Yoga For Runners (Feels So Good!) Full Vinyasa Flow

Yoga For Runners (Feels So Good!) Full Vinyasa Flow


– Welcome to Fightmaster Yoga, where it’s not about the pose and you don’t have to be perfect. I’m Lesley Fightmaster. Today’s class, yoga for runners. Begin sitting tall with
your hands together in front of your heart
and deepen your breath. If you believe these yoga videos help make the world a better place, share them and subscribe to this channel, because yoga makes you feel better. As you practice today, may
you trust that you are exactly where you’re meant to be. Release your hands, carefully
roll onto your back. Continue lengthening the breath and draw your right knee into your chest, circle right ankle in one
direction and the other. The left knee can be bent or you can straighten that
left leg out onto the floor. If the leg is straight, point the toes up toward the ceiling. Now inhale, extend the right leg up, lengthening out the leg, but drawing the right hip
forward, so hips are level. You can hold that right leg anywhere. If you have a yoga strap, you can also loop it onto
the ball of your foot and hold that. Continue breathing. Remember it never matters
how deep you get into a pose. Just feel stretched, yoga’s working. And now as you take your next exhale, open the leg to the right. The knee can be bent or straight, but keep your left hip grounded down. If you’re neck’s okay with it,
go for the left the shoulder. Continue long, smooth breaths
in and out through your nose. Relax. Relax your shoulders and your jaw. Inhale the leg to center. As you exhale, take off to the left. Again, knee can be bent or straight, looking over the right shoulder. Put a little twist, turn your
belly up toward the ceiling. And again, connect with your breath. It is all about connection. Come back to center, inhale. Exhale, lift the head and shoulders. Pull the belly in, and then release. Draw the left knee in. Right leg be bent or straight. Circle left ankle in one direction and then the reverse it. Now, if your right leg is straight, make sure to point those
toes up to the ceiling, but keep the heel down. Inhale to extend the left leg up. Knee can be bent or straight here as well. Draw your left hip gently forward, so hips are level. Remember, hold anywhere along the leg, and it doesn’t matter
how deep your stretch is. Just feel stretched. Relax your shoulders
and your jaw once again, and focus your awareness on steady and even inhales and exhales. Now, inhale, open the
left leg to the left, but keep the right hip grounded down. The left leg can be bent or straight. Look over the right shoulder, again, if it’s okay with your neck. Get a little stretch
in the outer hip here, maybe the inner thigh as well. When you’re a runner, those legs and hips can get tight. Come back to center inhale and exhale. Take the leg off to the right, knee bent or straight and twist. Twisting is great to
keep your spine healthy. It’s also good for your digestion. Take another big breath. And then inhale to center. As you exhale, lift
the head and shoulders, draw the belly in and up, and then release. Bending both knees, roll
onto your right side. Use your left hand to
press up, head comes last. Crossing up the shins to roll forward onto hands and knees. Wrists under shoulders,
knees under hips to begin. As you inhale, bring your chest forward, lift your chin, lift your tailbone. As you exhale, round the
back chin toward chest and tuck the toes if you can. Again, inhale, chest forward,
widen the collar bones. Exhale, rounding to the back,
press away from the mat, pull the ribs and belly in. Inhale, heart comes forward, shoulder blades relax toward the waist. Exhale rounding the back. Now sit your hips back onto your heels with your toes tucked under. Come off of your heels at any time. This can be intense. Inhale, sweep the arms out around and up and release fingers. Exhale, reach your palms
up, but keep your ribs in or down, soften in the down. Exhale, turn to the right. Keep reaching through,
arrow-straight arms if you can. You can also keep your
arms in front of your ears. Come to center and release. Come off of your heels, inhale, reach your arms up, keep the ribs in. Exhale, sit back down
on the heels if you can. Inhale, sweep the arms
out, around, and up. Take the other, interlace. Exhale, reach up through the
arm, and turn to the left. So if the shoulders are tight, just bring your hands in front of you, or you could always hook the thumbs. Take another breath here. Inhale through center and release. Take the hands back down to the math. Walk them in front of the shoulders and stretch into downward dog. So, arms shoulders
distance, feet hips width, then begin to bicycle your leg, bending one knee and the other. Spread your fingers wide and stretch back. Press into the base of the fingers, lift with the forearms. Inhale, float your right leg back and up. And then as you exhale, open up the hip, bend the knee, press evenly through the
arms and the shoulders. Inhale, square up your hips to center. Exhale, draw your knee
in towards your belly. Thigh toward belly, shoulders over wrists, and then lightly step it
down by the right hand. If it doesn’t make it there, pick it up and put it. Come on up into a low lunge. Pull your right hip back. Then just let your hands
rest just above the knee, and then inhale, sweep the arms up. Again, arrow-straight arms. You can have wider than
shoulders distance. Exhale, take the hands
down, tuck the toes still, and now straighten the front leg, pull your right toes back. Inhale, re-bend the knee into your lunge, chest forward, lengthen the spine. Exhale, straighten the leg,
pull the right hip back. Inhale, coming back into your
lunge, knee over the ankle. And exhale. Half split, half Hanumanasana. You can stay right there
or walk yourself back, coming onto the top of the
foot, sitting on the heel, or sit your hips off to
the side of the heel. Bring your hands behind you. Inhale, maybe lift your hips
off the mat a little bit or more, and perhaps your head will go back as you lengthen the neck. Sitting back down, bend the
front knee, tuck the back toes, and make your way to
plank, top of a push up. Shoulders above wrists, knees up or down, lower all the way to the mat. Bring hands by low ribs, inhale, cobra. Just a little cobra. Exhale, lower, tuck your toes. Again, knees up or down. Press, exhale, up to plank, and then lift the hips for
down dog, go to the other side. Lift the left leg back and up, inhale. As you exhale, bend the
knee and open up that hip. Keep stretching back,
reach to the right heel. Arms and ears in line. Now square off the hips, inhale. Exhale, draw that thigh toward the belly, shoulders above the wrists. Use the belly muscles to
lightly step the foot down. Make sure the knee is over the ankle. And then let your hands
rest on your thigh a moment as you draw your left hip back and lengthen through your sitting bones. Inhale, sweep the arms up, palms facing each other. Draw your front ribs down and lift through your back ribs, lengthen the back body. Release the hands on
either side of the foot, and then inhale, straighten the front leg, draw the left hip back. If it’s hard to reach the
floor and you have yoga blocks, put your hands on blocks. Exhale, bend the knee over the ankle. Inhale, straighten the
leg, folding forward. If you don’t have yoga blocks, you can use anything that will work. Exhale. Bend the knee again over the ankle, lengthen your spin, left hip draws back. Inhale again to straighten
folding forward, stretching out those hamstrings. They probably need a good stretch. Stay there or sit your hip
back onto your right heel or just to the inside of the heel, so your butt is on the floor or on a block. Bring your hands behind you,
finger tips facing forward, stay there or lift your hips up a little or as much as you comfortably can. Let your head go back if it will. Lengthen sitting bones to backs of knees, or stretching out the quad and the hip flexor of that right leg. Release back down, bend your left knee. You can walk forward, tuck your back toes, and make your way to plank pose again. So knees can always come down here. Shift forward about an inch,
lower slowly to the belly. Hands by low ribs. Inhale, peel the chest up, or cobra or upward dog. Thighs and knees off
the floor for an up dog and then exhale back to down dog. Stretch all the way back. Remember, arms shoulders distance, feet hips width. Spread the fingers pressing
in the base of the fingers. Lift away with your forearms. Look forward, walk your
feet to your hands. Inhale, hands to shins,
lengthen the spine. Exhale, fold forward. Bend the knees as much
as you need or want. Let your head hang a moment. If the legs are straight, shift the weight toward
the balls of the feet. Inhale, sweep the arms up
as you come all the way up. Exhale, hands to heart. Turn to the long side of the mat. Step your feet nice and wide. Turn your right leg out, back toes in, line up heel to arch. Take your arms at shoulder height, hinge from your hip crease, reach, reach out as far as you can. Take the right hand down, reach the left arm up. Right hand can be on the
shin, foot, floor, or a block. Now lengthen from your right hip crease through your right arm pit, and let your head go, or, if it feels comfortable, look up toward the left fingertips. Inhale, left arm in line with ear forward. Exhale, sweep it down in
front of you and back up. Inhale. Exhale, sweep it forward and around. Inhale, reach up, relax the shoulders. Exhale, reach the left
arm forward and around. Keep drawing that front
sitting bone under you, and then look down to the foot. Inhale, come on up. Now turn to face the back of the mat. Line up your front heel
with your back heel or even wider, so hips and shoulders square
to the back of your mat. Take your arms up to shoulder height, press your fist or palms
together behind you. Roll the shoulders back. Inhale, lengthen, look up. Inhale hinging from
the hips, forward fold. Pull your right hip back and press into the back of the big toe. Or is that your right, yeah,
that’s your right foot. I’m sorry. Firm the leg muscles and breathe. You can stay right here or the
hands will reach the floor, take them down. Inhale lengthen. Once again, exhale, keep
the hands where they are or walks your hands back, fingertips facing the foot, the back foot, using your arms to pull
yourself down a little deeper. Bring hands to hips, inhale, come back up. Bring your feet to parallel. Take your legs a little bit wider. Left leg all the way out,
back toes in, heel to arch. Arms at shoulder height, inhale. Exhale, reach, reach, reach forward, and then take the left hand down. Reach up through the right arm. It doesn’t matter where
that left hand goes. But if you’re taking it
onto a block or the floor, put it on the little toe side of the foot, so you can draw that front
sitting bone under you. Let your head go, or if your neck’s okay with it, look up toward the top fingertips. Firm the legs, but soften any joints. Inhale, take the right arm
forward in line with the ear. Exhale, sweep in front
of you in a big circle. Reach it up, inhale. Exhale, around in a circle. Inhale and reach out. As you exhale, bring
it forward and around. Reach up to the top hand once again, and now look down and
inhale, come all the way up. We’re gonna square up hips
and shoulders to the front. So, walk your feet at
least hips width or wider, heel to heel or wider, and then take your arms out to the sides, press fists or palms together behind you. Open the chest, look up, inhale. Exhale hinging from hip
creases, come forward, gazing toward the big toe. Now pull your left hip back, scissor your inner thighs like
you’re holding a yoga block or a rolled towel between
your inner thighs. Keep the length, roll the shoulder, head’s away from the floor. Breathe. Stay there or fingertips to the floor, lengthening once again, and folding in a little deeper, possibly turning fingertips back, walking the hands toward the back foot. Remember, just go to position of the stretch
that works for you. Inhale to come up. Now from here, step back into plank. Knees can be up or down
as you lower, Chaturanga. Inhale into upward dog or to cobra. Exhale to down dog. Inhale, float your right leg back and up. As you exhale, come to pigeon pose. Now, if pigeon pose hurt your knee at all, roll onto your back and take figure four or thread the needle. Ankle just above left knee, make sure that foot is
flexed, ankle’s flexed. If pigeon works,
lengthen, inhale, stay up. Or, as you exhale, come to forearms, or all the way down,
or anywhere in between. Just reach through the back leg and make sure your hips are level. If you’re rolling down
onto that right hip, prop it up with a pillow
or a folded blanket, something that will level off the hips to keep that knee protected. Now see if you can relax a little here. Wherever you’re holding the tension, let it go. Focus on your breath. Inhale, come on up. Left forearm parallel with the front, reach the right arm up. Option to bend the back
knee and reach for the foot. Just an option as you twist. Take another breath and release. Come back to center, tuck
your back toes under, sweep your right leg back and up. Stretch it out a moment and set it down. As you inhale, lift the
left leg back and up. As you exhale, bring it
forward for pigeon pose. Now, if the right knee was
fine, but the left knee hurts, then I still want you
to roll onto your back. Take the left ankle just
above the right knee and flex that ankle for figure four. If pigeon works, make sure hips are level. Leg is straight back behind you. Inhale, lengthen, stay up, or exhale to the forearms, or exhale all the way down, anywhere in between. And now see if you can find some surrender, some letting go. Relax. Breathe. Release the tension. Just another couple breaths here. Make sure the hips are level. As you inhale, come up, right forearms to the front of the mat parallel. Lift arm up and twist. Reach back for the leg
or the foot if you like. One more little stretch of
the quad and hip flexor, if you can grab that foot or leg, and release it. Tuck your back toes. Stretch our your left leg
a moment on an inhale, and then set it down. look forward. Step or hop and sit. Carefully roll yourself
onto your back again. And then we’ll rest. Soles of feet together, knees apart. Now if that’s too intense, then put some pillows
underneath the thighs or you put your hands under the thighs, or just extend your legs out into regular Shavasana. Now if soles of feet together,
knees apart is okay for you, then rest in Shavasana that way. Our quote today comes
form Ganga White who said, “In truth, yoga doesn’t take time, “it gives time.” relax. Eyes closed. Quiet mind, quiet body. Shavasana. Take a deeper breath here. If your knees are open,
draw them together, extend the legs. Circle out your wrists and your ankles, and now take a long stretch. Bend the knees, roll yourself
under your right side. Pause a moment, honoring and thanking
yourself for showing up today. Use your left hand to come to seated. Sit tall, bring your hands together. Hands to your forehead, reminding you to have
clear and loving thoughts. Hands to heart, reminding
you to have clear and loving intentions
and hands to the mouth, reminding you to have clear
and loving communication, sending positive energy out
to all beings everywhere. Namaste. Now, especially if you are a runner, you wanna have a strong core to keep your back really, really safe. So, I’ve created a class just for you, and the link is right in
the description at the top, or I’ve pinned it at
the top of the comments. And today, I have a special
video for you to watch from a Fightmaster yogie, Greta, who’s a lovely singer and
she made a music video inspired by her yoga practice. And the link is right here. Watch it now. – [Man] Give her some love. – And give her some love.