20 Minute Yoga For Beginners 30 Day Challenge Day 9 With Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hi it's Leslie fight master and welcome
to day nine we're going to start on our
backs today so getting comfortable was
bending the knees take a few rounds of
breath so that we can center ourselves
long breaths can set aside all the
things that you need to do today and all
the things that have already happened
and just be present with your breath
and take a moment to notice the parts of
the body that are touching your mat just
being aware now if you have a yoga strap
grab that and put it on the ball of the
right foot extending the left leg out
now you might not be able to get the leg
all the way up it's fine just hold the
leg wherever you can and if you don't
have a yoga strap you can use a belt or
a tie or a towel you can hold the strap
at the right hand or wrap it around if
that's easier
now the left legs active still pointing
the toes up toward the ceiling breathing
here be sure that you're not creating
any tension around your neck or
shoulders where you're holding that
strap on the right side now take your
left hand to your left hip as you exhale
start to open the right leg to the right
the left hip is going to want to come up
off the floor so don't let it if it does
stop there we ground it and you might
stay there goes far out to the right as
you can comfortably while keeping the
left hip pressing down look over the
left shoulder unless it bothers your
neck just a couple breaths here again
release any tension in the neck the
shoulders check the jaw
in health center I'll switch hands with
the strap again and exhale take it to
the left and twist so instead of letting
the foot just rest on the floor keep it
active and you're going to use as much
slack on the strap as you like look over
the right shoulder list it's a bother
for the neck and turning the belly up
toward the ceiling
some nice twist it's good for digestion
it's good for the health of the spine
inhale bring the leg to center and then
exhale draw the leg a little closer lift
your head and shoulders up is if you're
going to touch your knee in your nose
pull the belly in use your belly muscles
no more our muscles less and release it
take a breath your right leg might feel
a little bit longer than your left leg
it's kind of a cool feeling bend the
left knee and let's take the strap on
the ball of the left foot the left hip
will drop forward toward the right foot
and then hold the strap in the left hand
feel free to wrap the strap around your
hand if that's more comfortable and keep
your breath nice and steady
really sick any tension you might find
and I'll take your right hand on your
right hip exhale and open the left leg
to the left but keep the right hip
pressing down look over your right
shoulder and keep your right leg nice
and active as well so the right toes are
still pointing up to the ceiling
breathing here long smooth breaths in
and out through the nose remember your Y
breathing
put that slight constriction in the back
of the throat and then inhale bring the
left leg back to Center switch hands
with the strap and exhale take it off to
the right and look over the left
shoulder it comes a little bit more
difficult to breathe in a twist so be
sure that you are paying attention to
breath and that it is as strong of a
breath as it was before you are in the
tress
twist
and then inhale they like to Center and
exhale lift the head and shoulders up
draw the left leg in keep breathing and
now pull your belly in use your belly
muscles for more our muscles less and
then release it I will put the strap off
to the side and just lying there which
goes up to the ceiling inhale reach the
arms up and over and remember don't
instead of letting the ribcage pop up
and the tailbone or the low back over
arch draw those in I'm going to keep the
ribs in and do it again inhale reach the
arms up and over and draw the front rib
cage in reach the tailbone toward the
heels exhale bring the arms back down
and then bend the knees rolling to your
right side and with the left hand make
your way up and come forward onto the
hands and knees wrists under shoulders
knees under hips inhale bring the chest
forward lift the chin and tailbone up
now exhale press away from the floor
around the back chin torch ass'd inhale
bring the chest through widening the
collarbones and exhale tuck the tailbone
and draw the collarbones in toward each
other inhale lift up through the
tailbone lift the chin chest forward
exhale and dome the upper back like a
Halloween cat now walk your hands
forward about a handprint turn your
inner elbows toward the front of the mat
gently you're spinning the triceps back
tuck your toes lift your knees and hips
for down dog and then bicycling the legs
for this one let's check to be sure that
your arms or shoulders distance apart
and your feet are hips-width
bend both knees hips are up high and
then straighten out the legs
I'm in hell we'll make our way forward
into plank pose holding plank lift the
belly lift the backs then you can take
the knees down anytime now let's take
the knees down and lower all the way
down to the belly inhaling for Cobra
pull the hands tour the feet keep the
chest wide all ten toenails on the floor
exhale press to the knees tuck the toes
and again to down dog and check in with
your breath here making sure here
inhales and exhales are equal I look
forward step the feet to the hands
take an inhale come halfway up lengthen
the spine exhale fold if you can't reach
the floor and have a block put your
hands on the block then help press for
the feet to rise all the way up exhale
and bring the hands keep the arms up
from turning the palms toward the back
of the mat slightly to spin the triceps
forward and now exhale the arms down
back to the front of the mat find your
Tadasana press evenly through the feet
inner and outer arches lift up inhale
sweep your arms up pausing here and then
exhale fold in the crown of the head is
reaching toward the floor hips are over
the heels if your legs are straight
inhale halfway lift exhale back into
plank keep again lifting the backs of
the knees shift forward knees up or down
lower to the floor on your exhale hands
by low ribs in hill bhujangasana cobra
pose lower high or upward dog thighs and
knees up exhale tuck the toes come back
into down dog so just breathing here
draw the front ribs in draw the belly in
keep the arms and the ears in line
look forward stepping or hopping the
feet inhale look up exhale fold inhale
press down through the feet to rise up
exhale psalmist you --they and again
inhale sweep the arms out or run and up
exhale fold into uttanasana inhale
halfway up our knowiedge in asana and
exhale step back and hold plank and then
chaturanga knees down if you wish
inhaling Cobra or upward facing dog and
exhaling tuck the toes downward dog
inhale right leg lifts and exhale bring
it forward if it doesn't make it all the
way to the hands he use your hand press
it there so in the back heel flat come
on up a warrior two then line up front
heel and back arch and gaze over the
fingertips press the back thigh back and
drop the front hip down then lean
forward right for them to the right
thigh
where's the left arm straight in front
of you then palm faces the front of the
mat and now wrap it around in line with
the ear weight in the front foot stored
the heel and through the back foot the
outer edge inhale warrior two
exhale windmill the arms down come back
into plank you can go right to down dog
or chaturanga knees up or down inhale
Cobra or upward dog and then exhale make
your way back downward dog and breathing
here again even out your breath left leg
up inhale and exhale step it up pick it
up and put it there if it doesn't make
it spin the back heel flat come on up on
your inhale for warrior two lined up
heel to arch
Bend into that left knee make sure it's
over the ankle
lean forward
take the left form to left thigh reach
the right arm straight out in front of
you and then pink your finger down wrap
it around in line with your ear so the
tricep on that top arm is spinning
forward
I study breathing again continue always
reminding yourself to return to the
breath press into the front heel inhale
warrior two and exhale
windmill the arm stem coming right into
down dog or some of you might come to
plank and lower chaturanga knees up or
down and inhaling to upward dog and then
exhale meet us in downward dog and of
course take the knees down for rest if
you'd like look to the hands step the
feet up inhale lengthen exhale fold
press the feet rise up as you inhale
some must--you to heat exhale so finding
our Tadasana again when I keep the right
foot in front step the back foot back
about three feet but keep the hips
squared toward the front of the mat
imagine you've got a block between the
inner thighs inhale arms to a tee exhale
bend the elbows either press your fists
together or your palms whatever works
keep pulling the right hip back lengthen
as you inhale exhale halfway down pause
here for a moment want to make sure that
the shoulder had stay lifted and then if
you'd like to go deeper you can fold in
another breath here firm the leg muscles
inhale come on up and release the hands
to hip step the right or set the left
next to the right and then we'll get the
left foot forward and step the right
foot back so the hips want to open in
this one so make sure the right toes
face the front right corner of the map
hips face straight ahead and then inhale
arms up exhale bend the elbows either
press your fists or your palms together
behind you and now roll the shoulders
open inhale hinge from the hips exhale
and again be sure to lift the shoulder
heads to keep the collar bones wide that
front leg bent but try not to lock the
knee joint we want to keep the muscles
engaged but we don't want to over
stretch gazing toward the foot just
another breath here or two
and in Hill kumano exhale to release
and back to Tadasana at the front of the
mat inhale sweep the arms up exhale fold
in inhale lengthen exhale step back and
right into downward dog this time arms
and ears are in line and then let's take
the knees down we'll come through and
sit onto the back walk the heels under
the knees and then take your right ankle
just past your left knee and hold the
left leg you can hold the leg on the
shin or behind the thigh you can also
use a strap or a blue or a tie or belt
here be sure to flex the right ankle
pulling the toes back
now let's take both legs over to the
left side as you can also stick a
regular twist or you could keep them in
that same position for thread the needle
and just take them across that way
in Hill center then now right ankle past
left knee flex the right ankle and bring
your hands through holding on to the
shin or behind the thigh or use a is a
strap if you can't reach so as always it
never ever ever matters how deeply you
get into a pose it just matters that you
feel a stretch
and let's release that and take the legs
over to the left side looking over the
right shoulder so you're welcome to keep
the legs in the same position or you can
choose another twist I'm getting a
little tongue-tied at the end of this
one and I'll back to Center as you
inhale and we'll hug the knees into the
chest open asana then take the feet to
the floor
and we'll make our way into shavasana
allow the feet to flop open you can
always keep the knees bent too if you
have anything going on with your back
put your arms out to the sides palms up
and just let everything sink in and
relax I will be back in a few moments
who are you resting a little bit longer
this is another quote from the book
called seven how many days of the week
can be extraordinary each day of the
week comes to us with gifts and
possibilities in its hands but because
of our routines we often don't see them
or can't reach out to them in our rush
to make a living we forget to live a
couple long deep stretches and breaths
rolling to the Wrights and make your way
up to seated I know that you are not
forgetting to live today let's bring the
hands together hands to the forehead
reminding us to have clear and loving
thoughts our hands to the heart to
remind us to have clear and loving
intentions and our hands to the mouth
reminding us to have clear and loving
communications sending out wonderful
energy to all beings everywhere namaste
thanks so much for joining us today
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hope that you have a fantastic day bye
bye