15 Minute Yoga For Beginners 30 Day Challenge Day 5 With Fightmaster Yoga

Hello, it's Lesley Fightmaster
And welcome to day 5
30 days of yoga for beginners
So let's come on to our backs
And the knees are bent
Close your eyes. Couple of breaths here just to kinda settle in
You always wanna turn the atention toward the breath
Also take a moment to scan your body
Just starting to notice if there are areas that feel tight or you might have a little pain here or there
By the way if you're ever having pain during a yoga pose, stop immediately
That is your body saying "I don't like this, don't do this"
So it's a good indication, our bodies talk to us with sensations
So we're gonna take the right ankle just past the left knee. We'll start with thread the needle today
So drawing the legs in any amount. You can also keep the left foot on the floor
So as you draw the legs in, you might feel more of a stretch in the right hip
Make sure you flex the right ankle the whole time
And if your right knee is drawing way into toward your chest, maybe you can move it a little bit forward
So the ankle and the knee are about the same line if possible
And then we'll slowly release
And switch. Left ankle past the right knee, flex that ankle and bring the hands through
Holding anywhere on the right leg or keep the right foot on the floor instead
So it doesn't matter, I know I've said this several times already, but it really doesn't matter how deeply you get into a pose, it just matters that you feel a stretch
When you feel the stretch, then the fresh blood is moving in and the toxins are moving out. So that's all we need to worry about
And then of course with our breath practice that's moving more oxigen through the blood, through the body which is wonderful
Long breaths help to relieve stress
And one more breath here
Release
Rolling off to the right side, with your left hand press up, let your head come up last
And rolling forward
Right onto the hands and knees, and then hips to heels: child's pose.
We'll extend the arms forward. Spread the fingers out nice and wide
And now we're gonna try and turn those inner elbows up toward the ceiling
Press extra weight in the thumb and first finger
Tuck the toes, lift up and back. Keep the knees bent down. Down dog.
Arms are shoulders distance apart, the feet hips width
We're trying to wrap the outer upper arms, the triceps, back, toward the back of the mat
And the biceps, the inner upper arms, spin toward the front of the mat
At the same time, press into the thumb first finger side of the hand
And then let's come down and rest in child's pose
And another reminder: you can always rest in child's pose whenever you feel like you'd like to or need to or want to
Push the pause button, it's always there
Reaching the arms forward, shoulders distance apart
Back to the knees, tuck the toes, lifting up and back again to down dog
And then start to stretch back reaching the right heel down, keeping the left knee bent and then switch
And switching back and forth a little bit here
Nice long breaths as you make these movements
Then bend both knees, hips high
Now start to straighten the legs any amount
But remember: we want length in the spine
So keep the knees bent a little if you need to
Your hamstrings will stretch out eventually
Inhale, come forward into plank pose, a new one, top of a push up
Let's take the knees down
Or, if you can, keep the knees lifted, shoulders right above the wrists and lift the backs of the knees up toward the ceiling
Exhale, lift the hips and back into downward facing dog
Breathing here
Keep the belly pulled in
And the ribs drawing in
Firm the legs, inhale again to plank, keeping the belly pulled in
Shoulders over wrists. Remember: knees can come down as needed
Tailbone is reaching toward the backs of the knees, my hips and shoulders are about the same line
So I don't want my buns sticking up in the air
Knees can come down. Let's take them all down and then shift forward. Exhale, slowly lower all the way to your belly
Hands will be by the low ribs. Untuck the toes, come onto the tops of the feet, press all you toe nails into the floor
Inhale, peel the chest into cobra. Pull the hands back toward the feet, widening the collarbones, keep the belly pulled in
And then release
Press the pubic bone down slightly
Lift up again, so that will help the tailbone to lengthen to heels, inner thighs lift up
Cobra pose: bhujangasana
Then exhale to the knees, tuck the toes, lift the hips, downward facing dog
These are all the components of a sun salutation
It's called surya namaskar A
Look forward and step your feet to your hands
On the inhale, come half way up, hands to shins or wherever on the leg
Exhale, fold. Hands can stay on the legs, you don't have to touch the floor
Inhale, press through the feet all the way up, long spine, look up and lengthen
Exhale to samastitihi
So remember our tadasana posee
Feet are hips width or together, outer edges of your feet are parallel
Firm the legs
Make sure the toes don't turn out. Normally if you're walking, you will notice that your feet turn out if you look and a lot of people do that
It's actually... it tightens the lower back so that's why it's not good
If you have a block, I want you to hold it between your inner thighs
Give it a gentle squeeze
So, when I say "inner thighs spin back," that's what that means
When you're holding the block that's the action
So, tailbone is gonna lengthen, we don't want the buns to stick out, we don't want the buns to come too far forward either
So we want them right in the middle
Think of the pelvis like a bowl, it's not tilted forward or back
Inhale, sweep the arms up
Remember: arms can stay wide because we don't want the ribs to pop out
Exhale and fold forward, hinging from the hips. Bend the knees as needed
Hands don't have to touch the floor
Inhale, halfway up. Hands to shins or above the knees
And exhale, fold forward again
Inhale, with a long spine, sweep the arms out, around and up, looking up if that's ok with your neck
Remember: ribs in, tailbone down
Exhale, samastitihi, hands to heart
Let's put that block aside for now
Turn to the long side of the mat and step the feet out wide
Bring your arms out to a T. If you could grow really long fingers here, which would be weird, I know, you should be able to touch your ankles. So that's about how long your legs should be
Line up your front heel with your back arch
Inhale, arms to a T
And exhale, warrior 2
So we did this yesterday, virabhadrasana 2, remember knee over ankle, drop the front hip down, lift the back inner thigh
Knees are pointed over the middle toes
Breathing here
Lift the chest, but draw the shoulder blades down
Now we're gonna straighten that leg, we're not gonna do that one very much today
Today we're gonna add triangle pose: trikonasana
So you can keep your legs as wide as they were or you can walk it in a little
Shift your hips back, from the hip creases, you're gonna just shift it back
Now, lean your torso over the legs
So shift the hips back, lean the torso over the leg
Try to keep the top ribs rolling open toward the ceiling
Reach the right hand out and then drop it down wherever. It might just come on the top of the leg, it might be the shin, it might be the floor
If you have a block, you might use a block
And then extend the left arm up
Reach the crown of the head forward. If it's ok with your neck, look up at the left hand
Your front leg is straight, but make sure not locking out the knee
So press into the base of the big toe of your right foot
Now look down to the floor, little bend in the knee, come on up on your inhale
Then once again, arms to a T this time
Shift the hips back, lean lean lean over the front thigh as much as you can, take your time, lean as far forward as you can
Then, take your right hand wherever it reaches to
It doesn't have to be far
But what we really would like, imagine you have a wall behind you, the front hip is touching the wall and the upper back would also be touching the wall
So your torso is above the thigh
Bottom ribs spin forward, top ribs spin back
And pull up on the kneecap, firm the quadriceps in both legs
Look down, inhale to come up
Feet to parallel
Other side: left leg turns all the way out from the hip, back toes in slightly, line up heel to arch
Make sure you're still lined up there
And then we'll take warrior 2 to begin
So as you bend that knee, be sure the knee is over the ankle and in line with the middle toes
Drop the front hip down, lift the back inner thigh
Arms are shoulder height
Gaze is over the front fingertips
Remember: gaze helps us with our concentration
And then straighten the leg
Setting up for triangle, you can keep your legs that wide or if it feels unstable, walk it in a little closer
Heel to arch still
Take your hands to your hip creases
You'll shift your hips back
And lean the torso over the leg
And then come up
Inhale, exhale, shift the hips back and lean the torso forward
You can try to roll that top shoulder back
Inhale, and come up
And then exhale, shift the hips back, lean forward, lean over that leg
Then, reach the left arm out and then just drop it down wherever it reaches to
Stretch out through the right arm, shoulders are in line with each other
Keep pressing weight into the base of the big toe of your left foot
That will help keep the calf pressing toward the shin
And the front hip moving under you
Keep the belly lifted
Lengthening from the sternum, the chest, all the way to the navel
And then come on up on your inhale
And one more time
Shift the hips back, start to lean over that front leg, lean lean lean as far as you can
When you can't possibly lean anymore, then take the left hand down wherever it reaches
It doesn't matter how far. Reach out through the right arm
Left bottom ribs come forward; top ribs, right ribs spin back
Collarbones are widening
Keep the belly pulling in
You're gonna lengthen the torso. Remember: torso is right over the thigh as if you had a wall behind you could gently lean against
Look down, bend the knee, inhale, come up
Feet to parallel. Step or hop your feet together
And then turn back to the front of the mat
Back to tadasana, then inhale, reach up
As you exhale, we'll fold forward, hinging from the hips
Come as far foward as you can
Inhale, halfway up, fingertips on the floor or shins or legs
Exhale, step all the way back into down dog
Arms are shoulders distance, feet are hips width
And then we'll come onto the knees and we're gonna sit the hips down
And lie down
Hug your knees into your chest, remember this one is apanasana
Keep the right knee hugging in, extend the left leg out
And then take your right knee to the left side for a twist
Look over the right shoulder
And that left leg, I'm sorry, that right leg might just come a little bit toward the left
And then back to center
Hug the left knee in and extend the right leg out, and twist to the other side
Looking over the right shoulder
And then back to center
Draw the knees in and reach the tailbone toward the floor to lengthen out your spine here
And then we'll make our way into savasana
Knees can always be bent
Remember: relax, relax, relax
Let everything go
Release any ujjayi breathing, just natural breath
Be back in a moment
Our quote today, as you're resting, a little bit more about yoga, this is from another classic yoga text called the Bhagavad Gita
"Yoga is evenness of mind, yoga is skill and action"
Stretch yourself out through the arms and the legs
And then roll to your right side, pausing a moment
And then press yourself up carefully to sited
Any sited position, bring the hands together
And hands to our forehead to remind us to have clear and loving thoughts
Hands to heart again reminding us to have clear and loving intentions
Hands to the mouth to remind us to have clear and loving communications
Send out this wonderful energy to all beings everywhere. Namaste
Thank you, thank you for joining us today
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And I will see you tomorrow! Bye!