hello and welcome to ChriskaYoga! In today's video we will be doing a quick
pre run yoga warm up. This yoga routine will prepare your body in the
right way to have a really great run or workout. Before we get started don't
forget to subscribe to this channel for to bring yoga classes every single week
so if you're ready let's get started we'll begin a child's pose
come down onto your hands and your knees separate your knees apart
touch your big toes together behind you sit your hips onto your heels and then
bring your forehead to the floor and reach your arms out in front of you
come in word for a moment focus on your breathing feel your breathing in your
back each time you inhale your back expands reaches up towards the ceiling
and each time you exhale the back comes back down each time you exhale feel your
hips sinking down towards your heels a little bit further even if you're not
physically moving just feel them sinking down in your whole back stretching out
your hip sockets are softening in your knees are soft your ankles are soft
breathe and relax into all of your joints your whole spine your main here
for a few more breaths
you reach your hands forward straightening your arms and then gently
press your palms into the ground spread all your fingers wide keep your hands
where they are and lift your hips up and come on to your hands and knees we'll
take a Pew cat and count stretches to warm the body up bring your hands
underneath your shoulders knees are underneath your hips take an inhale tuck
your toes and arch your back looking up and forward exhale top to the feet to
the floor reach your upper back towards the ceiling to curve your spine for cat
pose inhale for cow once again tuck your toes arch your back look forward exhale
come back to your cat pose
and how tuck your toes look up and forwards from your shoulders wide exhale
untuck the toes pair the spine for cat pose take a few more rounds of this on
your own breath timing one breath with one movement with each exhale come here
to your cut and with each inhale come back here to your Cowboys
come here come to a flat back neutral spine
send your hands forward and then slide them forward even further as you bring
your forehead to the floor keeping your hips pointed upwards reach your chest
down towards the ground open your shoulders open your chest and armpits
towards the floor hold here if your knees are sensitive you can pause the
video for a moment and grab some padding for your knees but if you're okay here
and then just relax and rest here for a moment
I'm here we'll take a twist lift your head up take your left arm thread it
underneath the right bring your left temple to the floor keep your hips even
with one another and twist
slowly online to come into twisting on the other side take your right hand
thread it underneath the left bring your right temple to the floor and twist in
the opposite direction
slowly come up out of your twist take the right line and step it forward in
between your hands your right knee is directly tracking above the right ankle
toes are pointed forward your left leg is the knees still down on the floor and
it's on the diagonal hooking down your hands are flat on the ground sink your
hips down towards the floor feeling your right hip sockets softening stretching
the left quad and the front of your left hip and relax here for a moment
from here shift your weight onto the left leg straightening the right leg
flex the right foot once again if you need some padding
underneath your knees you can either fold your yoke about over or grab a
blanket or something to place underneath your knees
look down towards the floor feel a stretch in the entire back of your right
leg and remain here
from here send the right leg back underneath you switch sides bring the
left leg forward the left knee is tracking directly above the left ankle
you're lunging forward pressing the hips down towards the floor feeling a stretch
on the front of your right hip softening the left hip socket and remain here
from here shift your weight onto the right leg straighten the left and
padding underneath your knee if needed keep that left foot flexed feeling the
stretch in the whole back of your left leg
folding forward hands are on the floor framing the leg looking down and breathe
here
from here bring the left leg back underneath you and actually make your
way up to standing we can hold on to a wall or railing
whatever we have handy or you can feel free to just balance on your leg we're
just going to take a standing quad stretch so standing up tall in Tadasana
or Mountain Pose bend the right leg and hold on to the ankle bring the knee
pointed down towards the floor like I said you can hold on to something
or hold on to your hip this if you hold on to your hip it's a balancing it's a
bit more of a balancing pose so if you hold on to something you can focus a
little bit more on stretching the quad in the front of your hip as you're here
try not to sway your low back you want to keep that pelvis tucked under not
completely tucked but neutral you can use a strap if you can't reach your foot
as well the whole aim of this stretch is just to feel a stretch in the front of
your hip and your quad getting ready to run hold here for one more breath we've
been talking and stretching for quite some time so hold here just for one more
deep breath in and deep breath out and you can release that foot and take the
other side I'll turn come on to the other side standing up in Mountain Pose
bend the left leg holding on to the ankle or if you need a strap you can use
a strap as well either holding on to the wall or hold on to your hip and having a
little bit of a balancing pose as well wherever you are here try not to sink
into your the hip of your standing leg as well just feeling a stretch in the
whole left quad in the front of your left hip breathe here
release your hand from your foot stand up tall
you can reach your arms up bring your hands down by your sides on an exhale
clasp your hands together at the small of your back straight and your arms open
your chest up towards the ceiling to give yourself a bit of energy an energy
boost to get ready for your run and release yourself from the arch release
your hands from the clasp and you are ready to go have a great run namaste
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