17 Minute Yoga For Beginners 30 Day Challenge Day 13 With Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hello it's Leslie fight master welcome
back to day 13 and our 30-day beginners
yoga challenge we're going to start
sitting up nice and tall and bring your
hands together in front of your heart
remember you can always sit up on a
blanket to lengthen your spine we'll
just take a moment here to set an
intention for your practice and then
we'll roll forward and make our way into
extended Child's Pose
so those child's pose the arms are
reaching forward wrists and elbows are
off the mat spread the fingers nice and
wide and then come up on to the knees
tuck the toes with the knees bent make
your way into down dog
and start to bicycle the legs bending
one knee and the other so we are
progressively getting into a little more
a little more difficulty in our practice
so please remember to push the pause
button take a child's pose any time
inhale plank top of a push-up tailbone
is reaching to heels you can always take
the knees down let's all do that and
exhale lower to the floor inhale little
Cobra peeling the chest up press all the
toenails down this time we'll come up
into Spinks pose elbows are right below
the shoulders gently draw back on the
arms keep tailbone reaching to heels and
lift your belly and then lower down
pressing up to plank knees can stay down
for that and make your way into downward
dog
and we do have some vinyasas to down dog
you can always skip them inhale lift
your right leg up from the inner thigh
exhale step it up by the right hand left
knee down inhale for low lunge so come
on up start to sink your hips forward
any amount make sure the knee stays over
the ankle on that right foot and
lengthen up tall and then exhale bring
the hands back down and step back into
down dog stretching all the way back
in how the left leg up from the inner
thigh again exhale step it up by the
left hand now if it doesn't make it
you'll pick it up and put it there
right knee down pat up the right knee if
you need any padding sink forward with
the hips keep the belly lifted as you
reach tall tailbone is lengthening
toward the floor and exhale bring the
hands back down and back into plank and
then lower all the way down knees can
come down first inhale Cobra or upward
facing dog up dog the thighs and these
are off the floor and then exhale make
your way into down dog I'm going to walk
the hands all the way back to the feet
into it two nos and a forward fold so if
you can straighten the legs then do pull
up on the kneecaps firm the quadriceps
otherwise you can keep a little bend in
the knees opposite elbows are being held
a new rocking side to side so walk
ourselves back into down dog arms our
shoulders distance apart and the feet
are hips distance remember to draw the
lower belly in and up moving the weight
up into the hips and stretching it down
toward the heels look forward and step
the feet up take an inhale come halfway
up lengthen exhale folding forward
bending the knees if you need to press
through the feet inhale to rise up look
up lengthen exhale to some s TTE to the
front of the mat finding your Tadasana
pose pressing evenly through the feet
inhale sweep the arms up exhale forward
fold hinging from your hips as you
inhale come halfway up lengthen the
spine hands to Shin's exhale step back
into plank top of a push-up knees to the
floor shift forward exhale lower until
your shoulders and your elbows line up
then inhale to upward dog or Cobra and
exhale to downward dog
we're going to work a little on our
chaturanga dandasana that's where we
land with bent elbows the shoulders in
line with the elbows I will do it with
knees down look forward either stepping
or if you hop you can hop forward inhale
lengthen and exhale to fold inhale press
down through the feet look up lengthen
and exhale back to Tadasana and inhale
again to sweep the arms out around and
up exhale fold forward keeping the spine
as long as you can inhale lengthen out
the spine chest forward and exhale back
into plank
so tailbone is reaching to Heels bellies
lift it and lift the back to the knees
up then just go to lower a little bit
down and inhale into up dog or Cobra
and tuck the toes exhale lift the hips
into downward dog stretching back here
inhale lift the right leg back and up
from the inner thigh look forward exhale
step it up right in the middle the hands
back foot flat come up into warrior two
make sure the right knee is over the
ankle
and it points directly over your middle
toes now interlace the fingers or hook
the thumbs behind you inhale open the
chest and exhale to fold forward a
little variation to open up the hips
keep pressing through the outer edge of
the back foot
make sure you have wave in that back leg
come on up reverse your warrior so left
hand moves down the leg right arm up and
then exhale right form to right the left
arm up and over or maybe your right hand
will reach down to the pinky toe side of
the foot on a block or maybe even the
floor and then inhale let's make our way
back into warrior two and then exhale
take the hands to the mat and come to
plank chaturanga knees down shoulders no
lower than elbows
inhaling upward dog or Cobra who is your
choice and then down dog exhale left leg
up take an inhale exhale step it between
the feet inhale warrior two again line
up your front heel with your back arch
and make sure your knee is over the
ankle pointed right over the middle toes
sink into the front knee any amount in
gazing over the fingertips lift the
chest but let the shoulder blades draw
gently toward the waist then interlace
other pinky or thumb on top inhale
lengthen and then exhale fold the left
shoulders moving toward the left knee it
may make it to the knee it may not but
that's the direction it's going and the
arms are lifting up to stretch out the
shoulders and inhale come on up back to
warrior two exhale and then reverse drop
the right arm reverse this is a side
stretch or stretching the side body then
he'll come up left for them to the left
thigh right arm up and over and sinking
the hips a little bit forward if you'd
like you can take the left hand of the
pinky toe side of the foot on a block or
to the floor take one more breath as if
you could turn your bellybutton up
toward the ceiling inhale back to
warrior two
and then exhale windmill the arms down
so you can always go right to down dog
or come to plank lower a little bit drop
the knees then shoulders to elbows
inhaling upward dog then exhaling down
dog so when you're practicing chaturanga
it's important to keep the belly lifted
so the low back doesn't over arch also
use your leg muscles specially if knees
are off the floor look up and step your
feet forward take an inhale and lengthen
and then exhale and fold inhale rise up
pull the ribs in as you stretch tall and
exhale the hands to the heart we're
going to take a little balance the right
foot will come up left foot down take
your right foot anywhere above or below
your knee and then drop your right hip
down
if your study reach the arms up draw the
left hip in towards Center find a spot
to focus on that isn't moving that's
going to help their balance relaxing the
shoulder blades as you stretch up tall
then point the need of the front and
looks down the leg straight ahead lift
in any amount it can be low it could be
high this is a great one to strengthen
the hip flexors and we'll do the other
side left foot up anywhere above or
below the knee then drop the left hip
down inhale arms up still focusing on
your steady
Drishti or focal point draw the right
hip in towards Center or relax the
shoulder blades and lift the belly and
then point the knee to the front and
extend the leg hold it up as high as
you're comfortable with a higher you
hold it up the more flexibility it takes
in the more strength
so starting lower is fantastic we're
releasing back down sometimes the
balancing can be really difficult but
don't despair different days bring up
different balancing points so inhale
bend the knees coming to chair pose sit
back in your imaginary chair and then
exhale fold forward inhale come halfway
up and lengthen
exhale to plank pose and the knees down
lower halfway inhale to upward dog or
Cobra and then exhale lift the hips to
downward dog right leg lifts on the
inhale exhale step it up spinning the
back heel flat line up front heel with
back heel inhale reach up top warrior
one veer of a dress on a one draw the
right hip back the left hip comes
forward trying to square the hips toward
the front of the mat and then exhale
bring the hands back and go into
downward facing dog if you'd like you
can always all not this time left leg up
inhale exhale step it up spin the back
heel flat I was going to say could take
a vinyasa but there wasn't time inhale
to come up
lengthen the tailbone down pull the left
hip back and the right hip will draw
forward the triceps will spin toward the
front of the map on your breathing and
then exhale hands back down to plank
pose to chaturanga just a little tiny
Bend of the elbows elbows Bend back
inhaling Cobra or updog
exhaling down dog now take the knees
down take a break this is a nice time
for when you can push the pause button
if you like if you're still with me come
forward into plank so we want to watch
that the buns don't stick up or they
don't drop down so we don't want to arch
you back but we don't want our hips up
in the air we want a straight line and
now we'll come on to the knees and
release the fingers for dolphin so the
elbows right under the shoulders as you
press into the forearms lift the
shoulders away from the floor and just
like down dog weight goes up to the hips
and reaches back to the heels dolphin
pose helps to open up the shoulders and
then take the knees down and rest in
Child's Pose coming back to your nice
steady breathing let's come back up to
the knees and tuck the toes making your
way into dolphin again and stretching
the weight up to the hips and reaching
down lifting the shoulders up and make
sure your elbows don't go wider than the
shoulders they want to do that many
times so just check and then we'll come
back down to the knees Child's Pose
and then back up tucking the toes for
down dog again and we'll come forward
and sit either stepping or hopping
forward and then lie back for bridge
pose so bending the knees the feet are
hips distance inhale lifting into Bridge
roll the shoulders under keep the chin
away from the chest and spiral the
thighs in toward each other outer edges
of the feet
a parallel they want to turn out so
check that and then lower and rest and
just let your knees drop in toward one
another let them touch and then setting
up again come back to bridge lift up
roll the shoulders under maybe interlace
the fingers if you can and then lengthen
the tailbone toward the backs of the
knees and lift your frontal hip points
up toward your lower ribs keep the
breath nice and steady and then release
and this time we'll hug the knees into
the chest gently rocking your side to
side and I'll start to rock back and
forth up and down the spine take two or
three rocks and come all the way up
sitting tall and unde asana extend the
legs bring the hands right next to the
hips and press gently down and then
we'll bend the right knee inhale reach
up tall exhale hinge from the hips
forward John oh sure sawsan inhale to
lengthen through the spine keep the
length as you come forward instead of
rounding the back so instead of thinking
head to knee think belly to thigh and
gaze toward the foot also feel free to
use a strap inhale to come up straighten
the right leg bend the left reach up
inhale there's a slight turn toward the
straight leg as you exhale to come
forward so don't let the head drop down
don't let your back round inhale
lengthen then exhale to extent always
want to find space in the body in our
yoga practice inhale lift and exhale to
release and then onto our backs going to
bend the right knee into the chest and
then take it over to the left side and
twist if that's too intense you can
always bend both knees
back to center draw the left knee in and
then exhale take it to the right side
let go over the left shoulder as long as
it's okay with your neck
inhale through Center and we'll get
ready for shavasana her final resting
post so take a few moments to get
comfortable let your feet flop open arms
by our sides with your palms up and tail
bones lengthening toward the heels and
collarbones are wide and if you'd like
you can rest your head on all this a
thin pillow or a blanket you can also
roll up blanket under your knees if your
low back needs a little support once
you're comfortable let everything go
completely relaxed
start to make some movements to stretch
for the arms and legs bend the knees
rolling to the right our quote today is
from annie dillard who reminds us how we
spend our days is of course how we spend
our lives coming back to seated let's
take the hands together hands to
forehead reminding us to have clear and
loving thoughts now its hands to the
heart center to remind us to have clear
and loving intentions and our hands to
the mouth to remind us to have clear and
loving communications sending out
wonderful energy to all beings
everywhere namaste
thanks so much for joining today
tomorrow is two weeks can you believe it
halfway done I hope you enjoyed it and
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