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Hi, I'm Christina and welcome to my channel, ChriskaYoga! In today's video we will be doing a quick
Beginners and outside yoga flow routine vinyasa. Yoga is a very invigorating
flowing yoga sequence
It's great for warming the body up getting the heart pumping and this is a great
Beginners vinyasa yoga sequence to do before we get started if you are not yet subscribed
To this YouTube channel hit that subscribe button down below the video and the notification bell next to the subscribe button
It is free to subscribe and I would love to have you as a subscriber
And as a part of this growing community, so if you're ready grab your yoga mat and let's get started
Begin down on your hands and knees for a child's pose
Touch your big toes together behind you separate your knees apart
Sit your hips onto your heels and then relax your torso over your thighs bring your forehead to the floor
Stretch your arms out in front of you close your eyes for a moment and begin to deepen your breath
Focus your attention on your inhales and your exhales
Peel your back lengthening over the thighs
relaxing
Feel your hip sockets softly
Remain here for a moment
And slowly open your eyes come up onto your hands and your knees
Bring your shins parallel to one another and your knees right underneath your hips. Bring your hands
Right underneath your shoulders all your fingers spread wide on the ground
Planting your hands firmly into the ground your back is straight in a neutral spine
From here. We'll move through several cat and cow stretches
so on an inhale arch your back looking up and forward spread your shoulders wide apart and
Then exhale you'll tuck your spine in the opposite direction reaching your upper back towards the ceiling and looking behind you
for cat pose
Inhale come back to your arch for kaupo spreading your shoulders wide
arching the back looking forward and
Then exhale reverse that arch coming to a curve
Reaching the upper back all the way up
Looking back for cat pose
Inhale arch your back once again, look forward
Spreading the shoulders and the collar bones wide apart opening the chest arching the back
Exhale cat pose curve the spine reach the upper back towards the ceiling look behind you towards your thighs
We'll continue to move in this pattern
Coordinating your movement with your breath. So with each inhale you'll come here to a cow pose and
Then with each exhale, you'll come back here to your cat pose
And continue to move in this way on your own breath timing
From here and slowly coming back to your flat back
Neutral spine from here. We're going to come into our first downward facing dog. So tuck your toes
press into the ground with your hands and
then press into the ground with your feet and your hands at the same time to straighten your legs and lift your hips up and
Back on the diagonal into downward facing dog now since this is our first downward dog of the class you can move
Peddling your legs just to gently warm them up
Don't press your heels down too forcefully just be very gentle with your legs
You can get into your hips here. If you'd like. Just warming the body up keeping your body and not upside down V shape
And just continue to move here for a bit
And slowly come to stillness in your downward-facing dog take a deep breath in and lift the hips up and back
Take a deep breath out
Press your heels down towards the floor and they don't have to touch the floor as mine aren't
But they just have to be going down in that direction
Pressing your hands into the ground firmly and reaching up through your entire spine through your tailbone all the way up towards the ceiling
When your next inhale raise your heels bend your knees generously and look forward take as many steps as you need
Bringing the feet up towards the hands coming to the front of your yoga mat
into a forward fold
So you can bend your knees to place your hands on the floor if your hands are dangling you want to definitely bend your knees
and
Place the hands on the floor look behind you. Relax your head over completely
Breathe here for a moment. You should be feeling the stretch in the backs of your legs
Your glutes your low back as well
And hold for a moment
When your next inhale you can bring your hands to your hips and
Gently straighten your spine to come up to standing
Come up to standing with a straight spine or shoulders back. So you're standing up nice and tall
Turn out to flare your ribs open here
So you want to soften the front ribs in while at the same time keeping the shoulders spreading wide?
apart
Hold here you're in Tadasana or Mountain Pose your feet are parallel to one another hips distance apart for stability
Standing up nice and tall reaching energy out through the crown of your head. Your hands are down by your sides
On your next inhale, we'll take several Sun breaths so it's an abbreviated Sun Salutation
Inhale rotate your upper arms around and raise them all the way up
exhale
Slightly bend your knees and come back to that forward fold. Bring your hands to the floor
Relax your head over if your hands do not reach the floor then bend your knees more generously
Inhale bring your hands to your shin bones here and then straighten your spine up looking forward just straightening your spine halfway up
for a half forward fold
exhale
Come back down to the forward fold, bring your hands down and relax your head completely
Inhale straighten the spine and come up to standing once again
Looking up towards your hands
And exhale release your hands down by your sides. We'll take that Sun breath once more
Inhale rotate the arms around and raise them all the way up
Exhale bend the knees slightly and forward fold hands to the floor. Relax your head over
Inhale, bring your hands to your shins look up halfway
Straightening the spine and then on your exhale come back down to your forward fold. Relax your head completely
Inhale come back up to standing
reach your arms all the way up and
Exhale release your hands down by your sides standing up. Y'all take a deep breath in
And a deep breath out
Son breath one more time
Inhale rotate the upper arms around and raise them all the way up
Exhale flatly bend the knees and come down to a forward fold. Bring your hands to the floor
Relax your head completely
Inhale bring your hands to your shin bones and look up halfway
Straightening the spine on your exhale come back down to your forward fold hands to the floor
Relax your head over and he'll come all the way up to standing and reach your arms up once again
Exhale release your hands down by your sides. Take a deep breath in
And a deep breath out standing up tall in your Mountain Pose Tadasana at the top of your yoga mat
From here, we'll move through a modified broken-down Surya namaskara, which is Sun Salutation a
once again
Standing up tall and your Mountain Pose similar to our Sun breath on your inhale
Rotate your arms around and raise them all the way up
Exhale slightly bend your knees come down to your forward fold
Inhale bring your hands to your shins look up halfway
Exhale this time bend your knees a little bit further
So you can plant your palms flat onto the floor step back one foot at a time
into plank
From your plank pose bring your knees down to the floor and untuck the toes and then gently lower yourself down onto your belly
Have your hands down next to your ribs elbows point it up and bring your head to the floor
From here on your inhale lift your head and your chest off the floor
For a low Cobra arch keep the tops of your feet on the floor behind you
Elbows pointed back and you're using your upper back muscles to hold you up
On your exhale bring your head down to the ground once again
and
Now lift your head and chest off the ground once again for a low Cobra arch
Use those upper back muscles to lift your chest up not using your hands
And then on your exhale place your head back down
Last one here inhale lift your head and chest off the ground for low Cobra
And then exhale place your head down
From here
Press into the ground with your hands to lift yourself up
Tuck your toes, and then press into the ground with your hands and your feet to straighten your legs into downward facing dog
Bend your knees and downward dog. If you're feeling a lot of tension and pressure and your hamstrings
And near your glutes and near your knees. You want to keep those knees bent to protect the hamstring attachments
We're just going to hold our downward-facing dog for three deep inhales and exhales
When your next inhale raise your heels all the way up and bend your knees
Look forward take as many steps as you're need blow steps are fine coming up to the top of your yoga mat
3 half forward fold bring the hands to the shins and looking up halfway
On your exhale come back down to a forward fold bring your hands to the floor
So bend your knees if you need to and relax your head over
Inhale come up to standing
Reach your arms up looking up
and then exhale release your hands down by your sides take a deep breath in and
a deep breath out
And we'll come to lying flat on the back
Once you're on your back bend your legs and hug your legs in towards your chest flex your feet
holding on to your shins with both of your hands
Hugging the legs in for a moment feel the hip socket softening feeling a gentle stretch
And your low back your glutes and your hamstrings?
relax here for a moment and breathe deeply
From here place the feet down to the ground briefly and
Then take the right leg and cross the right ankle over the left thigh
Bringing the right knee out to the side turning the leg out from the hip
Once your right leg is settled hug the left leg in towards the chest holding onto the hamstrings with both of your hands
Flexing both of your feet hold here feeling a stretch in the outer thigh on the right side and the glute
Keeping both feet flexed hold and breathe
From here release your hands from your leg uncross your ankle and switch sides take the left ankle cross it over the right thigh
Bring the left knee out to the side
hug, the legs in towards the chest holding on till the right hamstrings with both of your hands flex both of your feet feel a
Stretch in the outer thigh on the left side and the glute
And hold here and breathe
Slowly release your hands from your thigh uncross your ankle. We'll take our final pose of the class
Shavasana stretch your legs out onto the ground and separate them apart relax
Your legs completely have your hands down by your sides and turn your palms to face the ceiling
From here close your eyes and begin to deepen your breathing
Breathing in and out through your nose draw your attention to your inhales and out your exhales
As you are focusing on your breath other thoughts may come into your mind
Gently once do you notice that the thoughts are there
Set the thoughts off to the side and bring your attention back to your breath
It doesn't matter how many times this happens it will happen very often
But just be kind to yourself and always come back to the breath
Just remain here
Bring some slight motion back into your body gently moving your limbs your hands and your feet
Bend your legs and roll onto the right side resting there with your knees bent and your arm underneath your head for support
Need your hands to help you come up to a seated position cross your shins
Flex your feet under your knees sit up tall and the two sit bones at the bottom of your pelvis
Bring your hands to your legs
Close your eyes and begin to deepen your breath once again
Take a deep breath in through your nose and a deep breath out
Bring your hands to meet at the center of your chest
And take a moment of gratitude for yourself for taking the time out of your day to practice yoga
To focus on yourself and to do what you need to do to be healthy
Just say thank you a genuine. Thank you to yourself for that
And bow your hand to your fingertips namaste
They use so much for watching I really hope you enjoyed this class
If you liked it that like button give it a thumbs up down below the video and let me know in the comment section below
Me your process you'd like to see on this channel any yoga topics. You would like me to discuss
I always love to hear from you. So definitely let me know in the comment section below
Also do not forget to subscribe to this YouTube channel and pick that notification bell
Next to the subscribe button is free to subscribe and I would love to have you as a subscriber
And as a part of this growing community here on YouTube. For even more yoga resources from me, check out my website, chriskayoga.com and
don't forget to also follow me over on Instagram, @chriskayoga
for yoga motivation and inspiration behind its needs of this YouTube channel and so much more all
The links to everything that I mentioned and more are those in description box below. Thank you so much. See you next time!
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