how to stretch your legs before running πŸƒ Quick’N Easy Stretching routine

how to stretch your legs before running πŸƒ Quick’N Easy Stretching routine


hi guys welcome to jivayogalive my name
is Charlie and in this video I’m gonna show you some of the best stretches
before running all right so we’re going to work through
some poses that I think are the best stretches you can do before going for a
run and I think this is super important especially if you are into these more
dynamic forms of exercise because you want to warm up the body you want to get
yourself in a state where the body is able to be more fluid it’s more open and
this way you’re less likely to run into injury and then if you do run into
injury your recovery times a lot quicker because the body is more open Oh for
this video I’m going to use the support of a block if you have one handy just
grab it now if you don’t you can use a book or a roll up blanket if you have
none of the above that is perfectly fine all of these poses are accessible
without but I will just provide the options for you and so we can get
started our first pose that we’re going to jump into is just a downward facing
dog so meeting me there now taking the palms down to the earth fingers are
spread wide tucking the toes and then pushing back sending the hips and the
tailbone to the sky just coming into your down dog you can
pedal out the legs bending the left and the right you can shake the head left
and right releasing any tension in the neck really pressing down into the palms
opening the shoulders but really sending your awareness into the legs here
because this is if we’re going for a run we’re going to be pumping the legs so we
want to open them now and warm them up and then just finding some stillness
finding some stillness new down dog and so here we’re opening the hamstrings
we’re working into the calf muscles in the back of the ankles and into the feet
as well you can just take the hips left and right and then we can start to move
into our first pose which is going to be a low lunge so the right leg is gonna
come up to the sky we’re gonna bend the knee and we’re gonna bring that leg
forward we’re gonna take the right foot and take it in between the palms and
then we can have we can be resting up on our fingertips here just making sure
that the spine is straight and the neck and head are in line and so we’re just
in our lunge position here really pressing down into those back toes and
activating the glute muscles that we’re really stretching into the hip flexor
just finding the breath finding some strength just pressing down into the
feet but just drawing them to the midline and together I’m just creating
strength in the underside of the legs here and then we can just drop the back knee
down and we’re gonna come up onto our knee here just taking the hands on to
the knee and we’re just dropping a little deeper into this stretch so nee
can just come slightly forward of the ankle and we’re really are opening up
into that front leg hip hip flexor so we can close the eyes finding our balance again the more we activate these glute
muscles the more we are turning on these hip flexors and really opening into our
flexibility finding one more breath and then exhale taking the hands back down
lifting up that back knee and then we’re coming back into downward dog just
momentarily as we transition over to the next sighs inhale left leg coming up
then bringing that left foot forward taking it in between the palms coming up
onto the fingertips and then elongating the spine right through to the crown of
the head just coming into that lunge position again just really firming down
into the feet here and just drawing them into the midline so imagine that you’re
sucking the feet towards the center of the mat and that really turns on our
strength here and then we can take that back knee down and we’re going to come
up taking the hands onto that left knee and really dropping down now into that
back hip flexor I’m just finding some balance here gazing at one point
straight ahead and then squeezing the muscles of the bum those glute muscles
really squeezing them in and turning on the hip flexor one more breath and then
just taking the hands down to the mat coming up off that back knee and we’re
sending the left leg back coming into our down dog again just for a moment I’m
just noticing if you can feel any difference in the legs maybe a little
bit open and then finding some stillness in
the pose just sending the heels towards the ground letting the head hang and
then inhaling we’re gonna take this right leg back up behind us again into
three-legged dog bending the knee we’re gonna bring it forward dropping the knee
down there’s time in between the center of the poem’s we’re gonna kick the right
shin out towards the left and we’re gonna tuck this left knee behind the
right and then we’re gonna come back down to sitting and so for this pose you
might want to have your block handy so just bringing that in keeping it to the
side for now I’ll just show you so this is gamma cast on our our cow face pose
and so how I’m sitting here is the full expression of the pose I’ve got both
hips rooted down into the earth my knees are stacked on top of each other but
that might not be accessible for you which is perfectly fine and this is why
we have our block or our book and so what we would do is we’d slide it
underneath the hips and bring the earth a little bit closer and this might make
it a little easier just to have the hips in line and squared and also to have the
knees stacked on top of each other so see how that feels but again if this is
not working for you at all that’s perfectly fine we can move into half
gone with a sauna so we would get rid of the block and we would extend this
bottom leg out in front again just aiming to have the knees stacked just
taking the palms to the top knee and lengthening the spine here so finding
which variation works for you I’m just going to jump back into the full
expression inhale and then exhale I like to walk my hands forward in this pose
really just bringing the torso down for me this is really activating and turning
on the outside of my hips and so you might only just come to here which is
perfectly fine or you can breathe and you can start to
walk a little maybe coming down onto the floor arms
and maybe just dropping the head as well and so as I inhale and exhale I try to
just go a little deeper into the fold and then slowly you can start to walk
your way back up and we can transition over to the other side and so a cool
little way to do that is just to take your hands take them off to the side
press up onto the feet and then the trick is to keep going around pivoting
on the feet and then committing to a full 360 coming down and you can see the
left knee is now on top and so again taking any variation that you like
sliding the block under the hips or just having that bottom leg extending out in
front and then we can take a breath lengthening the spine and then exhale
melt the torso down coming down over that knee
walking the hands forward just seeing how far you can go and then finding the
breath and then maybe coming a little deeper dropping the head down and just
noticing how this side the stretches shifted and to the left side left
outside of the hip I’m just spending some time here allowing the hips to open and then you can slowly to start to walk
yourself back up and we’re gonna extend the legs out in front we’re just going
to lean back on our hands for a minute and give them a little shake just
releasing the hips and then we’re gonna move into our last pose so we’re gonna
work into reclined hero pose so just coming up onto the knees again this is
one you might want to have your block handy floor for or a rolled up blanket
is also great but I will just I’ll go into the full Express
and then I’ll go into the variation for you so just onto the knees we’re gonna
open up the legs and just moving the meaty part of the calf out of the way so
you can really just sit down onto the bum here and so we’re resting back on
the hands and then just noticing what you can feel in the front of the quads
noticing the kind of stretch you’re working with and seeing how that feels
if that’s too much this is where we can grab our block we can slide it under the
hips and we can lean back that might be as far as you go today which is
perfectly fine but if you did want to work a little bit deeper we can start to
walk ourselves down so we’re on the hands to start with and then we can see
how it feels coming down onto the forearms again this could be it you can
hang out here the intent there’s stretch in the front of the quads can be quite
intense at this point but if you do want to go a little bit deeper you can come
with me and down onto the head and then on to the shoulders on tucking the head
releasing the arms to the side you ever play around taking the arms overhead you
can interlace opposite elbows where you can just relax the arms palms facing up
just closing the eyes sending your awareness down into the legs you want to
be actively trying to draw the knees together and pushing the thighs down and
so this is quite an intense stretch for the front of the thighs and also I can
feel it a little in the hip flexors let’s see how you feel and then find the
breath allow the body to open and find the stillness and then when you’re ready
to move on you just want to walk yourself out of the pose the same way
that you got it and so you would come onto the elbows and grab hold of the
feet pressing up onto the head and then raising up using the hands you can lift
the hips up and then unraveling the legs and then coming back to an easy seat and
so they are some poses that you can bring into your running practice give it
a go see if it boost performance if it does please let
me know and thank you for practicing with me thank you so much for joining me
on your mats today I hope you enjoyed this video if you did please subscribe
to this channel and leave me a comment let me know what you think and just have
a beautiful day namaste you

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