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  • (upbeat music)

  • - Alright, let's begin standing at the top of the mat,

  • feet hip width apart,

  • just take a moment to loop the shoulders

  • and come into a nice conscious breath,

  • just do your best, do whatever you can today,

  • but breath a little deeper. (breathes deeply)

  • And then on your next big inhale,

  • send the fingertips all the way up and over your head,

  • lots of energy in the hands here,

  • as you just take a nice full body stretch,

  • pressing the feet into the earth,

  • inhale, inhale, reach, reach, reach,

  • and then exhale, release,

  • interlace the fingertips behind the back,

  • open up though the chest,

  • find a little stretch, little movement,

  • in the torso, the ribs,

  • you can check in with the head, the neck here,

  • and then inhale and again, exhale to release.

  • One more time, inhale, reach for the sky,

  • really maximize the stretch here, big full body stretch,

  • feel your muscles, maybe tight from a run,

  • and then on exhale release, interlace behind,

  • maybe opposite thumb on top this time,

  • the one that feels a little strange,

  • and we open up through the chest,

  • find a little movement in the torso and the ribs,

  • and maybe the head, the neck,

  • and then take a deep breath in, lift your heart,

  • then exhale to release.

  • Beautiful, big inhale to reach the arms all the way up

  • and overhead, and this time exhale

  • to Forward Fold, so bring it all the way down,

  • should feel awesome, bend the knees generously,

  • (inhales deeply)

  • shake the head loose (exhales)

  • Nice stretch through the backs of the legs here,

  • again bend the knees as generously as you like here,

  • feeling that nice stretch in the lower back muscles,

  • and then bring the fingertips to the earth.

  • We'll walk the feet together,

  • and bend the knees, plant the palms,

  • and we're gonna step it back to a Downward Dog,

  • so just step one foot back then the other,

  • and then send the hips up high,

  • and then really press your index finger and thumb

  • into the earth.

  • As you lift up from the hip creases

  • and start to pedal the legs back and forth.

  • (exhales loudly)

  • Fire up your breath here, (breathes deeply)

  • and then the next time the left heel

  • is reaching down towards the earth,

  • take a deep breath in and lift the right leg up high.

  • Beautiful.

  • Exhale all the way up into a nice low lunge,

  • lower the back knee, open the chest.

  • If you're looking for more of a stretch

  • you can walk that left knee back even more,

  • everyone though open up through the chest.

  • Then right fingertips, you're gonna come

  • to the arch of the right foot or the heel of the right foot,

  • and then just nice and slow you're gonna

  • take your left hand to the small of your back

  • and start to open up through the chest here.

  • Breathe deep, stay here, or you can bend that left knee,

  • and reach back to grab the toes.

  • Another option here is to maybe bring

  • the right elbow to the top of the right thigh.

  • You're going to squeeze into the midline for support,

  • for stability.

  • Wrap your left shoulderblade around, inhale, open the chest,

  • again you can just be here too or here.

  • And then on an exhale release your left leg

  • and come all the way back, hands come to the earth

  • and we come back to that Downward Dog.

  • Pedal it out, pedal it out.

  • Activate the breath and the next time

  • your right heel is down, inhale, lift the left leg up high.

  • Exhale, step it all the way up and through.

  • Now lower your back knee, feel free to walk it back

  • for more of a stretch,

  • and just be really mindful here as you explore.

  • Send fresh breaths and awareness to tight muscles,

  • and when you're ready left fingertips come around

  • to the inner arch or the inner heel,

  • and we lift up from the pelvic floor

  • and we reach the right hand to the small of the back

  • or the sacrum, and we open up through the chest,

  • and you can just stay here maybe pressing into

  • the top of that back foot,

  • sinking a little deeper, opening up through your heart,

  • or maybe you come onto the thigh,

  • or maybe we bend that right knee, grab the toes,

  • and stretch it out here.

  • So again, squeeze, hug into the midline for stability,

  • for support, breathing deep here,

  • one more inhale,

  • and then exhale to release.

  • Awesome work.

  • Plant the palms back to your Downward Facing Dog.

  • Pedal it out. (breathing deeply)

  • Awesome, walk the feet all the way to the center line.

  • You're just gonna step the right foot behind the left

  • so that the ankles are crossed here.

  • Then let your head hang over, relax your shoulders,

  • and you can keep the fingertips on the earth

  • for a little stability,

  • and maybe even sway it a little side to side,

  • nice soft easy movement here.

  • If the fingertips don't come to the ground,

  • no big deal, you can clasp the elbows here,

  • as you breathe. (exhales)

  • Beautiful, and then we'll release,

  • and we'll bring the right foot back beside the left,

  • and then take the left toes around.

  • Crossing the other direction,

  • and then the same thing, if the fingertips don't

  • come to the mat here, you can clasp the elbows,

  • maybe opposite clasp,

  • and just relax the weight of the head over

  • as you press evenly through all four corners

  • of your feet,

  • and take one more deep breath in. (inhales)

  • And then nice and slow, bringing the feet side by side,

  • back together, rolling up to Mountain Pose,

  • tucking the chin into the chest.

  • Take your time.

  • And we rise up, Mountain Pose.

  • Shift your weight to one side, grab the opposite ankle,

  • quad stretch, squeeze inner thighs to the midline,

  • smile, you're amazing, appreciate your body.

  • So awesome, and release.

  • Other side, just quick quad release here,

  • squeezing in, smiling, life is good.

  • Wonderful, then release, rotate one ankle,

  • then the other,

  • and then bring the hands together at the heart.

  • We take a deep breath in,

  • and we exhale, bowing chin to chest.

  • Namaste.

  • (upbeat music)

(upbeat music)

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B2 中高級 美國腔

7 分鐘 Yoga For Runners - Yoga With Adriene(7-Minute Yoga For Runners - Yoga With Adriene)

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    趙翠郁 發佈於 2021 年 01 月 28 日
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