Hi, I'm Christina and welcome to my channel, ChriskaYoga! In today's video
I will be sharing with you a flow
Fusion so it's flow and hatha
combined so those styles combine together for
Balance if you're looking to work on your balance your core strength if you have trouble with those things
And you need to work on it. This is the perfect class for you
I should also mention that this is an abbreviated version of the full length class
But I have available for my members on my new yoga membership site called my yoga habits this membership site is
Basically a way for me to share how to make yoga
I have it in your life, and give you the tools that you need advice
schedules guides classes meditations resources a
Community where we can interact with each other personalized attention from me you can ask me questions
We can schedule calls together
I do live streams with the members only
I'll leave all the information for the site in the description box below and
In the current section of this video if you would like to get this class and more classes more
Full-length autism everyone on their so-far is so nice join the community join us interact with us
It is an awesome way to make yoga happen in your life
also
Before we get started with this class if you are not yet subscribed to this YouTube channel hit that subscribe button down below the video
And the notification bell right next to it to be notified when I post a new free yoga classes
on YouTube with every single week, so yeah, if you're ready grab your yoga, mat and let's get started so
I'm going to begin
Or sukhasana feel free to sit on a blanket or pillow as well if you would like
Cross your shins
Flex your feet under your knees
sit up tall on the two sits bones at the bottom of your pelvis and
Be aware if you feel that you're overly rounding your low back and sitting on your tailbone
You might want to actually get the blanket and sit on the blanket
This way it promotes a forward tilt of your pelvis so bring your hands to your legs once you're settled
Close your eyes sit up tall
Breathe in through your nose spread your shoulders wide apart
Breathe out soften your front ribs
Bring them in towards each other
and
how through your nose lengthen your spine
All the way up your entire back through the crown of your head
Energy reaching upward through your whole spine
Exhale through your nose once again
Take a moment here as
We're sitting quietly
Focusing on the breath
Take a moment to
Set an intention for your practice
It can be something simple
You want to take care of yourself today or
You want to be careful with an injury you're dealing with
You can dedicate your practice to something or someone
If you want to dedicate it to your loved ones yourself
Whatever you choose to
Set for your intention for this practice bring it to the forefront of your mind as you're here
And have it there for a moment as you breathe in and out through your nose
Gently set your intention off to the side
come back to focusing on your breath for one more deep inhale and
Deep exhale
Slowly come to open your eyes letting the light back in gently and
From here. We'll make our way on to our hands and knees and then come into a child's pose
Touch your big toes the other behind you
separate your knees apart
Sit your hips onto your heels and then relax your torso over your thighs bringing your forehead to the floor
And reach your arms out in front of you
As
You're here relax your entire spine draping over your thighs
Feel your back expanding wide as you breathe
Sink your hips down towards your heels, and it's okay if they don't touch your heels
If they're very far from your heels you can stick a pillow underneath your hips or a blanket
So that your hips are not just in the air
And they're resting on something
Whatever you are in your child's pose breathe deeply for a moment and relax here
So we come up on to your hands and your knees
Gently bringing your knees underneath your hips and your hands underneath your shoulders
spine is straight for now shins or
parallel behind you
from here
We'll move through several cat and cow poses so on an inhale tuck your toes
look up and forward bringing your back into an arch, but
Your shoulders wide apart
Exhale untuck your toes from your spine in the opposite direction reach your upper back towards the ceiling and look towards your thighs
for cat pose
Inhale tuck your toes look up and forward spread your shoulders and collarbones wide apart for cow pose and
exhale
Untuck the toes and come back to your cat pose rounding the spine
Looking behind you
And just simply move through cat and cow on your own breath timing
With each inhale come here to your cow pose and then with each deep exhale and release of the breath
Come back here to your cat pose
Gently and slowly moving in and out of cat and cow and coordinating one movement with one breath
From here slowly come to a flat-pack neutral spine once again
And then we'll take a balancing pose today's class is going to be focusing on
Balance and improving your balance, so we'll start out with a balancing pose here
so take your
Weight and shift it over to the left leg and raise your right leg up behind you as
Our right leg is raised
we want to make sure the hips aren't even so we don't want to splay in the hip out and
Open we want to keep
The hips facing the ground the hip bones are facing the floor even though the foot is flexed the toes are facing the ground from
Here we're going to take the left arm and raise it out in front of you
Palm facing the center line of your body so palm is facing in
Fingertips are reaching forward heel is reaching back
So you're reaching your hand and your foot in opposite directions and still looking down towards the floor to keep your spine straight
Going to hold here, and then shade the core and hold and balance
And from here set the hand and the knee back down onto the ground and we'll do that on the other side
So from your hands and knees shift your weight onto your right leg raise the left leg up hips are still even
The hip bones are facing the floor the toes are pointed
Down towards the ground and the foot is flexed so the heel is pointed upwards
From here raise your right arm out in front of you palm facing the center line of your body, and you're reaching in opposite directions
from your hand all the way back towards your heel and
I'll be reaching out and both limbs that are raised
Hold and balance you should feel your core starting to work here as your body is trying to hold this balance
and remain here
Good set the hand down set the knee down onto the ground and then from here tuck the toes
Press into the ground with your hands and your feet as you straighten your legs into downward facing dog
in this first downward dog gently peddle your legs so alternating bending and
straightening your legs
Don't force the heel down. We just want to be very kind and gentle to your legs here
Especially since it's your first downward dog
Want to just warm up the legs and the hips
Getting them ready for the class just
Keep moving and breathing
Hold here come back to stillness and your downward-facing dog
Send your hips up and back on the diagonal as you press your heels
Down in the direction of the ground if your heels are raised as mine
Are that's totally fine as long as they are actively pressing down towards the floor?
at the same time as your hips are going up and back your heels are pressing down and your hands are pressing down on the
Ground as well
Feel your shoulder blades on the back
Breathe here for one more deep inhale
And deep exhale through the nose
On your next inhale raise your heels
Bend your knees generously and look forward and take as many steps as you need so you can take baby steps if you'd like
Up to your hands
Just relax in the forward fold at the moment
Then I'm bending my knees here because it's still right early in the class my leg muscles
Are not quite warmed up yet the hamstrings and the calves in particular
So I'm just keeping the legs bent so I can place my hands on the floor in this forward fold
Put on your next inhale press into the ground with both of your feet and at the same time lift your torso up
With a straight back come up to standing. You can reach your arms up towards the ceiling palms facing each other
Looking up
And then take an exhale through your nose and place your hands down by your sides
From here, we'll move through a modified Surya namaskara a or some salutation, okay
Then the up tall on your Mountain Pose take a deep breath in spread your shoulders wide apart
Take a deep breath out through your nose soften your front ribs in towards each other
Inhale rotate your arms around to raise them all the way up
exhale forward fold
Inhale look up halfway
straightening the spine looking forward
Exhale plant the palms flat onto the ground step back one foot at a time into plank pose
From here drop the knees down onto the ground untuck your toes lower your body coming down to lying on your belly
Place your hands next to your ribs elbows pointed up forehead to the floor
In hell if you're having your chest up for a low Cobra arch keeping the tops of your feet on the floor behind you
Using your upper back muscles to hold your body up and on an exhale bring your head back down to the floor
Inhale lift the head and the shoulders up
Exhale lower down
Inhale lift it up
And exhale lower down
Press into the ground with your hands lift yourself up from here tuck your toes
Press into the ground with your hands and your feet as you straighten your legs for downward facing dog
In downward dog send your hips up and back on the diagonal press your heels down towards the ground
hold and breathe
On your next inhale raise your heels bend your knees look forward
And bring your feet up to your hands at the top of your yoga mat for a half forward fold
exhale fold back down
Inhale come all the way up to standing and reach your arms up towards the ceiling
Exhale release your hands down by your sides and
The full version of this class we did a few poses at the wall
this is why I reference being at the wall during the following part of the sequence and now we'll move through a
balancing sequence
Stand up tall in Mountain Pose our foundational yoga pose
Tadasana Mountain Pose, and we'll take our tree pose on the right side so shift your weight over to the left foot
Raising the right leg up and you can hold on to the shin with both of your hands to start
standing up tall
initiate that balance
start to engage the core it helps with the balance so if you start to engage your
abdominal muscles and your back muscles all the muscles that are
Involved in the core so start to engage them to help you hold the balance
Once you're settled here taking the right leg and turn it out
From the hip joint so we want to take that entire thigh and shift it over to the right now from here
You have two options you can
Grab the ankle and place it above the knee on the left thigh so the left inner thigh
We want to avoid placing the foot on the knee itself
So do not place your right foot on your left knee this will help to prevent any damage to the joint
So if you cannot if you're not at this point in your flexibility quite yet
You can take the right foot and place it on your shin
Instead so either above or below the knee not on the knee itself
So wherever you are here in your tree pose whatever leg stance you're able to do today wherever you are
It's totally fine so from here. We're to lift the arms up as
We were doing at the wall
Arms are up palms facing each other and the hands are energetically reaching up towards the ceiling
We're just going to hold our tree pose for a few breaths here be sure that you're not sitting into your left
Hip you want to be energetically lifting up through both hips and both sides of your body are lengthening
Energetically reaching up through your arms and
From here initiate the balance once again engage those core muscles hold your tree pose
Breathe here for a moment
If you come out of your balance by any chance if you fall
Just come right back to where you were balance is all about practice and you're with your practice
You will get better so if you come out of the balance just come right back here
From here release the right foot from the leg so wherever it is
release the foot from the leg and at the same height try and keep it at the same height that that it was so if
It was low you can lift it out in front of you low, but if it's high try and lift that leg up
So it's parallel
To the ground just as we did at the wall so pretend that you're still at the wall press the foot forward
Press the bottom foot into the ground and reach the arms up towards the ceiling and hold here
And
From here bring the right leg back in step on the right foot release the hands down by your sides. Hey deep breath in
For the shoulders wide relax the shoulders away from your ears
Take a deep breath out
We'll take that whole sequence on the other side standing up tall and Mountain Pose evenly on both feet
Shift the weight onto the right side and lift the left leg up
Holding on to the shin and both of your hands hugging the knee in towards the chest
breathe here for a moment initiate that balance you can engage your core muscles to help you balance and
Once you're settled here take the left leg and turn it out from the hip
Once again placing the foot on the inner thigh, or if you cannot get here today
you can place the foot on the
Shin do not place the foot on the knee to protect your knee joint
So once you're settled with your legs in tree pose
Initiate your balance engage your abdominals and reach your arms up for your tree pose
Once again try not to sit into your right hip here. We want to lengthen the standing leg at the hip
Lengthen both sides of your upper body as well and reaching the arms up towards the ceiling palms facing each other
hold here and breathe
From here release the foot from the leg
Keep the leg at the same height than it was
send the leg out in front of you as we did at the wall keeping that foot flexed press into the
Imaginary wall in front of you with that left foot
Pressing down through the floor with the right foot and reaching up with the arms hold here breathe
And
Bring the foot down towards the floor release the arms down by your sides and from here
We'll make our way to sitting on the ground
So come down onto the ground and come to your hands and your knees
Take your right leg and step it forward
In between your hands your knees above your ankle on the right the left leg is on the diagonal
Your hands are framing the front foot
Sink the hips down towards the ground feeling a stretch on the front of your left hip then you're softening the right hip socket
Breathing deeply in and out through your nose hold here and breathe
From here shift your weight onto the left
Leg if you need to add some padding
Underneath your knee you can fold your yoga mat over to provide a double layer of the yoga mat
which helps to pad the knee a little bit more and
Straighten the right leg once you're settled flexing the right foot
And then you're going to keep your hands on either side of your right leg looking down towards the floor
Feeling a stretch in the whole back of the right leg
Maybe even under the foot as well depending on your level of tightness here
And wherever you are and this runners stretch, or hamstring stretch. Just breathe and relax over the leg
So I'm here bring the right leg back underneath your body and switch sides stepping the left foot forward
Coming into a low lunge on the left your hands are framing your left foot
Sink the hips down towards the floor the right leg is on the diagonal feeling a stretch in the front of your right hip
Softening the left hip socket as you lunge forward into the left leg hold here and breathe
From here shift the weight
onto the right leg straightening
The left you can bend the yoga mat over hold it over for extra padding underneath your right knee if you would like
Once you're settled flex the left foot
Fold over the leg feeling it stretching the entire back of your left leg from the glutes all the way down to the heel
Look down towards the ground fold over and breathe deeply
From here bring the legs back underneath your body touch the big toes together behind you separate your knees apart
So your hips onto your heels and then relax your torso over your thighs three another Child's Pose bring your forehead to the ground
Your arms are out in front of you. You can relax your arms on the yoga mat
And breathe here in your child's pose
Slowly make your way up and come to lying flat on your back
And from here hug the legs in towards the chest holding on to the shins flexing the feet
Give yourself one more hug here feel the hip sockets
Releasing as you hug the legs in breathe into your hips
Your hamstrings your glutes
From here release your hands from your legs and straighten your legs out onto the ground
Separate them apart and relax your legs and feet completely
Have your hands down by your sides turn your palms up towards the ceiling
Close your eyes and begin to deepen your breathing
Breathing deeply in through your nose and out in the same way
We'll remain here for several deep breaths
Bring your attention to your breath
and
If another thought comes into your mind during this process
Simply set it off to the side once you notice that it's there and come back to focusing on the breathing
It doesn't matter how many times that happens to you every day is different every one is different
So just be kind to yourself and trust the process
Wherever you are here relax and breathe
Begin to bring some slight motion back into your body by gently moving your hands and your feet your arms and your legs
Once you're ready bend your legs and roll on to the right side of your body
Resting here with your knees bent and your arm underneath your head
Using your hands to press yourself 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 and come back to your breath
Have a moment of gratitude for yourself
For taking the time out of your day to do what you need to do to be happy and healthy
practice yoga
And just say thank you to yourself for that
Take another moment to draw your attention back to your intention that you set at the beginning of the class
It doesn't matter if you forgot about it while you were practicing or if you've gone about it the entire time
Whatever it is. Just bring it to the forefront of your mind once more and
Have it there and breathe into it
And
Bring your hands to me 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 liked it
Don't forget to hit that like button down below the video to let me know that you liked it
Let me know that should make more classes like this and also to tell YouTube that you like it as well
So that I can reach more people with this channel because that would be amazing also leave me a comment
Let me know any video suggestions any yoga class requests any questions that you have leave them all in the comments below
So interact with me let me know your thoughts I always love to hear from you once again
If you are not yet subscribed to this YouTube channel hit that subscribe button down below and the notification
Bell so that you know every time I post a new
Weekly free yoga class on here with me, which is every single week
You don't want to miss out so be sure you subscribe for the full length version of this class you can join my yoga
Membership site the new site called my yoga habit
You can get this full length class and many more bullying classes
It's basically just an awesome
Community with tons and tons of resources so I really hope that you check it out and join us
Over there as well for even more yoga resources, chriskayoga.com
and don't forget to follow me over on
instagram @chriskayoga for yoga motivation and inspiration
Behind the scenes of this channel tons and tons of other stuff all the links to everything that I mentioned and more are listed in
The description box below. Thank you so much. See you next time
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