16 Minute Yoga For Beginners 30 Day Challenge Day 12 With Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hello it's Leslie fine rester again
welcome back today is day 12
can you believe day 12 already spring
the hands together in front of the heart
close your eyes take a moment with a few
breaths to set your intention and now
we'll inhale sweep the arms up exhale
bring the hands in front of you inhale
lengthen if you can exhale come forward
you don't have to but with a long spine
stead of rounding the back we want to
come forward with a length only you can
always stay sitting up if that's better
this is a hip stretch they probably feel
this in the hips
pat up on the inhale and walk yourself
out and now we'll switch the cross
inhale again sweep the arms out or run
and up getting nice and tall spin the
triceps forward hinge from the hips
exhale fingertips down lengthen inhale
walk it forward exhale again any amount
or you can stay seated right up looks
not so easy sometimes to take that
seated pose and then walk the hands
forward and take some time for the hips
to open until it's inhale to come up and
then roll forward and to the hands and
the knees and then press back to Child's
Pose we'll keep the arms in front this
time and then palms facing each other so
you can feel the triceps spin down keep
the triceps that way and then push push
your palms back down shoulders distance
apart spread the fingers come up to the
knees tuck the toes downward dog and
then bicycling the legs let's warm up a
little in our down dog make sure the
arms our shoulders distance apart and
the feet are hips distance
roben both and you stretch out the spine
and now straighten the legs keep the
gaze between the knees or feet and now
inhale to come into plank knees can come
down at any time always an option and
then shift forward lower all the way
down to the belly untuck the toes inhale
peel the chest up cobra pose pull the
hands toward the feet lift the hands
this time stay up as high as you were
lift the hands up off the floor you can
really feel his back muscles
then press the hands back down to the
knees and downward dog so you may be
noticing that our classes are getting a
little more challenging bend the knees
step the feet up inhale lengthen halfway
and exhale fold then the knees as needed
press with the feet rise up inhale and
hands to heart exhale so if it's getting
a little difficult for you please push
the pause button and rest take a break
as needed do as you can never pushing
yourself stand up nice and tall and now
inhale sweep the arms up and exhale fold
forward hinging from the hips and inhale
come halfway up lead with the heart and
exhale to plank knees can be up or down
here crown of the head reaches forward
and knees down and lower halfway
shoulders no lower than elbows inhaling
upward facing dog thighs and knees off
the floor wrists over shoulder or
shoulders over wrists exhale down dog
inhale lift the right leg back and up
from the inner thigh exhale step it all
the way up if it doesn't make it pick it
up and put it there spin the back heel
flat inhale warrior two make sure that
your front heel lines up with your back
arch and gaze over the fingertips your
right knee is over the ankle
press the back thigh back now drop the
left arm reverse keep the front knee
bent
watch out the side body inhale come up
lean forward right form to right thigh
reach your left arm up and over and
spend the tricep for so pinky finger is
facing down thumbs facing up very windy
this day it's very windy today inhale to
come up warrior two exhale windmill the
arms down either go right to down dog or
back to plank and chaturanga inhaling to
upward facing dog
exhaling to downward-facing dog left leg
up inhale from the inner thigh lifts
look forward and lightly step it through
back foot flat line appeal to arch
inhaling or you're to make sure the left
knee is over the ankle lift the back
inner thigh up knee is pointed over the
middle toes arms are at a tee now we'll
drop the right arm to reverse bend into
the left knee a little stretch out the
side body and then we'll come on up
inhale lean your whole torso forward
take left form to left thigh reach your
right arm up and over
sink the hips forward a little bit but
keep pressing through the outer edge of
the back foot spin the tricep forward
pinkie finger down thumb up one more
breath warrior two on the inhale
windmill the arms down on the exhale
either go right to down dog or back to
plank to chaturanga
inhaling to up dog and exhaling to down
dog so we're adding a lot more vinyasa
that's when we go plank chaturanga up
dog down dog bend the knees look up step
or hop the feet inhale lengthen exhale
and fold press with the feet rise up
inhale and some estate deihi hands to
heart exhale if it's too many chaturanga
and too many vinyasas for you skip the
ones you need to skip it's always okay
and you can go right to down dog okay so
find your hipbones
and face them to the front of the mat
keep your right foot in front step your
left foot back about three feet or so
now hips and shoulders will continue to
square toward the front of the mat take
your arms out to a tee bend your elbows
press your fists or your palms together
on an inhale lengthen through the spine
as you exhale come forward halfway now
make sure you're now rounding your back
as you come forward keep lifting those
shoulder heads pulling the right hip
back you can go further forward if you
like or just stay halfway
parsvottanasana press into the base of
the big toe of the right foot and
through the outer edge of the back foot
inhale come back up to Center and bring
the hands back to the hip step the feet
together and do the other side so the
left foot will stay forward another
right foot will step back but keep the
hips and shoulders squaring toward the
front so the right toes face the top
right side of the of the mats getting
really windy it can inhale arms to a tee
and exhale bend the elbows press the
fists or the palms together roll the
shoulders back widen the collarbones
inhale open the chest exhale halfway
down now pull the left hip back to keep
the hips level and you can stay right
here or go further but keep lifting the
shoulder heads try not to let those
shoulders around down I want to keep the
spine nice and long imagine you have a
block between the inner thighs and
you're holding it there inhale back up
and we'll release the hand step the feet
together hands to hips and now in a step
on the left foot back again continuing
to keep the hips and shoulders Square to
the front and now we'll start to bend
the left knee we'll bend the left knee a
little and then I'm sorry bend the right
knee a little and then pull the right
hip back and now
reach the left arm forward and reach it
up and reach the right arm up warrior
one veerbhadra sanal one pose right hips
pulling back the left hips coming
forward we try to square the hips to the
front of the map they were usually won't
but that's the direction we're going
straighten the front leg pull the right
hip back and then bend it again a little
bit so it's hard to bend the knee little
by little and then pull the hip back the
right hip back the left hip forward left
inner thigh lifts up keep the ribs and
oh they don't want to they want to pop
out to draw the front ribs in then now
step the feet together I'm going to keep
the left foot in front and we'll step
the right foot back squaring up the hips
and shoulders to the front and then
start to bend the left knee a little bit
and then as you bend it pull the hip
back then now reach the right arm
forward and that'll help to bring the
right hip forward and keep drawing the
left hip back now both arms up warrior
one spin the triceps forward arms our
arrow straights back inner thighs lifted
and press for the outer edge of the back
foot watch for too much arching in the
back pull the ribs in reach the tailbone
down straighten the left leg hands to
hips again start to bend the left knee a
little bit and then pull the left hip
back keep the ribs in belly in then now
add the arms again warrior one V rabbit
Rasta one the front heels in line with
the back heel so your feet are at least
hips width apart and if that is wobbly
go wider straighten the leg and step the
feet together let's take a breath here
and no inhale sweep the arms up and
exhale fold in and inhale halfway lift
and exhale step back to plank
chaturanga knees can be up or down and
then all the way to the belly this time
untuck the toes arms alongside your body
inhale peel the chest up and now add the
legs lift the legs from the inner thighs
keep the back of your neck long pull in
your belly reach your tailbone towards
your heels this is shawl Abbas in a pose
and then rest so we'll do it again we're
going to press the pubic bone down just
slightly that's going to help to stretch
the tailbone toward the heels arms in
line with the ears this time and inhale
lift everything up keep the back of the
neck long there's a tendency to crunch
the back of the neck now swimming the
arms back you can stay there or you
might be able to reach back for your
feet if you can press the feet up and
back if you can't reach your feet no
worries we're going to do this again
later and then we'll slowly release
hands my ribs press up and back Child's
Pose stretch out the spine here in your
child's pose after a couple little back
bends and then come on up again and sit
your hips off to one side extend the
legs in front done Donna staff pose now
if you're rounding in the back remember
sit on a block or a blanket or a towel
or a pillow to lengthen your spine and
it's like the soles of you together on
the inhale look up lengthen hinge
forward on the exhale this is bodycon
austin we're going to keep the spine
long instead of rounding will keep the
spine long lead with the chest a cute
little doggy with the ball I think he
wanted to come and play would you yes
look here's a play ball
so cute and a new friend only cuentas
here comes his dad and his brother I
think bye little friend thanks for
coming to say hello now we're going to
bring the feet more forward and let's
fold forward again this time you can
round your back your head will reach
down toward the feet it's fun to have
visitors so what's nice about filming
outside you know come on up we'll take
the knees together and we're coming onto
the back and now cross your right knee
over your left knee then take both knees
to the left side if that's too intense
uncross the legs and just pull one knee
on top of the other like a regular twist
or a twist a supine twist supine means
lying down do one that you like inhale
Center uncross if you are cross the left
knee over the right and drop the knees
to the right side look left
and then head to center uncross hug the
knees in and and take the pinky toe
sides of the feet happy baby pose keep
the tailbone lengthening toward the
floor stretch out the spine and then
we'll make our way to shavasana so let
the legs extend out let your feet flop
open arms by your sides palms up release
any UGI breathing just come into natural
breathing and rest I'll be back in a
moment
has you're resting of another quote from
the same book seven how many days of the
week can be extraordinary this is from
sister Helen Kelly
choose life only that and always at
whatever risk to let life leak out to
let it wear away by the mere passage of
time to withhold giving and spending it
is to choose nothing it's take a nice
long breath stretching out the arms and
the legs and the knees roll yourself off
to the right and press yourself up to
seated and sit up nice and tall crossing
the shins hands together once for your
hands to the forehead to remind us to
have clear and loving thoughts hands to
heart to reminding us to have clear and
loving intentions chanced a mouth to
remind us to have clear and loving
communications offering this wonderful
energy to all beings everywhere
namaste thank you so much for joining
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