YOGA: At-Home Workout for Runners

With this dynamic yoga stretching routine, Amanda Murdock demonstrates a simple at-home workout for runners

Released on 3/17/2014

Credits

Starring: Amanda Murdock

Transcript

00:03
(rock music)
00:07
I'm Amanda, and I live yoga.
00:12
This is your at-home yoga workout for runners.
00:16
We're gonna start out with a dynamic forward fold.
00:19
So, you're going to bring your fingertips down to the mat,
00:22
bend your knees enough so that those hands can come down.
00:25
So, you're going to start to straighten
00:26
and bend at the knees.
00:27
This is very dynamic, you don't want
00:29
to have a static pose here,
00:31
especially if you're warming up for running.
00:33
So, you want to keep the legs nice and active.
00:35
Bend and straighten a few times, like that.
00:37
You're going to step that left foot back,
00:39
and again, start to straighten and bend
00:42
that front right knee.
00:45
Warming up the hip flexor, warming up the quad,
00:47
warming up the hamstring.
00:50
Next, you're going to take the right arm up,
00:51
give yourself a little bit of a twist here.
00:54
So you can start to straighten and bend that leg again,
00:57
now, you've moved to the I.T. band,
00:59
the outside of the leg and into the knee.
01:01
A few times like that.
01:03
Hand's gonna come down, left knee taps down.
01:06
You walk your right foot slightly forward,
01:08
hand on top of the knee.
01:10
Now you're in a crescent lunge here.
01:12
Back foot is still engaged, and toe is tucked.
01:16
Push the knee forward, so you can stretch
01:18
in the left hip flexor.
01:21
Knee pushes forward, hip sinks slightly down,
01:24
shoulders back, chest lifts.
01:28
Right hand can go down to the mat, or on your hip.
01:31
Left arm up and over the ear,
01:32
this is going to take you a little bit deeper
01:34
in the left hip flexor, deeper stretch here.
01:37
Both hands go down, we're going to take
01:39
you into a quad stretch.
01:41
You reach back with your left hand,
01:43
grab the top of the foot, and pull that heel
01:45
in towards your butt.
01:48
Slowly release that.
01:50
Most injuries happen when you release a pose,
01:51
so you slowly release whatever pose you're in.
01:54
And then you're going to walk your hands forward,
01:57
foot goes forward, toes go back.
02:00
Chest is reaching towards your right foot.
02:02
Now you're in a hamstring stretch here.
02:05
And it may look a little like this,
02:06
it may look a little like this.
02:08
Depending on your flexibility and where you are,
02:11
this stretch is going to look different for everybody.
02:14
Start to breathe here.
02:16
Just deep breaths in, (inhales)
02:17
deep breaths out as you keep pulling the hip back
02:20
reaching chest forward.
02:21
You want to think nose towards toes.
02:25
And re-bend that knee,
02:26
bring the foot down, step to the top of your mat.
02:30
And then switch sides.
02:31
You take a nice forward fold at the top of your mat.
02:34
You grab opposite elbows, let the head hang.
02:37
You can interlace the hands behind the back,
02:40
giving yourself a shoulder and chest stretch here.
02:43
Knees can be soft, especially if you have tight hamstrings.
02:46
And release the arms,
02:49
and slowly come up to a standing position.
02:52
Just to recap, we started out with a dynamic forward fold,
02:55
stepped back into a low lunge,
02:57
then a low lunge twist.
02:59
You drop the back knee down for a crescent lunge,
03:02
and we went into a quad stretch.
03:04
Into a straight leg forward fold.
03:05
Re-bent the knee, standing forward fold,
03:08
then repeated on the left side.
03:12
That is your at-home yoga workout for runners.
03:16
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03:17
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03:20
(rock music)