30 Min Yoga for Balance | Full Hatha Yoga Class for Beginners | ChriskaYoga

30 Min Yoga for Balance | Full Hatha Yoga Class for Beginners | ChriskaYoga



Hey, it’s Christina in today’s video
I’ll be showing you a 30 minute yoga class to improve your balance so to start out come on to your knees place a
Yoga block in between your heels and then place your sits bones right on top of the block you can adjust the height to whichever
Is comfortable for you and then bring your hands to your thighs sit up tall close your eyes and begin
Lengthening your inhales and exhales focusing on your breathing as you’re here feel yourself balancing on the block
Feel your spine lengthening up from your tailbone all the way through your whole back to the crown of your head
feel tall
feel centered and grounded
Continue to breathe deeply
With each inhale lengthen up through your spine with each exhale feel even taller
You can slowly come now to opening your eyes remove the block and come onto your hands and knees
Bring your hands right underneath your shoulders and your knees right underneath your hips
Legs are parallel to each other coming into cat and cat on your next inhale arch your back
Looking forward fucking your toes behind you feel your spine coming into an arch on your exhale
Curve your spine in the opposite way looking behind you and on tucking your toes
continue
Inhale and arch once again tucking your toes looking forward and on an exhale now curved
Looking behind you towards your thighs curving that spine
Continue to move with your breath with each inhale find the arch with each exhale find the curve
At the same time pressing all ten fingers firmly into the ground as you move in and out of arching and curving
every time you look behind you on your exhale reach that mid back up towards the sky and
Every time you look forward and up arch your back and spread your collar bones wide
Keep breathing deeply
Coordinating your movement and your breath one movement with one breath
Ajax Hale curve looking behind you hae-jin help March looking forward talking your toes
continuous movement continuous breath
deepening your inhales and exhales now just a few more now March looking up and
exhale curve looking behind you take one final arch now and
Come into your final curve
Hold this exhale here. Just don’t hold your breath
Hold the posture kill that mid-back reaching up towards the sky, and then now come into a neutral spine
From here tuck your toes press into the floor with all ten fingers and lift your hips up straightening your legs into a downward dog
Your first downward dog of this sequence begin by pedaling through your legs so alternate bending and straightening your legs
Every time you straighten your leg behind you slowly send that heel down towards the ground
Just gently warming up your hamstrings and your calves and all the muscles in the backs of your legs
Just keep on moving keep on gently stretching those muscles
and
Getting ready to come into stillness in your downward dog
Sending your hips up and back at the same time send your heels down towards the floor
Feel your shoulder blades on your back coming in towards each other and in towards your ribs
Now all ten fingers planted firmly into the ground
And take an inhale now and raise your heels all the way up and your knees look forward
And step your feet up to your hands coming into a forward fold
Take an inhale and come up halfway looking up and then exhale come back into your forward fold
Now on an inhale come up to standing with a straight back bring your arms out and up
And then release your hands down by your sides into Tadasana Mountain Pose when you’re next inhale rotate
Arms all the way out and raise them up towards the sky looking up
Take an exhale and fold your torso down back into your forward fold inhale straighten your back looking up halfway and exhale
Fold back down into a forward fold and step back into a plank pose
Lower yourself down onto the ground one straight line coming to your belly
and then raise your
Torso up coming into a cobra pose
Full Cobra keep your hips rooting down towards the floor try not to lock into your elbows here
And then slowly bring yourself back down onto the ground
Your forehead down tuck your toes and then come right into a downward facing dog from there sending your hips up and back
heels down towards the floor and
Take one more breath here
And then take an inhale and raise your right leg up behind you and step it forward in between your hands coming to a lunge
Drop your left knee down onto the floor
Untuck your toe make sure your right knee is directly above your right ankle in front of you press into the floor with your right?
Foot and lift your torso we’re using your arms up towards the sky keeping your palms facing each other breathe
Here as you send your hips down reach your arms up now
Take your hands to meet at the center of your chest and twist to the right bringing your left elbow to your right thigh
Using your arm on your leg to help you twist even deeper with each exhale
try and keep your balance here by engaging your abdominal muscles and
Continuing to try and twist even deeper with each exhale
engage your abdominal muscles now and twist back to the center reaching your arms up towards the sky and
Place your hands down onto the floor once again tuck your left toe and step your right foot back into a plank
moving through chaturanga dandasana
upward facing dog
And then downward facing dog once again
Lifting your hips up and back
breathing here
And on your next natural inhale take your left leg and raise it up behind you can you up toes down?
Set that foot forward in between your hands coming into lunge on the left side drop your right knee down onto the floor
untuck your right toe
Make sure that your left knee is directly above
Your left ankle and press into the floor with your left foot as you raise your arms up towards the sky
lifting your torso up
Breathing here is your deep stretch in your hips making sure you’re reaching up through your fingertips
On your next inhale bring your hands to meet at the center of your chest and twist around to the left bring your right arm
to your left thigh as you did on the right use your arm on your leg to help you twist around a
little bit deeper than before
Keep breathing and lengthening through your spine as you twist
And engage your abdominal muscles now and slowly unwind from the twist lifting your arms back up
Set your hands down on the floor framing your front foot tuck your back toe step back into a plank and move through your vinyasa
coming through chaturanga dandasana
upward facing dog and downward facing dog
Staying here for one more breath
And then take an inhale and raise your heels all the way up bend your knees look forward
And step or jump your feet to the front of your mat coming into a forward fold inhale ardha uttanasana
Looking up halfway and exhale come back down
Inhale come up to standing with straight back bring your arms out enough and then release your hands down by your sides into Tadasana
Take an inhale one more time and rotate your arms all going out and raise them up looking upward
Fold your torso down uttanasana forward fold placing your hands on the floor
Inhale our totin on all looking up halfway and exhale plant your hands down and step back into a plank
exhale lower above the ground two inches inhale press into an upward facing dog and exhale
Send your hips up coming into a downward facing dog remain here for a moment breathing deeply
Feeling the downward dog shape in your body
On your next inhale raise your right leg up behind you and then step it forward in between your hands coming into a lunge
Make sure your right knee is directly above your right ankle here press into the floor with both feet and lift your torso
Lifting your arms reaching your fingertips up towards the sky
Come to bringing your hands to meet at the center of your chest and twisting around to the right
Bringing your left arm to your right thigh this requires a bit more balance so make sure you’re engaging those abdominal muscles
Focusing on one spot in the room with your eyes and keeping your head
Lifted as your spine should be in one straight line from the top of your head all the way down to your tailbone
Engage your abdominal muscles now to prevent from falling and unwind from your twist set your hands down on to the floor
Step back into a plank and then move through your vinyasa chaturanga dandasana
Upward facing dog and send your hips up and back into a downward facing dog
But just your stance if you need to send your hips up and back at the same time send your heels down towards the floor
And on your next inhale now take your left leg and raise it up and then step it forward in between your hands
Coming into a lunge on the left side make sure that your knee is right above your left ankle here
And then lift your torso up reaching your arms up keeping your palms face each other
Coming into our twist on the other side bring your palms to meet each other at the center of your chest and twist around towards
The left bringing your right arm to your left thigh
Keeping your legs where they are just twist your torso around use your arm on your leg to help you twist
lengthen through your spine and gauge those abdominals now and slowly unwind back to the center lifting your arms up and
Say your hands down onto the floor framing your front foot step back into a plank once again and move through your vinyasa
One more time chaturanga dandasana upward facing dog and right up into a downward dog
breathe here for a moment feel your body settling here your breath coming down and
Feel that shape in your body as well
On your next inhale raise your heels all the way up and bend your knees look
Forward and step or lightly jump your feet to the front of your mat
Take an inhale look up halfway and on your exhale fold back down
Come up to standing on your next inhale reaching up and then bring your hands down coming into Tadasana
Take an inhale and rotate your arms out and raise them up
exhale fold back down forward fold uttanasana
Inhale look up halfway and exhale come back down and step back into a plank pose go through your vinyasa
Coming into chaturanga dandasana upward facing dog and downward facing dog
Breathe here for a moment
Feel that down dog shape in your body once again
all ten fingers planted into the ground
Take an inhale and raise your right leg up behind you
Step it forward in between your hands coming into a lunge on the right side making sure your right knee is directly above your right
Ankle and then lifting your torso up
breathing here for one moment and
Now bring your hands to meet at the center of your chest
Shift your weight all the way onto your right foot bringing your torso forward
Getting ready to come into warrior three
Lifting your left leg up behind you and then once you’re ready reaching your arms forward
your body should be in one straight line from your left heel all the way to the of your head and
Also through your fingertips when your next inhale bring your hands back to me at the center of your chest
Gently set your back foot down onto the floor coming back through your lunge
And then moving through your vinyasa once again hands on the floor step back into your plank and chaturanga dandasana
Upward facing dog and then send your hips up into a downward facing dog
When your next inhale take your left leg and raise it up behind you and then step it forward in between your hands
Coming into lunge on the left left knee directly above your left ankle press into the floor with both feet and lift your torso up
arms are facing each other
Fingertips are reaching upward
Start engaging those abdominal muscles now as you bring your hands to me at the center of your chest
shift all of your weight forward
And then when you’re ready lift your right leg up behind you find your balance here
And then release your arm
Stretching out in front of you if you fall out of this balance at any time just come right back to it
It’s all about practice and everything will come in time
Engage those abdominal muscles now
so you don’t fall over send your back foot down onto the floor gently back into a lunge and
Then reach your arms up towards the sky
Coming through your vinyasa one more time set your hands down onto the floor step back into a plank and come into your chaturanga dandasana
upward facing dog and downward facing dog
When your next inhale raise your heels all the way up bend your knees
Look forward between your hands and step or lightly jump your feet to the front of your mat coming into a forward fold
Take an inhale and look up halfway
Then on your exhale fold back down on your next inhale come up to standing reaching your arms up and then releasing your hands down
Coming into jordana bring your hands to meet at the center of your chest and breathe here for a moment
You can close your eyes feel the difference in your body
And you can slowly come to opening your eyes now step your legs out wide to a little wider than the distance of your own
Leg make sure you have some yoga blocks or thick books handy turn your right toes in
About 45 degrees and your left toes all the way out
Align your left heel with your right arch
Keep your leg muscles
Active and engaged and reach your arms out to the side on your next inhale reach your right hip back and your left arm forward
over your left leg coming into triangle pose
And you can’t reach any further forward set your hand down on either your leg your ankle your foot or the floor
Wherever you reach today, and then reach your right arm up towards the sky
Stay here and breathe as you lengthen through your spine keeping your leg muscles active
Reaching up energetically through your top arm through your fingertips will come into Halfmoon pose now
So slowly look down you can grab your book or your block whenever you have
Place your right arm on your hip and slowly shift your weight onto your left leg
We’re using your right leg up keep the inner edge of your right foot parallel to the ground
once you find your balance here, you can raise your right arm up and
Balance in this Halfmoon pose as you remain here
You can keep your hand on the block or you can place your hand on the floor whatever
You need at this moment you also have some options as to where you can look you can look forward
You can look up or you can look down depending on where you’re comfortable with your balance today
I’m each day it may be different
So you just have to play around with it entity and once again if you come out of your balance here
That’s totally fine. Just come right back into the pose and
Try it again the whole purpose of this sequence is to improve your balance and to help you balance
Longer and stronger so practicing these poses will definitely help you out in that
So to come out of Halfmoon pose look down at the floor if you aren’t already
Slowly bend your standing leg bringing your hand back onto your hip and settle back down into a triangle pose once you’re ready
Press into the floor with both feet come up to standing with your torso bring your arms down
Take a deep breath getting ready to come in to the other side turn your left toes in
45 degrees now turn your right toes all the way out align your right heel with your left arch activate your leg muscles
Engage the top thighs
So you don’t lock into your knee joints and your arms out to the side and on an in-breath reach
Over that right leg pulling that left hip back at the same time
But you can’t reach any further drop your hand down on your shin your ankle or your foot or the ground and then settle into
your
Triangle pose by reaching your top arm up towards the sky keep lengthening through your spine keeping your spine in a line from the top
Of your head all the way to your tailbone
Reach energy up through that left arm having energy in your fingertips in your hand as well not leaning too much on that right arm
Getting ready now to come into our half moon pose bend your right leg
Drop onto your block if you need it put your hand on your hip on the left
And then slowly raise your left leg off the ground keeping your inner edge of your left foot
parallel to the floor and once you have your balance raise your top arm towards the sky once again and
Breathe here as you balance if you would like to change your focus you can look down
Forward or up you have those three options depending on your balance today
It’s a little bit easier to look down at the floor, so just be kind to yourself
And be patient
Everything comes in time so see where you are today with your balance
Getting ready to come out of the pose look down towards the floor if you aren’t already place your top arm on your hip and
Gently place your left foot back on the floor coming back through
Triangle pose and then pressing into the floor with both of your feet to come up to standing turn your feet to parallel
Bring your hands on your hips now bend your knees and then step or lightly jump your feet to the center line of your body
Coming into Tadasana getting ready to come into tree pose
Take your right leg and raise it up hold it in your hand now turn that leg out from your hip and take your ankle
Place it in the inner thigh of your standing
Leg or if you can’t put it there put it down on your shin below your knee never place your foot on your knee joint
Once you’ve gotten your balance you can either bring your hands to your hips to meet at the center of your chest
or raise your arms up towards the sky as I’m doing here and
Stay here and balance and tree pose as I’ve mentioned in all the other balancing postures
we’ve done if you fall out of the balance that’s no problem at all just come right back to it and
Resume the position there’s no harm in falling or practicing balance here. We’re trying to get better at it
So don’t be so hard on yourself just a few tips to help you balance in this posture
If you’re having some trouble engage your abdominal muscles
Keep reaching energy up through the top of your head and rooting down through your standing leg
And also try focusing on one spot in the room with your eyes
To come out of Tripos release your arms down or release your foot from your standing leg
And if you would like to you can shake out that standing ankle rotate your ankle around just to get the blood
Circulating back in that leg since you are standing on it for quite a bit and now
Getting ready to come into the other side
So take hold of your left leg now turn it out from the hip
Grab hold of your ankle and place it on your inner thigh your standing leg
Or place it on the shin off your standing leg just not on your knee joint
Once you’ve gotten your balance you can bring your hands to your hips to the center of your chest
or you can raise it up like I’m doing here and
once again
Find your balance and tree pose as you remain here keep rooting down through your standing leg and at the same time rebound
Energy up and reach it up through your fingertips and through the crown of your head as well
you can also think of pushing your right leg and
Towards the bottom of your left foot at the same time so everything is coming in towards the center line of your body
just hold here for a few more deep and full rounds of breathing and
As usual if you fall out of this balance just come right back to it and resume where you were before
To come out of tree pose release your arms down by your sides remove your foot from your standing leg
And then you can shake out that standing leg by rotating your ankle in circles and doing what you need to do
We’re going to come into our final balancing pose of the sequence eagle pose
So bring your arms out to the side
And then bring your right arm underneath your left bend your elbows and bring your palms to facing each other
Take your right leg and cross it over your left, and then wrap your foot around your calf
So if you can’t do this you can always just leave it to the side of your leg
Whichever you can today
That’s totally fine
And then just keep those knees bent as you balance here keeping your upper arm bones parallel to the floor
Keep sitting those hips back and reaching your fingertips up have energy
reaching up also through the crown of your head keeping your spine nice and straight and
Keep engaging those abdominal muscles to help you balance
Hold for one more breath, and then you can slowly release your legs release your arms, and then set them down by your sides
Getting ready to come into the other side
take your arms out to the side and then place your
Left arm underneath your right this time cross your upper arm bones and bring your pumps are facing each other
Lift your left leg and cross it over your right?
Wrapping that foot around your right calf if you can if not just leave it to the outer edge of that calf
Hold here keep those knees bent keep those upper arm bones parallel to the floor
Energy reaching up through your fingertips and the crown of your head keep that balance by engaging your abdominal muscles
If you fall out of the pose just come right back wherever you are
Take one more deep and full breath here
And slowly release your legs release your arms and
Come to a seated position on the ground
Stretch your legs out in front of you try not to sit on your tailbone so sit on those two sits bones at the bottom
Of your pelvis keep your feet flexed and take an exhale now and fold your torso over your legs
Coming into a word fold-in dandasana
You can grab hold of your feet if you can reach them
If not just hold onto your shins and your ankles rather you reach today. Don’t force your body to do things
That’s not ready to do the stretch will come in time
So just keep practicing and to keep being kind to your body take one more deep breath here
and
Then you can slowly on an inhale come back up with your torso and now bend your right leg and cross it over your left
stepping on that foot
Then if you are able to bend your left leg in towards your hip if that’s not possible for you
Just keep it straight
And either way wrap your left arm around your right leg and twist around to the right bring your right arm behind you
As we did in the previous
Twists keep lengthening up with each inhale and with each exhale try and twist just a little bit deeper than before
Not forcing anything too much
Take one final breath here
And then you can slowly unwind from the twist and come into the other side
Cross your left leg on top of your right you can keep your right leg bent or straight depending on your current
flexibility and
wherever you are here wrap your right arm around your left leg twist around to the left bring your left arm behind you and
Once again lengthen up through your spine with each inhale
Or the exhale twist around a little bit deeper keeping both hips even on the ground as your twist
Stretching your back and your shoulders
Then starting to unwind and calm yourself down
Slowly and gently come out of the twist and come into baddha konasana
Or bound angle pose by placing the bottoms of your feet together
Your knees out to the side sit up tall with your inhale and on your exhale fold your torso over your legs
use your elbows on your knees to help your knees down towards the floor if they aren’t there already and
Breathe as you stretch here getting a deep stretch in your hips your inner thighs your low back
Your outer thighs breathing through any discomfort you might be feeling
On your next inhale slowly bring your torso back upright
Bring your knees in towards each other and come to lying on your back
Hug both knees in towards your chest grab hold of your shins, and if you’d like you can rock from side to side gently
Massaging your lower back on the floor if that’s comfortable for you. If not just stay still and hug those knees inward
Take both legs and drop them over to the left side of your body twisting your upper body to the right
And just relax here as you gently twist around
Reaching your right arm out to the side looking over to the right trying to keep that right shoulder on the floor
Keep both knees to the left
You can use your left arm on your knees to help them stake out
Then just breathe into your spine as it twists round all the way from the top of your head
Down your back down to your tailbone
Take one more breath here
Now slowly bring your knees back to the center and come into the other side dropping your knees to the right side of your body
Looking over to the left reach your left arm out to the side keeping that left shoulder on the floor
Breathe here and gently twist around once again
All the way from the top of your head down your spine to your tailbone your spine is in a spiral
Breathe and now slowly come back to the center with your legs and reach your legs out to
Shavasana or final pose of the sequence separate your legs slightly apart relax them out turn your palms up towards the ceiling
Close your eyes and come back to breathing deep inhales and exhales through your nose
coming inward
Allowing each exhale you take to relax you deeper and deeper into the floor
Calming you down
releasing all tension from your body and
Remain here with this breath pattern
Slowly come to bringing slight motion now back into your body
By moving your extremities your hands your feet your arms and your legs
Then when you’re ready we’re all onto the right side of your body
Then rest there with your knees bent and your arm underneath your head for support
Stay here for as long as you need
And once again when you’re ready use your hands to help you come up to a seated position
Toss your shins in front of you and sukhasan up bring your hands to your knees sitting up tall close your eyes
And take a deep inhale through your nose
Releasing it out in the same way
Take a moment of gratitude for yourself for taking the time out to practice yoga
To do what you need to do to improve your balance
Your overall well-being
Take one more deep inhale and exhale
Bring your hands to meet at the center of your chest and bow your head to your fingertips
Thank you so much for joining me today. I hope you have a wonderful rest of your day namaste


30 Min Yoga for Balance | Full Hatha Yoga Class for Beginners | ChriskaYoga


All credits go to Christina D’Arrigo Yoga – ChriskaYoga