Hi i'm christina and welcome to my, channel ChriskaYoga! Today, we'll be doing a
Gentle yoga, flow class this class is a great gentle flow perfect
For yoga beginners or anyone looking to just slow down and relax
Into this flow so i really hope, you enjoyed this flow
Today if you have, not been following is day 2 of the 12
Days of ChriskaYoga! So basically yesterday i posted a q & a question and answer video
Where i answered common questions if you have not seen it go ahead and click this link
And it will take you right to that video you can, watch it before or after you take
This class. It's up to you!
but basically for the twelve days of ChriskaYoga, I will be posting
Every single day for the next 10 days so twelve days in a row, there will be yoga classes meditation
Yoga chats, behind the scenes of this channel, lots of fun stuff. So, you do not
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So if you're ready grab your mat and let's get started so
We are going to begin in savasana
Lying down on the ground
Come to lying flat on your back
Relax your legs
For this shavasana place your palms flat on the floor down, by your side so palms facing down
Close your eyes for a moment and take a deep breath in through your nose expanding your ribcage
And a deep breath out bringing the lip, ribs back in towards each other, do that one more time
Take a deep breath in and expand the ribcage wide and
On an exhale feel your ribs coming back in as the air releases from your body
Remain here for several deep breaths in your shavasana
Focusing on the way your rib cage expands
With, each inhale and the way it contracts back inward with, each exhale
And just remain here
Slowly, bring, some motion back into your body gently open your eyes hug
Your legs in towards your chest holding on to the shins
You can hold on to the wrist, and hug the legs in towards the chest if you
Would like or just hold on to the shins in your hands whichever you prefer
You can, gently rock from side to side as
Well to, massage the back on the ground and if this is uncomfortable from you just remain still
Hugging, the legs in towards the chest
Slowly, come to stillness if you aren't already, and from here straighten the left leg out onto the ground
Keeping the right leg in your hands, we'll take the right leg
Crossing it over the left side of the body you can, keep your left hand on your right leg
To, help keep it over to the side twist the upper body
To the right stretch the right arm out to the side here looking over the right hand
And we'll remain here for several deep breaths in the twist
slowly
Unwind from your twist
Bring the leg, back up
To, the center stretch the right leg out onto the ground
And then hug the left leg in towards the chest hold on to the shins
Flex both of your feet we'll take a twist on the opposite direction bringing the left leg
Over to the right side of your body
Keep your right hand on the left leg
Keeping it over to the side twist the upper body to the left
Stretching the left hand out to the side of the left arm
Looking over the left hand with your head
And remain here in your twist
slowly, bring the leg, back to centre and
Once again hug the legs in towards the chest
flex the feet
Holding on to the arms if you like or the shins with your hands whatever is comfortable for you
hold here take a deep breath in and
A deep breath out
And from here we're going to make our way to the hands and knees
From your hands and your knees touch your big toes together behind you sit your hips on to your heels separate your legs apart
And we'll relax our torso down, bring the forehead to the floor
Stretching the arms out in front of you for child's pose
Relax here for a moment breathing, deeply
Loli, bring the body up to hands and knees bring the shins parallel tops with the feet to the floor
Bring your hands right underneath your shoulders
Palms are flat on the ground fingers are wide apart spine is nice and straight
looking down on
Your inhale tuck your toes from the arch your back
Look, up and forward spread your shoulders and collarbones wide apart for cow. Pose
On an exhale untuck the toes
Curb the spine in the opposite direction then you were before reaching the upper back towards the ceiling
looking behind you towards the legs for cat pose
Slowly, from here taken inhale tuck the toes come, back into your cow
Pose spreading that shoulders apart the color ones apart
And on an exhale and tuck the toes tops of the feet to the floor as you curve your spine in the opposite
Way looking behind you for cat pose
From here we're going to move on your, own breath timing so with
Each inhale we'll take our cow. Pose here and
Then after that with an exhale we'll come into cat pose
and
moving on your, own breathing
breathing, deeply
From here come to a flat back
neutral spine and
Tuck, your toes press into the ground with your hands and your feet
straightening your legs into downward facing dog, and
pedal your legs
Gently alternate bending and straightening your legs
Pressing the heel, down each time you straighten the leg, and each time you bend the leg, you're lifting the heel up
You're! Just gently moving here stretching the backs of your legs the muscles there and
your hip joints
And slowly come to stillness in your downward-facing dog
Take a deep breath in through your nose
Press your heels down towards the ground bend your knees if you need to if you're feeling, tight in the hamstrings
So you deep breath out
Now on your next inhale raise, your heels all the way up and bend your knees generously
Look, forward between your hands take as many steps as you need to come to the top of your yoga
Mat try half forward fold looking forward straightening your spine
exhale fold your torso over your legs
Look, behind you hold here for a moment take hold of opposite elbows in your hands and allow your torso to
Hang over your legs once again if you're feeling tight in your hamstrings
especially in the hamstring attachments so up, by your hip, bones here and
The back of the knees if you're, feeling particularly, sore there as you're in your forward fold just bend your knees deeper
To, alleviate some of that stretch in the hamstrings
Hold here for a few more breaths allowing the weight of the head to take your spine over and release it out
breathing
And from here release your hands from your elbows
Standing up tall with. A straight spine reach your arms up towards the ceiling
Exhale release your hands down by your sides
and
On your next inhale rotate your arms around raising, them all the way up
Exhale slightly, bend your knees come to a forward fold bring your hands to the floor relax your head over
inhale look up halfway
Straightening your spine you can, bring your hands to your shins for this as, well to get more length and lift and
Then take an exhale coming down into your forward fold once again relax ahead
And your next inhale come all the way up to standing
Reach your arms up
Exhale release your hands down by your sides
Once more inhale rotate the arms around raising, them all the way up
exhale forward fold
Relax over those legs
Inhale straighten the spine halfway up exhale fold over
Inhale come up to standing once again reaching the arms up exhale
Release the hands down by your sides
Inhale roll to your arms around once again raise, them up
exhale forward fold
inhale look up halfway
Exhale plant your palms flat onto the ground, step back one foot at. A time into plank pose and
From here and lower your knees
Untuck your toes lower your, whole body onto, your belly
Have your hands down, by your ribs elbows point it up and bring your forehead to the ground
From here inhale lift your head and shoulders off the ground keep the tops of your feet on the floor behind you
You should not be using your hands here to lift your head up
Should be using your upper back muscles
And from here bring your forehead back, down to the ground on an exhale
Inhale lift your head up
Exhale come back down
Inhale come back up here for your low arch and exhale lower your head down
From here press yourself up tuck your toes and strain your legs into downward facing dog
Hold your downward dog
breathing deeply here
From here step the right foot forward in between your hands
Bringing, your right knee directly, above the right, ankle set your left knee down onto the floor and untuck the top
Going to stretch here in our low. Lunge for a moment
Pressing the hips down towards the ground
and hold
From here tuck the toe the left toe press into the ground with
Both of your hands and your left foot to bring the right leg, back into downward facing dog
Fold your downward dog and breathe for a moment
From here take the left leg, step it forward in between your hands bring the left knee directly, above the
Ankle set the back knee down on to the ground untuck the toe and we'll rest here and low. Lunge on the left
From here tuck the right toes press into the ground with your hands and your right foot
Step back downward facing dog
hold here
breathing in and out deeply through your nose
Remain here for three deep breaths
On your next inhale raise, your heels bend your knees look, lowered take as many steps as you need
into a half forward fold
and exhale fold your torso down
Inhale come all the way up to standing reach your arms up exhale
Release your hands down, by your sides take a deep breath in and mountain pose and a deep breath out
On your next inhale rotate your arms around, and raise, them all the way up
Exhale come to your forward fold hands to the floor
inhale lift up halfway
Exhale plant your palms flat onto the ground, step back one foot at. A time into plank
hold plank take a deep breath in and
A deep breath out
Send your hips up and back downward facing dog
From here take it inhale step your right foot forward in between your hands bringing the right knee directly, above the right ankle
Set the back foot down at 45 degrees and look down to align your right heel with
Your left arch pressing into the ground with, both of your feet bring your torso up spin
Your arms around so the palms are facing the ground and your hands are reaching out in opposing directions
You're, lunging forward into your right leg looking over the right hand the left leg, is straight
warrior two on the right
From here take an inhale and we'll straighten the right leg reach the arms up and look
forward
Exhale we'll press back down into warrior two looking over the right hand
Coordinating the movement with the breath on the inhale straighten the right leg, reaching the arms up palms facing, each other
exhale press yourself back down
Into warrior two
Moving on your, own breath with, each inhale straighten the leg and reach up
with, each exhale press down into warrior two and
Move here coordinating your movement with your breath
Come back to your warrior to hold here
Spin your hands down to frame your right foot come, back to the ball of your left foot, step back downward-facing dog take
a deep breath in and
Release it out
from here step the left foot forward in
Between your hands knee above the, ankle on the left the back foot is down at 45 degrees align your left
Heel with, your right arch
It's been your end hands around palms are facing the floor reach your hands out opposite directions
Lunging into the left leg, straighten the right
From here taking in how straighten the left leg reach the arms up looking forward and then exhale
Bend back down into warrior two
Inhale reach it up
straighten the leg
Exhale warrior two just as, we did on the other side we'll move on our own breathing or own timing
Coordinating one movement with one breath on the inhale you'll reach up
On the exhale, you'll press down warrior two
And come back into your warrior two here
Spin your hands down to frame your left foot gently, step the foot back downward-facing dog take
a deep breath in
and out
From here set the knees down onto the floor and
We'll come to sitting and then we'll come to sitting on the ground
Stretch your legs out in front of you sit up tall
From here bend the right leg and bring
The knee out to the side
Bring the bottom of your right foot to your left inner thigh and ham sit up nice and tall
exhale come to it forward fold
Holding on to either the shin the ankle the foot wherever you reach today is totally fine
Just wherever you are look down
Keep as much length in your spine as you can, try not to hunched over
and
Look, downward breathing in your forward fold
Slowly, make your way up out of your forward fold from here keep the right leg bent and bend the left
Bring the feet to meet each other take one more inhale lengthen the spine
on
Your, exhale hold on to your feet folding forward
Remain here in your forward fold looking down and relaxing over
Loli, come up out of your forward fold and from here straighten the right leg
Flex the foot take the knee keep it left knee out to the side the bottom of the left foot to the right inner thigh
Inhale lengthen the spine
And exhale fold over the right leg, this time
Once again you can hold on to the shins the ankle or the foot wherever you reach just look down
keep as much length in your spine as you can, and
breathe deeply
Slowly, come up out of your forward fold you can straighten the left leg, and come to lying on your back
Once you're on your back bend your legs take, your right, ankle cross it over the left thigh
Bring the right knee out to the side
Hug, the legs in towards the chest flexing both of your feet hold on to the left hamstrings with, both of your hands
Hug, those legs in towards the shoulders
feeling a stretch in the gluts and the outer thigh and glute on the right side and
hold here
Slowly, release your hands from your thigh set the left foot down
Uncross the ankle, we'll take that stretch on the other side cross the left, ankle over the right
Thigh, lift the legs up flexing, both feet hold on to the right hamstrings with
Both hands hug the legs in towards the shoulders
Feel a stretch in the glutes hamstrings
the outer edge of your left thigh and glute and
hold here
Release your hands from your leg uncross your ankle, and we'll come into our final pose shavasana
stretch your legs out onto, the ground separate your legs relax them completely
Place your hands down, by your sides turn your palms up towards the ceiling
Close your eyes and deepen your breathing once again
inhaling and exhaling, deeply through your nose quieting your mind
focusing the attention on your breath
remaining here
Bring, some slight motion back into your body turn to lay, moving your hands your feet your arms your legs
Bend your legs roll onto the right side rest there with. Your knees bend to your arm under your help
Use your hands to help you come up to a seated position cross your shins
Flex your feet under your knees sit up tall bring your hands to your legs
close your eyes
Take a deep breath in and out through your nose
and
Bring your hands to meet at the center of your chest to bow your head to your fingertips
namaste.
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