30 Minute Yoga For Beginners 30 Day Challenge Day 22 with Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hello there it's Leslie master and
welcome to day 22 in our 30-day
challenge for beginners so you can start
sitting will start sitting with the
shins cross and just reminder you can
sit up on something to lengthen your
spine like I am sitting on a block and
then take your hands together in front
of your heart this is called Anjali
mudra the mudra of reverence and take a
moment to set an intention for your
practice as always all of your
intentions are welcome so moving the
block out of the way coming on to hands
and knees wrists under shoulders with
knees under hips today I'm going to tuck
my toes under in my table it makes it
feel a little bit different inhale bring
the chest forward and exhale round the
back and then take the hips all the way
back to the heels so it feels a little
different with the toes tucked under if
you don't like it it's fine you can take
the tops of your feet down instead
inhale bring the chest forward again
exhale begin to round the back and take
the hips to the heels and again inhale
widen through the collar bones lifting
chin and tailbone up and exhale round
the back take the hips all the way back
to the heels keeping the arms extended
and once again inhale forward chest
expands tailbone lifts exhale rounding
the back and then come to neutral spine
and walk your right foot forward you can
always pick it up and help it along
right knee over ankle for low lunge this
time definitely tuck your back toes
under gives it a little more stability
so we're pulling the right hip back
sending the left hip forward as you draw
your lower belly in then bring your left
hand to the floor and inhale right arm
up I've got my left hand on a block
because it gives me more space in my
twist I want to keep the hips level and
bring the twist above the waist so right
hip pulls back
now next inhale straighten the right leg
and lengthen over it for half
hanumanasana half splits also if you
have blocks handy here and put one hand
on each of your blocks and that will
again give you more space draw the right
hip back gently so that again your hips
are level and then sinking in again into
low lunge walk that right knee back
inhale step your left foot up by your
left hand keeping the right toes tucked
under right knee down and pad up the
right knee if it needs any padding
inhale come on up
tailbone will lengthen down hip bones
lift spin the triceps forward draw the
front ribs down as you lift up voiding
that arch in the lower back so it's a
variation an arch but today we will
avoid it too right hand down inhale left
arm up and twist or put the right hand
on your block so you inhale create
length and as you exhale twist
take another breath here now I didn't
realize I could do yoga with a hat on
but it's going to unwind and straighten
the left leg length and as you inhale
exhale fold but I was just practicing a
little and I did a down dog and it
stayed on and I said well why not it's a
little chilly a little windy so that's
why I've got a hat keep pulling your
left hip back and the left toes pull
back as well then rebound the knee move
the blocks out of the way if they're
there and make your way back into table
tucking the toes under still walk your
hams little in front of the shoulders
and then lift up and back into downward
facing dog and then start to bend one
knee and the other as you bicycle your
legs in your down dog make sure to
spread your fingers wide press down into
the base of the fingers arms our
shoulders distance apart as you press
into the base of the fingers lift up
through the forearms bend both knees now
stretch back as much as you can and then
straighten the legs as much as they will
arms and ears are in line
spin your inner thighs back as you reach
down through the heels gaze between your
knees or feet next inhale come forward
into plank reach your tailbone toward
the heels you can always take the knees
down if you wish chest will come forward
shoulder blades relax toward the waist
now everybody take your knees down shift
forward about an inch lower to your
belly as you exhale then hands will be
by low ribs inhale Cobra
coming to the tops of the feet and then
as you exhale tuck your toes press up
and back for downward facing dog
so our practices are getting just a
little bit longer now please feel free
to push the pause button and rest
whenever you like look forward step or
hop your feet up inhale lengthen the
spine exhale and fold bend the knees as
needed press down through the feet to
rise up as you inhale and exhale hands
to heart samastitihi
and feet together or hips width apart
finding Tadasana press evenly through
the feet and then lift up through the
inner and outer arches of your feet spin
your inner thighs back and draw your
tailbone down draw the belly in and up
lift the chest inhale sweep your arms
out around and up exhale hinge from your
hips and fold over the legs inhale bend
the knees as needed
halfway lift lengthen the spine exhale
bend the knees plant your palms come to
plank chest forwards we're going to hold
plank today a little bit always put the
knees down if you wish otherwise you'll
lift the backs of the knees up shift
forward knees up or down we'll lower
halfway shoulders no lower than elbows
and then all the way down inhaling into
cobra pose and then exhale pressing up
and back into down dog
you may have noticed that I left my
knees off the floor as
pressed up and then back into down-dog
can try that if you wish it takes fair
amount of strength so always feel free
to keep your knees down as you make that
transition look forward step your feet
up inhale halfway up exhale and fold
press for the feet rise up with a nice
long spine spin your triceps forward and
to sum us take the heat and again inhale
sweep the arms out around and up exhale
fold forward hinging from your hips
inhale lengthen the spine look up exhale
step back into plank and hold couple
breaths here in plank
so in playing posts a great pose to
build strength and the arms and the
shoulders but also make sure you're
using your belly muscles and your leg
muscles as much as you can so your arms
and shoulders don't have to do it all
then shift forward chaturanga knees up
or down shoulders no lower than elbows
inhaling if you're an up dog thighs and
knees are off the floor and then exhale
back into down dog
you may always choose cobra pose instead
of upward facing dog come back to steady
breathing here inhale lift the right leg
and bend the knee open up the hip just
for a moment and then square off the
hips looking forward draw the knee and
keep pressing away from the floor and
then step it up right in the middle of
the hands not the knee but the ankle
take the arms out to a tee for warrior
two line up your front heel and back
arch and be sure your knees over your
ankle keep lifting through the lower
belly as you drop your right hip down
toward the floor gaze over the
fingertips press the back thigh straight
back now drop the left arm reverse
stretching the side body bend into the
right knee a little inhale to come up
lean forward right form to right thigh
reach the left arm in line with the ear
spinning left tricep down if you'd like
you could also take the right hand to
your block on the pinky toe side of the
right foot so make one long line from
your fingertips all the way down to the
outer edge of your back foot and then
lengthen from your right hip to right
armpit and then inhale warrior two
and exhale windmill the arms down slowly
back into plank and then pause slowly
chaturanga knees up or down inhale to
Cobra or an top dog then then tuck the
toes downward facing dog inhale left leg
lifts exhale bend the knee and open up
through the hip so every once in a while
it feels nice to open up the hip square
off the hips and knee toward nose
shoulders over wrists then lightly step
the left foot up spin the back foot flat
inhale for warrior two again making sure
you are lined up heel to arch back arms
as high as your front arm and the knee
points straight ahead keep the lower
belly lifted as you draw your left
sitting bone down now drop the right arm
referre
stretch out the side body keep bending
through the front knee inhale up get
some length and then left form - left
thigh right arm up and over spin your
right tricep forward you can keep
forearm on the thigh or take the left
hand to the block on the pinky toe side
and again see if you can make one long
line from your fingertips all the way
out to the outer edge of your back foot
as you press through the outer edge of
the back foot
be sure to draw the outer ankle in and
up inhale warrior two
exhale and windmill the arms down come
to plank pause a moment tailbone toward
heels lift the backs of the knees pull
the belly in knees can be up or down and
then shift forward chaturanga inhale
upward dog or Cobra shoulders and wrists
and line and up dog exhale tuck the toes
or down dog take a few breaths here if
you want to break take your knees down
to rest and push the pause button if you
want a little longer break look up step
the feet to the hands
inhale lengthen and then exhale fold
press down as you rise up inhaling in
some musty tehe exhale come back to
study balance or Tadasana at the front
of your mat now inhale bending the knees
to touch your fingertips to the floor if
you can and then drop the tailbone down
with gita' Sanna sit back and exhale
hands to heart lean forward sweep your
right arm across as you inhale pull the
right hip back lengthen the spine as you
exhale twist bring your palms in toward
the center of the chest so you can take
a look at the knees if the right knees
ahead of the left that just means pull
the right hip back and then back to
Center fold in hands don't have to touch
the floor inhale lengthen fingertips
down drop the hips sit back inner thighs
spin down shins press back then hands to
heart lean forward first and then exhale
hook your left arm across as you inhale
see if you can find some link through
the spine as you exhale you'll twist
from above the waist try and lengthen
from your navel all the way up to your
chest and then fold over the legs hips
over heels if the legs can straighten
take your feet hips width apart now and
take the opposite arms as you gently
Rock side to side ragdoll pose a crown
of the head reaches down to lengthen the
neck knees can be bent here weight will
be in the heels if they are inhale come
halfway up feet together if you normally
do
exhale grab your hip bones
inhale come back up to standing let's
come back into Tadasana pose at the
front of the mat closing the eyes
reconnect with your breath and your
intention and inhale bending the knees
into which gita' sana chair pose again
and exhale fold inhale lengthen exhale
step back chaturanga knees up or down
totally up to you inhale for a Cobra or
into upward dog exhale make your way
into down dog inhale right leg lifts
from the inner thigh this time we'll
keep level hips exhale knee toward the
nose shoulders over wrists and then step
the right foot up by the right hand stay
on the ball of your back foot and inhale
come up to high lunge or Crescent pose
draw your right hip back and reach up
through all four sides of the waist bend
the left knee drop your tailbone lift
your hip points up and then keep that as
you straighten the back leg bellies
drawing in now exhale hover over your
front leg and keep pulling your right
hip back then with all that length hook
your left arm across take an inhale
create space and length as you exhale
twist there is a tendency to create
compression of your belly on the right
thigh see if you can keep it lifted then
squeeze the hips come on up on your
inhale back into Crescent hover over the
front leg again just for a moment and
step back into plank through chaturanga
or you can always skip it and go to down
dog inhale press up and exhale stretch
back left leg lifts on the inhale level
hips exhale knee toward no shoulders
over wrists and then step your left foot
lightly by the left hand stay on the
ball of the back foot bending the back
knee for a moment tilt the pelvis
forward zip in through the belly pull it
in
and then reach up triceps spinning
forward so the tailbone will drop down
as the hip points will lift stretch up
through all four sides of your waist
pulling the left hip back gently then
hinge forward from the hips
hover over the leg bringing your right
arm across as you inhale see if you can
make some length through the spine as
you exhale start to twist from above the
waist the belly will turn a little
ribcage some more chest can turn the
most little baby backbend in the upper
back the shoulder blades will move
toward the chest inhale come on up into
Crescent exhale hover over the front leg
for a moment again and then bring the
hands down step to plank lower
chaturanga or just go right into down
dog inhaling for up dog and exhaling
back for down dog reconnect with your
breath and then let's take the knees
down into little child's pose so notice
my toes are still tucked under I gotta
tell you the truth I got my toes done if
I didn't want to mess them up but it is
a really nice variation you take the
toes under so come up to the knees look
forward or come to down dog step the
feet up take an inhale lengthen and
exhale fold bend the knees drop the hips
which Kitana sit back and then to
standing back to Tadasana so taking a
moment again to find your Center let's
take two blocks toward the front of the
mount and have those handy if you don't
have blocks use something you can use
water bottles or cans now shift the
weight into the left foot as you pick up
your right foot for tree pose for just
enough right foot anywhere above or
below the knee find a gazing point
something that's not moving and then
inhale sweep the arms up as you reach
through the arms spin the triceps
forward keep drawing your frontal ribs
down and in and lift through the back
ribs stretch them up then point the knee
to the
front extend the right leg forward any
amount doesn't have to be high drop the
right hip down without touching it to
the floor start to take that right leg
back from the inner thigh try and keep
the hips level to warrior three then
inhale come on back to standing hands
were at heart it's a little easier than
arms by ear so you can do either right
foot down pick the left foot up anywhere
above or below the knee take the hands
together in front of the heart as you
get your balance and then inhale sweep
the arms up drop down through the left
hip and pin your right hip in towards
Center so you're drawing the right hip
in stretch up tall through all four
sides of the waist arrow straight arms
triceps we'll spin forward another
breath here and inhale point the knee
toward the front of the mat exhale
extend the leg lift the leg any amount
but continue to drop the left hip down
and draw the right hip in towards Center
now start to draw the leg back once you
get halfway lifted from the inner thigh
hands at hearts a little easier drop the
outer left hip down so that your hips
stay level inhale come back to Center so
once you extend that leg back it's
harder to keep the hips level but we
want to inhale bend the knees Wood cat
asana and then press into the right foot
lift the left leg up slowly from the
inner thigh stretch that leg back and
come onto the ball the foot now you're
in Crescent make your adjustments so
that your right knee is over the ankle
and pull the right hip back again
drawing the belly in keep long through
the low back and tailbone then hover
your torso over the leg grab those
blocks and inhale lift the left leg up
from the inner thigh line up your wrists
underneath your shoulders now take your
right hand to the lower back as you
inhale
length through the spine as you exhale
start to twist Valley turns a little
ribs a little more chest the most then
then maybe stretch the right arm up keep
reaching through the back leg like
you're pressing it into a wall then
return your hands to the blocks and come
back to Center feet together and sit
back into a tossing lifting the right
leg finding balance step it back from
the inner thighs to your hips or nice
and level make your adjustments to the
left knees over the ankle tailbone drops
down belly lifts spend the triceps
forward and breathe here and hovering
over the front thigh bring hands to
blocks and now lift that right leg from
the inner thigh it wants to open that it
wants to open so drop the outer right
hip down then bring left hand to low
back right hand stays on the block start
to twist belly ribs chest and then
extend up through the left hand that
right leg continues to press back toes
point straight down to help keep your
hips level return your left hand to the
block and step your feet together
twist it Halfmoon take your feet hips
width apart grab your big toes with your
first two fingers inhale to lengthen and
then exhale fold forward if that's a
little too intense then grab your
opposite elbows and gently rock from
side to side
twisted half moon pose is pauvre toe
ardha chandrasana so move those blocks
out of the way if they're in the front
of the mat inhale come halfway up exhale
step back into plank pose
pausing here a moment or tonie's can be
down and she'd pause if you're getting
tired then shift forward an inch
chaturanga slowly lower all the way down
to the floor bring your hands right
alongside your body palms facing the
legs and then inhale shalabhasana lift
your belly drop your tailbone or sari
lengthen your tailbone toward the backs
of the knees and press the pubic bone
down gently to lift the hip points
release and rest can rest your forehead
on your hands or take one ear down to
the mat
no hands by the low revs elbows point up
and draw in lift up again into shale a
Bosna locust keep the back of the neck
long keep lifting the belly and reaching
the tailbone to the heels and then lower
down and rest exhaling now bring the
arms up by the ears lift everything up
again try to get length here so again
tailbone to heels pull the ribs in
exhale swim the arms back this time
reach for the pinky toe sides of the
feet and lift up and press back if
that's too intense stay with shallow
bath sauna with Locust and then release
and rest tuck the toes under press your
hands by your ribs low ribs and then
take the hips back to the heels if you
don't want to have your feet tucked
under here you can come onto the tops of
the feet unless you could just got your
toes done and then just don't do it so I
spend months and months of them done
anyway it's a little too much
information and help reach the arms
forward press up and back into downward
facing dog again arms and ears in line
inhale come forward exhale through
chaturanga inhale press into up dog or
stick with Cobra and then exhale back
into down dog and then stepping or
hopping through we'll come to seated
reach the legs forward done desana sit
up tall so again if it's hard to sit up
tall you can sit on a block we're going
to bend the right knee bring it out to
the side if the knee doesn't draw down
if it lifts then you can put a blight a
block under it to make sure you're
sitting tall pull the left toes back
inhale lengthen now turn toward the
straight leg gently exhale lean forward
then hinging from the hips then inhale
create length feel free to use your
strap try not to round your back exhale
hinging from the hips
toward thigh as you make that extension
make that lengthen the spine spine is
actually an inflection but we want to
extend as much as possible lengthen on
your inhale and then exhale to release
straight our buns the right or sorry I
bend the right knee again sole the foot
on the floor right hand behind you
inhale left arm up and then exhale to
twist you can hug the knee or take the
left arm to the outside of the knee make
sure the left toes continue to pull back
as you inhale lengthen on the exhale
twist so we're just want to twist gently
using the internal muscles first bring
the head to center unwinding and now
bend your left knee left so the foot to
the inner right thigh feel free to put a
block under the knee inhale reach exhale
little twist as you come forward use the
strap if you want a little more space
more length
try not to roam the back like that but
lead with the chest every inhale here
you can focus on length creating more
space and as you exhale maybe you'll
come in a little deeper but it never
matters how deep would come in
inhale halfway up start to lengthen and
then exhale release take the left foot
flat on the floor the left knees still
bent bring left hand behind you inhale
reach through the right arm extend and
then exhale twist you can hug on to that
left leg or take your right elbow to the
outside be sure your right toes are
still pointing straight up and you're
flexing your right ankle that'll keep
your right leg nice and active and go on
more long breath make sure you're
breathing in your twist inhale turn your
head to Center and exhale
unwind both legs out pull the toes back
inhale to stretch up as you exhale hinge
forward from the hips and reach for the
feeds and if you can't reach grab your
strap continuing again to find length
instead of rounding the back someone
asked me the last time we filmed here
this is right in front of her house if
the neighbors thought we were strange
for filming yoga videos and I'm not sure
nobody said anything but yes you may
tend to see a car here and there inhale
head up and then exhale to release and
bending the knees take the feet flat on
the floor arms by your side and we'll
slowly slowly start to roll down now if
this bothers your back at all put your
hands down and just lie back and now
lengthen your tailbone toward the heels
stretch out your legs bring your arms by
your sides allow your feet to flop open
any amount and just relax quiet mind
quiet body shavasana
as you're resting I have a quote today
from Horace true Bell before I read it
sometimes it can be easy to see a lot of
negative if we watch the news read the
newspaper the headlines so it's always
good to remember that we can change what
we can change so he says if the world is
cold make it your business to build
fires so if you find the world is cold
make it your business to build fires
start to make some movements and your
fingers and your toes and stretch out
through your arms and your legs bend
your knees roll yourself onto your right
side and then press yourself up to
seated and sitting tall cross the shins
bring the hands together in front of
your heart
bring your hands to the forehead
reminding us to have clear and loving
thoughts hands to heart reminding us to
have clear and loving intentions hands
to the mouth to remind us to have clear
and loving communications sending
wonderful energy to all beings
everywhere namaste thank you thank you
for joining today I'm so proud of you
keeping keeping up with our challenge
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