Yoga For Beginners At Home 30 Day Challenge (15 min) Day 14

Oh , welcome back to day 14 , 2 weeks .

So awesome .

We're going to cross with the shins .

Starting to sit up nice and tall and bring your hands together .

Take a moment here , setting your intention for your practice and all intentions are welcome .

Any way you like to connect in , then let's come on to our backs .

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So draw the knees in and then we're taking happy baby , the pinky toe side of the feet .

This is a , a little hip opener if you can't reach your feet .

No worries , you can hold on to your shins or calves .

Now extend the right leg or sorry , the left leg out .

If that's too intense , bend the left knee and put the left foot onto the floor .

Instead , this is a deeper hip opening .

So if it's too deep , then you'll modify with the knee bent , then take your right ankle just past your left knee and bring your hands through for thread , the needle , we hold on to the left shin or behind the thigh or if you can't reach it , you can keep that left foot on the floor and then flexing the right ankle and gently draw the right knee forward away from the body and then release and come back to Happy Baby .

And again , feel free to hold the legs .

Instead of the feet , knees are moving toward armpits , legs are wide .

Keep the left leg as it is right leg extends .

And again , if that's intense , bend the right knee and put the right sole of the foot onto the floor .

Instead , it's a little less intense that way .

And this one's a great one for the hips and then we'll all bend to the right knee .

Take the left ankle just past it , holding the right shin or hold behind the thigh thread the needle post another pose to stretch the hips open .

Keep your breath nice and steady .

Inhales and exhales through the nose .

Now draw both knees into the chest , start to rock back and forth .

Try use your belly muscles to help you to sit up if not roll to the right and pressure yourself up .

And then we'll come forward onto our hands and knees , wrists , under shoulders and knees and hips extend the right leg back and then extend the left leg back for plank poses and lift the backs of the knees up .

If that's too much knees can come to the floor , always your choice .

So use the belly muscles to lift use the backs and knees lift up .

So you're using those parts of the body .

More arms and shoulders are used a little bit less , keep the back of the neck long and the tail bone is gonna reach to heels .

Then we're gonna take the knees down .

We'll roll off to the right side , the right knees down and stack the left hip over the right , reaching left arm up .

So this is a variation of Vasta in a side plank , then back to the knees back to plank lifting up or keep the knees down .

Your choice .

We're building strength here in plank pose .

So knees down , if needed , then we'll roll to the left side .

The left knee stays down , reach right arm up , shoulders are in line with each other and keep the top hip stacked above the bottom half and then back to table elbows or sorry , upper arms spin back and downward facing , duck , tuck the toes .

If you want to bicycle the legs here for a few breaths , please do helps to stretch out the hamstrings a little .

But remember we want length in the spine .

So stretch back , even if that means that your knees are bent some , it's ok and how it's a plank top of a push up again .

Exhale teranga , knees down , inhaling upward facing dog , roll shoulder heads back and then exhale downward , facing dog .

Now I did up , dog probably I should have done cobra .

So I forgot about my cobra .

Please feel free to stay with cobra .

Look up and step the feet up to the hands .

Take an inhale , come halfway up and then exhale to fold hips over heels .

Unless the knees are bent , inhale , press down through the feet with and , and exhale to face the long way on your mat .

The long side reach your arms out , wrists are above ankles , turn the right leg all the way out , then shift the hips back and take your right hand down to your chin or maybe to the block on the pinky toe side of your foot .

I'm gonna press a weight into the base of the big toe of the right foot and draw the front , sitting bone under you .

Bottom ribs will come forward and the top ribs will spin back , keep the front leg nice and firm in this triangle pose .

And then looking down inhale to come up to the other side , left leg all the way out , back toes in line up front heel and back arch , shift your hips back , lean as far forward as you can to get length in the bottom side of the torso .

And then take your left hand down and reach up through the right arm , front of the head is reaching forward .

And then if it feels ok on the neck , look up at your hand , you're lengthening from your navel all the way up into your chest and finding as much length as you can into the torso .

Then look down to come up on the inhale .

We're gonna move into proto poo feet are parallel inhale , open up the chest , look up , exhale , hands to the floor , then lengthen once more on the inhale and crown of the head down toward the floor on the exhale .

Of course , crow of the head may not be touching or may not even be close .

It doesn't matter but do let the neck release and then hands to hips .

Inhale to come on up and we'll come back to the front of the map today .

We're gonna add half moon post .

And so if you do have blocks , get them handy , inhale , sweep the arms up , exhale , fold forward , hinging from the hips , inhale , come halfway up , fingertips to floor or hands to shins , exhale plank .

Knees can come down here at any time holding plank .

Now I'm gonna roll to the pinky toe side of the right foot .

Lift the left leg up .

You can take the bottom knee down just like we did before .

Just drop that bottom knee down and then back to plank , lift the hips down dog .

This is called a side plank takes a lot of core strength .

So inhale plank feet together , roll to the left side , bottom knee is a welcome to come down for more support .

Otherwise you're lifting the hips gently tailbones reaching to heels , shoulders are in line with each other really sit back down to plank and Teranga knees can be down inhaling cobra or upper dog .

Exhaling to down dog and breathing here .

Remember take the knees down and rest .

That's always always a great option , bend the knees and I hopped forward this time on the inhale .

You may step , exhale , fold , excuse me , inhale , reaching up and then exhale to turn again to the long side of the map and turn the right leg all the way out line .

Appeal to arch , inhale , shift the hips back , lean forward and down again for triangle post .

So we're gonna reach up through the top arm , firm the leg .

Now take your left hand to your hip , grab your block , take it 6 to 12 inches in front of you .

And then when you're steady , float the back leg up , you can walk it in first and then float it up .

Top arm floats up to the ceiling if that's ok .

If you're um if you are stable enough and then slowly we'll make our way down and back into triangle pose .

And I know that's a little bit tricky , but we will work on it some more .

Let's do the left side .

Now , left leg out heel to arch , shift the hips back and reach out and down .

This one is tough for balance as well as we need the strength for it .

Stretch up through the top arm .

And now right hand to hip , bend the front knee , walk the back foot in a little bit .

And then when you're ready , lift it up , maybe stretching that top arm up as well .

Shoulders are in line reaching tail bone to heal the lifted legs heal is about the same height as your hip .

Make sure the standing legs , foot is still parallel with the outset of the mat .

Then slowly , slowly , we'll make our way back into triangle post .

So as I said , it is a little tricky .

Let's look down and had to come up .

So if you didn't get it right away , no worries , step or hop your feet together and come back to the front in house .

Sweep up aha fold in hell halfway lift , then then exhale back into plank and again , top of a push up , chatter on your knees can be down and then come all the way to the floor , untuck , the toes , arms alongside your torso and inhale shabo .

And a lift up .

Inner thighs will lift up toward the ceiling and widen through the collar bones and keep the back of your neck long and then exhale rest .

I'm resting my forehead on my hands because it's comfortable .

You could also take one cheek down to the floor , then interlace the fingers at the low back or hook the thumbs inhale , lifting again , legs are lifting from the inner thighs , pull the belly away from the floor lengthen your tailbone towards your heels and then release and rest in the forehead down , or you can take the other cheek down to the floor .

So it's important when we're doing our back bends to create length .

So let's bring the arms by your sides .

So that's why we want to lift and lengthen the tailbone to the backs of the knees as you lift up .

Now bend the knees , maybe you'll reach the feet if you've got the feet lift up and press them back , but still lengthen the tailbone to the backs of the knees and lift the hip points up toward the lower ribs .

So we want to length and length and lengthen and then release that one is called Neo .

And don't worry if you didn't reach the feet , you just stay with the shala Bosna pose and then up onto the knees stretch in the child's pose and just reconnect yourself with your breath .

And now we'll make our way back up and just shift one hip off to the side .

So you can come to see in inhale , reach up tall , the arms , exhale hinge from the hips for reach your legs or your feet .

Then lengthen as you inhale and exhale to extend forward , the crown of the head will reach toward the feet as you create length through your torso through your spine .

So remember , try not to round the upper back , try to lengthen it instead .

And you're welcome to use a strapper on the feet if it's hard to reach inhale lengthen and then exhale , release , bend the right knee , the right left hand behind , inhale right arm up and exhale .

Take it to the inside of the right knee and twist the left toes pull back .

So as you inhale , you'll sit a little bit taller and then exhale , maybe you can twist a little bit deeper using the breath , never forcing inhale , head to center and released and then will bend the left knee , right hand is behind the back .

Inhale .

Tall exhale , left arm comes across to twist every inhale .

See if you can create any more space between each vertebra , every exhale .

Maybe you can twist in a little deeper .

Yes .

In he'll head to center exhale to release and then we'll come onto our backs and make our way right into .

So extend the legs , allow the feet to flop open , get yourself nice and comfortable .

Once you feel comfortable , allow everything to just relax as you're resting here a little longer .

Our quote comes today from Amelia Barr and start to make movements to stretch yourself through arms and legs .

Amelia Barr says time is a very precious gift so precious that it is only given to us moment by moment , swirling on to the right side , gently pressing yourself up , find a comfortable seated position , bring the palms together in front of the heart .

Let's bring our hands to our foreheads to remind us to have clear and loving thoughts , our hands to the hearts to remind us to have clear and loving intentions and our hands to the mouth .

Reminding us to have clear and loving communications , sending out wonderful energy to all beings everywhere .

Now must stay good job .

Day 14 , you are halfway done .

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Bye .