30 Minute Yoga For Beginners 30 Day Challenge Day 28 with Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hello we're back again on day 28 sitting
up nice and tall we'll bring our hands
together take a moment here setting your
intention for your practice or creating
your dedication
hmm as always all intentions are welcome
and we'll make our way forward on to our
hands and knees and as you inhale bring
your chest forward lifting the chin and
tailbone up as you exhale round your
back draw your chin and tuck your
tailbone down and again inhale widen
across your collarbones lifting the chin
exhale strongly press away from the
floor drawing the ribs and belly in and
up inhale chest lifts tailbone lifts
belly still draws in exhale belly in
even more rounding the back and then one
more time inhale through your cow pose
then exhale into your cat pose rounding
the back and then come to neutral
walk your hands a little bit forward
well right under the shoulders reach
your right leg back lift it up from the
inner thigh and extend the left arm
forward so we're reaching through
opposite arm and leg as you exhale draw
your knee and your elbow in towards
Center rounding the back as you inhale
extend remember drop the outer right hip
down as you exhale like you're moving
through water draw the knee and the
elbow down the center inhale to reach
keep the ribs in belly in exhale slowly
bring everything down the middle inhale
to extend and then extending the right
leg back toes tuck under gonna press
down into that leg lift the left leg
right into the belly and then straighten
that leg into plank now right need a
belly and exhale plank now knees back to
the floor and back to table and stretch
back for a child's pose so this class
today we're going to do some core work
we're going to lead up to a pose called
Bok asana which is in arm balance but
back onto hands and knees extend the
left leg back from the inner thigh lift
it drop the outer hip down right arm
reaches forward so stretch through the
arm and the leg
egg the belly drawing in inhale here
exhale knee and elbow toward the center
round the back pull in the ribs and
belly strongly inhale reach out drop the
outer left hip down exhale like you're
moving through water makes some
resistance as you draw everything to the
center inhale and reach exhale draw it
all in reach out as you inhale and then
keep the left leg up toes tuck under
press into the ball of that foot bring
the right knee in toward the belly and
inhale plank pose exhale left knee in
toward belly round the upper back inhale
and come to regular plank then knees to
the floor shift forward exhale lower to
the belly untuck the toes all toenails
press down inhale Cobra pull the hands
toward the feet exhale come up and lift
the hips for down dog arms shoulders
distance feet hips width and begin to
bicycle the legs bend one knee and the
other stretch out the hamstrings keep
your arms and your ears in line feel
free to move the hips from side to side
as well maybe move a little into the
shoulders if you like bend both knees
stretch out the spine and then stretch
back through the heels pull the ribs in
belly in here inhale ripple the spine
forward back to plank knees to the floor
and then round through the upper back
press away from the floor then regular
plank with the knees down and then
exhale to down dog we're going to do the
same thing with the knees off the floor
or you can keep the knees on the floor
so inhale rounded plank you're going to
round the upper back pull the ribs in
billion exhale regular plank inhale
rounded plank exhale chest forward
regular plank draw the shoulder blades
toward the waist and then lift the hip
stretch back into downward facing
so again we're going to use some core
work here today look forward step your
feet to the hands take an inhale now
lengthen through the spine as you exhale
fold forward bending the knees as needed
press down through the feet rise up
inhale
there's our street and exhale to sum us
to D finding Tadasana at the front of
your mat big toes together heels
slightly apart or feet hips distance
draw the lower belly in and up spin the
inner thighs back tailbone reaching down
gently inhale circle the arms up looking
up as you exhale full-forward hinge from
the hips keep a nice long spine crown of
the head reaching down at the end inhale
lengthen look up exhale bend the knees
plant the palms and step back into plank
pose chaturanga knees can be down here
shoulders no lower than elbows inhale
press up into up dog or stick with Cobra
and exhale tuck the toes make your way
back into downward facing dog
so always modify as you need to
knees down in chaturanga low Cobra
instead of up dog or skip the vinyasa
completely take a child's pose it's
important to honor your body for your
practice look to the hand bend the knees
step or lightly hop the feet up inhale
halfway lift exhale fold into uttanasana
rooting down through the feet sweep the
arms out or on an up 42 hasta and then
exhale to sell must-eat the tailbone
down belly lifts inhale sweep the arms
up palms face each other
exhale and fold in lengthen the spine
inhale come halfway up find length here
as well exhale bend the knees plant the
palms stepping into plank pose knees up
or down chaturanga shoulders no lower
than your elbow
was then inhale press into updog
shoulders over wrists thighs and knees
up or stick with Cobra use your belly
muscles to lift the hips up and stretch
back for downward dog so you can isolate
those belly muscles as you're moving
from up dog into down dog just take your
attention there and see if you can make
the movement originating and happen from
there right leg back and up inhale
exhale draw your right thigh
in towards your belly shoulders over the
wrists press away from the floor breathe
here and step it right in between the
hands spin the back heel flat inhale
warrior two be sure the right knee is
over the ankle lift your back inner
thigh gently line up your front heel in
your back arch and gaze over your
fingertips shoulders right above the
hips keep a nice steady gazing point
over the fingertips as you breathe here
drop the left arm reverse your warrior
stretch to the side body not a back bend
with a side stretch bending the front
knee here inhale up lean forward right
form to right thigh reach the left arm
up and over for side angle spin the
tricep down and take the left hand
behind you to the lower back or reach
your own hook it to the v you can keep
right forearm to the thigh or right hand
to the block on the pinky toe side of
the foot or to the floor try and roll
the top shoulder back as you inhale get
some length through the spine and then
swing the arm all the way around the
left arm so reach it forward in line
with the ear exhale big circle around
inhale reach it up and over exhale
circle that arm around press into the
heel inhale warrior two exhale cartwheel
the arms down and step to plank lower
chaturanga inhale press through the
hands and feet up dog exhale use the
belly muscles lift the hips down dog
remember skip the vinyasas as you like
left leg lifts inhale exhale fight or
belly shoulders over the wrists and
firmly press
away from the floor so the upper back
will round a little bit drawing ribs and
belly in lightly step it up between the
hands help it along if it doesn't make
it inhale warrior to be sure the left
knee stays over the ankle and points
over the middle toe so it's moving
toward the pinky toe side of the foot
back arm as high as your front arm and
gaze over your fingertips lifting
through the chest drawing the shoulder
blades gently toward the waist now
reverse your warrior drop the right arm
exhale bending into the left knee
stretch out the side body inhale come up
lean forward left forearm to left thigh
and right arm reaching up and over in
line with the ear then we'll take the
right arm behind you resting at the low
back or hooking it onto the thigh and
you can keep the left forearm on the
thigh or take it to the pinky toe side
of the foot bring the back hip a little
bit forward bottom moves forwards bend
the top ribs back keep the length in the
torso now reach your right arm in line
with your ear forward toward the front
of the mat and exhale sweep it around
inhale reach forward exhale and sweep it
around inhale reach forward connect with
your inner rock star exhale like you're
playing your guitar come on up into
warrior two inhale exhale windmill the
arms down and come back to chaturanga
inhaling upward facing dog exhaling
stretch back hips lift downward facing
dog take a child's pose here if you want
to break you can always push the pause
button it's always always an option
other wives or right leg up inhale
exhale draw it forward again hold that
leg in and up shoulders over wrists step
it between the hands this time walk your
hands to your left and take your feet to
parallel hands onto the mat lengthen as
you inhale as you exhale fold forward
crown of the head we'll reach toward the
floor doesn't have to touch if your
elbows do Bend then line up your wrists
under the
Bo's make a nice little writing a little
square at that arm
shift the weight slightly toward the
balls of the feet chances are it's
toward the heels that will make it more
even the lower belly pulling in and then
inhale come halfway up exhale hands to
hips inhale come up with a long spine
we're going to turn the toes out in the
heels in and bend the knees try and drop
the tailbone down as you lift your hip
points up and press your knees back then
gently rock side to side so high squats
stretching up in the hips here so your
knees and your middle toes are still in
line pausing here at the center inhale
reach up through the arms bend your
right elbow take your left hand to the
top of the right elbow
keep it there or sweep it behind you
hold your shirt or clasp your hands spin
your right outer upper arm tricep
forward roll your left shoulder head
back continue to drop the tailbone down
inhale arms reach keep the arm keep the
legs as they were then the left elbow
take the right hand on top of the elbow
either hold it there or take the right
hand behind holding on to the shirt or
holding on to the other hand and again
drop the tailbone press the knees gently
back spin the left tricep forward the
upper arm roll the right shoulder head
back creating space between the collar
bones slowly straighten the legs turn
the right leg all the way out warrior
two
and then exhale windmill the arms down
go right to down dog or exhale through
chaturanga inhale to upward facing dog
and exhale to downward facing dog
inhale lifting the left leg and exhale
step between or actually draw it in
first five toward belly shoulders over
wrists using your belly muscles then
step it in the middle of hands spin the
back foot flat walk your hands to your
right parallel your feet toes will point
in just slightly pick your arms out to
the sides and then interlace the hands
behind you or hook the thumbs as you
exhale start to reach the arms any
amount to stretch out the shoulders
again crown of the head will reach down
and may or may not touch if it does you
can just let the head rest on the floor
gently
and then come on up on your inhale and
we'll point the toes out again
heels in maybe a little closer stance
with the legs drop the tailbone lift the
hip bones up then and a widen across the
collarbones draw your right shoulder
down toward the center wrap your left
arm behind your back for a little twist
the right hand is still going to rest on
the leg so that left hand if you can
reach it on the thigh reach it or just
keep it behind your back try and
continue to push the knees back and drop
the tailbone as you lift your hip points
up practice center drop the left knee
toward the center wrap your right arm
behind your back rolling the right
shoulder back and turning the torso in a
little twist create length through the
torso as you inhale and then maybe
rolling the right shoulder back twisting
possibly a little deeper as you exhale
now back to Center bring the right arm
over the left so right over left or you
can touch your opposite shoulders drop
the tailbone again press the knees back
this is garudasana arms or eagle arms
and release arms up left over right lift
your chest
draw your shoulder blades down then lift
those frontal hip points up to create
length in your lower back slowly
straighten the legs turn the left leg
all the way out warrior two inhale
exhale and windmill the arms down
stepping back either down dog to stay or
lower through chaturanga inhaling up dog
exhaling back into down dog
let's walk the hands all the way back to
the feet and grab your opposite elbows
as you hang here bend the knees as
needed gently rocking side to side or if
you want to go deep or grab those toes
take an inhale lengthen and exhale fold
using a little bit of your arm strength
to draw you down crown of the head will
reach toward the floor lengthen up the
neck now look up walking the hands back
out to down dog and then come through
and sit grab a block if you don't have a
block roll up a towel or grab a pillow
I'm going to take the block in the
skinniest way between the inner thighs
then lift the head and shoulders up draw
the knees in toward your forehead try to
make yourself into kind of a little ball
cradle the head if it needs if your neck
needs support so pull the knees in
squeeze that block and lift the belly
and then release it take the block on
its side so it's a little bit wider so
the middle width same thing draw the
knees in imagine you can touch your
forehead to your knees maybe some of you
can then keep lifting squeezing that
block and pulling in through the belly
rounded upper back slightly release it
release the block make it as wide as it
can go one more time squeeze it give it
a good squeeze as you lift up again try
and touch your head to your knees make
yourself into a little ball upper back
is rounding remember protect the neck
you can hold the back of your head with
your hands if you need that extra
support keep breathing and release good
work put that block off to the side draw
the knees in roll yourself up and back
on to our hands and knees but this time
walk your hands in closer to your knees
so just about a foot apart round your
back a lot like the cat cat pose pull
the ribs in belly in now pick up your
right leg and press it to the outside of
your right tricep if you can't reach
maybe take your stance a little short
or round the back and press that leg
really sit bring the chest forward for a
moment little cow and then round the
back again lift the left leg press it to
the outside of the left tricep press
away from the floor rounding the back
chin is drawing in toward the chest
release it and then inhale bring the
chest gently forward I'm going to roll a
sleeves rolling up my sleeves I'm ready
to move into a little arm balancing but
first to down dog stretch back spin the
triceps back the outer upper arms spin
back then walk the hands all the way
again to the feet this time we'll take
the feet about as wide as the mat formal
asana drop the hips down if it doesn't
work to go down all the way go down half
way make sure your knees and toes are in
line some of you will be able to keep
your feet parallel with the outside of
the mat and that's awesome
you could just keep it like that now
we're going to keep those legs on the
outside of the triceps and squeeze
squeeze squeeze as you press away from
the floor rounding the upper back a
little bit and then release those little
modified bakasana take a little break
here and we'll do it again
same thing hands down look forward don't
look down squeeze the legs on the
outsides of the arms give a good squeeze
shift the weight forward maybe your feet
will come up maybe they won't it's okay
if they don't of course now if this
makes you nervous you can grab a pillow
and put that underneath you so that
it'll be by your head we're just going
to walk into a forward fold then we'll
try the full pose knees all the way up
toward the armpits as much as you can
keep the gaze forward maybe one foot
will come up maybe the other foot will
come up maybe both will come up and
you'll lift those heels up toward the
hips keep the gaze forward and release
in rest it's a little pillow underneath
you in case your face happens to go
forward so you have a soft landing come
onto the backs of your hands stretch out
the wrists let's do it one more time so
stick with the other crow pose if that
feels better for you otherwise take the
knees up high toward the armpits
shifting the weight forward same
actions you'll still squeeze the legs
toward each other round the upper back
pull the ribs and belly and firmly keep
the gaze forward lift the feet up any
amount breathe here and then release
crow pose pakistan-us sometimes called
crane crane or crow let's take a child's
pose and rest if you want to play with
that one a little bit more push pause
and play with it this was your first
time and it didn't work out for you
please don't worry at all that's in my
years to be able to balance in that
posture if it was your first time and
you got onto it that's awesome too but
remember not about the pose we keep our
focus on the pose it quiets our mind
let's come back into downward facing dog
and then inhale come forward into plank
and three chattering a knees up or down
inhaling up dog or Cobra and then back
into downward facing dog stretch back
lengthen and then come back through and
sit come onto your back I'm going to
stretch out the front of the body now
feet hips width outer edges of your feet
are parallel
heels underneath inhale lift into bridge
pose roll the shoulders under perhaps
interlace the fingers spiral the thighs
in toward each other reach your tailbone
toward the backs of your knees keep your
chin away from the chest lengthen out
your neck widen across your chest
hip bones are lifting toward the lower
ribs and then slowly release soles of
the feet together let the knees drop
apart to rest this is soup to baddha
konasana
so do another bridge pose if you'd like
to take a wheel pose you can bring your
hands up by the ears we worked on this
one the other day no pressure but if you
like hands by the ears elbows parallel
come to the crown of the head line up
the wrists under the elbows and then
straighten out the arms any amount
please feel free to stick with bridge if
you have a hard time pressing up into
into orbit on your asana or upward bow
yes it is difficult so keep practicing
and don't worry if you're not getting up
sometimes it can be tightness in the
shoulders come on down and rest so as a
feet together knees apart it could be a
strength thing in the arms we don't do a
whole lot of pressing in that particular
way so takes a little time for those
muscles to build it could also be
tightness so you can do another bridge
you could do another wheel or if you
want to join me support a bridge you can
put the block underneath the base the
spine I'm going to do one more wheel and
pressing to the crown of the head line
up wrists and elbows and then stretch up
tailbone is reaching toward the back of
the knees I'm pressing my shoulder
blades toward my chest i widen across
the collarbones
and I'm thinking of this as stretching
out the whole front of the body
chin Torche essed come on down release
your bridge release your block and then
hug the knees in up an asana gently
rocking side to side
begin to rock back and forth up and down
the spine and then all the way up to
seated
I'll come into Dundas on extending the
legs hands by hips and sit up tall
remember sit on the edge of a blanket or
the block to lengthen the spine if
you've got a rounded back at all okay
pull the toes back reach up as you
inhale hinge from the hips as you exhale
to come forward then inhale again lead
with the chest lengthen keep your legs
sensitive rounding the back
well lengthen the belly toward the
thighs keep the gaze forward a little
bit toward the feet or if you're down
low toward the shins remember you can
always use a strap around the feet or
hold on to the legs
and he'll lift the head and exhale to
release draw your right knee into your
chest and bring your right hand behind
the back inhale lift up the left arm up
exhale take it across and twist MA reach
a sauna C inhale create length as you
exhale roll your right shoulder back and
pull your right toes back every inhale
see if you can create length and then as
you exhale roll the right shoulder back
inhale your head to Center exhale unwind
straightening the right leg and bending
the left bring your left hand behind you
inhale right arm reaches exhale take it
across and twist every inhale lift and
lengthen every exhale roll the left
shoulder back pull those right toes back
as well to keep the right leg active
mmm had to Center inhale unwind exhale
and make our way onto our backs bending
the knees lying back hug your knees into
your chest into oppan asana
lengthen your tailbone toward the floor
get some length as you rock yourself
side to side then we'll make our way
into shavasana our final resting pose
getting yourself comfortable
open the chest let the feet flop open
close your eyes a little pillow under
the head or under the knees if you like
as you're settling in I have our quote
from OGG Mandy know never neglect the
little things never skimp on that extra
effort that additional few minutes that
soft word of praise or thanks that
delivery of the very best that you can
do it does not matter what others think
it is of prime importance however what
you think about you you can never do
your best which should always be your
trademark if you are cutting corners and
shirking responsibilities you are
special
act it and never neglect those little
things
start to take a couple deeper breaths as
you make some movements and your hands
and your feet and then stretch out
through your arms and your legs I'm
bending the knees roll yourself to the
right pausing here for gratitude think
of one thing that you are grateful for
today
and then making your way up to seated
sit up tall bring your hands together
palms touch in front of your hearts
spring our hands up to the forehead as
we remind ourselves to have clear and
loving thoughts our hands to the heart
center to remind us to have clear and
loving intentions hands to the mouth
reminding us to have clear and loving
communications sending out this positive
energy to all beings everywhere namaste
and don't forget there is only one you
and you are special to act it and
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will see you tomorrow bye bye