30 Minute Yoga For Beginners 30 Day Challenge Day 27 with Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hello it's Leslie fine master and
welcome to day 27
take a moment here to sit up nice and
tall bring your hands together in front
of your heart
setting your intention for your practice
or maybe you'll dedicate your practice
to someone known as we set our intention
it's always nice to remember how our
yoga practice makes us feel good but
also how it makes our loved ones and
those around us also feel good as a
result we're going to come on to our
backs
taking the soles of feet together knees
apart I have blocks so I'm going to put
them underneath my legs to just give a
little bit of lift of the legs so that
I'm not stretching tons because it's
early in the practice and then just as
you get settled begin to take your
attention to your breath
starting your Jai pranayama breathing in
and out through your nose
little constriction in the back of the
throat as you breathe today's practice
will be a little bit gentler as we will
focus more on stretching today the last
few classes we've been kind of taking it
up a notch and I thought maybe a nice
stretching class was in order so
hopefully you agree
knows you're here take a moment to scan
your body just checking from the crown
of the head all the way down to the feet
noticing if you come in contact with any
tension let that go if you have the
blocks underneath your legs and you'd
like to remove them for the last few
breaths and go a little deeper please do
and then take your hands to the outsides
of the legs you can draw your knees
toward each other and if you have a
strap grab it taking it to the ball of
the right foot if you don't have a strap
you could use a towel or a belt take
your right hand to right hip crease
drawing that right hip forward and then
hold the strap in the right hand when
you can lift it up as much as you like
whatever you're comfortable with
doesn't have to be straight up and down
the knee can be bent or straight we're
working towards straight but if there's
a little bit of a bend in the knee as
you're still warming up that's okay I'll
just start to lengthen it out as we
breathe here be sure the left leg is
active and the toes point straight up to
the ceiling so you gently flex your left
ankle
just check to see that there isn't any
tension in the jaw now left hand on the
left thigh as you exhale open the leg to
the right now the left hip is going to
want to pop up so don't let it draw it
back down and it might mean that you
don't go in quite so deeply then turn
and look over the left shoulder as long
as that's okay in your neck and checking
in again with your breath nice hip
opening
and then head back to Center bring the
leg back to Center as you inhale switch
hands with the strap there to take
yourself into your twist and then right
hand to right hip crease again draw that
hip forward now maybe take it a little
deeper into the twist
but just kind of see how it feels try
and turn your belly up toward the
ceiling looking over the right shoulder
as long as your neck feels okay with
that I'm twisting has many many benefits
including benefits for digestion also
benefits for spine health kind of like a
wringing out the spine inhale bring the
leg to Center and exhale lift the head
and shoulders draw the leg in for a
breath or two and then release it extend
the right leg next to the left leg just
noticing the difference I feel a little
bit longer and then bend the left knee
placing the strap on the ball the left
foot or whatever you're using and reach
up hold the strap for a moment in your
right hand and then take your left hand
to your left hip crease and draw that
hip forward so your hips are more level
and then you can return the strap to the
left hand check in with the breath be
sure your right toes point up to the
ceiling as you are continuing to keep
the right leg active during the stretch
if your leg does straighten the whole
way be sure also to pull up on your
kneecap to firm your quadricep muscles
you firm your thigh muscles in toward
the hamstring muscles in front of the
thigh toward the back of the thigh bring
the right hand onto the right thigh
exhale open to the left once that hip
starts to pop up reground the right hip
down and move from there
look over the right shoulder to remember
as always never matters how deeply you
get into a strategist so that you feel a
stretch once you feel the stretch you
know that the circulation is happening
the blood is moving in toxins moving out
relaxing the jaw and the shoulders here
bring the head to center inhale back to
Center and then exhale to twist take
your left hand again to that left hip
crease drop four and then start to twist
any amount turning the belly up toward
the ceiling looking over the left
shoulder on this twist is okay to roll
onto your right hip a little bit and
come on to the little toe side of the
right foot it's fine because you're
twisted that hip has to come off the
floor that left hip has to come off the
floor as well for the twist unless
that's too intense in that way if it is
don't go quite so deeply inhale Center
exhale draw the leg in lift the head and
shoulders up for a nice long stretch and
let's release that you can put the strap
off to the side extend the legs out and
point your toes up to the ceiling so the
legs are active and then place your
fingertips on your shoulder heads start
to make circles with your elbows like
you're drawing circles on the ceiling
start with little circles and then start
to make them bigger and bigger gradually
until the circles are as big as you can
make them I'm just warming up the
shoulders getting some movement pause
where you are and then start to circle
in the other direction to start like
you're drawing little circles and then
make the circles a little bit bigger and
a little bit bigger until you are at the
place where your circles are as big as
they're going to get and just take a few
rounds there
and inhale arms reach overhead palms
face each other shoulder blades release
away from the ears and then exhale
circle the arms down and put them by
your sides bend the knees roll off to
your right side
pausing just for a moment here with your
left hand press yourself up allow your
head to come up last then we'll come on
to our hands and knees and then stretch
back into a child's pose
so we're filming in the street again by
her house there are a couple of cars
that go by but it's okay
stretching the arms out here get nice
and long through the spine take an
inhale up onto the knees exhale shift
forward lower all the way down to the
belly keep the belly lifted inhale small
Cobra peel the chest up all the toenails
pressing down and then exhale to the
knees and back into Child's Pose
so just a little bit of movement here to
warm up the body keep the arms extended
in front and we're going to do the same
thing again so inhale up to the knees
shift those forward but keep the spine
long as you lower all the way down to
the belly keep the belly pulled in
inhale little Cobra pull the hands
toward the feet wide and the collarbones
exhale press up onto the knees and then
hips back to heels into balasana Child's
Pose teeth to ball asana with the arms
extended keep the fingers spread nice
and wide straightening out the arms
inhale back up onto the knees shift
forward exhale lower to the belly and
again inhale to Cobra pull the shoulder
blades toward the waist and our thighs
spinning up and then exhale this time
we'll tuck the toes and lift up and back
for down dog in first down dog spend one
knee and the other bicycle the bicycling
the legs check that your arms are
shoulders distance apart and your feet
are hips distance bend the knees and
stretch back nice and long through the
spine if you need to keep a little bend
in the knees that's fine as you like
not the spine pressing the weight up to
the hips root it down toward the heels
inner thighs are spinning back be sure
the outer edges of the feet are parallel
come forward back to the knees and now
into table with the wrists in front of
the shoulders and now step your right
foot up in between the hands if you've
got blocks if it's difficult to reach
the floor you can put your hands on the
blocks keep your back toes tucked under
pull the right hip back send the left
hip forward you'll lean over the front
thigh a little bit hands on the floor or
on the blocks and then as you take your
next exhale straighten out the right leg
come onto the heel pull the toes back
and fold forward half splits have fun
ominous ahna drawing that right hip back
again still sending the left hip forward
and then bend the front knee again
inhaling come back into low lunge on
janay asana again sinking the hips keep
the tailbone long exhale straighten the
leg
and fold over the leg hinging from the
hips keep the spine nice and long you
don't have to try and touch your head
down to your leg more reach the belly
toward the thigh bend the knee again and
then step back into your table
left foot forward keep the back toes
tucked under as you sink forward making
sure the left knee is lined up over the
ankle hands on the floor or unblocks
pull the left hip back drop the tailbone
down and lift your frontal hip points up
toward your lower ribs creating length
in the low back then inhale straighten
that front leg exhale and hinging from
the hip extensors
next inhale rebound the left knee again
dropping the tailbone down pull the left
hip back as you sink forward
and then we'll restrain that left leg
ardha hanumanasana half splits pulling
the left hip back so we try to keep the
hips level as we extend the torso over
the thigh and now rebend it sink the
hips forward and then tuck your back toe
is make your way into table again with
the wrists in front of the shoulders and
then tuck the toes for down dog so feel
free to bicycle the legs a little bit
more if you like spread the fingers out
nice and wide press down into the base
of the fingers as your forearms lift up
and away from the mat arms and ears are
in line gaze between your knees or your
feet look to the hands and step your
feet all the way up as many steps as you
like inhale halfway up exhale hips over
the heels fold forward bend the knees a
little here as needed press down through
the feet rise up inhale sweep the arms
up and then exhale bringing the hands
down and we'll find our Tadasana at the
front of the mat big toes touching heels
slightly apart or feet hips-width find
equal standing in the feet so press
evenly through the four corners of the
feet
lift up through the arches from the leg
muscles lift your chest and inhale sweep
the arms up looking up if that's alright
with your neck exhale hinge from the
hips and fold over the legs crown of the
head reaching down bending the knees as
needed if legs are straight though move
the weight forward inhale halfway up and
then exhale stepping back into plank
pose the knees can be up or down here
shift forward exhale chaturanga
shoulders no lower than elbows inhale to
Cobra or take upward facing dog eyes and
knees up if you're an up dog and then
make your way back into downward facing
dog just a gentle seria a right leg
lifts on the inhale
as you exhale take it to the outside of
the right foot
and take the left knee to the floor for
lizard pose feel free to pad up that
back knee if it needs any padding you
can also put your hand or hands on
blocks or if you want to go a little
deeper your forearms on a block
some people might reach the forearms to
the floor feel free to tuck your back
toes and lift your back knee off the
floor otherwise keep the back knee down
draw the right hip back and lengthen out
through the spine your right knee will
probably want to drift out to the right
today let's keep the right knee drawing
in toward the right shoulder and the
toes pointed straight ahead so with that
back knee off the floor it's a pretty
intense stretch so keeping that in mind
come up on to the hands and then step
back into downward facing dog again
now we'll do our left side so it's
you're inhaling left leg up from the
inner thigh let's keep the hips level
exhale step it to the outside of the
left hand and pull the left hip back try
and lift up through the right hip so you
can stay right where you are
you can take your back knee down to the
floor and keep it there
and keep hands on the floor or put your
hands on a block or going deeper
forearms on a block or some might even
take forearms to the floor back knee can
be up or down that's your choice be sure
though that the left knee is lined up
over the ankle and it points over the
middle toes so left knee is going to
want to drift out to the left keep
drawing the knee in toward the left
shoulder steady breath here and return
to the intention that you said or the
dedication that you made and then we'll
step back again into downward facing dog
take a couple breaths here keep the
belly lifted as you press back weight
toward the hips and down toward the
heels inhale come forward to plank pose
exhale lower slowly to the floor knees
can always be down bring your arms out
to a tee so wrists and shoulders about
the same line stretch our shoulders roll
all the way on to the right side of your
body take your left hand behind your
back see if you can find your right hand
back there then bend your left and you
put the left foot onto the floor maybe
also put the right foot onto the floor
so your legs are like they're in bridge
pose but the hips are on the floor and
the shoulder blades are drawing in
toward each other and you're drawing
your top shoulder back and this will
also stretch your chest now if it's too
intense you don't have to hold your
hands and you don't have to have both
feet down you can stay right on your
side you don't have to bend either knee
actually and now we'll roll back onto
the belly and again arms out to your
sides to a t-shape and then we'll roll
off to the left side so you can see
right here on your left side you could
put your right foot flat on the floor
maybe reach back with the right hand
finding the left hand and then maybe you
will bend your left knee and put that
left foot onto the floor I'm tilting the
head just a little bit toward the
ceiling slightly breathe into those
shoulders allowing your chest to expand
your shoulder blades to draw in toward
each other and down toward the waist I
want to make sure we're avoiding any
tension around the upper back and neck
couple long breaths into the shoulders
and then unroll onto your belly again on
hands by the low ribs press all the
toenails down inhale press up onto your
forearms for Sphinx pose elbows right
underneath the shoulders wrists in front
of the elbows gently draw the elbows
back toward the heels again to widen
across the chest keep the belly lifted
pulled in tailbone toward heels to
protect your lower back outer hips pin
in but don't clench your whole glute
area maybe a little bit higher if you
wish to straighten the arms but make
sure it doesn't hurt your back so we
want to stretch out the front of the
body not compress the back lower down
hands by low ribs press up onto the
knees sit your hips down to one side and
then come on to your back feet hips
width apart I'm gonna take a block and
have it handy so grab a block if you
have it and press into the heels lift up
into bridge pose if possible roll the
shoulders under and then grab that block
putting it right at the base of the
spine you can put the block at any
height of course the higher the block
the more intense of a stretch you'll
feel make sure to keep spiraling the
thighs in toward each other and be sure
your toes don't turn out here as well
want to keep them parallel keep the chin
away from the chest now your shoulder
blades will continue to press up toward
your chest to widen across the
collarbones again option to extend the
legs out long this will make your back
bend more intense so just notice if it
bothers your lower back if it causes
compression there then don't do it your
inner thighs still have to spin down
toward the floor or spin in toward each
other
if your legs are straight we bend them
and lift the legs up toward the ceiling
for viv pretty karani
so we've got a block underneath the base
the spine if you don't have a block you
can always do this without it just lift
the legs so mild inversion very calming
for the nervous system this helps us get
into the rest and digest phase of our
nervous system helps us to relax and
digest and all those good housekeeping
things bend the knees take the feet back
to the floor remove the block come down
hug the knees into the chest know if
you've ever noticed but when you slow
down maybe to get a massage or to
practice restorative yoga a lot of times
the belly starts making lots of noises
hunch your body saying oh my gosh here
we go we can just relax and digest our
food begin to rock back and forth up and
down the spine take two or three rocks
to come up and sit and soles if you
together knees apart for baddha konasana
feel free to sit up on the edge of a
blanket or if your back is rounded or on
a block inhale lengthen through the
spine exhale hinge forward from the hips
so again creating length so the belly is
coming forward instead of bending from
the waist and rounding the back we
create length through the spine and the
legs can open any amount never matters
and come on up on your inhale bring your
knees or bring your feel a little bit
further forward and then fold over the
legs this time you can keep your back a
little more rounded having trouble with
my words at the moment so rounding in
this way you can stretch your lower back
and then come on up and turning to face
the side of the mat if you would like to
keep your heels on the mat otherwise you
don't have to bring your hands behind
you and sit up nice and tall then right
hand to the inside of the right leg lift
the left arm up
maybe I'll lift the left arm over in
line with the ear but if you roll
forward it's better to keep the left arm
straight up you may touch the foot with
one or both hands again try to spin your
bottom ribs forward and roll your top
ribs back so this is a great side Bend
I'm going to go any amount never matters
how deep come on up on your inhale then
we'll take our left hand to the inside
of the left leg roll the torso open
right arm up and then you can stay right
there
or right arm up and over but if you're
rolling forward keep the right arm up
and working on bringing the bottom ribs
forward and spinning the top ribs back
as you breathe into this nice lateral
stretch allow softness around the
shoulder blades or on the upper spine
and the neck and the jaw big breaths
inhale come on up and sit up nice and
tall hands behind you can stay there or
begin to walk yourself forward any
amount and again here instead of
allowing your back to round create
length so hinging again from the hips
point your toes and your knees up toward
the ceiling toes have a tendon
so you turn in here so if you point them
up and pull the toes back flexing the
ankles that will keep your legs active
and then inhale to come up and we'll
bring the legs together turn back to
face the front of your mat if you did
turn to the side make your way onto your
back take your right ankle just past
your left knee so option one hold on
behind our sorry option one hold your
left shin draw your right hip forward
keep pulling the right toes back option
to straighten the left leg reach down
toward the foot or you can still hold
behind the leg anywhere along the leg
that'll take your your stretch deeper
into the hip keep that right hip drawing
forward option three you can use your
arms underneath the right leg or wrap
them around the right leg and extend the
left leg out onto the floor so this is
like if you're familiar with pigeon pose
this is a pigeon pose upside down
be sure the left leg stays active so
whatever pose you choose really just
again focus on the breath imagine that
you are moving breath right into that
right hip and allowing it to open and
draw the right knee into the chest and
exhale take it off to the left for a
twist go over the right shoulder
come back to Center and I will do the
other leg so left ankle just past the
right knee so you can hold on to the
right shin or behind the thigh as option
one and option to extend that right leg
up toward the ceiling hold on anywhere
along the leg drawing it towards you
keep that left hip drawing forward here
and then option three I'm going to bring
the elbows underneath the calf or wrap
the elbows around the outside of the
knee and the foot reaching the right leg
straight down in front of you point the
right toes up to the ceiling and that
will allow a great stretch in the left
hip you might notice one hip feels
tighter than the other and that's pretty
normal for me my right hip is tighter
now my left hip is more open now draw
the left knee into the chest exhale take
it across to the right side and look
over the left shoulder
come back to Center hug both knees into
the chest Rock gently side to side and
apanasana
and then we'll prepare for our final
resting pose or shavasana take the feet
hips-width or wider let the feet flip
open arms by your sides draw your
shoulder blades toward the waist
tailbone reaching toward the heels and
then allow everything to just sink right
into the floor really seeing your each
eye breathing practice and just coming
right into natural breathing our quotes
a little bit longer today I'm going to
read it now and then I'll give you a
little time to yourself this is a quote
by Frederick Buechner
in the entire history of the universe
let alone in your own history there has
never been another day just like today
and there will never be another just
like it again today is the point to
which all your yesterday's have been
leading since the hour of your birth it
is the point from which all your
tomorrows will proceed until the hour of
your death if you were aware of how
precious today is you could hardly live
through it unless you are aware of how
precious it is
you can hardly be said to be living at
all
you
meagan to make some movements and your
fingers and your toes and stretch out
through your arms and your legs bring in
your awareness back bend the knees roll
yourself off to your right side pausing
for a moment and then with your left
hand press yourself up to seated take a
comfortable seat crossing at the shins
hands together in front of the heart
let's bring our hands up to the forehead
to remind us to have clear and loving
thoughts and our hands to the heart
center reminding us to have clear and
loving intentions hands to the mouth
reminding us to have clear and loving
communication sending out wonderful
energy to all beings everywhere namaste
enjoy your precious day don't forget to
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