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

hi day 20 welcome back its Leslie fight
master today we're going to work on some
twists so first bring your hands
together in front of your heart as your
seat sitting tall and take a moment to
set an intention for your practice and I
know some of you have told me you
practice in the morning so you can
always set an intention for your day
inhale sweep the arms up exhale take
your right hand to the left knee the
left hand behind you inhale to lengthen
tall as you exhale start to twist
turning your belly a little your ribcage
more your chest the most every inhale
find length as you exhale twist so
you're using your right arm and your
left arm a little bit to help you but
notice how the hips don't move head to
Center and unwind let's do the other
side we'll inhale and sweep the arms out
around and up spin the triceps forward
ribs in exhale left hand to right knee
right hand behind lengthen inhale exhale
and twist so rolling left shoulder are
reeling sorry right shoulder back and
then again we're going to twist a little
at the belly more at the ribcage but the
most of the twist most of the choice
will come from the upper back inhale
head to Center exhale unwind a shift and
change the cross of the leg so the other
shins in front reach arms straight in
front of you interlace fingers palms
face out inhale arms up by ears or a
little in front so watch the ribs that
they don't pop out inhale create length
exhale start to turn to the left as you
inhale lengthen and exhale turn so now
you have to use all of your internal
muscles to twist you so it might be a
little more challenging to get the twist
but those are the muscles that you want
to engage first in
he'll back to Center and release the
arms sweep the arms in front other pinky
on the bottom then face the palms out
inhale arms up by the ears any amount
ribs in belly and exhale start to turn
to your right side and then inhale
create length length length and exhale
make your twist so again you might not
get as far but remember you want to use
these internal muscles first and then
you can use your arms as levers on the
outside to go in a little bit deeper but
we never want to crank with the arms who
always want to move from the internal
muscles and a twist it's much safer
inhale unwind and release the arms and
then we'll come forward into a table
spread your fingers wide
then inhale right arm out to the right
exhale sweep it under the left arm
coming on to the right shoulder pop up
onto your left fingertips and then pull
your left hip back so your hips are
level and take your left hand to your
low back or hook it onto the right thigh
continue to pull the left hip back widen
across the collarbones so we're
stretching the shoulders here but it's
also a little twist hips stay level
that's why we pull the left one back a
bit take another long breath here and
then unwind back up into table wrists
under shoulders again and then inhale
left arm out to the left exhale sweep it
under your right arm come onto your left
shoulder bring your right fingertips
onto the floor and start to make your
twist as you pull your right hip back
now
then take your right hand to your lower
back or you can reach around maybe to
hook it onto the left thigh if it'll
reach and then roll your shoulder back I
have my hair in my face as you inhale
see if you can create more length in the
spine even here and as you exhale twist
as you continue to pull the
right hip back and then unwind let's
come on back into table now walk your
hands in front of your shoulders and
tuck your toes for downward facing dog
arms our shoulders distance and feet
hips width and begin to bicycle the legs
bend one knee and the other as you
stretch out the hamstrings so as our
classes get a little more intense in our
difficulty remember can always take the
knees down and rest push the pause
button whenever you like inhale float
the right leg up exhale step it by the
right hand pick it up put it there if it
doesn't make it and then coming into low
lunge pull the right hip back keep the
back toes tucked under as you sink the
hips forward I'm drawing the tailbone
down lifting the hip bones up so we
don't over arch in the in the lower back
especially we want the front ribs to
draw in as best you can hips are level
so right hip draws back a little and add
the arms up as you inhale continuing to
sink forward on your exhale and now have
a block handy on the big toe side of the
right foot putting the left hand down so
we're going to try as best we can to
keep the hips level we're going to twist
from above the hips so right hip pulls
back and down and then start to make the
twist so from above the waist it's not
easy to do for most of us so if you're
having a little struggle here
so am i and then let's release it down
tucking the back toes under come to
plank take the knees to the floor shift
forward about an inch exhale lower
slowly to the belly untuck your toes
inhale peel the chest up for a little
baby Cobra
and exhale to the knees tuck the toes
down dog as you take your next inhale
float the left leg back and up from the
inner thigh dropping the outer left hip
down exhale step it by the left hand
again if it doesn't make it
put it there keep your right toes tucked
under as you come into the slow lunge
pull your left hip back drop your
tailbone down and your hip bones lift up
knees over the ankle on the left leg
watch for the overarching try and get as
much length as you can through your
spine then reach up tall spin your
triceps forward getting some length here
continue to pull the left hip back
gently to keep your hips level and then
grabbing the block you don't have to use
a block but it gives you more space and
it's easier to keep the hips level keep
the left hip drawing back the right hip
pinning in inhale here lift up through
the left arm and then exhale twist from
above the way so the belly will turn a
little ribcage turns a little more and
chest turns the most and it might not be
a very big twist so as you keep the hips
level in this position the twist isn't
so big and that's fine I'm going to tuck
the back toes under come into plank and
I can always lift into down dog and stay
otherwise knees down exhale lower or
keep the knees up inhaling upward dog
thighs and knees off the floor or stay
with Cobra and then back into downward
facing dog stretch all the way back here
creating length through the spine
pressing the weight up to the hips
reaching down towards your heels and
then look up and step your feet up as
you inhale come halfway up and lengthen
on the exhale fold and crown of the head
reaching toward the floor inhale press
for the feet stretch tall exhale hands
to heart samastitihi find your Tadasana
at the front of your mat and then turn
toward the long side of the mat I'm
gonna step the feet out wide grab a
block if you have it if not you don't
have to use it turn your right leg all
the way out in your back toes in
slightly line up front heel with back
arch the right heel with left arch
inhale your arms to a tee
hinging from your hip crease start to
lean as far forward as you can bring
your right hand to the block and left
arm up if you don't have a block you can
take your right hand to the shin foot or
floor and draw lengthen from your right
hip crease through your right armpit
bring your bottom ribs forward and spin
your top ribs back like you've got a
little twist there then your ribcage
creating length press into the base of
the big toe of your right foot drawing
your right hip under you leaning the
torso back gently so it's in line with
the front thigh look up toward the left
hand unless it bothers the neck and then
look forward or down look down at the
front foot inhale come on up take your
feet to parallel we'll do the other side
turn your left leg all the way out block
on the pinky toe side of the foot it
started at the highest height and then
you can always move it down if you want
to heel to arch alignment hinge from
your left hip crease lengthen out so
that'll give us some more length from
the left hip crease through the left
armpit and then stretch up tall through
the right arm so we want to create
length here and bring your bottom ribs
forward and spin your top ribs back
creating more length through the torso
lengthening from your navel up towards
your chest and then crown of the head
we'll reach out and maybe look up toward
your right hand press into the base the
big toe of your left foot pressing the
left calf toward the left shin make sure
that front knee doesn't lock out and
then come on up on your inhale bringing
the feet to parallel turn your right leg
out again and back toes in slightly
inhale your arms up and now bend your
right knee over the ankle lean the torso
forward take right forearm to right
thigh reach your left arm up so again
try and bring your bottom ribs forward
with your top ribs spinning back I want
to keep that little little twist and
then reach your right arm straight in
front of you this is to
lunging keep the right knee over the
ankle if it's too much keep the form on
the thigh got to use those core muscles
those belly muscles to stabilize your
trunk inhale to come up feet to parallel
other side left leg turns out back toes
in slightly bend the knee over the ankle
left form to left thigh right arm
straight up so I'm going to create that
length in the bottom side of the torso
and then bring the bottom ribs forward
as you spin the top ribs back and extend
left arm forward try and get some more
length on the bottom side of the torso
keep that little twist in the torso
bellies got a firm in a lot to hold you
here link one more breath keep the knee
over the ankle and inhale come on up
arms to it T and then we'll straighten
that left leg feet back to parallel toes
in a little toward each other hands to
hips inhale open up through the chest
hinge from the hip creases exhale come
forward lengthen the spine inhale
halfway up keep that length and exhale
fold in crown of the head we'll reach
down it doesn't have to touch but as
you're down there lift the shoulders up
away from the floor gently if your
elbows do Bend then line up your elbows
and wrists and they don't have to but if
they do inhale halfway up exhale keep
the right hand down lift the left arm up
and twist now remember want to try to
keep the hips level it's a little tricky
inhale get length and exhale to twist
maybe take the right hand over to the
left foot to twist deeper but you don't
have to just an option come back to
Center
lengthen the spine as you inhale and
left hand down exhale right arm up get
length again as you and he'll try to
keep the hips level you can stay there
or left hand moves toward right foot for
a deeper twist let's see if you can
maintain the hips it's not easy get
another breath here and then inhale
halfway up hands to hips exhale
inhale all the way up back to the front
of the mat so we want to keep a block
handy by the front of the mat so you'll
be able to use it and finding the hip
creases will step your left foot back
about 3 feet or so line up your front
heel on your back heel so want to make
sure that the left foots not parallel to
the outside of the map but the left toes
face the front left side of the map
tailbone down inhale right arm up or
sorry left arm up right hand to low back
exhale hinge from the hips reach forward
take the left hand to the block try it
on the pinky toe side of the foot if
that doesn't work take it to the big toe
side of the foot you can always lower it
if you like try it up as high as it'll
go inhale lengthen pull the right hip
back and exhale start to twist remember
hips level turn the belly a little
ribcage more chest the most and then add
your right arm reaching up if it bothers
the shoulder you can always keep the
right arm at the lower back as you're
here try to draw the inner thighs toward
each other like you've got another block
that you're holding there keep laying
through the spine every inhale and then
every exhale maybe you'll twist a little
more remember use those internal muscles
first then use the left hand on the
block or floor if you reach the floor to
twist in deeper and then unwind it hands
to hips inhale to come up feet together
keep them hip socket distance apart take
the block over to the left little toe
side of the foot or you can put it to
the big toe so remember step the right
foot back instead of having it parallel
with the back of the mat we want to have
the toes pointed forward toward the
front right corner then left hand to low
back right arm up on your inhale to get
length hinge forward from the hips get
the length as you come forward take the
right hand to the block and pull the
chest forward again on your inhale pull
the left hip back gently and then exhale
start to make your twist take your time
every inhale see if you can find length
every exhale maybe you'll twist in a
little bit more when you've twisted as
much as you can then you can add the
left arm up if it bothers the shoulder
they'll keep it at the lower back keep
pressing into the base of the big toe of
the left foot and through the outer edge
of the back foot back inner thigh spins
back squeeze an imaginary block between
the legs one more breath here and then
unwind and put that block off to the
side hands to hips inhale come on up
exhale feet back together hands at the
heart inhale sweep your arms up keep the
ribs in exhale fold in inhale lengthen
look up keep the belly in and exhale
step back into plank knees up or down
chaturanga shoulders no lower than
elbows and inhale press up thighs and
knees off the floor if you take up dog
exhale tuck the toes downward dog
remember dominguez can stay down and you
can always stick with Cobra look forward
and step or hop through to sit as we set
up for say tube under bridge pose take
your heels under the knees outer edges
of the feet parallel tail bones going to
reach toward the heel so you're
lengthening the lower back then inhale
lift hold the sides of your mat with
your hands and pull your hands away from
each other so that your chest will widen
spiral the thighs in Chin's away from
the chest inner thighs will spin down
couple more breaths here make sure that
outer edges of the feet stay parallel
the toes want to turn out exhale slowly
lower and then let's take the soles of
the feet together and let the knees drop
a part in supra baddha konasana it's a
nice little resting pose between back
bends sometimes you might think it'll
feel good to draw the knees into the
chest and it probably would but it's
better to not draw the knees into the
chest
till you're all done with your back
friends so at the end pressing the heels
let's lift up roll the shoulders under
this time if you can interlace the
fingers but keep that nice widening in
the upper chest that you had is you are
holding the sides of the mat and pulling
it apart borrow the thighs in toward
each other keep the chin away from the
chest keep lengthening the tailbone
toward the backs of your knees and then
lower down and rest soles the feet
together and knees apart you might feel
your heart beating a little bit faster a
lot of times with back bends that's what
happens the energy really moves through
the body so this is very optional wheel
pose so if you want to take it hands up
by the ears elbows point straight up
don't let them go out to the sides then
pause at the crown of the head line up
your elbows right above your wrists and
then start to stretch out the arms this
is very very optional if it's not
working for you never push it stick with
bridge pose try to lengthen out the
front of the body if you did take it
take your chin into your chest first
and then come down and if you're in
bridge come on down and let's all hug
our knees into the chest gently rocking
your side to side make circles on the
lower back and then start to rock back
and forth you could take two or three
rocks if that feels okay come up to seat
it that way otherwise roll to the right
and press yourself up extend the legs
for dandasana sit tall trying to let
your back round so remember if your
rounded in the back sit on the edge of a
block or a blanket that'll help to give
you lengthen the spine pull the ribs in
inhale arms reach exhale hinge from the
hips to come forward so
your hips go back as you come forward
just like if you're standing forward
folding inhale lengthen use a strap if
it's hard to reach the feet no rounding
of the back though sometimes we think we
need to round the back to get the head
down but it's not really good for our
spine
so instead hinge from the hips bellies
lengthening toward the thighs and it
never matters how deep you get in just
as long as you feel a stretch that's all
that's important inhale head up exhale
release now bend the right knee in and
run the left knee and so soles of the
feet are together for baddha konasana
sit tall on the inhale not rounded but
lengthening exhale again hinge from the
hips you might just come forward a teeny
tiny bit or you might just stay sitting
tall high n instead of letting the
background we lead with the chest with
the shoulders release away from your
ears and then come on up and bring your
feet forward about a foot in front of
you this time we'll exhale and we will
round down so the forehead will reach
down toward the feet and that gets into
your lower back a little bit nicer
inhale to come up take the knees
together and then scoot yourself onto
your back and we'll extend the legs out
and then draw the right knee into the
chest you can inhale here exhale let's
twist taking the right knee off to the
left side look over your right shoulder
left leg can stay straight if that's too
intense so you can bend your left knee
that's fine too
inhale back to Center and then release
that draw the left knee in extend the
right leg out or keep the right knee
bent take an inhale exhale twist it over
toward your right side looking left
mmm head to Center come back to Center
all the way tail bones lengthening
toward the back to the knees and now
we'll make our way into shavasana so let
everything relax release your Ajay
breath just natural breathing feet
flopping open arms by your sides make
sure your shoulders are drawn down
toward the waist and your tail bones
lengthening toward the heels and
everything sink into the floor shavasana
who knows you're resting here is a nice
quote from Michael Nolan it's a nice
little piece of advice he says there are
many things in life that will catch your
eye but only a few will catch your heart
pursue those there are many things in
life that will catch your eye but only a
few that will catch your heart pursue
those make some movements in your hands
and your feet stretch out through your
arms and your legs bend the knees and
roll to your right just pausing a moment
here for gratitude for all of our
blessings mm make your way up to seated
sitting nice and tall bringing the hands
together in front of the heart
let's bring hands to forehead reminding
us to have clear and loving thoughts
hands to heart to remind us to have
clear and loving intentions and the
hands to the mouth to remind us to have
clear and loving communications sending
out wonderful energy to all beings
everywhere namaste
great work today I look forward to
seeing you tomorrow can you believe it's
3 weeks tomorrow don't forget to
subscribe tell your friends share on
Facebook and Pinterest visit fight
mastery yoga calm for sure to add
yourself to our mailing list if you can
afford a donation of any amount to help
us keep these classes going for a
super-duper-duper long time there's a
link below or there's a donate button at
the fight master yoga comm website also
if you shop on Amazon there's a banner
on our home page and if you click
through that banner doesn't cost you
anything extra but it really helps us
have a wonderful wonderful day see you
tomorrow great work bye