Beginners Yoga (Morning Class) 15 Minute Practice – Day 7 | Fightmaster Yoga Videos

Beginners Yoga (Morning Class) 15 Minute Practice – Day 7 | Fightmaster Yoga Videos


– [Leslie] You are about to practice 15 minute beginner’s morning yoga. Welcome to Fightmaster Yoga,
I’m Leslie Fightmaster. We’re at day seven and today’s class will be just a little bit gentler. So we’ll revisit our ujjayi breathing, do some nice movements,
some gentle movements to wake up the body and
lengthen the breath. And today you’ll feel better. Our winner today, day seven, of a free JadeYoga mat, is
Sophia Djorv, from Sweden. Congratulations Sophia. Now it’s not too late for
you to win a free yoga mat from JadeYoga. They’re amazing,
wonderful, incredible mats. If you would like to enter to win, all you have to do is go to fightmasteryoga.com/freemat and you have to be
subscribed to this channel. So don’t forget to subscribe and push the like button. If you think that this program
is starting to create peace and you like peace. Let’s begin sitting up nice and tall. Close your eyes, take a breathe or two, crossing at the shins. And then we’re just going to release that and roll back down onto the back. We’re gonna revisit some of
our breathing from day one. So remember breathing in
and out through the nose, with that slight constriction
in the back of the throat. You can practice it here if you wish by inhaling through the
nose (inhales in deeply), exhale out of your mouth like you’re fogging a
mirror. (exhales out deeply) And then close your
mouth half way through. And now with your hands on your belly, just inhale, breath into the belly. And then exhale, breath out of the belly. And then move your hands to ribcage and inhale, fill the belly with breathe. Continue to inhale and
feel the ribs expand and then exhale the ribs and then exhale the belly. And again, inhale, fill the belly. Fill the ribs with breathe, exhale the belly and the ribs. And then we’ll move the
hands up to the chest, so as you inhale belly, then ribs, then all the way up to the
chest and the shoulders and then exhale from the shoulders, then the ribcage and then the belly. And do that a couple of times, inhaling belly, ribs, chest. And then exhaling chest, ribs, belly. Take one more nice long round
of breath, just filling. And then as you release it, roll yourself over to your right side, use your left hand to press
yourself up to seated. Cross at the shins to roll
forward onto the hands and knees, wrists under shoulders
and knees under hips. Spread your fingers. Inhale, bring the chest forward, lift your chin and tailbone up and then exhale to around on the back and bring your chin toward your chest. Pull the belly in. And again, inhale, that
nice long smooth inhale brings the chest forward. Lifting chin, lifting tailbone. And then the nice long
exhale to round the back, tuck the tail, draw the
chin in toward the chest and lift the belly. Then again, inhale wide and
through the collar bones as you gently drop your
belly, lifting your chin. And then exhale. Press away from the
floor, rounding the back. Inhale once again, heart comes forward through the gates of the arms. And exhaling round your back and pull the belly in. And then this time take
yourself back into child’s pose. You can rest your head on the mat or on your hands. And remember your hips don’t have to go all the way back into the heels, they can go as far as
what’s comfortable to you. So our hips up or back,
either way is perfect. Now reach the arms forward
with the fingers spread nice and wide. And inhale, come up on to the hands again. Drop the belly, lift
your chin and tailbone and then as you exhale around the back, chin toward chest and take hips all the way back to the heels. Tryna to try to do this one long inhale. So come on forward inhale, bring the chest through, drop the belly, chin and tailbone up. And then with one long
exhale round the back, chin toward chest, hips back to the heels. Then again, inhale,
lengthening the breath, as you bring your chest forward, lifting chin and tailbone. And then exhale, lengthening the exhale as you take your hips back to your heels. Inhale, make your way back
up onto the hands and knees, but walk your hands back, so you’re wrists are under the shoulders. Extend your right leg
back, tuck the toes under. And then lift it up from the inner thigh and drop your outer hip down. Squeeze the left hip in toward center and keep pulling your belly in and lifting it away from the floor. We don’t wanna arch the back here. Breath here, draw shoulder blades gently toward the waist,
release any tension. And then set the right leg back down. Left leg back, first tuck the toes under and you can keep the foot
on the floor, if you wish. Or lift it up from the inner thigh and drop the outer hip down. So that hip wants to lift up, but we’re gonna fight
with it a little bit. Point your toes straight to the floor, keeping the hips level. And breathing here. Draw the shoulders away
from the ears gently, release any tension in the jaw. And release it back down. Take a breathe here. And then extend the right leg back again. toes tucked under. Remember, you can keep it
on the floor if you wish. This time left arm forward and maybe add that right
leg up off the floor, again dropping the outer hip down. Squeeze the left hip in toward center and pull your belly in even
more than you think you need to. Breath and reach through the arm and leg, relax any tension in
the shoulders and jaw. One more breathe here and then release it. If your knees are sensitive
you can pad up your knees with a blanket or a pillow. Extend the left leg back, now
reach your right arm forward. Remember you can keep the
left foot on the floor or inhale lift it up from the inner thigh. Point the toes straight down to the floor and keep your hips level. Stretching through the arm and the leg. Pull in through the ribs and belly, more than you think you need to. And squeeze that right
hip in toward the midline. Keep the breath steady. Almost done, you got this. And then release it down. Good work. Take a breathe here in table and then take your hips
back to your heels again in child’s pose. Remember you can rest your
head on your hands if you wish. Take a couple breathes here, even out your inhale and your exhale. And then come back up with your hands in front of the shoulders
about a hand print in front. Turn the inner elbows forward, tuck your toes and lift into down dog, keeping your knees bent. Keep rolling the triceps back and the biceps forward. And then slowly start
to straighten one leg and then the other. And bicycling the legs. And then take your knees back down and rest again in child’s pose. Remember take your hips back as far as what’s comfortable for you. Now make sure that your arms
our shoulders distance apart, as you come back up on to the knees. And this time we’ll come onto the forearms and then lift the knees off
the floor again into dolphin, for a variation if this
starts to bother your wrists. Otherwise staying on the hands and tucking the toes again for down dog. Wrist creases parallel
with the front of the mat, arms our shoulders distance,
feet are hips width, keep your knees bent. And then again slowly
start to straighten them, one at a time, bicycling the legs. As you spread your fingers, press into the base of the fingers and lift through your forearms. Arms and ears are in line. Start to straighten both
knees as much as they will and stretch back. Then inhale, come forward, into
top of a push-up plank pose and take the knees to the floor. Keep your belly pulling in and up. So you’re using belly muscles so that you don’t arch your back here. Then lift the knees off the floor again, if you can, you can always keep them down. Pulling the belly away from the floor, lengthening sitting
bones to backs of knees and the knees back down to the floor. Keep the belly lifted even here, it’s a little bit easier
but we’re still working. Lift the legs off the
floor again if you can. Keep the crown of the head moving forward, lengthen sitting bones to heels. Take the knees back down
and then take the hips back toward the heels and rest. You can keep the arms
extended in front for now or you can bend them, the
elbows and rest your head. Now we’re going to sit on the heels and press the backs of the hands together and then press the front
of the hands together. And then roll them around
back so the hands press and then the front press. And then take the hands back to the mat, shift your hips to one side,
swing your legs to the front and just gently roll
yourself onto your back. Take your hips off to the left and drop your knees to the right, and look over your left
shoulder for a gentle twist. Turn in the belly up toward the ceiling. And then inhale back to center. Hips over to the right, knees to the left. Looking over the right shoulder,
that’s okay with your neck. Really checking in again with the breath, even and out the inhales and the exhales. And then knees back to center
and hug them into your chest. Lengthen your sitting
bones toward the floor and then take your feet down. Keep lengthening your hips
to the backs of the heels for Shavasana. You could always bend the knees, place the feet on the floor
for Shavasana instead. Or if your legs are extended,
let your feet flop open, take your arms by your sides, palms up. Close your eyes and just sink yourself right into the floor to rest. Our quote today comes
from Albert Einstein. “Peace cannot be kept by force, “it can only be achieved
by understanding.” Now rest a moment, I’ll be back shortly. Begin to deepen your breath. Start to make movements
in your fingers and toes, stretch your arms overhead
and reach through your legs. And then bend your knees,
roll off to your right side and just pause and thank
yourself for showing up and taking your practice. It’s so good for your body and your mind. Let’s make your way up, bring
hands in front of the heart. Hands your forehead, to remind you to have clear and loving thoughts. Hands to the heart center, reminding you to have clear
and loving intentions. And hands to the mouth to
remind you to have clear and loving communications, taking this wonderful energy we created and sending it out to
all beings everywhere. Namaste. Great work today. I hope you feel good, feel better. And if you’re still with
me all the way to the end, the word of the day is grateful. Grateful. So write grateful in the comments and I’ll know that you
watched the whole thing. I will see you tomorrow. Have a wonderful day. Bye