20 Min Yoga for Abs and Core | Yoga for Weight Loss | Yoga to Burn Fat | ChriskaYoga

20 Min Yoga for Abs and Core | Yoga for Weight Loss | Yoga to Burn Fat |  ChriskaYoga



Hi, I’m Christina and welcome to my channel ChriskaYoga! In today’s video
We will be doing a yoga sequence for abs and core
This is a quick sequence that you can do to strengthen your abdominals and your core muscles to tone the muscles
Build more strength burn fat as well
I also want to share with you a new yoga challenge that I created
It’s a 20 day young challenge for flexibility
so a
lot of yoga challenges lately start at the beginning of the month and then go all the way to the end 30 days and
this one’s a bit shorter and it was designed for the month of July because most of my viewers are in the United States and
We have a kind of holiday in the first week of July. So I wanted to start it after the holiday
So the challenge officially begins of July night, but it is available to download from today
So you can check it out. You can download it check it out and then get ready to start on July night
The challenge is 20 days and all the classes are yoga stretches something gentle
They’re all aimed towards gaining and maintaining
Flexibility in your body. So by the end of the challenge you should be feeling way more flexible
mobile and increase or mobility and you’re finding in your joints and
It’s just a really great
Relaxing yoga challenge, the entire challenge is available to download so you can practice without internet connection
so if you’re traveling it’s great to take with you the sequences range from 10 minutes to 30 minutes long and
It won’t take very much of your day
So yeah
All the information is in the description box below
And on the screen in the cards if you would like to join this 20 day Yoga for flexibility challenge
I hope you join in it’s going to be really great
Also before we get started with this video if you aren’t yet subscribed to this channel
Hit that subscribe button down below the video. It is free to subscribe to this YouTube channel and our
You as a subscriber. So if you’re ready grab your yoga mat and let’s get started
begin by sitting in sukhasana or easy pose
Cross your shins
Flex your feet under your knees. Bring your hands to your legs sit up tall close your eyes for a moment
Take a deep breath in through your nose expand your ribcage wide
And take a deep breath out and soften the ribs back inward
Take a deep breath and through your nose spread your shoulders wide apart open your chest and your collarbones and
Breathe out through your nose soften your front ribs in towards each other
Take one more deep breath in and deep breath out
Slowly come to open your eyes when your next inhale raise your arms all the way up looking upward
Lengthen both sides of your body reach your arms energetically up towards the ceiling energy in your arms your hands and your fingers
On your next exhale
You’re going to twist your upper body to the right bringing your left hand to your right knee your right arm behind you
Looking as far behind you as you can remain even on both sits bones at the bottom of your pelvis on the floor
Hold here for a moment and breathe
When your next inhale reach your arms up once again come back to the center looking upward
Bend on your exhale you’ll twist in the opposite direction bringing your right hand to your left knee your left arm behind you
Twisting all the way around to the left looking as far behind you as you can
Remain even on the ground with your hips
And hold here
Slowly come back to Center reach your arms up on an inhale and
On your exhale bring your hands down by your sides and then gently walk your hands forward coming to a forward fold
Reach your arms out any amount that you can forward
Looking down keep as much length in your spine as possible
Hold here and breathe
Slowly make your way up to a seated position and will come to lying flat on the ground
From here hug the legs in toward the chest flexing both of your feet and hold on to your shins
Bring in here for a moment
Slowly release your hands from your legs and then from here keep your right leg hugged in towards the chest
Stretch the left leg out, but don’t place it on the ground keep energy in your feet as they’re flexed from here
Bring your hands around to the back of your head and lift your head up
And then you’re going to twist your left elbow to your right knee hold here
Feel your abdominals starting to work your obliques
And
Slowly come back to the center
Bring the legs back to both bending in you can keep your hands behind your head before we go to the other side
take a deep breath in and
a deep breath out
From here keep the left leg bent and straighten the right
Hover it above the ground lift your head off the ground and twist your upper body to the left
Bringing your right elbow towards your left knee
Hold here
Slowly come back to Center bending both of your legs place your head down onto the floor
We’ll do that right and left one more time. So hold here take a deep breath in and
a deep breath out
and
From here lift your head straighten your left leg and twist your upper body to the right
Left elbow towards your right knee hold here energy in your feet
energy in your legs
breathing
And slowly come back to Center place your head down for a moment before we take the final
movement here on the other side
Once again lift your head up straighten your right leg
Hovering above the ground twist your upper body to the left. Bring your right elbow towards your left knee
holding here
And come back to Center bending both of your legs place your head down if move your hands from your head and then wrap your
Arms around your legs one more time giving your legs a hug breathing into your hip sockets
Keep energy and your feet to keeping them flexed hold for a moment and breathe
And from here release your hands from your legs place your hands down onto the ground and then from here
They should be right your hand should be right at the edges of your yoga mat
So take your hands and wrap them around the edges of your yoga mat
Gripping the yoga mat and you’re going to use your hands on the ground to press into the floor as you lift your legs up
You can keep your feet flexed or actually point them up towards the ceiling to create a bit more
Assistance because we’re going to be lifting our lower body up and lowering it down with control
So no slamming your hips down onto the ground here
We want to use our abdominal muscles to lift our lower legs up
So lift the hips off the ground to point the toes up towards the ceiling and then slowly lower the hips back down
So it’s a very slight movement. We’re working the lower abdominals. You may not feel the workout or the
Muscles working here, but you might feel it tomorrow. You will likely feel it the next day so
Continue to do this several more times
Along with me pointing the toes up towards the ceiling lift the hips off the ground
You can use your hands on the ground to help you and then slowly lower them down
Lift the legs up lifting the hips off the ground and lower the hips back down lift the hips up
And lower it down
Five I think that’s five lower it down
Six and then lower it down seven lower it down and eight
Lower it down bend the legs you can release the yoga mat for a moment
Just relax here. We’ll repeat that sequence one more time
Breathing here for a moment
And
From here grip the yoga mat once again pressing into the ground with your hands and using the yoga mat to help you
Straighten your legs up towards the ceiling and do our leg lifts eight times
And he’ll lift the hips off the ground pointing the toes up towards the ceiling and lower the hips back down
Lift them up
Lower it down
three and
down four and down five
Down
six seven
And
last time
Good bend the legs release your hands from your yoga mat
You can hug your legs in towards your chest one more time. Flex your feet
Breathing here breathe into your abdominals your hip sockets your glutes your hamstrings
And slowly release your hands from your legs set your legs down and roll to the right side of your body
coming to your hands and your knees
Once you’re on your hands and knees touch your big toes together behind you separate your knees slightly apart
Set your hips on to your heels and we’ll come into a child’s pose
Bring your torso on your thighs your forehead to the floor arms out in front of you
Hold here breathing deeply
And from here make your way up back to your hands on your knees and we’ll come into a plank pose
Your hand should be right underneath your shoulders straighten one leg at a time coming to the ball of your foot
We’re going to hold plank
Your body should be in one straight line from the top of your head all the way down your spine down your hips and legs
to your heels
Breathe here feel your core starting to work as we hold this plank
One more breath and
Send your hips up and back downward facing dog
You can have a bend in your knees here and move your legs around
You can pedal your legs since this is our first downward dog to get some movement into your bike muscles
gently ease yourself into downward facing dog
Once you’re settled come to stillness
Your heels are pressing down towards the floor and your hips while going up and back on the diagonal
Feel free to keep a slight bend in your knees here as well if you’re still feeling a bit tighten your legs
Pressing firmly into the ground with both of your hands feeling your shoulder blades on your back
And from here
Raise your right leg up behind you
So your hips remain even we’re not opening the hip for this one keeping the hips even with one another
Your foot is flex. Your toes are facing the floor. Your heel is facing the ceiling
From here you’ll bend your knee
Bringing the knee in towards the nose. So you might come slightly forward as you bring your leg forward
hold here for a moment and
Then on your next inhale raise the leg back up towards the ceiling
From here bring the right knee and towards the right elbow coming forward once again and
Then on your next inhale come back into your three-legged downward facing dog and
Then from here, we’ll come into a twist bringing the right knee in towards the left elbow and
Then lift and leg back up
Into three-legged dog, we’ll take that sequence twice more knee towards the nose
Lift it back up
Knee towards the right elbow
Lift it back up
Knee towards the left elbow
Or an ease it back up one more round knee towards the nose
Lift the leg
Knee towards deep right elbow
Here you like a dog
And last one in your twist here and slowly lift the leg back up
Set the foot down onto the floor. You’ll rest your knees down on the ground
We’ll rest briefly in child’s pose hunter pink toes together
Sit your hips onto your heels bring your forehead to the ground and relax here for a moment
From here slowly lift yourself up will come back into downward-facing dog and take that
Sequence on the left tuck the toes press up into downward dog
And on your next inhale raise your left leg up behind you take an exhale bring your knee towards your nose
Inhale three-legged dog, exhale knee towards the left elbow
Three-legged, dog exhale knee towards your right elbow
Three legged dog once again
Knee to nose three legged dog knee towards your left elbow
Three legged dog and then twist
Last round a to nose
Lift it up
Knee to left elbow
Lift it up. I
Need to right elbow and raise it up
Let the foot down onto the ground
Place your knees down onto the floor. I’m just sitting on your heels for a moment
Place your hands on your thighs sit up tall close your eyes for a moment breathe deeply through your nose
From here slowly open your eyes come back to your hands and your knees
We’re going to take a forearm plank
Come down onto your forearms
You can place your palms flat onto the floor or clasp your hands together in front of you as I’m doing here
From here step one foot back at a time coming onto the balls of your feet
Keeping your body as we did in normal plank
keep your body in one straight line from the top of your head all the way down to your heels and
Hold here
Slowly set your knees down onto the ground come to sitting and come to standing on the ground
From here, we’ll take an AB sequence and am strengthening sequence in navasana or boat pose modified boat pose
so
Saving on the two sits bones at the bottom of your pelvis bringing the torso back on the diagonal and then you’ll raise your shins
to parallel to the floor
Keep your feet energized. I like to keep my feet pointed forward and
From here, you can release your hands from your legs stretch them out in front of you in the same direction as your feet
From here. We’ll take a toe tapping sequence
so you’re going to tap your right toe down and
We’ll alternate lift it back up
tap the left toe down and
Up
right
up
left
up
Keep going right and left
alternating
Last time
Good and cross the shins sit up tall for a moment. Give yourself a break
Bring it here. We’ll repeat that sequence one more time
And
From here bring yourself back into your modified boat pose or nutball sana
Shins parallel to the floor or feet pointed forward arm stretched out in front of you and we’ll repeat right and left
Feeling your abdominals working perhaps your quads your low back two more times
Last one
Good
Cross your shins in the opposite direction that you did before where symmetry
Bring around so your legs sit up tall for a moment
Take a deep breath in lengthen your spine all the way up
And on your exhale walk your torso forward coming to a forward fold
Slowly make your way up out of your forward fold
And bring your hands to meet at the center of your chest bow your head to your fingertips namaste
You can start for watching I really hope you enjoyed this class. If you liked this video, please hit that like button
Give it a thumbs up down below and leave me a comment. Let them know any video requests
We’d like to see coming up on this channel
also
don’t forget to check out that 20 day Yoga for flexibility challenge that I have available now to
Download and to stream join in on this challenge
It’s great for increasing flexibility in your body and mobility in your joints and your muscles
Releasing tension to move some stress is just a really great
Relaxing and yoga challenge and it’ll make you feel awesome after it’s done
So I hope you join in all the information is listed in the description box and on the street in the park
Tension of this video as well. Don’t forget to also check out my website chriskayoga.com, and
also, follow me over on Instagram @chriskayoga for your not motivation and inspiration behind the
Scenes in this channel so much more all of the links to everything that I mentioned are listed in the description box below
This video. Thank you so much. See you next time


20 Min Yoga for Abs and Core | Yoga for Weight Loss | Yoga to Burn Fat |  ChriskaYoga


All credits go to Christina D’Arrigo Yoga – ChriskaYoga