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15 Min Yoga for Standing Up All Day | Yoga for Tired Legs and Feet | ChriskaYoga


Hi, I’m Christina and welcome to ChriskaYoga! Today I will be sharing a yoga sequence that you can do If you have been standing up all day, perhaps your legs are fatigued you’re feeling tired in the ankles feet and legs This is a great routine to do so. I hope you enjoyed this one before we get started Don’t forget to subscribe and hit the notification belt so you don’t miss out on my free weekly yoga videos So if you’re ready grab your yoga mat now Let’s get started begin by sitting on the ground with your legs stretched out in front of you Flex both of your feet place your hands on your legs and sit up tall. You can start by alternating flexing and pointing your feet So flex one foot and point the other and do this about eight to ten repetitions keeping the rest of your body stable From here flex both of your feet and begin to rotate your ankles or round away from each other so you’re rotating them at the same time just Circling them out and around about eight to ten rotations And then switch the direction of your rotations Circling them in towards each other simultaneously slowly and smoothly Keeping the rest of your body in the same place about eight to ten times Slowly come to stillness and inhale lengthen your spine exhale forward fold Hold here feeling a stretch in the hamstrings the glutes the low back keep as much length in your spine as you can looking down From here bring your hands behind you Bend both of your legs cross the left ankle over the right thigh Keeping the right foot on the floor and they pointed up Flex your left foot left knee is out to the side hold here Feeling a stretch in the outer thigh on the left Release the left leg down and switch sides crossing the right ankle over the left thigh flexing the foot Feeling a stretch in the outer thigh on the right side Uncross your ankle come on to your hands and your knees keep your toes tucked and come into melting heart pose Stretch your arms out in front of you bring your forehead to the floor open your chest open your armpits towards the floor Hold here Slowly come up out of your forward fold keep your toes tucked and come to sitting on your heels You’re stretching the bottoms of your feet This may be intense if you’ve never done this before or if you have very tight feet So if it’s too uncomfortable for you, feel free to skip this pose But it’s a very good stretch for the bottoms of your feet So if you’re able to hold it sit up tall on your heels breathe through any discomfort and hold And from here make your way into downward-facing dog Coming into an upside-down V shape and as you’re here begin to alternate bending and straightening your legs Having some movement into your downward dog stretching the muscles in your legs here Slowly come to stillness Pressing the heels down towards the floor reach the hips up and back press into the ground with both of your hands hold here Inhale raise your heels and your knees look forward Step up to meet your hands into a forward fold and come up to standing I’ll take a standing calf stretch step the right foot back. Keep the left leg bent bring your hands to your hips Feeling a stretch in the right calf on the right side Keep that right foot or that right heel on the ground Lunge forward into the left leg and up like a mini lunge, but with the back heel on the floor and hold here Switch sides step the right leg forward step the left leg back Keep the left heel down feeling a stretch in the calf on the Left lunge forward into the right leg hold here Step that foot phone Mountain Pose with a wider stance so your feet are hips distance apart and parallel Inhale lengthen the spine exhale come to a forward fold from here We’ll take a twist bend the left leg reach the right arm up. Twisting the upper body towards the right looking up Hold your twist feeling of stretching the outer leg on the right side I’m back to Center and switch sides bend the right leg Straighten the left and reach the left arm up towards the ceiling looking up Feeling a stretch in the outer leg on the Left hold your twist Slowly come back to the center come up to standing and make your way down to lying on your back I’ll take a yen pose banana stretch cross the right ankle over The left leg reach your hips to the right and reach your hands and feet to the left Hold here feeling a stretch in the entire right side of your body and the right side of your leg Switch sides coming back to the center reach your hips to the left Hold on to your hands and reach your hands to the right Cross your left ankle over the right and reach your feet to the right as well Feeling a stretch in the entire left side of your body in the left side of your leg and hold here Go back to the center hug the legs in towards the chest relax the feet hold and breathe Lease your hands from your legs set them down Separate your legs apart and relax them completely place your hands down by your sides Turn your palms up towards the ceiling close your eyes come inward and focus on the breath Bring some motion back into your hands your feet your arms and your legs When you’re ready bend your legs roll onto the right side of your body and rest there with your arm under your head for support Use your hands to come up to a seated cross-legged position Cross your shins, flex your feet under your knees and bring your hands to your legs sit up tall Bring your hands to meet at the center of your chest and 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 the thumbs up Leave me a comment letting me know how it went for you also Don’t forget to subscribe to this channel for free weekly yoga videos for me Thank you so much again for watching and I will see you next time

Jerry Heath

2 Comments

  1. It's amazing the relief you get just from 15 mins of yoga, this felt great! I do a practice every night before I get into bed and it's varies from 15-30 mins, the pain relief is amazing! Especially if I do supported child's pose. That's the beauty of a home practice you can do 3 or 4 different styles of yoga in one practice. Thanks lovely for another quick practice, I love these because I make up playlist of 3 or 4 and I can work on where I feel or need it that day 🧘‍♀️❤️🧘‍♀️❤️

  2. You read our minds! This is the practical workout so many of us in retail need

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