Pay close attention to moving your body in a coordinated manner with each breath. Focus on the sensation of tension releasing with each exhalation. To create more heat in you body, breathe and move faster than the video shows. For example, inhaling for 1 or 2 seconds and exhaling for 1 or 2 seconds.
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Video Transcript: Yoga For Runners: I'll demonstrate some warm-up sequences today. Basically standing half Sun Salutation. Anytime we're folding forward just remember you can always bend your knees, a little bit of a bend in the knees to protect the lower back, or if hamstrings are really tight. So let's start standing Mountain Pose. Feet can be close together the toes touching and the heels maybe slightly maybe about an inch apart. Feet you can also be about hips distance apart. Hips distance means the distance between your hip joints not the outside edge of your hips. So start here in Mountain Pose lift the arches engage the legs as if you're standing with weight on your shoulders. The body is engaged not really relaxed. It's a very firm, active posture the chest is lifted the chin of slightly tucked. Each inhale is extending the crown of the head toward the sky. Each exhale is sinking the tail bones toward the earth. Let's inhale lift the arms up. Exhale and fold forward. Inhale and half lift, lengthen the spine. The hands can be on the ground or they can be on the shins. Exhale and fold forward. Inhale come back all the way. Reach high, lift at the chest and exhale the hands back down Mountain Pose. Go through a little faster. Inhale arms up. Exhale fold forward. Inhale half lift lengthen the spine, and exhale and fold. Inhale come up all the way, reach high, lift the chest and then exhale hands down, Mountain Pose. Here's a side view. Inhale, lift your arms, look up. Exhale fold forward. Inhale half lift, lengthen the spine. Exhale and fold Inhale come up all the way, reach, lift the chest. Exhale hands down Mountain Pose, Tadasana. Namaste.