Hi , I'm Christina and welcome to my channel , Chrissa Yoga today , we'll be doing a 10 minute , quick and simple basic yoga sequence .
The yoga is pretty popular on this channel .
It's one of my most , actually , almost my most viewed video on this channel .
The 30 minute yoga for beginners class .
Everyone's always asking me for more yoga , more healthy yoga .
But today , we'll be doing a really quick and simple 10 minute yoga sequence that you can do when you're short on time .
And so to get you a quick fix of yoga in for the day .
So I hope you enjoy it before we get started .
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So if you're ready , have your yoga mat and let's get started .
Begin in a cross legged , seated position on the ground , cross your shins , bring your feet under your knees , sit up tall , bring your hands to your legs , close your eyes and begin to deepen your breath breathing deeply in and out through your nose .
Come to focus on your in house and your ex house and remain here for several deep breaths .
Slowly come to open your eyes on your next inhale .
Raise your arms all the way up towards the ceiling , looking up and then on an exhale , place your hands down and then bring your fingertips to the ground behind you elbows pointed back , lift your chest up , looking up and coming to an arch .
When your next exhale , release your body from the arch and come to a hands and knees position will come to a child's pose , touch your big toes together , separate your knees slightly , set your hips onto your heels , relax your torso over the thighs and bring your forehead to the ground .
Reach your arms out in front of you and relax them .
Quiet the mind for a moment , come inward , breathe deeply and hold , bring yourself up to a hands and knees position .
Once again from here , step the right leg forward , bringing the knee directly above the lung .
Toes pointed forward .
Keep the left leg back on the diagonal .
You should be feeling a stretch in the front of your left hip and your left claw softening the right hip socket looking down , keep as much length in your spine as you can breathe here in your low lunge .
And then shift your weight onto the left leg , flex the right foot and straighten the right leg .
Look down , have your hands framing the right foot on the ground .
Once again , keeping as much length in your spine as possible , feeling a stretch in the entire back of your right leg and hold here and from here , bring the right leg underneath your body and switch legs .
Step the left leg forward , coming into low lunch , lunging forward onto the left leg .
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Your hips are raised up towards the ceiling .
Breathe here feeling a slight arch in your back , melting the chest towards the ground here and hold .
I will take a wide leg , child's pose .
Touch your big toes together , separate your knees about the width of your yoga mat .
Drop your forehead down to the ground , reach your arms out in front of you , sink your chest down towards the ground , open your chest and your armpits towards the floor .
Breathing here .
Bring yourself up onto your hands and knees , bring your legs parallel to one another and hips distance apart from here , tuck your toes , your hands are right underneath your shoulders , straighten your legs , lift your hips up and back .
Coming into a downward facing dog .
In your first downward dog , move your legs .
You can peddle your leg , move in any way that you need to alleviate any stiffness .
You might be feeling in your hips and your leg muscles .
You can walk from side to side as I'm doing here and do whatever you need to do for a few breaths .
Slowly come to stillness and your downward facing dog hold for several deep breaths .
And from here , step your right leg forward in between your hands , bring your knee directly above the right ankle .
Stay on the ball of your left foot , keeping your heel up and come up into a high lunge , reaching your arms up towards the ceiling , lunging forward into your right leg .
Keep your left leg nice and straight and active and just hold here and gently bring your hands back down to the ground and step back into downward facing dog , lifting your hips up and back on the diagonal .
Press your heels down from here , we'll come into high lunge on the left stepping the left leg in between your hands , knee above the ankle , keep the right leg , straight heel up and raise your torso and arms up .
Coming into high lunge on the left .
Continue to lunge forward into the left leg .
Keeping the right leg active and energized reaching the arms up and from here , place your hands back down onto the floor .
Step the left foot back into downward facing dog .
Hold your downward dog and breathe .
Press your hands into the ground , rebound up through your shoulders , lift your hips up and back , press your heels down in the direction of the ground .
Hold here from here , walk your feet forward towards your hands .
Take as many steps as you need , coming to a forward fold and once you're here , hold on to opposite elbows in both of your hands .
You can keep a slight bend in your legs here and just allow your torso and your head to hang over your legs .
You can also choose to gently sway your torso from side to side , alternate bending and straightening your legs here .
Whatever you need to do , just completely relax your head and your neck and allow your body to hang over .
Come back to your forward fold and take an inhale .
Lift your torso up , comes to standing or reach your arms all the way up .
From here , take the right wrist in your left hand and tilt your torso over to the left , stretching the right side of your body , reaching your right arm up and over , pulling it gently over with the other hand on an inhale , come back up and switch sides .
Take hold of the left wrist in your right hand .
Tilt over to the right , stretching the left side of your body .
Exhale , come back up and release your hands down by your sides .
Thank you so much for watching .
I really hope you enjoyed this class .
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If you enjoy these quick classes , if you would like me to do more 10 minute sequences , longer classes , any requests for upcoming yoga classes you would like to see from me .
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Thank you so much .
See you next time .