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
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Step by step 14

Tap a time to watch that step in the video.

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

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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