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

hi it's Leslie fight master and you are
with me on day 16 so if you have a block
rabbit then put it between your ankles
and then sit back on the block if your
knees bother you try to sit up on
something else maybe if you have two
blocks if your knees still bother you
sit in another position knees should be
as wide as the hips this is called the
virasana let's bring our hands together
close the eyes and take a moment here
setting your intention
remember all intentions are welcome this
is just for you
mmm-hmm so release they hand inhale
through the nose reach up would I breath
make sure your ribs don't pop out here
as you exhale take the arms halfway down
inhale and lengthen as you exhale you're
going to twist so turning your torso to
the right but the hips are nice and
level that's what we want when we twist
inhale Center and then reach up again
shoulder blades released with the waist
gently and then arms to a tee again
exhale and now we'll turn to our left so
as you inhale try to create some length
and as you exhale you'll twist the belly
a little bit the ribcage some more and
your chest the most keep stretching out
through the arms as you do nice long
breaths inhale Center reach up through
the arms watch the ribs keep them
drawing in exhale bring the hands down
so just a little reminder we want which
I breathing in and out through the nose
with a little constriction in the back
of the throat do the best that you can
extended Child's Pose hips back to the
heels reach your arms forward as you
exhale walk your hands off to the right
and shift your hips over to the left
gently so we stretch out the left side
of the body inhale walk the hand Center
exhale walk them over to the left as we
stretch the right side of the body
keeping nice lengthen the spine in our
child's pose bring the arms to send her
shoulders distance apart come up to the
knees tuck the toes and downward facing
dog start to bend one knee and the other
here to bicycle the legs as you begin to
warm up your hamstrings maybe it's
morning I'm always stiffer in the
morning not everybody is how does your
stretching back spend both knees belly
toward thighs hips nice and high and
then start to reach the heels toward the
floor they never ever ever have to touch
try to get as much length through the
spine as you can so maybe your knees
will stay bent for a while that's okay
gaze between your knees or your feet and
now gaze forward and step your feet to
your hands inhale lengthen the spine
halfway up exhale fold bend the knees as
needed press down through your feet rise
up on the inhale stretch tall and then
exhale bring your hands to the heart
finding Tadasana pose so take them on
with your hands and your heart and your
eyes closed feel the evenness in the
feet and then i softly blink open inhale
rise up with the arms exhale fold
forward hinging from the hips hands can
be on legs - not to the floor inhale
halfway lift exhale step back into plank
pose top of a push-up knees to the floor
so right now shoulders are over the
wrists now shift them forward about an
inch and lower exhaling all the way down
to the belly hands by low ribs inhale
peel the chest up to cope run this time
lift the hands up use your back muscles
to hold you press all the toenails into
the floor then exhale press up to the
knees tuck the toes downward facing dog
again if you still need to bicycle the
legs a little bit more that's fine too
spread out your fingers press into the
base of your fingers as your forearms
lift away from the mat then look forward
keep your hips high stepping the feet
forward on an inhale come halfway up and
lengthen exhale fold forward any amount
inhale sweep the arms up getting length
ribs in exhale to some a suit the heat
inhale again sweep your arms out around
and up getting length exhale folding in
hinge from the hips inhale come halfway
up find some length chest and heart
forward exhale bend the knees plant the
palms step to plank knees down or up is
your choice and then shift the shoulders
forward chaturanga shoulders no lower
than elbows but knees can always be down
inhale upward facing dog thighs and
knees off the floor or stick with Cobra
exhale tuck the toes for down dog inhale
lift your right leg backing up from the
inner thigh so your hips are level look
between the hands step it all the way
through remember if it doesn't make it
pick it up and put it there
spin the back heel flat inhale come up
you're in warrior two check your feet
make sure your front heel is in line
with your back arch then drop the left
arm reverse make sure your knee stays
over your ankle pointed straight ahead
keep reversing now straighten your front
leg inhale arms to a tee you might walk
your stance a little shorter if you wish
and then hinging from the hip reach out
and down with your right hand can land
anywhere on the leg or maybe to the
block or the floor stretch up through
the left arm get a lot of length from
the front hip crease through the armpit
look down at the foot inhale to come up
exhale little bend in the front knee so
you can win really arms down and step
back into plank and then chaturanga
knees can be down here inhaling press
through the hands and feet exhaling come
back into downward facing dog
left leg up from the inner thigh level
off the hips exhale step it between the
hands pick it up and put it there if you
need to inhale warrior two again that
left hip is going to drop down the left
knee over the ankle and
with the middle toes drop the right arm
reverse stretch out the left side of the
body
keep reversing straighten your left leg
as you inhale come on up
maybe shorten the stance if that feels
more stable to you hinging from the hip
crease lean forward take the left hand
down to the shin foot floor or block
reach through the right arm arms are in
line with each other
crown of the head is reaching forward
tailbone is stretching in the opposite
direction get as much length as you can
from your left hip crease through your
left armpit and press firmly into the
base of the big toe of your left foot
keep the legs firm I was getting really
windy by the way inhale to come up bend
the knee little exhale windmill the arms
down and take yourself back into plank
or you can stay in downward facing dog
so if you're in plank feel free to move
through your vinyasa chaturanga on the
exhale up dog on the inhale down dog on
the exhale or just simply stay in down
dog way up onto the toes bend the knees
and step your feet up inhale come
halfway up long spine exhale keep the
long spine bend the knees as needed to
fold inhale press for the feet stretch
all the way up and exhale saw must do
the steady balance
so again Tadasana at the front of the
mat on the inhale sweep your arms up and
then sit your hips back for twitch gita'
so now watch that your buns don't stick
outs you're going to drop the tailbone
down inner thighs spin down shins press
back weight is toward the heels arms and
ears in line if you can and then inhale
to stand
with Gaetano means fierce pose sometimes
we call it chair pose again bending the
knees maybe this time you can reach your
fingertips toward the floor perhaps
they'll touch gently and then keeping
the hips that low arms by ears and lift
the belly up keep lengthening the
tailbone down though
again we don't want your low back to go
into an arch it wants to hear
then belly toward thighs maybe you can
touch them and fold over the legs and
then shift the weight a little forward
if the legs are straight inhale look up
hands to Shin's exhale hands to hips
inhale come all the way back up back to
Tadasana take your feet hips distance
apart and find your hip bones like we
did yesterday so the hip bones we want
to keep them forward pressing or facing
forward and keep the right foot forward
step the left foot back but make sure
the left toes face the front left corner
of the mat so you can keep the hips and
shoulder square in toward the front now
hands on hips slowly start to bend the
right knee as you bend the knee draw the
right hip back and bend the knee a
little bit draw the right hip back send
the left hip forward and reach the left
arm forward so you can bring those ribs
around toward the front of the mat and
then inhale reach both arms up as you do
though make sure your tailbone is still
lengthening down and you're drawing your
ribs in and very important to keep the
knee over the ankle pressing through the
outer edge of the back foot straighten
the leg and step the feet together
still hips width apart outer edges of
the feet are parallel at the front of
the mat hip bones face straight ahead we
want that to stay that way right foot
will step back right toes face the front
right corner of the mat and then pulling
the left hip back sending the right hip
forward hands on the hip so you can use
that keep the hips hip hip bones facing
front exhale start to bend the left knee
so watch for the arch in the lower back
we want the hips to stay square they
won't because there's tightness in the
hip flexor on that back leg which most
of us have everyone smile the hips will
square but most of the time not but
that's where we're going we're just the
right arm forward so that you can take
the right ribcage forward and right hip
forward and then reach both arms up
spinning triceps forward make sure your
elbows are straight look up and check
keep the left hip drawing back the right
hip coming forward the right leg the
back leg the inner thigh will spin
straight back and then release stepping
the feet together back to the front of
the mat take a moment lengthening the
tailbone toward the floor and then
inhale bend the knees which gita' Santa
reach the fingertips toward the floor if
you wish or just sit back exhale belly
the thighs and then straighten the legs
inhale come halfway up and lengthen
through the spine exhale bend the knees
plant the palms make your way into plank
pose top of a push-up and then lower
chaturanga knees up or down your choice
then inhale cobra pose or up dog and
exhale lift the hip stretch all the way
back down dog inhale lift the right leg
back and up from the inner thigh exhale
step it all the way up by the right
thumb so pick it up and put it there if
it doesn't make it now spin the back
heel flat look at your feet make sure
your front heel is in line with your
back heel the back toes will face the
front left left corner of the mat right
hip pulls back as you come on up into
warrior one veerbhadra sana one so we're
working on Sun Salutation B back inner
thigh will lift and that'll help to draw
the right hip back watch the arch in the
back keep the ribs in take one more
breath and then exhale the hands to the
mat and step back into downward dog if
you'd like to you can always inhale
plank exhale chaturanga inhale updog
exhale down dog now left leg up inhale
take that vinyasa it was a fast one step
up by the left thumb spin the back heel
flat line up heel to heel or even wider
pull the left hip back those back toes
the right toes face the front right
corner of the map
drawing the left head back make sure the
left knee is over the ankle and drop the
tailbone down stretch up through all
four sides of your waist triceps will
spin forward keep your low belly pulling
in that'll help with stability exhale
bring the hands back down and step back
into downward facing dog feel free to
take a child's pose and rest now if
you'd like you can push the pause button
for a moment or two and inhale come into
plank exhale chaturanga all the way to
the floor we're going to press back up
to plank now if you do that through the
worm if your hips come down first and
your back arches then please take the
knees down to the floor first and you
don't have to press back up that's hard
so coming all the way to the belly feet
are hips distance apart inhale peel the
chest up and lift the legs arms are by
your sides
widen across the collarbones keep the
back of your neck long try to lift the
shoulder heads up stretching the front
of the body and then rest the forehead
to the hands or you can take one cheek
down to the floor
and then let's go again arms by your
sides tailbone is going to reach to
heels pubic bone presses down gently and
lift the belly inhale lift everything up
this is called Shell Abbas sana lifts
the inner thighs up instead of looking
up look forward gently so the back of
the neck will stay long keep the belly
lifted and again try to breathe into the
chest so that your low back doesn't
compress exhale and lower and rest a
little backbend but this one also helps
to strengthen the back muscles then
reach your right hand back for your
right foot see if you can reach in and
draw it forward and then left hand back
for the pinky toe side of the left foot
if it was pretty easy for you to reach
the feet then bend both knees reaching
the feet on the pinky toe side for
dhanurasana otherwise dushala bah sana
again if you're in downer awesome and
lift the feet up and then start to press
them back but still reach the tailbone
to the heels still pull the belly in
pubic bone is gently pressing into the
floor and then let's release that and
rest a moment again hands by lower ribs
press up onto the knees and stretch back
into a child's pose and rest and that
child's pose should feel nice on your
lower back after your little back bends
well the last one was a little if you
took Donner asana actually none of them
are little those back bends are not
always easy come back up onto the knees
and then shift your hips off to one side
and swing your legs in front of you so
you can come to seat it and then we'll
bend the knees take the feet flat on the
floor heels in front of knees inhale
lift up reverse table pour votin asana
so still tailbone reaches to backs of
knees then look forward lift the right
leg up take the right angle just past
the left knee and then start to sit down
slowly this is a hip stretch so you can
always come down to your forearms and if
you want a deeper stretch you can walk
yourself closer to the legs make sure to
flex the right ankle and gently bring
the right knee forward
boom breathe here and then let's release
it feed flat fingertips face the front
heels in front of knees inhale again
lift up pour votin asana we can let the
head go back as long as it feels ok on
your neck tailbone is going to reach
toward backs of knees so you're getting
nice and long in the front of the body
and then look forward I almost forgot
but lift up your left foot take the left
ankle just past the right knee flex the
ankle then start to sit down slowly
maybe come to the forum especially if
your wrists are bothering you at all or
walk closer together and that'll stretch
out your left hip a little bit more or
anywhere in between
and then we'll slowly release that and
start to roll down onto your back happy
baby pose take the pinky toe sides of
the feet the knees are moving toward the
armpits then reach the tailbone toward
the floor gently Rock yourself side to
side and then let's take the feet down
and lengthen into shavasana feet flip
open arms by your sides palms up and
then close your eyes and rest and I will
be back in a moment
so you're resting here yesterday's quote
had to do with have you know beginner's
minds let's start to make some stretches
today's quote does do this is Leo
Buscaglia those who think they know it
all have no way of finding out they
don't so imagine seeing everything as if
for the first time
bend the knees roll on to the right and
press yourself up to seat it crossing
the shins take the palms together
sitting tall hands to the forehead
reminding us to have clear and loving
thoughts hands to our heart center
reminding us to have clear and loving
intentions then enhance to the mouth
reminding us to have clear and loving
communications sending out wonderful
energy to all beings everywhere namaste
thank you again for joining today I'm so
proud of your already day sixteen I will
see you again here tomorrow on day 17
and I really would love to hear your
comments let me know how it's going if
you are comfortable with it share this
with your friends maybe on Facebook or
Pinterest please visit fight mastery
yoga comm and join our mailing list and
don't forget to subscribe
super awesome to have you part of the
yoga online community have a great day
bye