10 Min Yoga to Beat Winter Blues | Yoga to Make You Happy | ChriskaYoga

10 Min Yoga to Beat Winter Blues | Yoga to Make You Happy | ChriskaYoga



Hi, I’m Christina and welcome to ChriskaYoga! In today’s video,
I will be sharing a yoga routine to beat winter blues
We might feel a little bit down or low because it’s so cold and dreary outside
Spring is coming, but not quite yet
So just in case you’re still experiencing the winter blues this routine will help you out before we get started
Don’t forget to subscribe to this channel for free weekly yoga videos
also
If you would like to hear me talk a little bit more in depth about these poses and how they help to fight the winter
Blues, I posted a video yesterday on my Facebook page
Sharing a little bit more in depth about each pose. So head on over to facebook.com/chriskayoga to check that out
So if you’re ready grab your yoga mat and let’s get started
Begin at the top of your yoga mat in Mountain Pose or Tadasana
Bring your feet to parallel hips distance apart stand up tall
spread your shoulders
wide apart
Soften your front ribs in your next inhale rotate your arms around and raise them all the way up looking up
Exhale come to a forward fold
Bring your hands to the floor bend your knees if your hands don’t reach the floor relax your head
inhale, bring your hands to your shins look up halfway and
Exhale fold back down into your forward fold from your hands to the floor and relax your head
Inhale come up to standing with a straight spine reach your arms up
looking up
Exhale release your hands down by your sides
We’ll repeat that twice more inhale rotate the arms around raise them all the way up
exhale forward fold
That’s on the floor relax your head over completely
Inhale, bring your hands to your shins. Look up halfway straightening your spine
Exhale come back to your forward fold
Inhale come all the way up to standing
Exhale release your hands down by your sides once more like this inhale rotate the arms around and raise them up
Exhale forward fold
Inhale bring your hands to your shins look up halfway exhale forward fold
Inhale come all the way up to standing
Exhale release your hands down by your sides
This time we’re going to take a Sun Salutation
Inhale rotate the arms around and raise them all the way up
Exhale forward fold hands to the floor once more relax your head
Inhale look up halfway
And this time bend your knees a bit further to plant your palms flat onto the floor
step back one foot at a time into a plank pose and
Gently lower your body down onto your belly
forehead to the floor
Put your elbows up towards the ceiling as well
And I’ll lift your head in your chest off the ground keeping the tops of your feet
On the floor behind you for a local brokerage
On an exhale lower your head back down
and he’ll lift your head up once more and
Exhale lower down
Last time inhale lift
And exhale down
Come up through your hands and knees tuck your toes, press into the ground with your hands in your feet straighten your legs downward-facing dog
You can move your legs if you’d like if you’re feeling a bit stiff in your legs, it’s the first downward dog
We’ll be doing so you can gently warm up the muscles in your legs and hips
And slowly come to stillness in your downward-facing dog and hold for several deep breaths
When your next inhale raise your heels bend your knees look forward and take as many steps as you need
to come up to the top of your yoga mat for a half forward fold once more straightening the spine looking forward on your
Exhale fold down to a forward fold relaxing your head
And how come up to standing with a straight spine reach your arms all the way up
Exhale release your hands down by your side standing up tall take a deep breath in and out through your nose
Inhale rotate your arms around and raise them all the way up
exhale forward fold
Inhale look up halfway and
Exhale plant your palms flat onto the floor step back into a plank
once more one foot at a time and from here lowering your whole body down to your belly and
Straighten your arms down by your sides
Place your forehead on the floor
Inhale lift your head and chest once more this time reach your arms back towards your feet
Keep the tops of the feet on the floor looking up and forward
half Shaolin asana
Exhale place your head back down onto the floor
Two more times inhale lift your head and chest reach your hands back towards your feet keeping the tops of your feet on the floor
Exhale lower your head down
And now lift your head and chest
Exhale lower down
Bring your palms flat onto the floor once more tuck your toes come through your hands and knees
straighten your legs into downward facing dog and
Hold your downward dog for a few deep breaths
When your next inhale raise your heels bend your knees look forward
And take as many steps as you need
To come up to the top of your yoga mat for a half forward fold – looking forward
exhale lower down
Into your forward fold here
On your next inhale. Come all the way up to standing and reach your arms up once more looking up
Exhale release your hands down by your sides once more for a Sun Salutation
Inhale rotate your arms around and raise them all the way up
Exhale forward fold hands to the floor. Relax your head over
And he’ll look up half way exhale
Forward fold down to plant your palms
Stepping back into a plank this time. We’re going to lower half way down into chaturanga
Dandasana, so just bend your elbows
So they’re at 90 degrees and then from here flip to the tops of your feet and press into an upward facing dog
straightening your arms
Press your chest forward
Open your collar bones wide
looking up and forward for an arch and
Then on your exhale press into the ground with your hands lift your hips up and back downward facing dog
Looking back towards your legs lift your hips up and back press your heels down towards the floor and hold your downward dog
for a few deep breaths
On your next inhale raise your heels bend your knees look forward
Take as many steps as you need to come up to a half forward fold at the top of your yoga mat
Exhale fold back down place your hands on the floor 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
From here come to lying flat on your back
Bend your legs and walk your heels in towards your glutes put your knees up towards the ceiling
for now place your palms flat onto the floor and
We’re going to come in to a bridge pose. So pressing into the ground with your hands and your feet
Lift your hips up coming to an arch from here. You have several options. You can take hold of your yoga mat and
Press your arms into the ground
Lifting your hips up further or for the full expression of bridge pose roll onto the outer edges of your shoulders
Clasp your hands together
underneath your body and lift your hips up a
little bit further
We’re going to hold our bridge pose and breathe here
And from here on clasp your hands roll out from underneath your shoulders and set your hips down
Give your legs a hug hugging your legs in towards your chest flex your feet. Hold on to your shins relax here for a moment
And
From here. You can release your hands from your legs and
You have a few options
you can roll to the right side and come to a seated position here with me or you can take a
Shavasana, and if you would like to do shavasana, feel free for another chest opening to use a rolled blanket
and lay on top of the world blanket placing it in line with your spine and
It’s supporting your spine and your head on the ground and it just creates a bit of a chest opening during your shavasana for more
mood boosting and
uplifting energy
So if you’re choosing to end your class here with me flex your feet under your knees cross your shins sit
Up tall bring your hands to your legs. Close your eyes and deepen your breathing
Bring your hands to meet at the center of your chest bow your head to your fingertips namaste
Thank you so much for watching and really hope you enjoyed this class
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Thank you so much for watching and I will see you next time


10 Min Yoga to Beat Winter Blues | Yoga to Make You Happy | ChriskaYoga


All credits go to Christina D’Arrigo Yoga – ChriskaYoga