And just hold right there, a couple of deep breaths and now we are going to go and bring the left foot in, and exhale and reach to the outside of the right foot. It’s a deep breath, so as you reach just down, even if you can only come to here or you can come a little further you will still feel a good stretch, hold, hold. Inhale all the way back and then exhale towards the center of the right foot again, and we're going to hold it towards the center. Once again, dropping the chest down towards the thigh. Good, inhale all the way back and right now towards the inside again, towards the inside of the foot and hold, five, four, three, two, one, and inhale back.
Now we are going to do a little bit of a glute stretch, we are going to take the foot, we are going to bring it to the outside of the right leg, and we are going to turn. So your elbow goes on the outside of the left leg, grab a hold of your shin if you can and turn.
What’s important here is to turn and keep your head up. If you're really advanced you can place your chin on your shoulder, and we are going to hold the stretch, putting a little pressure right here against the knee, so we can feel it deep in the glute. Hold, hold, and inhale release, and we can go into a little bit more of an advanced stretch. If you just place the foot right on top of the knee here and we can lean forward, just lean forward and hold, hold, and you'll feel that very, very deep in your glute muscles, hold.
Now we have to do the other side the same stretch is on the other side. So we are going to inhale back and we are going to switch the feet around, placing the hand in the back, once again the elbow against the knee, grab and turn, hold, good. Hold stretch out back glute, stretch your torso. Inhale back towards center, good. And let’s do that little more advanced stretch, so we are going place a foot on top here and lean forward, deep breaths. Lean forward, just put a little pressure on the knee, good, and let’s bring the legs both legs out at the center, and bring the knees up, hug your knees into your chest. We are going to bring the head down. Couple deep breaths, inhale head up.
We have a few more stretches to do. The first one we are going to start off with is the cobra stretch. So we have got to get the legs behind us. So we have to go carefully move into our cobra stretch by bringing the legs behind us. Palms underneath our shoulders, bringing the hips down and relax the hips keeping the head up but not bend backwards, just the head up and a couple deep breaths here. Good, relaxing the body, relaxing the hips, this is a great stretch for the abs.
So once again if you have been out there running hard and you are abs have been contracting and flexing, this is a great stretch for them. We are going to inhale down, and exhale pushing up, push the palms into the ground, exhale. We're just going to hold it here for another five seconds, four, three, good, two, one, inhale down, good, one more time, and exhale pushing straight up, and let’s hold here.
Feeling a slight stretch into lower back, hold, hold. We have to come into a standing position, so let’s come up on to the hands and knees, slowly bring the hands back and the feet between your hands and we are going to start by hanging, just going to hang the body, let the body hang, taking a couple of breaths, and on an exhale that roll ourselves up.
Now in standing position we are going to start by crossing our right leg over our left leg, little bit of balance here, right leg over the left leg, and on an exhale we are going to come down to the right side of both feet. And this is going to help stretch out that iliotibial band, common running injury is that stress on the iliotibial band and this is a great stretch for it.
Keep exhale, once again it’s not important that you reach the ground so if you can always come to here, that’s okay. Probably help to work on your balance as well on your stretch, and we are going to roll our body up slowly, keeping the legs crossed, taking the left arm, reaching over and you'll feel a great through the si
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