16 Minute Yoga For Beginners 30 Day Challenge Day 3 With Fightmaster Yoga

Hi, it's Lesley Fightmaster
Welcome to day 3
And here we go, we're gonna start again on our backs
So remember the breath
Let's bring the hands on the ribs again today
Ribs and belly can feel the breath, inhale and expand those areas
And actually can feel it come all the way up onto the chest on the inhale
As you exhale, feel the breath empty all the way out slightly pulling in the belly
Keep that little constriction in the back of the throat for ujjayi breathing
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We're gonna draw the right knee in again, extend the left leg out
And circle the right ankle, so like to warm up the ankles
and the hamstrings
Circle in the other direction
And then extend the right leg up, extend it out, straighten the leg as much as you can
Flex the ankle on the right foot
Continuing that steady breath, allow the shoulder blades again to relax a little, make sure that you're not creating any tension
We're gonna hold the right shin and open the leg to the right side
But, instead of letting your left hip roll off the mat, try to keep your left hip grounded down
So as the right leg goes to the right, the left hip pops out, then don't go quite so far
Look over the left shoulder unless it bothers the neck
Breathing here
It's a nice gentle hip opening
Then come back to center as you inhale
And on the exhale, we'll twist
So take the right leg as far over toward the left side as you can comfortably
It may or may not touch the floor
Look over the right shoulder
And gently try and turn the belly to face up toward the ceiling
And then back to center on your inhale
Now extend the right leg out, draw the left knee in, circle the left ankle in one direction
And reverse
Inhale, left leg up
Reaching it up. Keep the right leg extended, pull the toes back so the right leg is active
Left leg is as straight as it will go
Keeping a little bend in the knee as needed
Now, as you continue, your hamstrings will stretch out more and more
But if your leg is straight, pull up on the knee cap, firm the quadriceps, the big muscle on the front of the leg
With all that stretching it's important to also engage the opposing muscles
So if you're stretching the hamstrings, you engage the quadriceps
Then we'll draw the leg in, hold the shin with the left hand, take the left leg to the left, but keep the right hip pressing down
So if the right hip pops above the floor, don't go quite so far to the left
Look over the right shoulder, breathing here
So again the breath is so important
So as we take time to focus on our breath, it helps to relieve stress
Just lengthening and focusing on the breath
Which is why yoga is so wonderful for stress relief
So we're starting off our classes a little bit shorter
So come back to center and then we'll twist
Take the knee to the left, look right
So we're starting off with some shorter classes in these 30 days and eventually they'll start to lengthen
My hope is that by the time you finish these 30 days, if you wanna keep practicing everyday you can practice our 90 days yoga fix
So come back to center
And flex the ankles lying on the back, natural curves of the spine
Inhale, reach the arms up and over
Keep the ribs and belly in
Draw the hip points up toward the lower ribs, tailbone reaches toward the heels
Exhale, arms back down
Just remember: only take the arms as high as you can without over arching the back
Inhale, arms reach
Without letting the ribs pop out
Exhale, arms down
And then bend the knees, roll to the right
And carefully come up, press the left hand down, let your head come up last as you come to sited
And then rolling forward to table position
Your wrists under shoulders and knees under hips
Inhale, warming up the spine, bring the chest forward, lift your chin, lift your tailbone up
Exhale, round the back, chin toward the chest
Inhale, drop the belly, lift the tailbone
Exhale, rounding, press away from the floor gently, pull ribs and belly in
Inhale, bringing the chest through
Exhale and rounding the back
And then coming to neutral, extend the right leg back, toes tucking under
And then we're gonna lift that right leg, remember: from the inner thigh
Don't let your back arch like I'm showing
Keep the ribs and belly pulling in
Outer right hip drops down, don't let it lift
Drop the belly down though
And lift that left leg up
Drop the outer left hip down
Don't open the hip, drop it down
Reach the right arm forward
Stretch through the arm and the leg, but keep drawing in ribs and belly
Breathing here
It's a little trickier, in fact, sometimes they call this one tricky cat
And then back to table
Once again, right leg back
Lift it from the inner thigh, drop the outer hip
Left arm reaches forward
Left hip pins in toward center
Pull the ribs and belly in strongly
You might start feeling this if you're not already
Lot of muscle in the back and belly needed
Set it down, left leg back
And we'll lift the left leg up, drop the outer left hip down
Reaching the right arm forward
Pull the ribs and the belly in
So our yoga practice makes us flexible and strong
So we're gonna settle all that down and come to child's pose
Hips back toward the heels as much as they will
Reach the arms forward, spread out the fingers
Inhale, drop the belly, lift the chin and tailbone up
Exhale, rounding the back
And then tuck your toes under, downward facing dog bending the knees
So stretch back as far as you can
Then knees back down, child's pose
Spread the fingers nice and wide, keep the arms straight
Inhale, back up onto the hands
Chest forward, drop the belly, little back bend
And then start to round the back, tuck the toes under, lift off the knees but keep them bent
Keep your hips way up into the air
Now, start to straighten the right leg, keep the left knee bent
And switch
Just gonna bicycle your legs
And then take the knees down again to rest in child's pose
So we do downward facing dog a lot, it is a great posture for lengthening the spine, taking away any compression in the vertebrae
So we're gonna come back up, bring the chest forward, drop the belly, lift the tailbone
Then tuck the tail, tuck the toes, lift the knees, adho mukha svanasana: downward facing dog
Straighten the legs any amount
But remember: if you're coming foward, then keep the knees bent, keep the hips high so you're stretching out the spine
So we compress our back when we're sitting or walking, standing, especially running
So downward facing dog is almost like being in traction so we're going, actually it's like being in traction, we're upside down, it's an inversion
And we're allowing space between each vertebra to get longer, so bigger space
We're gonna walk the hands and feet toward each other, any way you can
And bend the knees as needed
Now, bring your hands to your hip bones with bent knees
With a long spine come all the way up
So we're not gonna round the back, we're gonna keep the spine nice and long
We're gonna find tadasana
So this is our blueprint pose for all of our standing poses
Feet are together or hips width apart, but make sure the outer edges of your feet are parallel
And start to notice your feet and how they feel on the floor, we wanna press evenly
So you're gonna rock a little back and forth but press evenly through the base of the big toes, base of the little toes and our outer heels
Press your thighs back but then lengthen your tailbone down, because we wanna keep those natural curves
Pulling the belly
Keep the ribs drawing in
Lift the chest, shoulders up, back, down and then just let everything soften
Keeping the belly lifted. Chin is parallel with the floor
Legs are active
So now, each vertebra is stacked on top of the one below. This is safest position for you skeleton to be in, in tadasana pose
Inhale, palms face up, sweep the arms out, around and up
Now just like when we're on the ground, we wanna overarch the back sometimes, ribs out.
So instead pull the ribs in, keep lengthening the tailbone. You might take your arms wider or more in front of you, so they're not all the way up by the ears
Exhale, arms down
Inhale again, sweep your arms out, around and up
As you reach up, make sure your shoulder blades draw down toward the waist a little
We don't want the shoulders all bunched up by the ears
Exhale, and arms back down
Inhale, sweep your arms out, around and up
Reach out tall, straight arms, don't let the ribs pop out though, pull the ribs in and reach the tailbone down
Exhale, arms down
Inhale, sweeping the arms up
Elbows straight
Exhale, hinge from your hips so hips will go back as you start to come forward
So forward fold: your hands may not touch the floor, bend the knees as much as you need to
And you might just have your arms hanging off the floor, it's fine. Or hands on shins
So let's inhale, fingertips to the floor, or hands on shins or thighs to lengthen the spine
This is called ardha uttanasana
Then exhale, fold forward any amount, bending the knees as you need to. Hips above the heels if the legs are straight though
Come half way up again
And now bend the knees and hands to the floor, we're gonna come right back down to the knees
And sit back onto the heels
This is called vajrasana
If it hurts your knees, don't sit all the way back onto the heels
The knees are about as wide as the hips, lift up your chest
Lengthen your spine
If this one hurts, sit in a different position
Now take your right ear to right shoulder, take your right hand on the head, not pulling but just resting up there
Extend the left arm out and flex out the wrist. We'll stretch out the neck a little
Breathe into the left side of the neck
And then head to center
Exhale, left ear toward left shoulder, left hand on the head, right arm out, flex the wrist
Relax the shoulder blades, keep lifting the chest, make sure the upper back is not starting to round
Inhale, back to center
And now, we'll come right onto our backs again
So make your way down
Right ankle just past the left knee: thread the needle
Remember you can hold the shin or you can hold behind the thigh or you can always keep the left foot on the floor
Check in with the breath
And release
Left ankle just past right knee, flex the ankle, hold the right leg to the shin, behind the thigh or keep the right foot on the floor
Breathe nice long breaths
And release
Wanna take the sole of the feet together and let the knees drop apart
If you have yoga blocks, you can put them on the outsides of your thighs or you can make fists with your hands and let your legs rest on your fists
This is called supta baddha konasana
If it is not comfortable for you to be in this position, then either extend your legs straight out or you can bend the knees and put the feet onto the floor
And now, we will extend ourselves, our legs out into savasana
So, remember tailbone is gonna lengthen to the backs of the knees. If you were comfortable in soles of feet together, knees apart you can stay there for your savasana today
Or there's always bend the knees, feet onto the floor
But most importantly: let everything relax
Quiet mind and quiet body, savasana
We're gonna start to reawaken the body
Our quote today, which I just said earlier: "Yoga is not a religion, it is a science. Science of well being, science of youthfulness, science of integrating body, mind and soul" by Amit Ray
Roll to your right side and slowly make your way up to sited
Bring the hands together, sit up nice and tall in any comfortable position
And hands to the forehead to reminding us to have clear and loving thoughts
Let's bring our hands to the heart center so we can be reminded to have clear and loving intentions
And bring the hands to the mouth to remind us to have clear and loving communication
Sending positive energy to all beings everywhere, namaste: the light in me recognizes and honors the light in you
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Thank you so much! Bye-bye!