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

welcome back hello we're at day 17 we're
going to start up sitting again and the
hands together in front of the heart
take your take a moment again to set
your intention as you turn your
attention inward and toward your breath
and then from here we'll come on to our
back if you have a yoga strap get it
handy or grab a towel or a belt
whenever you have so today's practice is
going to be a little bit shorter draw
the right knee into the chest extend the
left leg out flexing the inkle and now
take your strap to the ball of the right
foot and reach the right leg up this is
called Lutetia hasta padangusthasana I'm
going to hold the strap in your left
hand for a moment and draw your right
hip forward so that your hips are level
now I've got my leg up there pretty high
you don't have to you can take your hand
down further away from the foot with
your strap and that's just perfectly
wonderful as long as you feel a stretch
that's all that matters
now left hand to left leg exhale and
start to open the right leg to the right
see how the left hip might pop up
don't let it so if it does pause ground
it down and maybe don't go so deeply
look over the left shoulder if that
feels fine on your neck remember keep
the breath nice and steady
inhales and exhales equal in length as
you inhale bring the leg back to Center
as you exhale switch hands with the
strap and twist taking it off to the
left looking over the right shoulder so
this one I mentioned is a little bit
shorter I figured you worked hard the
last few days and it started to rain on
us so we cut it a little bit short today
but don't worry it totally counts inhale
the leg back to Center and exhale draw
your head and shoulders up off the floor
and your leg in toward your face get a
little extra stretch and then release it
extend the right leg leg next to the
left leg and see if it feels different
it might feel a little bit longer and
then we'll draw the left knee into the
chest
and strap to the ball the left foot as
you extend the left leg up hold the
strap in the right hand for a moment so
you can take your left hand of the hip
crease and draw that left hip forward
and then return the strap to your left
hand make sure your right toes point up
to the ceiling keeping that right leg
nice and active and breathing breathing
oh there's Elmer saying hello
now Martha kitty now take your right
hand your right hip and exhale open the
leg to the left and turn to look over
your right shoulder now again keep your
right hip drawing down so if it pops up
pause a moment reground it maybe don't
go so deeply another breath and inhale
the leg to Center
exhale switch hands with the strap and
exhale I said exhale already but take
the leg off to the right and look over
your left shoulder for a twist so you're
twisting here try and turn your belly to
face the ceiling keep the breath steady
so every time you take a breath see if
you can keep it through the nose inhale
back to Center exhale lifting the head
and shoulders up drawing the leg in take
another breath here and release it
extending the left leg next to the right
legs are even and then draw both knees
into the chest gently rock your side to
side roll yourself off to your right and
with your left hand begin to press
yourself up to seated then crossing the
shins we'll roll forward on to the hands
and knees with the wrists under the
shoulders and knees under the hips
inhale bring your chest forward and lift
the chin and tailbone up exhale and
round the back chin toward chest cats
and cows inhale chest forward widening
the collarbones and exhale press away
from the floor ribs and belly draw in
and up once again inhale chest through
and exhale rounding the back now come to
neutral and walk your hands forward
about a handprint tuck the toes and lift
back into downward facing dog and then
to start to bicycle the legs bending one
knee and the other be sure your arms our
shoulders distance apart and your
feet are hips-width keep your arms and
ears in line continue to breathe nice
and steadily and try and lengthen out
through the spine as you reach the heels
toward the floor the inner thighs will
spin back and then inhale to plank pose
so make sure that you keep your belly
lifted knees can come down and lower all
the way down to the floor then inhale
peeling the chest up for Cobra draw the
hands toward the feet and then exhale
back to the knees and tuck your toes
under downward facing dog so kind of
stretch back spread the fingers wide
press into the base of your fingers as
your forearms lift
UGI breathing then look forward step
your feet to your hands inhale come
halfway up lengthen out your spine
exhale fold forward uttanasana inhale
reach your arms all the way up or DeVoe
hasta sana and then exhale the hands to
the heart now face the long side of your
mat turn your right leg all the way out
the back toes in a little and bend the
knee for warrior two
your front heel is in line with the back
arch and your knee is over the ankle
double check that arms are reaching out
chest is lifting now feed two parallels
to the other side left leg all the way
out inhale arms up and then exhale
bending the knee make sure that left
knee is pressing gently toward the pinky
toe side of the left foot
you're still heel to arch inhale come
back to Center now feet parallel toes in
a little length and inhale open the
chest hinge from the hips exhale keep
the spine as long as you can inhale look
up lengthen exhale khurana the head is
reaching down elbows are in line with
the wrists if the elbows are bending
outer hips started pinning in towards
Center like you're holding a giant beach
ball between the thighs pull up on the
kneecaps inhale come halfway up lengthen
exhale hands to hips and with a long
spine
inhale
- come on come back to the front of the
mat find your Tadasana pose draw the
tailbone lift the belly now inhale bend
to the knees into which gita' sana into
chair pose then exhale fold in inhale
halfway lift exhale step back into plank
knees up or down chaturanga shoulders no
lower than the elbows inhale up dog or
into Cobra exhale tuck the toes into
downward facing dog lift the right leg
on your inhale exhale step it all the
way up on the right hand help it out if
it doesn't make it spin the back heel
flat line up front heel with back heel
inhale warrior one right hips going to
draw back then exhale the hands down
back to plank knees up or down through
chaturanga inhaling up Phi's and knees
off the floor if you're an upward dog
exhale to downward dog inhale like left
leg lifts exhale step it up on the left
hand spin the back heel flat inhale
warrior one pull the left hip back
sending the right hip forward exhale
take the hands back down into plank
lower chaturanga inhale upward dog
exhale downward dog this is called Surya
Namaskar be Sun Salutation B stretch
back we'll stay for a few breaths pull
the belly in and draw the front ribs in
now look forward and this time we will
step and sit right down and roll onto
the back take the feet hips distance
heels under knees inhale lifting into
bridge pose c2 bandha so if you can
you'll roll the shoulders under and
clasp the hands otherwise palms will
stay flat keep the chin away from the
chest and spiral the thighs and like
you're holding a block gently between
the inner thighs and lower down and hug
your knees right into your chest and
gently Rock here or make little circles
on your lower back
now let your knees drop off to the left
and turn to look over your right
shoulder it's a little gentle twist and
again try and turn the belly up to the
ceiling inhale Center exhale knees to
your right looking left so by this point
it's fully raining on us you can't
really see it because likley didn't come
down hard yet but we're in Southern
California we need the rain come back to
Center and we're going to make our way
right into shavasana short and sweet
today let your feet flip open bring your
arms by your sides with the palms up
close your eyes and just rest I'll be
back in a moment
hmm start to make movement stretching
through the arms and legs and our quote
today from the book 7 really simple one
but very important inhabit your moments
inhabit your moments bring your hands
together in front of the hearts bring
hands to forehead reminding us to have
clear and loving thoughts and hands to
heart center reminding us to have clear
and loving intentions and hands to the
mouth to remind us to have clear and
loving communications let's send that
wonderful energy to all beings
everywhere namaste thank you so much for
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