Hello, I am Christina and welcome back to ChriskaYoga!
So I'm back filming new videos after my back injury that I explained two videos prior to this one
Feels good to be back and I wanted to make a video today that has been requested
Slightly I say requested slightly. It was like kind of indirectly requested
Anyway, I have several videos on this channel yoga first stiff and tight muscles, you know
but to relieve sore muscles and
People kind of confused tight muscles for pain flexibility when I say tight muscles
I mean muscles that have a lot of tension that maybe you haven't used in a while
That once you start to stretch them a little bit they start to remember that you can build forward that far for an example
Anyway, long story short. This is a yoga class for
inflexible people flexibility is a range and
Especially if you're just starting out with yoga perhaps some of the poses are really unachievable for you
And if that is the case then this is the perfect routine to do. It's not too long
It includes a lot of yoga poses, which will help you to get the same stretch in the poses
But without having to do the full expression of the pose
You'll get the same stretch the same benefits if you aren't quite
Flexible enough yet to achieve the full expression of the pose. That's what the yoga props are for
I hope you enjoy it and I hope you find it helpful before we get started. Don't forget to subscribe to this channel
I post weekly free yoga videos and sometimes some bonus ones which will be coming up very shortly on things about yoga
Lifestyle and healthy living so if that sounds good to you and I'll definitely subscribe and hit the notification bell
Next to the subscribe button to never miss a new video. So if you're ready grab your yoga mat and let's get started
We're going to begin in
shavasana
for shavasana
If you have tight and stiff muscles, you might also suffer from low back sensitivity in shavasana
Shavasana is lying flat on the floor, which I'm going to show you in a moment
So come down onto the floor and if this is the case for you take blanket
and
roll it in a thick semi thick roll at
The bottom portion of your yoga mat where your knees will be then you can place your knees on top of the roll blanket
gently lower yourself down
And
Come to shavasana for a moment
since we're starting off with
Shavasana, I want to ground ourselves a little bit. So take your palms and place them flat on the floor
Look up towards the ceiling and then close your eyes relax your limbs completely and take a moment from here to come inward
Focusing on the breathing and breathing deeply in and out through your nose
Draw your attention to the breath and
If at any moment while we're here, your attention goes to another thought
That's totally fine and totally normal
Just as soon as you notice that the thought is there
without judgment watch it drift away as you come back to
placing your attention on the breath and
Remain here for several deep breaths
Bring some gentle motion back into your body and
From here bend your legs and remove the blanket or just set it off to the side. We will be using it again
Bend your knees
Placing the flat placing your feet flat on the floor and knees pointed up towards the ceiling
just from here hug the right leg and
Holding on behind the knee on the hamstring, so don't hold on to the knee
Just hold on to the back of your thigh with both of your hands
You can clasp them together as I'm doing here and just allow the leg to fall and flex the right foot
Continue to hug the leg in towards the chest
Breathe here and hold
And
From here release your hands from the thigh place the bottom of your right foot on the floor and switch legs
Hold on to the hamstrings or the back of your left thigh with both of your hands
allow the top or the bottom half of your leg to gently fall onto the hands and
Wherever it is, it could be all the way out here depending on your level of flexibility
It is likely not going to look like my body. Nobody's body is the same ever. So
your leg might look completely different as long as you're feeling the stretch here and
softening the left hip socket make sure that your left foot is flexed relax here for a moment and breathe deeply
And from here release your hands from your leg gently roll onto the right side of your body and
Press yourself up with your hands
so use your hands to help you come up this protects your back and helps to prevent any strain and
Come up to a seated position
Now from here, I'm going to take my blanket. Once again, we'll also need our yoga strap. So I'm going to grab that quickly
Wrap the strap so it is
Out and ready to use
And then I'm going to take my blanket
From here fold it into a square as it's shown here, and then I'm going to fold that square in half
Place it I'm going to sit on top of it and I want to make sure that my sits bones are
Right at the edge of the rounded edge of your yoga blanket now
This is specifically great for people who are tight and your hamstrings tight in your low back. This is going to help promote a
forward tilt of your pelvis and help prevent
Overly rounding below back which could cause some problems in the discs of your spine and the lower spine the lumbar spine
specifically so
Sitting on a rolled blanket you can even put more blankets on top of each other there. Just make sure that the
Sits bones are right on the edge of that
Rolled edge and that just helps to promote that forward tilt of your pelvis. So
Take hold of your strap sit on top of the blanket or blankets it helps to lift up your pelvis
As well off of the floor create more height. This blanket is great for that and then stretch your legs out
So keep them hips distance apart flex your feet. And then this is what our strap is for
Take our strap in both hands
Place the strap on the balls of your feet
So if you need to bend your legs to get them there and that's fine
Take the strap place it on the balls of both of your feet
straighten your legs out once again and
hold on evenly on both sides of the strap and this just helps us to get
forward fold
This is a complaint of a lot of people who are tight in this area
The hamstrings the backs of your legs the low back and this helps you to get this stretch the forward fold
Without actually having to reach your toes or be able to fold all the way forward as you might often see on
In yoga photos or in the yoga classes, so hold on to your strap
Your pelvis isn't is up tilted forward as much as possible here with the help of our blanket
Looking down towards the legs
Holding on and pulling the strap gently feeling the stretch in the entire backs of your legs and also perhaps the low back
Looking down keep as much length in your spine as possible and hold here
Release the strap from your feet set your strap gently off to the side
And then you will come to standing set the blanket off to the side once again and
Then I'll take our box or yoga blocks
Place them at the highest height
towards the top of your yoga mat and
We're going to come into a forward fold here
So just as we did with the seated forward fold
We're using an aid with our blocks to help raise the floor up so that we can get the same benefits of a forward fold
Without actually having to place our hands on the ground
You can stack blocks as well or if you're using a substitute stack the substitutes
Whatever you're using to make it even higher
So even if you're here
you could even use a chair and blocks on top of the chair as long as you feel that it's
Stable and it's even so your body isn't
Tilted or crooked not to remain even so make sure that your prop is even as well
So I have my yoga blocks here. I'm going to place both of my hands on top of the yoga blocks
You're you can also bend your knees here
So if you're feeling tight particularly in the attachments of your hamstrings
So the attachments are at the back of the knee and the sit bones or the light at the bottom of the gluts
so if you're feeling tight or some
Pinching there. You want to bend your knees just a little bit and this helps to protect the
attachments of that muscle or the muscle group so
Once you're here place your hand on the block
Relax your head over
Find as much length in your spine as you can and just breathe and relax here
And from here we're going to step the left leg back
so you can use your hands to help you balance step the left leg back and
We're coming into a very wide stance here. So a little bit wider than the length of one of your own legs
So we're coming into an a high lunge look down. Make sure your toes are pointed forward your knee is tracking
Directly above the right ankle and then press into the ground with both of your feet
I'll lift up your torso at the same time reach your arms up palms facing each other continue to lunge forward into that
Right leg. We're going to hold our high lunge here for a few deep breaths
And
From here bring your hands to your hips shift your weight onto the right leg and step that left leg forward once again
If you need to take multiple steps forward that's totally fine as well
Be sure your hips your feet are hips distance apart place your hands back onto the blocks
Relax your head over bend your knees if needed and remain here
We'll do that same thing on the other side
So press into the blocks if needed for balance step the left or the right leg back into high lunge on the left
Your left knee should be directly above the left ankle, press into the floor with both of your feet
Lift up your hands lift up your torso lunge forward into the right leg the left leg
Excuse me. The right leg is behind you straight and energize your right heel is raised
Looking forward palms facing each other and hold here
And from here bring your hands to your hips
Shift your weight onto the left leg take as many steps as you need to come back
Into your forward fold place your hands on the blocks
Relax your head over for a moment and breathe
From here
Gently make your way up to standing with a straight spine
We'll take a wide leg forward fold take both of your blocks and place them
in between the legs here at
Shoulders distance apart because we'll be placing our hands on the blocks once again and step your feet out wide
As wide as you can
Generally, as I said before the length of one of your own legs wide
Your feet are parallel to one another from here place your hands on your hips. Once again bend your knees
Send your hips back behind you and fold the torso over bring your hands to the blocks
At any height as needed
once again
If you need to lift it up even further just build the floor up using a stable and even prop
to place your hands on top of
Once you're settled with your props your hands are shoulders distance apart or locks your head over
Look down and breathe
And slowly come up to standing with a straight spine
Bring your feet back in towards each other slowly and come to a seated position
I'm going to be using my blocks once again
Bring your feet to meet each other at the center line of your body and your knees out to the side
Now if you are very tight or have stiff and tight muscles
inflexible, perhaps we might tend to
This pose might tend to look more like this with your knees hiked up really high
You're not able to release the knees down towards the floor quite yet
this is what the blocks are for so you can
Take the blocks at any height so you can take them at the lowest height the medium height or the highest height and place them
Underneath the knees to support the leg
You can also
Stack blocks as well depending when your current needs so I'm going to take my blocks and place them underneath my legs
My legs are feeling supported by the blocks. So they're not being pressed down by gravity and
Straining too quickly in those muscle groups that are stretching
So just make sure that you're at a comfortable height with the blocks and your legs feel
Supported and you're still feeling a stretch and you inner thighs the hip
Sockets and we're going to take a forward fold. So fold forward any amount that you can
and hold onto your feet or your ankles looking down finding as much blank in your spine as you can and
Hold here
Slowly come up out of your forward fold
Take your blocks set them off to the side and we'll come to lying on the back once again
From here before we lie down
You can take your blanket. Once again as we did at the beginning of the class and bring it to that role
Place it right where your knees are going to rest in our final pose shavasana
gently lower yourself down
onto the floor and
From here hug both legs in towards the chest. Hold on to
Behind the thighs so the hamstrings of both of your legs
Relax the shin and calf part of your legs and flex your feet
Hug, the legs in towards the chest any amount that you can feeling a gentle stretch and the glutes the hamstrings and the low back
And just relax here for a moment
And from your release our hands from your legs straighten them out onto the ground relax your knees on top of the blanket roll
Relax, your legs and feet this time place your palms facing up towards the ceiling
Close your eyes come inward and deepen the breath
Breathing deeply through the nose in and out as we did at the beginning of the class draw your attention to your breathing
If another thought comes into your mind at this time
Gently set to the side and come back to the breath and remain here
Add some gentle motion back into your body gently moving your limbs and your hands and your feet
Then when you're ready bend your legs and roll on to the right side rest there for a moment
With your legs bent and your arm under your head
Press yourself up using your hands come to a seated position cross your legs if you need to sit on top of the blanket
If this is uncomfortable for you, you can do so as well
Cross your shins, bring your hands to your legs sit up tall close your eyes. Take a deep breath through the nose
And 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 really hope you enjoyed this class
If you'd liked it hit the thumbs up the like button down below
Let me know in the comments what you think how you're feeling up for the class your feedback any future class
Requests even if I don't get to responding to your comments
I get quite a few I always see them and read them
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well in addition to these YouTube videos, so
Facebook.com/chriskayoga for those videos as well. I think that's all I want to say for now
Thank you so much again for watching and I will see you next time
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