Hi i'm christina and welcome to my, channel ChriskaYoga! In today's video, we will be doing a
yoga sequence for when you have a cold.
I have a cold right now. I don't know if you can hear it in my voice
I almost didn't film this week for this week's videos but then i was like wait a minute it's the perfect
Opportunity to show people how to do yoga when you have a cold
This sequence that i'll be sharing with you today is going to help you alleviate some of the symptoms that brings
Brings some of the symptoms that come, along with a cold
Such as body aches fatigue
just overall
droopiness
This sequence is going to help, you just to stretch out your body
A little bit to get the blood, moving, again so you
Don't feel so tight and achy and it's going to make you feel a little bit more
Awake, so that you're, not just wanting to sleep all day
However sleeping all day might be a good thing if your body needs the rest yesterday if you haven't seen it i shared a
Tips video on everything that i do to kind of shorten the length of the cold whenever i do have a cold
All the steps that i do to
Actually help the cold move along faster and not be quite as drawn-out so if you
Want to go check that video as, well i'll leave a link on the screen and in the description box below
Also for this class you will need one yoga block and all the substitutions for that will be listed in the description box below
This video before we get started if you aren't yet subscribed to this channel take two seconds and we'd really help
Me out too just hit that subscribe button down below the video to help, this channel grow
And expand and also you will be getting two free yoga videos on this channel
Every single week without, fail, even when i'm sick
Still post videos so please hit that subscribe button down below the video and it's free i would love to have you
Join us in this community of subscribers of awesome and really nice people so if you're ready
Grab your mat and let's get started
But you are going to take your yoga block come to
Sitting down on top of it so
I'll show. You this way first
You can, touch your knees together and hop your feet apart behind. You find them in the v-shape
then take the block you go place at any height i like to play stuff a medium height and
Then sit right on top of the block
Your feet do not have to touch the block in beer asana here
So just be sure that you're sitting evenly on the block and
You, don't feel, any pressure or discomfort in your knee joints
so
I'm going to face this, way?
sit up tall on
top of the block on the two six bones at the bottom of your pelvis
Close your eyes for a moment
Have your hands just down, by your sides relaxed if you
Would like you can have your hands on your thighs to plant them down onto something if you
Don't like the feeling of them dangling you can touch your heels or your ankles
Whatever you'd like to do here just take a moment to quiet your mind and come inward
focus your attention on your breathing
if you have a cold in your nose and throat it's likely that your congested
So you can, breathe whichever, way that you would like to you can
Breathe the traditional way that we do in our yoga classes through the nose or?
You can, breathe through the mouth
You can actually even, do some eje breath
Which is breathing through the throat
so
Whatever you choose to breathe however you're choosing to breathe just focus your attention on your breath and?
Remain here for a few moments
So take an inhale lengthen. Your spine sitting up tall
And on your exhale drop, your chin to your chest and begin to roll your head around to the right
Keeping the rest of your body stable and be very gentle with yourself here especially if you are ill
The neck, muscles are probably tight
And achy as
I'm doing here you can, keep your eyes closed if you, would like to
Just begin to roll out the head a few more times to the right
Gently and slowly
Drop the chin to the chest and begin to rotate to the other side
Left ear to left shoulder looking up and then right here to right shoulder before dropping the chin to the chest
Gentle and slow stretching out the neck muscles the shoulders and the upper back are stable for now
Keeping your eyes closed or open if you, would like ever you choose
And drop the chin to the chest
Gently lift the head up
From here lower the left ear to the left shoulder and then wrap the left arm around the head
Don't pull the head over to the side just gently, allow the weight of your arm in your hand to pull the head over?
Stretching the neck muscles on the right
Remain even on both sits bones your spine, is straight up shoulders are still even
And slowly lift the head back up and we'll take that on the other side
Tilt the head over to the right bringing the right ear to the right shoulder
Take the right arm wrap it around your head
Gently, allowing the weight of your hand on your arm to pull the head over to the right
Stretching the left side of your neck
Remain, even with the rest of your body and just breathe
Please, your hiram's from your head, and bring your head back upright, and from here hold onto your heels
With your hands and you're going to press your chest up towards the ceiling looking up for a slight upper back arch
open your shoulders
Spread your shoulders and your collar, bones wide apart, and reach the center of your chest up towards the ceiling as you look up
Just giving, yourself a bit of energy here
You can press into your heels with, your hands and use that to rebound your chest up towards the ceiling
and
From here slowly come up out of your arch
And from here we'll take a twist so bring the right hand to the left leg, the left hand can remain on your heel
And then use your arms on your legs to help you twist around to the left
Looking as far behind you as you can feeling a twist in your spine
With, each inhale that you take lengthen. Your spine up even further with. Each exhale twist just a bit deeper
Slowly unwind from your tryst, and we'll take that twist on the other side
Bring the left hand to the right leg the right arm is on your heel behind you?
Inhale lengthen your spine exhale use your hands to help you twist around to the right
Just as we did on the other side with, each inhale that you take lengthen. Your spine, and with each exhale
Twists just a bit deeper and hold here
Slowly unwind from your twist coming back to the center remove your block and come to standing on the ground
From here stretch your legs out to the side
Flex your feet and point your knees and your toes up towards the ceiling your legs can
Be as wide apart as you weren't able to today
from here bend your right leg in
Bring the heel in towards the hips the right knee is out to the side
You, can, keep it
Relaxed here as it's on the ground
From here take an inhale and reach your right arm up towards the ceiling
When your exhale fold your torso over to the left
Keeping your left arm on your left leg, and lengthening the right side of your body
reach up and over on the diagonal and
Feel as much length in the side of your body the right side as possible
and
hold here
Slowly, come up out of your phone to the side and you're going to switch sides so take the right leg, stretch it out
And bend the left
Heel, and towards the hips left knee out to the side
Remain even on both sits bones at the bottom of your pelvis flex the right foot
And point the knees and toes up towards the ceiling the whole time when your inhale reach
Your left arm up and on your exhale fold over your right leg
Same as the other side reaching the left arm up and over on the diagonal
feeling lengthen the whole left side of your upper body, and
breathe here
And slowly come up out of your fold and we will come into a twist
From here straighten your legs out in front of you flexing both of your feet
Bend the right leg and cross it over the left
bring the bottom of the foot to the ground you have the option of keeping the left leg straight or bending it in
Bringing the foot in towards the deep right glute
Remain even on both sits bones at the bottom of your pelvis if you cannot remain even or if you're feeling
Joint pain, be sure to keep that left leg straight on your inhale lengthen
Your spine and wrap your left arm around the right leg, bring the right arm behind you take another inhale lengthen
Your spine up once again and on your exhale twist around to the right
Just as we did with our other twists with, each inhale lengthen the spine setting up taller
under the exhale twist a bit more and
remain here
Slowly unwind from your twist uncross your legs, and we'll take that twist on the other side
Start out. By stretching your legs out in front of you bend the left leg, and cross it over the right
from here just like, we did on the other side you have the option of keeping the right leg straight or bending it in
if you
Bend it in just be sure that you remain even on both of your sits bones at the bottom of the pelvis
Bringing the heel in towards the left glute
from here
Wrap your right arm around the left leg, and bring the left arm behind you take an inhale deeply
Lengthen your spine
Exhale twist around to the left
Hold here as you lengthen. Your spine with, each inhale and twist a bit deeper with, each exhale
Slowly unwind from your twist uncross your legs, and we'll come to lying on our back
From here take the right ankle and cross it over the left
Thigh, hug the knees in towards the chest holding on to the hamstring on the left with, both of your hands
Flexing both of your feet to protect. Your joints hold here for a moment, hugging the legs in feeling
A stretch in the hamstrings the outer edge of the right leg
Softening the hip sockets and hold
Slowly, release your hands from your thigh set the left foot down on the floor keep your legs in this shape we're
Going, to twist the lower body to the left
Bringing the bottom of your right foot to the ground you can
Keep your left hand on your knee your right knee to help it stay in line with the ankle
From here reach the right arm out but bend it in a cactus. Like shape look, over to the right
And you're going to relax here for a few deep breaths
Lilly, come back to center, bring the lights back to the center
Uncross the ankle, and switch sides take the left, ankle cross it over the right thigh
Flex both of your feet as you lift up your right foot holding on to the hamstrings on the right side with your hands
Hugging, the legs in towards the chest feeling. A stretch in the outer edge of the left hip
Softening the hip sockets and breathe here for a moment
Slowly, release the hand from the thigh bring the foot down to the floor, and then twist the lower, body to the right
Bringing the bottom of your left foot to the ground
Keep your right hand on your left leg, keeping the knee in line with. The ankle, and twist over to the left with your head
Reach your left arm out. And bend it up in that cactus shape to open the chest and
Hold here in your twist
Slowly unwind from your twists come, back to the center and cross the ankles from the thigh
And we're going to take a shavasana for this shavasana i suggest that you elevate your head slightly especially if you have
Nasal congestion or sinus pressure you, don't want to be lying flat as you
May know already it causes more pain in the sinuses in the nose if you are lying flat as opposed to
Elevating your head so i suggest either getting a pillow. A blanket
Whatever you would like you don't want to tuck your chin in towards your chest you want to keep your chin
elevated you
Want to keep as much space in your throat and neck as possible and just slightly elevate your head
so once you have your pillow of choice
Come to lying on the back if you can rest your head and your shoulders on the pillow. That would be ideal?
Stretch the legs out onto, the crown, when you're ready
Separate them slightly apart from each other and relax them completely
Have your hands down, by your sides and turn your palms up towards the ceiling
Close your eyes and begin to deepen your breath
However you can to breathe in this illness that you might have
You can, breathe through your mouth if you need to that's totally fine if you have, nasal congestion
Just begin to focus on your breath
relax here
Bring, some slight motion back into your body, by gently moving your limbs your hands your feet your arms and your legs
And the legs roll on to the right side of your body
Rest here with, your knees bent and your arm underneath your head for support
Use your hands to help you come up
bringing yourself to a seabed cross-legged position
Flexing the feet underneath the knees bring the hand civil legs
Close your eyes and begin to deepen your breath once again
Take a deep breath in lengthening your spine and 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
Let me know if it helped you in any way alleviate some of your cold, symptoms i know, doing the class actually helped
Me so if it helped you out i would love to hear, about it in the comment section below
This video of course if you are not yet subscribed to this channel hit that subscribe button down below the video takes two seconds it's
Completely free and i would love to have you as a subscriber and as a part of my community of
Subscribers of awesome and amazing people so please join us and subscribe below
for even more yoga, from me helpful yoga tips and advice i have a, new
Website coming out soon when i say
Soon it has to be done by december so stay tuned for that but to visit the current website now with
Awesome yoga resources and free yoga challenges visit, my website chriskayoga.com.
Of course, also do not forget to follow, me on instagram
For yoga, motivation inspiration behind the scenes of this channel
Plenty of updates on the insta story i actually update on the insta story more often that i post photos
So definitely head on over to instagram and follow, me over there as well.
All of the links to everything are listed in the description box below. This video
Thank you so much see you next time
For more infomation >> Enrique Iglesias es el 'Artista del Año' en los Premios Presidente - Duration: 1:37. 
For more infomation >> Himno Nacional de Cuba en lenguaje de señas - Duration: 0:42. 
For more infomation >> Dragon Ball Super Episode 115 (Extended Preview) Goku vs Kefura - Duration: 11:33. 
For more infomation >> El escandaloso precio de Harry Kane le convierte en intocable - Duration: 2:31. 
For more infomation >> CONFIANZA - 4 CONSEJOS PARA GANAR CONFIANZA EN OTRO IDIOMA - Duration: 11:45. 
For more infomation >> The numbers from 100 to 1 in Spanish for children | Learn Videos - Duration: 3:36. 
For more infomation >> Zebra Attacked by Hyenas
For more infomation >> LuComVida Benedita da Silva - Duration: 6:41. 
For more infomation >> Undertale- Megalovania | Chara Ver. By Aria Rose [PT BR] - Duration: 5:02. 
For more infomation >> 平成29年11月7日（火）日本経済新聞朝刊２面【ソフトバンク、営業最高益に死角】 - Duration: 3:00. 
For more infomation >> Peugeot 3008 SUV Blue Lease Prem. 1.6 e-THP 165 PK EAT6 | FULL OPTION - Duration: 0:58. 
For more infomation >> Uomini e Donne, Mattia e Vittoria nascondevano qualcosa? I dubbi dei fan - Duration: 3:35. 
For more infomation >> Meeting my son Shaun in Fallout 4 - Virgil's serum - Fallout 4 finale - Final (story) mission? - Duration: 2:48:37. 
For more infomation >> Rob Kardashian en couple avec une célèbre actrice ? - Duration: 2:36. 
For more infomation >> Grey's Anatomy 14x07 Promo - Who Lives, Who Dies, Who Tells Your Story - Duration: 0:21. 
For more infomation >> [ENG SUB] Witch's Court EP. 10 PREVIEW | 마녀의 법정 | [SUB ESPAÑOL] - Duration: 1:46. 
For more infomation >> 2048 voice-controlled - Duration: 2:36. 
For more infomation >> "H카드 유부남 팀장에게 성폭행 당했습니다" - Duration: 23:27. 
For more infomation >> Sutherland Springs church shooting: An unlikely hero describes the gun battle and 95 mph chase... - Duration: 4:34. 
For more infomation >> 성추문 중심 선 英의회..메이 총리 "존중 문화 세워야" - Duration: 4:33. 
For more infomation >> Si vous êtes du groupe sanguin O, vous devez faire attention à ceci : ça vous sauvera la vie ! - Duration: 2:41. 
For more infomation >> Vídeo Show: Angélica está de volta com o 'Vídeo Game' - Duration: 1:26. 
For more infomation >> Teaser: Antônia dá fora em Júlio e o deixa intrigado com suspeita sobre Arlete - Duration: 1:05. 
For more infomation >> Isabella Santoni abre álbum de viagem: 'Natureza é o refúgio onde renovo as energias' - Duration: 1:07. 
For more infomation >> Torta Doce de Abóbora (Pumpkin Pie) - Vegan - Duration: 4:24. 
For more infomation >> Osteotomia tripla no tratamento da displasia coxofemoral canina - Parte 1/2 - Duration: 11:33. 
For more infomation >> TODO DIA PB - PLAYBACK (Instrumental) - Duration: 3:11. 
For more infomation >> 🔴🔵 [Minimix] - Djsleyabove - Nova Era MixX Pt.2 - Duration: 5:39. 
No comments:
Post a Comment