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Yoga Workout for Arms and Core | 15 Minute Yoga for Weight Loss | ChriskaYoga


hi I’m Christina and welcome to ChriskaYoga. In today’s video we will be doing a 15 minute yoga workout for arms and core
you’re looking to build strength in your arm muscles and your core muscles and
also if you’re looking to lose weight this is a great sequence to do before we
get started don’t forget to hit that subscribe button down below
for more free yoga for me so if you’re ready grab your mat and let’s get
started well begin on our hands and knees bring your hands right underneath your
shoulders your knees right underneath your hips spread all your fingers wide
on the ground begin with a flat back take an inhale
we’ll come through some cat and cows to stretch and warm up from the core so
arch your back looking up and forward for it cow pose exhale and tuck the toes
perp the spine in the opposite direction look behind you for cat pose inhale come
back to your cat find your collar bones wide apart reach the chest forward take
an exhale and tuck the toes begin to curve the spine in the opposite
direction reaching the upper back all the way up towards the ceiling look
behind you inhale come back to your cow exhale come to your cat when we begin to move on your own timing
with each inhale find your cow pose then with each exhale find your cat pose and
continue to move on your own breathing one breath with one movement from here come to a flat back neutral
spine and we’ll come straight into a plank pose so keeping your hands right
underneath your shoulders straighten your legs one leg at a time coming to
the balls of both of your feet and hold plank your body should be in one
straight line all the way from the top of your head down your spine to your
tailbone down your legs all the way to your heels hold here for one more deep
breath in and then on an exhale send your hips up and back downward facing
dog you have a bend in your knees here
especially since this is our first downward dog send your hips up and back
on the diagonal press into the ground with both of your hands arms are
straight breathing here and then on your inhale come back into a
plank they might need to adjust so that your hands are underneath your shoulders
and hold here feel your body nice and strong and plank engage the core exhale
downward facing dog take a deep breath in and a deep breath
out one more time into plank take an inhale through your nose and lower your
hips down into plank pose hold here and on an exhale lift your hips up and
back downward facing dog last time inhale lower to plank hold plank for one
more deep breath in exhale downward facing dog
hold here breathe for a moment and from here and I said one more time
but we’re gonna do it again let her into plank and then we’re going to take side
plank so from here bring your left hand underneath your nose turn onto the outer
edge of your left foot and you can start with your hand on your hips stacking
your feet on top one on top of the other now if that’s too much for you at this
point feel free to place your left knee down onto the floor and then hold firmly
as you reach the right arm up towards the ceiling and look up this is
definitely not as much of a core workout but you will still start to feel it
after a while but if you’re able to stack your feet on
top of one another while she’s awesome a side plank and we’ll hold here and turn back into your plank for a
moment and on an exhale sign your hips up and back downward facing dog
take a deep breath in and a deep breath out from here we’ll take our side plank
on the right so drop your hips down into plank bring your right hand underneath
your nose and then turn onto the outer edge of your right foot stack your feet
if this is not an option for you today you can place your right knee down onto
the floor as I demonstrated on the other side wherever you are here in your side
plank or variation hold and turn back down into your plank and
send your hips up and back on an exhale downward facing dog take a deep breath
in and out from here just for a moment drop your
knees down onto the floor touch your big toes together set your hips onto your
heels your knees should be separated apart relax your torso over your thighs
bring your forehead to the floor and have your arms down by your sides and
Child’s Pose relax here for a moment roll yourself up to a seated position
and we’ll make our way into a forearm plank
so drop down onto your forearms and you can have your palms flat on the floor or
clasp your hands together right underneath your nose wherever you decide
to do your forearm plank here press firmly into the ground through your
elbows and rebound up through your shoulders hold firmly here as we step
one foot at a time back into a plank just as we did in our plank when we were
on our hands your body is in one straight line from
the top of your head all the way down to your heels hold here feel your core not
just your abdomen but all the way around to your back as well and under your
pelvic floor taking inhale through your nose and on your exhale swing your hips
up and back stay on your forearms so you’ll need to
walk your feet in into a dolphin pose so this is in case you’re unfamiliar this
is down on facing dog except on your forearms it’s called dolphin pose I’m
just gonna hold here and then from here walk your feet back and do a forearm
plank hold here as well inhale and exhale walk your feet in your hips up
and back dolphin pose really feel those arms starting to work and your core as
well you might feel it more now in the arms then you’re doing the core but you
will feel it in the core later last time walk your feet back to forearm plank
hold here and come back to your dolphin pose take a deep breath in
and a deep breath out drop your knees down to the floor sit onto your heels
relax your arms roll your shoulders out if you need to roll your neck out if
you’re feeling a little tight in the neck area as well and we’ll come to
sitting on the ground bring your legs out in front of you
I’m going to take a boat pose and navasana modified if you would like to
straighten your legs into the full expression of the pose feel free to do
so I’m going to do the modified version with my legs bent so sitting up tall on
the two sits bones at the bottom of your pelvis not rounding the spine trying to
avoid sitting on the tailbone so we’re going to sit up tall keep as much length
in your spine as possible and then send your torso back on the diagonal so
you’re still in a straight line you’re just tilted backwards a little
bit and then from here lift your legs up one at a time bring your shins parallel
or you can straighten your legs completely it’s up to you I’m doing this
version today engage your core feel those abdominals
working your back muscles as well reach your arms out towards your feet we’re
just going to hold here start to feel that core working and your hip flexors
as well and from here cross your shins sit up
tall say you deep breath in and a deep breath out we’ll take our navasana one more time
send your torso back on the diagonal lift your shins up parallel to the floor
toes pointed forward reach your arms out towards your feet palms facing each
other and hold here and cross your shins in the opposite way
sit up so take it inhale lengthen your spine this time on your exhale walk
forward come to a forward fold you can relax your forearms down whatever you
need to do however far you can fold forward today just look down close your
eyes for a moment and relax slowly walk yourself up out of your
forward fold if you would like if your workout of the
day is finished feel free to pause the video and take a shavasana and then when
you’re finished come meet me here to finish out the class so cross your shins
sit up tall close your eyes bring your hands to your legs take a deep breath in
and out through your nose and bring your hands to meet at the center of your
chest bow your head to your fingertips namaste

Joseph Wolf

9 Comments

  1. I really hope you enjoy this quick but intense Yoga Workout for Arms & Core!! Let me know in the comments below how you found this routine?? I always love reading through your comments 😊💕

  2. I love your yoga instruction videos! I found you after I got in an accident and you really helped guide me in the right direction for my recovery. I hope all is well with you and I'm looking forward to your next video!

  3. Your short routines are excellent for those mornings I am feeling a little "lazy" or are short on time. Thank you for all that you share with your community! You should be very proud of gifts and giving nature. I can already see a difference in my overall strength after just a few short weeks of your routines on an (almost) daily basis:)

  4. Good morning Christina! I did this workout in my 5am workout session! Loved it! THank you so so much always ! Have a great day!

  5. Thank you so much, I enoyed this quivk way to start my day! Namaste from London 🙏

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