Yoga For Beginners At Home 30 Day Challenge (20 min) Day 13

Hello , it's Leslie Fightmaster .

Welcome back to day 13 in our 30 day beginners yoga challenge .

We're gonna start sitting up nice and tall and bring your hands together in front of your heart .

Now , remember you can always sit up on a blanket to lengthen your spine and just take a moment here to set an intention for your practice and then we'll roll forward and make our way into extended child's pose .

So this child's pose , the arms are reaching forward , wrists and elbows are off the mat , spread the fingers nice and wide and then come up onto the knees , tuck the toes with the knees bent , make your way into down dog and then start to bicycle the leg , spending one knee in the other .

So we are progressively getting into a little more , a little more difficulty in our practice .

So please remember to push the pause button , take a child's pose any time .

Inhale plank , top of a push up tailbones , reaching to heels .

You can always take the knees down .

Let's all do that and exhale lower to the floor .

Inhale little cobra peeling the chest up , press all the toenails down this time will come up into spinks , pose , elbows are right below the shoulders , gently , draw back on the arms , keep tailbone , reaching to heels and lift your belly and then lower down , pressing up to plank .

Knees can stay down for that and make your way into downward dog .

Then we do have some to down dog .

You can always skip them inhale , lift your right leg up from the inner thigh .

Exhale , step it up by the right hand , left knee , down , inhale for low lunch .

So come on up , start to sink your hips forward any amount .

Make sure the knee stays over the ankle on that right foot and lengthen up tall and then exhale , bring the hands back down and step back into down dog stretching all the way back in how the left leg up from the inner thigh again , exhale , step it up by the left hand .

Now , if it doesn't make it , you'll pick it up and put it there right knee down , pat up the right knee .

If you need any padding , sink forward with the hips , keep the belly lifted as you reach tall .

Tail bone is lengthening toward the floor and exhale , bring the hands back down and back into plank and then lower all the way down .

Knees can come down first , inhale cobra or upward , facing dog up dog , the thighs and knees are off the floor and then exhale , make your way into down dog .

They're gonna walk the hands all the way back to the feet into , in a forward fold .

So if you can straighten the legs , then do pull up on the kneecaps from the quadriceps .

Otherwise you can keep a little bend in the knees , opposite elbows are being held and new rocking side to side .

So walk ourselves back in a down dog arms , our shoulders distance apart and the feet are hips distance .

Remember to draw the lower belly in and up , moving the weight up into the hips and stretching it down toward the heels .

Look forward and step the feet up .

Take an inhale .

Come halfway up , lengthen , exhale , folding forward , bending the knees .

If you need to press through the feet , inhale to rise up , look up , lengthen , exhale to , to the front of the mat , finding your in a pose pressing evenly through the feet .

Inhale , sweep the arms up , exhale forward , fold , hinging from your hips as you inhale , come halfway up , lengthen the spine .

Hands to shins exhale , step back into playing top of a push up knees to the floor , shift forward , exhale lower until your shoulders and your elbows line up .

Then inhale to upward dog or cobra and exhale to downward dog .

Gonna work a little on our , that's where we land with bent elbows , the shoulders in line with the elbows , we'll do it with the knees down .

Look forward , either stepping or if you hop , you can hop forward , inhale lengthen and exhale to fold .

Inhale , press down through the feet , look up , lengthen and exhale back to , to and inhale again to sweep the arms out around and up .

Exhale , fold forward , keeping the spine as long as you can inhale , lengthen out the spine , chest forward and exhale back into plank .

So tailbones reaching to heels , belly lifted and lift the backs of the knees up , then just gonna lower a little bit down and inhale into up dog or cobra and tuck the toes .

Exhale , lift the hips into downward dog stretching back here .

Inhale , lift the right leg back and up from the inner thigh .

Look forward .

Ex he'll step it up right in the middle of the hands , back , foot flat , come up into Warrior two , make sure the right knee is over the ankle and it points directly over your middle toes .

Now interlace the fingers or hook the thumbs behind you .

Inhale , open the chest and exhale to fold forward .

A little variation to open up the hips , keep pressing through the outer edge of the back foot .

Make sure you have weight in that back leg .

Come on up , reverse your warrior .

So left hand moves down the leg , right arm up and then exhale right form to right thigh , left arm up and over , or maybe your right hand will reach down to the pinky toe side of the foot on a block or maybe even the floor and then inhale let's make our way back in a warrior two and then exhale , take the hands to the mat and come to plank chaa knees down shoulders no lower than elbows than inhaling upward dog or Cobra was your choice .

And then down dog , exhale left leg up to take an inhale , exhale , step it between the feet .

Inhale warrior too .

Again , line up your front heel with your back arch and make sure your knee is over the ankle pointed right over the middle toes , sink into the front knee , any amount and gazing over the fingertips , lift the chest , but let the shoulder blades draw gently toward the waist , then interlace other pinky or thumb on top .

Inhale lengthen and then exhale , fold .

The left shoulder is moving toward the left knee .

It may make it to the knee , it may not , but that's the direction it's going .

And the arms are lifting up to stretch out the shoulders and then fact to where you to exhale and then reverse , strap the right arm , reverse .

This is a side stretch .

They're stretching the side body .

Then he'll come up left forum to the left thigh , right arm up and over and sinking the hips a little bit forward .

If you'd like , you can take the left hand of the pinky toe side of the foot on a block or to the floor .

Take one more breath as if you could turn your belly button up toward the ceiling .

Inhale back to Warrior two and then exhale , windmill the arms down .

So you can always go right to down dog or come to plank lower a little bit , drop the knees , then shoulders to elbows and inhaling upward dog , then exhaling down dog .

So when you're practicing chatter , it's important to keep the belly lifted .

So the low back doesn't over ach also use your leg muscles , especially if knees are off the floor .

Look up and step your feet forward , take an inhale and length them and the next he and fall inhale , rise up , pull the ribs in as you stretch tall and exhale the hands to the heart .

We're gonna take a little balance .

The right foot will come up , left foot down , take your right foot anywhere above or below your knee and then drop your right hip down .

If your steady reached the arms up , draw the left hip in towards center , find a spot to focus on that isn't moving , that's going to help with your balance , relaxing the shoulder blades as you stretch up tall , then point the knee to the front and will extend the leg straight ahead .

Lift it any amount it can be low , it could be high .

This is a great one to strengthen the hip flexor and we'll do the other side , left foot up anywhere above or below the knee and then drop the left hip down , inhale arms up , still focusing on your steady drift or focal point , draw the right hip in towards center .

We relax the shoulder blades and lift the belly and then point the knee to the front and extend the leg .

Hold it up as high as you're comfortable with .

The higher you hold it up , the more flexibility it takes and the more strength .

So starting lower is fantastic and releasing back down .

Sometimes the balancing can be really difficult but don't despair .

Different days bring up different balancing points .

So inhale , bend the knees coming to chair post , sit back in your imaginary chair and then exhale , fold forward in Halcomb halfway up in Langham , exhale to plank pose and then knees down , lower , halfway , inhale to upward dog or cobra and then exhale , lift the hips to downward dog .

Right leg lifts on the inhale , exhale , step it up , spinning the back heel flat line up , front heel with back heel , inhale , reach up tall warrior one , Vera Prasanna , one draw the right hip back .

The left hip comes forward trying to square the hips toward the front of the map and then exhale , bring the hands back and go into downward facing dog .

You feel like you can always , well , not this time left leg up .

Inhale .

Aha will step it up , spin the back , he'll flat .

I was gonna say you could take a but there wasn't time inhale to come up lengthen the tailbone down , pull the left hip back and the right hip will draw forward , the triceps will spin toward the front of the map when you're breathing and then exhale , hands back down to Plank , pose to chatter on just a little tiny bend of the elbows , bend back , inhaling Cooper or updo , exhaling down dog .

Now , take the knees down , take a break .

It's a nice time for when you can push the pause button .

If you like , if you're still with me , come forward into plank .

So we wanna watch that .

The buns don't stick up or they don't drop down .

So we don't want an Archie back , but we don't want our hips up in the air .

We want a straight line and now come onto the knees and release the fingers for dolphin .

So the elbows right under the shoulders as you press into the forms , lift the shoulders away from the floor and just like down dog away , goes up to the hips and reaches back to the heels .

Dolphin pose helps to open up the shoulders and take the knees down and rest in the child's pose .

Coming back to your nice , steady breathing and let's come back up to the knees and tuck the toes making your way into dolphin again and stretching the weight up to the hips and reaching down , lifting the shoulders up and make sure your elbows don't go wider than the shoulders .

They want to do that many times .

So just check and then we'll come back down to the knees , child's pose and then back up , tucking the toes for down dog again and we'll come forward and sit either stepping or hopping forward and then lie back for bridge post .

So bending the knees that feed our hips distance , inhale , lifting into bridge , roll the shoulders under , keep the chin away from the chest and spiral the thighs in toward each other .

Outer edges of the feet stay parallel .

They want to turn out .

So check that and then lower and rest and just let your knees drop in toward one another .

Let them touch and then setting up again , come back to bridge , lift up , roll your shoulders under , maybe interlace the fingers if you can and then lengthen the tailbone toward the backs of the knees and lift your frontal hip points up toward your lower ribs .

Keep the breath nice and steady and then release .

And this time we'll hug the knees into the chest , gently rocking here side to side and they'll start to rock back and forth up and down the spine .

Take two or three rocks and come all the way up , sitting tall and done .

Docia extend the legs , bring the hands right next to the hips and press gently down and then will bend the right knee , inhale , reach up tall , exhale hinge from the hips forward .

Janish your saa inhale to length and through the spine .

Keep the length as you come forward instead of rounding the back .

So instead of thinking head to knee , think belly to thigh and gaze toward the foot .

Also feel free to use a strap inhale to come up straight in the right leg .

Bend , the left reach up inhale .

There's a slight turn toward the straight leg as you exhale to come forward .

So don't let the head drop down .

Don't let your background inhale lengthen and exhale to extend .

Always want to find space in the body in our yoga practice .

Inhale , lift and exhale to release and then onto our backs , bend the right knee into the chest and then take it over to the left side and twist .

If that's too intense , you can always bend both knees back to center , draw the left knee in and the next he'll take it to the right side .

Look over the left shoulder as long as it's ok with your neck in health center and we'll get ready for our final resting post .

So take a few moments to get comfortable , let your feet arms by your sides with your palms up and tailbones lengthening toward the heels and collarbones are wide .

And if you'd like , you can rest your head on a , just a thin pillow or a blanket and you can also roll up a blanket under your knees .

If your low back needs a little support , once you're comfortable , let everything go completely relaxed .

Start to make some movements to stretch the arms and legs and bend the knees rolling to the right .

Our quote today is from Annie Dillard who reminds us how we spend our days is of course , how we spend our lives .

So coming back to see it , let's take the hands together hands to forehead , reminding us to have clear and loving thoughts .

It's hands to the heart center to remind us to have clear and loving intentions and our hands to the mouth , to remind us to have clear and loving communications , sending out wonderful energy to all beings everywhere .

Now must stay .

Thanks so much for joining today .

Tomorrow is two weeks .

Can you believe it halfway done ?

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Bye .