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

hi it's Leslie master and welcome to
day 15 we're gonna start today sitting
and I am sitting on the edge of a vest
that I wore down to the water and it
just helps to lengthen my spine a little
bit so if you have a blanket or a towel
a pillow it'll help to give you a little
length let's bring the hands together in
front of the heart and take a moment
here to set an intention for your
practice
now all intentions are always welcome
and then let's start to focus in on our
breath so take a nice long inhale and
then we'll come forward as you exhale on
to the hands and knees wrists under
shoulders knees under hips
if the belly lifted draw the shoulder
blades toward the waist and then inhale
bring the chest forward lift your chin
and tailbone up and then exhale round
the back draw the chin toward the chest
pull the belly in inhale again bring the
chest through widening the collarbones
and then exhale draw the belly and press
firmly away from the floor fingers are
spread inhale again bringing the chest
forward tailbone up exhale draw the
belly in and up and again inhale forward
shoulder blades are drawn toward the
waist and then exhale pressing away
rounding the upper back like a cat then
we'll come to neutral on the inhale
right arm out to the right sweep it
underneath your left arm then take your
left hand and pop up on your fingertips
rolling the chest open then pull the
left hip back and draw the left hand
either to the lower back or you wrap it
around and get onto the right thigh
every inhale see if you can get a little
length through the spine as you exhale
start to roll your top shoulder back so
you're going to widen across the
collarbones inhale come back through
Center back to hands and knees and we'll
do the other side left arm up to the
left as you
inhale exhale sweep it underneath you on
to the writer and pop up on to the right
fingertips draw the right hip back and
start to make your twist so the twist
happens from above the waist then the
right handle either go to the lower back
or you might be able to hook it onto
your left thigh and ever inhale see if
you can get some length and when you
exhale roll the top shoulder back I'm
breathing here it's being mindful of
your breath I'll try to remind you and
then to keep your breath steady in and
I'll through the nose throughout your
practice the best you can come back to
table then walk your hands forward about
a handprint and then from here tuck the
toes lift the hips exhale stretch all
the way back into down dog keeping the
knees bent and then straighten out
through the right leg left knee stays
bent and switch there's bicycling the
legs here arms our shoulders distance
apart with your feet hips distance and
keeping them nice steady breath arms and
ears are in line and gaze between the
feet or knees keep the low belly drawing
in and up fingers are spread wide
pressing into the base of the fingers as
your forearms lift up and away from the
mat inhale we'll come forward into plank
pose the top of a push-up knees to the
floor shift forward about an inch and
slowly lower all the way down to your
belly come onto the tops of the feet
inhale Cobra press all your toenails
into the floor draw the hands toward the
feet tailbone reaches toward heels inner
thighs spin up exhale to the knees tuck
the toes and lift the hips back into
down dog so we did a little work on
chaturanga yesterday on the day before
look forward step the feet to the hands
take an inhale come halfway up
lengthening the spine and then exhale
fold bend the knees as you need to press
with the feet rise up inhale stretching
tall and then exhale bring the hands
down to the heart so chaturanga top of a
push-up is plan
as we lower its chaturanga it's not so
easy and just to say to let you know in
case you're struggling hands at heart
center into das and I'll press evenly
through the feet inhale sweep your arms
out around and out palms face each other
at the top exhale hinge from the hips
hips will go back as you take your
forward fold than hips over heels if
your legs are straight inhale halfway up
you're lengthening through the spine
exhale bend the knees plant your palms
and come back into plank pose and we'll
take the knees down or not as up to you
but lower till your shoulders in line
with the elbow is and then come all the
way down inhale to Cobra or updog if
you're an upward facing dog
sighs and these are off the floor exhale
tuck your toes and come into downward
facing dog
so from here on in you have the choice
of keeping your knees down in chaturanga
you have the choice of practicing cobra
pose or upward facing dog you also have
the choice of taking your knees down and
resting and pushing pause at any time
you wish look forward keep your hips
high as you step the feet up take an
inhale lengthen the spine hands to
Shin's or higher exhale fold forward
hips over heels with straight legs if
you can inhale sweep the arms up with a
long spine stretching top and then
exhale hands to the heart
and some of us take the he steady
balance and inhale again sweeping the
arms up triceps spin forward upper arms
spin forward exhale folding forward
hinging from your hips keep the spine
really long inhale come halfway up heart
forward exhale bend the knees plant the
palms and again to plank pose
knees up or down your choice shift
forward chaturanga shoulders and elbows
in line shoulders no lower than elbows
inhaling upward facing dog or Cobra and
exhale tuck the toes come back into
downward facing dog
check in with your breath here keep your
inhales and your exhales
equal in length every movement here has
a breath and then when you're in down
dog you'll just reconnect inhale right
leg lifts from the inner thigh as you
exhale step it forward if it doesn't
make it pick it up and put it between
the hands spin your back heel flat
inhale warrior two so remember warrior
to the front heels in line with the back
arch the knee is over the ankle and it
points in line with the middle toes
shoulders are right above the hips and
then arms our shoulders distance apart
your gaze is over the fingertips press
your back thigh straight back and lean
forward take the right form to the right
thigh and reach your left arm up and
over see if you can gently press the
form on the thigh bringing the bottom
ribs forward spinning back with the top
ribs keep pressing through the outer
edge of your back foot press the front
heel to come up inhale and then exhale
win will the arms down you can go right
to downward dog and stay there or
inhaling to plank exhale chaturanga
knees up or down inhaling upward facing
dog or cobra pose and exhale tuck the
toes back into downward dog that we call
a vinyasa and you can skip them if you'd
like
inhale left leg lifts exhale step it
forward between the hands spinning
backheel flat inhale warrior two so
again your front heel will line up with
your back arch your left knee over the
ankle pointed straight ahead over the
middle toes so that knee will move a
little toward the pinky toe side of your
left foot try to keep the back arm as
high as your front arm as you lift the
chest and let your shoulder blades relax
toward the waist a little bit broadening
across the collar bones lean forward
take left form to left thigh reach your
right arm up and over in line with the
ear and then keeping that length from
the left hip crease to the left armpits
keep sinking your hips forward and
pressing into the front heel stretching
out almost as if you could turn your
belly button up to
face the ceiling take an inhale to
warrior two
as you exhale cartwheel your arms down
go to downward dog and stay or you could
inhale to plank exhale lower chaturanga
knees up or down inhale up dog or Cobra
exhale back into downward facing dog
so remember arms shoulders distance and
feet hips width apart stretching back
look forward hips high step or hop the
feet up take an inhale look up lengthen
as you exhale fold forward bending the
knees as needed and then press through
the feet
rise up on the inhale stretching nice
and tall tailbone lengthens belly lifts
and exhale - so Musti - he that is
called seria namaskara a but we added a
warrior two in there now I have my two
blocks I'm going to bring them by the
front of the mat if you don't have
blocks you can rest your hands on your
shins instead but I do recommend blocks
I think they're really really wonderful
to use feet are about hips distance
apart hands on hips find the hip bones
in front we want to keep those faced
straight ahead now keep the right foot
wierdest at the left foot back instead
of letting the outer foot be parallel
with the back of the mat we're going to
turn the left toes to face the front
left corner of the mat so hips and
shoulders will square up toward the
front of your mat and that's important
front heels in line with the back heel
or you can go wider and inhale open up
the chest and lengthen exhale hinge from
your hips come forward hands on blocks
if you can reach the floor that's fine
too or you can rest your hands on your
leg inhale lengthen through the spine
and then exhale stay where you are or
perhaps you'll fold in deeper but
instead of letting your background keep
that nice length that you created before
you came forward draw the right hip back
gently and send the left hip forward the
left inner thigh the back thigh is going
to spin toward the back of the mat
imagine you have another block that
you're
wheezing gently between your inner
thighs breathing here always checking in
with the breath inhale head up exhale
hands to hips inhale with a long spine
come all the way to Center now take your
arms to a tee well bend the elbows
either press your fists together or your
palms same pose we're just doing
something different with the arms inhale
to lengthen exhale pause halfway down so
what we don't want are the shoulder
heads to drop we want to keep the
shoulder heads lifted and then if you
want to go further you may or stay
halfway down that right hip might want
to come forward so pull it back a little
and just gaze toward your shin or foot
press through the outer edge of your
back foot as well keep the shoulder
heads lifted and breathe press into the
base of the big toe of the right foot as
you continue to draw the right hip back
on your inhale make your way back up
then we'll release the hands and step
the feet together so again our feet will
be about hips distance apart
blocks on either side of the feet find
your hip bones as little bones that pop
out the front we want those to face the
front of the mat and stay facing even as
you draw your right hip back about three
feet so the right hip will come forward
make sure it's not parallel with the
outside of the map but instead the right
toes will face the right front corner of
your mat then inhale get some length
through your spine exhale hinge forward
from the hips and pause hands on blocks
lengthening the spine and again if you
don't have blocks hands on your leg
lengthen lengthen on your inhale so cut
like when we did in cat pose or cat and
cow pose instead of rounding the back
like a cat though we're going to bring
the chest forward through the arms like
we did in the cow pose then if you can
go deeper you can start to fold forward
but make sure the left hip continues to
pull back also you can imagine that
you've got another block that you're
holding between the inner thighs that'll
make sure the legs stay nice and firm
then be sure to press through the outer
edge of your back foot spinning the
inner back thigh toward the back of your
mat to keep that leg active crown of the
head reaches down and again if you've
got the flexibility you can have your
hands on the floor instead it's totally
fine but if you've got blocks it's hard
to reach the floor blocks are wonderful
I love my blocks if you've got
flexibility you can even turn your
fingertips to face the back of the mat
and go a little deeper but no rush all
is coming we just keep practicing
flexibility comes in time inhale
lengthen the spine then exhale hands to
hips and inhale to come up and then arms
to a tee on your inhale as you exhale
bend your elbows either take your fists
and press them together or your palms
palms are a little harder roll shoulder
heads back as you inhale get some length
hinge from the hips as you exhale pause
halfway down stead of letting your
background and your shoulders drop lift
those shoulders up keep the lengthen the
spine then continue to pull the left hip
back and send the right hip gently
forward
so I mentioned flexibility comes in time
but it's not that big of a deal actually
it's it's better I think to have
stability and strength in the body and
then flexibility can come as you
practice but the more strong the more
strength you have the more stability you
have the better your poses can be to not
cause you to get an injury so look that
can be a good thing being tight inhale
come up with a long spine and now step
your feet together now move those blocks
out of the way if you have them and
again we'll find Tadasana at the front
of the mat feet together or hips
distance apart
inhale sweep your arms up palms face
each other
exhale hinging from your hips fold
forward bending the knees if you need to
inhale halfway up getting really long
through the spine exhale
back and find plank pose chaturanga
knees up or down inhale Cobra or updog
then tuck your toes and stretch all the
way back again into down dog looking for
we're going to step or hop and sit right
down and then all the way onto your back
walk your heels so that they're
underneath the knees the feet are hips
width apart
make sure the outer edges of your feet
are parallel your toes will point in
just a little toward each other and take
the arms by your sides inhale lift up
lift your hips and your low back and
your mid back maybe the upper back if
possible roll your shoulders underneath
you palms can stay flat or point the
fingertips up to the ceiling keep your
chin away from your chest you may also
want to clasp your hands if you wish try
to bring this breath up toward the chest
and a instead of breathing into the
belly which might compress your back
come on down soles of you together knees
apart and rest take just a couple
breaths here
and now feet again two hips with heels
under knees arms by your sides for
bridge saetoot bandha inhale again to
lift up any amount spiral your thighs in
toward each other roll the shoulders
under maybe and release the fingers with
the other pinky on the bottom and
keeping the chin away from the chest
find length in the whole front of the
body
make sure the outer edges of your feet
stay parallel and breathe always
checking in with the breath releasing
down and then hug the knees into the
chest
oppan asana gently rock yourself from
side to side or make little circles on
your lower back
now start to rock back and forth this
might be tricky take a couple rocks if
it seems like you can come up to C to do
otherwise roll to the right and press up
coming into dandasana if your lower back
or your back is rounded a little bit so
I've got my little jacket let's sit
right on the edge of it to help lengthen
the spine you can do the same thing with
a pillow or a blanket or a jacket full
of toes back firm the leg muscles but
keep the heels on the floor dandasan is
a wonderful pose to strengthen the spine
so just and the hip flexor so just
notice widen the collarbones and let the
shoulder blades release away from the
ears and as you sit here for a moment
you might get a little challenging let's
bend the right knee put the right sole
of the foot onto the floor right hand
behind the back inhale left arm is up
and then exhale wrap it around the right
leg and twist or you could take your
left elbow to the outside of the right
leg and then inhale find some length and
exhale roll the right shoulder back
every inhale finds length every exhale
maybe twisting in deeper only go into
your edge inhale head to Center at
tail unwind straighten out your right
leg and Bend the left left hand behind
the back right arm up on the inhale and
exhale hug that left knee sit up tall as
you inhale exhale rolling the right
shoulder back also check in with your
right leg the right toe should point
straight up to the ceiling a lot of
times we forget about that leg every
inhale create length every exhale twist
inhale bring the head to Center and then
exhale to unwind inhale arms reach both
legs straight in front
exhale hinge from the hips reaching for
the feet or if you've got a strap or a
belt or a towel you can hold on to that
but instead of letting your background
we want to hinge from the hips so the
belly is lengthening toward the thighs
and inhale lengthen so you can just keep
the spine long you don't have to come up
forward at all and then let's release it
bend the knees and begin to roll onto
your back for shavasana our final
resting pose so I took that jacket and
rolled it up put it under the knees
because that's nice for me let that your
feet flop open arms by your sides with
the palms faced up and now just release
any of your og breathing and just come
into natural breathing relax everything
I'll be back in just a moment
as you're resting here I've got our
quote I've gotten a lot of people that
have left me comment saying that they're
not a beginner but they are enjoying
this beginners challenge so this is for
you and for anybody who is a beginner
start to make some movements to stretch
out become a beginner again we lose
something wonderful when it becomes more
important to us to be the one who knows
then to be the one who's open to the
everyday wonders around us just a little
reminder let's roll on the right come on
up to seated sitting tall bring the
hands together palms touching hands to
forehead reminding us to have clear and
loving thoughts hands to the heart
center reminding us to have clear and
loving intentions and hands to the mouth
to remind us to have clear and loving
communication send out some wonderful
energy to all beings everywhere namaste
thank you again for joining I look
forward to seeing you tomorrow and leave
us a comment let me know how it's going
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wonderful day bye bye