20 Minute Yoga For Beginners 30 Day Challenge Day 6 With Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hello it's Leslie fight master and
welcome to day 6 of our 30 days of yoga
so I have a blanket today plus two
blocks so if you have those get those
available so I'm showing you now a
little rounding of the back if you have
a little bit of rounding of the back the
lower back and it's hard to sit up tall
sit on the edge of a blanket that it
will help to lengthen your spine I'm
going to try and sit in sukhasana this
is where the shins are crossed sometimes
known as crisscross applesauce if you
have little ones we want to line up your
ankles under the knees and then from
there just find your sitting bones
whatever's connected to the blanket or
the floor and begin to lengthen away
from there as if there is a string
attached to the crown of the head and it
is being pulled gently of course gently
toward the ceiling the chest will lift
mmm the shoulder blades will draw down
toward the waist and now today bring
your hands together in front of your
heart take a moment to set an intention
for your practice an intention is
anything you want it to be maybe your
intention today is to really focus on
your breath or be present or maybe you
want to send out some good energy to
someone as you inhale we're going to
sweep the arms out around it up make
sure the ribs don't pop up interlace the
fingers and then turn your palms to face
up arms and ears are in line but you can
have your arms in front of the ears and
exhale turn to the left so inhale to
lengthen and exhale we'll twist and then
back to Center on the inhale release the
arms on the exhale
and again sweep the arms up interlace
other pinky and front exhale turn the
palms to face the ceiling take an inhale
to lengthen the spine as you exhale
start to turn to your right inhale to
create length exhale
turning moving the ribcage using your
your internal muscles to twist you
inhale come back to Center exhale
release you might find it's easier to
twist in one direction more than the
other now switch the cross of the legs
well inhale again sweeping the arms up
may
to the rib stay in bring your right hand
to your left knee in your left hand
behind your back lengthen as you inhale
exhale in turn and twist turning to look
over the left shoulder rolling the left
shoulder back now you can use your arms
a little bit to deepen your twist but
always start with your internal muscles
bring the head back to Center and other
side sweep the arms up on the inhale on
the exhale left hand to right knee right
hand behind lengthen the spine inhaling
exhale roll the right shoulder back and
turn the head in that direction so we
use our arms a little bit I'd never want
to use our arms to crank deeply into a
twist
just to help inhale head to Center
exhale to unwind and then remove the
blanket all the way if you have it there
then we'll roll forward right onto the
hands and knees on the inhale chest
comes forward lift the chin and tailbone
up exhale round the back chin toward
chest pulling the ribs in belly let
again inhale bring the chest through
widening the collarbones exhale round
the back tuck the tailbone our old
friend cat and cow inhale bringing the
chest forward lift the chin and tailbone
drop the belly and then exhale pull the
belly in pull the ribs in press away
from the floor let your head drop inhale
come to neutral now we're going to step
the right foot all the way up by the
hands your left knee might need some
padding so if you need to Pat it up do
and then come on up the right knee is
over the ankle but the right hip needs
to pull back a little rest the hands on
the leg keep the right hip pulling back
then inhale arms reach up as you exhale
you might sink a little forward you
might not but make sure that the knee
does not go past the ankle the right hip
is pulling back the left hip is drawing
forward a little bit
spin the triceps forward now make sure
the ribs are in don't let the ribs pop
out like they'd like to and then
lengthen the lower back
arms by ears or not so far let's bring
the hands back down and
we'll straighten the front leg so this
is where the blocks will come in handy
today hands on blocks will help to give
me some space so that I can fold over my
front leg the right hip will continue to
pull back and then bend the knees again
and the front knee again sorry and then
back to table and we'll switch it's
bringing the left foot so if it doesn't
make it up there you can just pick up
that left leg and move it there make
sure the knees over the ankle bring the
hands up resting the hands there and
pulling the left hip back sending the
right hip forward make sure you're not
arching too much in the lower back so
ribs in tailbone down then reach up
through the arm spinning the triceps
forward stretching up maybe sinking the
hips a little bit forward if you can
keep pulling the left hip back draw the
front ribs in and create length through
the spine and then hands down on the
blocks now if you don't have blocks you
could also rest your hands on your leg
if your hands don't reach the floor
folding over the straight front leg
you're on your heel toes will point up
on that left foot pull the left hip back
re bend it return to your knees remove
the blocks all the way if they're there
and move the blanket if it's there make
your way into extended Child's Pose
Teta balasana extend the arms remember
hips don't have to all the way back to
the heels just as far as they can so I'm
going to turn and spread out the fingers
press the palms onto the floor turn the
inner elbows forward as you come up into
down dog with the knees bent and then
start to reach the right heel down keep
the left knee bent and switch left heel
down right knee bent and then just
bicycle the legs bending one knee and
the other that's your own pace remember
to check in with your breath now today
we'll take the legs as wide as the mat
with the legs wider you might be able to
stretch back your heels toward the floor
a little bit more just play with that
and see how it is make sure you're
pulling the ribs
and the belly arms and ears are in line
now feet back to hips with looking
forward we'll step the feet all the way
to the hands inhale come halfway up
exhale fold for my hands don't have to
touch the floor by any means
inhale press for the feet sweep the arms
up looking up exhale samasthiti he stadi
balance finding Tadasana here outer
edges of the feet parallel firm the legs
inner thighs are spinning back chest is
lifted and widen the color bones keep
the belly drawing in inhale sweep the
arms out around and up watch for that
back arch and ribs to pop out so
tailbone down ribs in exhale folding
forward hinge from the hips keep the
spine long bend the knees as needed
inhale halfway up hands to Shin's or
above the knees exhale folding in
bending the knees as needed and press
with the feet with a long spine sweep
the arms up looking up and exhale hands
to the chest again inhale sweep the arms
out around and up let the shoulder
blades relax a little exhale fold
forward keep the belly lifted as you go
forward to keep the spine long
inhale halfway lift exhale bend the
knees plant the palms step all the way
back into down dog arms our shoulders
distance the feet hips width spin the
inner thighs back and remember knees can
be bent as you inhale come forward into
plank top of a push up knees can be down
or up but make sure your bellies lifted
exhale back into down dog
look forward step your feet all the way
to the hands inhale lengthen exhale fold
in hips over heels if the legs are
straight press for the feet rise up on
the inhale Sol must do the he exhale
tadasana again I want to do a little
balance but first grab a block and put
it between your inner thighs we did this
the other day and then reach your arms
forward so this is basically this is
plank pose okay we're not on our hands
of course but just this is how the body
is the bellies pulling in tailbone is
reaching to heels so notice that we're
not arching the back
we're not like hips aren't coming
forward and hips aren't sticking back
either but the night so neither of that
or that but we have a neutral pelvis so
we're going to try and keep that in
plank pose so you'll imagine you have
that block inhale sweep the arms up
exhale fold forward with a long spine
inhale halfway up lengthen now bend the
knees plant the palms we're going to
step to plank top of a push up shoulders
are over the wrists so remember knees
can come down at any time lift the backs
in ease up if they're off the floor but
don't let the hips go down don't let the
hips go up hips and shoulders about the
same line press up between the shoulder
blades widen the upper back a little but
bring the chest forward exhale downward
dog lift the hips as you inhale we'll
lift the right leg back and up from the
inner thigh so instead of letting the
hip open drop the outer hip down
well that's level hips look forward I'm
going to step it all the way through by
the right hand it may not make it if it
doesn't makes it half way pick it up and
step it forward stand the ball of your
back foot blocks our hands on the blocks
if you have blocks or you can rest your
hands on your front leg then reach your
right arm out for a little twist but
pull the right hip back so we want to
keep the hips level and then we'll
release that and step the right foot all
the way back to plank from here I'm
going to hold it and then shift back to
down dog
remember arms and ears inline left leg
up to let the hip open today sometimes
we do it but a lot of times I just want
to practice level hips it's better for
the lower back
then look forward
if it doesn't make it there when you
step it up just pick it up and put it
forward knee over ankle hands on blocks
or you can rest your hands on your thigh
pull the left hip back now if you do
have blocks you'll add the twist right
hand down left arm up otherwise you
could hold your left hand I'm sorry you
hold your right hand on your left leg we
release and then back to plank top of a
push-up
knees can be down remember or up and
then lift the hips coming to down dog
press the weight up to the hips down to
the heels arms and ears are in line pull
the ribs in belly in then look up and
step your feet to your hands take an
inhale look up to lengthen exhale to
fold press down to rise up on the inhale
so must do the he as you exhale turn to
the long side of the mat and step your
feet out nice and wide botas you know if
you could throw those really long
fingers they'd be right
touching your ankles if you have a block
bring it to the center point your toes
in toward each other just a little then
inhale open up the chest exhale hinge
from the hips to come forward so notice
the spine is long we're not rounding the
back hands on block inhale lengthen or
if your hands reach to the floor you can
have your hands on the floor then you're
going to have your left hand right below
your forehead and reach the right arm up
for a twist try and keep your hips level
so drop your right hip down a little now
you could take it deeper if you have the
flexibility left hand to right foot or
just moving a little bit or grabbing
that foot whatever works
remember create length and then twist
and back to Center lengthen again on the
inhale the right hand will stay down
under the forehead and left arm lifts
and then as you inhale create length
exhale if you want to go deeper you can
take that right hand over to the left
foot or over to the floor wherever you
would like
while in Hell creates length exhale
twists and then back to Center now
create some length here on your inhale
walk your feet in a little so you're
stable grab your hip bones and come all
the way up with a long spine take a
breath here we're going to keep the feet
as they are pointing in a little from
the legs inhale lengthen exhale fold
this is called prasarita padottanasana a
lengthen as you inhale try and keep your
spine as long as you can on the exhale
crown of the head eventually reaches
toward the floor if you have a block you
may be able to rest it on the block
maybe you won't doesn't really matter
again never matters how deep but make
sure you try to lengthen the spine
instead of rounding thinking you got to
get your head down that's not important
inhale lengthen exhale hands to hips
come on up as you inhale step or hop
together and back to the front of the
mat as you inhale sweep the arms out
around and up ribs in exhale fold
forward keep those ribs in and the belly
lifted inhale come halfway up lengthen
through the spine exhale step back into
plank pose top of a push-up chest
forward tailbone toward heels pull the
belly in a lot this time let's take the
knees to the floor shift forward a
little bit hug your elbows in and lower
all the way down try to touch everything
down at once
inhale Cobra peel the chest up hands are
by the low ribs toes point straight back
you can come up higher if it's okay on
your back and then come back to the
knees tuck the toes downward dog
stretching back arms and ears in line
and then I'm going to come through and
sit
and then on to the back and hug your
knees into your chest and gently Rock
yourself side-to-side your low back
little massage now we'll take happy baby
pinky toe sides of the feet draw the
knees in toward the armpits remember if
you can't reach your feet hold onto the
legs like that
you can also rock gently side to side if
that feels good and then take your arms
to a tee and drop the knees off to the
left turn your head to look right unless
it bothers the neck
and then Center on the inhale exhale
knees to the right and look over the
left shoulder
and then back to Center we'll make our
way into our final resting pose
shavasana
I'll let the feet flop open arms by your
sides palms up if you've got a blanket
handy you can always rest your head on a
blanket if that feels comfortable and
especially if your Chin's higher than
your forehead and it's good to rest your
head I'm sorry your foreheads higher
than your chin no I hired for it
so anyway relaxed shavasana rest I'll be
back in a moment
today's quote is also from the
bhagavad-gita another quote about Yoga
Yoga is deliverance from contact with
pain and sorrow Yoga is deliverance from
contact with pain and sorrow start to
make movements and your fingers and your
toes stretch out through your arms and
your legs and now bend your knees roll
yourself off to your right side and
pause a moment for gratitude think of
something you're grateful for today
let's press up to seated sitting on the
edge of the blanket if you wish bring
the hands together in front of the heart
hands to our forehead reminding us to
have clear and loving thoughts and hands
to heart center reminding us to have
clear and loving intentions and the
hands to our mouths reminding us to have
clear and loving communications let's
send out positive energy to all beings
everywhere namaste thank you for joining
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these yoga classes because it is our
belief my husband and I work together we
believe that the more people practicing
yoga the better the word world will be
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to go through it bye bye zero