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Use Yoga Anywhere — No Props or Mat

Use Yoga Anywhere — No Props or Mat

Whether you're trail running or hitting a long bike ride, sometimes you need to warm up and cool down *off the mat*. All videos here are done standing up, with minimal if any time spent on all 4s, and no movements require you to be on the ground or mat. Organized by time, with warm ups leading. Resets after.

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Use Yoga Anywhere — No Props or Mat
  • Pre-Bike Warm Up

    Use this quick pre-ride routine to activate steady breathing and key muscles including your quads, glutes, core, and back, and optimize your riding position for the miles ahead.
    - Focus: performance, warm up
    - Key muscles: quads, glutes, core, back, shoulders
    - When: pre-ride

  • Pre-Run Warm Up

    Use this quick pre-run routine to activate your breath and encourage turnover while warming up all your key running muscles quickly including your glutes, core, and back to optimize the miles ahead.
    - Focus: performance, warm up
    - Key muscles: glutes, core, back
    - When: pre-run

  • Pre-Swim Warm Up

    Use this quick pre-swim routine to harmonize your shoulder mobility and stability, activate your core, and optimize your breathing for the strokes ahead.
    - Focus: warm up, performance
    - Key muscles: core, back, chest, shoulders, neck
    - When: pre-swim

  • Workout Day Warm Up

    Use this dynamic warm up to encourage turnover while connecting your mind, body, and breath. Incorporates low reps to hit all your key running muscles quickly including activation for your glutes, back, and core to help you get the most out of the miles ahead.
    - Focus: warm up, performance
    - Key ...

  • Align Your Stride

    Get ready to run! Use this quick pre-workout routine to warm up your breath and key muscles, create fluidity through your hamstrings and hips, and align your stride for the miles ahead.
    - Focus: warm up
    - Key muscles: hamstrings, hips
    - When: pre-run

  • Pre-Run Warm Up with Alysia Montaño

    Get ready to run! Join Olympian Alysia Montaño at one of her local training spots for a quick pre-workout routine to warm up your breath and key muscles, create fluidity through your hamstrings and hips, and align your stride for the miles ahead.
    - Focus: warm up
    - Key muscles: hamstrings, hips
    -...

  • Stroller Running Strength

    Get strong to run with that stroller! Use this routine to build the strength needed to optimize your stride and reduce stroller running strain — and injury risk.
    - Focus: injury prevention, performance, strength
    - Key muscles: hips, glutes, core, back, shoulders
    - When: pre-stroller run or cross-...

  • How To Warm Up

    Use this dynamic warm up to activate your breath and key muscles including your glutes, core, and back — a quick, energizing way to start your day or pregame your workout.
    - Focus: warm up, performance
    - Key muscles: hamstrings, glutes, core, back, shoulders
    - When: pre-workout

  • 5-Minute Hamstring Reset

    The combo of workouts and prolonged sitting leaves the hamstrings tight, dry, and stuck together — and not very happy. This quick Reset will increase circulation to this muscle group and help you to improve and maintain optimal flexibility.
    - Focus: injury prevention, recovery
    - Key muscles: hams...

  • Quick Post-LR Reset

    Don't forget to Reset en route to your ice bath or shower. Use this quick routine to ease post-run stiffness in all the key areas in less than 5 minutes.
    - Focus: recovery
    - Key muscles: hamstrings, hips, glutes, back, shoulders
    - When: post-run/workout
    - Suggested prop: wall

  • 5-Minute Shoulder Reset

    Shoulder stiffness and tension — sound familiar? This quick Reset will bring relief to this area by opening and increasing circulation to the muscles of your shoulders, upper back, and chest.
    - Focus: injury prevention, recovery
    - Key muscles: back, chest, shoulders
    - When: post-workout or recove...

  • Quick Post-Swim Reset

    Use this quick post-swim cool down to get your feet back under you and ease stiffness and tension in your back, chest, shoulders, and neck.
    - Focus: recovery
    - Key muscles: back, chest, shoulders, neck
    - When: post-swim

  • Post-Stroller Run Reset

    Post-stroller run, your body needs to Reset more than ever. Use this quick routine to ease stiffness and tension in all the key areas before pulling your running buddy out of their ride.
    - Focus: recovery
    - Key muscles: hamstrings, hips, glutes, quads, back, shoulders
    - When: post-stroller run or...

  • Quick Post-Bike Reset

    Use this quick post-ride cool down to ease stiffness and tension in your hips, hamstrings, quads, back, chest, wrists, and neck before you leave your bike.
    - Focus: recovery
    - Key muscles: hips, hamstrings, quads, back, chest, wrists, neck
    - Suggested prop: your bike
    - When: post-ride

  • Quick Post-Ride Reset

    Whether you're done for the day or taking a quick break, bring more balance to your cycling body in less than 10 minutes by easing stiffness and tension in your quads, hips, back, wrists, and neck. You don't even have to get off your bike!
    - Focus: recovery
    - Key muscles: quads, hips, back, wrist...