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

hi guys its day 30 I can't even hardly
believe it let's sit up nice and tall
bring the hands together in front of the
heart
take a moment setting your intention
maybe your intention could be just a
lovely congratulations for you
completing your challenge or anything
else
I hope that you have noticed some
benefits in your body and your mind
through this challenge let's make our
way forward and then find Child's Pose
what the arms extended in front so the
hips will reach back to the heels they
don't have to touch the forehead might
touch the floor my not just find some
length through your spine I'm breathing
here come into oh joy pranayama as you
exhale sweep your hands your low back
interlace the fingers or hook the thumbs
and start to lift the arms any amount a
little shoulder stretch
mmm let's release that and reach the
arms forward again stretch them out
stretch out the spine again now sweep
them to the low back again interlace
other pinky or thumb on top take it
inhale and as you exhale again lift
theorems any amount just lift until you
get a stretch you can also hold a strap
here if the shoulders are not really
cooperating at the moment so as promised
the other day today we are moving toward
a headstand
let's reach the arms forward we'll come
on up sitting back on the heels this is
called of our drisana and then let's
take the left ear toward the left
shoulder take your left hand and just
put it on your head not pulling just
resting and then right arm to the right
and flex your right wrist so stretching
out the neck a little bit stretching out
the side body gently and then head to
Center and then right ear to right
shoulder lift your right arm up just let
it rest on the side of the head not
pulling left arm out to the left flexing
your wrist so you might feel a stretch
all the way from your fingertips up
through your neck there's maybe toward
the neck with the shoulder blades
release release any tension in your jaw
and then come back to Center I'm going
to take the left ear to the left
shoulder and then chin toward chest and
then right ear to right shoulder look up
gently and then go back the other way
moving over left ear to left shoulder
and looking up a little chin toward
chest over the right looking up just
slightly and then chin to your chest and
to the left and then look up maybe a
little bit more if that's okay in your
neck go back and forth to the right to
the left and then back to Center I'm
gonna come onto the hands and the knees
and turn your inner elbows forward
gently as you make your way into
downward-facing dog
now the internals won't stay and moving
forward they're probably going to face
each other but that's the action in the
arms that we want and then start to
bicycle the legs as you warm up here and
your first down dog so if it's hard for
you to get lengthen the spine bend the
knees take the belly back toward the
thighs and then straighten out the legs
any amount or keep them bent it's better
to have some length in the spine here we
do a lots of hamstring stretching in
other poses on your inhale come forward
into plank pose the back Cindy's lifted
but put the knees down anytime instead
of letting your hips go down and your
back arch or instead of letting your
butt come up in the air try and keep
your shoulders and your hips about the
same line knees can be up or down shift
forward exhale lower all the way to your
belly take your arms alongside your
torso and then inhale lift up into shell
of asana lifting the inner thighs up as
you go keep the back of your neck nice
and long and then come up onto the knees
and tuck your toes under and stretch
back again into downward facing dog
arms or shoulders distance feet are
hips-width you may have heard a door in
the background that was due coming in
and out step the feet forward take an
inhale look up lengthen as you exhale
fold crown of the head reaching down and
then press with the feet inhale sweep
the arms up ribs in exhale to sum us
ttohi coming to the front of your mat
find your Tadasana pose pressing evenly
through the feet inner thighs will spin
back tailbone will reach down widen
across the collarbones allow your
shoulder blades to draw down so you can
lift the shoulders up back and then down
and then let the chest widen
lifting up inhale sweep the arms out
Iran and up tricep still spin forward
exhale hinge from your hips and fold
over the legs inhale come halfway up
lengthen up the spine exhale bend the
knees plant the palms and step back
plank pose knees up or down chaturanga
shoulders no lower than elbows inhale up
or dog thighs and knees off the floor or
go to Cobra and then exhale down dog so
again we're going to need some belly
muscles engaged here we're also going to
need some nice warm shoulders for our
headstand incidentally if you have any
neck injuries or high blood pressure
that's not controlled to look forward
step or hop up inhale lengthen exhale
fold press with the feet inhale sweep
the arms up to sell Musti T he gets a
high blood pressure glaucoma lady's
vacation you will skip the inversion
inhale sweep your arms up exhale folding
forward hinge from your hips inhale
halfway up chest forward and exhale step
back into plank chaturanga knees up or
down inhale upward facing dog shoulders
over wrists exhale tuck the toes into
down dog also if you have any neck
injuries you can skip the inversion
stretching back here spread the fingers
nice and wide press into the base of
your fingers as your forearms lift away
from the mat look forward to the hands
and the knees hips high step or hop up
inhale lengthen the spine exhale fold
and bending the knees as needed inhale
press for the feet reach out around and
up ribs in so watch that back we going
over our chip and exhale hands to heart
again sweep the arms up on your inhale
exhale and fold
on the inhale look up and lengthen and
as you exhale step or float back
remember if you float back bend your
elbows never have to but if you do
inhale upward facing dog inner thighs
spin up exhale lift the hips for down
dog stretch back here arms and ears are
in line inner thighs are spinning back
ribs and belly draw in and up the breath
nice and steady
look to the hands bend the knees step or
hop your feet up take an inhale lengthen
as you exhale fold and then press down
through the feet inhaling up and to sum
us to deihi exhale back to Tadasana at
the front of your mat now bend the knees
inhale come to utkatasana chair pose
tailbone down exhale fold over the legs
inhale come halfway up chest forward and
exhale back to plank and lower down
chaturanga inhale press into the hands
and the feet exhale lift the hips and
stretch all the way back step your right
foot up your back foot is flat inhale
for a warrior one pull the right hip
back gently and then exhale right back
down to plank and through chaturanga
inhale into up dog exhale back to down
dog left foot steps the back foot is
flat inhale warrior one heel to heel
alignment with your feet keep the ribs
drawn in here as well exhale and lower
back down
inhale press through your hands and feet
roll the shoulder heads back gently
exhale tuck the toes and stretch back as
a seria Namaskar B so we connect with
your breath even it out here in your
down dog or take the knees down rest
push the pause button I always want our
breath to be steady
and look to the hands bend the knees
keep your hips high either step or hop
your feet up inhale halfway lift and
exhale fold and bend the knees inhale
drop the hips arms up by the ears
tailbone down exhale back to the front
of the mat and Tadasana
bend the knees again inhale chair pose
and exhale fold in inhale lengthen your
spine look up exhale step or float
chaturanga inhale Cobra or updog exhale
to downward dog
as you inhale the right foot steps back
foot is flat warrior one on your inhale
right knee over ankle pull the right hip
back hips are trying to be level exhale
step back you can go to down dog and
stay or make your way to plank and lower
chaturanga
inhaling upward dog exhaling back to
down dog look forward left foot steps
back foot is flat inhale warrior one
squaring hips toward the front exhale
and right to down dog or back to plank
chaturanga inhaling up dog or Cobra
exhale downward dog
I'm breathing here remember take a break
if you want to break
stretch back and then look up bending
the knees step or hop your feet to your
hands take an inhale lengthen the spine
as you exhale fold forward bend the
knees drop the hips
Ooka toss and I inhale weight is in the
heels and then exhale keep the knees
bent interlace fingers behind you inhale
open up through the chest exhale belly
to thighs and then start to straighten
the legs any amount as you fold and
reach the arms up and maybe over no more
shoulder stretching crown of the head
will reach down hips above the heels if
your legs are totally straight start to
bend the knees again come back into
chair pose sing back with guitar sana a
weight is in the heels inner thighs spin
down shins press back sweep the arms
against the low back interlace other
pinky on top inhale open up the chest
widen the collarbones exhale belly
toward thighs and then straighten the
legs any amount reach the crown of your
head down toward the floor so carefully
try to shift the weight toward the balls
of the feet if the legs are straight
breathe here keep your belly drawing in
gently and then re bend the knees
release the hands
bootcut asana arms up and just one more
breath here and then to standing back to
Tadasana
inhale lengthen the spine exhale to fold
grab your opposite elbows and hang
bending the knees as you like let's
gently rock your side to side let your
neck be long and your head let it be
heavy and inhale halfway up chest
forward exhale step back into plank pose
lower through chaturanga knees can be up
or down inhale pressing into up dog and
then exhale lift the hips and stretch
all the way back to down dog lift your
right leg up on your inhale exhale look
forward step it between the hands and
this time stay on the ball of your back
foot for Crescent pose going to bend the
back knee drop your tailbone down lift
your frontal hip points up pull the
right hip back belly in keep all that
straight in the back leg as much as you
can and reach up through the arms spin
your triceps forward and now your
shoulder blades release gently toward
the waist make sure your right knee is
over the ankle and keep your front ribs
drawing in now hover over your front
thigh keep pulling the right hip back
and then take your left arm across and
twist as you inhale create length
through your spine as you exhale maybe
twist a little bit more instead of
letting your belly rest on your right
leg see if you can create space there so
you're lengthening through your torso
and then almost fell there inhale come
back up into Crescent now straighten the
front leg walk the back foot in about
half a foot bend your left elbow left
elbow points straight up bring your
right hand behind for gomukhasana arms
if you can clasp hands do otherwise hold
on to your shirt lengthen your tailbone
down in not too much with the ribs out
though inhale to lengthen exhale start
to come forward let your right shoulder
continue to lift up and your left elbow
continue to be in line with the ear so
you're spinning your left tricep in
toward the ear press on to the base of
the big toe the right foot inner
are drawing in like you're holding a
block there firm the back leg make sure
you're pressing down through the outer
edge of the foot now take the hands to
the floor bend the knee as much as you
need to and step back plank pose or go
right to down dog
otherwise move chaturanga on the exhale
inhale up dog exhale back into down dog
lift the left leg up from the inner
thigh we're going to keep the hips level
here exhale step it up by the left hand
and stay on the ball of the back foot
for high lunge
bend the back knee drop your tailbone
down lifting your hip bones up to create
length through the back and the torso
shoulders are back front ribs are
drawing in lift up through the back ribs
to create some lengths in the triceps
forward arrow straight arms pull the
left hip back keep the breath steady as
you lengthen and then reach forward over
the fie create length here keep pulling
the left hip back and then bend the
right elbow take it across press your
palms together as you inhale see if you
can create more length through the spine
as you exhale pull the left hip back as
you maybe twist in a little bit deeper
you don't have to just see if you have
any space use your belly muscles to help
your twist first and then maybe that arm
against the leg inhale squeeze the legs
come back to Center walk your back foot
in about a foot straighten the front leg
bend your right elbow take your left arm
behind your back clasp or hold your
shirt spin your right tricep forward
keep the left shoulder head drawing back
inhale find some length
exhale hinge from the hips to come
forward so instead of rounding the back
we're going to keep the spine very very
long press on to the base the big toe of
your left foot drawing the left hip back
press through the outer edge of the back
foot the back thigh spins back
hold an imaginary block between the
inner thighs bring the hands to the mat
and then step back into down dog and
stay or if you'd like to take a vinyasa
you can inhale to plank exhale
chaturanga inhaling up dog exhaling back
to down dog then make your way on to
your knees in a practice dolphin pose
interlace the fingers take your elbows
down underneath the shoulders not wider
I release all the way up to the webbing
in your fingers tuck your toes and lift
up so if you've got a rounded back if
you cannot get your back to lengthen and
your shoulder blades to press toward
your chest that's an indication to not
go up into a headstand
so check to see if you can get length
through the spine and lift your
shoulders away from the floor and then
rest take a child's pose so if your
upper back is rounded in dolphin we
can't go upside down because we won't
have enough strength to keep our neck
safe so again we'll bend the elbows
interlacing the fingers and then tuck
the toes lift up so can you press your
chest back toward the thighs and lift
the shoulder blades up toward the waist
as they press toward the chest those are
the actions as you press onto the elbows
and the forms the shoulders lift up now
step back about a foot bring your chest
forward for dolphin plank if this is too
difficult to hold it's a good indication
you're not quite ready for the headstand
yet because you need a lot of core
strength for this one we got to protect
our necks so if you're dropping down or
lifting up too high we want the
shoulders and hips about the same line
we're going to roll to the right side
lift the left arm up this is side plank
with dolphin arms forearm plank come
back to dolphin feet together roll to
the left side
and right arm is reaching up bring the
top hip gently forward just a little bit
keep the belly lifted tail bones
reaching the heels we're really
challenging the core muscles and then
back to dolphin plank crown of the head
reaching forward back so the knees are
lifting continue breathing and then walk
the feet in back to dolphin keep your
ribs in belly in keep stretching back
and then then rest take the knees down
take a break so it's important in a
headstand we only have about 30% of the
weight on our head so we need to find
the crown of the head so right at the
tip top you put your thumbs kind of in
your ears and where your middle fingers
touch at the top of the head that's
about the crown when you'll place that
crown onto the floor just like in
Dolphin tuck the toes and lift the knees
now practice pressing into the forms and
I was in lifting the shoulders up
lifting the head off the floor see if
that works for you now lift the right
leg up from the inner thigh and then set
it down left leg up from the inner thigh
don't let the hip open up and then set
it down keep lifting the shoulders up
away from the floor so again anyone
about only thirty percent of the weight
on the head or less that way we keep our
neck nice and safe Child's Pose to rest
now worrying yourself over to a wall
again I don't have a wall so I got to
use a tree interlace your fingers and
take your knuckles all the way to the
wall I'm not going to touch the tree
because it's just it just doesn't work
with the crown the way it is but you
touch your knuckles to the wall all the
way up to the wall do the very crown of
the head onto the floor back of the head
rests gently in the hands walk your feet
up take one leg up as high as you can
find the wall and let the other leg
follow it's important to not kick up
into a headstand and keep your feet on
the wall now remember
press into the forearms lift the
shoulders up away from the floor pull
the belly in squeeze the legs tailbone
is reaching up to the heels only 30% or
less weight on the head
and then let's come on down and take a
child's pose so if you're not doing a
headstand today you can stay with
dolphin pose or you can swing your legs
up the wall that's a nice little
inversion to take a rest here any pain
in the neck you're going to skip the
next one and it was not quite there yet
it's totally fine
interlace the fingers again knuckles to
the wall place the very crown of the
head down onto the floor back of the
head rest gently in the hands walk your
feet up and then lift one leg up as high
as you can let the other leg follow keep
lifting the shoulders away from the
floor and keep your feet on the wall or
maybe you can start to practice your
balance a little but squeeze the legs
like you're holding a block pull the
belly and lift the shoulders up toward
the waist and remember more you can
press down and lift up the less weight
on the head the better come on start to
bend your knees you can take one leg
down at a time or you can challenge
yourself both knees down and toward the
belly and then come down into a child's
pose then rest sheersh-asana headstand
bada hasta sheer sauce and unbound hand
headstand that's what we did we're going
to turn and then away from the wall face
the front of the mat make your way to
down dog so this is important we want to
release the neck so in down dog you just
kind of move your head a little bit
nodding yes turning it now and then
inhale to plank pose try to run your
knees up or down inhaling up dog or
Cobra and then lift the hips back into
downward dog look up either step or
lightly hop to seat it and onto the back
for bridge pose
feet hips distance apart outer edges of
your feet stay parallel press into the
heels lift into bridge
interlace the fingers roll the shoulders
under or not
keep the palms flat spiral the thighs
and like you have the block between the
legs keep the chin away from the chest
tailbone is going to reach toward the
backs of your knees and the chest and
color bones widen and then come down to
rest take the soles of your feet
together and let your knees drop apart
soup to baddha konasana I like this pose
and we'll take the feet again to the mat
outer edges the feet parallel arms by
your sides for bridge or maybe you'll go
up to wheel elbows will point straight
up pause at the crown of the head line
up your wrists under your shoulder or
under your elbows keep your elbows
parallel and then press up toes point
gently in toward each other they're
going to want to turnout try not to let
them and find all that length again
tailbone toward backs of knees the chest
is pressing toward the top of your mat
and then chin into the chest to come
down soles if you together knees apart
to rest so if you've got a block handy
you can take a supported bridge as well
or another regular bridge or a wheel
pose your choice feet are hips-width
heels under knees I'm going to take
wheel so hands up by the ears fingertips
face the heels first to the crown of the
head line up the elbows and wrists and
then stretch out as far with the thighs
and like you're holding a block between
the legs and find length so the chest is
moving toward the back of the mat the
tailbone is moving toward the front like
someone's cut there they're pulling you
two different directions and then come
on down hug your knees into your chest
rocking here gently side to side
start to rock back and forth take a
couple rocks all the way up and down the
spine come up to seated or roll off to
the right and press yourself up sit up
nice and tall and and asana and then
bend your right knee for Jonas your
Cessna and inhale the arms reach shift
toward turn your torso toward the
straight leg exhale and hinge from the
hips forward inhale to lengthen exhale
to extend the right knee if it's up real
high you can put a block underneath your
right leg or roll up a towel or blanket
keep pulling the left toes back round
that's reaching toward the foot again
lengthening instead of rounding the back
inhale head up and exhale release we'll
keep the legs in the same position take
your left hand behind your back inhale
right arm up exhale right arm to the
outside of the left leg or maybe reach
for the left foot a little twist so as
you inhale get length on your exhale
twist roll the left shoulder open keep
this by nice and long now head to Center
inhale and unwind straighten out the
right leg and bend your left inhale arms
reach exhale turn toward the straight
leg hinge from the hips forward inhale
find length keep the length as you
exhale forward now as always never
matters how deeply you come in just get
a great stretch keep pulling the right
toes back to keep the right leg active
and engaged and breathe most importantly
breathe
inhale lift your head exhale release
right hand behind the back left arm up
get nice and tall first on your inhale
and then take it across to the outside
of the leg or the outside of the foot
and twist every inhale see if you can
get some length and as you exhale roll
the shoulder back and twist
inhale head to Center exhale to unwind
extend both legs out then bend the knees
take the feet onto the floor so you can
roll onto your back take your right
ankle just past your left knee for
thread the needle hold on to your left
shin or you can hold behind the thigh
you can extend the leg up and that'll
give you a bigger stretch in the hip
it's another option or other option you
can cradle the right leg extend the left
leg out this is a pretty strong opening
in the hip so be mindful that you aren't
taking it too deeply sometimes the
deepest expression of the pose isn't the
best on that day take your left ankle
just past the right knee drawing left
hip forward hold onto the right shin or
hold on behind the thigh keep your left
ankle flexed you can stay with that or
extend the right leg up going in a
little deeper or maybe cradling the left
leg and extending the right leg out onto
the floor and watching it's not too deep
just a nice stretch and then we'll
release the leg
and keep the feet as wide as the mat and
then let them use drop off to the left
you can pick up your left foot rest it
on your right knee if you like and then
look to the right a little twist come
back to Center keep the feet as wide as
a mat drop the knees off to the left
looking right and maybe picking up the
left heel and resting it on the right
knee keep the breath steady steady
inhale the knees to Center head to
Center reach your tailbone toward the
backs of your knees and then stretch out
your legs let your feet flop open bring
your arms by your sides with your palms
faced up
let everything completely relax so our
quote today I'll read now it's a little
bit longer one and then after that you
can just rest this is by Robert award I
wish you the courage to be warm when the
world would prefer that you be cool I
wish you success sufficient to your
needs I wish you feel like failure to
temper that success I wish you joy in
all your days I wish you sadness so that
you may better measure joy I wish you
gladness to over balance grief I wish
you humor and a twinkle in the eye I
wish you glory and strength to bear its
burdens I wish you sunshine on your path
and storms to season your journey I wish
you peace in the world in which you live
and in the smallest corner of your heart
where truth is kept I wish you faith to
help define your living and your life
more I cannot wish you except perhaps
love to make all the rest worthwhile
thank you for joining us
take a nice long stretch through the
arms and the legs bend the knees rolling
to the right and then I'll press
ourselves up just seat it now just to
remind you there is a 90-day challenge
you might want to try now if you want to
keep going sit up nice and tall hands
the forehead to remind us to have clear
and loving thoughts let's bring your
hands to the heart center reminding us
to have clear and loving intentions and
our hands to the mouth reminding us to
have clear and loving communication
sending out wonderful wonderful energy
to all beings everywhere namaste again
thank you so much you did a wonderful
amazing job Wow 30 days in a row or
maybe they weren't totally in a row but
you did 30 days I want to thank you and
ask you to please subscribe and push
like and visit fight mastery yoga calm
all of that good stuff share this with
your friends I am eternally grateful to
all of you all of the comments and all
the wonderful messages that I receive
I'm super blessed and I'll show you why
else I'm super blessed here comes Indy
and stone and Duke it's the whole family
and we say yay good job ooh yes