Hi, it’s Lesley Fightmaster Welcome to day 3 And here we go, we’re gonna start again on our backs So remember the breath Let’s bring the hands on the ribs again today Ribs and belly can feel the breath, inhale and expand those areas And actually can feel it come all the way up onto the chest on the inhale As you exhale, feel the breath empty all the way out slightly pulling in the belly Keep that little constriction in the back of the throat for ujjayi breathing And just a reminder: don’t forget to suscribe today while you’re here, we would love for you to join our Fightmaster Yoga community We’re gonna draw the right knee in again, extend the left leg out And circle the right ankle, so like to warm up the ankles and the hamstrings Circle in the other direction And then extend the right leg up, extend it out, straighten the leg as much as you can Flex the ankle on the right foot Continuing that steady breath, allow the shoulder blades again to relax a little, make sure that you’re not creating any tension We’re gonna hold the right shin and open the leg to the right side But, instead of letting your left hip roll off the mat, try to keep your left hip grounded down So as the right leg goes to the right, the left hip pops out, then don’t go quite so far Look over the left shoulder unless it bothers the neck Breathing here It’s a nice gentle hip opening Then come back to center as you inhale And on the exhale, we’ll twist So take the right leg as far over toward the left side as you can comfortably It may or may not touch the floor Look over the right shoulder And gently try and turn the belly to face up toward the ceiling And then back to center on your inhale Now extend the right leg out, draw the left knee in, circle the left ankle in one direction And reverse Inhale, left leg up Reaching it up. Keep the right leg extended, pull the toes back so the right leg is active Left leg is as straight as it will go Keeping a little bend in the knee as needed Now, as you continue, your hamstrings will stretch out more and more But if your leg is straight, pull up on the knee cap, firm the quadriceps, the big muscle on the front of the leg With all that stretching it’s important to also engage the opposing muscles So if you’re stretching the hamstrings, you engage the quadriceps Then we’ll draw the leg in, hold the shin with the left hand, take the left leg to the left, but keep the right hip pressing down So if the right hip pops above the floor, don’t go quite so far to the left Look over the right shoulder, breathing here So again the breath is so important So as we take time to focus on our breath, it helps to relieve stress Just lengthening and focusing on the breath Which is why yoga is so wonderful for stress relief So we’re starting off our classes a little bit shorter So come back to center and then we’ll twist Take the knee to the left, look right So we’re starting off with some shorter classes in these 30 days and eventually they’ll start to lengthen My hope is that by the time you finish these 30 days, if you wanna keep practicing everyday you can practice our 90 days yoga fix So come back to center And flex the ankles lying on the back, natural curves of the spine Inhale, reach the arms up and over Keep the ribs and belly in Draw the hip points up toward the lower ribs, tailbone reaches toward the heels Exhale, arms back down Just remember: only take the arms as high as you can without over arching the back Inhale, arms reach Without letting the ribs pop out Exhale, arms down And then bend the knees, roll to the right And carefully come up, press the left hand down, let your head come up last as you come to sited And then rolling forward to table position Your wrists under shoulders and knees under hips Inhale, warming up the spine, bring the chest forward, lift your chin, lift your tailbone up Exhale, round the back, chin toward the chest Inhale, drop the belly, lift the tailbone Exhale, rounding, press away from the floor gently, pull ribs and belly in Inhale, bringing the chest through Exhale and rounding the back And then coming to neutral, extend the right leg back, toes tucking under And then we’re gonna lift that right leg, remember: from the inner thigh Don’t let your back arch like I’m showing Keep the ribs and belly pulling in Outer right hip drops down, don’t let it lift Drop the belly down though And lift that left leg up Drop the outer left hip down Don’t open the hip, drop it down Reach the right arm forward Stretch through the arm and the leg, but keep drawing in ribs and belly Breathing here It’s a little trickier, in fact, sometimes they call this one tricky cat And then back to table Once again, right leg back Lift it from the inner thigh, drop the outer hip Left arm reaches forward Left hip pins in toward center Pull the ribs and belly in strongly You might start feeling this if you’re not already Lot of muscle in the back and belly needed Set it down, left leg back And we’ll lift the left leg up, drop the outer left hip down Reaching the right arm forward Pull the ribs and the belly in So our yoga practice makes us flexible and strong So we’re gonna settle all that down and come to child’s pose Hips back toward the heels as much as they will Reach the arms forward, spread out the fingers Inhale, drop the belly, lift the chin and tailbone up Exhale, rounding the back And then tuck your toes under, downward facing dog bending the knees So stretch back as far as you can Then knees back down, child’s pose Spread the fingers nice and wide, keep the arms straight Inhale, back up onto the hands Chest forward, drop the belly, little back bend And then start to round the back, tuck the toes under, lift off the knees but keep them bent Keep your hips way up into the air Now, start to straighten the right leg, keep the left knee bent And switch Just gonna bicycle your legs And then take the knees down again to rest in child’s pose So we do downward facing dog a lot, it is a great posture for lengthening the spine, taking away any compression in the vertebrae So we’re gonna come back up, bring the chest forward, drop the belly, lift the tailbone Then tuck the tail, tuck the toes, lift the knees, adho mukha svanasana: downward facing dog Straighten the legs any amount But remember: if you’re coming foward, then keep the knees bent, keep the hips high so you’re stretching out the spine So we compress our back when we’re sitting or walking, standing, especially running So downward facing dog is almost like being in traction so we’re going, actually it’s like being in traction, we’re upside down, it’s an inversion And we’re allowing space between each vertebra to get longer, so bigger space We’re gonna walk the hands and feet toward each other, any way you can And bend the knees as needed Now, bring your hands to your hip bones with bent knees With a long spine come all the way up So we’re not gonna round the back, we’re gonna keep the spine nice and long We’re gonna find tadasana So this is our blueprint pose for all of our standing poses Feet are together or hips width apart, but make sure the outer edges of your feet are parallel And start to notice your feet and how they feel on the floor, we wanna press evenly So you’re gonna rock a little back and forth but press evenly through the base of the big toes, base of the little toes and our outer heels Press your thighs back but then lengthen your tailbone down, because we wanna keep those natural curves Pulling the belly Keep the ribs drawing in Lift the chest, shoulders up, back, down and then just let everything soften Keeping the belly lifted. Chin is parallel with the floor Legs are active So now, each vertebra is stacked on top of the one below. This is safest position for you skeleton to be in, in tadasana pose Inhale, palms face up, sweep the arms out, around and up Now just like when we’re on the ground, we wanna overarch the back sometimes, ribs out. So instead pull the ribs in, keep lengthening the tailbone. You might take your arms wider or more in front of you, so they’re not all the way up by the ears Exhale, arms down Inhale again, sweep your arms out, around and up As you reach up, make sure your shoulder blades draw down toward the waist a little We don’t want the shoulders all bunched up by the ears Exhale, and arms back down Inhale, sweep your arms out, around and up Reach out tall, straight arms, don’t let the ribs pop out though, pull the ribs in and reach the tailbone down Exhale, arms down Inhale, sweeping the arms up Elbows straight Exhale, hinge from your hips so hips will go back as you start to come forward So forward fold: your hands may not touch the floor, bend the knees as much as you need to And you might just have your arms hanging off the floor, it’s fine. Or hands on shins So let’s inhale, fingertips to the floor, or hands on shins or thighs to lengthen the spine This is called ardha uttanasana Then exhale, fold forward any amount, bending the knees as you need to. Hips above the heels if the legs are straight though Come half way up again And now bend the knees and hands to the floor, we’re gonna come right back down to the knees And sit back onto the heels This is called vajrasana If it hurts your knees, don’t sit all the way back onto the heels The knees are about as wide as the hips, lift up your chest Lengthen your spine If this one hurts, sit in a different position Now take your right ear to right shoulder, take your right hand on the head, not pulling but just resting up there Extend the left arm out and flex out the wrist. We’ll stretch out the neck a little Breathe into the left side of the neck And then head to center Exhale, left ear toward left shoulder, left hand on the head, right arm out, flex the wrist Relax the shoulder blades, keep lifting the chest, make sure the upper back is not starting to round Inhale, back to center And now, we’ll come right onto our backs again So make your way down Right ankle just past the left knee: thread the needle Remember you can hold the shin or you can hold behind the thigh or you can always keep the left foot on the floor Check in with the breath And release Left ankle just past right knee, flex the ankle, hold the right leg to the shin, behind the thigh or keep the right foot on the floor Breathe nice long breaths And release Wanna take the sole of the feet together and let the knees drop apart If you have yoga blocks, you can put them on the outsides of your thighs or you can make fists with your hands and let your legs rest on your fists This is called supta baddha konasana If it is not comfortable for you to be in this position, then either extend your legs straight out or you can bend the knees and put the feet onto the floor And now, we will extend ourselves, our legs out into savasana So, remember tailbone is gonna lengthen to the backs of the knees. If you were comfortable in soles of feet together, knees apart you can stay there for your savasana today Or there’s always bend the knees, feet onto the floor But most importantly: let everything relax Quiet mind and quiet body, savasana We’re gonna start to reawaken the body Our quote today, which I just said earlier: “Yoga is not a religion, it is a science. Science of well being, science of youthfulness, science of integrating body, mind and soul” by Amit Ray Roll to your right side and slowly make your way up to sited Bring the hands together, sit up nice and tall in any comfortable position And hands to the forehead to reminding us to have clear and loving thoughts Let’s bring our hands to the heart center so we can be reminded to have clear and loving intentions And bring the hands to the mouth to remind us to have clear and loving communication Sending positive energy to all beings everywhere, namaste: the light in me recognizes and honors the light in you Please don’t forget to subscribe, visit fightmasteryoga.com and join our mailing list And we also have a donate button on our website, plus a Amazon link on the front, a little banner. So if you ever shop through Amazon, go through our banner, that really helps us Thank you so much! Bye-bye!