Yoga For Beginners (15 minute) 30 Day Challenge Day 1 | Fightmaster Yoga Videos

Hello, it’s Lesley Fightmaster Welcome to 30 days of yoga for beginners This is day one We’re gonna come onto our backs with the knees bent to begin and spend a little time with our breathing So, get comfortable And just rest your hands on your belly and just listen, or just feel the breath rise and fall in the belly As you breathe through your nose Allow any tension in the neck and jaw and shoulders to release Just taking notice if there is any tension Sometimes we can and we don’t even realize And just take longer breaths So the breath in yoga is in and out through the nose However, if you have any congestion, you’re welcome to breathe through the mouth when you need to The breath is very important Every movement has a breath We always want to connect our breath and our movement in our practice With your hands on the belly, just gonna inhale and really expand through the belly and then exhale feel the air empty out and the belly draws in a little And then again, inhale Fill the belly And now, walk your hands up to your rib cage And then exhale Feel the breath contract and empty So as you inhale, you fill the belly and up through the ribs And now bring your hands up all the way to your chest All the way by your shoulders See if you can take the breath there, all the way high and then you’ll exhale completely One more time, nice full breath Inhale belly and ribcage all the way up and exhale, release it. Now inhale through the nose This time exhale out your mouth like you’re fogging a mirror And again inhale through the nose Exhale like you’re fogging the mirror Halfway through close the mouth That slight constriction in the back of the throat try and keep it as you breathe in and out through the nose This is called ujjayi pranayama It means victorious breath So just continue breathing in and out through your nose with that little constriction in the back of the throat If it seems difficult today, don’t worry. You’ll just keep practicing it, it becomes easier as we go Now we’ll keep that breath going, but extend the legs out and point your toes up to the ceiling so your ankles are flexed, your leg muscles will be more engaged And now you can just let that relax I want you to notice your body on the ground So, notice the points that are touching and especially notice in your back, the spine The spine has natural curves The lower back is not touching the floor most likely but the upper back is touching the neck lifts away from the floor and the back of the head is touching also the hips are touching and the heels Maybe the backs of the thighs and the calfs So we just wanna take notice of that and especially the natural curves in the spine We would like to keep our natural curves in our spine as often as we can during our practice And a lot of times we’re not aware, so we are gonna become aware So flex the feet again, firm the legs This time, inhale, reach your arms up toward the ceiling Exhale, stretch them by the ears as far as you can And notice your ribcage might pop up, your lower back might arch a little bit more If that happens, take the hands further away from the ears up toward the ceiling and draw those ribs in Now, take your fingertips to shoulders and just start to make circles with your elbows We wanna warm up the shoulders So as if you’re drawing circles on the ceiling with your elbows Make them nice and big, as big as what’s comfortable And then pause, and start to circle in the other direction Keep the breath nice and steady. Don’t forget about breathing And then pause and arms by your sides Your legs might start feeling this because the legs are so firm here Inhale, arms up over as far as you can but make sure those ribs don’t pop out and the lower back doesn’t over arch Let your shoulders relax away from the ears so they’re not all bunched up As you exhale, take the arms back down by your sides Once again, inhale, sweep the arms up and over as far as you can while keeping the ribs in reaching the tailbone towards the heels Exhale, arms down by your sides Legs are still active Now we will draw the right knee into the chest And bend the left knee, put that foot on the floor Or you can keep it extended out Start to circle the right ankle in one direction You can hold on to the shins or behind the thigh Circle it in the other direction You might notice I’m wearing socks. Usually I don’t wear socks when I practice, but today it was really cold so I kept my socks on for this one Now extend your right leg up toward the ceiling And let it straighten out as much as it will Now it might not straighten up that much, it might be a little bit bent You might be holding on to the leg closer to your hips But wherever it is, try to draw the right hip a little forward so your hips stay leveled And keep that left leg active, toes pointing out toward the ceiling And continue steady breathing Go on a little deeper if you can. Or not. Wherever you are, it’s fantastic That’s all a process. When I first started, I could not stretch my leg that much, anywhere near it So now we’ll switch Bend the left knee, put that foot on the floor And draw the… Or, sorry. Bend the right knee, draw the left knee in Circle the left ankle in one direction Right leg is extended out, or you can keep that leg bent Circle the left ankle in the other direction And then we’ll extend the left leg up toward the ceiling I’m holding on behind the thigh but you can grab a bunch of your pants and hold. Your knee can be bent or if you can straighten up the leg, then straighten it Drawing the left hip forward a little bit so your hips are leveled And continue breathing in and out through the nose, that slight constriction in the back of the throat Ujjayi pranayama And your right toes continue to point up toward the ceiling so the right leg is active We’re stretching out our hamstrings a little here Hamstrings tend to get tight from sitting in chairs Take another breath And then we’ll release that Now bend both knees, hug your knees into your chest This is called apanasana Rocking a little bit side to side So the names of the poses are in Sanskrit. Sanskrit is an ancient language originated in India and so I will sometimes use those names although you can always call them by the English names too So we’re gonna roll off to one side And just pose a moment. I wanna show you how to get up safely So, you roll to the right, left hand pressing into the floor and you’ll bring yourself up nice and slowly with that hand Now we’ll make our way to hands and knees If your knees are on a hard surface, be sure to pad them up with a pillow or blanket Line up wrists under shoulders, knees under hips. On an inhale, bring your chest forward, lift your chin and lift your tailbone up As you exhale, round your back, tuck your tailbone under and pull the ribs and belly in as you press away from the floor Inhale, gently drop the belly, bring the chest forward, shoulder blades are drawing toward the waist As you exhale, press firmly into the arms and hands, and lift away like you’re hollowing cat. Or a scared cat Inhale, bring the chest forward again, lifting the chin and tailbone And exhale, rounding the back Sometimes we call this one cat and cow or bitilasana One more time, inhaling, drop the belly, lift the chin and tailbone And then exhale, and start to round the back. Pull the ribs and belly in strongly Inhale again. Chest forward, collarbones are widening And exhale, rounding the back This is a great way to warm up the spine We’re gonna take the hips all the way back to the heels in child’s pose Your hips might not touch, it’s fine. If they don’t, you’ll keep your hips up higher. You can also rest your head on the floor or on your hands If your knees bother you, put a blanket between the back of your thighs and your calfs, or a pillow So, this is your child’s pose. It’s a resting pose. If you’re brand new to yoga, it might not feel so restful. So remember, you can rest you head on your hands or a block if you have a yoga block, put some padding between the calfs and the backs of the thighs, or keep your buns up higher, they don’t have to go all the way to the heels. Now we’re gonna come back up. Inhale, bring the chest forward, lift the chin and tailbone up Exhale, round the back and take the hips as far back to the heels as you can keeping the arms extended forward Inhale, come forward again Just gonna link some breath and movement Drop the belly, lift the tailbone Exhale, tuck and round, take the hips back toward the heels. Once again, come on up to the knees, bring the chest through as you’re inhaling As you’re exhaling, round the back, chin toward chest and stretch the hips back toward the heels Keeping the arms extended And again, up onto the knees, chest comes through, tailbone lifts, chin lifts Exhale, rounding the back, chin toward chest, hips toward heels. So these movements, you’ll move any amount in these directions Just until you feel a nice stretch And we’ll come up, we’re gonna walk the feet forward so we can sit down And then onto the back again, hugging the knees into the chest So these classes will build little by little. So arms to a T, we’ll drop the knees off to the left and look over the right shoulder Your knees don’t touch, it’s fine. You can hold up with your hands or if you’ve got a block or a pillow or blanket, you can put that underneath I mentioned props. I don’t have any with me today but I will further on, but it’s nice to have those handy: a blanket, a pillow, yoga blocks if you have them, a yoga strap or a belt or a tie. All of those are helpful. And I’ll talk more about them as we continue Inhale through center. Exhale, knees to the right and look over the left shoulder Long breaths. Again relax, relax your jaw, relax your shoulders, belly, hips, let it all relax And then we’ll come all the way back in a moment to center We’re gonna set up in a moment for savasana, so this is our final pose. So it’s probably the most important Extending the legs out, let your feet flop open, bring your arms away from your torso with your palms up. Let your shoulder blades release toward the waist If it bothers your low back, bend the knees and feet on the floor instead And now close your eyes and relax. This is savasana.We try to be still and quiet for just a short period of time, where we can practice being present As you’re resting a little longer, I always like to end it with a quote. Today’s quote is from Stanislavski who said: “The longest, most exciting journey is the journey inwards.” So this is the yoga journey: it’s the journey inwards and I’m so excited that you are on this journey with us Let’s start to stretch out the body. Take a bigger breath, reach out through the arms and the legs. Bend the knees and roll off to one side, and then remember you’re gonna slowly use your hand to press yourself up so your head comes up last. We wanna keep the neck and back safe. And sit up crossing the shins. If that’s not comfortable then sit in a way that is. Bring your hands together in front of your chest. Let’s bring the hands to the forehead to remind us to have clear and loving thoughts. And our hands to the heart to remind us to have clear and loving intentions. And our hands to the mouth to remind us to have clear and loving communication. So we’ll send out this wonderful energy to all beings everywhere. Namaste: the light in me recognizes and honors the light in you. Thank you so much for joining, so bowing forward any amount. Don’t forget to subscribe to our channel and push like, tell your friends. We also accept donations for our free yoga classes. There is a link below or you can also visit, there’s a way to donate there and a mailing list to join Have a wonderful, wonderful day. Bye-bye!


  1. hi Lesley, i follow your yoga classes anyway but i am due to give birth any day and was just wondering when you think it would be safe to start this beginner challenge again? should i wait until 6 weeks or as it is gentle beginner style, can i start before? i was doing your 90 day challenge until i got to 3 months pregnant and it was too much for me. x

  2. Today is my first day! I am so excited to continue this journey. Thank you so much!

  3. This Message is for Russ & CJ who are going to try this Yoga video – good luck guys on the start of your journey – you'll love this class

  4. My husband and I just started a few days ago. This is so helpful, I practiced yoga for a few years then had to stop due to an injury . Your teachings are just what I need to get motivated. Love it.

  5. The video is 'overexposed', meaning that it's too light and I can't see it very well. I know the back lighting is very bright and she's in the shade, but it doesn't do the video justice when you shot a video that one can barely see on a 17" computer screen from about 6 feet away. ๐Ÿ™

  6. first day ^_^ it was very relaxing. Cannot wait for the result after 30 days.

  7. As a busy mom of 3,I've been looking for a daily yoga challenge that is about 15 minutes long. I enjoyed this!

  8. Just started today, your voice is so soothing. I'm very happy that you don't go to fast. Beautiful quote.

  9. it's been a while since i did yoga, and i loved this video so much!! it made me cry because i felt so much more centered…thank you so much!

  10. starting this today because of Caitlyn Shoemaker! I just finished the video and I'm so excited haha I'm doing this before bed so it's super relaxing!! I loved the quote and the way you sent off positive loving energy at the end ๐Ÿ™‚

  11. Awesome!

  12. Thank was great for me this morning. How can I get each day this 30 day challenge

  13. So good. I now follow you. I hope can doing yoga ๐Ÿ™‚ Thanks.

  14. Hello Mrs. Leslie. I've started this 30 day challenge with you and so far I'm enjoying it very much. I look forward to doing it everyday. I appreciate your presentation, patience and voice while instructing these routines. I have a couple of questions. Being new is it ok that I double up and do two sessions in one day? When I complete the 30 day challenge I'll be at day 15 and will repeat the class all the way through. Since I started I cut out going to the gym to lift weights. I'm sore but I feel more flexible and better all around. Any suggestions you could give me as a new yogi? Thank you.

  15. thank you

  16. Waw that was perfect!!

  17. I finally found my peace here. Thank you for your class and also your beautiful voice!

  18. Thank you very much xxx

  19. hello Fightmaster yoga, i just discover your chanel yesterday and today is my first day challenge, it feels great doing this video i just can't do the pose 6:58 and 14:35, but i know practice makes perfect. ๐Ÿ™‚

  20. Hello… I wanna thank you for doing this for helping us ๐Ÿ˜Š๐Ÿ˜Ši m new here and its my day 1 of 30 day yoga chellange for begginers and its really feeling awesome after completing this session ๐Ÿ˜Š๐Ÿ˜๐Ÿ˜˜๐Ÿ’ช its very easy fo beginners and ur way of teaching is superb ๐Ÿ‘i have a request , kindly make video for face yoga โ˜บ

  21. Started today and loving it! This is a real beginners class, and it is gentle and relaxing, exactly what I need. <3

  22. Love these videos, just wish it was a biiiiiiiiiiit slower paced. Reduced the speed to .75 to make sure I'm catching it all! (:

  23. Thank you. I really wish the savasana was longer

  24. I am starting this today and hope it works for me ๐Ÿ˜Š

  25. Started back up again today. I actually did day 1&2, but I'll likely repeat say 2 tomorrow again. Once I complete this, then it's yoga fix 90. I was never more flexible than I was the last time I completed 90 days of yoga.

  26. i do the most of your poses,, thank you it was so wonderful

  27. Thank you

  28. my first day .i'm glad to get u.thankyou very much.such an amazing experience.

  29. Thank you ๐Ÿ˜€ I've always wanted to practice yoga, but was intimidated for many reasons.Your energy and style of teaching if very welcoming.

  30. Although it's a little late, I'm starting my yoga attempt now. This video was very helpful and not extreme for a beginner. This is my declaration of not giving up! Good luck to everyone else starting!

  31. I would like to personally thank you for sharing this video. Thereโ€™s so many โ€œfirst timeโ€ yoga videos that are WAYYYY to advanced for me. Your soothing voice only makes it better. You should do voice overs if you arenโ€™t already. I felt confident doing everything you said in the video and I felt great afterwards. Thank you so much! Whatโ€™s your Instagram? Please say u have one.

  32. Starting today and I really enjoyed and loved it. So relaxing

  33. The instructor's vocal fry is very annoying & distracting, but I appreciate the free class & I'll try to stick with it. Thank you for the uploads.

  34. Beautiful challenge ๐Ÿ˜ kisses from Italy ๐Ÿ˜˜

  35. Just did the first day and cannot wait to continue this challenge!

  36. I still have to figure out how to do the exercises and look at my laptop or phone screen at the same time, but other than that I really liked the first lesson! Thank you for explaining everything really slow and repeating it ๐Ÿ™‚

  37. 1.1.18 completed

  38. 050118

  39. Starting with this journey… Hope to get a positive impact. Thank you for such amazing work! ๐Ÿ™‚

  40. Starting this today and looking forward to the following 29 days. Namaste

  41. Wow That didnโ€™t even feel like 15 mins !! I really loved it.. I started my day with this.

  42. Started with you 7 days ago. Felt the need to start again at day 1. Hope that is okay, really enjoying working with you. Thank you so much foe your videos. I ahve tried many and couldn't keep up. I am not stressed with yours.

  43. This is the best intro yoga ive found so far on youtube. You describe the movements well, soothing voice and not too long on length. Thank you.

  44. Thanks so much for sharing, I am getting married Feb 2019 so I have 1yr 2 lose the least 50 most 80pds,part of my journey is w yoga! I was so excited to find ur 30 day challenge๐Ÿค— again Thank u so much for sharing & being part of my journey! I'm not sure what happens after 30day challenge, if u have any advice plz plz share it. I would greatly appreciate it!

  45. Just tried this today and It really moved me. Thank you!

  46. I love your classes Lesley, thank you very much for bringing joy to my life (meanwhile since over one year!)

  47. this my first day. I enjoy it. Thank you

  48. I really like this easy start. Ujayi breathing makes my throat tense and achy. Iโ€™ve never been able to use it. ๐Ÿ™
    Like the video.

  49. First day! I hope I stay consistent and true to this. Iโ€™ve been wanting to do yoga for so long and this was a nice way to ease into it. Thank you.

  50. I can't seem to make my breathing match the poses but I'm gonna keep at it #newbie

  51. YES!!!! A real beginners 30 day Yoga. Thank you. My body isn't in pain and I look forward to tomorrow. Will be sticking with this.

  52. Restarting this again… i got lost in everydays problems and forgot about me. Started today. Thank you again for bringing me back to this. See you tomorrow!

  53. I want to be in better shape, and Iโ€™m so excited to begin this 30 day challenge!! Thank you! ๐Ÿง˜๐Ÿปโ€โ™€๏ธ๐Ÿ’•

  54. I love your video and can't wait to begin this challenge! I have one query though. I usually go for a walk in the morning followed by some squats. Can i practice this procedure after my squats? I don't get the time to exercise any other part of the day.

  55. Just started my first day and i found your voice to be soothing and calming. I appreciate you and your teachings. Thank you for allowing me to start my yoga journey with you.

  56. I started this challenge a little over 23 days ago.
    Yoga has made me so motivated to work out I love the feeling after wards.
    One of my favorite things of starting this is that there is something new to learn, yoga itโ€™s self is a whole new world of education Iโ€™m extreme intrigued by it and I canโ€™t wait for the next day to do it again.

  57. This is the 3rd time I've started the beginners yoga videos. I've completed them twice but do to some injuries, (not related to the videos) I've had to start again to regain strength. When I'm able to do yoga my days are calmer, my thinking is clearer and my reactions are more thoughtful. I appreciate having these videos to come back to whenever I need them. I'm so happy to start again. Thank you!

  58. Absolute beginner here and have always struggled with flexibility. This day 1 video was a good way to ease into it all. Looking forward to tomorrow. ๐Ÿ™

  59. My first day in Yoga journey. I enjoy it ๐Ÿ™‚

  60. thank you i a beginning and yo wee perfect!

  61. I liked how you pay attention to safety, very soothing, thank you x

  62. im starting today and would like to know, are there any body changes when you practice yoga?

  63. Started today. Thank you for these videos. โค

  64. Its funny how often i come back to this series when i need it. I thank you for posting this to the public so we all can benefit.

  65. Is any kind of warmup routine required before this routine?

  66. This was the first beginners' yoga video I've ever followed along with that actually felt like it was meant for beginners. I was actually able to follow along and do the different poses and stretches and I actually feel good after doing them. Thank you very much for this, I look forward to the other 29 days!

  67. That felt so good

  68. Thank you (yoga)๐Ÿ˜‚

  69. Very Nice soothing as well

  70. October 1st starting this 30 day challenge to get back into yoga. Thank you!!

  71. great vedio
    thank you

  72. this was sooo easy, thank you, my cramps are gone. you make yoga very simple and enjoying.

  73. Thank you so much! I'm enjoying this as a beginner ๐Ÿ™‚

  74. You should do asmr

  75. This was good

  76. Thank you for your lovely yoga session. I plan to take your 30day challenge!!!

  77. Started today with the 30 day Challenge. I'm super excited, as I have started doing some of your online training last year. I love your videos. The beginning of my journey to become a Yogi.

  78. New Year's resolutions, anybody? ๐Ÿ™‚

  79. Peace x

  80. PEACE! Happy new year 2019

  81. I've decided to try yoga and started with your day 1, thank you so much! Peace and namaste…

  82. Canโ€™t see you though the fog

  83. Started this challenge today! ๐Ÿ™‚ Very new to yoga and have always wanted to try it. I think it will really help me de-stress, relax and bring back some sense of feeling centered throughout the day to focus on the important things I need to do. I do have vertigo though, but I hope I can progress into more difficult poses eventually.

  84. Peace

  85. Thank you for your awesome 30-day challenge. Itโ€™s so helpful for establishing my yoga practice.

  86. Peace.

  87. Love

  88. Thank you! Much gratitude.

  89. I've been wanting to do some form of exercise for quite some time now. I was diagnosed 19 years ago with Fibromyalgia & was always athletic & active. But when I got sick, it all stopped. Everything in my body hurt. When I would try to exercise, I simply couldn't. I hated what had happened to my body. I felt betrayed by it. I woke up this morning with my mind made up that I was going to find something I could handle. I thought I'd give yoga a try, which brought me here. This was exactly what my body needed. Yes, it hurt. However the meditative part of it really contributed to helping me ease into the start of actually following through with the exercises. I did not feel overwhelmed. It was very slow & gradual. As much as my body is aching, I actually feel pretty good. For years I cried thinking I'd never be able to get fit or get back to feeling physically active. This has allowed me to feel like I'm doing something that will help me without making me cry with frustration. Thank you for putting this video out there. This is exactly what I needed!!

  90. I was a total newbie when it came to practicing yoga. I did my research to see if i could lose weight. I tried it and I was amazed at the results I got.

    I have my story here so you guys can check it out

  91. Hello mam I have doubt after of this 30 days what workouts we have to do iam totally confused pls anyone explain it

  92. Iโ€™ve always wanted to try yoga so thanks for doing this thirty day challenge. I love how you ended todayโ€™s. Wonderful thoughts. Thank you

  93. Been trying to lose weight as much as possible and trying to exercise but I guess working out is not really for me. Wanted to try yoga and stumbled here. I love it. Hope you can still see me comment here as a way of me keeping this everyday for it to become a habit. Wish me luck!

  94. 290419

  95. This about the third beginners video I have tried and truly is for beginners. Thank you! As I have a fused joint in my back and stiffness from my autoimmune disease this was a pleasant video to start with and I look forward to doing the 30 days!

  96. That was so wonderfully relaxing. Day 1 of the 30 day challenge complete.

  97. Day 1 โœ…

  98. first video: 708.800 views
    30th video: 33.000 views
    be ashamed you bunch of damn quitters xD

  99. The cat pose gave me a nose bleed

  100. Thank you ๐Ÿ’•

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