25 Minute Yoga For Beginners 30 Day Challenge Day 19 with Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hi there it's Leslie fight master and
welcome to day 19 so we're just going to
start sitting now if you need lengthen
your spine
then sit up on the edge of a block or
blanket and you can tell if your lower
back is is kind of rounded as you sit up
if you have a tendancy to arch your
lower back like I do keep the ribs drawn
in hands together close your eyes take a
moment to see what intention you'd like
to set today maybe a gratitude intention
now let's make our way forward on to our
hands and knees walk your hands forward
about a handprint and then right away
we'll come into down dog bend the knees
and then start to straighten and then
bend your left knee and then right knees
your bicycling your legs keep the gaze
between your knees or feet so arms and
ears are aligned shoot bicycle the legs
bend both knees stretching the spine
reach the heels toward the floor inhale
come forward knees down and exhale
Child's Pose keep the arms extended in
front of you and the toes tucked under
then inhale up to the knees bring the
chest forward a little cow pose exhale
into cat lift the hips for downward
facing dog stretch back spread the
fingers arms shoulders distance feet
hips width keep lifting those forms away
from the mat then up onto the toes again
down to the knees and hips to heels keep
the toes tuck in under again stretch
forward arms are straight as you can
make them inhale back up to the knees
and arch the back drop the belly heart
forward exhale round the back tuck the
toes to down dog fingers spread pressing
into the base of the fingers lifting
forearms spin your outer upper arms
triceps back then walk your feet all the
way up to the hands inhale come halfway
up and lengthen exhale and fold grunt of
the head reaching down knees bent or
straight press down through the feet and
rise up as you inhale stretching tall
ribs stay in tailbone down exhale to
front of the mat so must eat the he
Tadasana Pose find your Tadasana here
press evenly through the feet
the arches of the feet press the thighs
back tailbone reaches down bellies
drawing in widen across the chest and
lift it inhale sweep the arms up as you
exhale fold forward hinge from the hips
bend the knees if you need to inhale
halfway lift then exhale bend the knees
plant your palms and come back into
plank pose knees to the floor shift
forward about an inch hug your elbows in
lower all the way to the belly now
interlace fingers at the low back or
hook your thumbs and inhale start to
lift the chest press all the toenails
down into the floor so the inner thighs
will lift keep the back of your neck
long
belly's pulling in pubic bone down a
little and then lower hands by low ribs
inhale Cobra exhale to the knees and
press up and back for downward dog keep
stretching the weight up to the hips and
reaching down toward the heels nice
steady gazing point will also help
what's keeping your mind focused look
forward and step your feet up or hop you
could hop inhale lengthen and exhale
fold hips over heels if the legs
straighten inhale sweep the arms up ribs
in exhale some must eat the heat down
again inhale sweep the arms out around
and up exhale fold forward from the hips
inhale lengthen the spine look up hands
to Shin's or up higher exhale step back
to plank knees can be up or down as you
lower slowly to the floor hug the elbows
in as you lower on your inhale we'll
take the hands again at the low back
interlace other pinky on top or other
thumb and then inhale peeling the chest
up keep the back of the neck long the
shoulder heads will lift this time
add the legs still lifting from the
inner thigh like you have a block that
you're holding between your inner thighs
back of your neck will stay long we
don't want to crunch it breathe into the
chest keep the belly drawing in gently
and then we lower hands by low ribs
elbows point straight up inhale Cobra or
come into updog thighs and these are off
the floor and up dog press all the
toenails down then tuck the toes for
down dog so stick with Cobra instead of
up top if that's better on your body and
then look forward we'll walk the feet up
have a block handy just in case we're
taking mallanna it's a squat you can
come half way down or sit on the block
with the block at the highest height or
you can prop up blankets or pillows
whatever you have or maybe you'll be
able to drop the tailbone down but
instead of letting the background bring
the chest forward a little bit important
for toes and knees to line up so if your
knees go out your toes need to go out if
you can keep your feet parallel then the
knees will point straight ahead as well
either one is correct just line them up
this is a great stretch for the lower
back and it's a kind of an acquired
taste if you're not enjoying it I didn't
enjoy it at first either then reaching
the arms forward inhale slowly come up
to standing and then back to the front
of the mat take a breath here inhale
bend the knees drop the hips with gita'
sauna chair pose remember weight is in
the heels here exhale fold forward
inhale halfway lift
heart forward here as well exhale bend
the knees plant the palms come to plank
knees can be up or down shift forward
chaturanga shoulders no lower than
elbows unless you come all the way to
the floor inhaling to Cobra or into up
dog always your choice and then exhale
the toes make your way back down doc
inhale lifting the right leg backing up
from the inner thigh exhale step it up
by the right hand and spin the back heel
flat remember if you don't make it up
there with the foot just put it there
reach up tall pull the right hip back
drop down through the tailbone and pull
the ribs in and then exhale interlace
your hands behind you or hook your
thumbs take an inhale open the chest
widen the collarbones
and exhale fold forward any amount but
pull your right hip back and make sure
you're lined up with your feet heel to
heel or even wider than that inhale to
come up halfway and then all the way
back reach the arms up exhale hover your
belly over your thigh pick up your back
heel pull the right hip back nice
straight spine or natural curves of the
spine that hands to heart and bring the
hands down plank pose or skip it go
right into down dog inhaling up and
exhale back inhale lift your left leg up
exhale step it up by the left hand spin
the back heel flat heel to heel or even
wider with the feet pull the left hip
back don't let that left hip stick out
inhale warrior one so keep pulling the
left hip back drop the tailbone down
lift your hip points up knee over ankle
on that left leg either hook your thumbs
or interlace fingers other pink your
thumb on top inhale open the chest and
then exhale to come forward humble
warrior crown of the head will reach
down if it will keep weight in the back
leg only go as far as what's comfortable
for you and be sure that the elbows
don't lock here as well weight in the
front heel and press through the outer
edge of your back foot inhale press into
the feet to come up
and then exhale pick up the back heel
and hover your belly over your left
thigh continue to pull your left hip
back as you do and then we'll bring the
hands to the heart
and take the hands down to the floor
either go to down dog and stay or if you
would love to take a vinyasa you can
come forward into plank exhale
chaturanga inhale up dog or Cobra exhale
down dog
you always all you always also have the
option to take the knees down and rest
look up stepping or maybe hop your feet
up take an inhale lengthen and then
exhale the crown of the head reaching
down fold inhale sweep the arms up and
sit back in Whakatane weight into the
heels and then to some estate to heat as
you exhale coming back to Tadasana take
your hands to your hips
come off of the right leg and take the
right ankle just past your left knee
it's a little hip opener start to sit
your hips back keep a nice steady gaze
you can stay right there or take your
forms onto your shin or a little more
work arms out by the ears as you
continue to sit back try to keep your
spine long here and then hands to heart
center
just as forward and back up keep the leg
off the floor extended forward now hands
it heart we're going to sweep it back
now from the inner thigh like we worked
on yesterday to drop the outer hip down
it's a little warrior three and then
back to Center
now we'll bend both knees and then take
the left ankle pass the right knee start
to sit back in your imaginary chair when
you're ready so your hips will stick
back and then hands it hard or forearms
tition or a little more difficult arms
in line with ears as you continue the
weight presses into the heel and then
Han starts enter slowly come on up
extend the leg outs and then start to
sweep it back from the inner thigh drop
the hip down the outer hip drops down
warrior 3 and then back to sum us ttohi
now I've got blocks handy the front of
the mat if you don't have blocks maybe
get something that you can put your
hands on like water bottles or whatever
you have handy inhale bend the knees
into utkatasana and exhale to fold
inhale look up and lengthen
exhale stepping back plank pose knees up
or down chaturanga shoulders no lower
than elbows inhale to press up shoulders
over wrists if you're an up dog then
tuck the toes into down dog right leg
lifts inhale exhale step it up by the
right hand does it make it please just
pick it up and put it there
walk your back foot in about a foot and
take it flat line up heel to heel or
wider bring your blocks back so you can
have your hands on blocks then inhale
find some length through the spine as
you exhale you'll pull the right hip
back and keep the spine long as the ribs
and belly draw in parsvottanasana
variation keep pressing into the base of
the big toe of your right foot imagine
you've got another block that you're
holding between the inner thighs it's a
nice stretch keep the chest wide and the
back nice and long then walk your blocks
up about a foot in front of you lift
your left leg from the inner thigh but
don't let the hip open up so drop the
outer left hip down lift the inner left
thigh up you can check and see if your
hips are level just wipe your hands
across your hips like a windshield wiper
make sure you're not rounding the back
but the chest comes forward then
till tiny bend in the front knee maybe
lift up your palms to your chest warrior
three don't let that upper back arch or
sorry round slowly back to Center feet
together inhale again bend the knees
into a katana exhale fold in inhale
halfway lift exhale step into plank
knees up or down chaturanga inhale
upward dog or Cobra shoulder heads back
exhale to the knees first or right back
into down dog left leg up from the inner
thigh so not opening the hip here either
step it up by the left hand walk your
back foot in about a foot take it flat
line up heel to heel or a little wider
if you're wobbly at all hands on blocks
and pull the left hip back keeping the
hips nice and level inhale lengthen
maybe just like if you don't know what
it feels like to draw hold a block
between the inner thighs you can just
use your block there for a moment
that'll help to spin your back inner
thigh back and keep that back leg
working now walk your blocks about a
foot in front of you little bend in the
standing leg as you lift that right leg
up from the inner thigh you can check to
see if your hips are level a little
windshield wiper on the hips keep the
chest forward chest forward don't let
the background then hands to heart
little bend in the standing knee to get
up there and then you can straighten it
out again as long as you don't lock the
knee slowly slowly step the feet
together good work where your three is
very challenging if it was hard for you
today just know you are not alone inhale
sweep the arms up exhale fold forward as
you inhale look up lengthen as you
exhale bend the knees plant the palms
and come back into plank pose knees up
or down
chaturanga in all the way to the floor
this time press all the toenails into
the floor inner thighs will lift
tailbone is going to lengthen toward
your heels inhale lift everything up
shell love asana the shoulder heads will
lift but keep the back of the neck long
so that you aren't compressing your neck
and then rest a moment forehead to the
floor or take one ear down toward the
floor and rest arms again by your sides
inhale lift up now this time maybe
you'll lift the legs take the pinky toe
size of the feet for dhanurasana the
feet will lift up and then press them
back continue to tailbone toward backs
of knees lengthen inner thighs spin up
like you're holding a block there slowly
release no hands by low ribs inhale
press into Cobra or into up dog
and then exhale tuck the toes make your
way back into down dog look forward and
step or hop through and sit down stand
the L legs in front of you arms by your
sides by the hips and sit tall draw the
rib since we don't want to be rounding
the back we want to be creating length
through the spine then bend your right
knee take it from the back of the knee
and take the right knee out to the right
inhale reach up tall turn toward the
straight leg exhale extend forward then
inhale lengthen exhale exhale extend you
can use a strap here to help keep your
your back long this one is called Jonas
your sauce and on you're going to
lengthen your belly toward the thigh
keeping lengthen the spine gaze toward
the foot or shin
and then head up as you inhale under
release as you exhale bring your right
knee up extend the right leg out take
your left leg from the back of the knee
bend in and bring it out to the side you
can always rest the leg the knee on a
block if it's up high inhale lengthen up
tall exhale forward inhale keep the
length use a strap if it's hard to reach
your foot or hold your ankle so what we
want to avoid is a rounding of the back
if it's hard for you to hinge forward
from the hips and keep the back of your
keep your low back lengthening forward
you probably need to sit up on a blanket
or a block to help give you some length
there I just have a little tightness in
the lower back inhale lift the head
exhale release and then we'll come
sitting up nice and tall now if you've
got any back issues then put your hands
down otherwise roll yourself down as
slowly as you can't so hands down if it
bothers the back otherwise we're using
our belly muscles to lower all the way
down to the back ah and the knees take
the right ankle just past the left knee
thread the needle hold onto the left
shin or behind the thigh flex the right
ankle pull the toes back ideally your
right knee and right ankle are in the
same line across so maybe you can draw
the right knee a little bit away from
your torso then arms to a tee keeping
the legs in the same position draw them
off to the left and look right if that's
uncomfortable for your legs then make it
more comfortable you can choose a
variation of the twist
come back to Center left ankle just past
the right knee again flexing that ankle
bring your hands through to hold onto
the shin or behind the thigh tailbone
lengthens down as you draw the legs then
maybe gently draw the left knee slightly
away from the torso my hips will stay
level that way keeping the legs in the
same position drop them over to the
right and look over the left shoulder
so again if that's uncomfortable you can
take your left knee on top of the right
knee lift the other way that we do the
side twist or if you know another way
you like you could choose that
let's come back to Center making our way
into shavasana tailbone will lengthen
feet hips width or a little wider let
the feet flop open take your arms away
from your sides palms face up put a
blanket underneath your head or cover up
whatever would make you feel comfortable
and then let everything go let's come to
natural breathing quiet mind and quiet
body shavasana
not your resting I have one of my
favorite quotes today from Winnie the
Pooh I believe it's Winnie the Pooh
speaking to piglet if there is ever a
tomorrow when we are not together there
is something you must always remember
you are braver than you believe stronger
than you seem and smarter than you think
but most important of all even if we are
apart I will always be with you take a
nice long stretch it's great to remember
in this challenge that you are stronger
than you seem braver than you believe
roll to your right side hmm
make a breath and then slowly press
yourself up to seat it sitting tall
bring the hands together in front of
your heart let's bring our hands up to
the forehead reminding us to have clear
and loving thoughts and our hands to the
heart center reminding us to have clear
and loving intentions and then our hands
to the mouth to remind us to have clear
and loving communications sending out
positive energy doll beings everywhere
namaste
congratulations on day 19 I look forward
to seeing you tomorrow you're doing an
awesome job please tell your friends
about it and don't forget to subscribe
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button bye bye