30 Minute Yoga For Beginners 30 Day Challenge Day 26 with Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hello here we are again and welcome to
day 26 let's bring the hands together
and set our intention or dedication
now let's roll forward and we're going
to make our way into Child's Pose
the hips back to the heels and keep the
arms reaching in front of you let's
stretch out the spine a head can rest on
the mat if it doesn't though don't worry
about it
inhale here exhale walk the hands to the
right hips will shift off to the left a
little the left side of the body gets a
nice stretch inhale hands to Center
exhale welcome to the left and hips to
the right stretching out through the
right side of the body
and inhale back to centre up onto the
hands and knees let's stretch our
shoulders a bit inhale your right arm
off to the right so wrists under
shoulders knees under hips and then
right arm out to the right inhale exhale
sweep it under the left arm come on to
the right shoulder draw your left hip
back a little and then you can rest your
hand on the lower back or take the left
hand over and grab on to the right hip
so I'm going to try to roll your top
shoulder back and widen your collarbones
as that left hip draws back
mmm come on back to Center on you right
now
wrists on her shoulders again knees
under hips left arm out to the left
inhale and exhale take the left shoulder
to the floor now pull the right hip back
right hand to low back or reach around
and hold on to your left thigh and again
try to roll the top shoulder back collar
bones will widen and that right shoulder
that top shoulder might not move at all
and that's completely fine just wherever
you are opening your shoulder inhale
come on back to Center and then wrists
under shoulders again knees and her hips
reach your right leg back tucking the
toes under lift your right inner thigh
up
then lift the whole leg off the floor
from the inner thigh but don't let the
outer right hip lift it wants to stretch
the left arm forward opposite arm and
leg so dropping the right hip down
pinning the left hip in and stretch
through the arm and leg keep the ribs
and belly in as well and release back to
table left leg back as you lift it heel
lift it from the inner thigh drop the
outer left hip down and right arm
forward actually let's lift the left leg
up first and then right so keep those
hips level and don't over arch the back
and then when you're ready right arm
forward so if you point your left toe
straight down to the floor you can look
back there and see if the left ankle is
flexed that's a good indication that
your hip is not opening up release back
to table we're going to add a little
core work to this one there's some core
work in this in today's class right leg
back inhale lift it from the inner thigh
drop the outer hip don't let that hip
open up and then reach the left arm
forward stretch with the arm and leg
inhale X
he'll draw the knee and draw the elbow
into Center inhale reach up drop the
outer right hip down exhale draw them
into Center like you're moving through
water make some resistance
inhale stretch through the arm and the
leg exhale draw it and pull the belly in
strongly inhale reaching forward stretch
out then then exhale release back to
table and we'll do the left side
left leg back and then lift it up from
the inner thigh drop the outer left hip
down right arm forward
take an inhale to stretch keep the belly
lifted so the low back doesn't over arch
exhale draw the knee in and draw in
through the right elbow inhale extend
everything out and then exhale draw it
all in upper back we'll round a little
bit inhale stretching out keep the belly
lifted exhale draw it inhale to reach
and then release back to table walk the
hands forward about a handprint tuck the
toes and lift up and back for down dog
and then bend both knees sticking your
hips up into the air as if you could
touch your belly to your thighs that'll
stretch out your spine but keep your
ribs and belly in as you do that and
then start to bicycle the legs bending
one knee and then the other
and stretching I'll make sure the arms
our shoulders distance apart bend both
knees hips up high again stretching the
spine and then straighten out the legs
spread the fingers press into the base
of the fingers lift up through the
forearm spin your triceps your upper
outer arms back look to the hands bend
the knees step the feet all the way up
inhale lengthen through the spine and
exhale fold hips over heels if your legs
are straight inhale sweep the arms up
exhale saw Musti he steady balance
finding our center here in Tadasana so
feet parallel spin your inner thighs
back as you reach your tailbone down
lift your chest draw your shoulder
blades down toward the waist and press
them forward toward the chest inhale
sweep your arms up exhale and fold and
on your inhale come halfway up and
lengthen out your spine and exhale step
back into plank pose knees to the floor
shift forward lowering to the belly
untuck the toes and inhale for Cobra
pull the hands toward the feet exhale to
the knees tuck the toes downward facing
dog
arms and ears in line stretching the
weight up to the hips reach it down
toward your heels gaze between the knees
or the feet here and look up hips high
step or hop your feet to the hands
inhale lengthen exhale fold inhale
rooting down through the feet reach all
the way up spin the triceps forward
exhale saw must hit the key
inhale again sweep the arms exhale fold
hinging from the hips inhale halfway
lift exhale bend the knees plant the
palms top of a push-up keep the legs
engaged if this gets to be too much take
the knees down otherwise we're going to
hold for a few breaths so we're holding
plank and then slowly exhale chaturanga
knees up or down inhaling upward facing
dog exhale back into down dog so as I
mentioned we will have some core work
today
right leg up inhale exhale draw the knee
and shoulders over wrists and hold you'd
take that left knee down if it gets to
be too much inhale lift the right leg
back and up from the inner thigh exhale
again shoulders over wrists hold that
leg in pulling the belly in to hold and
then step it forward spin the back heel
flat inhale warrior two line up front
heel and back arch make sure your right
knee is over your ankle
lift your chest drop the left arm
reverse your warrior bend into the front
knee inhaling up exhale right form to
right thigh left arm up and over spend
your left tricep forward get length
through the torso inhale back in a
warrior two exhale cartwheel your arms
down step back down dog to stay or come
to plank and lower through chaturanga
shoulders no lower than elbows knees can
be down though inhale Cobra or updog and
exhale back into downward facing dog
remember you can skip any of those
venosus left leg up inhale exhale knee
forward draw it in shoulders are over
the wrists if you could touch the thigh
to your belly you can take the right
knee down that's
it's okay inhale lift the leg exhale
again drawed and shoulders over the
wrists now look forward step right in
the middle of the hand spin the back
heel flats
inhaling warrior to be rabid Rasta to
knee is over the ankle stretch out
through the arms and lift the chest spin
the back inner thigh up now drop the
right arm to reverse stretch out the
side body it's a side stretch not a back
bend inhale come on up exhale left form
to left thigh right arm up and over spin
the right tricep down opening the chest
tour this toward the ceiling and the
amount
inhale sweep back into warrior two
exhale cartwheel the arms down and take
your vinyasa or skip it and go to down
dog chaturanga inhale pressing up exhale
stretch back
can nice and long through the spine as
you breathe and then walk your hands all
the way back to the feet for forward
fold
grab your opposite elbows or your feet
or you can hold behind the calves if you
want to go in a little deeper and then
let's stretch out those wrists we're
going to walk the feet onto the hands so
toes touch the wrist creases so bend
your knees as much as you need to in
order to do that I have to spin my ring
it's the other way around or else it
really hurts straighten out the legs if
you can and then you'll pull up on the
kneecaps it's nice to stretch out the
wrists sometimes this is called
padahastasana Pato means feet hosta
means hands in Sanskrit inhale to look
up and then we'll exhale and walk it
back out into down dog get nice and long
through your spine inhale right leg
lifts exhale step it up between the
hands again spinning the back heel flat
get a block handy if you like for
triangle pose and then we're so setting
up triangle heel to arch from the hip
crease you lean forward get as much
length as you can and then take your
right hand down to the shin or block
stretch the left arm try to lengthen
from the right hip crease through the
right armpit
bottom ribs forward spin the top ribs
back press into the base of the big toe
the right foot look up the hand if it so
can your neck or you just let that head
go let the neck go now take your left
hand to the hip look down bend your
front knee walk your back foot in a
little bit first pick up your block take
it six to 12 inches in front of you on
the pinky toe side float your back leg
up ardha chandrasana half moon pose so
reach your left sitting bone toward your
left heel I can press into the base of
the big toe of the standing leg
and stretch out from your right hip
crease all the way the right armpit keep
the belly lifted your heel and your hips
should be about the same line with that
lifted leg now we're going to come back
to triangle pose so slowly bring
yourself back just for a breath and then
looking down we'll windmill the arms
down and take a vinyasa back to plank or
skip it and go to down dog lower
chaturanga inhale press up through the
hands and feet exhale lift the hips for
down dog left leg up inhale exhale step
it right in the middle of the hands and
back foot flat heel to arch come on up
and then straighten that left leg I like
a little shorter stamp set so I walk the
foot in from the hip crease lean as far
forward as you can take your left hand
down he's a block if you wish right arm
up I like a block for Half Moon pose I
have kind of a short torso so in a
Halfmoon pose is hard for me to I mean I
can balance but it just looks really the
alignment just looks off so we're going
to extend from the left hip crease
through the left armpit and reach up
through the top arm then take your right
hand to your hip as you make this
transition look down bend the left knee
walk your back foot and get real steady
first and then as you're ready you lift
it up and maybe add the right arm up so
your right hip and heel are about the
same line the standing leg is firm those
toes on the left foot want to turn in so
keep the left foot parallel with the
outside of the mat just stretch out as
much as you can here and if you fall out
no worries come back slowly slowly make
your way back into triangle pose Hale to
arch a nice little transition and then
step back either down dog to stay or
plank pose
chaturanga inhaling up dog and then back
to down dog your choice back to steady
breath remember child's pose always an
option inhale plank pose firm the belly
from the legs we're going to step the
feet together roll to the pinky toe side
of the right foot lift left arm up take
the bottom knee down for more support or
you can play with lifting I've got one
foot on top of the other you can also
take the left foot in front of the right
foot for balance try and bring your top
hip a little bit forward and then left
hand a hip and back to plank lift your
hips downward-facing dog if you would
love to take a vinyasa please do
otherwise downward facing dog breathing
smooth out the breath inhale back into
plank pose feet together roll to the
pinky toe side of the left foot reach
the right arm up take the bottom knee
down for more support bring your top hip
a little bit forward stretch up through
that top arm spin the left inner elbow
slightly toward the front of the mat
keep your belly drawn in tailbone
reaching to heels and then right hand to
the side come back to plank and
chaturanga or go right into down dog
inhaling up exhale stretch back and then
to the knees sit back on the heels we're
going to do a dolphin pose interlacing
the fingers make sure your elbows do not
go wider than your shoulders keep that
was right under the shoulders and then
tuck the toes and lift up and back maybe
walking the feet in a little as you
press down I want to make sure you're
not rounding the back so you want to
press the chest back toward the thighs
this is actually a little class for
headstand prep so we're just kind of
going through some of the actions for
headstand so if your upper back rounds
in this posture that's a good indication
that it's
not time to go up into a headstand yet
let's take the knees down and rest so
it's important to be able to draw your
shoulder blades toward your chest or
move your upper spine your thoracic
spine in toward the chest before you go
into a headstand
once again interlace the fingers elbows
no wider than shoulders try to draw
those shoulder blades towards the chest
keep the belly lifted press away from
the floor so you're lifting the
shoulders up toward the waist firm the
legs inner thighs spin back then step
back about a foot bring your chest
forward so your hips and your shoulders
are about the same line reach the
tailbone toward the heels so this dolfyn
plank is important to be able to do so
that we know you have the core strength
to be able to go up to a headstand
because if you don't you won't be able
to hold yourself up there walk your feet
and lift your hips up back to dolphin
and draw the ribs in and then to the
knees and rest I was going to add a
headstand here but I didn't have a wall
today so I'm going to do I'm going to
add it with when I have a wall so I can
show you how to use the walks that's
important this one we're going to find
the crown of the head so if you put your
thumbs in your ears and touch your
fingers at the top of the head that's
about the crown remember elbows no wider
than the shoulders we'll tuck the toes
and lift up so now we need to watch to
make sure we can press the head off the
floor and lift the shoulders up toward
the waist that way we know that we can
take most of the weight out of the head
so we won't shoulders not down shoulders
lifted we only want about 30 percent of
weight on the head see it rounded back
is no go thirty percent of the weight on
the head the rest is arms and shoulders
are doing the work
I'm knees down to rest and then extend
the arms forward come to the knees tuck
the toes lift up and back for down dog
now let your head go just gently nodding
yes turning the head no in gaze between
your knees or your feet allow that neck
to lengthen a little and then coming
forward again to plank chaturanga
as you exhale inhale press through the
hands and feet exhale lift the hips for
down dog look up either step or hop and
sit down and have a block handy if
you've got a block keep it handy come on
to the back I'm going to take bridge
pose so we're going to take bridge feet
hips width apart outer edges the feet
parallel inhale lift in a bridge spiral
the thighs and roll the shoulders under
maybe interlacing the fingers the
tailbone reaches towards the backs of
the knees and that same thing with the
shoulder blades moving toward the chest
here as well also lift up your hip
points towards your low ribs we'll come
down and rest drop the knees in toward
one another so we're going to take
supported bridge with the block at the
base of the spine or if you want to take
a another regular bridge where you can
take wheel pose we want to wheel the
other day you could practice that I like
supported bridge that bridge or that
block is right at the base of the spine
not that there's a flat bone there
called the sacrum it feels really good
now we'll lift the legs up so if you
have your block there make sure it's on
either on the lowest or the medium
height not the highest and then lifting
the legs and if you don't have a block
you can just lift the legs without it
this is called viparita karani legs up
the wall pose but without the wall
little inversion versions are calming
some of them are that one is going to
lift up and release it to the floor hug
the knees in
gently rocking side to side give that
low back a nice little massage start to
rock back and forth going to take two or
three rocks up and down the spine and
come all the way up to seated if that
doesn't work roll to your right side and
press up totally fine and fingertips
will face the front bend the knees lift
into reverse table provo tune awesome
variation let your head go back if that
feels okay with your neck now look
forward lift your right leg right ankle
pass left knee and then sit your hips
down so you can stay where you are or
come onto your forearms if that's a
little too intense or you might walk
your chest closer to your legs it's a
hip stretch so go into the intensity
that works for you
and let's release them feet hips-width
fingertips forward if it bothers the
wrist they'll turn the hands out toward
the outside of the mat lift up
tailbone is reaching toward the backs of
the knees you let your head go if you
like I go on more breath and then look
forward left ankle just over the right
knee just past it and then set yourself
down you can come onto the forearms if
you wish or stay where you were or walk
yourself in close let's get a nice
stretch for your left hip
I'm releasing and extend the legs for
Dundas and I'll pull the toes back and
then bend your right knee and let's put
the right foot over the left leg bring
the right hand behind you inhale left
arm up and twist on the exhale or you
can hug that left leg every inhale just
imagine that you're creating length into
your spine and as you exhale maybe
twisting a little bit more
mmm head to Center and unwind take that
right leg now out to the right right so
the foot to the inner left thigh inhale
reach up exhale extend Johnny's your
sauna so again we want to keep lengthen
the spine so instead of thinking you
want to get your head down on to your
knee think about lengthening your belly
on to your thigh you can't reach the
foot use a strap inhale come up and
release now left knee bends take the
left foot over the right leg left hand
behind you can wrap that right leg or
inhale lengthen and exhaling twist as
you inhale sitting tall as you exhale
roll your left shoulder back keep the
collar bones wide
inhale had to Center exhale to release
now take that left foot to the right
inner thigh inhale arms reach turn
toward the straight leg so the little
teensy twist plant extend forward
lengthen inhale exhale to extend if
possible try to lengthen the right side
body from your right hip through your
right armpit the left generally gets a
little bit longer in this position so
just even it out crown of the head is
reaching forward not reaching down
inhale head up exhale release and onto
the back draw your knees in and keep
your tailbone lengthening down and then
we'll release into shavasana tailbone is
going to reach to backs of heels let if
you'd flip open arms by your sides
close your eyes and rest so I'm going to
start with our quote today this is a
little bit longer I don't want to run
out of time this is the beginning of a
new day you have been given this day to
use as you will you can waste it or use
it for good what you do today is
important because you are exchanging a
day of your life for it when tomorrow
comes this day will be gone forever
in its place is something that you have
left behind let it be something good
hmmm reawaken your body stretch through
your arms legs move your hands and your
feet and then we'll bend the knees and
roll off to the right take a moment here
to think of two things that you are
grateful for today and then let's press
on up to seated
sit up tall hands together and Anjali
mudra hands to forehead reminding us to
have clear and loving thoughts and the
hands to the heart center reminding us
to have clear and loving intentions and
bring your hands to the mouth to remind
us to have clear and loving
communications send out wonderful energy
to all beings everywhere namaste thank
you thank you for joining today I hope
you enjoyed it don't forget to subscribe
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and here comes Indy again saying hello
he was off from school today there he
goes oh my goodness he got that from
Grandma for Christmas and here he comes
look at that just such a cutie