WEBVTT

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- What's up everyone?
Welcome to Yoga With Adriene,

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I'm Adriene and this is
Benji and today we have a great

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seven minute
pre-run yoga for you,

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so hop into something
comfy and let's get started.

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(upbeat music)

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Alright pals, let's begin.

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Feet hip width apart,
sit up nice and tall.

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Start to cultivate
this full body awareness.

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You're gonna shift 
your weight to one foot

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and just take the 
other foot back and you're

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just gonna stretch
the top of the foot.

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Now as you do this, lift
your hips up towards the sky.

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Lift your heart,
start to breathe here.

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Inhale.

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Exhale, release and switch,
other foot.

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Just take the toes back,

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lift your heart,
stretch the top of the foot.

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Lift your hip points 
up towards the sky,

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so tuck your
pelvis a little bit, inhale.

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And exhale, release. Awesome.
Walk to the top of your mat if

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you aren't there already and
take a big full body stretch.

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Inhale, reach for the sky.

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Exhale, take a
Forward Fold with bent knees.

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Take a couple seconds
here to just feel it out.

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Stretch the lower back.

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We don't want those muscles to

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tighten or tense up while 
we're on our run or the jog.

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Maybe lift your toes, start 
to stretch through the feet.

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Again, bend your knees if you
haven't already. Bend the knees.

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Great, then now to the
neck and the shoulders, release.

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Maybe shake the head
a little yes, a little no.

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Breathing deep.

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Great, then we'll
walk the feet together

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and step the
left leg all the way back.

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Lower the left knee and then
walk it back just a little bit,

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front knee over front ankle.

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Inhale, open the chest,
open your heart,

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big stretch here,
lift, lift, lift.

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And then exhale, release.

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Take it back,
right hip crease pulls back,

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right toes flex
towards the face, inhale.

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And exhale.

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Inhale, come back to
your nice low lunge,

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lift the back knee,

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and we'll plant the palms
and step it to Downward Dog.

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Beautiful inhale in.

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Exhale out.

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Step the left foot up,
lower the right knee.

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Walk the right knee
back just a little bit.

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Find that nice 
stretch in the psoas.

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And when you're ready, inhale,

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open the chest,
lift your heart, palms open.

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We lift the chest up
towards the sky.

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And then exhale,
take it down, awesome.

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Pull the left hip crease back,

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flex your left
toes towards your face.

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Bend in that left knee here.

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Start to amp up
your breath a little.

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Make the inhales 
longer, fuller, deeper.

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Cool, then roll through,

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come back to your
nice little lunge, inhale in.

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Exhale, Downward Facing Dog.

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Take a couple moments
here to walk your dog.

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Really stretch the legs.

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Create more
awareness in the shoulders.

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The torso, the side
body stretches here.

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Alright, then inhale,

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lift the right leg up high,
Three-Legged Dog.

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Exhale, bend your right
knee open it up.

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Great, then bring it all
the way through to your lunge.

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Nice, low lunge.

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Beautiful.

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Right leg is forward,
left leg is back,

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inhale, look forward.
Now, check it out.

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Exhale,
walk your right toes,

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your right foot towards
the left side of your mat.

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Then you're gonna 
bend your back leg

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and you're gonna step
it up behind your right foot.

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And then,
Forward Fold over that.

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Release any tension in the head,

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the neck again and we'll
breathe here, fully, deeply.

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Great, softly bend the knees,

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bring the right foot
around to meet the left.

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Feet are together.

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Inhale, lift up halfway.

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Find length in the spine
and then exhale Forward Fold.

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Awesome work.

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Step the right foot back,
step the left foot back,

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powering up a little bit 
through the core

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to support the back body, 
Plank Pose.

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Press away from your yoga mat. 
Inhale in.

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And then, exhale, lift the 
hips up high and back,

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Downward Facing Dog.

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Alright, pedal it out.

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Start to wake up the body, 
wake up your breath.

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And here we go,
inhale, left leg up high,

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Three-Legged Dog.

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Exhale, bend the
knee, open it up.

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Great, step it all the way up
into your nice low lunge.

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And when you're ready,
inhale, open the chest,

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find length, firm the 
shoulder blades in the back.

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Alright, now we'll 
walk that left foot

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over towards the right side 
of the mat just a bit.

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And when you're ready,
bend that back leg

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and step it up behind.

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And find your
Forward Fold here,

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releasing any tension,

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any holding in the neck
and the shoulder girdle.

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Breathing deep.

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Really feel your feet
connected to the earth.

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Spread awareness
throughout the whole body,

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something you're
gonna take with you,

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into your run.

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Great, activate
your core muscles

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and we'll bring
the right foot around,

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step it beside the left.

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Inhale, halfway lift again,
find length.

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And then exhale, release.
Bend the knees so much so now

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that your belly comes
to the tops of the thighs.

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Tuck the chin and
then roll it up slowly.

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Again, really feeling this

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connection of
your feet to the earth.

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Come up to Mountain Pose.

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Stand up nice and tall.

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Great. Here we go,
feet are together,

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almost done here.
Interlace the fingertips,

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catch your right knee,

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squeeze and lift,
squeeze and lift.

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Rotate the right ankle.

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Awesome, then take it back.

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Maybe the left hand comes
to the chest if you like.

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Quad stretch,
lift your heart.

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Think about your hip points
lifting up towards the sky.

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So if there's a
tilt in the pelvis here,

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you want it to
kinda bring it in.

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Wonderful, 
try to release with care,

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with grace and then 
take it to the other side.

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Interlace the fingertips,
catch your left knee,

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lift and squeeze,
lift and squeeze,

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rotate the left ankle.

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Beautiful, then when you're
ready, squeezing our thighs

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together, so connect to that
core strength and quad stretch.

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You could also take a
little Dancer Pose here,

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a little Standing Bow.

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Take a deep breath in,

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lift the hip points
up towards the sky.

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So again, if the 
pelvis is tilting out here,

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bring it in just a little bit.

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Inhale and exhale,
release with care, with grace.

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Awesome. Big stretch 
to reach for the sky.

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Then exhale hands to heart.

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Go get them, Tiger.

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(upbeat music)