16 Minute Yoga For Beginners 30 Day Challenge Day 7 With Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hello it's Leslie fine master welcome to
day seven your full week your first week
done 30 days of yoga for beginners
congratulations we're going to come onto
our back with the knees bent take a
moment to check in with your breath make
sure you get that nice constriction in
the back of the throat that you Cho
breathing sounds a little like that so
if there were people in the room with
you it would be loud enough for the
person right next to you to hear but not
the person across the room let's hug the
knees into the chest keep the right leg
hug a man extend the left leg out start
to circle your right ankle in one
direction and then reverse it
and I laughed knee into chest circle the
left ankle in one direction
and reverse
and then from here sure you would check
your lower back make sure it's not too
Archie and you want to pull your belly
and lifting your hip bones towards your
lower ribs slightly we're going to do a
little bit of core work so draw the
right knee into the chest and lift the
head and shoulders off the floor pull
the belly in keep that lower back
lengthening then lift the left leg off
the floor if that's too much keep the
left foot down and release and lower
once again head and shoulders up left
leg off the floor pull the belly and if
you want to work a little harder reach
your fingertips forward if it bothers
the neck cradle the head keep breathing
belly in
one more breath and release hug both
knees into the chest good work now we
keep the left leg hugging in extend the
right leg out head and shoulders lift
pull in through the belly lift your
right leg off the floor or not you can
always keep it down breathe but keep the
belly drawn in and release it get the
left leg hugging in let's do one more
and exhale if the head and shoulders up
lift the right leg off the floor keep
breathing maybe fingertips reach forward
this time or cradle the head and breathe
for three exhale two and one let's
release it hug both knees into the chest
good hun rock yourself side to side and
I'll take your feet hips width make sure
the outer edges the feet are parallel
arms by your sides this is bridge pose
before you lift up lift your pelvis up a
little bit tilt the pelvis then lift the
hips low back and mid back on an inhale
as you exhale lower down slowly be sure
the outer edges of your feet are
parallel and your heels are right below
your knees inhale press up into bridge
the tailbone is going to reach toward
the backs of your knees exhale and lower
down
now this time inhale lift in a bridge
and reach the arms up and over in line
with the ears they might not touch the
floor behind you it's fine just as much
as they will exhale lower back down
slowly bring the arms down by your sides
again and again press into the heels
inhale lift yourself up lengthen the
tailbone toward the backs the knees chin
away from chest exhale and lower draw
the knees in and rock a little bit side
to side and then roll to the right with
your left hand press yourself up and
then rolling forward take the hips back
to the heels extend the arms forward
I'm going to set up for down dogs to the
arms like down dog arms straight elbows
fingers spread press into the base of
the fingers remember
inner elbows lift up toward the ceiling
a little bit so in that direction come
up onto the knees tuck the toes lift the
hips and keep your left knee bent extend
your right leg down and then switch
bending one knee and the other bicycling
your legs arms our shoulders distance
apart and your feet are hips-width
now bend both knees keep the hips up
high and reach the heels toward the
floor keep extending back the chest
toward the thighs your inner thighs are
spinning back and inhale make yourself
or make your way into plank pose
so remember hips don't go down hips
don't go too far up hips and shoulders
about the same line pull the belly in
use your leg muscles so lift the backs
then use up firm the legs you can always
drop the knees down anytime so drop them
down if you like a lower all the way
down to the floor untuck the toes hands
by low ribs
inhale Cobra peel the chest up elbows
are moving toward each other keep the
belly lifted onto the knees tuck the
toes lift up and back again downward dog
stretch back keep lengthening through
your spine keep pressing the chest
toward the thighs then look forward and
step your feet all the way up to the
hands take an inhale come halfway up
lengthen the spine exhale fold forward
bending the knees as needed
inhale press through the feet sweep the
arms up looking up ribs in belly in and
exhale so Musti deihi find Tadasana at
the front of your mat big toes together
heels slightly apart or feet hips width
press the inner thighs back reach down
through the tailbone and lift the belly
widen through the collarbones
inhale sweep the arms up let the
shoulder blades relax a little exhale
fold and keep the spine long inhale come
halfway up and lengthen as you exhale
bend the knees plant the palms and step
back plank pose top of a push-up keep
the belly lifted knees can be up or down
lower all the way down on an exhale
inhale cobra pose peel the chest up pull
the hands toward the feet pubic bone is
down
tailbones reaching toward heels now lift
your hands up off the floor today this
will really engage your back muscles and
then hands by the low ribs again press
up onto the knees - I like the toes and
lift back so as you press up onto the
knees I want to do that with your spine
being long straight back arms and ears
are in line check in with your breath
and then look up bend the knees and step
the feet up to the hands take an inhale
come halfway up and lengthen
exhale fold crown of the head reaches
toward the floor harrass for the feet
inhale sweep the arms out around and up
exhale saw must do the he Tadasana I'm
gonna do a little balancing so start to
ground down through the right leg we're
going to come onto the left ball of a
foot so instead of letting your right
hip pop out though to the side draw it
in lift your left foot off the floor
just a little but drop the outer left
hip down the right hip pinning in and
then set it down ground through the left
foot left leg is active I'm going to
lift the right leg just come on to the
ball of the foot first so sticking the
right hip out is the tendency so draw it
in towards Center as you lift the left
leg the left hip wants to hike up drop
it down a little hips level keep the
belly lifted to help support it and
release now rickshaw sent a tree pose
grounding through the right leg I'm
going to pick up the left foot take it
you can keep the ball the foot down you
can take it below your knee right below
sole the foot pressing below or sole the
foot pressing above the knee you can
actually take it anywhere except on the
knee okay so once you lift that right
leg up drop the outer right hip down and
again squeeze the left hip in toward
Center enhance it heart find a spot to
focus on this will help with your
balance if you come out of it
I just did don't worry about it just
come back in if you're steady inhale and
lift the arms up
my knee is out to the side but it's a
little in front I don't have to press my
knee back can go wherever elects that
lifted me I mean exhale release and set
the right foot down now we'll ground on
through the right leg and pick up the
left foot take your left foot either
keep the ball the foot down or take the
left foot below the knee or above the
knee find a spot to focus on on the wall
in front of you or on the floor a little
ways ahead helps with your balance
inhale reach up remember the left hip
will drop down the right hip will draw
in towards Center if you've got your
arms up make sure your ribs dry in if
you haven't done this before it's
difficult so if you're having trouble
you're not alone it's always difficult
to balance on one leg at first so don't
get discouraged release and set it back
down now we say with balance never take
it personally inhale sweep the arms up
exhale fold in inhale halfway up ardha
uttanasana
exhale bend the knees plant the palms
and make your way into plank pose top of
a push-up knees can come down at any
time shift forward hug the elbows in
lower to the belly untuck the toes
inhale Cobra maybe a little higher Cobra
then to the knees tuck the toes lift the
hips back into down dog this is a
modified Sun Salutation inhale right leg
up from the inner thigh exhale step it
through between the hands if it doesn't
make it pick it up and put it forward
spin your back heel flat inhale warrior
two so we want to line up front heel
with the back arch make sure the right
knee is over the ankle drop the right
hip down lift the back inner thigh up
gaze over your right fingertips now lean
forward take the right form to the right
thigh reach the left arm up and over try
and turn
your left tricep forward so the pinky
finger will face the floor a little
thumb will face the ceiling inhale back
to warrior two exhale cartwheel the arms
down and step all the way back into
plank knees up or down shift forward
this is chaturanga variation all the way
down to the floor inhale Cobra little
Cobra or you can go higher Cobra and
then exhale to the knees and tuck the
toes back into down dog inhale left leg
floats up from the inner thigh exhale
step it all the way up between the hands
remember if it doesn't make it there
just pick it up and move it forward so
in the back heel flat warrior two so
inhale windmill the arms up shoulders
right above the hips sometimes there's a
tendency for your shoulders to be
forward try to lean them back right over
the hips okay
make sure that knee does not go past the
ankle and press it open toward the pinky
toe side of the foot a little gaze over
the left fingertips lift the belly now
lean your torso forward left forearm on
the left thigh reach your right arm up
and over in line with the ear spin the
right tricep forward so the pinkie faces
down thumb faces up make sure that left
knee stays over the ankle point it right
over the middle toes inhale warrior two
come on up exhale and win well the arms
down and we'll step back this time to
downward facing dog so we're we're
picking up the parts of a vinyasa flow
practice and that's what we're moving
toward I'm going to come through to
seated and vinyasa flow is a type of
hatha yoga ALPA means sun and moon so
the opposites coming together I'm going
to lean back all the way down to the
floor hug the right knee in and then
take it over to the left side look over
the right shoulder for twist
then help back to center left knee and
right leg extends and then will twist to
the other side so left knee over to the
right side
look over the left shoulder
and then come back through Center reach
the tailbone towards the backs the knees
stretch out the legs or keep them bent
and come into your shavasana let
everything go releasing your breath
practice just natural breathing quiet
mind and quiet body I'll be back in a
moment
mmm start to make movements stretch our
quote today is from Desa car another
quote about yoga he says Yoga is the
practice of knowing that you have a
choice of where to place your attention
rolling to the side and will come up to
seated such a wonderful thing to know
that we can always choose where to place
our attention bring the hands together
hands to the forehead reminding us to
have clear and loving thoughts pans to
hearts to remind us to have clear and
loving intentions hands to the mouth to
remind us to have clear and loving
communications sending out wonderful
energy to all beings everywhere namaste
thank you thank you for joining today
day seven you did a week good work keep
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going bye bye