hi I'm Christina and welcome to ChriskaYoga. In today's video we will be doing a
15 minute yoga workout for arms and core you're looking to build strength in your
arm muscles and your core muscles and also if you're looking to lose weight
this is a great sequence to do before we get started don't forget to hit that
subscribe button down below for more free yoga for me so if you're
ready grab your mat and let's get started well begin on our hands and
knees
bring your hands right underneath your shoulders your knees right underneath
your hips spread all your fingers wide on the ground begin with a flat back
take an inhale we'll come through some cat and cows to
stretch and warm up from the core so arch your back looking up and forward
for it cow pose exhale and tuck the toes perp the spine in the opposite direction
look behind you for cat pose inhale come back to your cat find your collar bones
wide apart reach the chest forward take an exhale and tuck the toes begin to
curve the spine in the opposite direction reaching the upper back all
the way up towards the ceiling look behind you inhale come back to your cow
exhale come to your cat
when we begin to move on your own timing with each inhale find your cow pose then
with each exhale find your cat pose and continue to move on your own breathing
one breath with one movement
from here come to a flat back neutral spine and we'll come straight into a
plank pose so keeping your hands right underneath your shoulders straighten
your legs one leg at a time coming to the balls of both of your feet and hold
plank your body should be in one straight line all the way from the top
of your head down your spine to your tailbone down your legs all the way to
your heels hold here for one more deep breath in and then on an exhale send
your hips up and back downward facing dog
you have a bend in your knees here especially since this is our first
downward dog send your hips up and back on the diagonal press into the ground
with both of your hands arms are straight breathing here
and then on your inhale come back into a plank they might need to adjust so that
your hands are underneath your shoulders and hold here feel your body nice and
strong and plank engage the core exhale downward facing dog
take a deep breath in and a deep breath out one more time into plank take an
inhale through your nose and lower your hips down into plank pose hold here
and on an exhale lift your hips up and back downward facing dog last time
inhale lower to plank hold plank for one more deep breath in exhale downward
facing dog hold here breathe for a moment
and from here and I said one more time but we're gonna do it again let her into
plank and then we're going to take side plank so from here bring your left hand
underneath your nose turn onto the outer edge of your left foot and you can start
with your hand on your hips stacking your feet on top one on top of the other
now if that's too much for you at this point feel free to place your left knee
down onto the floor and then hold firmly as you reach the right arm up towards
the ceiling and look up this is definitely not as much of a core workout
but you will still start to feel it after a while
but if you're able to stack your feet on top of one another while she's awesome a
side plank and we'll hold here
and turn back into your plank for a moment and on an exhale sign your hips
up and back downward facing dog take a deep breath in and a deep breath
out from here we'll take our side plank on the right so drop your hips down into
plank bring your right hand underneath your nose and then turn onto the outer
edge of your right foot stack your feet if this is not an option for you today
you can place your right knee down onto the floor as I demonstrated on the other
side wherever you are here in your side plank or variation hold
and turn back down into your plank and send your hips up and back on an exhale
downward facing dog take a deep breath in and out
from here just for a moment drop your knees down onto the floor touch your big
toes together set your hips onto your heels your knees should be separated
apart relax your torso over your thighs bring your forehead to the floor and
have your arms down by your sides and Child's Pose
relax here for a moment
roll yourself up to a seated position and we'll make our way into a forearm
plank so drop down onto your forearms and you
can have your palms flat on the floor or clasp your hands together right
underneath your nose wherever you decide to do your forearm plank here press
firmly into the ground through your elbows and rebound up through your
shoulders hold firmly here as we step one foot at a time back into a plank
just as we did in our plank when we were on our hands
your body is in one straight line from the top of your head all the way down to
your heels hold here feel your core not just your abdomen but all the way around
to your back as well and under your pelvic floor taking inhale through your
nose and on your exhale swing your hips up and back
stay on your forearms so you'll need to walk your feet in into a dolphin pose so
this is in case you're unfamiliar this is down on facing dog except on your
forearms it's called dolphin pose I'm just gonna hold here and then from here
walk your feet back and do a forearm plank hold here as well inhale and
exhale walk your feet in your hips up and back dolphin pose really feel those
arms starting to work and your core as well you might feel it more now in the
arms then you're doing the core but you will feel it in the core later last time
walk your feet back to forearm plank hold here and come back to your dolphin
pose take a deep breath in and a deep breath out drop your knees
down to the floor sit onto your heels relax your arms roll your shoulders out
if you need to roll your neck out if you're feeling a little tight in the
neck area as well and we'll come to sitting on the ground
bring your legs out in front of you I'm going to take a boat pose and
navasana modified if you would like to straighten your legs into the full
expression of the pose feel free to do so I'm going to do the modified version
with my legs bent so sitting up tall on the two sits bones at the bottom of your
pelvis not rounding the spine trying to avoid sitting on the tailbone so we're
going to sit up tall keep as much length in your spine as possible and then send
your torso back on the diagonal so you're still in a straight line
you're just tilted backwards a little bit and then from here lift your legs up
one at a time bring your shins parallel or you can straighten your legs
completely it's up to you I'm doing this version today
engage your core feel those abdominals working your back muscles as well reach
your arms out towards your feet we're just going to hold here start to feel
that core working and your hip flexors as well
and from here cross your shins sit up tall say you deep breath in and a deep
breath out
we'll take our navasana one more time send your torso back on the diagonal
lift your shins up parallel to the floor toes pointed forward reach your arms out
towards your feet palms facing each other and hold here
and cross your shins in the opposite way sit up so take it inhale lengthen your
spine this time on your exhale walk forward come to a forward fold you can
relax your forearms down whatever you need to do however far you can fold
forward today just look down close your eyes for a moment and relax
slowly walk yourself up out of your forward fold
if you would like if your workout of the day is finished feel free to pause the
video and take a shavasana and then when you're finished come meet me here to
finish out the class so cross your shins sit up tall close your eyes bring your
hands to your legs take a deep breath in and out through your nose and bring your
hands to meet at the center of your chest bow your head to your fingertips
namaste
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