18 Minute Yoga For Beginners 30 Day Challenge Day 8 With Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hello it's les Levite master and welcome
back to day 8 I hope that you enjoyed
your first week so we're going to start
and Child's Pose
let your head rest on your hands or you
can rest your head on the ground and the
on your mat or on a block and I do
recommend yoga blocks and a strap if you
have them now bring your arms next to
your sides
then just start to take some longer
breaths remember we always want to come
back to our breath
so as you're breathing here just imagine
how the breath is expanding in the body
and then how the body contracts with the
exhale and set an intention for your
practice if you wish you'll inhale and
extend the arms forward and spread the
fingers wide and come up on to the knees
and then tuck your toes under and make
your way into downward facing dog
those are to stretch out through the
right leg and then the left so we're
bicycling the legs now be sure to spread
the fingers nice and wide pressing down
into the base of the fingers they'll
Bend both knees stretch out the spine
and then straighten the legs any amount
the arms our shoulders distance apart
the feet are hips-width now remember
always you can take a break any time
inhale come forward into plank pose
plank is the top of a push-up now take
the knees to the floor
if you'd like you can keep them off the
floor and then lift back into down dog
so plank pose is a very strengthening
posture but it's difficult so you can
have your knees down when you practice
it and then let's take our knees down
back into Child's Pose
so as mentioning that you may rest at
any time and Child's Pose is a nice pose
to take
rest come up onto the knees again tuck
your toes lift up and back for downward
dog you'll straighten the legs if you
can but if you need to bend in the knees
that's fine we'd rather see lengthen the
spine and then inhaling forward into
plank lift the backs of the knees up
lengthen the tailbone toward the heels
pull in through the belly feel free to
take the knees down exhale lift back
again downward dog and then come back
down to the knees and take another
Child's Pose
so we're adding our plank pose today and
plank pose is a wonderful strengthening
pose for the all the core muscles back
up onto the knees and then this time
shift forward and lower all the way down
to the belly inhale Cobra hands are by
low ribs press all the toenails into the
floor keep the belly pulled in and then
exhale press back to the knees tuck the
toes lift the hips back into downward
dog arms or shoulders distance feet are
hips-width arms and ears are in line and
then back to the knees child's pose
moving through these postures it's a
nice way just to warm up our bodies back
up onto the knees shift forward about an
inch lower all the way down to the belly
and then inhale coming up into a Cobra
heart forward widening the collarbones
exhale press up onto the knees tuck the
toes downward dog cat stretching back
here again and pull up on the kneecaps
firm the leg muscles if your legs are
straight then look forward and bend the
knees step your feet forward take an
inhale come halfway up and lengthen
exhale pull forward any amount bending
knees as needed
inhale press for the feet rise up on the
inhale exhale to psalmist heed thee to
the front of the mat finding Tadasana
pose big toes together or feet
hips-width lift the chest
draw the shoulder blades away from the
ears tailbone is lengthening toward
heels and keep the belly pulled in
inhale sweep the arms out around and up
and so watch that you're not over
arching the back or sticking the ribs
out and be sure to bring the arms in
front of you or arms wider if you have
tight shoulders exhale fold forward if
you have a block you can put your hands
on the block inhale come halfway up
exhale bend the knees plant the palms
and come into plank you're holding plank
here knees can be up or down lower
slowly to the belly on the inhale coming
up up dog lower high high up dog if it's
ok Norbeck exhale stretch into down dog
arms and ears are in line find a spot to
focus on between the ankles or the knees
and that'll help to keep the focus bend
the knees look up step your feet forward
on your inhale come halfway up exhale
fold forward any amount then he'll press
with the feet reach all the way up
exhale the hands to heart samastitihi
then again inhale sweep the arms up
exhale hinge from the hips to full hips
go back as you come forward inhale come
halfway up exhale back into plank and
then lower all the way down to the belly
knees can be up or down again Cobra on
the inhale or upward dog thighs and
knees are off the floor if you're an
upward dog and then exhale tuck the toes
make your way back into down dog
breathing here we had a little doggie
come and visit look forward either step
or hop your feet up as you inhale
lengthen on the exhale fold forward
press down through the feet and rise up
inhaling and exhale two cell must at the
heave steady balance so turn to the long
side of your mat step your feet out nice
and wide turn your right leg all the way
out the back toes in a little line up
the front heel and the back arch you can
inhale the arms reach exhale bend the
right knee over the ankle
keep the back arm as high as the front
arm and the knee pointed straight over
the middle toes lifting through the
lower belly as you breathe then inhale
straighten the right leg take your arms
up and now exhale bend the knee take
your arms back out to the to a t-shape
press the back thigh back lifting up
through the back inner thigh inhale
straighten the leg arms reach exhale
back into warrior two the front heel is
pressing down and pressed for the outer
edge of the back foot inhale again
straighten the leg arms reach exhale
bend the knee into warrior two now this
time
lean forward over that leg oh I'm sorry
we're not going to lean forward look
we're going to lean the other leg
reverse your warrior so the left hand
comes down
now keep reversing straighten the right
leg and come up on your inhale shift
your hips back lean as far forward as
you can bring your right hand down left
arm up the right hand anywhere it lands
give it the floor a block your leg
anywhere at all and this is triangle
pose inhale reach your left arm forward
in line with your ear and exhale take it
behind your back so either going to keep
it at the low back or some of you might
be able to reach around hook it onto the
right thigh either way roll the top
shoulder back and then looking down
inhale to come up
take the feet to parallel and now turn
the left leg all the way out and the
back toes in slightly lined up again
heel to arch exhale down and bending the
front knee for warrior two keep dropping
through the front hip and lifting the
back of the thigh sweet instead of
leaning for we want to make sure our
shoulders stay right above our hips
leaning forward I see sometimes it's a
common common thing that happens so
inhale straighten the leg arms reach
exhale Bend into warrior two knee over
ankle very important inhale reach up
straightening the leg exhale bend the
knee maybe sink in a little more but
keep the knee right over the ankle not
going past it inhale again stretch up
straighten the leg and exhale to bend
the knee hold here and dropping the
right arm to reverse bend into the left
knee now keep reversing straighten that
left leg is a bigger stretch on the side
inhale to come up setting for triangle
pose shift your hips back lean as far
forward as you can to the left hand out
right arm up that left hand can come
anywhere it feels comfortable the shin
the foot on the pinky toe side of the
foot on the floor or a block bring your
bottom ribs forward and spin the top
ribs back exhale the right arm in line
with the right ear and I'll sweep it
down and bring it behind you to the low
back or you might be able to reach your
own and hook it on to the left thigh
either way roll the top shoulder back
keep pressing weight into the base of
the big toe of your left foot then then
look down to come up on the inhale let's
bring the feet to parallel either heel
toe or hop your feet together and then
make your way back to the front of your
mat
inhale circle the arms out around and up
exhale fold forward hinging from the
hips inhale look up halfway exhale step
back plank pose knees up or down we're
going to lower again all the way to the
belly inhale cobra pose low or high and
then exhale to the needs and tuck the
toes back into downward dog
so again if you'd like a rest you can
always take the knees down rest
otherwise lift the right leg up on your
inhale exhale step it between the hands
if it doesn't make it pick it up and put
it forward to lift it high swing it
forward then take the left knee down and
pull the right hip back for low lunge
pad up the left knee if it needs any
padding and then inhale reach up through
the arms tail bones lengthening down the
hip points lift up spin the triceps
forward as you exhale bend the elbows
open the chest and then inhale sweep the
arms around reach up exhale palms face
forward bend the elbows like you're
moving through water inhale sweep the
arms up face the palms forward exhale
open up the chest and now take the hands
down and step back into plank lower all
the way to the belly knees can be up or
down inhale Cobra or upward dog and then
exhale back into down dog left leg up on
the inhale from the inner thigh it lifts
so step it forward between the hands if
it doesn't make it there just use your
left hand to pick it up and put it by
the left by the left hand for the mat
take the right knee to the floor make
sure the left knee is over the ankle and
then reach up pull the left hip back as
you sink forward lift the ribs draw them
in so what we don't want to see is we
don't want the knee to go past the ankle
so be sure that your knee is
above the ankle then point that knee
straight ahead over the middle toes you
know exhale we're going to scrape the
elbows on a measure a back wall inhale
reach up exhale palms face front opening
the chest bending the elbows inhale
again reach exhale open up through the
chest and then hands down we'll step
back into downward facing dog if you'd
love to take a vinyasa and go to plank
and lower through chaturanga up dog on
the inhale down dog on the exhale feel
free to add it and now we'll come
through and sit all the way down and
onto our backs if you have a strap get
it handy and you can always use a belt
or a tie or a towel if you have a block
also get that hip handy and we're going
to put the block between the inner
thighs and give it a nice nice gentle
squeeze and then inhale to come into
bridge pose roll the shoulders under
then point the fingertips up like I have
my elbows bent or you can keep the arms
straight by your sides or interlace the
fingers keep the chin away from the
chest and then exhale lower it back down
and rest a moment if you have that block
just keep it between the thighs make
sure that your heels are staying
underneath your knees now grab the sides
of your mat come on up again and with
your hands grabbing the sides of your
mat as you can pull the mat in to write
down the middle in half so we're trying
to pull the arms out now to widen the
chest and then come on down go and
release the block hugging your knees
into your chest gently rock yourself
side to side make little circles on your
lower back give it a massage then keep
your right knee hugging in and extend
your left leg out exhale take the right
knee over to the left side for a twist
look over your right shoulder unless it
bothers your neck
in that case just look straight up come
back to center draw the left knee and
extend the right leg out and now we'll
take the left leg across for the twist
look over the left shoulder again unless
it bothers your neck these long breaths
here in your twist and then back to
Center
hug the knees in and now we'll
straighten out the legs making our way
into shavasana take a few moments to get
comfortable feet hips width or white or
let the toes turn out arms away from the
body palms facing up and now just come
into natural breathing and let
everything completely relax
I'm not resting I have our quote for
today from a book called seven how many
days of the week can be extraordinary we
make time for work and other obligations
and that's important but we forget
sometimes that life is not just an
obligation it is an adventure start to
make some movements to reawaken your
body move your hands and your feet
stretch through your arms and your legs
and then bend the knees roll yourself
off to your right side and then with the
left hand slowly press yourself up and
seated position cross at the shins then
we'll bring the hands together palms
touching and the hands to the forehead
to remind us to have clear and loving
thoughts our hands to the heart to
remind us to have clear and loving
intentions more hands to the mouth to
remind us to have clear and loving
communications sending out a wonderful
energy to all beings everywhere
namaste thank you so much for joining
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I want you to have a wonderful day bye
bye