Hello I'm Christina and welcome back to ChriskaYoga! Today
We'll be doing a 40 minute empowering yoga class this class will make you feel empowered
Energized and great don't forget to subscribe for even more free yoga for me, so if you're ready. Let's get started
Come to a comfortable seat on the ground
cross your shins
Flex your feet under your knees bring your hands to your legs
Sit up tall take a deep breath in
And a deep breath out you can close your eyes if you would like
Just come to quiet your mind by focusing your attention on your breathing for a bit
Breathing in and out through your nose
With each inhale feel the ribcage expanding wide with each exhale feel it coming back inward
Just notice the way it moves as your breathing
You can slowly come to open your eyes and
From here take your left hand bring it down to the floor
Reach your right arm around up and over
Tilt your torso to the left keeping both sits bones even on the ground
stretching the side of your body on the right side
You can look up towards the ceiling
Feel the stretching side of your body
Again inhale come back up switch sides bring your right hand down to the floor reach your left arm up and over
Tilt your torso to the right you can look up towards the arm the left arm
Keep both sits bones even on the ground as you're tilting over
stretching the left side of your body
Keep lengthening through that left arm up and over on the diagonal
hold here breathe
On your inhale come back up
Bring your hands to your fingertips
Have your fingers away from your body so facing behind you thumbs facing forward elbows pointed back
Come on on to the tips of your fingers
And then press it to the ground and open your chest up towards the ceiling coming to an arch
You're reaching that heart center up towards the sky looking up opening your shoulders wide
Opening your collar bones wide apart
Really reach the center of your chest up
And slowly come back out of your arch, and we'll come to our hands and knees
So bring your hands right underneath your shoulders all your fingers are spread wide on the ground palms are flat
bring your knees right underneath your hips the tops of your feet to the floor behind you and we'll start out in a
Neutral spine so flat back
From here tuck your toes and then come to an arch by looking up and forward
Spreading your shoulders wide apart and feeling that aren't
arching curve in your spine
Take an exhale and untuck your toes, and then you'll curb your spine in the opposite direction
Looking towards the thighs this is cat pose reaching upper back all the way up towards the ceiling
Once again for cow pose tuck your toes
flexing the feet
looking forward and up
Spreading the collar bones wide apart reach that chest forward
Untuck the toes talk to the feet to the floor of your spine and the opposite way reaching the upper back towards the sky
Looking towards your thighs
And we'll continue to move for several breaths on our own timing so with each inhale
We'll come here to account blows and with each exhale
We'll reverse that curve in your spine and come to a cat pose so each time that you need to take it inhale
Come here to cow pose
And each time you need to take an exhale come here to your cat pose
From here come to a flat back
Neutral spine once again, and then take the right leg and step it forward in between your hands
Feel free to use your hand to bring it forward if needed
Bring the right knee directly tracking above the right ankle and your toes are pointed forward
From here, we're just going to hold for a moment
Pressing the hips down towards the floor the back leg should be on the diagonal now if you're having some
sensitivity on the ground with your knee you want to
take a pause and
You can fold your yoga mat over and double it up so that it provides a little extra padding on the floor
Once you find your low lunge here with your hands down on the knee down on the floor
Just hold for a moment breathing in and out through your nose
pressing the hips down and
remain here
From here take the hand the left hand and bring it right underneath your nose, so a little bit closer to your right foot
Press into the ground with your left hand and then twist your upper body to the right. You'll reach your right arm up
Look up towards the ceiling
Continuing to press your hips down towards the floor so don't come out of your lunge
Open that just as wide as you can to the right
Really reach that Hunt Center towards the right leg
just remain here for one more breath and
Then from here come back to the center
Bring your hand down press into the ground with your legs and then lift your torso up
Clasp your hands together and leave your index and thumb out reach forward up and back
And we'll come to an arch
In your arm joke when you're just up towards the ceiling
Spread your armpits. Why now it sounds strange, but sprained your armpits wide apart and really reach that chest forward
Exhale release your hands bring them back down onto the floor
Shift your weight back and then bring your right leg back underneath your body, and we'll switch sides
Stepping the left foot forward will take that whole sequence on the left starting with a low lunge
So your knee is tracking right above your ankle and then?
Sink your hips down towards the floor and hold here in your low lunge for a few breaths
From here take your
right hand
Bring it right underneath your nose
Just as we did on the other side closer to your left foot
Press into the ground with your right arm and twist your upper body to the left
Reaching your left arm up towards the ceiling
All your fingers are spread wide apart
Open your chest as far to the left as you can reaching up heart center towards the left leg opening the shoulders
hold for one more breath
And
Then turn back to the center
From you press into the ground with your legs and your left foot
Clasp your hands together preferably in the opposite way that you did before reaching the index and thumb out
Reach your arms forward up and back coming to an arch
This might be a bit of a balancing pose as well be sure you haven't come out of your lunch
So keep pressing those hips down towards the floor
Opening the chest up towards the ceiling
hold for one more breath
Release your hands come out of your arch bring your hands down to the ground and from here tuck your right toe
Shift your weight as far to the left as you can you can even use your hands to help you lift your back knee
So your right knee is off the ground the right leg is straight
And then you're going to step that right foot forward to meet the left at the top of your yoga mat
It might take a few tries
But you can use your hands on the floor to help you as well and really engage your core step that foot forward
Once you're at the top of your yoga mount with both of your feet even underneath your hips
relax in a forward fold for a moment
Bring your hands to the floor bend your knees if your hands. Don't reach the floor
And then on an inhale come all the way up to standing with the straights behind reach your arms up
Look up towards your hands and towards the ceiling reaching up lengthening both sides of your body
And then on an exhale release your hands down
By your side stand up tall spread your shoulders wide apart
Soften your front ribs in towards each other
I'm going to still get my yoga block. I forgot to bring it over before
I'm going to leave it at the top of my yoga mat to
Use in a pose that we'll be doing in a little bit
So standing up tall at the top of your yoga, mat right where we are
feet underneath your hips
Spread your shoulders wide soften your ribs in
One an inhale reach your arms forward and up looking up
Exhale come to a forward fold bring your hands to the floor relax your head over
You can if your hands
Do not reach the floor you can use your block since you have it
Or just bend your knees a little bit further so you can bring those hands down
Inhale look up halfway straightening your spine looking forward exhale come back to a forward fold
Inhale come all the way up to standing once again reaching your arms up looking towards the ceiling exhale
Bring your hands down by your sides
Take a deep breath in
And a deep breath out
From here clasp your hands together at the small of your back
Straighten your arms behind you and open your chest up towards the ceiling reach that chest up and forward looking up
And then exhale come out of your arch release your hands from the clasp and stand up ciao and
How once again reach your arms all the way up mom's facing each other looking up
Exhale come to a forward fold friend your knees slightly bring your hands to the floor
Relax your head completely
Inhale look forward and up halfway
Exhale come back all the way down to your forward fold
Inhale come up to standing once again reach your arms up exhale
Bring your hands down by your sides
Once again cost your hands together at the small of your back
preferably in the opposite way that you did before so the way that doesn't feel natural and
Then straighten your arms reaching your hands down towards the floor open your chest up towards the ceiling reaching your heart center up
Release your hands place your back from the arch and stand up tall and Mountain Pose
One more time through that son breath inhale bring your arms up and forward looking up
Exhale forward fold
hands to the floor relax your head
Inhale deeply through your nose look up halfway exhale come back down to your forward fold
Inhale come all the way up to standing and reach your arms up once again
Exhale bring your hands down clasp your hands together once again at the small of your back
Straighten your arms reach your knuckles towards the ground and open your chest up towards the ceiling
Release from the arch release your hands and stand up tall and Mountain Pose
Inhale bring your arms up looking up straighten your arms palms facing each other
exhale forward fold hands in the ground relax your head
Inhale look up halfway exhale
Plant your palms flat onto the floor step back one foot at a time into a plank pose
hold plank for a moment
And set your knees down untuck your toes lower your whole body onto your belly
Bring your forehead to the floor put your elbows up towards the ceiling top so the feet are on the floor behind you
And now lift your head and your shoulders up for a low Cobra
Using your upper back muscles to lift your chest lift your torso and then on an exhale bring your head down
One more time inhale lift your head lift your shoulders
Exhale lower down
And how last time be sure to keep the tops of your feet on the floor behind you
Exhale lower your head tuck your toes
Press yourself up into downward facing dog
Feel free to have a bend in your knees here your first downward dog
Just to help alleviate some of that stretch. You might be feeling in your hamstrings and your
Low back as well
From here raise your heels bend your knees
Look forward and take as many steps as you need to come to the top of your yoga
Mat looking up and forward for a half
Forward fold and then on your next exhale come down to your forward fold
Inhale come all the way up to standing reaching your arms up
Looking up stretch all
both sides of your body up
Exhale bring your hands down by your sides stand up tall take a deep breath in
Spread your shoulders wide take a deep breath out and soften your front ribs inward
Inhale reach your arms up looking up
Exhale forward fold hands to the floor relax your head
Inhale look up halfway exhale plant your palms step back one foot at a time into plank
From here you can either lower down onto your belly and do little Cobra like we did before or you can move through a vinyasa
With me by lowering just halfway down
Flipping to the tops of your feet for upward facing dog keeping your legs off the ground nice and straight and then
Exhale lift your hips up and back
downward facing dog
if
You've done your low Cobra instead when you're ready meet me here in downward facing dog lifting
Your hips out their back to press your heels down towards the floor
All your fingers are spread wide on the ground your arms are straight, but not locking into your elbows
On your next inhale take your right leg and reach it all the way out behind you and
Then step it forward in between your hands
Bring your right knee directly above the right ankle keep the left leg nice and straight
We're staying up high on the ball of our left foot press into the ground with both of your feet
lift your torso up reaching your arms up just
Like we did in our low lunge before clasp your hands together and leave your index and thumb out
Straighten your arms and arch your back
Keep lunging forward into your right leg left. Leg is nice and straight
Open your chest upward opening your armpits up towards the ceiling once again
And then come up out of your arch unclasp your hands bring your hands down to from your right foot
Step back downward-facing dog take a deep breath in
And a deep breath out
We'll do that land on the left raise your left leg all the way up behind you step it forward
Left me directly above the left ankle stay high on the ball of your right foot
Reach your arms up cost your hands together in the opposite way that you did before keep lunging forward into your left leg
The right leg is straight and then come into your arch
open your chest up towards the ceiling straight and your arms pointing back on the diagonal keep lunging forward into your left leg and
From here come up out of your arch release your hands to the ground
Step back downward facing dog and hold for 3 deep inhales and exhales here
On your next inhale raise your heels all the way up and bend your knees looking forward
You can take as many steps as you need to
Come up to a half forward fold at the top of your yoga mat
Exhale fold all the way back down relax your head
And how come all the way up to standing reach your arms all the way up
exhale release your hands down by your sides take a deep breath in
Spread your shoulders wide take a deep breath out and soften your ribs in
From here, we'll take a Sun Salutation B. Star, you know. I'm a star of peace so standing up tall on your Mountain Pose
On an inhale sit your hips back and reach your arms up and forward
Reaching your hips on the diagonal behind you and reaching your arms on the diagonal up in front of you
Keep bending those knees most of your weight should be behind you
And on your next exhale keep your legs where they are and fold or torso down towards the floor reach your hands to the ground
And relax your head
Inhale look up halfway, and then exhale plant your palms flat onto the floor and step back into plank
Just as we did before you can either do low Cobra or move through a vinyasa with me here by lowering to chuck Tyrande
Flip into the tops of your feet for upward facing dog
And then hips up and back downward
Facing dog
On your next inhale reach your right leg all the way up behind you and step it forward in
Between your hands bring your right knee directly above the right ankle
This time set the back foot down at a 45-degree angle
And we're going to align our right heel with the left arch press into the ground with both of your feet
Spin your arms around coming to warrior two
Hold warrior two for a moment keep lunging forward into the right leg the left leg is nice and straight
You're grounding down into the floor with the outer edge of your left leg
Hold take a deep breath in
And a deep breath out
Here's where you'll leave your block
So you can take your block use it for triangle pose to start so bring it to the outer edge of your right foot?
From your warrior to straighten your right leg
But don't lock into the right knee your stance is a bit wider so be sure that you're not
Locking into your right knee joint
You're holding that leg straight with your leg muscles so lift your kneecap up by squeezing your right quad
From here keeping your arms reaching out as we did in order to reach the torso over the right leg
Until you can't reach any further place your hand down
Onto your block or your block substitute and reach your left arm up towards the ceiling
Looking up as well
maintain the strength in your legs
We're not relying on locking into our joints. We're using our leg muscles to keep our leg straight
We're not relying on the right arm to hold up the torso or using our torso muscles to hold ourselves up
Hold for one more breath and
From here look down
You may need to adjust depending on where you are, but bend your right leg and take hold of your block
Shift your weight forward you can bring your left hand to your hip here shift your weight onto your right leg
And then place your hand with the block on the floor right underneath your shoulder lifting the left leg off the ground
The foot is flexed
Leg it straight
Open the shoulders up towards the left side and then reach your left arm up for half moon pose
Look up if you can. This is a balancing pose so if you need to look down. That's fine
down or forward
hold here for one more breath
And then look down towards the floor bring your hand to your left hip set your left foot back down
Coming through our triangle pose
Press into the ground with both of your feet
lifting your torso up and
Then from here set your block off to the side for a moment turn to face your right leg
Coming back onto the ball of your left foot set your hands down onto the ground
stepping the right foot back
downward facing dog
Take a deep breath in and a deep breath out
From here lift your left leg all the way up behind you and step it forward in between your hands
Left knee is tracking
Directly above the left ankle set the back foot down at 45 degrees and align your left heel with your right arch
It's been your arms around and out palms facing the ground keep bending into your left leg straighten the right leg
Behind you for worry or two on the left
Hold here keep lunging forward into your left leg keep energy going out and down through the outer edge of your right leg
Arms are reaching out in opposing directions
Hold
And from here
We'll come into our triangle pose with the block so straighten your left leg not locking into the left knee joint
And then we'll take our block place it by the outer edge of the left foot
And then bring the arms out to the side once again
Keep energy pulling up through the legs and reach the left the torso over the left leg
Until you can't reach any further
Place your hands down onto the block at any height
I just have it at the hot the tallest height today, and then reach your arm your right palm up towards the ceiling looking up
Once again energy in your torso and your legs
We're not relaxing into this pose. This is a very energetic pose
hold and breathe
And then from here look down towards the floor you can bring your right hand to your hip
We'll take our Halfmoon posts or taking the block in your hand
Shift your weight onto the left leg lifting the right place the hand and the block underneath your shoulder on the floor
lifting the right leg up
Keeping that right leg straight flexing the foot
Reaching the right arm up for half moon and once again. You can look down forward or up. I'm going to fall
So you're looking up towards the ceiling if you can engage your core to keep that balance hold here
And then look down towards the floor
Gently bring your hand down to your hip once again set the right foot down back through our
Stance with the back leg at 45 degrees come through your triangle posts at the block off to the side
And then from here
Bring your feet to parallel to one another
So your legs are still why your feet are parallel bring your hands to your hips bend your knees
Send your hips back behind you and then fold your torso over
For a wide legged forward fold hold here be sure to bend your knees if your hands
Don't reach the floor or you can use your yoga block since you have it
Wherever you are just hold and breathe
Press into the ground with both of your feet
stand up tall at the same time and
Then bring your feet in to meet each other at the center line of your body, and we'll come to lying on the ground
Lying on your back
From here hug the legs in towards the chest flexing the feet hold onto your shins with your arms wrapping them around
Feel the hip sockets softening
Take both of your legs bring them over to the left side of your body you may need to adjust yourself
You can keep your left hand on your legs to help you keep them over and then reach your right arm up
Rend it up in a cactus shape looking over to the right to keep that right shoulder on the floor
And relax here in your twist
Bring your head back up to Center
And bring your legs back to the center and switch sides twist both of your legs over to the right
Keep your right hand on your legs to help keep them over reach your left arm out to the left
Bend it up in a cactus shape keep the left shoulder on the floor look over to the left and relax here
Come here bring your legs back to the center and
Then we'll come into shavasana by stretching your legs down onto the ground separate them
Relax your legs 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
Breathing in and out through your nose begin to quiet your mind by focusing your attention on your inhales and your exhales
If your mind travels to another thought while you're focusing on your breath
As soon as you notice the thought
gently
so to the side
Be kind to yourself and just come back to focusing on the breath
and remain here
Bring some slight motion back into your body by gently moving your hands and your feet your arms and your legs
And we're all into the right side
Rust there with your knees bent in your arm underneath your head for support
Use your hands to help you come up to a seated cross-legged position crossing your shins
Flex your feet under your knees bring your hands to your legs
close your eyes and take a deep breath in and
a deep breath out
Bring your hands to meet at the center of your chest bow your head to your fingertips namaste
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