Yoga For Beginners At Home 30 Day Challenge (Day 9) 20 min

Hi , it's Leslie Fightmaster and welcome to Day nine .

So we're gonna start on our backs today .

So getting comfortable who's bending the knees ?

Take a few rounds of breath so that we can center ourselves .

So long breaths can set aside all the things that you need to do today and all the things that have already happened and just be present with your breath .

Take a moment to notice the parts of the body that are touching your mats just being aware .

Now , if you have a yoga strap , grab that and put it on the ball of the right foot , extending the left leg out .

Now , you might not be able to get the leg all the way up .

It's fine .

Just hold the leg wherever you can .

And if you don't have a yoga strap , you can use a belt or a tie or a towel , I'm gonna hold the strap with the right hand or wrap it around if that's easier .

Now , the left leg is active , still pointing the toes up toward the ceiling breathing here .

Be sure that you're not creating any tension around your neck or shoulders where you're holding that strap on the right side .

Now to your left hand to your left hip , as you exhale , start to open the right leg to the right , the left hip is gonna want to come up off the floor .

So don't let it if it does stop there , re ground it and you might stay there and go as far out to the right as you can comfortably while keeping the left hip pressing down .

Look over the left shoulder unless it bothers your neck .

So a couple of breaths here again , release any tension in the neck , the shoulders , check the jaw , inhale , center , we switch hands with the strap again and A I take it to the left and twist .

So instead of letting the foot just rest on the floor , keep it active and you can use as much slack on the strap as you like , look over the right shoulder .

Unless it's a bother for the neck and turning the belly up toward the ceiling .

It's a nice twist .

It's good for digestion .

It's good for the health of the spine and help bring the light to center and then exhale , draw the leg a little closer , lift your head and shoulders up as if you're gonna touch your knee and your nose , pull the belly in , use your belly muscles no more arm muscles last and release it .

Take a breath .

Your right leg might feel a little bit longer than your left leg .

It's kind of a cool feeling , bend the left knee and they'll stick the strap on the ball of the left foot .

The left hip will drop forward toward the right foot and then hold the strap in the left hand .

Feel free to wrap the strap around your hand .

If that's more comfortable and keep your breath nice and steady .

I don't really think any tension you might find and I'll take your right hand on your right hip .

Exhale and open the left leg to the left , but keep the right hip pressing down , look over your right shoulder and keep your right leg nice and active as well .

So the right toes are still pointing up to the ceiling breathing here , long smooth breaths in and out through the nose .

Remember you're shy breathing with that slight constriction in the back of the throat and then in help bring the left leg back to center , switch hands with the strap and Ax Hale , take it off to the right and look over the left shoulder .

It becomes a little bit more difficult to breathe in a twist .

So be sure that you are paying attention to your breath and that it is as strong of a breath as it was before you were in the ret and then inhale the like to center and exhale .

Lift the head and shoulders up , draw the left leg in , keep breathing and now pull your belly in , use your belly muscles more arm muscles less and then release it and we'll put the strap off to the side and just lying there , punch chose up to the ceiling anyhow , reached the arms up and over .

And remember the , instead of letting the rib cage pop up and the tailbone or the low back over arch , draw those in trying to keep the ribs in and do it again .

Inhale , reach the arms up and over .

Draw the front page in , reach the tailbone toward the heels .

Exhale , bring the arms back down and then bend the knees rolling to your right side .

And with the left hand , make your way up , come forward onto the hands and knees , wrist under her shoulders , knees and hips inhale , bring the chest forward , lift the chin and tail bone up and exhale .

Press away from the floor around the back chin to her chest , inhale , burying the chest through widening the collarbones and exhale , tuck the tailbone and draw the collarbones in toward each other .

Inhale .

Lift up through the tail bone , lift the chin , chest forward , exhale and dome the upper back like a Halloween cat .

Now walk your hands forward about a handprint , turn your inner elbows toward the front of the mat gently .

So you're spinning the triceps back , tuck your toes , lift your knees and hips for down dog and then bicycling the legs for this one , just check to be sure that your arms or shoulders distance apart and your feet are hips with bend , both knees , hips are up high and then straighten out the legs and then in hell will make her way forward into playing po holding plank .

Lift the belly lift the backs of the knees .

You can take the knees down any time .

Now , let's take the knees down and lower all the way down to the belly .

Inhaling for cobra , pull the hands toward the feet , keep the chest wide , All 10 toenails on the floor .

Exhale , press to the knees , tuck the toes and again to down dog .

I check in with your breath here , making sure your inhales and exhales are equal .

Then look forward , stab the feet to the hands , take an inhale , come halfway up length in the spine .

Exhale full .

If you can't reach the floor and have a block , put your hands on the block hill , pressed for the feet to rise all the way up , exhale and bring the hands .

Keep the arms up from turning the palms toward the back of the mat slightly to spin the triceps forward and no exhale the arms down back to the front of the map .

Find your cena press evenly through the feet .

Inner and outer arches .

Lift up , inhale , sweep your arms up , pausing here and then exhale .

Folding the crown of the head is reaching toward the floor hips or over the heels .

If your legs are straight in hill , halfway lift , I exhale back into plank .

Keep again , lifting the backs of the knees , shift forward , knees up or down , lower to the floor on your exhale hands by low ribs in a pose low or high or upper dog .

Thighs and knees up back , they'll tuck the toes come back into down dog .

So just breathing here , draw the front ribs in .

Draw the belly in , keep the arms and the ears in line .

Look forward stepping or hopping the feet in hell .

Look up ax .

He'll fold and he'll press down through the feet to rise up .

I and then can inhale , sweep the arms out or running and up .

Acts have fed into in hell halfway up and he'll step back and hold plank and then chatter on the knees down .

If you wish inhaling cobra or upward facing dog and exhaling tuck the toes downward , dog inhale , right , like lifts and exhale .

Bring it forward .

If it doesn't make it all the way to the hands , you use your hand to press it there in the back heel flat , come on up a warrior too and line up front heel and back arch over the fingertips , press the back thigh back and drop the front hip down , then lean forward right for him to the right thigh .

Reach the left arm straight in front of you , then palm faces the front of the mat and now wrap it around in line with the ear weighed in the front foot toward the heel and through the back foot , the outer edge and hell Warrior too .

Exhale , windle the arms down , come back into plank .

You can go right to down dog or chat on your knees up or down .

Inhale cobra or upward dog and then exhale , make your way back downward dog and breathing here again .

Even out your breath , left leg up , inhale and exhale , step it up , pick it up and put it there .

If it doesn't make it spin the back heel flat .

Come on up on your inhale .

For Warrior two lined up heel to arch , bend into that left knee .

Make sure it's over the ankle , lean forward , take the left form to left thigh , reach the right arm straight out in front of you and then pink your finger down , wrap it around in line with your ear .

So the tricep on that top arm is spinning forward .

Nice , steady breathing again .

Continue always reminding yourself to return to the breath .

Press into the front heel .

Inhale Warrior two and exhale Millie Armstrong coming right into down dog or some of you might come to plank and lower chatter on your knees up or down and inhaling to upward dog and then exhale , meet us in downward dog and of course , take the knees down for a rest if you'd like , look to the hands , step the feet up , inhale , lengthen , exhale fold , press of the feet rise up as you inhale .

Ex so finding our again , I'm gonna keep the right foot in front , step , the back foot back about 3 ft , but keep the hips squared toward the front of the map .

Imagine you've got a block between the inner thighs .

Inhale arms to a tee exhale , bend the elbows , either press your fists together or your palms .

Whatever works you pull in the right hip , back lengthen as you inhale , exhale halfway down .

Pause here for a moment .

We want to make sure that the shoulder heads stay lifted .

And then if you like to go deeper , you can fold in another breath here from the leg muscles in and release the hands to hip .

Step the right or the left foot next to the right .

And that will keep the left foot forward and step the right foot back .

So the hips wanna open in this one .

So make sure the right toes face the front , right corner of the map , hips face straight ahead and then inhale arms up , exhale , bend the elves , either press your fists or your palms together behind you .

And now where all their shoulders open , inhale hinge from the hips .

Exhale .

And again , be sure to lift the shoulder heads to keep the collarbones wide , keep that front leg bend , but try not to lock the knee joint .

We want to keep the muscles engaged , but we don't want to overstretch gazing toward the foot .

Just another breath here or two and in , I exhaled to release and back to at the front of the map and he'll sweep the arms up ax , he fold in , in hell length it ax .

He'll step back right into downward dog .

This time .

Arms and ears are in line and then let's take the knees down .

We'll come through and sit onto the back , walk the heels under the knees and then take your right ankle just past your left knee and hold the left leg .

You can hold the leg on the shin or behind the thigh .

We can also use a strap or a , or a tie or belt here .

Be sure to flex the right ankle , pulling the toes back .

Now , let's take both legs over to the left side .

So you can also just take a regular twist or you could keep them in that same position for thread , the needle and just take them across that way in health center .

Then now , right ankle past left knee , flex the right ankle and bring your hands through , holding on to the shin or behind the thigh or use a , use a strap if you can't reach .

So as always , it never ever , ever matters how deeply you get into a pose .

It just matters that you feel a stretch and let's release that and take the legs over to the left side , looking over the right shoulder .

So you're welcome to keep the legs in the same posi position or you can choose another twist .

I'm getting a little tongue tied at the end of this one and now back to center as you inhale , and we'll hug the knees into the chest and then take the feet to the floor and we'll make our way into , allow the feet to flop open .

You can always keep the knees bent too .

If you have anything going on with your back , bring your arms out to the sides , palms up and just let everything sink in and relax .

I will be back in a few moments .

So , are you resting a little bit longer ?

This is another quote from the book called Seven .

How many days of the week can be extraordinary .

Each day of the week comes to us with gifts and possibilities in its hands .

But because of our routines , we often don't see them or can't reach out to them in our rush to make a living .

We forget to live , taking a couple of long deep stretches and breaths , rolling to the rights and make your way up to seated .

I know that you are not forgetting to live today .

Let's bring the hands together hands to the forehead , reminding us to have clear and loving thoughts , our hands to the heart , 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 .

I must stay .

Thanks so much for joining us today .

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Bye bye .