13 Minute Yoga For Beginners 30 Day Challenge Day 21 with Fightmaster Yoga

hey it's Leslie fight master and welcome
to day 21 oh my goodness three weeks
today we're going to do nice meditation
it will be gentle so sitting tall hands
together take a moment to set your
intention for your practice
now just a little bit of a movement I
thought today you've been working so
hard and doing such a great job that
today would be a little gentler move a
little first inhale chest forward lift
the chin and tailbone and exhale round
the back chin toward chest and again
inhaling forward broaden across the
collarbones exhale round it back chin
toward chest tuck the tailbone press
away from the floor inhale bringing the
chest through shoulder blades gently
toward your waist exhale rounding the
back and once again inhale forward and
exhale to round
now walk your hands forward about a
handprint tuck your toes with bent knees
stretch into down-dog then reach your
right heel down keeping the left knee
bent and then switch bicycling the legs
just give yourself some nice length
through the spine and then bending both
knees reach your heels toward the floor
draw the ribs in belly in inhale ripple
your spine forward into plank pose top
of a push-up and lift the backs the
knees or anytime you like take the knees
to the floor let's all take them down
shift forward lower slowly to the belly
elbows up hands by lower ribs inhale
peel your chest up for Cobra draw your
shoulder blades toward the waist press
all your toenails into the floor and
then lower down and inhale again Cobra
look over your right shoulder you can
keep a low Cobra or high if your high
Cobra Inge pull your left shoulder back
to inhale Center and lower down exhale
inhale again low Cobra look to the left
or take a high Cobra again pulling the
right shoulder back if you're in the
high Cobra keep all your toenails
pressing into the floor and then lower
down press to the knees and now just
shift your hips back to the heels for
child's pose stretch out the spine as
you come up we're just going to shift
the hips off to one side so you can come
to seated so I'd like you to take a
comfortable seat so if it's not
comfortable sitting cross-legged and
your back surrounded you can sit right
on the edge of a blanket or a block like
what is that thing called or if it's too
uncomfortable to sit up tall then lie
down it really doesn't matter just be
comfortable and now start to find your
breathing in and out through the nose
for the breath
widen across the chest draw the shoulder
blades gently toward the waist your
sitting bones are pressing down keep the
front ribs drawing in and lengthen
through the back body my back is kind of
Archie in the lower back so it's a
little too arched I'd save as I'm
looking at myself so keep the ribs in
and lengthen the back body Chin's level
with the floor and rest your hands on
your legs just start to become aware of
your breath as you are focusing on your
breath again just become aware of your
body feeling the sitting bones connect
to the floor or blanket or block
and then lengthening away from there and
widen across the collarbone keep the
chin level with the floor gently draw
your belly in as you focus on the breath
just start to become aware of any sounds
that might be around you
and as you listen to my voice chances
are your mind might wander away here and
there and that's completely fine that's
what a mind does but as soon as you
become aware of the mind wandering bring
it back to the breath and back to the
sound of my voice
this is a meditation to release some
tension in the body and to relax so I'd
like you to start by focusing on your
toes now if you take your attention to
your toes scrunch them up for a moment
and then release them
and now relax your ankles as much as you
can
now attention to your calf muscles and
firm your calf muscles and then let them
go
bring your attention to your knees
allowing knees to relax
and now your attention to your thigh
muscles if you can contract your thigh
muscles do that and then let it go
how taking your attention to your hips
or your buttocks and draw those in like
you're firming and then let it go
remember let any thoughts that you might
have just float away as your mind
wanders without judgment let's bring it
back now begin to notice any tension
that you may have in your back breathe
deeply in and as you breathe out slowly
relax and release any tension now you
might find there in your back
now focus on your shoulders and lift
them up towards your ears and then
release them completely
now we'll focus on the neck and the jaw
muscles taking a deep breath in as you
breathe out knock off any tension you
may be holding in the neck in the jaw
I'm finally just focusing at the top of
the head releasing any tension within
your face your forehead just let it go
then one last time focus on your
shoulders and draw them up towards your
ears and then as you release your
shoulders let any remaining tension in
your body sink down and flow right out
of you
nicely enjoying a few more breaths and
this feeling of relaxation in calm for
just a few more moments
and I'll start to take your attention
back to your sitting bones and begin to
feel again that connection to the floor
the block the blanket start to notice
again any sounds that you might hear
around you
begin to take some deeper breaths as you
bring your awareness back
we will just keep the eyes closed
lightly and then bring your hands
together in front of the heart and
Anjali mudra inhale hands to the
forehead reminding us to have clear and
loving thoughts hands to the heart
center reminding us to have clear and
loving intentions and then the hands to
the mouth to remind us to have clear and
loving communications sending out
wonderful positive energy to all beings
everywhere namaste nice work end of week
three I look forward to seeing you
tomorrow for our last week together it's
kind of sad that it's coming to our last
week huh join our channel push the
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day bye