20 Min Basic Gentle Yoga Flow | Beginners Vinyasa Yoga Routine | ChriskaYoga

20 Min Basic Gentle Yoga Flow | Beginners Vinyasa Yoga Routine | ChriskaYoga


Hello I am Christina and welcome to my channel, ChriskaYoga! In today’s video We will be doing a basic Flow, this is a basic yoga flow. It’s very simple clear I simplify it in a way, then it’s great for all levels I offer modifications, and I really like doing these types of flows the ones that aren’t too rigorous Where you just feel like you’re struggling But they are also just a great way to get your body moving and flowing And help your joints to feel better and just help you to feel better overall so definitely recommend Giving this one a try it is the abbreviated version of the full length flow that I have Available and my members on my new membership site called My Yoga Habit in this membership site You’ll receive this full length class so the version of this class that is full blank and this membership You also have access to my premium classes that I offer on my website Included in the membership guided meditations every month new exclusive classes every month I’ll leave a link to join this membership in the description box on the screen and the cards I’d love for you to check it out and join us! Before we get started if you are not yet subscribed To this YouTube channel hit that subscribe button down below and the notification felt next to the subscribe button Because YouTube apparently now does not tell you when you I post a video unless you hit the bell apparently subscribing is not enough for them anymore, so Subscribe and hit the bell so that you’ll know every time I post a new class and the new classes are great Oh, yeah, also in this video. You might be noticing. You know, “oh, those are very nice leggings.” The leggings that I’m wearing in this video were kindly Sent to me by a company called Vayumudra, I believe that’s how you pronounce it. They kindly sent me the leggings I’ve been wearing them for you know a couple of sessions Yoga sessions and more. Wearing them just in life and walking around. This video is not sponsored by them in any way shape Or form they just sent me the leggings and asked me to review them So I’m reviewing them. They are very comfortable leggings I do find that the waistband slips down sometimes And I guess one more negative would be that This is not something that affected me because I would kindly sent them for free But I do think they are pricey. They are about 79 Euros, I believe, but I guess they are comparable to the other big yoga brands like Lululemon and Alo yoga, and all those those like companies or athletic wear companies So it’s comparable to that and definitely more comfortable to those leggings, that I would say, for sure And they are also quite flattering so they’re easy to move in they make you look they make me feel like I look great Yeah, if you want to check them out. They’re called Vayumudra check them out and once again Thank you so much for sending me the leggings I have been enjoying wearing them, so thank you! So let’s get into the video if you’re ready grab your mat, and let’s get started Begin by starting on your hands and knees and then coming down into Child’s Pose Touch your big toes together separate your knees apart Sit your hips on to your heels and then relax your torso over your thighs bring your forehead to the floor Keep your arms stretching on in front of you begin to deepen your breath Inhaling and exhaling deeply through your nose and hold here down moment Slowly come up onto your hands on your knees bring your knees underneath your hips your hands underneath your shoulders Spine is straight and flat From here tuck your toes arch your back look up and forwards bring your shoulders wide apart for cow pose Exhale and tuck your toes curve your spine in the opposite direction reaching your upper back towards the ceiling Looking towards your thighs for cat pose Inhale once again tuck your toes for cow pose look up and forward and press into the ground with both of your hands as you spread your shoulders wide Exhale untuck your toes rub your spine for cat pose Reach that upper back towards the ceiling look behind you Continue to move on your own breath one breath with one movement inhale for cow pose Exhale for cat pose Just keep breathing deeply and coordinating your movement with your breathing One final exhale Come back to flat back neutral spine From here tuck your toes well here a pound slightly forward and then straighten one leg at a time Coming into a plank pose In your plank you’re holding your body in a straight line all the way from the top of your head Down your spine down your hips and legs to your heels Take an inhale and on your exhale lift your hips up and back Come into a downward facing dog. You can add some movement into your downward dog Peddling your legs moving your hips Gently warming your body up Slowly come to stillness and then come straight back into your plank pose Once again your body is in one straight line you’re holding firmly into plank Exhale lift your hips up and back downward facing dog and add some movement I’m just doing this inhale come back to your plank hold breathe for a moment Exhale downward facing dog Slowly come to stillness take a deep breath in and a deep breath out On your next inhale raise your heels bend your knees look forward take as many steps as you need To come to the top of your yoga Mat your forward fold if you need to bend your knees to keep your hands on the floor. That’s fine Relax your head over for a moment Bring your spine draping over your legs lengthening And on your inhale slowly come up to standing reach your arms up exhale Release your hands down by your sides take a deep breath in and a deep breath out From here rotate your arms around and then raise them up looking up towards the ceiling Exhale come to a forward fold once again hands to the floor bend your knees to bring your hands to the ground so they’re not hanging loose Relax your head over Inhale look up halfway straighten your spine up just FYI bring your hands to your shins if you need more length and more space and Then on an exhale come back to your forward fold From here bend your knees even further step your left leg Back into a lunge planting your hands on the floor framing your front foot From here drop your left knee down onto the floor and untuck the left toe we’re going to hold low lunge for one deep inhale and Then release it out Take another inhale through your nose And on your exhale send your weight back on to the left leg straightening the right leg Looping that right leg straight flex the right foot And we want to get a stretch all the way from the hamstring down the calf to the back of the heel Look down towards the ground and breathe Take an inhale And on your exhale shift your weight back into your front leg for a low lunge once again Getting your stretch in the back leg the left leg in the front of the hip and the quad Take another exhale and shift your weight back into your hamstring stretch It’s just another way to flow through movement Moving forward into lunge and backwards into the hamstring stretch or run or stretch if you’d like to pull it down Exhale shift back into the lunge and shift forward into your lunge And then shift into your hamstring stretch Last time shift into the lunge From here tuck the tail straighten the back leg and from here We’re going to shift the weight to the Front’s and bring that back leg up to meet the front leg requires a bit of core strength and energy Coming into a forward fold once cool And on your next inhale slowly come up to standing with a straight spine reach your arms up towards the ceiling exhale release your hands down by your sides Once more inhale rotate your arms around and raise them all the way up Exhale coming to your forward fold hands to the floor Relax your head over Inhale look up halfway once again bring your hands to your shins if you need more length as I said before Exhale fold back down We’ll take that lunge sequence on the other side so bend your knees send the right leg back into your lunge Drop the right knee down untuck the right toe From here hold your low lunge for a moment breathing here And then send your weight back onto your right leg one thing the left leg straightening the left leg and looking down Feeling a stretch in the hamstrings and the calves on the left And then shift the weight forward once again into your low Bunch Breathe sending the hips down towards the floor feeling a stretch in the front of your right hip And then from here take an exhale shift your way back onto the right leg straightening the left looking down for your hamstring stretch I’m here shift your weight forward once again little lunge. You’re stretching the front of your hip and quad Exhale hamstring stretch Inhale Once more low lunge From here come back onto the ball of your right foot straighten the right leg And then propel yourself forward coming back to your forward fold Here knees bent if needed hands to the ground Breathe Put on your next inhale slowly come all the way up to standing reach your arms up looking up towards your hands and exhale release your hands down by your sides and From here make your way to a seated position on the ground type From here bring your feet to meet each other and knees out to the side On an inhale you can hold on to your ankles or your feet Take an inhale lengthen your spine And on your exhale. You’ll come to a forward Shifting to holding on to my feet here Looking down You have the option for a deeper hip stretch to use her elbows on your knees as You’re folding forward to gently press them down towards the floor if that’s uncomfortable for you, or too deep of a stretch just remain in the forward fold and hold here Slowly come up out of your phone fold and from here straighten your legs out to the side flex your feet remain even on both sets bones at the bottom of your pelvis It’s very important here to keep your knees and your toes pointed up towards the ceiling so we don’t want to Point them forward or backwards that puts our joints at risk of injury So keep your knees and toes point it up towards the ceiling your feet are flexed Inhale lengthen your spine and as you fold forward be mindful that your knee is don’t move forward with you Look down towards the floor fold forward as far as you can today and breathe here Slowly come up out of your forward fold here and then bring your legs and towards each other and come to lying flat on your back and We’ll take a shavasana Stretch the legs out onto the ground separate them apart relax them completely turn your palms up towards the ceiling Close your eyes Begin to deepen your breath Breathing deeply in and out through your nose quiet your mind by focusing your attention on your inhales and exhales Relax here and remain in your shavasana You You Bring some slight motion back into your body by gently moving your hands and your feet your arms or your legs Bend your legs roll onto the right side of your body Rust there with your knees bent and your arm underneath your head for support Use your hands to help you come up to a seated position Cross your shins flex your feet underneath your knees Sit up. Tall bring your hands to your legs close your eyes Take a deep breath in and a deep breath out Say thank you to yourself for taking the time out of your day To practice yoga to do what you need to do to be healthy to make your body healthy and feel good So just have gratitude for yourself and say, thank you for that 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 the class if you liked it hit the like button the thumbs up down below It would really help the channel to grow Engagement on the videos are key for growth on YouTube and success on YouTube So it would really mean a lot to me if they just hit the like button down below the video also leave me a comment down below let me know what else you want to see on this channel I Make these videos for you And I want you to get the most out of it that you can So what types of videos do like what types of videos? Do you want to see more Flo videos more hatha yoga, or of a fusion type do you want to see? strengthening work Yoga for flexibility restorative meditations that the possibilities are endless and What do you want to see so let me know in the comments below? also If you’re not subscribed Yet to this channel don’t forget to hit that subscribe button and for the notification Bell next to the subscribe button also down below the video also for even more yoga resources More about the yoga membership site that I created visit my website chriskayoga.com and Don’t forget to follow me over on instagram @chriskayoga, I’m very active on Instagram I post very often on the insta story especially so if you want to keep up with yoga motivation and inspiration behind-the-scenes with this channel extra stuff Definitely head over to Instagram and follow me over there as well All in the links to everything that I mentioned and more or listen in the description box below this video Thank you so much. See you next time