25 Minute Yoga For Beginners 30 Day Challenge Day 18 With Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hi it's Leslie fight master and welcome
to day 18 we're going to start today in
virasana or hero's pose so taking a
block between the ankles now if you
don't have a block you can roll up a
blanket or a towel and then just sit
back so that your heels are just to the
outside of your hips and your knees are
no wider than your hips watch that the
ribcage doesn't pop out draw that in
creating length in the back body
but bothers the knees at all sit up
higher another block or you can use
another blanket or pillow even to prop
yourself up so that you have less
pressure on the knees and then when
you're ready when you feel settled
you'll start to ground down through the
sit bones and begin to lengthen away as
if you're pressing your legs down right
at the hip creases and lifting up then
bring your hands together in front of
your heart taking a moment to set your
intention your personal intention for
your practice
and then let's release that inhale and
sweep your arms out around and up making
sure the ribcage stays drawing in face
your palms a little toward the back of
your mat and then bend your right elbow
take your left hand on the elbow
continue to draw the ribs and try not to
let your back arch let the shoulder
blades relax down and spin that right
tricep forward so the right elbow will
point straight up take another breath
here I'm going to do some shoulder
opening today
and then let's release that so the palms
again facing the back of your mat now
we'll bend the left elbow taking it up
toward the upper back right hand on top
of the left elbow I'm just trying to
coax that left hand down toward the
center of your back as you keep your
front ribs drawing in and your hip bones
lifting up and continue to create space
in the back of your body nice steady ogi
breathing and then let's release that
and then inhale again arms halfway out
to a tee we're going to right arm on top
of the left these are go guard us on our
arm so you can do that palms touch or
touch your shoulders so if palms don't
touch just touch your opposite shoulders
with your hands lift the elbows up
gently but lift the chest up a little
bit more take another breath here
we'll keep the breath nice and steady
and then release that inhale sweep the
arms halfway up exhale left arm on top
of Rights either touch your palms or
maybe the backs of your hands or touch
the opposite shoulders and again lift up
but continue to lengthen through the
back body so your lower back stays long
and your ribs stay pulling in a nice
steady breath as you lift your chest and
allow your shoulder blades to draw down
gently toward the waist and again
remembering your each eye breathing
inhales and exhales through the nose
slightly constricting through the back
of your throat as you breathe releasing
that and then we'll come off of our
blocks or actually not quite yet we're
going to tuck the toes under and sit
back onto the heels this might be
intense so stick with it for as long as
you can reach the arms out interlace the
fingers face the palms out and then
inhale arms up now if your ribs pop out
just don't take the arms up in line with
the ears we want to keep that length in
the spine without allowing the ribcage
to pop out in the low back to arch now
your feet might be on fire so if you
need to just come right off of them and
then everybody come off and then we're
going to sit back down arms in front
interlace other pinky on the bottom next
inhale reach up arms and ears in line or
keep the arms a little in front of the
ears to allow the ribcage to draw in so
very intense stretch on the feet
especially because you're probably used
to wearing shoes and we lose a lot of
the muscles in our feet let's come on
off of the heels we'll move that block
out of the way untuck the toes and then
make your way into table wrists under
shoulders knees under hips and inhale
bring your chest forward lift the chin
and tailbone and then exhale to round
the back pulling the
ribs and belly and kept and cow Biddle
asana inhale widen across the
collarbones draw the shoulder blades
toward the waist and exhale press away
from the floor firmly and tuck your
tailbone inhale bring the chest forward
through the gates of your arms as you
exhale start to round the back drop draw
the chin in pressing away from the floor
now find a neutral spine and extend your
right leg back behind you drop your
outer right hip a little as you inhale
lift it your right hip is going to want
to pick up so lift their leg from the
inner thigh showing the arching back we
don't want that extend the left arm
forward now you're back into an arch
again so draw the front ribs in and draw
the belly in make sure the right toes
point straight to the floor to help keep
your hip level that right hip and set it
all down left leg back tuck the toes
under first keep the foot on the floor
now you can drop the outer left hip down
as you lift the left leg up and then
reach the right arm for sometimes your
leg wants to lift up high you don't need
it to be that high just lift it from the
inner thigh stretch through the arm the
leg continue to pull the ribs and belly
in so that your lower back isn't arching
too much take another breath and to
release it back to table and then let's
take a child's pose reach the arms in
front and then bend your elbows and
touch your palms to your shoulders and
then see if you can walk your elbows
forward any amounts we get a nice
stretch in the shoulders and triceps if
that's too intense of course you can
extend the arms let's all extend the
arms come back up onto the knees and now
extend the right leg back again lifting
it from the inner thigh don't let that
hip pop up left arm forward pull ribs
and belly in so that you're keeping that
neutral torso as you exhale you're going
to draw the
me and the elbow in towards center
rounding the back of it just like cat
inhale extend it out drop the outer
right hip again exhale pull it in like
you're moving through water make some
resistance pulling the ribs in belly and
firmly so you're working the core
muscles inhale extend lift the right
inner thigh exhale and draw knee and
elbow in rounding the back inhale and
reach and then exhale set yourself back
down to table take a breath so now we're
going to do the left side so left leg
back lift it from the inner thigh drop
the outer hip make sure your lower backs
not over arching and reach the right arm
forward take an inhale to stretch out
exhale slowly draw the knee and the
elbow in toward center rounding your
upper back inhale and reach dropping the
outer hip down on the left leg exhale
draw it in and up pull your belly in and
your ribcage in strongly inhale with
control extend out like you're moving
through water exhale slowly drawing it
in towards Center and inhale extend
forward keep those belly muscles engaged
here as well exhale and set yourself
back into table now walk your hands
forward about a handprint tuck your toes
under and stretch into down dog let's
keep the knees bent the hips high and
then start to straighten the legs a
little and begin bicycling your legs
bending one knee and the other now your
arms our shoulders distance apart here
feet are hips-width we bicycle the legs
we can stretch out the hamstrings on
both knees and then extend them toward
the floor try and get as much length
through the spine as you can spread the
fingers nice and wide press down into
the base of your fingers as your
forearms lift up away from the mat arms
and ears in line
continue to draw your ribcage in and
pull your belly in as you stretch the
weight up to the hips and reach it down
toward the heels as you inhale ripple
your spine forward into plank top of a
push up as you exhale take the knees
down make sure your back is in arching
or your hips aren't higher than your
shoulders so take the knees down if it
gets to be too much then everybody needs
down shift forward about an inch lower
to your belly and untuck the toes press
all the toenails down for Cobra lift the
hands up in your Cobra today widen the
collarbones tail bones reach into heels
and bellies lifted and then hands down
press back up to the knees tuck the toes
under lift up and back for downward
facing dog again your inner thighs spin
back as your heels reach down so it's
better I have a little bend in the knees
with a long spine then to have not
enough lengthen the spine step forward
on your inhale come halfway up exhale
fold forward bending the knees as needed
and then press through the feet with a
long spine stretch all the way up tall
tailbone down belly in and exhale so
must eat the key steady balance at the
front of the mat Tadasana take your feet
hips distance apart or together be sure
the outer edges of your feet are
parallel press evenly through the four
corners of the feet
then lift the inner arches tail bones
pressing lengthening down hip bones are
lifting up ribs are in inner thighs
spinning back and then widen across the
collarbones inhale sweep your arms out
around and up exhale folding forward
hinge from the hips keep the belly
drawing in here as well hips over heels
if the legs are straight inhale lengthen
halfway up bend the knees plant the
palms step into plank backs the knees
stay lifted or you can set them down
shift forward exhale to the belly untuck
the toes inhale Cobra peel the chest up
or upward dog thighs and knees are off
the floor that is
choice exhale lift up and back for down
dog
so as we're continuing to move through
our beginners challenge we have
different options for our Sun
Salutations right leg up inhale and then
instead of opening the hip let's keep
the hips level here as well so the outer
right hip drops down look forward step
it up by the right hand on the outside
of it the pinky side if it doesn't make
it pick it up put it there you're on the
ball of your back foot and then take the
back knee down if you like it's a little
bit easier to keep the back knee down
keep the right knee drawing in toward
the right shoulder if you have a little
more flexibility you want to go deeper
you can take your forearms on top of
your block otherwise stay up on your
hands and remember back knee down is a
little bit easier pull the right hip
back we want to try and keep the hips
level and watch that right knee it wants
to poke up to the right so keep drawing
it in so that the knee is directly in
over the middle toes and exhale round
the back start to straighten the front
leg and then inhale kind of like cow
pose dropping the belly a little
bringing the chest forward exhale little
rounded like cat as you straighten the
front leg pull the right hip back inhale
bring the chest through draw the
shoulder blades toward the waist exhale
begin to round the upper back and pull
the right hip back as you straighten
that leg and inhale come back to Center
we'll step all the way into downward
facing dog
now if it's hard to reach the floor
inhale plank you can always have hands
on blocks exhale knees up or down and
then again we'll lower all the way down
to the floor inhale Cobra or updog your
choice and then exhale tuck the toes and
lift up and back for down dog and inhale
lifting the left leg from the inner
thigh so instead of letting the hip open
we'll keep the hips level as you exhale
look up by the left hand
stop it all the way there if it doesn't
make it pick it up put it there but put
it on the pinky side of the hand take
the right knee down pull the left hip
back to level off your hips either keep
the knee down or tuck the back toes
lifting the right leg off the floor and
keep the hands on the floor or maybe
you'll want to put forearms on a block
if you want to go deeper also hands can
stay on top of the blocks as well if
it's hard to reach but do be sure your
knee and ankle line up on the left leg
we don't want the knee in front of the
ankle also knee in line with the middle
toes so draw that left knee in toward
the left shoulder continue your steady
breathing as you pull the left hip back
and then as you take your next exhale
start to round the upper back and
straighten your left leg on your inhale
like a cow pose bring the chest forward
lift the chin up exhale like a cat pose
round the upper back and draw back
pulling the left leg back left hip back
inhale coming forward chin slightly up
and exhale and press yourself back
pulling the left hip back as you do and
then once again inhale bring the chest
forward a little arch in the upper back
and then let's take the right knee down
come to table and then lift into down
dog
you can stay in down dog or if you'd
loved a vinyasa inhale to plank exhale
chaturanga knees up or down shoulders no
lower than elbows if you're going
halfway inhale upward dog or Cobra pose
and exhale to downward dog so if your
back is arching and plank and into
chaturanga either hold plank with a
straight back or take the knees down
look forward step the feet up inhale
come halfway up and lengthen exhale and
fold press down through your feet and
rise all the way up and exhale to some
estate deihi
so let's take the weight onto the left
leg pick up the right leg and take it
anywhere above or below the left knee
for tree pose for asana going to drop
that right hip down and pin your left
hip in towards Center
and then inhale add your arms to find a
spot to focus on watch that the ribs
don't pop out spin the triceps forward
on the arms keep a steady gazing point
something that's not moving that helps
with your balance a lot and then point
the knee to the front extend that leg
out any amount you can hold it lower or
higher but see if you can extend it out
continuing to draw the right hip down
and squeezing left hip in and then
release and we'll start to shift the
weight over onto the right foot picking
the left foot up taking it anywhere
above or below the knee drop the left
hip down and now pin the right hip in
keep the tailbone lengthening inhale
sweep the arms up again triceps are
spinning forward ribs are drawing in
lengthen through the back body and keep
your steady gazing point which I
breathing here as well inhales and
exhales equal in length
and then point the knee to the front
extend the leg out any amount lower high
draw the left hip down and continue to
pin the right hip and shoulder stay over
the hips try not to lean back and then
slowly back to Tadasana and that bend
the knees a little bit to another
balance and across your right knee on
top of the left sleeve across at once or
you might be able to hook your toes
around your calf then arms out left arm
over right like we did in the beginning
of our class or touch the shoulders this
is Garwood asana eagle pose lift the
chest gently lift the elbows drop both
hips in towards Center squeezing here
this is a great one to strengthen the
outer hips not a whole lot we do
strengthens that take a breath here
continue gazing at your spot and then
once again we're going to extend that
leg out keeping the arms entwined now so
it's getting tricky we're going to
extend the right leg back from the inner
thigh so that the hips don't open up and
then release just like we did in table
when we extended the leg all right other
side bend the right knee a little cross
the left leg over either once or around
the calf and now right arm on top of
left
backs the hands palms touch or hands
touch shoulders sink back tailbone down
belly lifts keep your steady gazing
point to help with balance and your
breath is so steady
good now we're going to undo the leg and
extend the left leg forward any height
without touching the left with the floor
if you can start to lift it back behind
you now from the inner thigh so your
hips stay level and then release if that
was hard don't worry you can always push
pause and do it again if you want to
inhale sweep the arms up exhale fold
forward hinging from the hips keep
lengthen the spine inhale come halfway
up exhale bend the knees plant the palms
and step back into plank knees up or
down chaturanga shoulders no lower than
elbows inhale to Cobra or in upward dog
shoulders over wrists and up dog exhale
downward facing dog
remember child's pose is always an
option look forward we're going to come
through and sit and then lie down heels
under knees for bridge pose
so first tilt the pelvis up and then
lift up your hips your low back and mid
back roll the shoulders under maybe
interlace the fingers if you can keep
the chin away from the chest but lift
the chest up toward the chin spiral the
thighs in toward each other make sure
the outer edges of your feet are staying
parallel and then we'll release and rest
and hug the knees in gently rock your
side to side give your low back a nice
little massage your little circles on
the back feel nice and now keep your
right knee hugging in extend your left
leg out as you exhale let's take the
right knee off to the left side and
twist look over your right shoulder
unless it bothers the neck
return to your couch I breathing if
you've lost it at all
and then left knee and extend the right
leg out exhale left leg off to the right
side looking over the left shoulder and
which I breathing
always returning focus to the breath
whenever you think of it I'll remind you
as well but always return the focus so I
just want to check in on my breathing my
practicing my huge eye let's come back
to Center
happy baby take the pinky toe sides of
the feet knees in toward armpits gently
rock side to side as you lengthen the
tailbone toward the floor now I want to
make our way into shavasana so tailbone
is going to reach toward heels arms by
your sides with your palms facing up let
your feet flip open close your eyes
anything else you'd like to do to make
yourself comfortable cover up or put a
blanket under your head or knees and
we'll just rest here for a few minutes
enjoy shavasana
now you're resting here a little bit
longer here's a nice quote from Maya
Angelou I've learned that people will
forget what you said people will forget
what you did but people will never
forget how you made them feel people
will forget what you've said and what
you've done what people will never
forget I've made them feel let's reach
out long breath in a nice stretch bend
the knees roll yourself off to the right
rest a moment honoring yourself for
showing up again on day 18 I'm very
proud of you I hope you're proud of
yourself come on up to seat it and then
hands together at the heart
so we'll bring your hands up to our
foreheads to remind us to have clear and
loving thoughts our hands to the heart
center to remind us to have clear and
loving intentions and then our hands to
the mouth to remind us to have clear and
loving communications let's send out
wonderful energy to all beings
everywhere
namaste bowing forward any amount so
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see you later bye