30 Min Yoga to Make You Sweat | Yoga for Weight Loss to Burn Fat | ChriskaYoga

30 Min Yoga to Make You Sweat | Yoga for Weight Loss to Burn Fat | ChriskaYoga



Hi, I’m Christina and welcome to my channel, ChriskaYoga. In today’s video
We will be doing a 30 minute yoga class to make you sweat. This is a cardio class
It is great for building up muscle building muscle strength burning fat
It’s a great mix of vinyasa yoga, hatha yoga
And it will definitely make you work up a sweat
Speaking of working up a sweat if you are anything like me
you have
Active weird that you’ve spent quite a bit of money on it’s a big investment some of this active wear the leggings the sports bras
We spend a lot of money on them and then we sweat in them cuz we work really hard during our yoga practice
Or any other fitness activities running that we do anything of that nature where we sweat locked
especially in the summer months and then that sweat smell kind of sticks around on your active wear and it’s
Such a shame because the active wear is pretty pricey and we want it to last and we want to be able to wear it
For a long time. So, in comes OdorKlenz. This is a laundry additive
It’s great for removing that body odor smells. So this is an environmentally friendly
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Use this sport laundry additive with warm water for your active wear specially formulated for body odors
You can use it on your yoga pants your sports bras your tank tops which ever sportswear you use
It is specifically designed for that
You can use this with warm water and a non scented
Detergent use it on your toughest laundry load to get out any musty smells body odor smells any lingering smells
It’s perfect to make your activewear
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Which is important because when we want to motivate ourselves to work out having fresh active wear is key
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CY15 to get 15 percent off of your purchase. So let’s get going with this sweaty yoga routine
So if you’re ready drop your yoga mat and let’s get started
Okay, we’re gonna start down on their hands and knees and Child’s Pose. So come to your hands and your knees
Tuck your big toes together behind you separate your knees apart
Set your hips on to your heels and relax your torso over bring your forehead to the floor
Begin to deepen your breathing plant your mind for a moment
Draw your attention inward and focus on your breathing
You can close your eyes if you would like to
Remain here for several deep breaths
Slowly make your way up onto your hands and your knees bring your shins parallel to one another bring your hands right underneath your shoulders
We’ll take several cat and cow stretches on an inhale
Tuck your toes looking up spread your shoulders wide apart exhale for cat pose untuck your toes
Weight your upper back towards the ceiling. Look towards your thighs
Take an inhale for cow pose tuck your toes arch your back. Look forward and up
Exhale and tuck your toes and curve your spine
Look behind you
Move on your own breath timing with each. Inhale that you take find your arch and
With each exhale find your curve for cat pose
And just move with your own breath
Just one more
And
From here come to a flat back
neutral spine from your hands and knees position
Straighten your right leg out behind you. We’re going to take a tricky cat
So your right leg is out behind you foot is flexed knee and toe are down towards the ground
Hips are even with one another
once you have your balance initiate that core so engage your abdominal muscles here and
Then reach your left arm out in front of you palm is facing the center line of your body
Now what you’re doing here is you’re finding your balance
Reaching your left arm out in front of you and your heel out behind you. So it’s opposing directions from your hand to your heel
hold for one more breath and
Then set your hand and your knee down onto the floor and switch sides
Where you use your left leg out behind you flex that foot hips are even knee and toe or down towards the ground
And once you have your balance get that core engaged
Reach your right arm out in front of you palm facing the center line of your body
you’re reaching out in opposing directions from your hand to your heel and
Hold here
And then set your hand and your knee back down onto the floor
From here. We’re going to come into a plank pose. So straighten one leg out at a time and
Hold there plank
Hold here bringing the deeply
And from here on in exhale send your hips up and back downward facing dog
We’ll take plank once more
So breathe here for a moment
And then from here on lower your hips back down coming into plank once again
Hold plank, firmly your body is in one straight line from the top of your hand all the way down your body to your heels
And from here send your hips up and back downward facing dog breathe for a moment
On your inhale raise your heels bend your knees
Look forward and take as many steps as you need coming to the top of your yoga mat
For a half forward fold straightening your spine. Feel free to bring your hands to your shins looking up halfway
and
Then take your necks Hale from here and fold your torso down into a forward fold
One you’re in town slowly will come up to standing with a straight spine
Reach your arms up looking towards your hands
Lengthen your whole body reaching through the side body
and
Exhale release your hands down by your sides. Well, take several Sun breaths
So on an inhale rotate your upper arms around and raise them all the way up
Exhale bend your knees forward fold. Bring your hands to the floor. Relax your head
Inhale, bring your hands to your shins look up halfway
straightening your spine exhale
Fold back down all the way
Inhale, come on all the way up to stand and reach your arms up exhale
Release your hands down by your sides. We’ll take that twice more inhale rotate your arms around
Raise them all the way up
Exhale bend your knees slightly and fold over into a forward fold hands to the floor
Relax your head completely
Inhale, bring your hands to your shins look up halfway
Exhale fold over once again
Inhale come all the way up to standing reach your arms up
Now exhale release your hands down by your sides last time for one Sun breath
Inhale rotate your upper arms around
Raising your arms up
and exhale
Bend your knees slightly to fold over your torso over your legs. Bring your hands to the floor
Inhale, bring your hands to your shin bones, press into your shins and straighten your spine half way exhale
Fold back down hands to the floor relax your head
Inhale, come all the way up to standing relate your arms all the way up
Exhale release your hands down by your sides
inhale for a Surya Namaskar a
Modified Sun Salutation eight. We rotate your upper arms around once again and raise them all the way up
Exhale fold over Bhutan asana forward fold hands to the floor
Relax your head
Inhale, bring your hands to your shins. Look up halfway exhale
Plant your palms flat onto the floor step back one foot at a time into a plank pose
hold here breathe for a moment and
From here set your knees down on tuck your toes and slowly lower your whole body onto your belly. Bring their forehead to the ground
Elbows pointing up towards the ceiling
Inhale come to a low Cobra keep the tops of your feet on the floor
lift your head and shoulders off the ground using your upper back muscles to hold you up and
Then exhale lower your head down
Inhale once again lift your head up for low Cobra
Exhale lower down
Inhale lift your hand up
Exhale lower down
Press into the ground. You can come through your hands and knees if you have like tuck your toes
Straighten your legs into downward facing dog
Hold and breathe here
And he’ll raise your heels all the way up bend your knees
Look forward take as many steps as you need to come to the top of your yoga mat for a half fo unfold
Bring your hands to your shins. If you would like more lengthen your spine exhale
Fold over hands to the floor relax your head completely
And now come all the way up to standing Anza ghin with a straight back reach your arms all the way up
Exhale release your hands down by your sides. Take that Sun Salutation once more and
He’ll rotate your upper arms around and raise them all the way up
exhale forward fold
Inhale hands to your shins
Looking up halfway straightening your spine exhale
Fold back down and plant your palms flat onto the floor step back one foot at a time
once again into a plank
hold plank
And
From here lower your knees untuck your toes lower your whole body onto your belly
Put your elbows up towards the ceiling head to the ground
Run your inhale lift your entire torso off the ground
Turn on to lock into your elbow joints, you’re holding yourself up with your arms into a full Cobra bhujangasana
Cobra arch
Gently press yourself back down onto the ground
lowering down
Tuck your toes make your way into
downward facing dog and
Once again, hold breathe deeply here
And he’ll raise your heels bend your knees look forward take as many steps as you need to come into your half
Forward fold here at the top of your yoga mount
exhale fold back down
Inhale come all the way up to standing reaching your arms up towards the sky
Exhale release your hands down by your side stand up tall take a deep breath in
And a deep breath out
Inhale set your hips back and reach your arms up and forward for you to cat asana fierce pose
Sit those hips back most of your weight is behind you you should be able to lift your toes off the ground
Energetically reaching up on the diagonal through your arms
On an exhale keep your legs where they are and fold your torso over into a forward fold
relaxing your head
Inhale hands to the shins look up halfway
Exhale plant your palms flat onto the floor step back one foot at a time into a plank pose hold here
On an exhale send your hips up and back downward facing dog take a deep breath in and a deep breath out
Inhale raise your right leg all the way up behind you keeping your hips even step that foot forward
In between your hands use your arms to help you if needed
Press into the ground with both of your feet
Lift your arms up for high lunge lunging forward into your right leg keeping that left leg
Straight and then we’re going to actually bend and straighten the left leg. So keeping the right leg
Stable your arms are stable
bend
Your knee down hovering it above the ground and then lift it back up to straight
Repeat bend and straighten drop down number three
for four more four
Three
Two and one
Straighten into high lunge
Hold here
Energetically pressing down through the ground into your legs reaching up through your arms
And then on an exhale set your hands down to frame your right foot step back downward facing dog take a deep breath in and
out
On your next inhale send your left leg up behind you keeping your hips even step the foot forward
In between your hands and knee is directly above that. Ankle, press into the ground with both of your feet
Raise your arms up for high lunge on the left
Lunging forward into your left leg your back leg is straight reach your arms up
Getting ready to hover that knee above the ground straighten it back up two
Three four
Five
Six
seven and eight
High lunge for a moment before you frame your front foot with your hands step back downward dog
Hold our dog
Breathing here
On your next inhale raise your heels bend your knees
Look forward take as many steps as you need to come to your half forward fold hands to your shins
Exhale fold all the way down relax your head completely
Inhale sit your hips back reach your arms up and forward once again for fierce pose
And
On your next inhale stand up nice and tall exhale release your hands down by your sides in
House that your hips back reach your arms up and forward for Fears pose once again
hold and breathe
On your exhale keep your legs where they are come to your forward fold relax your head
Inhale, bring your hands to your shins look up halfway
Exhale plant your palms flat onto the floor step right back into a downward facing dog
Inhale raise your right leg all the way up behind you
Keep your hips even with one another step that foot forward in between your hands. Bring your right knee directly above the right ankle
Set the back foot down at a 45 degree angle and align your front heel with your back arch
Press into the ground with both of your feet
It’s been your arms around bringing your torso up into a warrior two on the right side
Hold here
We’ll add some movement to our warrior two take an inhale straighten your right leg reach your arms all the way up
exhale, press back down warrior two
Inhale straighten your leg reaching up
Exhale warrior two
Inhale straighten your leg and reach up
Exhale warrior two
Inhale one more time
And then from here reach your arms out
Keep that right leg straight reach your torso over your right leg until you can’t reach any further
Set your hand down on your leg. Just avoid placing your hand on the knee wherever you can reach on your leg today
Reach your left arm all the way up and look up towards the ceiling for triangle pose trikonasana on the right side
Hold here
Energetically activate your muscles in your legs
you’re not locking into your knee joints looking up towards the ceiling and
breathe
From your press into the ground with both of your feet come straight back to your warrior to
spin your hands down to frame your right foot come back to the ball of your left foot and slip right back into a
downward-facing dog
Hold and breathe for a moment
Take it inhale raise your left leg all the way up behind you step it forward in between your hands
Set your back foot down at 45 degrees align your left heel with your right
ulchhhh
It’s bring your arms around lunging forward into your left leg and will remain here for a moment in our warrior two on the left
From here, we’ll add some movement into warrior two straighten your left leg reach your arms up
Inhale and on your exhale, press down warrior two and now straighten your leg reach your arms up exhale
Press down and warrior two
Inhale straighten your legs reach your arms up exhale
Press down one more time
Inhale straighten and reach and from here cross your arms down
But keep your left leg straight and then reach your torso over your left leg until you can’t reach any further
Set your hand down on your leg avoid placing the hand on the knee
I’ll go with locking into your knee joints holding your legs with your muscles
activating those muscles
Reaching up with your right hand looking up towards the ceiling and hold in your triangle pose on the left side
From here
Press into the ground with both of your feet to lift up your torso at the same time
Come briefly back through wearing your to send your hands down to frame your left foot
Come on the ball of your back foot and step that left foot back into downward facing dog
Hold here breathing deeply in your downward facing dog
And from here drop your knees down come to a seated position
From here bring your torso back slightly on the diagonal in your hands behind you raise your shins
So they’re parallel to the floor and parallel to one another
And once your legs are out to reach your arms out in front of you hold here for a moment
And then we’re going to tap our toes down alternating right and left
So from here tap your right toe down leaving the rest of your body stable and raise it back up to parallel
Tap the left toe down raise it up
right and up
left and up
right and up and
Up right up left up feel those abdominals working
left and hold here and
From here cross your shins
flex your feet underneath your knees sit up tall and
Exhale come to a forward fold for a moment
Slowly inhale come back up to a seated position. We’re going to repeat that come back to your modified. Navasana
Make sure arms forward and
Begin tapping your toes down right and up
left raise it up, right and
left
Right
up
Left up one more time, right and up
Left and raise it up hold here
and
Cross the opposite shin in front
Inhale lengthen your spine
And exhale fold back down
Slowly roll yourself up to a seated position
Straighten your legs out in front of you feel free to use prompts to modify if you would like
Stretch your legs out in front of you sitting up tall the two sits bones at the bottom of your pelvis feet are flexed
On an inhale lengthen your spine and on your exhale come to a forward fold
Holding on to your shins or ankles your feet every reach today looking down towards your legs
Close your eyes if you would like to relax here in your stretch
Slowly make your way up out of your fo word or fold bend your right leg
Pointing your knee up towards the ceiling and he’ll wrap your left arm around your right leg. Bring your right arm behind you
Inhale lengthen your entire spine up and on your exhale twist around
To the right looking as far behind you as you can
Remaining sitting up tall and the two sits bones at the bottom of your pelvis
holding here and breathing deeply
From here on wine from your twist coming back to the center bring your knee out to the side
Bring the bottom of your right foot to your left inner thigh
Once again, inhale lengthen your spine up and exhale fold over your leg
You can hold on to your leg or your foot or just rest your hands on the floor
And wherever you are in this forward fold, relax and breathe
Slowly come up out of your forward fold straighten your right leg and bend your left
Put your knee up towards the ceiling wrap your right arm around your left leg
Bring your left arm behind you. Inhale lengthen your spine
Exhale twist around to the left looking as far behind you as you can
Breathing deeply here in your twist
Slowly unwind from your twist bring your left knee out to the side bring the bottom of your left foot to your right inner thigh
And how lengthen your spine up once more exhale fold over your right leg
Looking down holding on to your shin your ankle your foot where every reach today
breathing deeply here
Slowly come up out of your forward fold and will come to lying on their back
From here hug your legs in towards your chest holding on to your shins with your hands breathe
Hugging your legs in feel your hip sockets
Softening feel your low back getting a gentle stretch as well as your hamstrings and your gluts
And just relax here for a moment
From here take your right ankle and cross it over the left thigh bringing your right knee out to the right
Hold on to the hamstring
with your hands in between your legs and
breathe here stretching the outer edge of your right leg keeping both feet flexed to
Protect your joints relax wherever you are in this stretch and breathe deeply
Remove your hand from your leg release your ankle from your thigh and switch sides. Take your left
Ankle across it over the right thigh. Bring the left knee out to the side
Hold on to the hamstring with your hands hugging your legs in towards your shoulders
Stretching the outer edge of your left leg
Keeping both of your feet flexed hold here and breathe deeply
Remove your hands from your legs set your left leg down
Then we’ll take a shavasana stretching your legs out onto the ground
Relax them completely. Try your palms up towards the ceiling right next to your sides
Close your eyes begin to deepen your breathing
Breathing deeply in and out through your nose
Focus all of your attention on your breath and remain here
Bring some slight motion back into your body by gently moving your hands and your feet your arms and your legs
Bend your legs roll onto the right side
Rest there with your knees bent and your arm underneath your head for support
Use your hands to help you come up to a seated cross-legged position
Cross your shins flex your feet underneath your knees. Bring your hands to your legs. Close your eyes
take a deep breath in through your nose and
a deep breath out
And bring our hands to meet at the center of your chest to bow your head to your fingertips namaste
Thank you so much for watching I really hope you enjoyed this class
If you liked it hit that like button down below
The video and with the subscribe button down below the video as well and the notification bell next to the subscribe button
It is free to subscribe and I would love to have you as a subscriber
Once again, thank you so much to odor cleanse for partnering with me on this video today
Don’t forget if you want to get those tough body odor smells out of your yoga wear your active wear any sport or that you
Use that you get sweaty in you want to get that smell out of those
clothes naturally without any harsh chemicals and definitely give OdorKlenz a try by clicking that link in the description box below and then using
The code CY15 to get 15% off your order for even more yoga resources. Check out my website
chriskayoga.com and follow me over on instagram as well @chriskayoga for
Yoga motivation and inspiration and behind the scenes to this channel all the links to everything that I mentioned including
The link to where you can find oder cleanse are listed in the description box below. Thank you so much. See you next time


30 Min Yoga to Make You Sweat | Yoga for Weight Loss to Burn Fat | ChriskaYoga


All credits go to Yoga With Christina – ChriskaYoga