Hi, I'm Christina and welcome to my channel ChriskaYoga! In today's video, we will be doing a yoga
cool down stretch for after your workout
It is so important to stretch and cool down your body after you do an intense workout it
Helps your overall performance it helps your muscles to recover and rebuild
Faster so you become stronger you can build muscle faster
It's just an overall great thing to do for you
And your body it helps to advance your workouts it helps you to achieve
building muscle and burning fat more effectively
So it's definitely worth it this class requires absolutely no props
And it is perfect for all levels before we get started if you aren't yet subscribed to this channel
Hit that subscribe button down below the video
I post two free yoga classes on this channel every single week. It is completely free to subscribe
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Grab your mat, and let's get started
So we're going to begin by sitting on the ground
You can cross your shins in front of you flexing your feet underneath your knees
Bring your hands to your legs sit up tall
Take a deep breath in close your eyes if you would like to
And release it out completely through your nose
Do that one more time
Take a deep breath in through your nose
And release it out through your nose as well
Slowly come to open your eyes, and we'll begin with some stretches for the arms
Reach your right arm out to the right and cross it in front of your body
Hook the left arm underneath the right and then hug the arm in towards the chest
Gently stretching the outer edge of your right arm sitting up tall as you're stretching here
Remain even on both sits bones at the bottom of your pelvis on the ground
And
Release your arm and bring your right arm back out to the right do that on the other side
Take the left arm out and then cross it in front of your body and hook the right arm underneath the left hugging the arm
in towards the chest
Release your arm out to the side and bring your arm down
We'll do a tricep stretch on the right so raise your right arm up and bend the elbow bringing the hand behind the head
Take hold of the right elbow in your left hand and cross it over to the center line of your body
Stretching the tricep on the right side sitting up tall once again as you're stretching your arm here
Breathing deeply in and out through your nose hold
Here as you're stretching and breathing
Release your elbow from your hand release your arm down
I'll take that same stretch on the other side raise your left arm up
bend the elbow behind the head take hold of the elbow in your right hand and
Bring it across to the center line of your body
stretching the tricep on the left side
Once again sitting up tall and remaining even on both sits bones at the bottom of your pelvis
Keeping that spine straight as you're stretching your arm
hold and breathe
Release your arm from the stretch and bring your hands down
We'll move on to stretching up a legs hips and back so stretch your legs out in front of you
Keep the feet flexed for now knees and toes are pointing up towards the ceiling
Hold on to your legs for a moment as you lengthen your spine feeling both sits bones. Evenly on the ground
Take a breath in and lengthen your spine and on an exhale fold ur torso over your legs
You can hold on to your ankles
Your shins you can hold on to the floor if you can reach your feet hold on to your feet as well
Wherever you are just keep as much length in your spine as possible looking down towards the ground and your legs
hold here
breathing deeply once again
Slowly come up out of your forward fold bend your right leg
Place the bottom of the foot on the floor and point the right knee up towards the ceiling
Inhale raise your left arm all the way up and bring your left elbow to your right knee
Bring your right arm behind you
Use your arm on your leg to help you lengthen your spine on an inhale and on your exhale
You're going to twist all the way around to the right
Looking as far behind you as you can and we're going to remain here for a few deep breaths
with each
Inhale you take as you're here in your twist
lengthen your spine up even further and with each exhale that you take deep and the twist just a bit more and
Remain here in your twist
Slowly unwind from your twist bring the knee out to the side and the bottom of your right foot to your left inner thigh
Inhale lengthen your spine up once again. I'm going to come into a forward fold towards the straightened leg on your
exhale
Once again you can place your hands on your shin your ankle your foot the floor wherever you reach today is
Totally fine just as long as you're looking down keep as much length in your spine as you can
breathing here
Relaxing over using your breath to help you stretch
Slowly come up out of your forward fold take that right knee bring it back up and then cross it over the left leg the
Bottom of the foot is on the floor you can keep the left leg straight
Or if you're able bend it in for a little bit of a deeper hip stretch
Bringing the left heel in towards the right glute
Once again find those two sits bones at the bottom of your pelvis and lengthen your spine
We're going to take another twist take your left arm wrap it around the right leg bring your right arm behind you
Inhale lengthen your spine once again
Exhale twist all the way around to the right
Looking as far behind you as you can and just as we did in our other twist
Remain here for several deep breaths with each inhale that you take lengthen your spine even further
And with each exhale twist just a bit deeper than before
Using your arms to help you twist and remain here
Slowly unwind from your twist
And we're going to take a twist in the opposite direction so keep your legs and feet where they are take your right arm
Wrap, it around the right leg bring your left arm behind you this time
Inhale lengthen up and then on your exhale. You're going to twist to the left
Keep even on both sits bones at the bottom of your pelvis on the ground
so try not to lift your right hip up off the ground you want to keep it down on the floor and
Use your arms on your legs to help you twist around
Continue to lengthen your spine and breathe deeply in and out through your nose
Slowly unwind from your twist you can uncross your legs
And we'll take that whole sequence on the other side so you can start out by straightening your legs
Bend your left leg place the bottom of the left foot on the floor left knee point it up towards the ceiling
Inhale we're going to raise the right arm up and lengthen the spine exhale
You're going to bring the right elbow to the left knee bring your left arm behind you
Inhale lengthen your spine all the way up exhale twist to the left
Breathing here twisting your torso
Breathing through your nose and with each inhale lengthen your spine up even further
And with each exhale twist just a bit deeper around to the left
Slowly unwind from your twist
Bring your left knee down to the floor turning the leg out the bottom of the left foot to the right inner thigh
Inhale lengthen your spine exhale
forward fold
Placing the hands on the leg the ankle the foot or the ground
just for me and even on both sets bones at the bottom of your pelvis keeping the spine as
Lengthened or as straight as possible
Try not to overly round the spine here
Looking down towards the ground and towards your leg breathing here and relax in your forward fold
Slowly come up out of your forward fold take that left leg bring it up cross it over the right leg
You have the option to keep the right leg straight or bend it in
Bringing the right heel in towards your left glute
just remain even on both sits bones at the bottom of your pelvis wrap your right arm around your left leg and
Bring your left arm behind you
Inhale lengthen your spine exhale twist to the left
Looking as far behind you as you can
breathing deeply
lengthening your spine with each inhale
Deepening the twist with each exhale
Slowly unwind from your twist, and we'll take our open twists in the opposite direction
Wrap your left arm around your left leg bring the right arm behind you
Inhale lengthen your spine once more exhale twist to the right
Looking as far behind you as you can here while remaining even on the ground with both of your hips
Breathing here just as we did in our other twists lengthen through your spine with each inhale
Deepen the twist just a bit further with each exhale and breathe here
Slowly unwind from your twist unwrap your legs and
Then bring your feet to meet each other at the center line of your body and your knees out to the side
Make sure you're not rounding your spine
Here be sure that you're sitting on both sits bones at the bottom of your pelvis. Evenly knees are out to the side
inhale lengthen your spine
Exhale come to your forward fold here, you can hold on to your feet
Looking down towards the ground and towards your feet here
Breathing deeply in your forward fold if you would like a deeper hip stretch
bring your elbows to your knees and gently press them down towards the floor as you're folding forward and
Wherever you are here. Just breathe and relax
Slowly come up out of your forward fold bring your legs out to the side
Lengthen your spine
Flex your feet and point your knees and your toes up towards the ceiling so we don't want to point them
Backwards or forwards we want them to be pointing straight up towards the ceiling while your feet are flexed
So lengthen your spine as we've been doing with each inhale and then on your exhale walk your hands forward
Into a forward fold any amount that you can while keeping as much length in your spine as possible
Feeling a stretch in the inner thighs the glutes the hamstrings even and the low back as well looking down
breathing deeply and relax here
Gently remain in your forward fold and walk your torso over to the right
Keeping both sits bones even on the floor
Have your hands on the ground framing your right foot look down towards your right leg?
Breathe here in your twist
Slowly walk your torso over to the left
Have your hands framing your left leg?
Looking down and breathing deeply here
Walk your hands back to the center and make your way up out of your forward fold, and we'll come to lying on our back
Hug the legs in towards the chest holding on to the shins with both of your hands flex your feet
breathing here feeling a stretch in the glutes the
Hamstrings and the low back you can close your eyes if you would like to and breathe deeply for a moment
Slowly open your eyes if they weren't already
Take your right ankle cross it over the left thigh bring the right knee out to the right
Take hold of the left hamstring with both of your hands and flex both of your feet
Hug the legs in towards the shoulders feeling a stretch on the outer edge of your right. Hip your glute your hamstring
Softening the hip sockets breathing deeply here
Slowly release your hands from your leg uncross your ankle and switch sides take the left ankle cross it over the right thigh
Bring the left knee out to the left hold on to the right hamstring with both of your hands keep both feet flexed
Breathing here hugging the legs in towards the chest feeling a stretch on the outer edge of your left hip and glute
The hamstrings softening the hip sockets and breathe here
Slowly release your hands from your leg uncross your ankle, and we're going to take our final pose a
shavasana stretch your legs out
Separate them slightly apart and relax them completely place your hands and your arms down by your sides
Turn your palms up towards the ceiling
Close your eyes and begin to deepen your breathing
Breathing deeply as we've been doing in and out through your nose
Take this time now to focus all of your attention on your inhales and your exhales
If another thought comes into your mind as you are focusing on your breath just
Notice that the thought is there and when you're ready set it to the side and come back to focusing on your breathing
And remain here allowing each exhale that you take to relax you
Deeper and deeper into the ground
Slowly bring some motion back into your body gently moving your hands and your feet your arms and your legs
When you're ready bend your legs and roll on to the right side
Resting here with your arm bent underneath your head for support
Using your hands to help you come up to a seated position
cross your shins
flex your feet underneath your knees sit up tall lengthen your spine
Bring your hands to your legs close your eyes for a moment
take a deep breath in through your nose and
a deep breath out
Bring your hands to meet at the center of your chest bow your head to your fingertips 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 have in the comment section below
I always love to hear from you
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Free yoga challenges you'll at least versus visit my website chriskayoga.com
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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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