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

– What’s up everyone,
welcome to Yoga with Adrienne, I’m Adrienne and this is Benji and today we have a great seven
minute pre-run yoga for you, so hop into something
comfy and let’s get started. (upbeat music) Alright pals, let’s begin. Feet hip width apart,
sit up nice and tall, start to cultivate
this full body awareness. You’re gonna shift
your weight to one foot and just take
the other foot back and you’re just gonna
stretch the top of the foot. Now as you do this, lift
your hips up towards the sky. Lift your heart,
start to breathe here, inhale, exhale,
release and switch, other foot, just take the toes back,
lift your heart, stretch the top of the foot,
lift your hip points up towards the sky, so
tuck your pelvis a little bit, inhale, then exhale,
release, awesome. Walk to the top of your mat
if you aren’t there already and take a big
full body stretch. Inhale, reach
for the sky, exhale, take a Forward Fold
with bent knees. Take a couple seconds
here to just feel it out, stretch the lower back,
we don’t want those muscles to tighten or tense up on our run or the jog. Maybe lift your toes,
stretch through the feet. Again, bend your knees if you haven’t already, bend the knees. Great, and now to the
neck and shoulders, release, maybe shake the head a
little yes, a little no. Breathing deep. Great, then we’ll
walk the feet together and step the left
leg all the way back. Lower the left knee and then
walk it back just a little bit, front knee over
front ankle, inhale, open the chest, open
your heart, big stretch here, lift, lift, lift and
then exhale, release. Take it back,
right hip crease pulls back, right toes flex
towards the face, inhale, and exhale, inhale, come
back to your nice low lunge, lift the back knee,
and we’ll plant the palms and step it to Downward Dog. Beautiful inhale in, exhale out. Step the left foot up,
lower the right knee, walk the right knee
back just a little bit, find that nice
stretch in the psoas and when you’re ready, inhale, open the chest,
lift your heart, palms open. We lift the chest
up towards the sky and then exhale,
take it down, awesome. Pull the left hip crease back, flex your left
toes towards your face, bending that left knee here. Start to amp up
your breath a little, make the inhales
longer, fuller, deeper. Cool, then roll
through, come back to your nice
little lunge, inhale in, exhale, Downward Facing Dog. Take a couple moments
here to walk your dog, really stretch the legs, create more awareness
in the shoulders. The torso, the side
body stretches here, alright. Then inhale, lift
the right leg up high, Three-Legged Dog, exhale,
bend your right knee open it up, great, then bring it all the
way through to your lunge. Nice, low lunge. Beautiful. Right leg is forward,
left leg is back, inhale, look forward,
now check it out, exhale, walk your
right toes, your right foot towards the left
side of your mat. Then you’re gonna
bend your back leg and you’re gonna step it
up behind your right foot. And then,
Forward Fold over that. Release any tension in
the head, the neck again and we’ll breathe
here, fully, deeply. Great, softly bend the knees,
bring the right foot around to meet the left,
feet are together. Inhale, lift up halfway,
find length in the spine and then exhale Forward Fold. Awesome work,
step the right foot back, step the left
foot back, powering up a little bit through the core
to support the back body, Plank Pose. Press away
from your yoga mat, inhale in, and then, exhale,
lift the hips up high and back Downward Facing Dog. Alright, peddle it out.
Start to wake up the body and wake up your breath.
And here we go, inhale, left leg up
high, Three-Legged Dog. Exhale, bend the knee,
open it up. Great, step it all the way up
into your nice low lunge, and when you’re ready,
inhale, open the chest, find length, firm the
shoulder blades in the back. Alright, now we’ll
walk that left foot over towards the right
side of the mat, just a bit and when you’re ready,
bend that back leg and step it up behind, and find your Forward Fold here, releasing any tension,
any holding in the neck and
the shoulder girdle. Breathing deep. Really feel your feet
connected to the earth, spread awareness
throughout the whole body, something you’re
gonna take with you, into your run. Great, activate
your core muscles and we’ll bring
the right foot around, step it beside the left, inhale. Halfway Lift again, find length and then exhale, release.
Bend the knees so much so now
that your belly comes to the tops of the
thighs, tuck the chin and then roll it up slowly. Again, really feeling this connection of your
feet to the earth. Come up to Mountain Pose.
Stand up nice and tall. Great. Here we go, feet are
together, almost done here, interlace the fingertips,
catch your right knee, squeeze and lift, squeeze and
lift, rotate the right ankle. Awesome, then
take it back, maybe the left hand comes
to the chest if you like. Quad stretch, lift your heart, think about your hip points,
lifting up towards the sky, so if there’s a
tilt in the pelvis here, you want it to
kinda bring it in. Wonderful, try to
release with care, with grace and then, take it
to the other side. Interlace the fingertips,
catch your left knee, lift and squeeze, lift and
squeeze, rotate the left ankle. Beautiful, then
when you’re ready, squeezing our thighs together, so connect to that core
strength and quad stretch. You could also take a
little Dancer Pose here, a little Standing Bow. Take a deep
breath in, lift the hip points up towards
the sky, so again, if the pelvis is
tilting out here, bring it in just a little bit. Inhale and exhale, release
with care, with grace. Awesome. Big stretch to
reach for the sky, then exhale hands to heart. Go get them, tiger. (upbeat music)

Jerry Heath


  1. I want to say thank you for the videos! I'm doing the yoga camp and even though I'm not great at yoga I look forward to each morning and what the lesson will offer. Each week I see improvements both physically and mentally<3

  2. I totally forgot to do this before my run, but I just did it after my run and it was an awesome post-workout stretch. Thanks!

  3. I started running more in the last few weeks because I'm training for MUD HERO for the first time. Now, before and after I go for a run, I'm doing these great pre and post run videos. Thanks, Adriene!

  4. Could you maybe do a video for high impact, contact sports? I play roller derby and I can't find anything similar on youtube. Our bodies put up with a lot, it would be lovely to give them a little bit of love!

  5. Love a brief stretch before running. It makes such a difference.

  6. I am not a runner but this is a great way to start the day!

  7. i think im stressing my hip flexors, they are starting to cramp up on me on both sides. what can i do to remedy this adriene?
    thanks for the content as always!

  8. YES! I'm training for the NY Marathon and I've been doing your older pre and post run yoga videos but they were a bit long for my impatient/busy self so I was consolidating them on my own. 7 minutes is perfect, thank you!!

  9. I was about to go running and then during the 7 minutes it started to rain like crazy…. Well, then just some more Yoga today πŸ˜‰

  10. Thanks for the new pre and post run vids! I used the old ones all the time when it wasn't too hot to run!:)

  11. Can you do more yoga for beginners sequences? As a total beginner, most sequences go a bit too fast

  12. Hi Adriene, I love your yoga! I'm a tennis player and I used this video to help with running on the court. Can you make a yoga video specifically for tennis players? Thanks!

  13. i just started running last week and am having a lot of lower back tightness.. this helped so much!!! thank you!

  14. Any chance you could do a yoga for bad knees? I have been searching for one but cant seem to find one that fits me yet πŸ™‚

  15. Thank you so so much for this
    I really love it
    I feel it is so much better to stretch with the yoga awareness
    And I love your energy
    Going for a run now (-;

  16. I tried watching this. However, those "meaningful breaths," really got to me. I don't understand how an exhalation sound can be so annoying, except that it is done unnaturally and purposefully as if trying to impose a belief system and a pseudo understanding of what is behind that breath. To all who need a pre/post run workout, just use Chalene Johnson's Piyo. That program is excellent.

  17. thank you for posting yoga videos! been following your account and practicing yoga for a while now. <3 from the Philippines

  18. My mile pace was seriously a whole minute faster today after doing this for the first time! Can't believe how free I felt! My muscles must have been super tight before you came along. Thanks Adrienne!

  19. Adrienne all your videos are so great! I usually follow this video for my pre-workout when I am exercising my legs. Would you consider doing pre-workout yoga videos for warming up? Thanks so much for all your videos and your great energy!!

  20. Tip for beginners like myself : put it on 0.75 speed, gives u enough time to keep up☺️

  21. Does anyone know an alternate pose for downward dog as I get dizzy when I get in that position? πŸ™ please and thank you πŸ™‚

  22. "go get 'em tiger" that was the best sendoff! feeling so empowered, thank you!!!

  23. Awesome practice Adrienne! Perfect after a 10 min morning meditation. Off for a run now. Peace be with you !

  24. Thank you so much for the runner’s yoga playlist! I love to run and I’ve never been into yoga before now. My favorite is the yoga stretch. I wish my dogs would be chill like yours when I do yoga. They want to be all over me.πŸ–€

  25. Amazing. Would you please consider doing a full body warm up ? And how about a sequence for power lifters ?

  26. Hi you are great and have realllllllly helped my running. It would be great if you could make a video that would be helpful the day before a big run or race, and maybe around 15 or 20 minutes. I sometimes skip my yoga because it is too late and would take too long, but I also want to get a good stretch in

  27. Jumped ahead a day due to time and this is a personal fave. Seven minutes and it really gets the juices flowing!! πŸ™πŸ»

  28. I can't possibly go out running today because I would get heat stroke but I just wanted to say I created a running practice over the last six weeks and I feel so good!! #manifest

  29. 'Go get 'em tiger' at the end makes me chuckle every time, thanks Adriene πŸ™‚

  30. this video was great and helped me prepare for a great run!

  31. This has been so helpful :)!!!
    Thank you so much for sharing!!

  32. Love this video! I’ve been using it before running for the past month and it works like a charm!

  33. I have been feeling stiff before my longer runs, training for my second marathon. Practicing this prior to my run pushed me to ten miles, thinking I would only do about 5-6 miles. IT FELT SO GREAT! Thank you so much! Hope to meet you in person one day!

  34. My favourite video of yours so far, I can't wait to try it out for real tomorrow! (1st day training to run 5k in December for charity β™₯️)

  35. Lovely short sequence to get my body and mind prepared for this mornings run. Thanks Adrienne!

  36. A very well rounded, pre-Pilgrim Pie Rotary run practice πŸ‚ thank you for helping me prepare for all things in life, Adriene πŸ’šπŸ™πŸ’š I am grateful for you – Happy Thanksgiving 🍁

  37. you're videos are great thanks so much for sharing! one for snowboarders would be rad πŸ˜€

  38. Try a yoga video before you go running, they said. It'll be fun, they said.
    And it was! But for a jogger who has never done yoga in their life, wow. I am in pain.
    Awesome video!!

  39. Is it not easy to explain everyone about "Suryanamaskar". Direct everyone to repeat it number of times.

  40. Made the mistake of not doing this before my run today – realised as I was going out the door and thought, it won't matter for this one time… boy was I wrong! I felt slow and tight the whole run. Not missing this out again!

  41. Love your channel!!! I can find sequences for anything!! Thanks a lot!! 😁😁😁😁❀

  42. Adrienne you are THE BEST! I use your Rise series every single morning, and I love your pre and post run videos! Thank you so much!! <3

  43. well impossible for me to keep up even at low speed, I can't watch you while I do the poses and when I look up you are in plank while I am in the cobra position, kind of frustrating

  44. watching your videos is also a listening practice for me because of the speed at which you talk lol

  45. I thought it was the last practice I have commented. But no, it that one I didn't comment and didn't it yet. Anyways! For me, pre run part 2 because I needed it again. A really great warm-up. Stretches the calf muscles, back and my legs says you thank you. Namaste.

  46. A good warm up 😻 Thank you Adriene and namaste πŸ™πŸ»βœ¨

  47. My feet were so tight and painful before doing this. Pretty much sorted it and now I can go and enjoy my run. Thank you!

  48. Great video!! Thank you!!πŸ™πŸ»πŸ’« Namaste

  49. Thanks Adriene – off to Parkrun soon (UK) and feel much better for doing this routine.

  50. This is a good pre stretch before the gym for me.
    Do you have a routine for preyoga warm up to get loose before I get loose as a goose

  51. I love the "7 minute post run", but I am also gonna incorporate this one to make the "running package" complete πŸ™‚ My tight hips thank you so much! πŸ™‚ Namaste <3

  52. I think the pace is perfect!! Once I can do it enough, I'd rather be doing more dynamic moving stretches than static holds which I think might be the point but # Find What Feels Good πŸ™‚

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