Get Running-Ready In 15 Minutes With Pre-Run Yoga
Get ready to hit the pavement with our quick and effective 15-minute pre-run yoga routine! This dynamic sequence is designed to prepare your body for a successful run, improving flexibility, reducing the risk of injury, and boosting performance.
Transcript
Namaste everyone.
I am Opinia.
If you knew what an honor that our paths are aligned today.
I hope you are doing incredibly.
For my regulars,
Please know that your dedication to your own health and happiness is truly inspiring.
Please keep it up.
I have a question for you today.
Are you a runner in need of a stretch to get your muscle ready for running?
And if you say yes,
You have landed in the right place because I've created this comprehensive stretching routine that will help your muscles more supple and running ready.
See you on the mat.
All right,
Let's first start with checking the wrist and ankle.
And breathe deeply in and out through your nose.
And from here,
Let's roll the shoulder up and back.
Make your feet parallel toward one another.
And from here,
Can you give yourself three more times here?
And one and two and three and change direction,
Please.
Okay,
I'm going to face in the front of the mat so it doesn't seem confusing.
And we do three more times here.
One,
Two and three and stand still.
Lift your heart up high and start circling your neck,
Please.
Big circle.
Three more right here.
Three.
Change to the other direction.
You know,
If somebody wonders why I'm working the neck muscles,
It seems so far away from the feet.
But don't forget,
Your muscles are connected,
Right?
And we go three more times here.
And one.
Then this time facing the long side edge of the mat.
Open your feet hip distance apart.
And let's swing the body side to side here.
Get into this upper back,
Mid back,
Lower back.
Twisting,
I feel like it's so crucial for any runners.
Just because you are in one plane for so long,
Your back muscles from top to bottom can be stiff.
So we're losing it out right here.
And then carefully,
You're going to come to stop.
Now,
Balance on one leg.
If you have a wall next to you,
I think it's an idea.
So you don't have to balance on your own.
But if you can balance on your own and feels okay,
Fine.
Okay,
So let's say I'm going to be on my left leg first.
And I get my right leg off on the floor.
And let's swing the leg front and back.
Right,
Work the hip joint right here.
Because you're going to use a lot of it soon.
Remember to keep lengthening the spine.
Decompress your spine muscles,
Spine bone,
Your spine bone.
And come to stop.
Now let's circle the knees outwardly,
Okay?
Get into the range of motion of that hip joints here.
Can you give yourself three more times?
One,
Two,
And three.
Now I want you to do the opposite direction.
Keep your spine lengthened.
And then three more times here.
One,
Two,
And three.
Two,
And three.
Now right here,
Let's switch to the other leg,
Please.
Swing the leg front and back.
And then you stop.
Let's circle the knees outwardly first.
Just because it's easier.
And do three more times here.
One,
And two,
And three.
Let's change direction,
Please.
Now we go inwardly.
And do three more times here.
One,
Two,
Three.
Come back to standing.
You can shake your wrists and ankles along the way.
They're from transitioning.
Now go back to the left leg and have the right knee toward the chest,
Okay?
Stretch the core muscles here.
And as your foot is actually free,
If you want to add the stretch of the ankles right here,
You can point and flex while you're hugging the right knee toward the chest.
Another breath here.
Spine nice and long.
Change side,
Please.
Make sure your jaw relax,
Your neck and your shoulders are not tense.
One more breath right here.
Then from here,
We're going to go back toward the right leg.
And this time,
You're going to bend the knee and hold your right foot with your right hand.
On both hands.
Now make sure that you can open your heart,
Okay?
So you don't want to do this pose with round shoulder.
Point the knee straight down.
Lift your heart up high and draw your ribs toward one another.
If you cannot balance,
Find the wall,
Please.
It's not about balancing right now.
It's about getting your muscles ready for running.
And change side,
Please.
I'm going to use the wall to encourage you to not worry about the balancing.
Point the knees downward.
Last breath,
Nice and deep.
Exhale fully.
Let go of the left leg.
Once again,
Check the wrist and ankle.
Then we're going to go into a goddess pose.
So heels in,
Toes out.
Knees bend.
And start bending the knee and shifting your weight left and right.
Hands on the thighs.
Go a little bit deeper.
As deep as you can.
And then you stop in the center.
Hands in front of you.
Take a deep breath in.
Come off from that a little bit and exhale.
Sink deeper.
Extend your knees away from one another.
Two more.
Jaw relaxed.
Then push into your feet.
Inhale.
Turn them parallel toward one another.
Hands toward your hips.
Squeeze your shins in.
Push your thighs apart.
Hips go back.
Inhale.
Lift your heart up.
Root your tailbone down and exhale.
Extend your spine forward and toward the floor.
Right here you can bend your knee slightly.
Hold both of your elbows.
Keep your spine really dangling deep down toward the earth beneath you.
And then you swing your body side to side.
Head hangs deep.
Another deep breath right here,
Please.
And next,
Exhale.
Stop swinging.
Bend both knees.
Please turn toward your right leg.
Get your left knee toward the floor.
Stretch your right leg.
Hand on either side of your right leg.
We're going to this half pyramid pose.
Spine lengthened.
Exhale.
Melt your heart down toward the floor.
Three more breaths,
Please.
Let's get into this hamstring muscle of yours.
One.
Two.
Last breath.
Three.
Then inhale.
You move up and away from the floor.
You're going to shift your weight forward.
Bend your right knee.
Foot on the ground.
Left knee is bent.
Come up right with your trunk.
Sorry,
Something's on my finger.
Now make sure that the back knee feels comfortable when it's on the floor,
Okay?
You can pat your knees a little bit more.
Like what I do,
I fold my mat in half.
Then bend the left knee.
Hold your left foot with the left hand.
Move the hip toward your left heel.
And then exhale.
Root your tailbone down.
And lift your heart high.
And keep that hip and left heel kissing one another.
You should feel that the weight shifts kind of heavily toward the back and you're about to fall backward.
You should feel that first.
But when the exhale comes,
Try to lunge forward.
It's not going to go far,
But it's going to increase the stretch of your hip flexor.
Then let your left leg go.
Go into cross-leg Uttanasana step.
Your left leg forward,
But don't let it go.
Cross behind your right leg,
Okay?
Hug the shin.
Press the big toe side edge of your feet down.
Long spine forward.
And exhale.
Go deeper,
Totally.
Deep breath in.
Relax your jaw.
Exhale.
Stretch the lateral sides of your legs.
Two more breaths,
Please.
One.
Next,
Exhale.
Both knees bend deep.
Step your left leg back.
Pivot to the left all the way to the other side of the mat.
Let's do the other side.
Half pyramid pose.
So right knee comes down.
Left leg straight.
Stretch your toes.
Hand on either side of that leg.
Long spine forward.
Inhale.
And exhale.
Melt the heart.
Inhale.
Breathe nice and deep.
Exhale.
Let your torso go a little bit deeper toward the earth.
And two more breaths,
Please.
Relax your jaw.
One.
Two.
Lift your chest.
Inhale up and away from the floor.
Shift your weight toward your left leg.
Right knee toward the earth.
Leg come up right with your trunk.
Bend your left.
Bend your right knee.
Hold the foot with your right hand.
Okay?
Square the hip toward that short side edge of your mat.
Move your hip toward your right heel.
And exhale.
Root your tailbone down toward the right knee.
And grow long out toward the crown of your head.
And then exhale.
Try to lunge a little deeper.
It's going to be very subtle.
But it's really essential.
Two more breaths.
Two.
Let go of your right leg.
Step your right leg forward and cross it behind your left foot.
Spice lengthen.
Inhale.
Core is drawn up and away from the leg.
Exhale.
Melt the heart.
And you want your torso to go closer to the leg.
Your hands.
Move them around.
Use them however that's supporting you.
And keeping you,
You know,
In the pose powerfully.
Two more breaths.
Two.
Bend both knees.
Now go to downward facing dog.
So you step your right leg back first.
And then left leg to follow.
Come to down dog.
Weigh your hips side to side right here.
We are going to stretch another muscle that will involve heavily in your running.
So take your downward facing dog with your heels on the floor.
Now inhale.
Lift your armpit up and away from the floor.
Draw your shoulder blades toward one another on your back.
And as you exhale,
Send your chest back toward your feet.
Keep your heel on the earth and bend your knees as deep as you can.
And keep that knees bent.
Inhale.
Lift the chest off of the floor.
Shoulder blades together on your back.
And exhale.
Send your chest back.
When you do downward facing dogs like this,
You are stretching your calf muscles.
Okay.
Heels on the earth.
And bend your knees as deep as you can go.
Another breath,
Please.
Then come up and away from the heels.
Inhale.
Bend both of your knees.
Look between the hands.
Exhale.
Take yourself forward to Uttanasana.
Safely feet hip distance apart.
Inhale.
Lift your heart up and away from the leg.
Exhale.
Bow down.
Go a little closer toward the leg.
I would love you to do that.
Two more breaths.
Inhale.
Get the hamstring to stretch one last time here.
One.
Hug your shins in.
Push your thighs out.
Last breath.
Exhale.
Bow down.
And strong feet on the earth.
Open your arms out.
And swing them up toward the sky.
Hands come in.
Pray.
And exhale.
Anjale down.
Center.
Stop at your heart.
You are ready,
Everybody.
Go get it,
Tiger.
