Hello, it’s Lesley Fightmaster and welcome to day 2 of your 30 days of yoga for beginners We’re gonna start again on our backs So just to review the breath Remember our breathing is called ujjayi Ujjayi pranayama: prana means life force and ayama means to extend And it’s in and out through the nose With your hands resting on your belly just take a couple of long, smooth breaths If you remember how to constrict to the back of the throat, do that If not, remember it’s like fogging a mirror But then closing the mouth and doing that little sound in the back of the throat And this will help to warm up the body from the inside Plus it keeps our attention a little bit So for keeping our attention on the breath and the posture then our minds aren’t wondering all over the place like a lot of times they do So yoga is a wonderful way to quiet the mind Relax the shoulders and the jaw Any tension in the neck And then we’ll draw the right knee into the chest and circle the right ankle in one direction Left knee can stay bent or extended out Circle in the other direction with the right foot And then we’ll extend the leg up again as we did yesterday Feel free to keep the knee bent if you need Just working towards straightening the knee And you’ll notice I’m holding way up above my knee, or I’m sorry, yeah, above my knee You can hold up higher and your leg doesn’t have to draw toward your head so much Mine just does because I’ve been practicing a while, but when I first started it wasn’t anywhere near there So just know, as long as you feel a stretch, that’s as deep as you need to go Now draw the right knee in and then take it across to the left side for a little twist Now your leg might go all the way to the floor over, or it might just go a little bit over, whatever works for you Turn to look over your right shoulder unless it bothers your neck Breathing Try to keep your inhales and exhales equal in length as you move through your poses Inhale, center Let’s draw the left knee into the chest, right knee stays bent or you can straighten it out Circle the left ankle in one direction And then reverse it And then we’ll extend the left leg up toward the ceiling And again, holding on anywhere along that leg and bend the knee as needed You can also, yeah, just hold on if you’ve got shorts on or pants, you can hold onto your pant leg or short leg… shorts leg And let the leg come a little more forward toward the right foot. So it doesn’t have to be straight up and down Relax the shoulders, make sure you’re not creating any tension around your neck again, jaw, face So we always wanna check in with that And the breathing Bending the left knee take it off to right side for your twist So it might just go a little bit, it might go all the way across Again, it doesn’t matter Look over your left shoulder And try to turn your belly a little bit up toward the ceiling if possible Continuing the long, steady breath Then we’ll come on back to center Extend the legs and point the toes up to the ceiling So a reminder here of the natural curves, we got that little curve in the lower back but we don’t want it to get too curvy So we got a curve under the neck, those are natural The upper back touches the floor We wanna maintain those natural curves Because it keeps the spine as safe as we can Tailbone is reaching toward the backs of knees And the legs are firm as we pull the toes back And then inhale, reach the arms up and over So remember, low back can overarch here, the ribcage can pop up, so watch that And then exhale, sweep the arms out, around and down And then again inhale, arms up.They might not come all the way up by the ears, so just notice They might be a little bit further away Palms face out, exhale, sweep the arms out, around and back to the sides Inhale again, sweep the arms up in line with the ears as much as you can comfortably by keeping the ribs in and the lower belly lengthening Lower spine lengthening Exhale, sweep around, lower belly is pulled in of course Inhale, reach the arms up, ribs in, tailbone lengthens Exhale, circle the arms down And then we’ll draw the knees into to chest, so just draw yourself into a little ball and rock side to side, apanasana And then roll off to your right side, with your left hand press yourself up with your head coming up very last And then we’ll come back onto the hands and knees today Again pad up the knees if you have sensitive knees We don’t want any pain in the knees ever So inhale, cat and cow, bring the chest forward, lift the chin, lift the tailbone Exhale, press away from the floor firmly and round the back, chin toward chest Inhale, stretch the front of the body, bring the collarbones forward and widen them Exhale, press away from the floor, pull the ribs and belly in strongly, tucking the tailbone And again, inhale to come forward, so we’re linking our breath and movement Exhale to tuck and round, breathing through the nose if possible Inhale, chest comes forward, belly drops Exhale, belly lifts, chest collapses a bit Now from here, we’re gonna take one leg back, toes tucked under, the right leg back And lift that right leg up. Now, your low back will really wanna arch here, your right hip will probably wanna lift up, so instead pull the belly and ribs strongly, and drop the outer right hip down as you pin the left hip in towards center And now set it down And now we’ll extend the left leg back, toes are tucked under Pull the belly and ribs in here Now lift that leg just straight up from the inner thigh Don’t let your low back arch, don’t let the hip open up, so drop the outer left hip down, lift the inner left thigh up Keep extending the crown of the head forward and through the heels, straightening out the leg as much as you can And then we’ll set that down Right leg back again, tucking the toes under, lift it straight up so the toes point right to the floor Drop the outer right hip down, pull the ribs and belly in firmly, press away from the floor with your arms And release it And left leg. Tuck the toes and just lift that leg from the inner thigh, keep your hips leveled Press away from the floor, keep your torso leveled as well, so pulling the ribs in, pulling the belly in And then, set that down We’ll come to child’s pose So remember, child’s pose: we take the hip back towards the heels, they might not make it there So take it back as much as you can Head can rest on the floor or you can rest your head on your hands Or a yoga block if you have one, or a pillow, or a blanket Now, wherever you are, if you’re up higher or your head’s on the floor, doesn’t matter, but I want you to extend your arms as straight as you can Then come up onto your knees, bring your chest forward into a cow pose And then exhale, round back into child’s pose Keep the arms straight Inhale, bring the chest through. So now your wrists are a little in front of your shoulders Exhale, stretch back, so we’ll lengthen the spine as much as possible as those arms are straight Spread the fingers, arms are shoulder’s distance apart Inhale, bring the chest through, lifting chin and tailbone Exhale, and take the hips all the way back to the heels. Keep the arms extended in front, fingers spread, we wanna press into the base of the fingers Keep the arms straight and the hands right where they are, fingers spread, as if your hands are glued to the mat Then come back up onto the knees, bringing the chest through This time tuck the toes under and lift the knees off the floor, but keep the knees bent So we’re gonna try to keep the spine as long as possible So we bend the knees And then we’ll take the knees down and come to child’s pose That was called downward facing dog or adho mukha svanasana So arms are shoulders distance apart Inhale again, onto the knees, bring the chest through Exhale, and tuck the toes, start to lift the knees off the floor. Keep your hips up nice and high. Arms and ears in line Now reach your right heel towards the floor any amount, but keep the length in the spine Bend both knees and then left heel reaches Inhale, knees bent. Exhale, right heel, oh, I’m sorry, exhale knees come down back into child’s pose Child’s pose in balasana. Balasana is the name I like the Sanskrit names, some people don’t, but I like the history of it So anyway, it just makes it feel, I don’t know, authentic I suppose Ok, up onto the knees, tuck the toes and lift back into down dog. If you can straighten the knees, straighten them. If not, keep the knees bent. I’d rather see a long spine and bent knees than straight legs and kinda more forward without the lenght in the spine Ok, so keeping arms and ears in line, pull the belly in and stretch back Press into the base of the fingers as your forearms lift away from the mat And then take the knees down, child’s pose to rest This time bend your elbows and rest comfortably, head on hands or head on mat And breathe, check in with your nice long steady breathing And then again arms in front, shoulders distance apart, come back up onto the knees, tuck the toes, downward dog The feet are hips width apart Reach the heels toward the floor, the weight is pressing up to the hips Now, we wanna try keep the spine long so you can bend the knees to stretch back and then straighten them as much as you can Inner thighs are spinning back Keep pressing back, back, back. Weight up to the hips and then reach it down toward the heels If your legs are straight make sure to firm the quadriceps muscles Then come back onto the knees and rest Back to child’s pose, our resting pose, which by the way you can push pause on these videos and take that at any time It’s one of the beauties of practicing at home So back onto sitting and lying onto our backs We’re gonna take the right ankle just past the left knee, flex the right ankle and draw the legs in toward the chest You can hold on behind the thigh, or hold the shin, or maybe your left foot will stay on the floor But what you might be feeling here is a little stretch on the right hip So we wanna make sure that we keep the right ankle flexed to help keep the right knee safe If you have any discomfort on the knee, then don’t go in so deeply Remember your breathing I remind you because I know I always forget And then we’ll release Left ankle just past the right knee, flex that left ankle So you can stay with the right foot down, or hold on behind the thigh or reach for the shin A little stretch in the left hip Keeping nice steady breath here as well, relax any tension you might find again in your jaw, shoulders, neck, hips, belly Check all through the body. Always wanna check, be aware and release. With every exhale you can let it go And then slowly we’ll release that And we’re gonna rest here. So we’re gonna make our way to savasana, you can keep your knees bent or extend the legs. Remember savasana, most important: we wanna relax So, if you’re more comfortable with knees bent, keep them bent. If not, extend the legs, feet flop open, arms by your sides, palms up. Close your eyes and rest As you’re resting today our quote from Amit Ray: “Yoga is not just repetition of a few postures, it is more about the exploration and discovery of the subtle energies of life.” Start to make movements in your hands and your feet. Stretch out through your arms and your legs And then bend the knees, taking the feet onto the floor, roll yourself off to usually the right side And then with your left hand press up, head comes up last And come into a sited position, so cross the shins if that’s comfortable or another one Bring the hands together. This is called Anjali mudra Hands to forehead reminding us to have clear and loving thoughts Hands to the heart to reminds 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, namaste Thank you so much for joining me today. Don’t forget to subscribe and leave us a comment. If you would like to send us a donation, we do accept donations to help keep our free yoga classes going, we wanna give yoga to as many as possible and there’s a link below. Bye-bye!