Name: 7 分鐘 Yoga For Runners - Yoga With Adriene（7-Minute Yoga For Runners - Yoga With Adriene）
Uploaded: 2021-01-28T01:19:35.000Z
Duration: 7 min 21 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

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

just take a moment  to loop the shoulders

just do your best,  do whatever you can today,

but breath a little deeper.  (breathes deeply)

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

as you just take a  nice full body stretch,

interlace the  fingertips behind the back,

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,

find a little movement  in the torso and the ribs,

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

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

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

should feel awesome,  bend the knees generously,

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.

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

so just step one  foot back then the other,

and then really press  your index finger and thumb

and start to pedal  the legs back and forth.

Fire up your breath here,  (breathes deeply)

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

Exhale all the way up  into a nice low lunge,

you can walk that  left knee back even more,

everyone though open  up through the chest.

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,

the right elbow to the  top of the right thigh.

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

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

And then on an  exhale release your left leg

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

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

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

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

sinking a little deeper, opening up through your heart,

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

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