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Yoga For Runners | 20-Min Post-Run Stretch | Myprotein
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Jan 30, 2025
Post-run yoga flow from Claudia Mirallegro. This is great to target all the lower body muscles that you’ve worked so hard in your run. Whether you’re smashing out sprints or taking on a long-distance jog, this 20-minute stretch session is the perfect way to relax into recovery once you’re done. ** See more from Claudia here: Instagram: https://bit.ly/3eQOSR3 ** At Myprotein it’s our mission to #FuelYourAmbition and push you forwards on your #ForeverFit journey. We’re here for active men and women who want to invest in themselves mentally and physically — for the long run. Only expert-backed advice. No quick fixes — just the facts. Shop Myprotein https://www.myprotein.com/
View Video Transcript
0:00
hi everyone my name is claudia and
0:03
welcome to this my proteins yoga for
0:06
runners session
0:07
today we will be targeting the bottom
0:09
half of our bodies
0:10
in all directions so let's go ahead and
0:14
start
0:14
by working on some external hip rotation
0:18
so we'll come to molassener pose bring
0:21
your feet
0:22
as wide as your hips point your toes out
0:25
the heels are in and then lower the hips
0:28
as you lift the chest
0:30
and just take a moment to arrive here
0:32
you can use your inner forearms to push
0:34
into the knees and therefore
0:35
open the hips even more okay so right
0:39
now we're in external hip rotation
0:41
but we're going to add in some internal
0:43
hip rotation since this is something
0:45
which is
0:45
missing and lacking in a lot of modern
0:48
day yoga practices
0:50
so don't worry if you struggle just take
0:51
your time and we'll really use the
0:53
breath
0:54
to sustain us so take a deep breath
0:57
in as you breathe out lower the right
1:00
knee
1:01
to hover from the yoga mat now i'm
1:03
anchoring down through my left foot and
1:05
the inner edge of the right foot
1:07
keep the spine upright and then lengthen
1:09
the neck too
1:11
good inhale bring the right knee all the
1:12
way back up to center
1:14
exhale we lower the left knee as slow
1:17
and as gentle
1:18
as possible try to keep your torso to
1:20
the center
1:22
good inhale bring the knee back up
1:24
exhale lower right
1:26
let's keep moving with the breath inhale
1:28
lifting
1:30
exhale left lowers one more full cycle
1:35
inhale bring it up exhale right
1:40
inhale exhale left
1:43
good now inhale lift the left knee as
1:46
you exhale this time we're gonna drop
1:48
the hands and we're gonna send that left
1:49
foot to the back of the mat
1:51
so i'll just reposition so you can see
1:54
so my right foot is to the outer edge of
1:56
my right wrist and i'm gonna
1:58
just heel toe the foot even wider so i
2:01
can get deeper into this left hip flexor
2:04
my left heel pushes back so the left leg
2:06
is really turned on and then i'm just
2:08
going to rotate into this right
2:10
hip socket into the femur bone
2:14
which is just a ball rotating around a
2:17
socket
2:18
just like that so you might hear a
2:19
little pop a little click or a crackle
2:23
don't worry that's what you want
2:25
as we begin to lubricate and mobilize
2:30
and energize now switch the direction go
2:33
the opposite way
2:38
keep that breath going
2:42
good and then come back to stillness
2:45
let's bring the right foot
2:46
in between the thumbs soften down
2:49
through the left knee
2:50
ascend your hips back and flex the right
2:53
foot
2:53
okay options you can bring your hands to
2:56
some blocks here to help support you
2:57
some more
2:58
if you don't have any blocks at home you
2:59
can just place some books under the
3:01
hands
3:02
or if you have the capacity the range of
3:04
motion you can fall deeper here
3:06
what i want you to focus on is
3:08
elongating the spine as you draw the
3:10
toes
3:11
in in in so really shine the toes up to
3:13
the sky
3:14
keep the navel drawing in so this
3:16
doesn't become about your lower
3:18
back and then breathe in
3:21
breathe out let's do that again and as
3:25
you inhale this time i want you to
3:27
really think about
3:28
lengthening your torso as we exhale
3:32
begin to lead with the chest and see if
3:34
you can fold
3:35
just a little deeper okay good
3:39
now bend back into that right knee let's
3:41
work on opening the hip flexors
3:43
walk the hands up to your right thigh
3:47
and then just pause here for a moment so
3:49
i'm really dropping down through the
3:51
psoas the left hip flexor
3:53
i'm contracting my core to really
3:55
stabilize myself
3:57
making sure i've got a strong base if
3:59
you look after your base the base will
4:01
look after you
4:02
so from this base we'll begin to lift
4:04
the arms all the way up
4:08
keep a strong base reach your right hand
4:10
to grab hold of the left wrist
4:12
and then send the left arm up and then
4:15
over to the right
4:16
hmm let's really arc the body into
4:19
arrival
4:21
working into the hips in extension
4:25
now when we spend a lot of time running
4:27
we're
4:28
contracting the muscles and right now
4:31
we're flexing we're opening we're
4:33
expanding so really do that breathe in
4:36
and expand through the left fingertips
4:39
as you breathe out act the body some
4:41
more
4:43
good now release the grip of the hands
4:45
reach the hands forward and down
4:47
and let's bring that left knee back up
4:50
off the yoga mat
4:51
turn all ten toes to the right so notice
4:54
how i come onto the knife
4:56
edge of that left foot i'm going to
4:58
bring this right foot
4:59
close the rim towards the midline of the
5:01
body now i stomp down through the right
5:03
heel and lift the right arm up
5:06
working into the i-t-band into the glute
5:08
mead
5:09
which is that space between the gluteus
5:11
minimus and the big gluteus maximus and
5:14
this space gets really tight when we do
5:16
a lot of running so we're just gonna
5:18
hang out here
5:19
and breathe so keep pressing down to
5:21
lift up
5:22
lift through the hip inhale exhale right
5:26
hand to the ground
5:28
okay so readjust turn the toes back to
5:31
face forward
5:32
step the left foot back forward malasana
5:36
and then bring the right foot back what
5:39
goes around comes around
5:41
left side now just organize yourself so
5:44
you might have to bring this left foot a
5:45
little further up
5:46
remember the foot is to the outer edge
5:49
of the wrist
5:50
you can heel toe the foot to the long
5:52
side of the mat
5:54
and then rotate into the hip
5:58
work in that circular motion
6:01
and breathing into any tight spots
6:07
working into any spots there just don't
6:09
feel very fluid
6:12
now switch the direction
6:18
very nice and then let's begin to bring
6:21
that foot in between the hands
6:24
right knee kisses the yoga mat the hips
6:26
glide back
6:27
the hands come in option to bring the
6:29
hands to blocks
6:31
or option to fold the chest deeper
6:33
remember we all live
6:35
in different bodies and no matter what
6:38
body you live in you'll probably
6:39
get to a place where you're just like
6:42
that feels tight
6:44
which is like me right now but i don't
6:47
want you to see it as like
6:49
i feel really tight i want you to see it
6:52
as like
6:53
yay i feel thai and i'm practicing yoga
6:56
and i get to
6:57
experience this delicious process of
6:59
opening some more
7:01
so let's really begin to do that as you
7:03
inhale lengthen the spine the toes join
7:05
in
7:06
as you exhale lead with your sternum
7:09
fold just a little bit deeper
7:12
good now bend back into the knee shift
7:15
forward
7:16
walk the hands to your left thigh take
7:19
your time there is no rush
7:21
in this process instead we can just
7:24
really
7:25
simmer in this entire process of
7:28
opening should feel really yummy
7:31
now take a moment here engage in your
7:34
abdominal wall
7:36
pressing down through the right shin and
7:38
the big left toe
7:40
and then once you've got that
7:41
stabilization the arms lift up
7:44
this time your left hand grabs hold of
7:46
the right wrist
7:47
i reach up through the right hand and
7:49
then reach over to the left
7:52
hmm hip flexors so as entire right side
7:57
of the body get the breath
8:00
involved inhale
8:04
exhale gorgeous hands come up
8:09
and then the hands go down let's go for
8:11
the it bench stretch
8:12
curl the right toes under glide the knee
8:14
off the yoga mat turn the toes to the
8:16
left
8:17
and then just bring that left foot
8:19
closer into the midline of the body
8:21
i press down through my points of
8:22
contact the feet and the right hand and
8:24
then extend the left arm up
8:26
we really want to balance and stabilize
8:28
the glute mead because that's a healthy
8:30
place for the biomechanics of the body
8:33
so keep breathing and opening and
8:35
expanding
8:36
inhale exhale hand comes down
8:41
feet turn back to face forward and then
8:44
this time the left foot is going to step
8:46
back
8:48
downward facing dog spread all ten
8:51
fingers and all ten toes bend into their
8:53
knees
8:54
and lift your hips up with lots of
8:56
buoyancy
8:57
and vitality and energy and then take a
9:00
big breath in
9:02
and then a full breath out
9:06
okay yogi so we're gonna work through a
9:08
little flow to get everything mobilized
9:11
and energized which will be perfect
9:13
pre or post room so with your next
9:16
breath in
9:17
let's have you bring your right leg up
9:19
and back behind you
9:21
i want you to find some resistance to
9:23
this right leg so you're not just
9:24
flinging it all the way back
9:26
with that resistance draw the right knee
9:28
in towards your chest
9:30
shift yourself forward and then step the
9:33
foot all the way forward
9:34
in between the hands if it doesn't quite
9:37
get there just give it a little wiggling
9:39
up
9:40
soften down through the left knee find
9:43
that strong base
9:44
extend the arms up low lunge super
9:47
simple
9:47
we're going to begin to move with the
9:49
breath so inhale
9:51
as you exhale drop the hands down
9:55
step the left foot to the top of the
9:57
yoga mat
9:59
drop the skull and just begin to soften
10:01
through the entire back body
10:03
so let the face be soft and let your
10:05
skull just melt down
10:07
and encourage everyone to bring the
10:09
weight forward here into the ball of the
10:11
feet so you can access your hamstrings
10:12
some more
10:14
nice now press down through the feet and
10:16
start to roll the body all the way up to
10:17
standing
10:19
engage those legs lift the arms up
10:22
open the chest palms touch breathing in
10:26
as you breathe out fold all the way back
10:28
down to the ground
10:32
allow the breath to really guide the
10:33
movement as if he was running
10:36
halfway lift from here so your hands are
10:38
going to come to your shins you can use
10:40
that connection to lengthen the back
10:42
releasing any tightness in the lower
10:45
back
10:46
in the thoracic spine as we exhale the
10:49
hands are going to frame the right foot
10:51
and you'll step the left foot to the
10:53
back of the mat
10:55
soften down through the left knee we're
10:57
just reversing
10:59
press down and then lift the hands up
11:01
take a
11:02
big beautiful breath in as you breathe
11:05
out hands down right foot steps back
11:08
downward facing dog one cycle of breath
11:12
inhale exhale
11:16
gorgeous lift those left toes up and
11:19
back
11:20
find some resistance like you're moving
11:23
through honey
11:24
so yes there's a stickiness but
11:26
everything is also sweet
11:28
and then the knee comes in
11:31
for all the way forward in between those
11:34
thumbs
11:35
right knee down to the ground from the
11:37
ground you rise up to the sky
11:39
hands up inhale release the hands
11:43
forward and down exhale let this almost
11:45
be like a meditation and moving
11:47
meditation
11:48
right foot comes forward and we fold
11:50
forward
11:51
weight comes forward into the toes
11:54
releasing the hammies dropping the
11:56
skull with the heavy head roll all the
11:58
way up
11:59
and then reach the hands up let the
12:00
hands connect with one another so this
12:02
is super intentional
12:04
breathe in as you breathe out we fold
12:08
lengthen and elongate the spine
12:12
from your forward fold bring the hands
12:14
to the shins and
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inhale halfway lift
12:19
exhale this time we frame the left foot
12:21
right foot steps
12:22
all the way back back back back right
12:25
knee down
12:26
extend through the arms inhale
12:29
hands down downward facing dog
12:32
exhale good take a big breath
12:36
in full breath out
12:40
[Music]
12:43
now let's move on so bring this right
12:44
foot behind the left wrist
12:46
you're on the knife edge of the foot the
12:48
right knee is up into the chest
12:49
we're gonna work through something
12:50
called active pigeon this is a really
12:52
great way to strengthen the hip flexors
12:55
so breathe in here as you breathe out
12:57
lower the right knee to hover
12:59
behind the right wrist hover hover hover
13:01
don't drop the knee
13:02
keep the left heel pushing back inhale
13:05
knee comes back up into the chest
13:07
exhale we lower let's just do one more
13:11
round
13:12
inhale bring the knee up exhale the knee
13:15
hovers
13:16
from the ground we hold for three
13:20
navel is in chest is open two
13:23
smiling helps on one shin comes down
13:27
now reposition the right heel close to
13:29
the left hip flexor
13:31
drop the left knee and just send it
13:33
further back so we
13:34
work deeper into the hips take a moment
13:37
to just elongate through the spine
13:39
as you lift and breathe in breathe into
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the chest cavity
13:44
inhale as you exhale slowly walk the
13:47
hands
13:48
forward come down onto your forearms
13:51
restorative pigeon pose now we'll be
13:54
here for about 60 seconds
13:56
and you have the option to stay here in
13:59
restorative pigeon
14:00
or you can take a twist and work deeper
14:02
into the quad
14:04
in which case you will bring the left
14:05
arm under the right arm
14:07
as you soften through the left shoulder
14:09
and then bend the left knee
14:11
reach the right hand to grab for the
14:13
foot just try it on for size
14:15
if you reach back and you're just like
14:17
that feels too much
14:19
then just release the foot come back to
14:21
the first variation
14:23
and then wherever you are try to connect
14:25
back to a flowing breath
14:29
hmm connect to a flow state
14:34
a flow stay is a direction of energy
14:39
without hindrance or resistance
14:42
and you probably already experienced a
14:44
state of flow before
14:45
if you've been running and you can just
14:48
perform to the very best of your ability
14:51
and when we're in the state of flow our
14:53
critical part of the brain begins to
14:55
shut down
14:56
which leaves space for other parts of
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the brain to really open up
15:02
to expand to flourish it's what we call
15:05
being in the zone
15:07
so really be in the zone find yourself
15:09
there take a breath in
15:12
and then a deep breath out
15:16
connect to that flowing breath
15:21
and then let's start to come on out
15:23
release the foot
15:25
bring the hands under the shoulders
15:28
press yourself all the way up
15:31
curl the left tootsies under and we'll
15:33
begin to meet in downward facing dog
15:37
push the heels down and just pedal the
15:41
feet out
15:42
i have lost a little bit of life in that
15:44
right leg
15:46
i gained a new one depends which way you
15:48
look at it
15:50
okay left side bring the left foot
15:53
behind the right wrist you're on the
15:55
knife edge of the foot
15:57
you press down through your points of
15:58
contact as you take a breath in
16:00
and draw the left knee into the chest as
16:03
you breathe out
16:04
knee hovers behind the left wrist hover
16:07
hover hover don't drop the knee inhale
16:10
bring the knee back up into the chest
16:13
exhale lower one more you're doing
16:16
amazing
16:16
inhale exhale to hover
16:21
and we hold we stabilize we're strong
16:24
three two
16:28
one one shin comes down left heel
16:30
readjust closer in towards the right hip
16:33
flexor
16:34
right knee kisses the mat and then i
16:35
just send it further back
16:37
i stay lifted through the chest as i
16:39
really prepare for pigeon pose
16:41
you can imagine your chest is like a
16:42
pillow right now and as you breathe in
16:45
you're gonna fluff up the pillow puff it
16:46
up inhale
16:48
exhale begin to walk the hands forward
16:51
and fold into
16:52
an imaginary pillow so bring the
16:54
forearms down
16:56
okay so you can stay here or you can go
16:58
for the twist
16:59
where the right arm threads under the
17:01
left arm
17:03
right shoulder softens right knee bends
17:07
left hand reaches back you can just try
17:10
it on for size
17:11
again it might feel a little intense
17:15
[Music]
17:16
and then just begin to simmer into the
17:19
variation that
17:21
you went to
17:25
notice what comes up maybe just doing a
17:28
body scan from
17:30
the crown of your head to the tips of
17:32
your toes
17:33
bringing in that awareness
17:38
and if there's any little bits of
17:40
irritation that begins to bubble up
17:43
just allow it it's just the nervous
17:46
system trying to hang on
17:48
before it let's go
17:51
now utilize the breath let it flow
17:54
inhale
17:57
[Music]
17:58
exhale
18:06
alrighty let's begin to find our exit
18:08
strategy
18:09
right foot drops back if you reached for
18:12
it hands reposition
18:13
under the shoulders press up
18:16
and then this time we're going to soften
18:18
onto the left hip
18:20
the right leg is going to swing all the
18:22
way around
18:23
and the right leg should meet the inside
18:26
of the left foot just like a jigsaw
18:28
piece so we'll come to
18:30
figure eight pose i'll just reposition
18:34
so you can see right toes are flexed
18:38
drawing in
18:39
i'm grounded down through my sitting
18:40
bones lift the arms up
18:43
and then breathe in as you breathe out
18:46
twist towards the right and fold over
18:48
the right leg
18:50
and just go on your own journey here so
18:51
the hands can come by the side of the
18:53
leg
18:54
or you may have the flexibility to walk
18:56
the hands forward grabbing hold of the
18:58
right foot
18:59
just begin to speak to every sensation
19:01
that you feel with
19:03
your breath and we can speak to all of
19:06
those sensations with the breath
19:07
we can shift our mindset from being so
19:10
goal orientated to
19:12
just enjoying this bodily experience
19:16
so do that breathe into your body inhale
19:20
[Music]
19:22
exhale and again breathe in
19:27
breathe out
19:31
one more cycle inhale
19:36
exhale
19:39
slowly does it lift the chest up
19:42
extend the left leg sole of the right
19:45
foot to the inside of the left thigh
19:48
press down through your sitting bones as
19:50
you extend through the left toes
19:52
and then reach the arms up breathe in
19:55
twist to the left and fold over the leg
19:57
as you breathe out
19:59
again just go on your own adventure
20:08
soften and then find stillness
20:14
now normally generally with runners
20:16
there is an element to
20:17
the intensity of running that is
20:20
actually really comfortable
20:22
and it's this stillness this
20:25
slow pace this quiet place that
20:29
people actually find uncomfortable
20:32
so notice if that's you
20:37
can you just bring awareness and
20:40
attention to the breath
20:46
making your last three cycles even
20:48
longer
20:52
even deeper
20:56
even louder
21:04
very nice now start to lift the chest
21:06
all the way up
21:08
okay so we're going to work through our
21:10
very last position of this practice
21:12
and it's called legs of the wall pose
21:14
and it pretty much is what it says on
21:16
the tin
21:17
so i want you to slide your butt next to
21:19
a wall
21:20
or a window or a pillar whatever you've
21:24
got
21:25
slide the hips up so get nice and close
21:28
get nice and comfortable
21:30
with your wall and then stack the feet
21:33
up over the hips
21:43
now you can place a little pillow under
21:46
the hips
21:47
just for a little bit of extra elevation
21:50
or if you want more weight you can add a
21:53
pillow to the feet
21:55
and then just begin to close your eyes
22:00
now this is a really great pose to
22:02
release the lymph
22:03
and other fluids that can lead to
22:07
swollen ankles and sore knees
22:12
and over time we can just like gravity
22:15
as sisters
22:18
you will begin to feel this
22:22
slow releasing sensation
22:27
as the blood begins to move
22:31
in the opposite direction
22:36
and although this is a super restorative
22:40
position as the blood
22:43
does move towards the head we normally
22:46
leave this
22:46
pose feeling super energized and
22:49
charged up so with that
22:53
i'm gonna leave you right here
22:57
and you will know when it's time to come
22:59
out
23:00
so just trust your body close your eyes
23:06
and allow this slow releasing process
23:10
to take place
23:16
it's been my honor to guide you thanks
23:19
so much for joining me
23:20
and i'll see you next time
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