41. Not a runner, but have tight legs/whatever from sitting (yay college) and this felt so amazing. You are a goddess for what you're doing here. Do you have a yoga for carrying heavy backpacks?

  42. thanks, this came in so handy today…

  43. Loved this short practice! GREAT for a cool down after running! Thanks Adriene! <3

  44. Hammies are happier now, thank you Adrienne!

  45. Is this for before a run?

  46. I just did my first ever run! I was planning to do a full Revolution video after until it became apparent that was a bit beyond me, but this was perfect for a stretch down. Thank you!

  47. ❤ loved this short video adriene, you have been a significant part of my fitness journey and i really see the benefits that touching base with yoga through your channell has had on my running and my mental space. Namaste

  48. Thank you for your programma. Your sort training give us relax. I do you support and wish you Goodluck, Mrs Adriene.

  49. I love ❤ these short videos. Such a nice way to wind down after a run too. 🙏🏻

  50. Omg ty for this. I play ZombiesRun, and this is perfect for before and after. ^.^

  51. Just want to say that I always found Yoga really difficult and daunting but it has always been something that I wanted to try. I found your channel a little while ago and I love it! I have done your sequences every day for a month and I feel noticeably better in my mind and body. Thank you so much. I always say "Namaste Adriene" at the end of your videos! xxx

  52. Excellent. I love running but have a tight low back, this really helps!

  53. ❤️❤️❤️

  54. Love these short videos x

  55. I've always been a runner, but not much for stretching even though I know the benefits of it. I found your videos a few months ago and although yoga scares me a little, I love how you can make a beginner feel successful in the poses. These runners series are helping me so much, I no longer have IT Band soreness and am feeling the benefits of pre and post stretching. My off days I am working through strengthening videos. Thanks for always thinking of the not so flexible beginners :).

  56. A great session for running for when I don't have time to do the full 30 minute stretch. Keep up the videos you're an inspiration!

  57. Amazing! It was just what I needed today and a perfect length. Can't wait to try more. Thank you ❤️

  58. Thank you! Perfect compliment to C25K!

  59. Can you do this exercise when you wake up or anytime during the day?

  60. Thank you

  61. Wow what a workout. I dont have any ankle issues from running but those bones were cracking like crazy after this but I felt really sore getting down on my right knee which is my weak point

  62. you should do yoga for dancers!

  63. im still so happy ive started doing yoga i started with you Adrian your 30 day revolution and its been like 6 months now im no pro but its just life changing i even meditate now LIFE IS GOOD YOU'RE BEAUTIFUL!

  64. Adriene, it was great for my morning! I love doing your short and sweet yoga classes to awaken and feel wonderful throughout the day! Namaste🙏😊

  65. Loved this one! Thanks for the positive mantras, too. I'll be re-playing those in my head today for inspiration.

  66. You are just amazing!

  67. Do you have any specific yoga session to do with kids

  68. Literally all the right places. Ow/thanks!

  69. Have another two short videos lined up after this one. 😀

  70. That was perfect for me today (having hurt my knee while running). Thank you!

  71. A good way to stretch the muscles before and smoothly. Yoga is the best. Thanks.

  72. Newbie runner on Wk5 of C25K, still sore from previous run and so apprehensive about running today. Did this practice as a warmup and OMG I felt bionic! Run was so much easier than I expected, no soreness whatsoever, and at the finish I even felt I could've done more. Thank you Adriene, Downward Dog definitely eased my tight calf muscles <3

  73. Day 46 done!

  74. Great little stretch x

  75. Gratitude 🙏🏾

  76. THIS ONE! Perfect for me after finishing a tough 3 miles in the slippery ice and snow.

  77. Namaste 🙂

  78. Buenos días Adriene, hice esta práctica antes y después de 🚲, me cayo super bien!!!..Me sentí relajado, gracias…

  79. I did this on the CARE calendar today and it made me kind of sad. I used to run all the time (never really fast or far, but I loved it!) and ever since I moved away for university I don't anymore 🙁

  80. CARE day 20

    Wow, this is my first time reaching 50 days of DAILY yoga! I look forward for a full year hopefully.

    Nice quick session, gentle stretches that would feel great after a jog or running. Although all I do is walk whenever I can :/ trying to change my lifestyle to be more active.
    Daily yoga definitely helps.



  81. I mean I've not run in months but this was still great! 👌🏻

  82. Perfect thing to do after my afternoon run; much gratitude. Day 50 of Care for me 🙂

  83. Boy that crossing ankles while keeping knees straight was a killer!

  84. I loved this quick practice! 💜

  85. I didn't get time to leave a comment yesterday after this practice so I'm just hopping in to say it was awesome .

  86. I did this today, following 5 minute Morning Yoga. Thank you Adriene xx Namaste 💟💟

  87. Well, my transitions are chaos but it was fun 😂👍

  88. Day 50 WoW 🙏🏾🖤🙏🏾

  89. big 50 today! very stoked, i finally feel like im getting control of my mind and body, thank you for all this free yoga and monthly calendars, its amazing!

  90. oh gosh, this felt wonderful!

  91. Thank you!

  92. Hi Adrienne. I love your videos. I work during night shift and i'm asking if you have a short training for those xho work during the night (5 min max) to give energy. Thanks a lot for your 30 days dedicate it was wonderfull.

  93. Love your positive encouragement! I need to hear those positive affirmations 🙂 thank you Adrienne!

  94. Another fab quick yoga stretch perfect for when you're short on time. Thanks. Namaste xo

  95. Thank you 🙂

  96. Day 6 of July 2019 <3

  97. Great short lower body stretch. I plan on using this sequence at s marching band camp I am teaching later this month. I’m wondering if Adriene has any 10-15 min videos specifically for marching band? It would be great to have one that covered all of these stretches plus lower back and tall posture yoga poses.

  98. I seriously love these short diddies!

  99. Thank you Adriene.
    Good morning.
    This was lovely and did Yoga for Love which I Always Love.

  100. This one was great 🙂 I run A LOT and it's great to know you've got my back!

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