18 Minute Yoga For Beginners 30 Day Challenge Day 10 With Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hi it's Leslie fight master welcome to
day number 10 so we're going to sit back
on a block today this is called a
virasana so the block goes right between
the ankles if you have two blocks you
could sit up on two blocks if that's
better for you if you don't have any
blocks you can sit back on your heels
the knees are wide as the hips and start
to lengthen through the spine as you sit
up tall widen the collarbones shoulder
blades relaxed take a moment to check in
with your breathing will bring hands
together in front of the heart to set
our intention my intention today is to
be nice to myself
no of course you can choose your own
intention let's release the hands down
inhale sweep the arms out around and up
palms facing each other
ribs in now interlace the fingers reach
the palms up toward the ceiling
stretching nice and tall reaching the
palms up exhale and turn to your right
as you inhale get some length and exhale
maybe turn to your right a little bit
more and then inhale Center and release
the arms exhale inhale sweep the arms up
now interlace your fingers with the
other pinky in front face the palms up
and reach nice and tall watch out for
that back arching and the ribcage
popping out and then exhale turn to the
left
keep reaching through the hands take an
inhale to lengthen the spine as you
exhale maybe twist a little bit more
relax the shoulder blades back to Center
inhale and release the arms exhale we
are going to roll the shoulders back and
back and back and then forward and
forward and forward stretching out the
shoulders a little bit and then we'll
come off the block and tuck the toes
under sit back on your heels again this
is a very intense pose called
thunderbolt then if you haven't done it
before it could be excruciating to your
toes so take it easy come on up untuck
the toes and sit back again inhale sweep
the arms half way up exhale right arm
over left for garudasana arms arm over
arm you can touch palms or you can touch
your shoulders lift the chest to lift
the elbows up and reach the arms gently
away from the body and check in with
your breath release arms up inhale
exhale left over right or touch the
backs of the hands or give
the rib staying
another breath and release it of the
block off to the side and now back into
our tea bowl position but the hands are
a little bit in front of the shoulders
turn the triceps back and then tuck the
toes and make your way into down dog
bicycling the legs for a little bit
stretching out those hamstrings
and then inner thighs are spinning back
as the legs are straightening out
and looking to the hand step the feet up
take it inhale look up lengthen as you
exhale fold bend the knees as needed
inhale press down to rise up and exhale
to some STD come back to the front of
the mat lift the chest soften the
shoulder blades quiet the mind inhale
reach the arms all the way up as you
exhale hinge forward uttanasana hips
over heels if the legs are straight
inhale ardha uttanasana halfway up
exhale just up your right foot back and
take your right knee down inhale reach
into low lunge pull the left hip back as
you do and then exhale hands down lift
up step the left foot back to meet the
right plank pose knees up or down lower
slowly exhale to the belly as you inhale
peel the chest up for a little baby
Cobra and as you exhale press onto the
knees and tuck the toes for down dog
inhale off leg up and exhale step it
through take the right knee to the floor
and inhale well that was the right leg
forward I'm sorry inhale reach up towel
pull the right hip back the right knee
is over the ankle exhale the hands down
step the left foot all the way to the
front of the mat take an inhale look up
as you exhale fold I'm gonna inhale
press through the feet and stretch tall
and exhale - cell must eateat
inhale again sweeping the arms up exhale
to fold inhale look up lengthen halfway
exhale step back or just the left foot
to the left knee down inhale rise up
right knees over the ankle make sure
that knee stays lined up you don't have
to sink in as far exhale the hands down
tuck the back toes come to plank and
holding plank knees up or down lower to
the belly exhaling inhale cobra pose
bhujangasana and then it will exhale
back to the knees and two down up
breathing here inhale right leg up and
then exhale step it all the way through
if it doesn't make it that remember pick
it up and put it left knee down inhale
come on up spinning the triceps forward
draw the lower ribs in back ribs are
lifting up on the next Hale bring the
hands back down step your right foot all
the way to the front of the mat inhale
lengthen exhale fold and then pressing
down rise up as you inhale sell most UT
Heat exhale
on the inhale bend the knees what to
toss on a chair pose so sit back but
watch that your tailbone doesn't lift we
want to keep lengthen the lower back
exhale fold in inhale halfway lift
exhale step back just the right foot
stay on the ball of it and keep the left
knee over the ankle for high lunge then
bend the back knee and tilt the pelvis
forward a little bit keep the left hip
pulling back as you straighten the back
leg inhale reach up nice and tall with
the arms so again it's important that
the right knee lines up over the inkle
and exhale the hands to the mat so come
to plank you can go right to down dog or
shift for chaturanga knees up or down
inhale Cobra or up dog and exhale make
your way back into downward facing dog
and inhale right leg um yeah right leg
up and step it forward stand the ball
the back foot and rise up for high lunge
so right hips pulling back left hips
coming forward pull the ribs and melians
stretch up through the arms bend the
back knee drop your tailbone down and
then lift up your hip points reach up
tall through arrow straight arms and
then exhale the hands to the mat step
your left foot to the front take an
inhale and lengthen as you exhale fold
bend the knees drop the hips reach up
into utkatasana and back to some musty
thehe let's take a moment at the front
of the mat check in with the breath
check in with how your body feels inhale
bend the knees into accout asana exhale
fold in inhale ardha uttanasana halfway
up exhale step back chaturanga oh sorry
just the left foot steps back on the
ball of that foot reach up tall and then
again bend the back knee a little drop
the tailbone lift the hip points up spin
the triceps forward let the shoulder
blades release toward the waist exhale
hands down back to plank you can hold it
here or exhale to the floor hands by low
reps inhale Cobra or upward dog and then
exhale downward dog
feel free to rest any time left light up
inhale exhale step it up staying on the
ball of your back foots inhale come on
up bending the back knees you can
lengthen through the low back and lift
the belly reach up tall your triceps are
spinning forward if you can look up a
little bit do but no need to throw the
head back exhale bring the hands down
step your right foot to the front inhale
look up exhale fold bend the knees
inhale drop the hips weight is in the
hips press the inner thighs down shins
back and then to stand some OCD I'm
going to take a block and then have it
hand the other side of my mat step with
feet out wide inhale arms reach exhale
hands hips inhale lengthen look up and
exhale prostrate pot it's an asana a
bring the hands to the floor if they
don't reach put them on a block you can
also use a book or water bottle or if
we've got around the house lengthen the
spine inhale and fold in exhale
be sure the toes are pointed in a little
toward each other and pull up on the
kneecaps firm your quadricep muscles
gaze off the tip of the nose inhale
halfway lift exhale hands to hips inhale
all the way to Center and arms jyoti
inhale here exhale interlace the fingers
do the funny interlace if you know what
that means inhale open up through the
chest and exhale fold so the funny
interlace is really just what I would
call the non-dominant hand on top
basically reach the crown of the head to
where the floor doesn't have to touch
and then allow the arms to come forward
gently very gently squeeze the outer
thighs inner outer hips inner thighs and
come up step or hop back to the front of
the mat and then inhale sweep the arms
up the exhale fold in inhale look up and
exhale step back to plank or you can
just stay in down dog lower down knees
up or down shoulders in line with elbows
inhale pressing up exhale check the toes
down dog
and then looking forward we'll come
through and sit so how about block handy
when you come on to the floor line up
your heels under the knees I'm going to
lift up and put that block right at the
base of your spine you can't really see
where it is on me but it's right at the
base of the spine there's a flat bone
that's kind of horizontal and it's
called the sacrum then you want to put
your block right there and it should
feel super nice if it doesn't feel
really nice then release it and come
into regular bridge
one of those nice poses you can stand
for a while so now we're going to lift
the legs up this is V pretty qurani
without the wall and imagine you're
holding a block here between your inner
thighs
and they'll start to bend your knees
take the feedback down lift up and lower
back down exhale hug your knees into
your chest give your knees a little bit
of a hug rocking a side to side and then
rolling to the right or sorry knees to
the right it means to the left looking
right
yikes having some left and right
challenges today and inhale Center
exhale knees to the left
looking right oh my gosh I thought that
wrong again knees to the right looking
left
yikes anyway do the other side
and back to center make our way into
shavasana thank goodness so take the
feet hips-width or wider feet flap open
bring your arms away from your body your
palms facing up and close your eyes and
rest
and our quote today is again from the
same book called seven how many days ago
we can be extraordinary and down deep
inside we all know that life is not a
race to run it's a journey to be savored
every step of the way
I always enjoy nice reminders like that
sometimes we just get caught up in our
same old stuff but you're not because
you're doing this start to move your
hands and your feet take a nice long
stretch through the arms and the legs
now bend your knees and roll to the
right side that really is the right side
and then with your left hand press
yourself up to receive it well take a
nice comfortable seated position and
bring the hands together and from the
heart palms touching and then hands to
the forehead reminding us to have clear
and loving thoughts hands to the hearts
or reminding us to have clear and loving
intentions hands to the mouth for
reminding us to have clear and loving
communications sending out wonderful
energy to all beings everywhere namaste
I thank you so much for joining today
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bye-bye