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2021 New Year 30 Day Yoga Challenge | Day 1 - 10 Min Basic Yoga Flow | ChriskaYoga - YouTube
Channel: Yoga With Christina - ChriskaYoga
[11]
come down onto your hands and your knees聽
bring your knees right underneath your hips聽聽
[17]
and your hands underneath your shoulders聽
hands or hips distance apart back is flat聽聽
[23]
on an inhale tuck your toes arch your back looking聽
up and forward and then on your next exhale curve聽聽
[30]
your spine in the opposite direction looking back聽
reaching the upper back towards the ceiling inhale聽聽
[37]
come back to your cow pose by arching your back in聽
the opposite way and looking up exhale untuck your聽聽
[45]
toes curve your spine for cat pose looking behind聽
you towards your hips continue to move on your own聽聽
[52]
breath in your own timing each inhale come to聽
your cow pose each exhale come to your cat pose聽聽
[61]
moving slowly and smoothly coordinating聽
your movement with your breath if possible
[80]
slowly come up to standing into mountain聽
pose or on an inhale rotate your arms around聽聽
[88]
and raise them up exhale forward fold bring聽
your hands to the floor relax your head over聽聽
[94]
inhale look up halfway straightening the spine聽
exhale forward fold on your next inhale come聽聽
[101]
back up to standing reach your arms up and place聽
your hands down by your sides on your exhale
[112]
inhale rotate your arms around and聽
raise them up exhale forward fold
[122]
inhale bring your hands to your shins look聽
up halfway exhale forward fold once again聽聽
[129]
inhale come all the way up to聽
standing reach your arms up聽聽
[133]
and then on your exhale release聽
your hands down by your side聽聽
[137]
inhale rotate your arms around raising them all聽
the way up exhale forward fold relax your head
[146]
inhale bring your hands to your shins聽
look up halfway exhale forward fold聽聽
[153]
inhale come all the way up to standing exhale聽
release your hands down by your sides we'll move聽聽
[159]
to a sun salutation now inhale rotate your arms聽
around raise them up exhale forward fold relaxing聽聽
[168]
your head over inhale look up halfway exhale plant聽
your palms flat onto the ground step back one foot聽聽
[176]
at a time into a plank pose holding plank for a聽
deep breath in and out and then on your exhale聽聽
[184]
release your hips up and back into downward facing聽
dog and from your downward dog alternate bending聽聽
[191]
and straightening your legs just to add a bit of聽
movement into your first downward dog stretching聽聽
[197]
out the muscles in your legs and your hips slowly聽
come to stillness and your downward facing dog聽聽
[203]
take a deep breath in and out through your nose on聽
your inhale raise your heels all the way up bend聽聽
[209]
your knees look forward and bring your feet up to聽
meet your hands at the top of your yoga mat for a聽聽
[216]
half forward fold exhale fold your torso all the聽
way down and then on your next inhale come all the聽聽
[223]
way up to standing exhale release your hands down聽
by your sides once more inhale rotate your arms聽聽
[229]
around raising them up exhale forward fold inhale聽
bring your hands to your shins look up halfway聽聽
[241]
exhale plant your palms flat onto the floor聽
step back one foot at a time into a plank pose聽聽
[246]
hold your plank firmly hold plank and then on聽
your next exhale release your hips up and back聽聽
[253]
downward facing dog inhale raise your right leg聽
all the way up behind you and step it forward聽聽
[260]
in between your hands bringing your聽
right knee directly above the right ankle聽聽
[266]
back leg is straight left heel is off the聽
ground inhale raise your arms up into high lunge聽聽
[273]
reaching the hands up pressing the hips聽
down lunging forward into the right leg
[287]
exhale place your hands down onto聽
the ground framing your right foot聽聽
[292]
and step your right foot back downward facing dog聽
other side inhale raise your left leg all the way聽聽
[299]
up behind you and step it forward on an exhale聽
bringing the left knee directly above the left聽聽
[306]
ankle right heel is up right leg is聽
straight inhale reach your arms and聽聽
[312]
torso up reaching your arms and your hands聽
up towards the ceiling hold your high lunge
[330]
exhale place your hands down to frame your left聽
foot step back downward facing dog on an inhale聽聽
[337]
raise your heels all the way up bend your knees聽
look forward and then take your feet up to meet聽聽
[344]
your hands at the top of your yoga mat for a聽
half forward fold exhale fold all the way down聽聽
[351]
and then on your next inhale come up to standing聽
reach your arms up exhale release your hands down聽聽
[357]
by your sides inhale rotate your arms around聽
once again raising them up exhale forward fold聽聽
[365]
inhale bring your hands to聽
your shins look up halfway聽聽
[369]
exhale place your hands down to frame your聽
feet on the ground step back one foot at a聽聽
[374]
time into a plank and then from here lower聽
your body all the way down onto your belly聽聽
[380]
bring your hands next to your ribs elbows pointing聽
up and your forehead down to the ground we'll take聽聽
[385]
three low cobra poses here so on your inhale聽
lift your head and your chest off the ground聽聽
[393]
exhale bring them back down inhale lift your聽
head and chest off the ground from your upper聽聽
[399]
back muscles exhale lower down inhale聽
once again lift your head and your chest聽聽
[407]
exhale lower down and from here tuck your toes聽
and press yourself up into a downward facing dog
[417]
on your next inhale lift your right leg all the聽
way up behind you this time we're going to stretch聽聽
[422]
our right hip so turn your right leg out bend your聽
right leg and then bring your right foot over to聽聽
[428]
the left side of your body feeling a stretch in聽
the right side of your body and your right hip
[438]
from here bring your leg back to聽
the center and step the right leg聽聽
[442]
forward in between your hands coming back聽
into another high lunge on the right side聽聽
[448]
lunging forward into the聽
right leg reach your arms up
[455]
and then on your exhale release your hands down聽
onto the ground come back into a plank pose聽聽
[463]
lower your whole body down onto your belly聽
have your hands down by your sides elbows聽聽
[468]
pointed up and from here we'll take a聽
full cobra arch pressing your whole torso聽聽
[474]
off the ground coming to an arch keeping your聽
arms straight but not locking into your elbows
[491]
and then on an exhale bring your head and聽
your torso back down tuck your toes and聽聽
[496]
press yourself up into a downward facing dog we'll聽
take that sequence on the other side inhale lift聽聽
[503]
the left leg up turn the leg out and bend the聽
left leg take the left foot over towards the聽聽
[510]
right side of your body feeling a stretch聽
in the entire left side of your torso and聽聽
[516]
your left hip from here bring your leg and聽
hips back to the center and step the left leg聽聽
[522]
forward bringing the knee directly above the聽
foot on the left side high lunge on the left
[539]
exhale place your hands down on the ground聽
step back through plank and lower your whole聽聽
[544]
body down we'll take three low cobras here聽
elbows pointed up inhale lift your head聽聽
[550]
and your chest off the ground exhale lower聽
down inhale lift your head and your chest聽聽
[556]
off the ground once more exhale lower down inhale聽
lift it up exhale lower your head back down this聽聽
[566]
time we'll take a final full cobra pressing聽
your torso off the ground using your hands聽聽
[572]
reach your head up towards the聽
ceiling don't lock into your elbows
[586]
and then slowly bring your torso back down onto聽
the ground from here use your hands to help聽聽
[592]
press yourself up to a seated position on top聽
of your heels so touch your big toes together聽聽
[600]
and sit your hips onto your heels from here聽
separate your knees apart a little bit wider聽聽
[606]
than we normally would for child's pose so about聽
the width of your yoga mat and then once your聽聽
[613]
legs are settled drape your torso over the聽
thighs so they should be in between the聽聽
[619]
space in between your legs reach your arms聽
forward bring your forehead to the ground聽聽
[626]
we're going to relax here in our wide聽
child's pose relax your limbs press your聽聽
[633]
hips down towards your heels as much as you聽
can or once you're settled relax here breathe聽聽
[638]
deeply through your nose feel free to close聽
your eyes and just hold this pose and breathe
[692]
and slowly make your way back up to a聽
seated position sitting up onto your heels
[712]
you
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