Yoga for Muscle Recovery | 25 Min Yoga Stretch for Sore Muscles | ChriskaYoga

Yoga for Muscle Recovery | 25 Min Yoga Stretch for Sore Muscles | ChriskaYoga


Hello and welcome to ChriskaYoga! In today’s video we will be doing a yoga sequence to recover sore muscles This is the perfect yoga routine to do if your muscles are feeling sore or tight Overused overworked, this is a great sequence for you to do to restore your muscles and get them back to normal Faster before we get started if you are not yet subscribed To this channel hit that subscribe button down below the video I post to free yoga classes on this channel every single week It is free to subscribe and I would love to have you as a subscriber So if you’re ready grab your yoga mat And let’s get started We’re going to begin in Child’s Pose so start on your hands And your knees bring your big toes to touch behind you separate your knees apart Set your hips onto your heels and relax your torso over your thighs bringing North forehead to the floor Stretch your arms out in front of you and relax them on the ground hold here and breathe deeply Lift your head up slightly to your left arm thread it underneath your right Bring the top of your hand to the floor and your left temple to the ground for a twist in your child’s pose hold here for several deep inhales and exhales You Slowly lift your head up and unwind from your twist Twist to the opposite side by threading your right arm underneath your left Bring your right temple to the ground and hold here Slowly unwind from your twist come up to a seated position Come on to your hands, and your knees bringing your shins parallel to one another these are right underneath your hips Walk your hands forward And bring your forehead to the ground reaching your arms out in front of you Hold here breathe sink your chest down towards the ground open your armpits towards the ground and relax You Slightly lift your head up off the ground and we’ll take a twist in this pose as well threading your left arm underneath your right The top of the left hand is on the floor reaching out the left temple is on the floor hold here in your twist Slowly unwind from your twists and twists in the opposite direction Threading the right arm underneath the left Bring the right temple to the ground relax here breathe deeply Lift your head up come out of your twist come back through your hands and knees position And step your right foot forward in between your hands coming to a low lunge the left leg is on the diagonal Send the hips down towards the ground stretching the front of your left hip Softening the right hip socket look down here From here shift your weight onto your left leg coming onto the knee stretch the right leg and flex the right foot Your hands are framing your right leg folding over towards the ground looking down Breathe here. You should be feeling a stretch on the back of your hamstrings and your calf and hold here Bring the right leg back underneath your body and switch sides Wand the left leg forward in between your hands the right leg is on the diagonal stretching the front of your right hip softening the left hip socket and breathe deeply Shift your weight back onto your right leg straightening the left leg and flexing the left foot Look down fold over the left leg feeling a stretch in your hamstring and calf And hold here Come up out of your forward fold bring your left leg back in and turn to sitting on the ground Stretch your legs out in front of you sitting up tall on the two sits bones at the bottom of your pelvis flex your feet on an inhale lengthen your spine And on your exhale come to a forward fold Bringing your hands to your shins your ankles or your feet look down hold here and breathe Slowly come up out of your forward fold From here bend your legs and bring the bottoms of your feet to meet each other at the center line of your body Knees are out to the side Lengthen your spine on an inhale and on an exhale fold over your legs once again You can hold on to your feet Or as I’m doing here. You can place your hands in front of you and turn your palms up towards the ceiling whatever you choose to do relax, and your phone fold you can close your eyes if you’d like and Breathe here Slowly come up out of your fold From here take your take your left leg and bring your heel in towards the blue cross the right leg over the left Pointing the right knee up towards the ceiling you can keep the left leg Straight if this is too much of a stretch for you at this time Up your left arm around your right leg bring your right arm behind you Inhale lengthen your spine exhale twist around to the right Looking as far behind you as you can Remain here keeping both sits bones on the ground and hold Slowly unwind from your twist coming back through Center We’ll take an open twist wrap your right arm around your right leg bring your left arm behind you Open your shoulders towards the left looking as far behind you as you can and breathe Unwind from your twist and switch legs bringing the left leg on top of the right If you’d like keep the right leg straight or bend it in bringing the right heel in towards the glute Pointing the left knee up towards the ceiling Wrap the right arm around the left leg bring the left arm behind you inhale lengthen your spine exhale twist around to the left Looking as far behind you as you can keeping both sits bones on the ground with each inhale lengthen your spine with each exhale twists a little bit deeper and remain here Slowly coming out to UM your twist And we’ll take the open twist bringing the left arm or on the left leg the right arm behind you Lengthen the spine before you twist around to the right remain here and breathe Slowly unwind from your twist coming back through the center and rub your legs and We’ll come to lying flat on the ground on your back Hug the knees in towards the chest holding on to the shins with your arms flex your feet If you’d like you can rock from side to side Gently massaging the low back on the floor if this is uncomfortable for you You can just remain still hugging the legs inward Breathing deeply in and out through your nose feeling a gentle stretch In your glutes and your hamstrings and your low back And remain here for several moments Release your legs down take your right ankle and cross it over the left thigh bringing the right knee out to the side Hold on to the left hamstrings with both of your hands hugging the legs in Towards the chest keep both of your feet flexed Hold here feeling a stretch the outer edge of your right leg and glute and breathe deeply Release your hands from your legs and your left foot down keep your legs in the shape where they are just twist them over To the left bring the bottom of your right foot to the floor Hold on to the knee with your left hand keeping it in line with your ankle and then twist your upper body to the right Reaching the right arm in out straight or bending it in a cactus shape as I’m doing here look over to the right feeling the twist here breathing in and out through your nose and Slowly unwind from your twist bring everything back to the center Take the right leg and cross the thighs on top of one another right on top of the left Hug the legs in towards your shoulders and hold on to your ankles Flexing your feet your left. Ankle is in your right hand your right. Ankle is in your left hand Holding here and breathing Release your hands from your ankles uncross your thighs And then take your left ankle cross it over the right thigh bring the left knee out to the side Hug the legs in towards the chest holding on to the hamstrings on the right with both of your hands flexing both of your feet Folding here breathing deeply in and out through your nose Release your hands from your leg set your right foot down keeping the shape of your legs intact Twist your legs over in that shape to the right Bringing your right hand to your right knee to keep it in line with your ankle Reach your left arm out to the left Bending the left arm in a cactus shape or keeping it straight Look over to the left close your eyes if you’d like Breathe here in your twist Bring your legs back to Center bring your head back to centre across your thighs left thigh over right? Hug the legs in towards the chest and hold on to the ankles flexing both of your feet Breathe here feeling a stretch in the outer thighs and glutes and remain here Release your hands from your ankles and uncross your legs From here hug the right leg in towards the chest Hold on to the left ankle with your right hand and set the outer edge of your left leg down on to the ground Hugging the right leg in with your left hand hold here feeling a deep quad stretch on the left side softening the right hip socket in avoid swaying your low back Hold here for several moments Release your hands from your legs switch sides hug the left leg in Take hold of the right ankle with your left hand and set the outer edge of the right leg on the ground Hugging the left leg in with your right hand Hold here as you feel a deep quad stretch on the right You can close your eyes if you would like to don’t forget to breathe and remain here You Release your hands from your legs you can hug your legs in towards your chest for one more moment before we come into shavasana Stretching your legs out onto the ground Separate them apart and relax your legs completely Have your hands down by your sides turn your palms up towards the ceiling Close your eyes come inward and deepen your breathing Focus all your attention and awareness on your inhales and your exhales If another thought comes into your mind, and you notice the thought is there Gently set it to the side and come back to focusing on the breath it doesn’t matter how many times that happens as long as you become aware of the thought and Then come back intentionally to focusing on the breath Remain here with this breath pattern You You Bring some slight motion back into your body by gently moving your limbs When you’re ready bend your legs roll on to the right side Rest there with your knees bent and your arm under your head for support Use your hands to help you come up to a seated cross-legged position Crossing your shins flexing your feet under your knees bring your hands to your legs Sit up tall close your eyes Bring your hands to meet at the center of your chest and bow your head to your fingertips namaste