Yoga For Runners: 7 MIN POST-RUN | Yoga With Adriene


– What’s up my friends? Welcome to yoga with Adriene. I’m Adriene and today we have an awesome seven minute
post-run yoga for you. So take your shoes
off and let’s get started. (upbeat music) Alright my friends,
let’s start on all fours. Hopefully you’re nice
and sweaty, feeling good. Your endorphins
got kicked up a notch on your jog,
your walk or your run. Come to Tabletop Position. Take a deep breath in
and a long breath out. On your next inhale,
drop the belly, open the chest, look forward and really just soften the face, and like, let whatever
wants to happen happen here. You’ve earned it. Find a little
stretch in the neck, maybe some horsey lips.
Whatever feels good. And then when
you’re ready maybe wag your tail a little bit, too. Yeah, why not? Love to do that on YouTube. It’s my life’s dream,
wag your tail on YouTube. Okay, here we go. Claw the fingertips into
the earth and round through. Just one of these,
so make it a good one. Press into the tops of the feet. Chin to chest. Oh, life is good. Make some sounds
if it feels good, really stretch the
muscles of the back body by pressing that
which is touching the earth, really down, down,
down, and then lifting up with the rest of your body. Inhale and exhale
to release. Awesome. From here you’re
going to walk the hands. Curl the toes under, excuse me. and then walk the
hands all the way up to the hip creases. Little foot stretch here. Lift your heart.
Lift your chest. Stay here, kneading your thighs or reach the fingertips around, interlace the fingertips behind and open the chest. So yogi’s choice here. Really listen to your body. It’s different
after every run, right? Different every practice. Find soft, easy movement here. Take one more breath. Great. And if the fingertips
are interlaced, release. And we’re going to
come all the way up. Uncurl the toes. Press the tops of the feet into the earth. Gate Pose, so
connect your core just for a little
stability in this transition. You’re going to take
the right foot out long and turn the right toes in. So really press
into the outer edge of that back foot. Then when you’re ready, inhale, reach the fingertips up high. Feel that stretch and then exhale tilting over. Right hand can
come to the waist line or gently to the leg.
Then lift your chest and then really press into the
top of your left foot here. Keep length through the crown. Inhale. Maybe go a
little deeper, then exhale. Come back to center.
Awesome, awesome work. Fingertips come forward.
Tabletop Position. Cat-Cow. Inhale.
Open the chest. Should feel really good here. Pause. And then when
you’re ready, round through. Keep pressing into your feet. Great. Then inhale.
Come back to center. Bring the right
knee in. Roll up. Connect to your core.
Send the left leg out long. Turn the left toes in. so really find a lift through
all four sides of the torso. And then when
you’re ready, inhale, reach for the sky. And exhale.
Gentle tilt to the left. Left hand gently
on the leg or come, bring it to the waist line here. And then breathe.
It should feel really good. Press into the top
of that right foot. Inhale. Exhale back to center. Awesome work. Hands come forward,
or fingertips come forward. Inhale. Drop the belly. Open the chest. Pause here. Breathe. Then exhale round
through chin to chest. Breathe. Fabulous. Bring the
left knee in from here. And then we’re back
on Tabletop Position. You’re going to send
the right leg out long. Curl the toes under and then just rock a
little front to back. Don’t collapse in
the head or neck here. Stretching the
achilles, the calf. It should feel really good. Sweet. Then walk the
hands a little bit forward and bring your right knee all
the way in and around and up for a one-legged Pigeon Pose. Walk the left knee back. Inhale. Open the chest. Lift your heart. If you like, you can take it
down for a couple breaths. And after about
two breath cycles, nice full deep breaths,
you’ll bring it back up and look past
your left shoulder. Maybe you reach, just reach
and stretch for your left toes, or maybe you bend that left knee and clasp the inner
arch or inner ankle. Take it easy here.
Don’t push it, but maybe in time, you’ll
be able to find a little bit more depth in that quad
stretch, but don’t push it. Be super mindful. Inhale in.
Lift your heart. Exhale. Release with
control if you had that leg. We’ll come back to
Tabletop, nice and easy. Find length
through the crown and then curl the left toes
under and start to rock. Give thanks for your
body as you breathe deep. Maybe complete the
sentence: I choose … Why not? A little
mind/body work here as we stretch and release post run. And then, when you’re ready,
walk the hands forward and then bring the
left knee in and around for your one-legged Pigeon. Walk the right knee back. Notice how this
side is different. Stay present. Keep listening. And then you can stay
lifted here, finding length. Or we can soften and bow. Take a couple breaths
here, and again, you might close your eyes and finish
the sentence: I choose… Just see what comes up. And we’ll slowly roll it up. Take a look past your
right shoulder this time. Maybe it’s just a big stretch. Lifting up
through the armpit chest. Feeling that nice
stretch in the pec here. Side body’s long.
Big stretch in the psoas and then you can
take it a little deeper, perhaps, by reaching back,
grabbing that inner ankle or inner arch. Breathe deep. Don’t push it. Be super mindful. Then release
whenever you’re ready. This time, we’re going
to swing the legs around and end with a
classic Baddha Konasana. Ending with a little butterfly. You can interlace the
fingertips around the toes. Sit up nice and tall.
Start to just cool off. Nice work my friends. Take a deep breath
in through the nose and exhale out
through the mouth. Come on now, big breath in. Exhale out through the mouth. And one more time. Awesome. Release. Ankles can
cross or legs can go out. Bring the palms together. Bring them all the
way up to your third eye. You’re awesome. I’m awesome.
Have a great rest of your day. Deep breath in.
And exhale to bow. Namaste. (upbeat music)

100 Comments

  1. Your 7 minutes yoga video feels like 7 seconds. Awesome work once again!

  2. Thanks again Adriene!!

  3. So after a long run at the YMCA, I impulsively googled post run yoga and stumbled on this video. Loved it! And I now understand why you don't see anyone doing yoga in a running skirt. 😳 lesson learned. Lol

  4. Do this video quite often and I love saying along with you …. "and we end with a classic Baddha Konãsana" 🙂

  5. you rock

  6. -30C polar vortex run today…. I needed this! Thanks! 🙂

  7. This hurt so good after my run…thank you for being the best channel I've discovered on Youtube!

  8. Thank You ❤

  9. LOVE this!!

  10. Today I choose abundance of self-love, of positivity, of everything 🙂 I believe in myself and what I am capable of <3 Namaste

  11. so happy I found this video- can't wait to try it out. i started training for a half-marathon and this looks amazing

  12. I love the February yoga calendar! Such a great mix between longer and shorter practices which helps me so much to actually do my daily yoga. I just want to say thank you for putting these practices out there. They help me so much! Namaste <3

  13. I am definitely going to do this after every run because it feels SO GOOD!

  14. Thanks, Adriene 🙂

  15. I did this after an hour long workout and I feel so good my back was hurting so bad after it so bad my right thigh and the right side of my back was hurting so bad but now I feel so much better

  16. That shirt tho… 😍😍

  17. Perfect, thank you Adriene! <3

  18. Great video! I practice this before every run. It's a must!

  19. thank you

  20. still one of my favorites! can this be moved into the yoga quickies? 😉 <3 namaste

  21. Loved this video, the stretch felt soooo good

  22. I choose yoga

  23. I love this! I always cheated post-stretching until I found this video! Thanks!

  24. A great stretch for after my morning workout. Namaste xo

  25. This is the perfect post run yoga exercise. It’s super quick and easy and really does the trick

  26. Anyone happen to know where Adriene's shirt in this video is from? It's so gorgeous and I want it

  27. One of my favourites!

  28. I need to know where your shirt is from, I love it so much

  29. I Choose to be the Best Version of my True Self. I Choose to "Give Love and Ourselves a Chance" Thank You Always.. Lots of Love to Everyone here. I truly love yall. 🙏💙✌ Tauney

  30. Yer a wizard Adriene. I did a run yesterday and felt tight and sore after. 7 minutes and you managed to hit all of my sore spots with yummy stretches.
    You're awesome. I'm awesome. Have a great rest of your day!

  31. Adrienne: “Finish the sentence ‘I choose’”
    Me, a LOTR geek: “I choose…a mortal life”
    Every.
    Single.
    Time.
    I.
    Run.

  32. I just love yoga

  33. I run track and cross country and I love this video. I’ve been doing Yoga with Adriene for a couple months now and recommend it to my friends. After practice the track team and I always watch this video to loosen up after we run. Thank you Adriene!

  34. Thank you, Adriene.

  35. Love it ❤️😀😀😀😀😀😀

  36. It’s been five months since I had my third baby in less than four years! I’ve been following your daily calendar almost every day since December and finally felt ready to run today! Thank you Adriene for all your videos and the calendar. I’m looking forward to getting stronger and stronger throughout the rest of this year 😘

  37. Running Routine Must Have

  38. I've been doing your pre- and post- run yoga for a week now, I run 6 days a week and honestly my body feels so much better to compare to the standard warm up and cool down routines! THANK YOU

  39. Exactly what I needed! Thanks, Adriene!

  40. TL;DR- You're a huge help for introducing yoga, but (imo) I think there's a bigger reason beyond physical or mental health that makes it useful and necessary. Same for meditation.

    You were a huge help in the beginning of my journey to self knowledge. I found discipline and routine that helped me shed off a lot of weight and helped my mind. I had to stop doing yoga videos for a while bc I felt I was doing it too often and without proper technique which left my wrists, forearms and shoulders a little out of place. Not faulting Adriene, I think it was my ignorance and overuse of yoga. I've since found meditation and particular spiritual practices I believe the world has forgotten, the ancient wisdom if you will, and have come full circle back to my yoga. Read the Power of Now by Eckhart Tolle if you're interested in what I think. I think many people don't realize that yoga is not merely exercise but also a deep connection to the inner body that ties us to the cosmos/god/conciousness (however you like to conceptualize). I'm an agnostic atheist btw. Due to your amazing success of almost 5 million subscribers, I know you're compelled to keep this as all inclusive as possible. Just my thoughts for your viewers who struggle with depression or anxiety, or difficult life situations.

  41. Thank you for this video. I’ve just started trying to run and it’s awesome to have your positivity and reminder of self love after a challenging run. ❤️

  42. I really enjoy running and pairing your yoga videos before and after my runs. Could you do a YOGA for GOLF video 🏌🏿 ???

  43. Thank you. Needed this one today 🧡🙏🏻🧘🏻‍♂️

  44. Thank you for sharing your time and wisdom. This was a gift for me after a hard run. Keep up the great work. 👍

  45. Lovely

  46. I love this video, it’s perfect for my mid-week morning runs! I’ll still do the longer one after my weekend runs (which, fittingly are also longer). I’m still a pretty slow newbie runner, but I just started being able to jog an entire mile in one stretch without a walk break! I notice my hips are super sore after I do that so I’m hoping adding this stretching in will help decrease that over time

  47. I loved this! Was a pleasure. Thank you!

  48. perfect after a big run!

  49. Started a Couch to 5k app this week to get back in to running last week; worked retail Friday night and all day Sunday. This was a great stretch this morning. Thank you!

  50. Just started Yoga not too long ago as well as going back to the gym; your videos help keep me motivated and more at peace. You've definitely earned a subscriber! <3

  51. Even after a long walk, you can do it in order to stretch muscles around joints. Short but very great and effective as always. Thank you!

  52. … and when you’re reaching for your foot, give it a little massage ☺️

  53. Good laaaawd that felt good! Thank you!! 🙂

  54. you helped me a lot dear. My muscle soreness is almost gone just in a single set😍🙂

  55. You are awesome! 😉✨ Thank you so much Adriene! Namaste 🙏🏻

  56. Wonderful, Adriene! Perfect short post run workout that stops everything from siezing up! Thank you! X💞

  57. I choose to keep going ❤️

  58. Thank you, Adriene! We love you! 🙂

  59. Just followed this practice for the first time after my second ever run, such a nice end. Feels like a reward for my body for working so hard! Will be following this again! Thank you!

  60. Namaste🙏🏼 love you Adrienne! Keep it chilled!

  61. I choose…YOU PIKACHU!

  62. I love this post run stretch. ❤️

  63. I absolutely love your shirt!!

  64. Thanks for another awesome video Adrienne!!Feels great to be back on the mat, after months of procrastination (including work, personal obligations, fight training…ie life being life ,lol)..I've been telling myself for months "I'm definitely going to resume yoga training this week.. this week for sure… And then this week comes next week, again and again…it feels amazing to back, having taking the first step in this journey,.. much gratitude for all of your dedication and hard work Adrienne;you rock!. Today's mantra "I choose… to stop procrastinating!"lol Namaste!https://images.app.goo.gl/EUo2mPqXfYRP6dsz7

  65. Love this video! Short and great. Thank you Adriene!

  66. I did my first real treadmill workout today instead of just kind of speed walking without knowing what I was doing because I was nervous about running lol. My calves were on fire afterwards and this felt so good. I'll definitely be adding it to my routine!

  67. love this video! coming off of a six mile run (for the first time in months) and trying to prevent shin splints isn’t easy, but making sure to stretch and do yoga helps a whole lot

  68. hey i've start running for reabilitation, first time i try yoga, felt abit fast for me not quit the time to watch and do but it was a really good streching thanks for it ^^

  69. This video has really helped manage my plantar fasciitis pain! Can't thank you enough 😘

  70. I am a guy I feel outa place😂😂😂

  71. 💙

  72. I hate Yoga- I just never 'connected' with it. You're making me a believer. You feel more 'real', if I can say that over a keyboard on a social media platform, than others. You're on point with respect of the body, but you don't make it so.. intense. It was easy to connect with you and I'll be subscribing and popping in some Yoga with my works out now. Great job, thank you for the cool down.

  73. Adriene, love this sequence! Where is your tank from!?!?? I love it so much!

  74. Love it that you have videos for everything. After run, after work.. Just love it <3 Thank You.

  75. Just thank you Adriane, your classes changed my mindset on positive view

  76. Great video!! Thank you!! 🙏🏻💫 Namaste

  77. Thank you.

  78. Thank you adriene lovely little finish to my work I appreciate you 🙏

  79. Thank you Adriene:)

  80. You're awesome!! Thanks so much for this gorgeous post run yoga!!! xxxxx

  81. Could you do a video for plantar facititis?

  82. I choose to wake up again tomorrow.

    I suffer from mental illness where eating disorder also exists but I can happily say that yoga has never become anything I've done forcefully. I been away for a while but I always come back to Adriene. She makes my mind a little more forgiving and a little more quiet. Thank you.

  83. Love it ! Thanks for all your videos !!

  84. Thanks Adriene, I just love your way of being on screen. You are calm, kind, funny and you make it a nice experience. Keep up the good work.

  85. When I searched for "post-run yoga", I KNEW Adriene would have something! She does it all! Thank you. You're the best. <3

  86. I am going back to running , and of course, BEAUTIFUL ADRIANE has something good for me❤️I enjoy the pre and post running videos so much
    Thank you so much!!
    I shared your channel with all my friends❤️

  87. Just started doing yoga- i'm out of shape…have been for too many years and decided to try to hit my goal of doing a 5k. Trained wrong, messed my hip up. Between your hip stretching video and pre/post videos, I am feeling a million times better!!! I recommend your videos to all my friends now- thank you for not only helping me get closer to my 5k goal, but also helping me center my mind! (100% cried after your hip flexor video because i hadn't felt so good both mentally and physically in so long).

  88. I choose: COURAGE! Thank you again and again, Adrienne!

  89. Love the pre and post run yoga so much!!! Tore my calf muscle 2 yrs ago and this is a great stretch befor and after!!

  90. Love your shirt

  91. I can't say how many times I've followed this video. I should know it by heart by now, but somehow it's soothing to do it "with" you all. Hope you've all had a good run today 🙂

  92. LOVE IT. That simple statement "I choose" has made a huge difference to me this morning

  93. Very much enjoyed this little stretch this morning in Scotland, 🏃 thanks Adriene 💙 I really get a lot out of your videos.

  94. Dear Adriene, Dear reader, just want to share that, since I do the 7’ pre & post, a foot injury that seemed for life and a specialist didn’t know what to do with, almost disappeared! I hardly could run 5k. Since these video’s I can do 10!
    🙏 I’m blessed to have found this channel!

  95. thank you <3

  96. Pigeon leg stretches and variants are always the best ever!!! I have so much emotion to release down there. Thank you Adriene!

  97. I love this video not only as a runner who does yoga thanks to Adriene but also as an owner of 3 dogs who can relate to wiping away dog hair on my mat!

  98. Just right for a post run yoga.

  99. Adrianne is so cool and chill, love her.

  100. I'm watching this in 2019
    Adrienne finish the sentence I choose
    Me I choose you pikachu

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