16 Minute Yoga For Beginners 30 Day Challenge Day 11 With Fightmaster Yoga

hello it's Leslie fight master and
welcome to day 11 hi I hope you're doing
great today's for your hands together in
front of the heart and take a moment
here to set an intention for our
practice and you said any intention you
like
and then let's roll on forward and make
our way onto hands and knees or a Center
shoulders knees and her hips take an
inhale bring the chest forward lift the
chin and tailbone exhale press away from
the floor and around the back inhale
again chest forward lift the chin and
tailbone exhale rounding the back inhale
I'm going to bring the front of the body
longer exhale and stretch out the back
of the body and once more inhale and
exhale to round the back and walk your
hands forward about a handprint spread
out the fingers nice and wide tuck your
toes under lift up and back into
downward dog for this one go ahead and
bicycle your legs bend one knee and the
other still start to warm up you'll be
sure your arms or shoulders distance
apart in your feet or hips distance and
now it will inhale to plank pose top of
a push-up knees down shift forward about
an inch and one lower to the belly all
the way down in the belly untuck the
toes you're on the tops of your feet and
tailbone is going to reach to heels
inhale peel the chest up and reach the
fingertips toward the back of your mat
keep the belly drawing in and then
release and take a little rest for a
moment so we'll press the pubic bone
down just lightly into the floor and
pick up the belly bring your arms by
your ears lift your left I'm sorry right
arm left leg right arm left leg lifts
and keep the belly lifted and then
release it in same thing on the other
side so inhale left arm and right leg
left arm right leg and again
pick up the belly and press the pubic
bone down into the floor a little
that'll lengthen the tailbone toward the
heels release it and inhale right arm
left leg so now press a little more on
the left arm right leg to lift up the
one that's on the floor release and the
left arm right leg and again if you
press what's on the floor you can lift
up maybe a little bit higher and then
we'll release that interlace your
fingers behind your back or hook your
thumbs inhale lift up this time we'll
add the legs lift the legs from the
inner thighs keep the back of the neck
long and release and lower
so then we'll unhook the hands and then
rehook with the other pinkier thumb on
top lift up and tailbone to heels pubic
bone down back of the neck long and
release hands by low ribs inhale Cobra
or come into up dog or high Cobra and
then roll over the toes or tuck the toes
lift the hips downward facing dog
draw the belly in and up pull up on the
kneecaps firm the quadricep muscles keep
stretching the weight back look up step
the feet forward take an inhale come
halfway up exhale fold as much as you
can now hands to hips inhale come all
the way up to standing let's find our
Tadasana at the front of the mat now I'm
going to grab my blocks and I've got two
of them if you have blocks get it handy
just need one today so I'm turn the
right leg all the way out the back toes
in a little and line up front heel and
back arch now arms to a tee shift the
hips back lean as far forward as you can
bring the right hand down to the block
and stretch up through the left arm if
you don't have a block it's fine you can
always put your right hand on the shin
press into the base of the big toe the
right foot as you draw your right
sitting bone under you as if you're
leaning gently against a wall behind
your back
stretch out the torso especially from
the right hip through the right armpits
and then inhale to come up and take the
block over to the other side left leg
all the way out back to them still lined
up heel to arch inhale arms to a tee and
shift the hips back leaning forward
forward get the length there on the left
hand down right arm up it's going to
reach the crown of the head forward and
then turn the head to look up if it
bothers your neck then look forward or
down pull up on the kneecaps firming the
quadriceps but be sure that you're not
locking out your knee joints so we want
to keep the legs active and press the
calf toward the shin and into the base
of the big toe of the left foot inhale
to come up and then block to Center if
you have it hands to hips toes in a
little so feet are parallel
inhale lengthen exhale to fold once
again lengthen on the inhale then hands
to block or floor I'm going to keep the
right hand down reach the left arm up
and twist if you want to go deeper you
can take the right hand over toward the
left foot for deeper twist not only if
that feels appropriate and then back to
Center lengthen inhale keep your left
hand in the center of the mat and right
arm up and again inhale to create some
length then if you want to go deeper
left hand over toward right foot so
stretching out the spine here and then
back to Center inhale to lengthen as you
exhale hands to hips inhale come all the
way back up and now toes out heels in
and we'll start to bend the knees I want
to apologize for the noise in the
background that's our little Elmer kitty
little kitten and he found a plastic bag
to play with so tail bones lengthening
down hip bones are lifting and gently
rock side to side we want our knees and
middle toes lined up reach up through
the arms spin the triceps forward palms
will face each other so be a little more
challenging
maybe lower a little more and then
slowly straighten the legs and then step
or hop the feet together and come back
to the front of the map back to Tadasana
inhale bend the knees deep boot gita'
Sano sit in your imaginary chair exhale
and fold forward crown of the head
reaching down inhale lengthen look up
and exhale back plank pose knees can be
up or down and will lower all the way
actually halfway shoulders no lower than
elbows inhaling upward dog or Cobra
exhaling down dog right leg up as you
inhale now exhale step it all the way up
if it doesn't make it there pick it up
and put it I'm going to stay on the ball
the back foot right knee over ankle
Crescent pose drop the tailbone and lift
the hip points up so I usually bend the
back knee a little to do it release down
plank pose you can stay in plank or drop
the knees and lower halfway shoulders no
lower than elbows inhale Cobra or updog
and then exhale to the knees lift the
hips down dog left leg up inhale from
the inner thigh level hips step it all
the way up by your left hand stay on the
ball of your back foot for high lunge
you can bend the back knee a little bit
to the pelvis forward pull the left hip
back and now you're lengthening through
the lower back as you stretch up through
all four sides of your waist arrow
straight arms looking up maybe just a
little
and then exhale the hands back down and
step back to plank can go right to down
dog or chatter on the knees can be up or
down shoulders no lower than elbows up
dog on the inhale down dog on the exhale
then let's breathe here gazing between
the knees or the feet spin the inner
thighs back like you're holding a block
between the inner thighs and then look
forward come all the way through then
sit now onto the back heels are right
underneath the knees now feet are hips
distance
apart arms are by your sides inhale lift
into bridge pose roll the shoulders
under interlace the fingers if you can
could also hook the thumbs or keep the
arms straight on to the floor breathe
here reaching tailbone towards backs of
knees lifting the belly and keep the
outer edges of the feet parallel and
then come on down rest a moment take the
soles of the feet together then drop
your knees apart for this soup Tabata
Canosa knows the name of this one it's a
nice resting pose to do in between back
bends it's set up again for bridge pose
feet are parallel heels under knees
press into the heels lift up
interlace other pinky or thumb rolling
the shoulders under keep the chin
lengthening away from the chest but keep
the chest moving toward the chin spiral
the thighs in toward each other
and breathe and release to lower and
again soles of feet together knees apart
and suped-up baddha konasana
just a little rest here let's take the
feet again setting up for one more
bridge come on up
feet are hips-width and lifting up
spiral the thighs in toward each other
like you're holding a block and breathe
here make sure the feet stay parallel
the toes will point in just a tiny bit
toward each other and then release this
time we'll hug the knees into the chest
and gently rock side to side
giving the lower back a little massage
and now roll yourself off to your right
side and with your left hand to press on
up to seated extending the legs in front
this is called dandasana now if your
back is a little bit rounded or it's
hard to sit up tall you'll want to sit
up on the edge of a block or even better
a blanket a pillow a towel and that way
you won't be rounding the back you'll be
lengthening nice and tall okay pull the
toes back and that will keep the legs
firm domed asana and this one is looks
easy but it's not so if you stay in here
for a few breaths with active legs and
you're working your back muscles you'll
start to feel it now we'll bend the
right knee right so the foot onto the
floor bring the right hand behind you
inhale left arm up get nice and tall and
exhale take it across and twist or if
you can't reach quite you can hug your
right leg instead on an inhale lengthen
tall on an exhale roll the right
shoulder back and twist keep the left
leg active inhale head to Center exhale
release now bend the left knee left hand
behind right arm up on the inhale to
lengthen exhale bring it across and
twist or hug that left leg instead every
inhale see if you can grow a little bit
taller and every exhale see if you can
twist maybe a little bit deeper keep in
every breath steady inhale bring the
head to Center exhale to unwind both
legs in fronts
now if you have a strap handy and get
that strap handy for paschimottanasana
inhale reach tall with the arms lengthen
hinge from the hips so get as long as
you can reach for the feet or grab your
strap then lengthen with the inhale as
you exhale so instead of rounding and
trying to get forward I'm going to lead
with the chest so belly toward thighs
and then a strap is really helpful so
instead of rounding the back we want to
lengthen the spine I'm breathing here
nice steady gaze at the feet helps to
keep the mind busy with that instead of
jumping around take another breath
inhale head up exhale to release and
come on to the back let's roll down on
your back
and we're making our way into shavasana
so let the feet flop open arms by your
sides palms face up close your eyes and
rest I'll be back in a moment
you
and while you're resting we're quote
from the same book seven look around the
life is here and it is now we can't let
it simply slip away possibilities for
adventure beauty contribution and
goodness are everywhere and you really
can make time for them
remember happiness is always in your
hands
start to take some deeper breaths
hopefully your happiness is in your
hands when you do your practice Yoga is
like a medicine every day every day we
take our medicine so to make movements
for the hands and the feet stretch out
through the arms and the legs and then
bend the knees roll yourself off to the
right and with your left hand you'll
gently press yourself up to seat it and
find a nice comfortable seat bringing
the hands together and hands to the
forehead to remind us to have clear and
loving thoughts hands to heart
reminding us to have clear and loving
intentions and hands to the mouth to
remind us to have clear and loving
communication thank you so much for
joining today have a wonderful day
namaste I hope you enjoyed today's
practice please push the like button if
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