30 Minute Yoga For Beginners 30 Day Challenge Day 23 with Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hi there we're back again it's day 23 oh
goodness
so I'm going to start today's class with
two blocks now you can roll up blankets
the lower block is going to go right at
the bottom tips of the shoulder blades
and then the higher block will go under
your head if you happen to be a woman
the lower block will go right about
where your bra step strap would go
across if you're not it would go where a
woman's bra strap goes across now if
that's too intense take the blocks down
a notch lower if you want more intensity
just take the block underneath your head
down lower now you can do the same thing
with blankets or towels rolled up and
right underneath those bottom tips of
the shoulder blades then I'm going to
take the soles of my feet together let
the knees drop open if that's too
intense for you you can either extend
the legs straight out or keep the soles
of the feet on the floor with your knees
bent once you get into your posture
let's try to relax there so the block in
the upper back gets right at what's
called your thoracic spine we're going
to do some back bends today so we want
that thoracic spine moving in this
direction so we're moving it toward the
trust next inhale reach your arms up and
over palms face each other exhale bend
the elbows holding opposite elbows this
can be pretty intense so if it's a bit
too intense for you then just take your
arms back down by your sides you don't
have to hold it here and stretch out the
arms put your left forearm on top of the
right or just switch the cross and again
letting your you can also hold your
opposite wrists if you can't reach the
elbows
and now let's bring the arms by our
sides take the feet to the floor knees
are bent and we'll carefully roll off
the blocks off to the right come up to
seat it and then just slide those blocks
or towels or blankets off to the side
and make your way onto your back line up
your heels under the knees bring your
arms by your sides on an inhale tilt the
pelvis up then lift up your hips low
back mid back tailbone is going to reach
to backs of knees and then exhale lower
once again inhale lift keep lengthening
the tailbone toward the Backson you spin
the triceps spin the Traxxas spin the
thighs in toward each other those legs
exhale lower down and inhale press to
the heels lifting up try to draw your
hip points towards your lower ribs
exhale lower and inhale lift reach your
arms up and over palms will face each
other continue to create that length
exhale and lower once more inhale to the
left palms will face each other keep
your chin away from your chest and then
exhale lower back down now again we'll
roll to the right and then press
yourself up to seated cross at the shins
to roll forward and then table so this
is going to be just from the upper back
inhale chest forward then exhale round
so try to keep your hips from moving
this time inhale bring the chest through
exhale little rounding in the back so
we're not tucking the tailbone tonight
inhale right where the block was move
from that area chest forward exhale to
round the back and then walk the hands
in front of the shoulders tuck the toes
to down dog
start to bend one knee and the other
bicycling the legs arms and ears in line
arms our shoulders distance apart the
feet hips-width bend the knees keep the
hips high reach the heels toward the
floor inner thighs will spin back
remember that the classes are getting a
little bit longer so feel free to rest
at any time look forward step the feet
up or hop inhale lengthen and then
exhale to fold bend the knees as needed
and now press down to rise up on the
inhale and then exhale hands to heart
find your Tadasana at the front of the
mat so press evenly through the feet
drop the tailbone down lift your hip
bones up so as you press the inner
thighs back make sure you're not arching
through the lower back and then draw the
front ribs down as you lift up through
the back ribs hands at heart inhale
sweep the arms out around and up look up
a little if it feels ok on the neck
exhale fold forward hinging from your
hips inhale come halfway up and then
exhale and the knees plant the palms
stepping back one leg let's take the
left leg back right knee stays over
ankle sink the hips tuck the back toes
under pull the right hip back exhale
hands to the mat step back to plank
knees to the floor shift forward exhale
lower to the belly and then inhale come
onto the tops of the feet for Cobra pull
the hands toward the feet
exhale press to the knees lift the hips
and come to downward dog inhale lift up
through the left leg exhale and step it
forward right knee down and inhale reach
up pull the left hip back sinking the
hips down
bring the hands to the mat step the
right foot to meet the left inhale
lengthen and exhale fold silver heels
press down to rise up on the inhale and
saw Musti - he on the exhale inhale
again sweep your arms up exhale fold
forward inhale look up lengthen exhale
bend the knees plant the palms and now
step the right foot back right knee down
left knee over ankle as you reach up
spin the triceps forward sinking the
hips pull the left hip back as you do
exhale bring the hands down and step
back into plank knees up or down shift
forward chaturanga and land on the floor
all the way down inhale hands by low
ribs Cobra go into a low or a high butt
tailbone toward heels belly in then
exhale press up and back into downward
dog stretching back here right leg up
inhale exhale step it through and left
knee to the floor sink the hips pull the
right hip back as you stretch forward
back toes are tucked under lift the hip
bones up pull the ribs in exhale hands
down and I'll stop the left foot to meet
the right
as you inhale create length through the
spine as you exhale fold inhale root
through the feet rise all the way up
exhale hands to heart
now we'll inhale bend the knees into a
catana chair pose sit back exhale belly
to thighs straighten the legs
uttanasana inhale halfway up bend the
knees plant the palms step your left
foot back this time we'll stay on the
ball of the left foot come into a high
lunge you might need to walk the right
foot to the right a little bend the back
knee tailbone down hip points up then
exhale face the palms of the
front and bend the elbows inhale sweep
the arms up exhale palms to the front
open up the chest as you bend the elbows
inhale sweep the arms like you're moving
through water exhale bend the elbows
bring the hands down and step to plank
shifting forward chaturanga knees up or
down inhale to upward dog eyes and knees
up or stick with Cobra exhale tuck the
toes for down dog on your inhale we'll
lift the right leg back and up then
we'll lift it from the inner thigh as
you exhale step it up by the right hand
stay on the ball of your back foot and
come on up
you might need to move that right foot
over a little bend the back knee reach
up nice and tall draw the ribs and belly
in and up exhale open the chest and
sweep the arms inhale reach up face the
palms to the front exhale and widen the
collarbones inhale to reach exhale open
up through the chest take the hands to
the mat step the left foot forward
lengthen as you inhale halfway up and
exhale fold bend the knees drop the hips
into utkatasana sit back and then to sum
us ttohi once more on the inhale bend
the knees drop the hips reach up
tailbone down exhale belly to thighs
then straighten the knees as much as you
can inhale look up exhale step the right
foot back left knees over the ankle
inhale high lunge drop the tailbone lift
the hip points up spin the triceps
forward straighten through the back leg
then bend the back knee exhale
straighten it so we'll try to keep the
hips level bend the back knee exhale
straighten it bring the hands down to
the mouth back to plank knees up or down
try to run
inhaling up dog or Cobra exhale come
back into downward facing dog taking a
breath here inhale and lift your right
leg exhale and step it up stand the ball
the back foot and come on up into a high
lunge so we're going to keep the right
knee over the ankle and bend the back
knee a little exhale and then help
straighten it keep the hips low exhale
tiny bend in the knee that hurts the
knee just skip it inhale straighten
exhale a little bent
inhale straighten that leg exhale bring
the hands down step your left foot all
the way to the front inhale lengthen
half way up and exhale fold and bend the
knees come back to chair reach up exhale
to some mystique to heat Tadasana taking
a moment here returning to your breath
then inhale sweep your arms up exhale
hinge from the hips to fold inhale
halfway lift and exhale bend the knees
step back plank pose chaturanga knees up
or down shoulders no lower than the
elbows inhaling up dog or Cobra exhale
lift up and back for downward facing dog
right leg lifts inhale exhale knee
toward nose shoulders are over wrists
and then step your foot between your
hands in the back heel flat inhale
warrior two gaze over the fingertips and
then either hook your thumbs or
interlace your fingers inhale open
through the chest and exhale come
forward your right shoulder toward the
right knee be sure the knee stays
pointed straight ahead right over the
middle toes then keep wait in the back
leg through the outer edge of the back
foot lift the
inner thigh inhale to come up and
release the arms to a teeth exhale drop
the left arm reversing inhale back up
exhale side angle right form to right
thigh reach the left arm up and then
either take the left hand to the low
back or hook it on to the right thigh if
you like you can take the right hand
down to the floor or block pinky toe
side of the foot and roll that top
shoulder back again right where the
block was in the beginning of class or
blanket move the bottom tips the
shoulder blades toward the chest and
then step back into plank and lift into
down dog
you can stay or inhale to plank exhale
chaturanga inhale press up and exhale
stretch back inhale laugh leg lifting up
exhale shoulders over wrists draw the
leg in toward the belly step it between
the hands in the back heel flat
inhaling warrior to make sure again
you're lined up front heel and back arch
then interlace the fingers or hook the
thumbs other pink your thumb on top
lengthen inhale folding exhale left
shoulder toward left knee as you reach
up through the arms if you lock out your
elbows here take a little softness in
the elbow joints if it's easy to lift up
press your palms together inhale come
back up exhale releasing the arms OOP
forgot to reverse the reverse first and
then lean forward
take left form to left thigh right arm
straight up then bring it behind you
either rest your right hand at the low
back or hook it on to the left thigh and
left hand to pinky toe side of foot
lengthen as you inhale and roll the top
shoulder back as you exhale keep the
knee over the ankle and then look down
and step back go right into dog down dog
and stay or lower chaturanga inhale
pressing up and exhale tuck the toes
down-dog good time to rest if you want
to rest take the knees down Child's Pose
push the pause button if you want a
longer rest otherwise stand down dog
look up bend the knees step or hop the
feet up inhale lengthen exhale fold
inhale rise up with a nice long spine
spin the triceps forward exhale so
must-do teehee let's bring the feet hips
width apart hands right on the hip bones
hip bones will stay facing forward step
the left foot back make sure the left
toes face the front left corner of the
mat and press your palms together behind
you or your fists shoulders and hips
will square to the front of the mat
inhale great length through the spine
exhale parsvottanasana pause halfway
pull the right hip back you can stay
there lifting the shoulder heads or if
you can keep that lift fold forward any
amount gaze toward the big toe if you're
down lower you can look towards your
shin keep the low belly pulling in firm
your outer hips in toward the midline of
your body and take a little bend in that
knee and just step your feet forward
inhale halfway lift exhale hands to hips
inhale back to Center feet hip socket
distance apart we'll keep the left foot
in front step the right foot back square
up hips and shoulders make sure those
right toes face the front right corner
of the mat or else you cannot square
your hips toward the front inhale hands
press palms or fists lengthen the spine
exhale halfway down your feet are lined
up heel to heel or a little wider lift
the shoulder heads create link through
the spine either stay halfway down or
further keep pressing down into the base
that big toe the left foot as you gently
draw the left hip back
so they outer edge of the back foot your
back inner thighs spinning toward the
back of the mat bring the hands down
little bend in the front knee step the
feet together inhale create length
exhale fold forward bend the knees into
a catana chair pose sit back tailbone
down belly in then fold over the legs
again inhale halfway lift and exhale
step into plank and chaturanga inhale
press up exhale stretch back right leg
lifts on the inhale exhale step it up on
the right hand stay on the ball of your
back foot and come into a high lunge
as you exhale bend the back knee unless
it bothers the knee tailbone down hip
points lift watch those front ribs they
want to pop out draw them in and get
length through the back body as you
exhale lean forward create length and
then palms press crescent twist maybe
you'll take your left hand down to the
floor right arm up if you can left hand
to the pinky toe side of the right foot
keep pulling the right hip back a little
making sure your hips stay level then
look back to the floor step to plank you
can lower chaturanga or lift the hips
right into down dog
inhaling up if you're taking your
vinyasa exhale back on the inhale float
the left leg up from your inner thigh
and exhale lightly step it by the left
hand stay on the ball of the back foot
as you come on up bend the back knee
drop your tailbone down lift your hip
bones towards your lower ribs make that
space smaller then draw your front ribs
in lift up through the back ribs stretch
up through the arms creating length
through the torso as well
left hip draws back gently to level off
the hips now we want to keep lots of
length here as you hinge forward and
then hook your
right arm across inhale lengthen
lengthen as you exhale you'll twist
maybe the right hand will come down to
the floor as the left arm reaches up
breathing here and then release step
back downward dog and stay or inhale
plank exhale chaturanga let's come all
the way down to the floor so instead of
in down dog come forward and come on
your belly arms by your sides and then
if you have a block come up onto your
knees and place the block between the
inner thighs you can also roll up a
towel or blanket arms alongside your
body lengthen tailbone to heels inhale
lift into shell Abbas and Locust so with
the blocks it's it's helping our inner
thighs spin up toward the ceiling and
that's what we want in this one and then
release rest we want to practice all
those actions we did in Crescent pose so
your tailbone will lengthen to heels hip
bones will lift toward the lower ribs
and lengthen through the upper back
inhale lift up shoulder blades moving
toward the chest just like if you had a
block there in the upper back inner
thighs are lifting because we've got
that block there and then lower down so
these actions and our back bends helped
to create length our low back super
bendy and we want to keep it safe either
another shalabhasana or reach back for
the feet for dhanurasana lifting up and
pressing the feet back again creating
length hip bones still lifting toward
lower ribs and then that's rest so as I
mentioned the lower backs real bendy so
we have to protect it on the upper backs
harder to move that's why we started on
blocks
press up and Mac we're going to come on
to the knees fortress troughs and a
camel pose another backbend so in this
one the legs are hips width think about
your pelvis like a wheel your tailbone
is going down your thighs come forward
hip bones lift toward lower ribs as
you're doing all of that draw your front
ribs down so I'm going my wheel front
ribs down and lift through the back ribs
and then come on up leaning back and
then come forward one more time tailbone
down frontal hip bones lift bring your
hands on your low back you can create
space that way then lift your chest your
shoulder blades will move toward the
chest to widen the collarbones go back
any amount squeeze the legs to come up
now that's as far as you need to go if
you'd like to go deeper and you have two
blocks place them on the outsides of
your ankles but imagine you still have a
block between your inner thighs
so again hands to low back to create
length and reach back to find those
blocks as you do try to press gently
forward and spin inner thighs back
bottom ribs draw down toward the hip
bones hip bones lift to the bottom ribs
the Rasik spine upper back is pressing
toward the chest squeeze the legs to
come up with shoulders at the same time
that might be plenty as well or you're
leaning back gently if you want to take
the full pose keep the ribs in lengthen
through the back body tailbone down hip
hip bones lift so leaning back reach for
the heels then gently pressing forward
and lengthen the neck allow your head to
go back any amount keep lifting your
shoulder blades up away from the floor
in toward the chest tail bones
lengthening hip bones are lifting we
want to create length squeeze the legs
inhale come up both shoulders at the
same time and then child's pose exhale
that is stress on a camel pose
- fairly deep backbend so I'm going to
be careful with back bends again the low
back is vulnerable the neck is
vulnerable so keeps bait
pay special attention there come on up
shift your hips to one side extend the
legs in front pull the toes back hands
by hips inhale create length reach all
the way up exhale hinge forward from the
hips inhale lengthen and exhale to come
forward crown of the head is reaching
toward the feet and again if you can't
reach the feet grab your legs or you can
use the strap bellies on thighs we're
moving toward lives
so I'm hinging from the hips I am NOT
bending from the waist try to take as
much rounding out of the back as I can
in fact looking at this I've got a
little more rounding than I like inhale
halfway up exhale release then bend the
right knee giannis your sauce and again
inhale lengthen exhale turn toward the
straight leg and hinge forward create
length as you inhale pull your left toes
back and exhale to extend inhale head up
exhale release now we'll bend the left
knee feet together
baddha konasana lengthen inhale hinge
from the hips exhale again leading with
the chest creating that length through
the spine inhales create length exhales
extend forward
inhale come on up and then straighten up
the right leg keep the left knee bent
and pull the right toes back reach up
inhale turn toward the straight leg
hinge from the hips forward exhale
create length on the inhale extend
forward on the exhale
head up inhale and then release take the
soles of feet together but then move the
feet forward and now we'll go ahead and
round our backs so the forehead is
reaching toward the feet allow your
upper back to round little rounding is
good we try to keep length mostly
because a lot of us not not anyone
watching this but a lot of people will
slouch when they're sitting or standing
that's why we want so much focus on the
length I know you guys aren't doing it
anymore bring the knees toward each
other and then lean back onto your backs
draw your knees to your chest keep your
right knee hugging in extend the left
leg out exhale your right knee across
and twist breathing here now the right
knee might touch the floor am I not you
can also support that right knee by
putting a block under it or a blanket
and then back to Center your other left
knee into the chest inhale exhale bring
it off to the right for your twist again
the left knee might come down to the
floor am I not it's just until you have
a nice twist
inhale Center happy baby take the pinky
toe size of the feet as you do dry your
tailbone down toward the floor with
little hip opening but also lengthen the
spine on this one
we'll keep that lengthen the spine
tailbone will reach toward heels make
your way into shavasana final resting
pose some say the most important pose of
our practice feed flap open arms by your
sides palms up and just allow yourself
to completely sink into the floor and
totally relax
look what I have today is from a book
called the little book of wisdom for
exquisite ladies but anyone can enjoy
one of ours our community Darcy sent it
to me I don't know the author but it
says life is an echo what you send out
comes back what you sow you reap what
you give you get what you see in others
exists in you do not judge so you will
not be judged by others take a nice long
stretch radiate and give love and love
comes back to you true story bend the
knees roll yourself off to the right
moment of gratitude for all of our
blessings here slowly make your way up
to seat it bring your hands together in
front of the hearts and hands to the
forehead reminding us to have clear and
loving thoughts hands to heart center
reminding us to have clear and loving
intentions hands to mouth to remind us
to have clear and loving Communications
send out wonderful energy to all beings
everywhere namaste thank you so much for
joining today I look forward to seeing
you again tomorrow if you are enjoying
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bye bye