Move · Videos · Yoga · 30 min

30-Minute Yoga for Runners and Walkers

30-Minute Yoga for Runners and Walkers — video by Yoga With Adriene

Play · 30:29

Video by Yoga With Adriene on YouTube · Open on YouTube

A slow, low-to-the-ground practice to release legs and hips after running, walking or cardio: wide-legged and cobbler seats, calf stretches, low lunge, runner's stretch, lizard, pigeon, forward folds, happy baby and a side-lying quad stretch.

30 min
All levels
Low impact (no jumping)
mat

Open in VideosLog it in Train

Step by step 14

Tap a time to watch that step in the video.

Sit with the ankles crossed, settle in with a gentle sway, then take three full breaths in through the nose. 0:27
Wide-legged seat, on a blanket if the back rounds, then cobbler's pose: lengthen forward, then round over the feet. 3:17
Extended child's pose: knees wide, big toes together, walking the hands forward and lengthening each breath. 6:47
From all fours, tuck the right toes and slide the leg back to stretch the calf, rocking gently; then the left. 7:59
Right leg: lift and pulse, then low lunge, knee over ankle, and runner's stretch; pad the back knee if needed. 8:57
Lizard: walk the right foot out, back knee down or lifted, coming onto the forearms only if it suits you. 11:19
Pigeon pose with the right shin forward, back foot rooted, folding forward for a longer hold. 13:15
Left leg: lift and pulse, then low lunge with the knee over the ankle, runner's stretch and a fold. 15:14
Lizard on the left: toes soft, forearms down if it suits you, then walk the left foot out to the side. 17:09
Pigeon pose with the left shin forward, with support under the left hip if you need it. 19:10
Seated twists: one foot flat over the other leg, hug the knee and twist with the chest lifted; then switch. 20:35
With a pillow on the legs, fold forward over straight legs, then a head-to-knee fold over each leg. 21:49
Lie back with the pillow under your head: hug the knees in, then happy baby holding the outer edges of the feet. 25:34
Curl up on your side, then a side-lying quad stretch holding the top ankle; repeat on the other side. 27:11

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

Keep the front knee stacked over the ankle in low lunge
Lengthen the spine and lift the chest before rounding into a fold
Pad the back knee with a folded mat or blanket if it is sensitive

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

Hips takes loadlow lunge, lizard, pigeon, cobbler, wide seat
Knees takes loadlow lunge, lizard, pigeon on one knee each side
Shoulders moveslight weight on hands in all fours and lunges
Wrists & hands movesall fours, hands down in lunge and lizard
Upper back movesseated twists, seated forward rounding
Lower back movesseated folds, head-to-knee, twists, quad stretch
Ankles & feet movescalf stretch, runner's stretch

Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
Down on the floor. You get down to the floor and back up again.
Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Pillow or folded mat under hips and back knee; stay up on the hands in lunge

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Yoga With Adriene; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety