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Hi, I'm Christina, and welcome to my channel, ChriskaYoga!
In today's video, we will be doing a short sequence about 20 minutes long for after school.
This sequence is perfect for after school, after work, after a long day out whatever
you need to recover from, this sequence is a great one to do.
It's great for stretching the hips, releasing out neck and shoulder tension, it really helps
you to calm down, unwind, and relax.
Before we get started, if you aren't yet subscribed to this channel, hit that subscribe button
down below the video for two free yoga classes every single week.
Plus bonus videos talking about yoga and life and healthy living and all of that good stuff.
So, definitely hit that subscribe button down below.
Join the community.
I would love to have you.
So, if you're ready, grab your mat, and let's get started!
So, we're going to begin in child's pose.
Come down onto your hands and knees, touch your big toes together behind you, separate
your knees apart, sit your hips onto your heels, and relax your head down onto the ground.
Keep your arms stretching out in front of you.
Close your eyes for a moment.
Take a deep breath in and a deep breath out.
Come inward, quiet your mind by focusing your attention on your breath and remain here for
several deep breaths.
Gently lift your head up, we are going to come into a twist.
Take your left arm.
We are going to thread it underneath your right arm, bringing the top of the left hand
to the ground and the left temple on your head to the ground as well.
And remain there in your twist for several deep breaths.
Slowly unwind from your twist and come into the other side.
And slowly come back to the center, come up onto your hands and your knees.
And from here we're going to take several cat and cow stretches.
Inhale, tuck your toes, arch your back by looking up and forward and spreading your
shoulders wide apart, and then on your exhale, untuck your toes, bringing the tops of your
feet to the floor, curve your spine in the opposite direction, reaching your upper back
all the way up towards the ceiling, and look towards your thighs.
Inhale come back into your cow pose, tuck your toes, arch your back look up and forward,
exhale untuck your toes and come into your cat pose.
Inhale cow, deeply inhale through your nose, exhale cat pose, continue for several deep
breaths, moving on your own breathing and your own timing.
With each inhale come to your cow pose, and with each exhale come into your cat pose.
And continue to move on your own timing.
One final exhale coming into your final cat pose, and come to a flat back neutral spine.
From here, tuck your toes, press into the ground with your hands and your feet, straighten
your legs into downward facing dog.
In your first down dog of this sequence, peddle your legs.
Alternating bending and straightening your legs.
Adding a bit of movement into your downward facing dog.
Gently warming up the leg muscles, the quads, the glutes, the calves.
Each time you straighten your leg, gently press the heel down towards the floor.
Be kind to your body as it's just warming up.
Slowly come to stillness in your downward facing dog, take a deep breath in and a deep
breath out through your nose.
And from here, raise your heels all the way up, bend your knees generously, and take as
many steps as you need to coming to the top of your yoga mat to a forward fold.
Relax your head over, bring your hands to the floor.
If your hands don't reach the floor, bend your knees so you can place them down.
On your next inhale, press into the ground with both of your feet, and slowly come up
to standing with a straight spine.
Reaching your arms up towards the ceiling looking up towards your hands.
Stretching both sides of your body.
Palms are facing each other and you're looking up.
Hold and reach.
Lengthen up.
One more breath.
And on your exhale release your hands down by your sides.
Standing up tall in your mountain pose.
On your next inhale, raise your arms all the way up looking towards your hands, lengthen
your body and then on your exhale, slightly bend your knees so you can come back into
your forward fold.
Bring your hands to the floor.
Relax your head over.
On your inhale, look up halfway straightening your spine (and feel free to bring your hands
to your shin bones to straighten your spine and get more length).
And then on your exhale, plant your hands down onto the floor step back one foot at
a time into a plank pose.
Hold for a moment.
Breathing here, feeling your body in one straight line all the way from the top of your head
down your spine, down your legs to your heels.
And from here, send your hips up and back into a downward facing dog.
Take a deep breath in and a deep breath out.
Inhale step your right foot forward in between your hands.
Your right knee should be directly above your right ankle.
Set your left knee down onto the floor.
Untuck your left toe and hold here.
For a moment, your hands are down on the ground framing your right foot.
Gently press your hips down towards the ground stretching the front of your left hip and
softening the right hip socket.
Hold and breathe for a moment.
Looking down.
And from here, we are going to shift your weight onto the left knee (feel free to put
some padding under your knee if it's uncomfortable for you on the floor), and straighten the
right leg and flex the foot.
We're going to stay in our forward fold with your hands down on the ground you can keep
them flat or lift them up for a bit more height.
And then as you're here, on your exhale fold over, look down, gently stretching the hamstrings,
the glutes, the calf muscle, on the right side.
From here, shift your weight forward onto the right leg, press into the ground with
both of your hands, tuck your left toe.
Step the right leg back into downward facing dog.
Take a deep breath in and a deep breath out through your nose.
On your next inhale, step your left foot forward in between your hands.
Bring your left knee directly above your left ankle.
Set the right knee down onto the floor, and untuck the toe.
Rest here on the other side in your low lunge with your hands framing your left foot, softening
your left hip socket and stretching the front of your right hip.
From here, gently shift your weight back onto the right leg, add padding if needed under
your right knee, stretch the left leg and flex the foot.
Have your hands down on the ground framing the left leg, and then gently on an exhale,
come to your forward fold, looking down, keeping as much length in your spine as you can.
Stretching the back of your left leg.
And from here, shift your weight back onto your left leg, tuck the right toe, step back
into downward facing dog (adho mukha svanasana).
Hold here and breathe.
And from here, bring your knees down onto the floor, and we'll come to a seated position.
From here, straighten your legs out in front of you flexing both of your feet.
Bend your right leg and cross it over the left, keeping the knee pointed up and the
bottom of the right foot on the floor, feel free to keep the left leg straight, or if
you're able to keep both sits bones even on the floor, you can bend the left leg in bringing
the left heel towards the right glute.
Once you're settled in your pose whichever way you decide to do it today, sit up tall
and lengthen your spine on an inhale, wrapping your left arm around your right leg, bringing
your right arm behind you, take one more inhale, lengthen your spine up even further, and on
your exhale, twist to the right looking as far behind you as you can.
And remain here.
With each breath that you take, on your inhale to lengthen your spine up even further, and
on your exhale, twist just a bit deeper, using your arms to help you twist.
And hold here for several deep breaths.
Slowly unwind from your twist, unwrap your legs, and come into the other side.
Bending the left leg, cross it over the right leg, either keep the right leg straight or
bend it in.
Bring the right heel in towards the left glute.
Be sure that both of your sits bones are even on the ground.
Wrap your right arm around your left leg, bring your left arm behind you, inhale, lengthen
your spine and exhale twist around to the left.
With each inhale that you take, lengthen your spine, and with each exhale twist just a bit
deeper than before.
And hold here for several deep breaths.
Gently unwind from your twist, uncross your legs and we'll come to lie flat on your back.
Once you're on your back, bend both of your legs, take your right leg, taking the right
ankle crossing it over the left thigh, bring the right knee out to the right, take your
hands and hold on to the hamstrings on the left side underneath the knee.
Flex both of your feet as you gently hug your legs in towards your shoulders.
Stretching the outer edge of your right hip by the glute, softening the hip sockets in,
and breathe here as you stretch.
Remove your hands from your leg, set your left foot down uncross your right ankle and
switch sides.
Take your left ankle over the right thigh, bringing your left knee out to the side.
Hug both legs in towards your shoulders keeping both of your feet flexed, hold on to the right
hamstrings with both hands.
Hugging the legs in stretching the outer edge of your left hip by the glute and softening
the hip sockets, breathe here.
Gently release your hands from your leg, uncross your ankles, and we'll take our final pose,
a savasana, stretch your legs out onto the ground separate them slightly apart, relax
your legs completely.
Turn your palms up towards the ceiling, looking upwards, close your eyes, and begin to deepen
your breath.
Inhaling and exhaling through your nose, focus all of your attention on your breathing.
If another thought comes into your mind as you're focusing on your breath, gently notice
that the thought is there and come back to your breath.
And remain here breathing deeply.
Bring some slight motion back into your body by gently moving your hands and your feet,
your arms and your legs.
Bend your legs, roll onto the right side of your body, rest there with your knees bent
and your arms underneath your head for support.
Using your hands to help you, come up to a seated cross legged position.
Cross your shins in front of you, flex your feet underneath your knees, bring your hands
to your legs, close your eyes, and begin to deepen your breath once again.
Take a deep breath in and out through your nose.
And bring your hands to meet at the center of your chest, bow your head to your finger
tips.
Namaste.
Thank you so much for watching, I hope you enjoyed this class.
If you liked it, give it a thumbs up!
Leave any questions or comments you might have in the comments section below, and don't
forget to subscribe to this channel for two free yoga classes every single week!
It is completely free to subscribe, and I would love to have you as a part of this community
that is growing with awesome and amazing people.
So, definitely subscribe.
For even more yoga from me.
Helpful yoga tips and advice.
Yoga resources, free yoga challenges, visit my website, chriskayoga.com, and don't forget
to also follow me on instagram @chriskayoga, for daily yoga updates, inspiration, motivation,
advice and tips, just more yoga content from me on a daily basis.
Head on over to Instagram, and follow me over there as well.
All of the links are listed in the description box below this video.
Thank you so much!
See you next time!
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