20 Min Yoga for Stress & Tension | Yoga for Anxiety and Stress Relief | ChriskaYoga

20 Min Yoga for Stress & Tension | Yoga for Anxiety and Stress Relief | ChriskaYoga


Begin in Tadasana your feet parallel to one another hips distance apart Standing up tall and breathing deeply Close your eyes come inside for a moment Feel your feet on the ground Feel the energy going upwards through your spine Through the crown of your head take another deep inhale Through your nose and release it out And on your next inhale clasp your hands together at the small of your back and arch your upper back looking up Opening your shoulders Using your hands and your arms To help you open the chest you can add some movement as I’m doing here if you’d like And release your hands back down by your sides and breathe on your next inhale do that once more clasp your hands together at the small of your back straightening your arms and Looking up release your hands from the clasp and on another deep in breath, raise your arms up towards the sky Above your head Take an exhale and fold over into utanasana forward fold and then walk your hands Outward into a downward facing dog ending your knees generously alternate bending and straightening your legs Pedaling through gently waking up your leg muscles Keeping those hips going up it back at the same time just Working through those legs nice and slow moving continuously slowly working through your muscles and breathing deeply as you do so and Now come to stillness in your downward facing dog breathe Here you can still keep your knees bent if you’d like especially if you’re practicing this in the morning, that’s when we tend to be our tightest, so keep those knees bent and Now set your knees down onto the floor Touch your toes together behind you separate your knees about the width of your mat so a little wider than usual Set your hips back and relax your head down onto the floor keeping your arms stretched forward into a modified child’s pose remain here sink those hips down releasing the tension from there You can close your eyes and just breathe as you stay here for a few more deep breaths Really getting into those legs not back And take an inhale now lift your head up take your left arm and thread it underneath your right coming into a gentle upper back twist setting your temple on the floor and just stay as [you] breathe keep your hips and your legs even just twisting your back and Now coming into the other side so lifting that head up and switching arms Taking your right arm. Thread it underneath your left set your right temple down twisting your upper back and keeping your legs and hips even on the ground breathing into your back and Still breathing into your hips as you sit them onto your heels and gently releasing out of the twist coming back through center Come back on to your hands and knees tuck your toes and come back into a downward facing dog I’ve taken my down dog a little bit wider here So I’ve placed my legs wider than hips distance you can do that Or just come back to hips distance apart on an in-breath take your right leg and step it forward coming into a low lunge dropping your left knee on the floor you [can] keep your back toe tucked or come back on to the top of your foot and Just stay here and breathe if you’re comfortable here, and you’d like a bit more of a hip stretch You can walk your front foot out to the edge of your mat and then drop onto your forearms as I’ve done here Still breathing as you sink your hips down towards the ground [hitting] a bit deeper into those hip flexors take one more [deep] breath here and Now coming back up onto your hands lifting your torso up take your front foot and walk it all the way over [to] the left coming onto the Outer edge of your Lower leg keeping that shin as parallel as you can to the front of your mat Staying on the top of that left foot behind you sinking those hips down and If that’s comfortable for you, you can drop onto your forearms [and] breathe here if you’d like even more of a stretch You can reach your arms forward Bring your head down onto the floor. This is pigeon pose you might need some padding or leverage underneath your hips So if you’re feeling very uneven in this pose Take a moment and pause the video grab a blanket or a towel and set it underneath your hips before you come into this pose now bring your torso upright Slowly walking your hands back in slowly come back onto your foot coming back through low lunge press into the floor with your hands tuck your back toe and then step right back into a down dog once again gently nice and slow and Come back to hips distance with your legs or wider or whatever feels good in this moment. We can keep your knees, bent as well And then your next inhale take your left leg and step it forward in between your hands drop your right knee onto the floor Come on to the top of your right foot behind you [then] stay here for about two Deep breaths and as you sink those hips down with each exhale breathe here If this is a challenge stay here if you’d like a bit more of a hip stretch a bit deeper into your hip flexors you can take your left foot and Walk it out to the edge of your mat and drop onto your forearms Continue to sink your hips down towards the floor with each exhale breathing deeply through any discomfort you might be feeling from the stretch and Trying to release any tension from your hip area which is where we tend to carry a lot of our stress and tension? And now gently coming back up onto your hands take your left foot and walk it over to the right Crossing it over bring your shin to the floor keeping your shins parallel as you can to the front of your mat and now gently coming onto your forearms if This is too much for you. You can come back [onto] your hands Staying here in pigeon pose, and you also have the [option] of walking your hands forward and coming on to your forehead Just continuing to breathe in pigeon Once again getting even deeper into those hip flexors as I said earlier this area along with our shoulders Definitely hold a lot of our tension and our stress, so when we feel tension It’s definitely important to focus on softening the hips and shoulders and now coming up onto your hands this time Gently just [rock] yourself to the left and come straight into a cross-legged position TSukasa [no] sitting up to all bring your hands to your knees you can close your eyes for this and Drop your chin to your chest let me into a few head and neck circles keeping your body Stable your hips your legs even on the floor not sitting on our tail. Bone as we rotate our head to the right gently and Softly not moving too fast just Circling out the tension from our neck coming into the other side start rotating your head around to the left You can gently move your shoulders as you rotate your head. Just keep the rest of your body stable breathe and circle your head Find your last rotation here, and then drop your chin to your chest Gently lifting your head up and starting to circle your shoulders backwards up and back Gently working through the front of your chest one more rotation backwards and now coming forwards with your shoulders Circling them up and forward getting into your shoulder blades or your upper back area come one more rotation forwards and now shrug your shoulders up by your ears and On an out breath release it out in Breath shrug your shoulders up and on an out breath completely release it out bring [your] arms out to the side [now] bring your right arm underneath your left bend your elbows and bring your palms to facing each other if You can’t bring your palms together. Just bring the backs of your hands together as long as you’re stretching your shoulder blades as We release the tension from our upper back here still sitting up tall sitting on our to sits bones Not sitting on our tail bone our spine is straight our upper arms are parallel to the floor Our legs are calm stable relaxed and Continue [to] breathe into that space right underneath your shoulder blades take one more breath here and Bring your arms out to the side now switching sides Take your left arm underneath your [right] bend your elbows bring your palms to meet each other or the backs of your hands to meet each other and Have energy and your fingertips reaching up towards the sky these are eagle arms or arms from the Garuda Sauna Of energy through the crown of your head as your spine remains straight Stretching those shoulder blades the upper back area releasing the tension from there taking a few more breaths here and Now releasing your arms out to the side bring your hands down Clasp your hands together at the small of your back and arch your back here once again Stretching the front of your shoulders here And then release your hands down by [your] sides bring your feet to meet each other now coming into baddha Konasana bound angle pose sitting up tall into your heels in towards your hips take an inhale and on your exhale fold your torso down Looking towards your legs you can use your elbows on your knees to help your knees down towards the floor if they’re not there already and Try and keep as much length in your spine as you can as you fold your torso over your legs Getting deep into your hips once again stretching those hip flexors [and] hip sockets and Breathing also getting a stretch in your low back inner thighs Maybe even your outer thighs take one more breath [here], and slowly coming back up Stretch your legs out to the side now oop, [Avista], Konasana wide Angle Leave your toes and your knees pointed up towards the sky on and out breath fold your torso over your leg Coming into another forward fold still keeping your knees in your toes pointed up towards the sky As you fold forward looking down keeping as much length in your spine as you can breathing into your hips once again Really getting into those inner thighs and Your low back as well staying here for a few more deep breaths and Now slowly walking your hands back in towards your hips Bring your hands behind you point your fingertips towards your legs and once again open your chest up towards the sky reach your heart center forward and into the [front’s] of your shoulders and Bring yourself up from the arch come onto your back bring your feet to the ground knees are bent Block your heels a few inches away from your hips I flat on your back here Take your right [leg] and cross it over your left thigh, and then grab your left shin hugging your knees in towards [your] chest breathing Just stretching your hips once again the outer edge of your right hip is stretching you’re softening through your hip sockets If you’d like to add some movement as I’m doing here rocking from side to side. That’s okay, too Or just stay still Breathing as you stretch here Taking one more deep breath here and then release [your] hands from your leg just set your left foot down bring your arms to a cactus position and Twist your hips to the left by setting your right foot flat on the floor look over to the right and Breathe into your twist gently twisting around Keeping your legs in the same position that they were before just twisting your lower body in the opposite direction of your upper body You can also bring your arms out to the side if cactus is uncomfortable for your shoulders Take one more deep in breath and out breath coming back up to the center switch legs bring your left leg to Crossing over your right thigh hug your knees in grabbing onto your right shin and staying here Breathing through your discomfort Try and use your exhales to help you stretch even deeper Every time you stretch further Your tension is releasing even more from your muscles So try and be gentle with yourself Don’t force it Just breathe through the stretch Just a few more deep breaths here getting ready [now] to set your right foot down onto the floor and Twist your lower body to the right setting your left foot on the ground Keeping your arms and cactus or stretched out [to] the side and just look over to the left Twisting your spine around while you’re still stretching your hips You’re also stretching the front of your shoulders as your arms are in cactus so if the cactus is Uncomfortable as I said earlier just stretch your arms out to the side you can close your eyes as you remain here Still breathing deeply Feeling your body stretching feeling the tension releasing from your hips and shoulders and your back Your lower back your upper back and slowly come back to the center lift your legs up Uncross your ankle from your thigh and come into soup to a vatta, Konasana or reclined [Baddha], [Konasana] Bring the bottoms of your feet together still lying on your back rest your arms down by your sides and turn your palms up towards the sky if This is too intense for your hips you can rest blocks or blankets underneath your legs for some support or you can just do regular Shavasana with your legs stretched out and relaxed so [as] you remain here wherever you’ve chosen to be Come back inward and Deepen your breath Breathing in through your nose and out in the same way as before Noticing the pathway of the breath Noticing the rise and fall of your belly as you’re breathing here imagine that with each exhale You’re releasing any tension left over in your body and remain here with that breath pattern [with] Each exhale that you take you’re releasing out any remaining tension Coming back to your body now bring slight motion into your hands your legs And when you’re ready bring your legs back to meet each other roll onto the right side of your body rest here with your arm underneath your head for support and Once again when you feel ready use your hands to help you and come up to a seated position Sitting up tall bring your shins to cross in front of you sitting in Su kozma And your hands to your knees and close your eyes take a deep inhale through your nose and release it out Say thank you to yourself for taking the time out To relax and release your tension and feel grateful Knowing that you’re taking the steps that you need to live with less tension and stress Thank you so much for joining me [today]. I hope you have a wonderful rest of your day namaste

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