Hi, I'm Christina and welcome to my channel, ChriskaYoga! In today's video
We will be doing a quickie about routine to improve your balance balancing on one leg. It can be tough practicing
Yoga is a great way to improve your balance
Increase your strength and your legs in your core and just help you to feel more balanced and feel
stronger before we get started if you are not yet subscribed to this YouTube channel hit that subscribe button and
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So if you're ready grab your yoga mat and let's get started
begin on your hands and knees
Bring your knees
Right underneath your hips shins parallel to one another and your hands right underneath your shoulders spread all of your fingers wide
So your spine should be in one straight line from the top of your head all the way down to your tailbone
From here on your inhale. Tuck your toes look up and forward and spread your shoulders wide apart
This is cow pose here
On an exhale you'll curve your spine in the opposite direction by tucking the toes
Reaching the upper back towards the ceiling looking towards the thighs
And rounding the spine for cat pose
Take another deep inhale through your nose come back to your cow by
Arching your back and the opposite way tucking the toes bringing the shoulders wide apart looking up and forward
Exhale untuck the toes and then come back to your cat pose looking towards your thighs reaching the upper back
All the way up towards the ceiling
And then you'll continue to move on your own breathing and your own timing
So with each inhale, you'll come here to your cow pose
And with each exhale, you'll come back to your cat pose
And just continue to move in and out breathing deeply through the nose
From your final cat pulls your final exhale here come back to a flat back
neutral spine
And then you're going to tuck your toes
Press into the ground with your hands and your feet and straighten your legs from your first downward-facing dog off the class
Since it's your first down dog, you're still warming up your legs and your hips and your body
She just gently add some movement into your downward dog get into any areas
of your legs or hips that feels tight and
Then street and peddling your legs
Whatever you need to do here
And then when you're ready come to stillness in your downward-facing dog
Press your heels down towards the floor and at the same time your hips are going up and back on the diagonal
Pressing firmly into the ground with both of your hands feel your shoulder blades coming in towards your back
hold and breathe
When your next inhale raise your heels all the way up bend your knees look forward and take as many steps as you need
Bringing your feet up to the top of your yoga mat
Coming to a forward fold here
Bend your knees
To protect your hamstrings still early in the class. So we want to protect the hamstrings and not stretch them too fast
So have a slight bend in your knees here in this forward fold
Take an inhale straighten your spine looking up halfway and then on your exhale come back to your forward fold
And on your next inhale come all the way up to standing with a straight spine reach your arms up exhale
Forward fold
Inhale look up halfway
Exhale plant your palms flat onto the floor step back one foot at a time into plank
From your plank pose set your knees down onto the floor untuck your toes and
Gently lower your whole body down onto your belly on the ground. Bring your forehead to the floor
hands next to your ribs
elbows pointed up towards the ceiling
Take an inhale lift your head and your shoulders up looking forward for a low Cobra arch and
then exhale set your head down onto the ground and
Now lift your head up
Exhale lower down
Andhow lift your head up once again low Cobra keep the tops of your feet on the floor behind you and
Exhale bring your head down to the floor
Press yourself up, tuck your toes and straighten your legs into downward facing dog
Hold downward dog for a moment
To modify this Surya Namaskar a just a bit take the right leg and step it forward
in between your hands bringing your knee directly above the ankle on the right from here set the left knee down onto the ground and
Untuck the toe
press into the ground with your foot to your right foot as you raise your torso up reaching your arms up towards the ceiling and
Then you're going to clasp your hands together above your head leaving your index and your thumbs out
Straighten the arms and we'll come to an arch reaching the chest up towards the ceiling
This is a bit of a balance
So you might be feeling a bit wobbly just engage your core muscles and reach your arms up on the diagonal from
Here take your hands down to the floor tuck your back toe and press back into downward facing dog
Well, repeat that on the left take the left leg and step it forward
Coming into low lunge on the left side dropping the right knee down
The left knee should be directly above the left ankle, press into the ground with your left foot and raise your torso up
You might feel a bit wobbly as this is a balancing pose
As I said before clasp your hands together above your head leaving your index and your thumbs out
Then on an inhale open your chest up towards the ceiling come to an arch
Hold for a moment engage the core and abdominals
And come back up release your hands put your hands down to frame your front foot tuck your back toe
step back downward facing dog
Hold for three deep and full breaths
Taken in house up your right foot forward in between your hands
Bringing the right knee directly above the right ankle
Keep the heel up on the left foot
So the ball of your left foot is on the floor
Press into the ground with both feet lift up your torso for Hilah lunge forward into your right leg reach your arms all the way
up
Hold here
And then from here shift your weight forward onto the right leg
lifting the back leg up
We'll bring our hands to the hips off turn to face you but you don't have to turn
Just so that you can see what I'm doing lift the left leg up
take hold of the ankle and your
hands
and we're going to come into tree pose so you can place the bottom of your left foot on the right inner thigh if you're
Not quite that folks flexible right now
You can place the foot on your shin bone instead, but please avoid placing the foot on your knee
So wherever you are in your tree pose with your legs stand up tall on the standing leg
Try not to sit into your right hip
And once you're settle to reach your arms all the way up
Keep reaching your hands and your arms energetically up
pressing into your leg with your left foot and
Hold here
From here release your foot from your leg and
step the foot back into a lunge a
High lunge just as we were doing earlier
And take an exhale bring your hands down to frame your right foot step back downward facing dog once again
Take a deep breath in
And a deep breath out
On your next inhale step your left foot forward
High lunge on the Left bring the left knee directly above the ankle
Press into the ground with the feet lifting up the torso and the arms
Hold breathe
From here shift your weight on to the left leg
I've turned to face the camera once again
So you can see what I'm doing lift the right leg
off the ground and
then turn that leg out from the hip and take hold of the left the right ankle in your right hand and
you can place the foot on the left inner thigh or
As I said earlier the shin bone
But please do not place the foot on the knee as it will cause some knee
damage, and we don't want that so
Once you're settled with your legs stand up tall on the standing leg try not to sit into your left hip
Reach your arms all the way up
And hold your balance here
From here release the foot from the leg and step the leg back the right leg back into high lunge
Place the hands down to from the left foot step back downward facing dog
hold for three deep inhales and exhales
When your next inhale 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 for a hat forward fold
exhale fold back down
Inhale come all the way up to standing and reach your arms up
Now exhale release your hands down by your sides
From here step your legs out wide
Bring them parallel to one another you
Should be about a little wider than the distance of your own leg from here bend your knees and place your hands on your hips
Send your hips back behind you and fold your torso over bring your hands to the floor
Relax your head over completely. You should be feeling a stretch in your glutes and your hamstrings and your low back and
Just hold here and breathe
Press into the ground with your feet slowly come up to standing with a straight spine
Lock your heels in towards each other and come to sitting on the ground
Stretch your legs out in front of you and bend your right leg
placing the bottom of the foot on the floor and the knee pointed up towards the ceiling take
The right leg and cross it over the left and from here. You have the option of keeping the leg straight or
Bending it in as I'm doing here
Bringing the left heel in towards the right glute
We'll come into a twist by wrapping the left arm around the right leg
Bring the right arm behind you take an inhale and use your arms to help you lengthen your spine up
And on your exhale twist your upper body around to the right
Looking as far behind you and as you can
Remain here on your twist keeping both sits bones, even on the floor with each. Inhale that you take lengthen the spine even further
With each exhale twist a little bit deeper and remain here
Slowly unwind from your twist and uncross your legs and switch sighs so straighten the legs out and bend to the left
Crossing the left over the right you have the option of keeping the right leg straight or bending it in for a deeper hip stretch
Sit up tall on both six bones at the bottom of your pelvis wrap your right arm around your left leg
Bring your left on behind you take an inhale
Use your arms to help lengthen your spine up and on your exhale twist your upper body around to the left
Looking as far behind you as you can
lengthen the spine each time you inhale twist a little bit deeper each time you exhale and
Hold here
Slow it unwind from your twist uncross your legs and come to lying on your back
Once you're on your back hug your knees in towards your chest
Hold on to your shins flex your feet
Breathe into your hip sockets feel them softening in as you hug the legs inward
Feeling a gentle stretch in the glutes and the hamstrings and low back hold here
Release your hands from your legs set the feet down. Well straighten the legs out and come into a
shavasana
Separate your legs apart and relax them completely have your hands down by your sides and turn your palms up towards the ceiling
Close your eyes come back to your breath
Breathing deeply in and out through your nose
Begin to quiet your mind by focusing on your breath and remain here
Bring some slight motion back into your body gently moving your limbs
Bend your legs roll on to the right side and rest there with your knees bent your arm under your head
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
a deep breath out
Bring your hands to meet at the center of your chest and bow your head to your fingertips namaste
Thank you so much for watching
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