30 Minute Yoga For Beginners 30 Day Challenge Day 24 with Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hi it's Leslie fine master and welcome
to day 24 we're gonna start sitting
today so bring your hands together in
front of your heart and take a moment to
set your intention for your practice as
always all intentions are always welcome
where you could dedicate your practice
to somebody if you like gonna roll down
on to our backs bending the knees take
the feet hips distance apart heels
underneath the knees arms by your sides
as you inhale lift your hips your low
back and mid back and maybe your upper
back as you exhale lower down one
vertebra at a time make sure your feet
stay parallel as you inhale and lift up
spiral your thighs down and then exhale
slowly lowering into in and out of
bridge once more well inhale lift your
hip bones up towards your lower ribs and
then lift all the way up slowly and then
exhale lower back down
now we'll add our arms so as you inhale
and lift up reach up and over have your
palms face each other on the exhale
lower back down slowly and again inhale
lift up reach your tailbone toward the
backs of the knees and exhale lowering
back down and last one press to the
heels inhale and lift keep the chin away
from the chest but lift the chest up
toward the chin and exhale lower down
and now we're off to your right side and
we'll come up slowly press your left
hand into the floor let the head come up
last and then rolling forward we'll make
our way on to the hands and the knees
and then walk your hands in front of the
shoulders and reach back into Child's
Pose
Teta balasana keep the hands where they
are and then come up tuck the toes keep
the knees bent for down dog and now
reach your right heel down and then your
left
so we'll bicycle the legs as we start to
stretch out the hamstrings so remember
in downward facing dog we want to get as
much length through the spine as we can
so if we have tight hamstrings it's even
a little better to keep the knees bent
for a little while bending the knees
again stretch out the spine and then
reach the heels down any amount they
never have to touch spread the fingers
wide and so that's me moving forward to
show you it's better to keep the knees
bent so you can get a lot of space in
your spine and lengthen it out as you
spread your fingers wide press into the
base of your fingers and lift your
forearms away from the mat inhale to
float the right leg back and up we'll
lift it from the inner thigh exhale step
it up by the right hand so you'll pick
it up and put it there if you need to
take the left knee down to the floor
keep the back toes tucked under and
we'll come into a low lunge inhale pull
the right hip back as you sink your hips
forward any amount and then reach
through the arms spin your triceps
forward lengthen through all four sides
of your waist but keep lifting the hip
bones toward the lower ribs ribs as you
exhale make it a big circle with the
arms so inhale arms reach face the palms
forward exhale circle around one more
time inhale reach tall exhale and circle
the arms take the hands on either side
of your front foot and the step back
into plank pose and take the knees down
shift forward about an inch lower slowly
to the floor untuck the toes
interlace your fingers at your lower
back press all the toenails down and
inhale for shallow Boston a variation
keep the feet on the floor inner thighs
spin up tailbone reaches to heels and
keep the back of your neck long okay and
then slowly hands by the ribs press up
to the knees and tuck your toes making
your way back into downward dog
inhale the left leg back and up from the
inner thigh so the hips are level as you
exhale step it up by the left hand and
bring your right knee to the floor keep
the back toes tucked under and then
we'll come back into our low lunge
reaching up this time pulling the left
hip back draw the low belly and tailbone
down and bones lift up toward the lower
ribs try to make that space smaller
stretch up tall reach through the arms
arrow straight arms but let the shoulder
blades release away from the ears as you
sink your hips exhale swing your arms
back and all the way around in a circle
inhale lengthen the arms exhale face the
palms to the front big circle around
once more inhale reach tall and exhale
circling around and bring the hands down
and again we'll step to plank
now knees can be up or down here we're
going to lower all the way to the belly
hugging the elbows in as you exhale
interlace the fingers at the low back or
hook the thumbs take the non-dominant
interlace and inhale lift Shahla
vaasana' this time add the legs as you
lift the legs lift them from the inner
thighs and draw the shoulder blades
toward the waist as you keep lifting
your belly and then hands by low ribs
inhale Cobra or upward dog if you come
into up dog thighs and knees off the
floor tuck your toes and lift your hips
for downward facing dog all the way back
arms our shoulders distance and the feet
hips-width come back to your steady
breathing and take a moment to come back
to your intention
looking forward lightly step your feet
up inhale hands to Shin's and lengthen
your spine exhale fold bending the knees
as needed
inhale press down through the feet sweep
the arms out around and up and look up
and then exhale the hands to the heart
saw must eat the heat finding Tadasana
at the front of the mat
press evenly through the feet as you
press down through the base of big toes
and little toes and or outer heels lift
your inner arches of the feet inhale
sweep the arms up and look up if it's
okay with your neck exhale hinging from
the hips fold forward keeping the spine
nice and long inhale come halfway up and
lengthen exhale step back into plank and
chaturanga knees can be up or down
inhaling upward dog or Cobra exhale tuck
the toes lift the hips and stretch all
the way back breathing here keeping the
inhales and exhales equal draw the low
belly in and up spin the inner thighs
back as your heels reach down take two
more breaths
exhaling inhale exhale it out bend the
knees look up step your feet forward
inhale come halfway up lengthen the
spine and then exhale fold in press down
through the feet and rise all the way up
would Tita hosta in Tadasana
and then exhale the hands just so
must-eat deihi which just means steady
balance inhale again sweep your arms up
exhale folding in on the inhale lengthen
look up exhale bend the knees plant the
palms step back into plank take the
knees down if you wish lower chaturanga
shoulders no lower than the elbows
inhale taking your backbend of choice
and then exhale stretch all the way back
for downward dog keep your gaze between
your knees or your feet arms and ears in
line if you keep one gazing point it
helps us to keep our focus and remember
your ODI breathing look forward step or
hop your feet to the front in
all halfway lift lengthen the spine and
then exhale folding in press down to
rise up as you inhale and then exhale
saw must eat thee I'm going to find a
little balance here and start to take
the weight onto the left foot as you
lift your right foot into tree take the
right foot anywhere above or below your
knee reach up nice and tall try and drop
the right hip down and then start to
bend your elbows touch your palms toward
your upper back and instead of letting
your elbows splay out to the sides
spin the triceps forward and point the
elbow straight up draw the left hip in
towards Center help with balance and now
inhale the leg straight out in front of
you keep the shoulders above the hips
and then slowly we'll release it shift
the weight to the right foot and pick up
the left foot into tree scan anywhere
above or below the knee draw the right
hip in towards Center inhale sweep the
arms up face your palms behind you and
then bend the elbows again try and draw
those elbows straight up as the triceps
spin forward and so to let them go out
don't let them go out like that and
press the foot into the leg and press
the leg back into the foot for stability
keep one steady gazing point to help
with your balance and point the knee to
the front inhale lift it up keep
dropping the left hip down and then
slowly release if you come out of your
balance poses and don't ever worry about
it just come back in do your best
back to saw Musti teehee I fall out of
my balance poses all the time inhale
sweep the arms up exhale fold in inhale
look up lengthen and then exhale bend
the knees plant the palms going to plank
knees up or down chaturanga inhale
upward dog or Cobra it's always your
choice and exhale downward dog inhale
right leg lips from the inner thigh and
then let's bend the knee and open up the
hip this time press evenly through the
arms and the shoulders now square off
the hips again so we can feel the
difference then lift it and feel out
what it feels like to square the hips
most the time we want the hips square
step the foot between the hands inhale
warrior two be sure your front heel
lines up with your back arch so heel to
arch alignment reach out through the
arms the front hips dropping down now
shift your weight into your back leg so
bend the back knee shift your weight
back there keep a nice grounded feeling
through that back leg as Yuri bend your
front knee then interlace your fingers
behind your back
or hook the thumbs inhale look up
lengthen and exhale folding in so nice
shoulder opener crown of the head is
reaching down we're moving toward Earth
feed on your asana or upward-facing bow
pose or many times called wheel pose
inhale come on up and then reach your
arms out again reverse your warrior
exhale Bend into the front knee and now
straighten it keep reversing then come
on up on your inhale hinge from your
front hip crease reach forward and down
for triangle pose to annona I have my
block so that my blocks on my strap
handy and if you have them it's always
nice to keep them handy you never know
when you want to use them but I love to
use props exhale reach the left arm
forward and then sweep the arm down and
behind you so this is a half wrap you
can keep the hand at the low back or you
can reach it around and hook the hand on
the right thigh
rolled excuse me roll the top shoulder
open and back widening the collarbones
now looking down I'll just take the
hands on either side of the front foot
and make your way back to plank now
we're moving through a vinyasa feel free
to skip it and go right into downward
facing dog
so yes I'd love to use props I used to
think that props
for wimps inhale lift the left leg bend
the knee open up the hip now I feel
strongly the other way got to use those
props square off the hips it helps us to
access the poses better with better
alignment so hips squared drop the outer
hip down
look forward step the left foot between
the hands spinning the back heel flat
come on up on your inhale for warrior
two again make sure your feet are lined
up front heel and back arch drawn
through the lower belly back inner thigh
lifts up and then gaze over the
fingertips lift the shoulders
I'm sorry lift the chest soften the
shoulders now bend the back knee and
shift weight into that right leg keep
that feeling of shifting the weight
there and then slowly begin to bend the
left knee your pose might feel a little
bit different to me there's less weight
in the front leg which is nice and then
interlace other pinky on top or other
thumb inhale widen the collarbones look
up exhale and fold
crown of the head is reaching toward the
floor any amount press through that back
legs keep pressing the outer edge of the
back foot and still pressing into your
front heel inhale to come up release the
arms and now we'll reverse the warrior
drop the right arm reverse bend into the
left knee for a moment and then next
inhale straighten the left leg reverse
triangle pose inhale come on up arms to
a tee shift your hips back and lean
forward hinging from the hip crease left
hand down right arm up feel free to use
your block on the pinky toe side of the
foot any height and if that's too hard
you can always use it on the big toe
side but pinky toe sides nice reach your
right arm forward in line with the ear
and then sweep it behind you for your
half rep either to the low back or hook
it to the left thigh so
the pinkie toe side is nice because you
can lean your torso back over your front
thigh and you can move that front hip
under you easier then press extra weight
into the base of the big toe of your
left foot on the one you're leaning the
torso back the weight wants to go to the
pinky toe side look down to the floor
and frame the front foot pick up the
back heel and step back to plank lower
down chaturanga
the inhaling upward dog and exhaling
down dog remember push pause take a
child's pose any time you would like to
take a break it's always an option
now look forward bend the knees and step
or hop up inhale
ardha uttanasana exhale fold forward in
to attend asana inhale sweep the arms up
and then exhale the hands back to the
heart back to Tadasana
my feet about hips distance apart
and as you inhale we'll bend the knees
and come into it gita' sin a chair so
watch that your lower back doesn't over
arch drop your tailbone down then
lifting your left leg up step it back
and find high lunge Crescent pose take a
moment to get real solid here make sure
the right knees over the ankle and then
bend that back knee a little bit on the
inhale exhale straighten it bend the
knee inhale any amount as long as it
doesn't bother your knee exhale
straighten it but try not to move up and
down inhale bend the knee so it's just a
bend within knee and then a
straightening of it reach up nice and
tall one more time underneath this time
drop the tailbone down pull the belly
and lift the hip bones up and then
straighten the leg once again exhale the
hands down and step back to plank pose
and chaturanga or again you can skip it
and go to down dog inhaling up and
exhaling back adding more chaturanga as
we continue on our journeys helps to
build our strength and stamina but you
don't have to do them all look forward
step or hop up inhale look up lengthen
the spine and exhale to fold bend the
knees into Attica toss and a weight is
in the heels then just to shift the
weight to the left foot and pick your
right foot up off the floor keep a nice
steady gaze so I picked up my wrong foot
so I'm going to fix it in a second if
you want to join me with the wrong foot
you're welcome to but you don't have to
so right foot will pick up and then
start to slowly step it back until
you're in Crescent with the left knee
over the ankle draw the left hip back
tailbone down and then as you inhale
bend the back knee any amount
exhale straighten it out you can have
hands on your hips it's a little easier
inhale bend the knee exhale straighten
it so again as much as you can isolate
the movement in the knee bend the knee
straighten the leg and then the knee
once more tailbone down hip
Holmes left draw the belly in keep that
straight in the leg reach the arms up on
the inhale draw the ribs in belly in and
then exhale bring the hands down and
step back to downward facing dog if you
would love to take a vinyasa please come
forward in a plank on your inhale
chaturanga
as you exhale inhale upward facing dog
and exhale to downward facing dog
Auto mukha svanasana inhale and lift the
right leg exhale step by the right hand
take the left knee to the floor we'll
come back into our low lunge pull the
right hip back and sink your hips
forward this time we'll reach back for
the left foot maybe you can reach it you
could also use a strap around the foot
if you have any room to take it deeper
and bring the hand behind it the foot so
the palm touches the top of the foot and
draw it forward as you sink your hips
forward a little bit more draw the right
hip back so we try to square up the hips
and the shoulders toward the front of
our mats this one can be pretty intense
on the leg in the hip flexor step back
into plank chaturanga dandasana inhale
open up the front of the body exhale
stretch out the spine left leg floats up
inhale from the inner thigh hips level
exhale lightly step it up and I'll take
the right knee to the floor inhale come
on up into our low lunge making sure
that left knee does not go past the
ankle as we sink our hips forward keep
pulling the left hip back inhaling arms
reach exhale left form the left thigh
reach back for the right foot and you
can hold it back there or take it with a
strap or you can take the palm to the
back of the foot and reach the elbow up
toward the ceiling so you can draw it in
square up the hips and the shoulders
again to the front
if this is an intense stretch usually in
the thigh and the hip flexor so if
you're tight there you should you should
know that now
bleh if it bothers your knee that's on
the floor please pad up that knee come
back to plank lower chaturanga inhale
press up through the hands and feet and
exhale stretch back into down dog and
now look forward we're going to come
right on to the knees grab a block if
you have it if you don't you can sit
back on your heels if you have the block
put the Block in between your heels make
sure your knees don't go wider than the
hips
this is virasana or if you're sitting on
the heels it's far drawsome take your
hands behind you lean back you might
already feel a stretch and you can stay
or lift the hips off that block perhaps
letting the head go back watch for wide
knees we want to keep those knees hips
width apart as if you're holding a block
between the inner thighs and then come
on down and rest a moment so we did a
lot of work to open up the shoulders now
we're doing work to open up the hip
flexors in front of thighs bring the
hands back again lifting up same thing
or if you want to go deeper you can come
onto your forearms stay there or maybe
lift up off the block from the forearms
and that should get in there so the hip
bones are still lifting toward the lower
ribs tailbone is still reaching toward
the backs of the knees and then come on
up and move the block out of the way and
just stretch back again into down dog
feel free to take a vinyasa turn inhale
to plank and lower all the way down if
you took the vinyasa come all the way
down to your belly
bend the knees knees no wider than hips
take the pinky toe sides of your feet if
it can reach them inhale lift into
dhanurasana so lift the feet up and
press them back if you can't reach the
feet you can take locust pose instead
just keep the arms by your sides and
lift everything up and then we'll
release hands by the low ribs press up
as you inhale
tuck the toes stretch back as you exhale
and then come on to seated so if you
have a block again grab it I'm going to
come on to our backs for bridge pose
this time we'll hold the block between
the inner thighs feet are hips distance
apart if you don't have a block you can
pretend like you're holding one and come
up or you can roll up a towel that works
roll the shoulders under maybe
interlacing fingers so a backbend is
really a front opening so think about
creating length in the front of the body
by stretching out the spine so the
tailbone reaches to the backs of the
knees and the hip bones lift up toward
the low ribs widen through the
collarbones our shoulder blades will
move forward toward the chest keep your
nice steady gaze make sure those toes
don't turn out to the sides they want to
and then come on down so bird fit on
your asana full upward facing bow pose
you don't ever have to do it but I
thought I would include it just in case
hands up by the ears the fingertips will
face the heels and a press up watch that
the elbows don't go out to the sides
that's important we're going to press
first to the crown of the head then line
up your wrists and your elbows make sure
the elbows are still parallel don't let
them go out and then press down to lift
up just let your arms and ears stay
about the same line spiral your thighs
and toward each other like you still
have that block that you're holding and
again try and create lots of space in
your back chin to chest to come on down
now if you're having trouble pressing up
let's take the soles of feet together
knees apart you're having trouble
pressing up where you can't get your
elbows to stay parallel I'm going to
show you the elbows or I'm sorry the
strap around the elbows so grab the
elbows yoga strap where you can use them
anything you have around a belt or tie
and you can tie it take the block
between the inner thighs if you have the
block and then the strap goes right
above the elbow
well the strap actually needs to go
tighter than you think it should my
strap was too loose this time because
the strap should keep the elbows from
going out but pressing again to the
crown of the head and then lifting up
spiral of thighs in outer edges of the
feet stay parallel breathe definitely
long breaths chin to chest and come on
down so I'm going to try and tighten my
strap once more so if you're not taking
wheel you can take bridge poses you can
hang out in bridge or if you have a
block you can put it the base of the
spine for supported bridge and then
we'll take one last one arms by the ears
got to move the hair out of the way if
you ever put your hands on your hair and
go up it's like I rip a bunch of hair
out come to the crown of the head line
up wrists and elbows make sure I was are
parallel and then press up so again that
strap helps to hold the elbows from
splaying out so that you can get that
nice triceps pinning away from the face
and then come on down and take off the
strap if it's there remove the block and
then hug your knees into your chest
and either stay static or rock side to
side or make little circles on your
lower back whatever feels nice
and I'll start to rock yourself back and
forth up and down the spine coming up to
done dishonest staff pose so remember
you can always sit up on a blanket or a
block to lengthen the spine pull your
toes back inhale sweep the arms up
exhale hinge from your hips forward
inhale lengthen through the spine and
exhale to extend so use a strap if it's
hard to reach your feet straps come in
handy can keep the back long we don't
need to round the back to get down low
it doesn't really matter as long as you
feel a stretch that's the important part
steady breathing maybe as you exhale you
might come a little deeper inhale
lengthen exhale to release bend your
right knee right so the foot on the
floor bring the right hand behind you
left arm up inhale get nice and tall and
exhale hook it across as you inhale
create length through your spine as you
exhale roll the right shoulder back
every inhale see if you can lengthen
every exhale maybe twisting had to
center release left knee bends left foot
on the floor left hand behind and held
it really tall first and then exhale
twist it's always important to lengthen
the spine as much as we can before we
twist and also remember use your
internal muscles to twist you first and
then you can use that arm against the
leg to help it bring the head to center
and unwind make our way back down and
happy baby pose take the pinky toe sides
of the feet the tailbone reaching toward
the floor
and then we'll start to get comfortable
into our final resting pose shavasana
lets your feet flop open arms by your
side your palms up if your low back
feels at all uncomfortable here we roll
up a blanket or towel and put it under
your knees that would feel good and then
relax I'll be back in a moment
as you're resting Louise Driscoll brings
our quote today within your heart keep
one still secret spot or dreams may go
and sheltered so may thrive and grow
we're in doubt and fear are not Oh keep
a place apart within your heart four
little dreams to go I'm a big believer
in dreams and I'm a big believer if it
is your passion you must do it you must
give it as much as you can give it your
best shot
make movements and your fingers and toes
and stretch out through your arms and
your legs bend the knees roll yourself
off to your right side and pause a
moment for gratitude for so many
blessings and slowly make your way up to
seat it sitting tall bring the hands
together in front of the heart
close your eyes hands to the forehead
reminding us to have clear and loving
thoughts hands to heart center reminding
us to have clear and loving intentions
and bring the hands to the mouth to
remind us to have clear and loving
communications sending out positive
energy to all beings everywhere namaste
thank you so much for joining today
can't believe how close we're getting to
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our mailing list oh I have a yoga
retreat coming up in Cancun off the
coast of Cancun women-only this one
March 5th through the 10th my email
address is below if you are interested
in information please email me and most
importantly Oh before we go there's Indy
my older son and there he goes
bye bye