Post Bike Ride Yoga Stretch

Madeline Wiseman Author

05/07/2020 Added

42 Plays

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A perfect yoga stretch after your run or bike ride. This 6-minute sequence will stretch your IT-band, open up the hips and low back, release the quads, and lengthen the hamstrings. One final eagle-arm stretch releases tension in the upper back.

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[00:00:06.970]Hi yogis, this is your quick post-run
[00:00:10.850]or post-bike ride stretch.
[00:00:13.950]All right, so we will start with a good IT band stretch.
[00:00:17.440]So, you can cross that left leg over the right
[00:00:20.280]and then you can bring that arm up
[00:00:21.580]and you can either grab your elbow,
[00:00:23.110]turn it into a bit of a tricep stretch,
[00:00:24.730]or you can have that arm long, so your choice.
[00:00:27.200]Nice long stretch, stretch up through your body.
[00:00:30.760]Root down through your feet.
[00:00:32.309](relaxing music)
[00:00:35.990]Feel your intercostal muscles stretch.
[00:00:38.947](relaxing music)
[00:00:45.930]Finding that breath, noticing where you're tight,
[00:00:48.510]where you're holding,
[00:00:49.990]from all the good work you just did from your workout.
[00:00:54.360]All right, big breath in, release.
[00:00:56.650]Let's go to the other side.
[00:00:58.110]So, right foot over left.
[00:01:00.480]Arm goes up.
[00:01:01.810]Again, you can grab that elbow if you prefer,
[00:01:05.180]nice long stretch.
[00:01:06.838](relaxing music)
[00:01:12.180]Root down through the feet.
[00:01:15.520]Put your ribs in line with the hips,
[00:01:18.030]nice closed ribcage.
[00:01:19.726](relaxing music)
[00:01:29.170]Good, big breath in, release.
[00:01:31.720]All right, so we'll do a knee hug,
[00:01:34.020]so you can hold a wall if you like, up to you.
[00:01:36.990]I will just demonstrate that today.
[00:01:38.610]So go ahead, grab that left knee in,
[00:01:41.210]bring it in, little squeeze.
[00:01:43.553](relaxing music)
[00:01:47.650]Find your hips in alignment.
[00:01:52.490]Nice and tall.
[00:01:54.073](relaxing music)
[00:02:01.050]And then, release that.
[00:02:02.750]We're gonna slide right into a quad stretch.
[00:02:04.570]You can just grab that foot.
[00:02:07.350]Send your tail down.
[00:02:09.650](relaxing music)
[00:02:12.593]Open up through the heart.
[00:02:14.469](relaxing music)
[00:02:29.017]And then, release that foot.
[00:02:31.750]We'll come into a little forward fold, so go ahead
[00:02:34.010]and just walk yourself down your body,
[00:02:37.930]bring your feet under your hips,
[00:02:39.610]and then grab onto those elbows.
[00:02:41.820](relaxing music)
[00:02:50.730]You can do a little shifting, side to side,
[00:02:54.550]pedaling those feet just a little.
[00:03:00.500]Then release those elbows.
[00:03:02.180]Go ahead, inhale yourself up half high,
[00:03:04.470]nice long spine.
[00:03:08.420]And release that all the way up.
[00:03:10.420]Let's go to the other side.
[00:03:12.690]All right, you can hold on to that wall if you like.
[00:03:16.730]Grab that right knee, hug it in, stand up tall.
[00:03:20.476](relaxing music)
[00:03:29.600]Root down through your supporting foot.
[00:03:31.166](relaxing music)
[00:03:43.246]And then, release that hug.
[00:03:44.670]Slide your hand down your shin.
[00:03:46.690]Grab onto that foot, find that nice quad stretch.
[00:03:50.100]Tail goes down, knees are in alignment, feel the quad.
[00:03:55.646](relaxing music)
[00:04:06.060]Find the sensations.
[00:04:07.465](relaxing music)
[00:04:16.595]And release that stretch, come back forward.
[00:04:19.710]We'll take a nice big sweep in
[00:04:23.450]and then dive those arms all the way down,
[00:04:25.660]back to your forward fold.
[00:04:29.070]Again, you can grab those elbows if you like.
[00:04:35.325]Those feet right under your hips.
[00:04:37.456](relaxing music)
[00:04:46.486]And release your elbows, inhale, half high again.
[00:04:52.110]Act and release, circle and sweep all the way up.
[00:04:55.190]Hands come to heart, one breath.
[00:04:58.107](relaxing music)
[00:05:03.570]All right, big breath in, open up those arms.
[00:05:07.350]And then go ahead and bring yourself into a eagle arm,
[00:05:10.050]so right elbow under, left elbow's up, shoulders down.
[00:05:15.770]Little stretch here.
[00:05:19.520]Feel the space behind the heart.
[00:05:21.664](relaxing music)
[00:05:33.755]Open those arms back up.
[00:05:37.220]And we'll go to the other side,
[00:05:38.500]so left arm under, right elbow's up, shoulders down.
[00:05:42.594](relaxing music)
[00:05:58.857]Release, and then we just do a couple shoulder rolls.
[00:06:02.800]Let go anything you're holding there.
[00:06:08.340]Good, excellent, you're ready for the rest of your day.
[00:06:11.337](relaxing music)

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Post Bike Ride Yoga Stretch

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