30 Min Yoga for Colds | Yoga for When You Are Sick | Stretch for Cold and Illness | ChriskaYoga


Hi i’m christina and welcome to my, channel ChriskaYoga! In today’s video, we will be doing a yoga sequence for when you have a cold. I have a cold right now. I don’t know if you can hear it in my voice I almost didn’t film this week for this week’s videos but then i was like wait a minute it’s the perfect Opportunity to show people how to do yoga when you have a cold This sequence that i’ll be sharing with you today is going to help you alleviate some of the symptoms that brings Brings some of the symptoms that come, along with a cold Such as body aches fatigue just overall droopiness This sequence is going to help, you just to stretch out your body A little bit to get the blood, moving, again so you Don’t feel so tight and achy and it’s going to make you feel a little bit more Awake, so that you’re, not just wanting to sleep all day However sleeping all day might be a good thing if your body needs the rest yesterday if you haven’t seen it i shared a Tips video on everything that i do to kind of shorten the length of the cold whenever i do have a cold All the steps that i do to Actually help the cold move along faster and not be quite as drawn-out so if you Want to go check that video as, well i’ll leave a link on the screen and in the description box below Also for this class you will need one yoga block and all the substitutions for that will be listed in the description box below This video before we get started if you aren’t yet subscribed to this channel take two seconds and we’d really help Me out too just hit that subscribe button down below the video to help, this channel grow And expand and also you will be getting two free yoga videos on this channel Every single week without, fail, even when i’m sick Still post videos so please hit that subscribe button down below the video and it’s free i would love to have you Join us in this community of subscribers of awesome and really nice people so if you’re ready Grab your mat and let’s get started But you are going to take your yoga block come to Sitting down on top of it so I’ll show. You this way first You can, touch your knees together and hop your feet apart behind. You find them in the v-shape then take the block you go place at any height i like to play stuff a medium height and Then sit right on top of the block Your feet do not have to touch the block in beer asana here So just be sure that you’re sitting evenly on the block and You, don’t feel, any pressure or discomfort in your knee joints so I’m going to face this, way? sit up tall on top of the block on the two six bones at the bottom of your pelvis Close your eyes for a moment Have your hands just down, by your sides relaxed if you Would like you can have your hands on your thighs to plant them down onto something if you Don’t like the feeling of them dangling you can touch your heels or your ankles Whatever you’d like to do here just take a moment to quiet your mind and come inward focus your attention on your breathing if you have a cold in your nose and throat it’s likely that your congested So you can, breathe whichever, way that you would like to you can Breathe the traditional way that we do in our yoga classes through the nose or? You can, breathe through the mouth You can actually even, do some eje breath Which is breathing through the throat so Whatever you choose to breathe however you’re choosing to breathe just focus your attention on your breath and? Remain here for a few moments So take an inhale lengthen. Your spine sitting up tall And on your exhale drop, your chin to your chest and begin to roll your head around to the right Keeping the rest of your body stable and be very gentle with yourself here especially if you are ill The neck, muscles are probably tight And achy as I’m doing here you can, keep your eyes closed if you, would like to Just begin to roll out the head a few more times to the right Gently and slowly Drop the chin to the chest and begin to rotate to the other side Left ear to left shoulder looking up and then right here to right shoulder before dropping the chin to the chest Gentle and slow stretching out the neck muscles the shoulders and the upper back are stable for now Keeping your eyes closed or open if you, would like ever you choose And drop the chin to the chest Gently lift the head up From here lower the left ear to the left shoulder and then wrap the left arm around the head Don’t pull the head over to the side just gently, allow the weight of your arm in your hand to pull the head over? Stretching the neck muscles on the right Remain even on both sits bones your spine, is straight up shoulders are still even And slowly lift the head back up and we’ll take that on the other side Tilt the head over to the right bringing the right ear to the right shoulder Take the right arm wrap it around your head Gently, allowing the weight of your hand on your arm to pull the head over to the right Stretching the left side of your neck Remain, even with the rest of your body and just breathe Please, your hiram’s from your head, and bring your head back upright, and from here hold onto your heels With your hands and you’re going to press your chest up towards the ceiling looking up for a slight upper back arch open your shoulders Spread your shoulders and your collar, bones wide apart, and reach the center of your chest up towards the ceiling as you look up Just giving, yourself a bit of energy here You can press into your heels with, your hands and use that to rebound your chest up towards the ceiling and From here slowly come up out of your arch And from here we’ll take a twist so bring the right hand to the left leg, the left hand can remain on your heel And then use your arms on your legs to help you twist around to the left Looking as far behind you as you can feeling a twist in your spine With, each inhale that you take lengthen. Your spine up even further with. Each exhale twist just a bit deeper Slowly unwind from your tryst, and we’ll take that twist on the other side Bring the left hand to the right leg the right arm is on your heel behind you? Inhale lengthen your spine exhale use your hands to help you twist around to the right Just as we did on the other side with, each inhale that you take lengthen. Your spine, and with each exhale Twists just a bit deeper and hold here Slowly unwind from your twist coming back to the center remove your block and come to standing on the ground From here stretch your legs out to the side Flex your feet and point your knees and your toes up towards the ceiling your legs can Be as wide apart as you weren’t able to today from here bend your right leg in Bring the heel in towards the hips the right knee is out to the side You, can, keep it Relaxed here as it’s on the ground From here take an inhale and reach your right arm up towards the ceiling When your exhale fold your torso over to the left Keeping your left arm on your left leg, and lengthening the right side of your body reach up and over on the diagonal and Feel as much length in the side of your body the right side as possible and hold here Slowly, come up out of your phone to the side and you’re going to switch sides so take the right leg, stretch it out And bend the left Heel, and towards the hips left knee out to the side Remain even on both sits bones at the bottom of your pelvis flex the right foot And point the knees and toes up towards the ceiling the whole time when your inhale reach Your left arm up and on your exhale fold over your right leg Same as the other side reaching the left arm up and over on the diagonal feeling lengthen the whole left side of your upper body, and breathe here And slowly come up out of your fold and we will come into a twist From here straighten your legs out in front of you flexing both of your feet Bend the right leg and cross it over the left bring the bottom of the foot to the ground you have the option of keeping the left leg straight or bending it in Bringing the foot in towards the deep right glute Remain even on both sits bones at the bottom of your pelvis if you cannot remain even or if you’re feeling Joint pain, be sure to keep that left leg straight on your inhale lengthen Your spine and wrap your left arm around the right leg, bring the right arm behind you take another inhale lengthen Your spine up once again and on your exhale twist around to the right Just as we did with our other twists with, each inhale lengthen the spine setting up taller under the exhale twist a bit more and remain here Slowly unwind from your twist uncross your legs, and we’ll take that twist on the other side Start out. By stretching your legs out in front of you bend the left leg, and cross it over the right from here just like, we did on the other side you have the option of keeping the right leg straight or bending it in if you Bend it in just be sure that you remain even on both of your sits bones at the bottom of the pelvis Bringing the heel in towards the left glute from here Wrap your right arm around the left leg, and bring the left arm behind you take an inhale deeply Lengthen your spine Exhale twist around to the left Hold here as you lengthen. Your spine with, each inhale and twist a bit deeper with, each exhale Slowly unwind from your twist uncross your legs, and we’ll come to lying on our back From here take the right ankle and cross it over the left Thigh, hug the knees in towards the chest holding on to the hamstring on the left with, both of your hands Flexing both of your feet to protect. Your joints hold here for a moment, hugging the legs in feeling A stretch in the hamstrings the outer edge of the right leg Softening the hip sockets and hold Slowly, release your hands from your thigh set the left foot down on the floor keep your legs in this shape we’re Going, to twist the lower body to the left Bringing the bottom of your right foot to the ground you can Keep your left hand on your knee your right knee to help it stay in line with the ankle From here reach the right arm out but bend it in a cactus. Like shape look, over to the right And you’re going to relax here for a few deep breaths Lilly, come back to center, bring the lights back to the center Uncross the ankle, and switch sides take the left, ankle cross it over the right thigh Flex both of your feet as you lift up your right foot holding on to the hamstrings on the right side with your hands Hugging, the legs in towards the chest feeling. A stretch in the outer edge of the left hip Softening the hip sockets and breathe here for a moment Slowly, release the hand from the thigh bring the foot down to the floor, and then twist the lower, body to the right Bringing the bottom of your left foot to the ground Keep your right hand on your left leg, keeping the knee in line with. The ankle, and twist over to the left with your head Reach your left arm out. And bend it up in that cactus shape to open the chest and Hold here in your twist Slowly unwind from your twists come, back to the center and cross the ankles from the thigh And we’re going to take a shavasana for this shavasana i suggest that you elevate your head slightly especially if you have Nasal congestion or sinus pressure you, don’t want to be lying flat as you May know already it causes more pain in the sinuses in the nose if you are lying flat as opposed to Elevating your head so i suggest either getting a pillow. A blanket Whatever you would like you don’t want to tuck your chin in towards your chest you want to keep your chin elevated you Want to keep as much space in your throat and neck as possible and just slightly elevate your head so once you have your pillow of choice Come to lying on the back if you can rest your head and your shoulders on the pillow. That would be ideal? Stretch the legs out onto, the crown, when you’re ready Separate them slightly apart from each other and relax them completely Have your hands down, by your sides and turn your palms up towards the ceiling Close your eyes and begin to deepen your breath However you can to breathe in this illness that you might have You can, breathe through your mouth if you need to that’s totally fine if you have, nasal congestion Just begin to focus on your breath relax here Bring, some slight motion back into your body, by gently moving your limbs your hands your feet your arms and your legs And the legs roll on to the right side of your body Rest here with, your knees bent and your arm underneath your head for support Use your hands to help you come up bringing yourself to a seabed cross-legged position Flexing the feet underneath the knees bring the hand civil legs Close your eyes and begin to deepen your breath once again Take a deep breath in lengthening your spine and deep breath out Bring your hands to meet at the center of your chest, bow. Your head to your fingertips namaste Thank you so much for watching i hope you enjoyed this class if you, liked it give it a. Thumbs up Let me know if it helped you in any way alleviate some of your cold, symptoms i know, doing the class actually helped Me so if it helped you out i would love to hear, about it in the comment section below This video of course if you are not yet subscribed to this channel hit that subscribe button down below the video takes two seconds it’s Completely free and i would love to have you as a subscriber and as a part of my community of Subscribers of awesome and amazing people so please join us and subscribe below for even more yoga, from me helpful yoga tips and advice i have a, new Website coming out soon when i say Soon it has to be done by december so stay tuned for that but to visit the current website now with Awesome yoga resources and free yoga challenges visit, my website chriskayoga.com. Of course, also do not forget to follow, me on instagram For yoga, motivation inspiration behind the scenes of this channel Plenty of updates on the insta story i actually update on the insta story more often that i post photos So definitely head on over to instagram and follow, me over there as well. All of the links to everything are listed in the description box below. This video Thank you so much see you next time

18 thoughts on “30 Min Yoga for Colds | Yoga for When You Are Sick | Stretch for Cold and Illness | ChriskaYoga

  1. I really hope this video helps you to feel better!! Being sick is awful, and I hope you feel better soon!! Don't forget to check out my cold remedies video that I posted yesterday as well to help speed up those cold symptoms and get back to feeling normal again! Check it out here: https://youtu.be/MIUMMM5GBIQ

  2. This was a great practice after a long day, loved it!! Look forward to your at home remedies, much love, namaste 🙏 💖 💖 💖 💖

  3. This was an excellent routine! After fighting a cold/flu for several days, I felt much healthier after starting my day with this routine.

  4. Thanks Christina , I think one of the best thing about this video is, you were actually ill, so when I did that when I was ill, I feel like this video is what you actually do to help yourself, and to help me too! <3

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