Yoga Workout – Yoga Poses for Runners – Hip Opening Flow

Yoga Workout – Yoga Poses for Runners – Hip Opening Flow


(relaxing orchestral music) – Hi my name is Laura. Welcome to GymRa. Today we’re going to do yoga for runners, so we’re going to work on
hamstrings, hips, inner thighs, and a little bit of shoulder opening. If you have a towel or a t-shirt, super helpful right because
those hamstrings get tight and we’re going to use it. So starting on all fours, my favorite, low lunge. Step your right foot forward and you can just keep your
hands on the ground to start. Now think about pulling
that left hip forward faster than the right
hip, if that makes sense. Hopefully it does. So pull those hips forward. Now with your back knee down, it’s okay to let your front knee come a little further
forward of the ankle, right. So you don’t have to be way back here. If it’s available, let
those hips slide forward. Stretch your hip flexor
and your quadricep, which gets super tight from running. Stay here for just one more breath. In and out through the nose, so if you take some good deep breaths that’s going to help your
muscles relax and start to open. Now slide your left
knee back a little bit. We’re coming into a hamstring stretch, and if you have a towel,
you might pad up your knee. Right give it a little padding,
if you have sensitive knees. Straighten your right leg and flex your right
foot up to the ceiling. Now these stretches are best to do right after your run
when your body’s warm. Right to stretch those muscles right away, you’ll get a deeper stretch and you won’t be as sore and tight. Right, I know I get
really sore from running. I have a love hate
relationship with running. I love to hate it.
(laughs) So flex your right foot up
to the ceiling to start, and now, if your hand can find your foot, pull the toes up towards you. Big stretch for your
calf, bonus calf stretch. Okay, now release that,
and point your toe. Stretch the top of your foot
and the top of your shin. Point, point, point. Like you’re trying to plant
your foot down on the ground. Point, point, point. So now, we’re feeling
it through the top here. And one more time. Flex your right foot, get
that hamstring stretch. Now if your hands don’t find
the ground, that’s good. That’s totally fine, you
can just put your hands up on a chair or a table
or a wall or something. Right. Just work with what you’ve got. Bend your knees, step it all the way back, and we’re going right
into our second side. Step your left foot forward, and just drive the hips forward. So once again, it’s okay to
let the front knee come forward so you don’t have as
much weight on the leg. Right, like in a squat or in a lunge I know you want to keep those knees back. But now we’ve got the back
knee down, so you’re safe. Think about pulling this
right hip forward more so. Stretch the front of the thigh. Feel a little reach and
lengthen through the chest and through the spine. Once again, if you’re
breathing nice and deep, as runners you know that breath
is super important, right? The breath is what
carries through the run. Got to take those deep breaths. Same thing when we stretch, right. Your body needs to get the message that it’s safe, it’s okay, and
then it can start to open up. All right, slide your right
knee back a little bit. Straighten your left
leg, hamstring stretch. Okay so this side is a lot
tighter for me, personally, my left side, so just be patient. Know your sides might be
a little bit different. And instead of just kind of
sinking down here, right, to keep that hamstring really safe and actually get a better stretch and more movement over time I
want your hips nice and even. So your back is even, your pelvis and your
hips are nice and even. And again, instead of trying
to really round your back, I want nice length, so reach
out through your chest. Okay, if your hands find
your foot, pull back on it. Use a little of that bicep
strength to pull back. Work those guns.
(laughs) Stretch your calf, all
right, and let that go, and point, like you’re trying to press the bottom of your foot into the ground. And now we’re stretching through the shin, and if you’re getting shin splints, you might just need to
get a new pair of shoes. I have a lot of people ask me about, their shins are really hurting, you can go get fitted for
shoes, that usually helps. Last breath, push the foot
towards the ground, gentle. All right, pull it back up, last three. Two (breathes) okay, step it on back, downward facing dog, place
your hands, lift your hips up. Now bend your right knee, press down through your
left heel and hold it here. So I need about 15 or 20 seconds to hold and let that calf stretch. My calves are super tight so I try to get these calf stretches in. I should probably be doing more. Switch your sides and hold it. Give those muscles time to open. (soothing zen music) Okay, and then bend both of your knees, lift your butt way up towards the sky so you find more length
through your spine. Keep knees bent, your butt up, and press your chest
up towards your thighs. Stretch your back. Okay, lower all the way
down onto your knees. My favorite stretch, pigeon. Bring your right knee forward
towards your right wrist. Pull that right foot a
little further forward. Slide your left foot
back and come on down. You’re going to hold here
for about 30 seconds. Now the tendency is going to
be to sit into your right side. You’re going to get a much better stretch, if you get that left hip
moving down towards the ground. So it’s like I could balance
my ice cold glass of something on your low back, right,
that it wouldn’t tip over. Nice and even. Last breath or two here, if
you want to make a pillow with your forehead on your forearms. All right come back up onto your hands. Now go slow with the transitions, I don’t want you to hurt your knee. So push down, use that strong abdominals to lift all the way back up to all fours and switch left knee forward, and then shimmy that left
foot a little forward. If you want a deeper stretch
keep drawing it forward. Slide the right foot back, and once again, we don’t want to be sinking into one side evenness through the right and left hip. Okay, come on to your
forearms and breathe. As runners, we get really
tight in those hips. Hips, hamstrings, all around in here because they’re working really hard, which is good, but we want
to keep our body mobile, so just taking 15 minutes is
so good, and so key, right, 15 short minutes a day or 15 more minutes right after your run goes a long way. Bring your forehead
down onto your forearms if that’s available. And try not to round
your spine a lot, right, I want the chest moving
towards the ground. Okay, now back up onto your hands, remember go slow, we’re not in a hurry. Slide it back to all fours, okay, turn wide on your mat, now you may want to pad up
your knees with something. This is called happy frog,
and I don’t know many humans who are very happy in this
pose, but it’s good for us, so I’m going to bring
the knees wide apart. Now my feet, it’s not like child’s pose, your feet are wide, right, so my ankles are right behind the knees. Crawl those knees further
apart from each other and come down onto your forearms, okay. So you’re more on your inner knees, not on the tops of your knees. And then you can let your
forehead kind of hang, your head kind of hang down. (soothing zen music) I want my hips right about
in line with my knees so we’re stretching those inner thighs. So once again all through
the hips and thighs get tight and this is a really good one to hit those inner thighs, groins. It’s a great one to do at the gym, after you run on the treadmill. (laughs) You might get some crazy
looks, but that’s all right. Just put your headphones
in and rock it out. Last breath here. Come back up onto your hands. Bring your knees all the way
back together, oh my goodness, I kinda feel like you get
stuck there sometimes. Okay, curl your toes under,
sit back onto your heels. Right, so this is a stretch for the toes, the bottoms of the feet,
and it might not happen that you’re able to sit all the way back. You might be kind of
forward a little bit, right. Especially the gentlemen
typically the feet and the toes are a little bit more tight,
so you might just be here. If it’s available, you
sit all the way back. And again it’s for toes, sometimes you feel a stretch
in the bottom of the feet, and over time it becomes a release compression for your calves. So just hang out here for
like 20 more minutes. (laughs) I remember the first time I did this, I wanted to punch my
yoga teacher in the face. It hurts so bad, so it
does get better over time. All right, place your hands
down, uncurl your toes. Now this one also might be intense to sit back onto the heels. Now the heels are going to
want to pop out to the sides, I want you to pull those heels in and now we’re stretching again
the tops of the feet, okay. Now you might stay here, might place your hands
on the ground behind you, and this could also be enough. Now go slow, be careful. If you start to lean into
your toes, lift your heels, oh there we go, right there. Get the shins, the tops of the feet. Hold it for about two more breaths only. And if your knees don’t lift
up off the ground for this one, it’s okay, you can just kind of hang here, right, work with what you’ve got. Okay, lower those knees to the ground, but don’t move from here yet. Getting into the
quadriceps and hip flexors, place your hands on the ground behind you roll your shoulders back, lift your chest, so puff your chest up towards the sky. And let your head come back a little bit. So once again this could be enough. If it’s available, you start to lift your
hips up a little bit, press down through your knees, press down through your shins. And maybe you lift your
hips up a little bit more. Lift your hips up a little bit more. And so you’re getting the stretch through your quads, your hip flexors. And this is one you kinda got to work for. Got to work for it a little bit. Come on down and we’re going
to do that one more time. Three, two, one, lift your hips up, roll your shoulders
back, puff your chest up, and let your head come back. And you’re really kind of
almost tucking your tailbone to get that stretch through
the hip flexors and quads. Okay, slowly lower it on
down, come onto all fours. Another calf stretch, really
hitting those calves good today Curl your toes under behind
you and press your hips back, so push back through your heel. Three, two, one. Switch sides. Curl your toes under,
straighten your left leg, and press your those hips back. Grr, kind of push your hands
forward and away from you looking for that stretch for your calf. Okay, come on back, sit
down onto your heels if that’s available, or
you can sit cross-legged. You’re gonna take your
towel, interlace it, hold it behind your back,
and as we run, right, we get super strong in our
biceps, which is great, and our abdominals, so we
want to stretch that out. So, hold onto the towel,
roll the shoulders open, work towards straight arms and just lift those
hands up away from you. Now you can stay here or hinge forward, let your forehead come to
the ground and stretch. (soothing zen music) Okay, lower your hands down,
come on all the way back up. All right, have a seat, stretch your legs out in front of you. Cross your right foot
over your left, okay, and you’re going to draw the
knee to the opposite shoulder, so go ahead and hold onto the leg, pull your knee towards
the opposite shoulder. I’m not super concerned
with the twist here. I’m more looking for the
stretch through your outer hip, your IT band, lift your chest, get a little taller and then maybe you can work the knee into the elbow crease here and get a little bit deeper into it. Okay, come on back to center and switch, cross the left foot over. So remember we do want
to hold these stretches for at least 15 seconds. Pull the knee towards
the opposite shoulder. Oh this side is a little tighter. Right, so give that good 15 30 seconds. 30 seconds is ideal, all right, sometimes we tend to pop through
the stretches too quickly. So give it a little bit of
time for the muscles to open. Twist, twist, twist. Pull the knee towards
the opposite shoulder. Okay come on down. I’m saving the best for last. With your towel, lay it all
the way down onto your back, I’m just going to switch sides. Lay it all the way down, bring your right knee
in towards your chest and with your towel or
your t-shirt or strap or whatever you’ve got,
hook the strap, the towel around the bottom of your right foot. Now here’s the bonus,
pull the toes towards you, oh my goodness, I feel
that all the way down through the back of my
calf, my hamstrings. Try to let the shoulders relax. (soothing zen music) All right so instead of putting it around your heel or the
center of your foot, I want the towel more up towards your toes or the ball mound of your foot. Pull that down towards you. Get the back of the hips heavy, right, so don’t let your butt curl up, keep the back of the hips heavy. All right, switch your sides,
go right into the left leg, Up. Once again, have
the towel right around the ball onto the foot. Let the head and shoulders get heavier. Relax the back of your neck. We hold a lot of tension in our neck, and running is great, but it
is pretty jarring on the body and it’s a lot of impact,
so you can feel kind of that stress and tension in
your neck and shoulders. All right so just take some deep breaths and let the neck relax, you
can even, what I’m doing, kind of massage your neck
with your other hand. Or if you have someone around, grab them, make them massage you. It’s a great way to start
talking to people at the gym. (laughs) Excuse me, could I have a massage please? Okay, hook the towel around
the bottom of your right foot. Bring the towel, strap,
whatever you’ve got, into your left hand, okay, stretch your right arm out to the right. Just your butt, not your
shoulders, pick it up and move it to the right a little bit. Okay, straight legs, lower it across. Oh yes, twisting great for the spine. You’re getting this outer
thigh, IT band stretch, you’re getting hamstrings. This is such a good one. Try and keep the right
shoulder down and heavy. For my bendy friends, you
don’t have to use a towel you can hold onto the foot, and for my stiffer, tighter friends you just find a longer towel
or something that’s longer, that gives you a little more leverage. All right, bend the knee. Bring yourself all the way
back up to your center. Switch your sides, right foot down, strap into the right hand,
left arm out to the left. Now once again, just your
butt, move it over to the left. Okay, I promise that helps the twist. Straighten your legs and
take it all the way across. Let that left shoulder down now. All right, so IT band, outer
hip, glutes, hamstrings. Such a good one to do. You can do this on in bed, you can do this one in the morning. Breathe into it, twisting. (soothing zen music) Make sure you are just stretching for these 10 or 15
minutes after your runs. Come up all the way back up to center. It really, really helps
to hug your knees in outer edge of the feet, happy baby. This is another great one
to do (laughs) at the gym. After you run outside, just
right on the side of the road. (laughs) Just go for it. You can hold the back of the thighs if holding the feet isn’t available. All right, release that. And you guys are all done. If you have a little bit, I
would take a nice couple minutes to do a savasana, just laying
and relaxing on your back and letting your whole nervous
system and muscles soften. But if not, I will see you next time. Namaste.