6 Sitting down Yoga Stretches for Walkers and Runners


20 Minute Gentle Yoga Stretch for Tight Legs

Video taken from the channel: Yoga by Candace


15 minute Seated Yoga Stretches for Headaches, Anxiety & Tension | Sarah Beth Yoga

Video taken from the channel: SarahBethYoga


Basic Chair Stretches | UCLA Rehabilitation Services

Video taken from the channel: UCLA Health


Shin Splints Stretches & Exercises Ask Doctor Jo

Video taken from the channel: AskDoctorJo


Best Full Body Yoga Stretching Routine after hiking, running, intense workout

Video taken from the channel: Walking Nature World


Yoga For Hikers | Post Hike Stretches for Tired Legs

Video taken from the channel: amandaoutside


Anterior Shin Splints Treatment Stretches & Exercises Ask Doctor Jo

Video taken from the channel: AskDoctorJo

#1: Chest Opener While walkers and runners typically focus on stretching the lower body, it’s equally important to open #2: Seated Twist Release tension and stiffness in the lower back and hips with this gentle twisting pose. Begin seated #3: Seated. 6 Seated Yoga Stretches for Walkers and Runners | MyFitnessPal These chair stretches can help relieve tension and tightness, and help improve your stride. While running and walking are both great forms of exercise, the repetitive motion of these activities can cause major tightness and muscular imbalances in the body without a balanced.

Another month, another monthly workout round up! This month we are bringing you 6 yoga and stretching workouts for runners. Last month we offered dynamic stretches to do before your run – so it only makes sense that we know give you some post-run stretches. Yoga and running are great teammates. Whether you’re hitting the mat before a run or looking for a way to unwind afterwards, there are many yoga poses that are ideal for runners.

If you’re chasing your PB then mastering the perfect yoga routine can really give you the edge. Take a look below at the 10 best yoga poses for runner. Yoga instructor Irena Miller is a big proponent of yoga as a wellness tool for walkers. “A few simple yoga poses can help you avoid a sore back, shin splints, plantar fasciitis and fatigued legs, all while boosting your stamina, decreasing muscle tension, improving your. Yoga is great for runners because it counteracts the pounding, tightening, and shortening of muscles they experience, says Kiley Holliday, a yoga instructor who teaches workshops geared specifically to runners at Pure Yoga in NYC.

Holliday created this sequence to target areas of the body that are problematic for runners, like the hamstrings. “Yoga is the perfect recovery activity for runners,” “Yoga is the perfect recovery activity for runners,” Pacheco says. “It relieves soreness and tension in your hardworking muscles, and restores range of motion, so you can run better the next time you hit the road.”. As cyclists, we often look for quick exercises that result in more power, speed, and endurance. Many think of yoga as a counterbalance to these drills that leave muscles tight and sore. Running works many leg muscles and also puts a strain on the knees and back.

Learn about 10 stretches that can help keep runners performing well in this article. A quick and mindful Yoga for Abs Workout! You can do this sequence alone or before or after your regular yoga practice.

Connect to your center and learn to m.

List of related literature:

A lunge, a Thomas test, or those asanas in yoga known as the ‘warrior poses’, are common ways to induce a stretch in the psoas, which works well as long as the lumbars are not allowed to fall too far forward in the lunge, and the pelvis is kept square to the leg in front (see Fig. 4.17A, p. 62).

“Anatomy Trains E-Book: Myofascial Meridians for Manual Therapists and Movement Professionals” by Thomas W. Myers
from Anatomy Trains E-Book: Myofascial Meridians for Manual Therapists and Movement Professionals
by Thomas W. Myers
Elsevier Health Sciences, 2020

Finally, although many schools of Yoga teach this sequence encouraging a deep standing backbend in postures 2 and 11, there is a potential for compression of the lumbar spinal discs, which can lead to pain.

“Ayurvedic Yoga Therapy” by Mukunda Stiles
from Ayurvedic Yoga Therapy
by Mukunda Stiles
Lotus Press, 2008

The beauty of repeating this yoga flow is that it provides multiple opportunities for branching into frontextension postures, such as Sphinx, Cobra, and Kneeling Forward Lunge, or into the crawling postures from Table pose, or into the seated postures, such as Pinwheel, Seated Forward Bend, or Spinal Twist.

“Self-Awakening Yoga: The Expansion of Consciousness Through the Body's Own Wisdom” by Don Stapleton
from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom
by Don Stapleton
Inner Traditions/Bear, 2004

Crisscross (exercise 5-8) advances the challenge of One-Leg Stretch by adding rotation of the torso while maintaining flexion of the spine.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

When moving from a standing to an unsupported sitting position, as the hips move into flexion, tension in the hamstring and gluteal muscles rotates the pelvis backwards, taking with it the lumbar spine, which starts to flex.

“Functional Anatomy of the Spine” by Alison Middleditch, MCSP, Jean Oliver, MCSP, SRP
from Functional Anatomy of the Spine
by Alison Middleditch, MCSP, Jean Oliver, MCSP, SRP
Elsevier Health Sciences, 2005

To achieve a basic pose like Warrior Two, for example, you need to stand with your feet apart on the yoga mat, stretch your arms straight out in either direction, bend your front knee, pivot your back foot forward about ten degrees, and hold.

“Ask for More: 10 Questions to Negotiate Anything” by Alexandra Carter
from Ask for More: 10 Questions to Negotiate Anything
by Alexandra Carter
Simon & Schuster, 2020

Finally, you can twist one leg to rest on the back of the opposite-side arm and stretch the second leg out behind the torso, which Iyengar calls One-Leg Koundinya’s Pose I (eka pada koundinyasana; Light on Yoga #159).

“Original Yoga: Rediscovering Traditional Practices of Hatha Yoga” by Richard Rosen
from Original Yoga: Rediscovering Traditional Practices of Hatha Yoga
by Richard Rosen
Shambhala, 2012

The difficulties in performing abdominals, with the arms much closer to the head and at the beginning of the yoga posture called sarvanga-asana with the legs closer to the ground, were discussed in Exercises 2.2 and 2.3.

“Biomechanics of the Human Body” by Emico Okuno, Luciano Fratin
from Biomechanics of the Human Body
by Emico Okuno, Luciano Fratin
Springer New York, 2013

As you inhale, raise your arms from the front up and overhead; as you exhale, bend forward from the hips, raise your left leg back and up until your arms, torso, and left leg are all parallel to the floor and you’re balancing on your right leg in the warrior III posture.

“Yoga For Dummies” by Georg Feuerstein, Larry Payne
from Yoga For Dummies
by Georg Feuerstein, Larry Payne
Wiley, 2010

Alexia Lewis RD

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  • i have anterior shin splints and the muscle is flexed all the time without me flexing it I’ve tried numerous stretches do you have any advice

  • Thank you for this great video again. I have shin splints but on the inside of my left leg. Is there any exercise I can do? Thanks.

  • I used the whole of lockdown to rest my shins. Walked to school yesterday because year 12s are allowed back in and my shins hurt, its only a 5 minute walk:(

  • Since August I’ve had shin splints. I took weekly breaks from time to time as I thought it would help me recover. I was in a boot for 2 weeks in October then I came back to playing basketball. I’m november, I was diagnosed with a stress fracture. I took 4 months off and been on physical Therapy. I just started playing again and they hurt so bad. I have bad shin splints and I’m still on PT and I don’t know what to do.

  • Hey, thanks for this video! I just started running again because of the lockdown, and my shins were hurting pretty bad after two weeks of running. I saw this and now I’m back running again with proper exercise and stretching of course. Thanks!! I didn’t even know shin splints were a problem for runners until I suffered from them!

  • I’ve got a shin splint injury and I’m going into military service in a month, do you think I have enough time to fully recover and get back to some intensive training because I have to be in top form from start?

  • I can’t point my toes or sit in “hero” pose in yoga. (It hurts my knees as well as my feet). Whenever i point my toes I get cramps immediately in my foot. My feet don’t seem able to go backwards like trying to sit on my heels with my toes flat. What would I need to stretch to increase my flexibility and be able to do this pose.

  • I recently started running outside cause the gyms are closed and I noticed this pain. I thought it was muscle soreness but I believe it’s shin splits. I took 5 days off of running and just went for a 5k run today and it hurts sooo much to walk now. What should I do??

  • Not sure if it’s my splints but the lower portion of the front of my legs feels very tense off and on.. I will try this. Thanks, for the video.

  • I did it once again and just found out how beautiful this practice is…many thanks Sarah.
    Really liked the making a circle around the head and on the ground part…
    I feel the energy flow in my body.
    You are Great Sarah.

  • Am I doing something wrong? When I tried to do the first pose my ankle/front of my feet hurt a lot like I’m putting too much pressure on my feet.

  • My legs have been feeling tight since I started running outside again and this was absolutely perfect. You said stay in this pose for five minutes and I thought OK she’s crazy but let me tell you what my muscles started moving and grooving and letting go and doing things that I was so surprised that my legs and my lower back and my hips just feel so much freer. Thank you so much.

  • Really glad to find a hiking specific yoga session, thank you! One suggestion: I prefer it when I’m talked through moving between poses, which you didn’t do. I felt rushed going from one to another, especially going into and out of down dog.

  • My shins hurt so badly that walking every day hurts my shins but this happened last year it lasted for about 2-3 months of horrible pain. I’m over weight but not noticeable and I’m really tall. My shins hurt badly when I do pe and I do a cardio activity every Wednesday that is a intense work out at school. I cry barely walking up and down the stairs, what should I do because the pain hurts soooo much. And my parents think it’s a minor problem and I haven’t been to the doctor for anything. What should I do???

  • As usual awesome video! I have a maybe stupid question… Due to my larger boobs having my hands at my heart is kind of uncomfortable. Is keeping my hands just down an okay alternative?

  • I will try these, really really hope these work, I used to run 10km easily 6 months ago but ever since shin splints have been bothering me, if any other tip or advice from anyone would be greatly appreciated.

  • I love this video. I get tension headaches from stress as well as often working at a computer for long hours and this was one of the first things that really helped. Thank you so much.

  • Honestly first time doing this
    Yes was a bit hard (considering my hamstrings are ridiculously tight) but I really did enjoy it
    I have to ask if I were to do this daily would it improve my hamstrings and flexibility and what would you also recommend?

  • Excellent video, thanks. My anterior is more the issue. Not sure if its arthritis from an injury as a child or from walking. I’ll check with my chiropodist on shoes.

  • Wonderful evening stretching session, thank you! I hiked 12 miles yesterday in Molekumne Wilderness. Where was this filmed? Gorgeous scenery!

  • Thanks so much. I turn to your videos when I have a problem. When I put my foot on a chair and try to stretch my right leg, I’m getting a lot of pain at the right side of my shin, around knee and right side of thigh. I have recently had a pneumonia vaccine and an hour and half later my right leg was muscle bound. Haven’t been able to sleep without pain killers since March 26th. During day, I can get around but at night the pain in my shin, ankle and sometimes it goes high is excruciating. I was tangoing March 20th and felt a pain in my lower right back (as I often do and go to my chiropractor and get fixed). This time it was a feeling of nerve and muscle pain. Not a shooting pain like sciatica. Exray report is things a bit out of wack down there. So it’s not a shin splint…anyway, I’m trying to stretch the leg and hip to release anything that might be crunched.

  • Hi Doctor,This is Nisar ahamed age 37 from India. I’m regularly Jogging,Last October month I completed 240 km running challenge then November 1st start light shin splint pain then severe pain when I walk also then I visited 3 different ortho doctors, X-ray taken but everything fine, then acupuncture treatments 3 times,then physiotherapy heat treatment 4 times. November full rest (walking pain), December rest,Jan 2020 -slowely Jogging again pain started again Feb and March rest. Today 13.04.2020 start 5km jog again pain noticed. Doctor I’m totally disappointed please suggest me��. Doctor I noticed my shin area when I touch small nerve has in that place.If any nerve knot?

  • I have much shin pain and i tried yours stretches… but after using stretching pain increase…. please explain solution about it….

  • Buy a printable worksheet with the Anterior Shin Splints Treatment Stretches & Exercises in this video here: https://www.askdoctorjo.com/purchase-anterior-shin-splints-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • I am so sick that I couldn’t even get out of my bed to do your sick yoga videos. So glad I found this one. I did it seated on my bed. Not sure it was the right thing to do but it felt so good

  • My pain is on the medial side, is this still a shin splint? It acts up as I’m running and after, it has come and gone pretty quickly, but tonight it was really bad, couldn’t finish my run and had to limp home. I took an ibuprofen and acetaminophen, now I’m wondering when it will be safe to go back to running. I am training for a 10k. Just a personal goal. But haven’t done any exercise in literal years so that’s why I’m guessing I got this injury. I’ve never had this pain before from running. Guess I’m getting old now

  • Each video prepared by Sarah Beth has a purpose and you can phisically feel the sense that brings with the flow. Each exercise routine help me to find the better version of my self both psychologically abd physically.

  • Do you know how long it will take my shins to recover, i have been feeling pain for a week now im in xc and I would like to recover asap

  • Hi mam am from India am a Indian army athelete……..i suffer from much tibial bone pain ((shin pain )) pls hlp me….i hope u do ur best

  • i’ve started running again as I can’t get to the gym and i’ve had pain in my shin for a couple of days. it’s getting more prominent and uncomfortable. I’m not sure if it’s the new style of exercising or if it’s an injury? when i’m running it’s fine, but when i’m not doing anything it hurts more

  • I find I have the most pain when pointing my toes up. I did this to myself, running on concrete in cowboy boots was not a good idea

  • Can I do these exercises if I have patella tendonitis. I have both (patella tendonitis & shin splints). I have noticed that toes movement are different in patella tendonitis exercises ( toes are pointed towards you) while toes movement in shin splints exercises are the other way around.

  • Hey Amanda! Great videos! Love your channel. I am actually just trying to put a yoga video together and was going to do a voice-over as its really windy where I was filming! Would you recommend that? Also, what do you use for your audio? Did you use a mic? Thank you:-)

  • Thank you so much for posting this! I loved how quiet it was, and how smooth the transitions between poses were. It wasn’t too difficult either and I was able to modify it a little for what I’m able to do.

  • Hello Dr Jo i got these shin splints after doing 50 jumping jacks and running on the spot for a minute or so, i get very little exercise ( starting now) and haven’t for a few years, is that somewhat normal, simply using muscles i havent used in a while, and in your opinion will it get better the more i exercise/ use them?, I wouldnt think 50 jumping jacks would cause shin splints unless its because im out of shape. Thank you

  • I use to play football and I started experiencing this shin splint pain since 2017. It always disturb me during my walking, running and the course of the game. So many times i just walk out of the field after a few minutes of play feeling very bad and emotional in tears. I have been struggling to find ways to get rid of it until now i manage to find and watch this video. Hope this will help me out. Cheers

  • Great pace. Where did you get those leggings? The very first pose I would like to have seen what it looks like from the back also, because I had my knees closer together and ankles out, moving the calves away, but I couldn’t see if you were sitting on the floor with your bottom or if you were resting on your inner lower legs.Thanks.

  • Thank you for joining me here for this stretching routine. Hope that you enjoyed this practice! I am curious to know what stretching routine you prefer, let me know in the comments.

  • I had a good experience after this stretching practice, especially after long and intense trekking with bag back it really helped me to release the muscles and feel better. Thank you:-)

  • Hi, its been around a year since i found your video and i have watched/practiced it around 25 times, my fav yoga video, its so calming and gets my body feeling amazing after, thank you so much!

  • This works so great! Thank you so much! I went on a long jog yesterday and my legs were so sore and my muscles are so tense today! This really helped me! When we have to stay in a position for 5 minutes, you actually did! Most people just edit it. I also love how soothing and calm your voice is! It makes me feel so much more relaxed and you are awesome & amazing! Thank you so much!

  • I jut got back from a 4 hour hike in the mountains and this is exactly what I needed to take the tension away from my legs and my lower back. it was an excellent stretch

  • I love this routine! I don’t hike often but went on one yesterday and my body has been feeling it! But I’ve now done this sequence a couple of times and hopefully tomorrow after some more stretching I’ll be feeling much better

  • Buy a printable worksheet with the Shin Splints Stretches & Exercises in this video here: https://www.askdoctorjo.com/purchase-shin-splints-worksheet
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • I’ve just started running and my shins are hurting, how often do you reccomend doing this? And should I give running a rest until my shins are back to normal?

  • I love your videos Dr Jo. I’m recovering from a motorcycle accident where my tibia and fibula were severely broken. A rod was inserted in my tibia and now I’m working on rehabilitating from drop foot. I’ve been in a wheelchair for 15 months and I’m excited to start walking with help from You and PT.

  • Watch some of my Stretches & Exercises for POSTERIOR Shin Splints here: https://youtu.be/4jgiiC_eYcY?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

  • Thank you for this video and for sharing your practice here on YouTube. Ive practiced for almost 2 years now and finding you 6 months ago and enriched my practice for sure. Your videos are refreshing! Namaste ��

  • dr. I do stretching every day before and after running but my shine pain is not stopping every day it is getting more and more plg give me some solution

  • I’m grateful for this…thanx a lot. I am suffering from migraine, this helps me much to release tensions and muscle spasm in my head. I felt great after trying this one. This will be my before bedtime routine. God bless ��✨

  • This is gonna sound crazy but as someone who has experienced sexual violence, that savasana (which I’d never done before) was really painful emotionally. I started panicking a great deal, feeling very exposed. The legs being totally open like that. Im glad I did it but it gave me something to work on. I thought I was over most of my trauma but for some reason this really struck a cord. Great video though!

  • Can you be born with it? What would that be called. Nothing to really do with running i guess, but ive come to realise that one of my shin goes out more than the other one. Would this help too?

  • Hey SarahBeth, this is great! I usually don’t do seated practices because I find I get a better stretch in my spine by being on all 4s, however this was really great. Loved the arm circles. Thanks!!

  • What if the heel wants to push outward when you do the sitting stretch? And would you still recommend working out with shin splints? It started with running and I’ve cut back and started walking creating intensity with my elevations instead.

  • This video worked wonders for me I do them every morning and every night and as long as i keep up with them my shins dont bother me at all

  • 1:43 hurts so much.

  • ma’m i have a problem.. when i sit on a rigid surface or a chair without cushion then my sit bones give me a strange uncomfortable..i think thats due to my long sitting.. would you please suggest me any exercise to strengthen this area plz

  • I’m traveling and I found this video very useful as it’s helpful with the back and shoulders pain and needs very little space to get the practice done. Thank you!

  • This yoga is perfect for a person, that hasn’t moved since Covid began. It really goes slow and stretches you out. All muscles are involved. Takes away all the tension and anxiety.

  • Hello Dr Jo! For most, thanks for he informative health to good fitness videos. secondly, I love the socks that looks like the food condiments on a hotdog and it resembles the muscle and bone look of the anatomical male model. Thirdly, what is the link or website to where I can get a model as such to demonstrate the aches and pains in my body to my family and of people that don’t understand the difficulties of what an injuried person goes through. Thanks again for everything. Keep up the Good Work!

  • I have very tight hips, so while I was in the 5 minute stretch, it was very surreal to feel my hips relaxing and knees descending closer towards the floor. Great stuff!

  • I had serious pain in my shins and i stoped from workout for about 3 weeks and i used some gel for cooling the muscles
    Now i still feel them but just sometimes (at work, when walking…)
    But now when i start my workout (jumping rope) i feel them less (when muscles gets warmed up)
    Is that small pain common or it is warning?
    Maybe i have to go through it.
    I mean, should i wait more or i can workout normally
    Btw nice video!:)

  • Please help! Every time I point my toes I get a huge cramp/spasm in my big toe and it is so painful. It can last for up to 2.5 mins. These stretches help so much, but am I overdoing it?

  • Hi doctor jo! I love your videos. I suffer from shin splints after about a week of running. The pain is usually on the inside of my shins and wont normally go away until I stop running for a week. I found some very supportive shoes that has prevented the pain from recurring. My concern is that I am gearing up to leave for bootcamp. From my understanding, the shoes they provide arnt the best. I was wondering if there are any stretches or strengthening exercises I can do without equipment to prepare my shins for almost anything. Please and thank you!

  • Hello Dr. Jo!I having pain in the top part of above my knee, could you give me some physical therapy insight on decreasing the pain, or would a Cortisone Injection Shot help it? if the Cortisone Injection Shot will help; do you know the name of one in title that will not cause weight gain for that will not help with the pain of the knee. Thank In Advance!

  • Mam can you please tell me about the water which we should use after practice to pour our leg for the people who suffer from shin splints. The water should be hot or cold

  • Do we have to stop running till the pain eases away? And we have to do this routine every alternate day of the week. And what about the hot cold water treatment, does it also help?

  • This is what I have right now ��I’m in so much pain. I have to take pain killers every day but I will try to do this exercises at the gym tonight so hopefully it will help ��

  • Thanks v much for this I have been doing the limber 11 and workouts 3 times a week I had plantar fasciitis (recovered now thanks to stretches) and also mortons in both feet largely due to excess weight I am now in process of losing with an online trainer guy and 3 workouts a weeks bodyweight resistance my issue is that I recently went to a trampoline park with 2 young relatives age 9 and 7 and was ok for a while jumping after my morning workoutthen I got a pain in my right shin and my right side generally felt a little painful but not terrible. I am a lot stronger than I was, and building up every week gradually My training is generally good. I am 55 and mildly hypermobile and dyspraxic so I have some muscle tone issuesbut I am getting there! I love how you have the exact same colour ball and a guitar in your picturepretty much my living room too! Thanks again:)

  • Enjoy this 15 minute yoga routine with seated slow yoga stretches for anxiety and stress to relieve tension, stiffness & headaches or just to stretch out if you’re feeling sore & stiff. �� 7 DAY YOGA CHALLENGE: http://bit.ly/7DAYyogachallenge

  • can you make a video for external obliques it hurts i been to the doctor but he said he cant inject steriods into there because he may rupture a lung

  • LOL, Love your living room. Great stretch for people at home to do for shin splints. I like roller, it seems more comfortable than a typical hard foam roller.

  • Thank you so very much for this video. I used it today to help alleviate some of the stress due to being in the hospital. Due to knee issues, I cannot do them on the floor, so I do them while seated in the bed. Looking forward to trying more of them!

  • Hello Dr, i have little swelling and dents in anterior tibia bone when touched, before that i have stress fracture later it healed and my mri report it shows normal and no sign of stress fracture,still dents are not healed????

  • Good luck Butty!I m glad you found a house to call home! So so happy for you and thanks to all that help make this happen for you! Also thanks to your new parents for giving you love and house to call home. All the best!

  • I really enjoyed this one❤️because I have been having migraines for 3 days going 4 days now.. so I decided to pick out a video that can help me easy the intense I was feeling in my head… & this is the one for me thanks soo much be safe & more blessing too you������

  • This is definitely my second best comfort yoga ��. Perfect to do after my all time favorite 15 minutes relaxing for stress and anxiety. Love the background music, it’s perfect. Thanks Sarah! Namaste ����

  • Hey Dr Jo. Been following you for a few years now and love your vids. But I have a question. What is the difference in using the band sitting down and flexing the foot away and toward you ( 3:40) versus doing standing calf raises. They both seem to be the same principal.

  • Loved this practice! I carry all of my stress in my neck, back and shoulders and have really been feeling it lately but this practice felt so wonderful! Thank you!

  • I have rest for about a month and completed the strengthening exercise for about 2 weeks. I have started with a light jog and today was my 5th day. At times I have twitching paining but not really painful like before. Do you think I should continue jogging or should I take a break and continue with strengthening exercises. Please advise.

  • Enjoyed this routine. Experienced some tension recently and this helped to redirect my focus and stay in the long hold postures. Thanks as always for your videos!

  • I only ever get shin splints when I haven’t run for a while and when my calves are tight. I generally roll out my calves and and seated toe points with a band. It works for me every time.

  • I suffer from a lot of inflammation on my neck relating to arthritis and anxiety and this practice has changed my life ever since I discovered it.
    The way you incorporate meditation and mindfulness creates the most perfect practice.
    I love the music in the background too.

    You are now part of my everyday morning routine and yoga has now become a non negotiable habit.

    Muchas gracias Sarah Beth, you’ve really changed my life. ❤️

  • I have hypermobility and my hips and knees are really bad. This wasnmy first time with this routine so i jad a lot of trouble with a lot of poses. But it was so worth it. My hips feel significantly less tight and more relaxed. As do my shoulders weirdly enough. My back in general feels much better. Thank you for uploading this.

  • I am very particular about yoga videos and I can’t tell you how many I’ve started and stopped before the end. This video was lovely and I will definitely be coming back. I do a lot of hiking and it was perfect for me. Your voice is very soothing, music beautiful, and scenery gorgeous. THANK YOU!!!!!

  • I really love this one! The fact it’s seated is amazing. Some mornings I wake up and one half of my brain says ‘just chill here’ and the other half says ‘just 5 minutes a day is better an hour a week’ and I find this and its best of both worlds! Especially the mediation minute ����‍♀️����‍♀️����‍♀️

  • Agree the 5 minutes was fantastic:) I found the pose in 7.45 really hard though, I couldn’t get my arm around so I couldn’t do it at all. Any advice?

  • I really loved this:) my legs were still a bit sore afterwards (which is probs because i haven’t worked out in a while and I just did leg workouts), but his really relaxed me. Like others, I really appreciate that you stayed in the poses rather than editing everything

  • Wow, I had no idea how tight my upper body was and how bound my ribs were until I did this video. It felt soooooo good. As I get older, I’ve really come to appreciate the benefits and how amazing I feel after a session of slow stretches and long holding postures. Really thankful a friend showed me the Sarah Beth videos.

  • Been doing g your videos for about a month. Have a major migraine and sm hoping this flow will help. Thank you for all your videos. Siobahn

  • this is my first video of you and first time trying yoga, its done and I started crying. But good kind of crying. Not expecting to feel this way but I feel like I started breathing again. Thank you

  • I think I got shin splints literally I can’t even walk at all I did skipping-jump rope for good 20m and after that my both of my legs really hurt and it hurts to walk�� my front lower legs and back:(

  • Thank you so much I love your channel and I have the app it is so helpful for yoga at work. It is perfect. Thanks for all your work to bring yoga to anyone and everyone!!! Namaste

  • Thank you, SarahBeth for this and all your wonderful yoga videos. I love practicing with you. I also love the fact that each video usually contains poses I haven’t tried before, so it keeps stretching me (pun intended!) Be blessed and prospered in all ways and in all you do. Namaste.

  • that was awesome! I had just finished your morning 15 min video & it rolled over to this one & was just what I needed! thank you for all you do!

  • the last five minutes were just a pure bliss, i had such a long day and my workout exhausted me so i really needed that, thank you so much it was amazing

  • Hi Docotor,

    Can shin splints cause knee pain and knee tendonitis? I cant find the real cause of my knee pain and the scans are ok. I have tried to find a connection or cases that links shin splints to knee pain on the internet, but could not find any..

  • I swear you described posterior shin splints. Can you demonstrate the difference? My shins hurt on the outer shin (anterior) not inner shin (posterior).

  • This really hurt at some points, my back is weak and my hamstrings are crazy tight so forward folds are always a challenge for me, but that 5 minutes move was crazy. I felt weeks of tension in my right leg coming out. Truly wild. Thanks

  • I’m a soccer player who deals with back pain and arm pain. I am the goalie so I’m constantly diving and it takes a toll on my back is there anymore videos like this for lower back and shoulder pain?

  • You can’t imagine how grateful I feel for this. My hips and legs are really tight and I’ve tried looking for videos that help me with this, I only found you tubers who did everything so fast and I didn’t feel like I was making any progress with that rush, I felt stressed and pressured. So your videos are awesome, keep the good work!

  • thank you so much i’m a basketball player and i get shin splints in both shins very badly to the point where i have to sit out and now i’m doing these stretches and it’s helping me so much i couldn’t be more grateful

  • When I did the freedom pose all my weight sat on my ankle and made it hard to even stay as is for 3 seconds. Is there a better way to approach this pose

  • I never normally comment on videos but I just had to say thank you because these stretches have actually really helped so much! Thank you!!

  • I tried the shin stretches before squats today and it helped a lot! Normaly I would just stretch my calves the opposite way you showed but It never helped. I’ll have to try out foam rolling too. Thanks!

  • This was great for stretching my thighs which really need it. I just wish the posses were a bit longer but I can always do that myself. I loved loved loved the 5 min shavasana, yeah I know I spelled that wrong. Most videos don’t give you that much needed down time. I will for sure be subscribing and watching more of your videos.

  • Thank you! I tend to get lower back pain as well as leg tightness after a walk, and I found the beach model quad stretch just delicious!

  • dr jo i have severe pains in my external obliques they are tight and it doesnt go away i can barely raise my right arm.. please help me

  • Takeaways from today’s practice with this video (after some light cardio, because today is just one of those days where I don’t have the energy to go all out, as far as my total beginnership even goes all out):

    1. Yeah… if you start strength training again and are in pain, male sure to use videos like this it feels so good!

    2. Don’t overdo it remember, Candace says to feel a goor strerch but stay in a pain-free range.

    3. Noticed today that I sometimes forget to breathe (beginner…) once I do, I can stretch so much better!

    4. The baby that I held two days ago is much cuter than my leg. But of course, my leg is lovely, too!


  • Now Thank you, Namaste����…Now, could you make 1 hour long sessions Just like This?? I’ve got cirhossis of the liver and I’m using yoga therapy for healing. ��

  • Thank you for these videos! I seem to get shin splints and/or plantar fascitis every Spring now that I’m in my mid-thirties, I guess partly because I suddenly get more active after being dormant all Winter.

  • You are amazing second time trying, I feel great cant wait to continue my relaxation journey! This surely helps postpartum depression thanks

  • I cant feel certain part in anterior shin… and am not able walk for few kms also… i feel burning sensation and kind of swelling…

  • Can you send a link to the socks? Would you recommend these for running. I’ve been using compression sleeves. They are quite old however. Not sure how long they last. I tried searching dollarfox socks. Is that what you’re saying? Thanks for the videos!

  • Didn’t want to take another painkiller for my headache so I decided to do the stretches with the video. My headache is gone!! Thank you!!

  • Today was the first day i have tried a full yoga instruction not based on some poses i through together to help with my sciatica. Your calmness is what made it easy to participate, and you did in 20 min what 2 years of physical therapy couldn’t. You relaxed my muscles to the point where the lack of tention made me cry (happy tears). Thank you so much.

  • Please help me… I’m so far from being able to do any of these. For the one where you put your feet together, my lower back is so rounded that I fall backward, not forward. How do I get there?

  • Thank you for this video. It feels very beginner friendly and I enjoyed the full 5 mins shavasana (idk how to spell it) and I almost thought my phone screen switched off haha. Adding this to my favs vids for sure

  • I just want to say that I’m very grateful to you for sharing this flow with the world. I’m a survivor and since the assault I have avoided my practice, two years in total, because any asanas that caused a stretch in my hips or pelvis would cause me to have a panic attack. I practiced for the first time today, using this video. The emotional release that came from it… I didn’t know I was holding so much in. Rivers of tears. I’m so grateful to you, this helped me so much. Namaste

  • I love your no-nonsense attitude so much! In many yoga practices, instructer is like a furry ball of positiveness and talks nonstop during the pratice. I do yoga but I struggle through it. And also you showing modifications are real good because I’m overweight and can’t do most of the moves completely as they are shown. I love you!

  • I really loved this video, it was great for the leg day blues!! I do feel that the moves are a bit fast paced and I had to slow the playback speed a bit but overall, this helped me so much! Thank you