15 Minute Yoga For Beginners 30 Day Challenge Day 14 With Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

welcome back to day fourteen two weeks
so awesome we're going to cross at the
shin starting to sit up nice and tall
and bring your hands together take a
moment here setting your intention for
your practice and all intentions are
welcome any way you like to connect in
mm then let's come on to our backs now
don't forget to subscribe become part of
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little button says love yourself so you
can click that so draw the knees in and
then we're taking happy baby to pinky
toe size of the feet this is a good
little hip opener if you can't reach
your feet no worries you can hold on to
your shins or calves
now extend the right leg or sorry the
left leg out if that's too intense bend
the left knee and put the left foot onto
the floor instead this is a deeper hip
opening so if it's too deep then you'll
modify with the knee bent then take your
right ankle just past your left knee and
bring your hands through for thread the
needle we hold on to the left shin or
behind the thigh or if you can't reach
it you can keep that left foot on the
floor and then flexing the right ankle
and gently draw the right knee forward
away from the body and then we release
and come back to happy baby again feel
free to hold the legs instead of the
feet knees are moving toward armpits
legs are wide keep the left leg as it is
right leg extends and again if that's
intense bend the right knee and put the
right sole of the foot onto the floor
instead a little less intense that way
this one's a great one for the hips and
then we'll all bend the right knee take
the left ankle just past it holding the
right shin or hold behind the thigh
thread the needle pose another pose to
stretch the hip
it's open keep your breath nice and
steady inhales and exhales through the
nose now draw both knees into the chest
start to rock back and forth trim use
your belly muscles to help you to sit up
if not roll to the right and press
yourself up and then we'll come forward
onto our hands and knees wrists under
shoulders and knees under hips extend
the right leg back and then extend the
left leg back for plank pose and lift
the back so the knees up if that's too
much knees can come to the floor always
your choice so use the belly muscles to
lift use the backs and knees lift up so
you're using those parts of the body
more arms and shoulders are used a
little bit less keep the back of the
neck long and the tailbone is going to
reach to heels then we're going to take
the knees down we'll roll off to the
right side the right knees down and
stack the left hip over the right
reaching left arm up so this is a
variation of Vassy stuffs in a side
plank then back to the knees back to
plank lifting up or keep the knees down
your choice we're building the strength
here in plank pose so knees down if
needed then we'll roll to the left side
the left knee stays down reach right arm
up shoulders are in line with each other
and keep the top hip stacked above the
bottom ham and then back to table elbows
or sorry upper arms spin back and
downward facing dog tuck the toes if you
want to bicycle the legs here for a few
breaths please do helps to stretch out
the hamstrings a little but remember we
want lengthen the spine so stretch back
even if that means that your knees are
bent some it's okay
inhale to plank top of a push up again
exhale chaturanga knees down inhaling
upward facing dog roll shoulder heads
back and then exhale downward facing dog
now I did up dog probably I should have
done Cobra
so I forgot about my Cobra please feel
free to stay with Cobra look up and step
the feet up to the hands take an inhale
come halfway up and then exhale to fold
hips over heels unless the knees are
bent
inhale press down through the feet with
yuta hasta in Tadasana and exhale to
summit stick the heat face the long way
on your mat the long side reach your
arms out wrists are above ankles turn
the right leg all the way out then shift
the hips back and take your right hand
down to your shin or maybe to the block
on the pinky toe side of your foot I'm
going to press a weight into the base of
the big toe of the right foot and draw
the front sitting bone under you bottom
ribs will come forward and the top ribs
will spin back keep the front leg nice
and firm in this triangle pose and then
looking down inhale to come up to the
other side left leg all the way out back
to is in line up front heel and back
arch shift your hips back lean as far
forward as you can to get lengthen the
bottom side of the torso and then take
your left hand down and reach up through
the writer crowd has reaching forward
and then if it feels okay on the neck
look up at your hand you're lengthening
from your navel all the way up into your
chest and finding as a much length as
you can into the torso then look down to
come up on the inhale we're going to
move into prasarita padottanasana feet
are parallel inhale open up the chest
look up exhale hands to the floor then
lengthen once more on the inhale and
crown of the head down toward the floor
on the exhale course crown of the head
may not be touching or may not even be
close it doesn't matter but do let the
neck release and then hands to hips
inhale to come on up and we'll come back
to the front of the map today we're
going to add half moon pose ardha
chandrasana so if you do have blocks get
them handy inhale sweep the arms up
exhale fold forward hinging from the
hips
inhale come halfway up fingertips to
floor or hands to Shin's exhale plank
knees can come down here at any time
holding plank now I'll roll to the pinky
toe side of the right foot lift the left
leg up you can take the bottom knee down
just like we did before just drop that
bottom knee down and then back to plank
lift the hips down dog this is called
bossy Stas in a side plank takes a lot
of core strength so inhale plank feet
together roll to the left side bottom
knee is a welcome to come down for more
support otherwise you're lifting the
hips gently tailbone is reaching to
heels shoulders are in line with each
other release it back down to plank and
chaturanga knees can be down inhaling
Cobra or upward dog exhaling to down dog
and breathing here remember take the
knees down and rest that's always always
great option bend the knees and I hopped
forward this time on the inhale you may
step exhale fold
excuse-me inhale reaching up and then
exhale to some last easy heat turn again
to the long side of the mat and turn the
right leg all the way out line a peel to
arch inhale shift the hips back lean
forward and down again for triangle pose
trikonasana we're going to reach up
through the top arm firm the leg now
take your left hand to your hip grab
your block take it six to 12 inches in
front of you and then when you're steady
float the back leg up you can walk it in
first and then float it up top arm
floats up to the ceiling if that's okay
if you're if you are stable enough and
then slowly we'll make our way down and
back into triangle pose and I know
that's a little bit tricky but we will
work on it some more let's do the left
side now left leg out heel to arch shift
the
oops back and reach out and down this
one is tough for balance as well as we
need the strength for it stretch up
through the top arm and out right hand
to hip bend the front knee walk the back
foot in a little bit then when you're
ready lift it up maybe stretching that
top arm up as well shoulders are on line
reaching tail bone to heel the lifted
legs heel is about the same height as
your hip
make sure the standing legs foot is
still parallel with the outside of the
mat then slowly slowly we'll make our
way back into triangle pose so as I said
it is a little tricky let's look down
and help to come up so if you didn't get
it right away
no worries step or hop your feet
together and come back to the front
inhale sweep up exhale fold inhale
halfway lift
then then exhale back into plank and
again top of a push-up chaturanga knees
can be down and then come all the way to
the floor untuck the toes arms alongside
your torso and inhale shell Abbas and
lift up inner thighs will lift up toward
the ceiling widen through the
collarbones and keep the back of your
neck long and then exhale rest I'm
resting my forehead on my hands because
it's comfortable you could also take one
cheek down to the floor then interlace
the fingers at the low back or hook the
thumbs inhale lifting again legs are
lifting from the inner thighs pull the
belly away from the floor lengthen your
tailbone towards your heels and then
release and rest in forehead town or you
can take the other cheek down to the
floor
so it's important when we're doing our
back bends to create length so let's
bring the arms by your sides
so that's why we want to lift and
lengthen the tailbone to the back so
knees as you lift up now bend the knees
maybe you'll reach the feet if you've
got the feet lift up and press them back
but still lengthen the tailbone to the
backs of the knees and lift the hip
points up toward the lower rib so we
want to lengthen lengthen lengthen and
then release that one is called
dhanurasana and don't worry if you
didn't reach the feet you just stay with
the shala boston oppose and then up onto
the knees stretch into Child's Pose and
just reconnect yourself with your breath
and then we'll make our way back up and
just shift one hip off to the side so
you can come to seated went dumb desana
inhale reach up tall with the arms
exhale hinge from the hips for
paschimottanasana reach your legs or
your feet then lengthen as you inhale
and exhale to extend forward the crown
of the head will reach toward the feet
as you create length through your torso
through your spine so remember and try
not to round the upper back try to
lengthen it instead you're welcome to
use a strap or on the feet if it's hard
to reach inhale lengthen and then exhale
really spend the right knee your right
left hand behind inhale right arm up and
exhale take it to the inside of the
right knee and twist the left toes pull
back so as you inhale you'll sit a
little bit taller and then exhale maybe
you can twist a little bit deeper using
the breath never forcing inhale head to
Center and release and then we'll bend
the left knee right hand is behind the
back inhale tall exhale left arm comes
across to twist every inhale see if you
can create in more space between each
vertebra
we exhale maybe you can twist in a
little deeper inhale head to Center
exhale to release and then we'll come on
to our backs and make our way right into
shavasana
so extend the legs allow the feet to
flip open get yourself nice and
comfortable once you feel comfortable
allow everything to just relax
hmm as you're resting here a little
longer our quote comes today from Amelia
bar and start to make movements to
stretch yourself arms and legs
Amelia bar says time is a very precious
gift so precious that it is only given
to us moment by moment rolling onto the
right side gently pressing yourself up
find a comfortable seated position bring
the palms together in front of the heart
throw your hands to our foreheads to
remind 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
good job day fourteen you are halfway
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at fight master yoga and I hope you're
enjoying this as much as we are enjoy
making joy I enjoy making it bye