30 Minute Yoga For Beginners 30 Day Challenge Day 29 With Fightmaster Yoga Video Lecture | 30 Day Yoga Challenge: For Beginners - Personal Skills

hello there it's Leslie fight master and
welcome to day 29 of our 30-day
challenge let's start by sitting up nice
and tall take the hands together in
front of your heart take a moment to set
an intention for your practice or send
out a dedication
as always all intentions dedications are
welcome we're going to come on to our
backs and draw your right knee into your
chest circle your right ankle in one
direction and then reverse it inhale the
right leg straight up toward the ceiling
keep your breath nice and steady
breathing in and out through the nose
keep the left leg active as well the
left toes point up the left ankle is
flexed and then draw the knee in again
this time lift your head and shoulders
up and lift the left leg up cradle your
head in your hands if your neck bothers
you at all or hold the leg or fingertips
reach forward is probably the most
challenging then extend that right leg
up again keep holding the left leg off
the floor and then sitting all the way
up now that might not work the first
time but come into boat pose you can
hold on to the legs as you make your way
up to seated long spine keep the belly
lifted and then lean all the way back
draw the left knee into the chest
circling the left ankle in one direction
and reverse it I'm not extending your
left leg up toward the ceiling
stretching out the hamstrings steady
breathing so we're going to work toward
a handstand that's more of a handstand
prep so we'll stretch out the hamstrings
get those ready we'll work on core
strength firming the belly muscles so
this is what we're doing now lift the
head and shoulders up right leg off the
floor can cradle the head or reach the
fingertips forward or keep holding on to
that left leg keep breathing here just a
couple more rest now if you have any
back issues then please take your hands
to the floor
otherwise lift that left leg up
fingertips are still reaching toward the
front of the mat take an inhale exhale
hands on the floor not come up to seat
it into boat pose navasana you can also
hold on to the backs of the thighs here
then cross at your shins and we'll come
forward onto hands and knees line up
your wrists under your shoulder
with your knees into your hips and then
extend both legs back and find plank
pose the top of a push-up please feel
free to take the knees down or if you
want to to keep the knees off the floor
make sure to lift the legs up and then
lower all the way to the floor knees can
be up or down inhale peel the chest up
for cobra pose exhale tuck the toes come
to the knees and then lift up and back
for downward facing dog
check that your arms our shoulders
distance apart and the feet are hips
distance
feel free to bicycle the legs here as
you continue to warm up bend both knees
and lengthen out the spine keep that
length as you stretch the legs back
inner thighs spin back arms and ears are
in line remember breathing inhale right
leg back and up keep the hips nice and
level today exhale draw the knee in and
bring your shoulders over your wrists
and then step it all the way up take the
left knee to the floor tuck the back
toes reach up through the arms pull the
right hip back as you sink forward into
your low lunge try and keep the front
ribs drawing in as you exhale circle the
arms back and interlace the fingers
inhale to open up through the chest
exhale maybe looking up just slightly as
you continue to sink the hips
there's Elmer saying hello now we'll
straighten the right leg as you exhale
I'm going to fold over your straight
right leg hands on blocks if it's hard
to reach the floor and pull the toes
back right hip will draw back as you
fold forward take another breath here
and then sink the hips forward again on
your inhale tuck the back toes exhale to
plank knees up or down lower all the way
down to your belly untuck the toes
inhale again cobra pose peel the chest
up pull the hands toward the feet then
exhale press up to plank knees up or
down lift the hips downward dog inhale
floating the left leg back and up from
the inner thigh so not opening the hip
this time just keep them level as you
exhale I'm going to draw the knee in
toward
belly looking forward and then swing it
all the way up take the right knee down
keep the back toes tucked under come on
up on your inhale sweep up through the
arm spinning triceps forward and start
to sink your hips as you sink the hips
drop your tailbone down lift your hip
points up exhale interlace fingers other
pinky on top behind your back and then
start to open up through the chest a
little stretch in the shoulders here
maybe looking up slightly but not
throwing the head way back keep sinking
forward as you open up the chest a
little more and then bring the hands to
the mat straighten straighten out the
left leg and folding forward half splits
remember put your hands on blocks if
it's hard to reach the floor draw the
left hip back as you stretch here nice
steady breathing and then rebound into
the left knee and step back into plank
and knees can be up or down always now
slowly lower chaturanga shoulders no
lower than the elbows
inhaling upward facing dog or stick with
Cobra your choice now use your belly
muscles to lift the hips up and stretch
back into down dog you don't have to
roll over your toes you can always tuck
the toes under before you stretch back
but use those belly muscles to make the
transition draw the lower belly in and
up now we're spinning the triceps the
upper arms back look forward and step
your feet to your hands on the inhale
lengthen your spine as you exhale fold
and bending the knees as needed press
down through the feet with a long spine
sweep the arms up ribs in and spin the
triceps forward here drop your tailbone
down watch that the ribs don't pop out
and the lower back doesn't arch the
front ribs draw in tailbone lengthens
down back ribs lift now flex your wrists
like you were pressing your palms onto
the ceiling and then release
to Tadasana find your Tadasana here feet
hips width apart or together and inhale
sweep the arms up spinning the triceps
forward as you reach up ribs and belly
in exhale fold over the legs hips over
the heels if you can straighten your
legs inhale look up and lengthen your
spine on your exhale step back into
plank keep the knees down if you like
lower chaturanga inhale upward facing
dog shoulders over wrists thighs up
exhale use the belly muscles downward
dog arms or shoulders distance apart
feet are hips-width as always take the
knees down to rest anytime you want to
take a break push the pause button as
needed look forward step or hop your
feet up take an inhale lengthen your
spine
on your exhale fold crown of the head
reaching down press down through the
feet sweep the arms up spend the triceps
forward pinky fingers drawn toward each
other and then exhale samasthiti inhale
again tricep spin forward exhale fold
over the legs long spine inhale come
halfway up offer your heart exhale step
back into plank and knees can be up or
down here holding plank a moment heart
forward heels back and tail bones
reaching toward the heels then lower
chaturanga halfway down knees can be
down there as well inhaling to up dog
and then back into downward facing dog
so as we move through these Sun
Salutations we'll start to create some
heat in the body and as you can continue
to turn the triceps upper arms back the
biceps inner upper arms toward the front
of the mat and press a little extra
weight into the thumb and first finger
side of your hands
and inhale lift the right leg up from
the inner thigh exhale draw the leg and
hold it here shoulders over rest do the
best you can step it all the way up spin
the back heel flat for warrior two so
she inhale come up make sure the right
knee is over the ankle lift the back
inner thigh front heel is drawing down
front hip is drawing down gaze over the
fingertips and then interlace your
fingers behind you
open the chest inhale sweep your arms
around you so that they are resting on
your front hip crease then turn your
gaze toward the side instead of turning
it toward the front and gently roll the
left shoulder back keep your breath nice
and steady press with the outer edge of
your back foot
now we'll straighten the front leg take
the feet to parallel toes a point and
keep the hands interlace then inhale
open the chest exhale coming forward
into prasarita padottanasana C position
any amount you'll come forward the arms
will reach but watch that the elbows
don't lock out pull up on the kneecaps
firm the quadriceps and then shift your
weight slightly toward the balls of the
feet squeeze the legs to come up on your
inhale turn your right leg out again
arms up warrior two
exhale windmill the arms down and come
to chaturanga then inhaling upward
facing dog exhaling downward dog you can
always skip those vinyasas go right to
downward facing dog anytime you wish
inhale the left leg up lifts from the
inner thigh exhale draw the thigh into
the belly shoulders over wrists press
away from the floor and then lightly
step it up by the left right in the
middle the hands in the back heel flat
and to warrior two be sure the left knee
is over the ankle and drop down through
the left hip lift the chest but let the
shoulder blades relax
interlace the other pinky on top open
the chest and then wrap them around to
your left hip crease instead of looking
forward over the left leg look toward
the side toward the
along side of the map try and roll the
shoulders back and widen through the
collarbones
press down into that front heel lift the
back inner thigh as you breathe here
straighten the left leg feet to parallel
bring the hands right behind you inhale
open the chest and exhale to come in to
prostrate Oh Pato tune asana see so if
interlacing the fingers is just too
intense for your shoulders try hooking
your thumbs or even holding on to a
strap it's a great variation watch where
the weight is in the feet if it's only
heels shift it slightly forward and then
inhale to come up turn the left leg all
the way out heel to arch with the feet
exhale windmill the arms down and back
to plank or go right to down dog if you
wish chaturanga
Ian Hayling up dog exhaling back into
downward facing dog
so we're building our strength and our
stamina by increasing our vinyasas but
you can increase any way you wish
doesn't have to be as many as I'm doing
right leg up inhale exhale step it up
between the hands back foot flat warrior
two again line up front heel at the back
arch this time we'll straighten the
front leg if you have a block put it on
the pinky toe side of your right foot
hinge from your front hip crease and
lean as far forward as you can taking
the right hand down to the shin or the
block and stretch up through the left
fingertips try to lengthen from your
belly all the way up to your chest and
try and lengthen especially from your
right hip crease through your right
armpit and take your left hand to your
hip bend the front knee take the block
six to twelve inches in front of you
pinky toe side of the foot float the
back leg up half moon stretch up through
the left arm if you're steady and again
create that length now the tailbone
reaching toward the heel with the left
leg crown of the head reaching forward
slowly take the left hand of the hip
again and come back to triangle pose all
the way back to triangle pose
pressing into the base of the big toe of
the right foot and then windmill the
arms down make your way to down dog any
way you wish so vinyasa inhaling up dog
exhaling down dog left leg up inhale
exhale draw the knee in and step it
between the hands spin the back heel
flap inhale warrior two for a moment and
then we'll straighten the leg make sure
you're lined up heel to arch and hinging
from the hip crease reach forward
forward forward and then take the left
hand down stretch to the right arms
shoulders are in line so crown of the
head will reach forward and then look up
at the top hand if that bothers the neck
look straight ahead or down
keep pressing firmly into the base of
the big toe of the left foot as the left
hip moves underneath you create laying
through the torso then right hand to hip
bend the left knee and float the right
leg up your left hand should be about
six to twelve inches in front make sure
it's on the pinky toe side of the foot
if you're wobbly move your block further
behind your back stretch up through the
top arm again finding that length keep
pressing into the big toe mound of the
left foot slowly back to triangle pose
slide your block back heel to arch make
sure you're lined up looking at the top
hand as long as it's okay on your neck
and then we'll take our vinyasa coming
back to plank and lowering through
chaturanga
inhaling upward facing dog
exhaling we use the belly muscles to
lift the hips for downward facing dog
number two take a break if you like you
can always take the knees down Child's
Pose push the pause button this is your
practice going to walk the hands all the
way back to the feet and come on to the
tops of the hand so the backs of the
hands with fingertips facing toes let's
go stretch the wrist a little bit
these can be better straight if you want
to go deeper walk the hands forward
that's pressing on
the backs the hands and bring them back
toward the feet now press on the palms
of the hands fingers still facing the
toes so you stretch the wrists in the
other direction you could stay there or
deeper you'll walk forward knees can be
better straight and breathe into those
wrists we're going to be using them
today a lot walk the hands turn them
forward walk yourself back into downward
facing dog
arms and ears in line look forward by
the knees keep your hips high step or
hop your feet up take an inhale and
lengthen your spine as you exhale full
hips over heels and inhale press for the
feet to reach out around and up ribs and
belly in triceps spin forward exhale saw
must eat the hay steady balance so if
you have two blocks get them handy by
the front of your mat finding your
Tadasana pose here bend the knees inhale
in to toss and a chair pose exhale and
fold forward inhale come halfway up
lengthen your spine exhale step back
into plank knees can be up or down here
holding your plank engaging the core
muscles the belly muscles back so knees
lift if they're off the floor chaturanga
shoulders no lower than elbows inhale
upward facing dog or do a mukha
svanasana use the belly muscles to shift
back for down dog then lift the right
leg up on your inhale again level hips
draw it in shoulders over wrists hug
that leg in toward the belly and then
step it up by the right hand walk your
back foot in about a foot take your back
foot flat line up heel to heel hands on
blocks inhale lengthen and exhale to
fold parsvottanasana pyramid pose if you
have the flexibility and you want to go
deeper you can walk your hands back
fingertips facing the foot you could
also if you don't
have blocks you can rest your hands on
your legs or hands right on the hips
draw the right hip back to keep your
hips nice and level can stretching out
through the hamstrings
now we'll bend the right knee bring the
blocks forward if you have them and lift
your left leg up from the inner thigh
drop the outer left hip down so instead
of lifting it up drop it down so your
hips are level bring the chest forward
and then a little bend in the standing
leg to bring hands to heart warrior
three
and you keep hands at heart Oh a little
wobble and bring the hands back to the
block and then walk your hands towards
your standing leg this is standing split
so as you lift the left leg again lifted
from the inner thigh instead of letting
the hips open up inhale step the feet
together halfway up and then bend the
knees plant the palms step to plank or
hop landing right and chaturanga with
your elbows bent that's another option
inhale press up through the hands and
feet exhale back into downward dog left
leg lifts on the inhale level hips
exhale draw that leg in toward the belly
pause a moment shoulders over wrists and
then step the left foot all the way up
walk the back foot in about a foot or so
take it flat line up heel to heel hands
on blocks or floor inhale lengthen or
hands on the leg and exhale fold over
the leg without rounding the back so
hinge forward from the hips instead of
bending from the waist you do happen to
have the flexibility for it you can walk
the hands back never matters how deep we
get into a pose just so that we feel a
stretch so for me in order to feel a
stretch I I go in a little deeper
because that's how I can feel it press
into the base of the big toe the left
foot here as well she continued to draw
the left hip back and then look forward
hands on blocks if you have them lift
your right leg up from your inner thigh
keep your chest lift
did broaden across your collarbones
dropping the outer right hip down so
your hips are level you can even check
with your hand if you like then hands to
heart warrior 3 or you can take your
arms by your sides or reach them forward
steady breath and then hands back down
to the blocks now walk them in toward
your standing leg if you can continue to
lift the right leg from the inner thigh
let the outer hips still drop down so
you have nice level hips then we'll step
the feet together take an inhale to
lengthen exhale fold and now bend the
knees into Gitana sit back and then to
Tadasana back to some st the-- now i'm
going to use a tree as my wall you
probably don't have a tree in your house
so find a wall near you your back right
up against the wall and then put your
block by your ankle bone and that's just
a measurement so when you use that to
measure now put your hands where your
block just was we're going to go upside
down if you have high blood pressure
that's not controlled if you have your
ladies vacation heavy if you have an
injury in the arms or the wrists or the
back don't do this I'm going to walk the
feet up the wall
it looks harder than it is spin the
triceps back toward the wall that you
can see with your eyes lift the
shoulders up away from the floor then
walk yourself down and now rest into
Child's Pose also if you have glaucoma
you don't want to go upside down want to
be careful if you have osteoporosis not
a good idea to take inversions either
let's do one more time shortened down
dog then walk one foot up as high as you
can tuck the toes press the other foot
up so now you are legs are up this time
if the other one
and so difficult for you walk your feet
down about half way and find a pike
position that'll be more difficult to
draw the belly in your hips might feel
like they're going a little past the
shoulders so use the shoulder muscles to
lift away from the floor
and then come down and ride away into
Child's Pose
I always want to take a child's pose
immediately after going into an
inversion like that and just rest from
them so that was our handstand prep so a
great way to strengthen your arms your
shoulders your core and let's make our
way back into down dog now arms and ears
in line stretch back inner thighs
spinning back weight reaching toward
your heels and now we'll come through
and sit all the way to seat it and lie
on to your back have a block handy just
in case you want it I'm going to set up
for bridge take the feet hips distance
apart outer edges of your feet are
parallel and then press into the heels
lift the hip bones and then lift the
hips all the way up low back mid back
maybe upper back roll the shoulders
under if you can interlace the fingers
if you can otherwise you just keep the
arms right down by your sides if you
have a block handy take it between your
inner thighs so that's the direction you
want your legs to spin so the inner
thighs will spin in toward each other
keep the chin away from the chest
lengthen the neck and then come down and
rest a moment so let your knees draw in
toward each other as you rest make sure
that ankles are right under knees you
can do the same thing again or wheel
pose upward facing bow come onto the
crown of the head line up your wrists
and your elbows be sure your elbows are
parallel and then start to straighten
the arms again any amount if you have a
block you can continue to squeeze it
gently between the legs stretching out
the front of the body to come down bring
your chin and your chest first and then
come down
and if you have that block and you want
to do supported bridge take the block
right to the base of your spine love
supported bridge so calming for me
hopefully it is for you too if you're
doing it
so let's come on back down and then hug
your knees into your chest and gently
rock your side-to-side little circles on
the lower back as you stretch out the
spine and then start to rock back and
forth take two or three rocks and come
all the way up to seated extend the legs
out in front of you for Dundas and pull
the toes back bring your hands right
next to your hips and then reach up on
your inhale lengthening the spine exhale
hinge from the hips forward inhale find
length again exhale extend with the
length through the spine since that are
rounding the back we'll lead with the
chest feel free to sit up on the edge of
a blanket or a block to help give you
more length in your spine pulling the
toes back to keep the legs firm this is
called paschimottanasana means a Western
intense stretch inhale lift the head and
exhale to release
and now we'll bend the left knee point
it toward the front of the mat and now
put your right knee on top of your left
knee
the best you can and sit up nice and
tall or walk the hands forward this is a
hip stretch so you probably feel it in
your outer hips a little bit and it's
called gomukhasana let's come across to
the legs so if you are folding forward
again instead of trying to round down
just lengthen lengthen forward this is
the best part you're going to take your
hands over toward your left foot and
press the left foot down stand up spin
spin spin until the left knee is across
the right knee so fun
sit up nice and tall knee on top of knee
and lengthen your spine you can sit up
and stay there or exhale walk yourself
forward
whispering here I practiced this hip
opener for a while because I had really
tight hips for
long time but all the other hip openers
would bother my knee and I knew that I'm
not supposed to feel any pain in the
knee so this one I could sit in and it
didn't bother my knees and as a results
my hips finally started to open let's
come on up and then onto the back bring
your right knee into your chest extend
the left leg out to exhale twist take
the right knee off to the left side draw
that right hip forward toward the left
foot and then look over the left
shoulder
come back to Center they're all the left
knee and extend the right light out and
then to us taking the left leg over to
the right side take your left hand to
the left hip crease and just draw that
down toward your left foot this gives
you a little extra length in the spine
during your twist go over the left
shoulder unless it bothers your neck
keep your breath nice and long
we'll make our way back to Center and
into shavasana so I'm choosing to take
the soles of the feet together let the
knees drop apart today just my my choice
you don't have to do that you can also
extend the legs out or keep the knees
bent with your feet on the floor
whatever position you choose for your
shavasana be sure to just relax
completely and that is what it's all
about quiet mind and quiet body in
shavasana
today I just have a short quote for
assets from Arthur Rubinstein said I
have found that if you love life life
will love you back he said I have found
that if you love life life will love you
back
that's continuing to rest for a few more
moments and then start to make movements
and your fingers and your toes arms and
legs take a nice long stretch overhead
which through the arms and the legs and
then bend the knees roll yourself off to
your right side pausing just for a
moment for gratitude think of one thing
that you're grateful for today when I'm
use your left hand to press yourself up
carefully sit up nice and tall your
palms come together let's bring our
hands to the forehead to remind us to
have clear and loving thoughts and then
hands to the heart to remind us to have
clear and loving intentions and then
hands to the mouth to remind us to have
clear and loving communications sending
out wonderful energy to all beings
everywhere namaste thank you so much for
joining oh my gosh tomorrow is the last
day I can't even believe it
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loving you back bye