- [Lesley] This 30-minute
total body yoga workout
will make you feel amazing.
You will increase your
flexibility, your muscle tone
while burning calories,
and you'll feel physically
and mentally empowered.
Make your way onto your back.
Soles of your feet together, knees apart.
If your knees are uncomfortable,
prop up underneath your thighs
with a couple of yoga blocks or pillows.
Begin to deepen your breath,
in and out through the
nose wherever possible.
Welcome to Fightmaster Yoga,
where it's not about the pose.
It's about being good to
yourself and feeling better.
I'm Lesley Fightmaster.
As we move through our practice today,
we'll open up the hips, the shoulders,
and prepare for a little sweat.
Come in a little bit deeper.
Bringing your heels toward
your pelvis if you can.
Make sure your lower back is lengthening.
Keep your inhales and
exhales equal in length
and slightly constrict through
the back of your throat
for Ujjayi Pranayama.
Then relax your shoulders.
Relax your jaw.
And now cross your right
shin in front of the left,
and ankles underneath
the knees if possible.
You'll notice perhaps a little
more stretching in the hips.
Then inhale arms overhead, but
keep your ribs and belly in.
As you exhale and release your fingers,
turn your palms facing out
but continue to soften around the neck
and make sure that your low back
isn't arching up toward the sky.
Just breathe.
Releasing the arms, bend the elbows.
Bring them down,
and switch the cross so
the left shin is in front.
Ankles are under knees.
And with your palms facing
in toward each other,
inhale and take the arms up
and overhead, any amount.
They don't have to go
all the way to the floor.
And release the other
pink on top and exhale.
Turn the palms out.
Soften a little bit
around the elbow joints,
and make sure that you have some softness
on either side of your neck as well.
Check to see that your
lower back isn't arching up,
and keep your front ribs drawing down.
Breathing
and releasing any tension
any place in your body or your mind.
Release the hands, bend the elbows,
exhale the arms back down,
and hug your knees into your chest,
and then happy baby.
Take the little-toe sides of the feet,
or hold on to the ankles,
and gently rock side to side.
And then coming to center.
Keep your right leg as it is.
Extend the left leg all the way out,
or you can bend the knee
and put the foot onto the floor.
It's a little more
intense to extend the leg.
If the leg is extended, though,
flex your ankle.
Point your toes to the sky.
Draw that right knee in
toward the right armpit.
And now bend the left leg,
taking right ankle just above it.
Flex your right ankle.
Hold on to the left shin,
and draw your right hip forward.
You can stay right with this
or extend the left leg up toward the sky,
and reach over, holding on to the leg,
bringing it in a little bit deeper.
So, wherever you hold the leg is perfect,
and that left leg can be bent or straight.
And then release back to happy baby.
Knees toward armpits.
A little rock side to side.
Keep your left leg as it is.
Right foot on the floor
or extend the right leg all the way out,
pointing the right toes to the sky.
Draw that left knee in
toward the left armpit,
and breathe here.
Half happy baby gets in a
little bit deeper into the hips.
And notice any tension
creeping up in the body.
Now bend the right leg.
Left ankle just above right knee,
and drawing the legs in toward the belly,
but draw your left hip forward
so your hips stay level.
Oh, and there's Emma Kitty. (chuckles)
If you'd like to go deeper,
extend that right leg up,
and then hold on to the
leg wherever you can reach.
And you'll take it in a little bit deeper,
but still keep those
shoulders a little bit soft.
Wanna find some ease and comfort
in every pose, as well as stability.
Release, hug the knees in.
You can roll to your right to come up,
or just begin rocking back and forth,
and if you can, you're gonna rock
all the way up to a forward fold.
Use your hands if you like.
And into Utanasana forward folds.
Grab your elbows.
Let your knees be soft,
and gently rock yourself side to side.
Make sure the outer edges
of your feet are parallel.
Nod your head yes and no
with your hands on the
earth or on your legs.
Draw your belly in and up.
Straighten the legs as much as they will.
If they do straighten, make
sure hips are over heels.
Then bring hands to hips and inhale.
Come to stand at the top of the mat.
Feet together or big toes touching,
heels slightly apart,
or hip socket distance.
Reach up with the arms, inhale.
Hinge from the hip creases, fold, exhale.
Inhale, lengthen out the spine halfway.
As you exhale, bend the
knees, plant the palms.
Come to plank pose.
Shoulders above wrists, knees up or down.
Shift forward and slowly
lower all the way down,
everything touching at once.
Interlace your fingers are your low back.
Roll the shoulders away from the earth.
Inhale.
Salabhasana.
Spin the inner thighs up toward the sky.
Keep your belly lifted.
Release.
Hands by low ribs.
Press all the toenails down
for baby cobra, inhaling.
Lower down, exhale.
Knees can be up or down.
Take a breath in, exhale up to plank,
and lift your hips for down dog,
and then just start to bicycle the legs.
Arm shoulders distance
apart and feet hips width.
Spread your fingers.
And turn the outer upper
arms, the triceps, back.
And feel free to move around
in this first down dog,
and get into your shoulders, your neck,
whatever feels good.
I'm just stretching out the spine.
Come way up onto the toes.
Exhale everything out,
and step your feet to your hands.
Lengthen the spine, inhale.
Fold forward, exhale.
Let your head hang.
Inhale, press with the feet.
Rise up, look up, lengthen.
Exhale, Samasthiti, steady balance.
Inhale again.
Sweep the arms up.
Hinge from the hips,
exhale, and fold forward.
Inhale, come half way up, lengthen.
As you exhale, return to plank pose
and knees up or down.
Slowly lower all the way to your belly.
Let everything touch down at once.
Interlace the other pinky on top.
Roll the shoulders away.
Pull the belly in, pubic bone down,
and lift, Salabhasana
Widen across your chest.
Inner thighs spin up.
Lengthen through your lower back.
Releasing down, hands by low ribs.
As you inhale, come to cobra or up dog.
If you're in up dog,
shoulders above the wrists.
And then exhale, lift the hips,
and stretch to downward-facing dog,
and breathe here.
Inhales and exhales equal in length,
and draw your lower belly in and up,
and lift your pelvic floor muscles.
Gaze between your knees or
your feet, your steady drishti.
Inhale onto the balls of the feet.
Exhale everything out.
Lightly step or hop forward.
Inhale, lengthen the spine.
Fold as you exhale.
Press through the feet
and rise up, inhale.
Keep the ribs and belly in.
Exhale, hands to heart.
Inhale.
Sit back into Utkatasana, chair pose,
weight in the heels.
Exhale, belly to thighs,
and then fold, straightening
the legs any amount.
Halfway up inhale.
Exhale, step or float.
If you float, land with
bent elbows, Chaturanga.
Inhale, up dog or cobra.
It's always your choice.
Down dog, exhale.
Right leg lifts, inhale.
Exhale, draw the right
knee in toward the belly,
shoulders above wrists, and hold.
Take a breath here,
and take the right leg
to the right tricep,
just to the outside, but
don't let it rest there.
Keep breathing.
Inhale.
Exhale over to the left
tricep, a little twist.
Shoulders still above wrists.
Press away from the earth.
And now step the right
foot up by the right hands.
Stay on the ball of your back foot.
Keeping left arm down, reach
right arm up and twist.
Pull the right hip back.
Keep your hips and pelvis level.
Now sweep that right
arm around a big circle.
Inhale, stretch it up to the sky.
Exhale, circle it around.
One more.
Reach up, inhale, stretch.
Exhale, circle it around.
Bringing it down, stay on
the ball of the back foot
as you come all the
way up into high lunge.
Bend the back knee a little.
Tilt the pelvis forward.
Pull the belly in.
Make sure the right
knee is above the ankle
and stretch through, arrow-straight arms.
Now take the arms out to the sides.
Open the chest.
Look up if it's okay on your neck.
Big breath here.
And then releasing, hands to the earth.
We're gonna step the right
foot on top of the left,
so come to the little-toe
side of the left foot,
and we're right into side plank.
You can always take that bottom knee down.
Otherwise, hips are in
line with one another.
Look up to the sky if
it's okay on your neck.
Make your way to plank.
Exhale, Chaturanga.
Inhaling, upward dog,
and exhaling, downward-facing dog.
Breathe here for a moment.
Ribs and belly in.
And then left leg up, inhale.
As you exhale, thigh toward belly,
shoulders above wrists.
Keep pressing away from the earth.
Use your pelvic floor muscles
and your belly muscles.
Inhale.
Exhale, take the knee
toward the left tricep
without letting it rest.
Just a breath here.
And exhale over to the right
tricep, a little twist.
Keep pulling that leg in to the belly.
Now to center.
Step it up by the left thumb,
keeping right fingertips down, inhale.
Reach your left arm up.
Pull that left hip back
so your pelvis is neutral.
You wanna twist from above your waist.
Now exhale, circle the
left arm down and around.
Reach up, inhale.
Exhale, make a big circle.
Inhale and stretch it up.
Exhale, circle around.
Reach up, inhale.
And then looking down,
we're gonna take the right
arm up with the left.
Bend the back knee a little bit.
Tilt the pelvis forward,
and stretch through the
back leg as much as you can,
but keep your ribs and belly pulled in.
Look up to the sky,
open your arms,
lift your hearts,
and breathe.
A little tiny back bend.
Bring the hands down to the earth.
Roll to the little-toe
side of the right foot.
Left foot on top of right.
Side plank.
Reach up through the fingertips.
Top hip a little bit
forward so hips are level.
Take another breath here.
Use your belly muscles
and your pelvic floor.
Come to plank, inhale.
Exhale, Chaturanga.
Inhaling, up dog.
And exhale back, downward dog.
Stretch back here.
Even out your breath.
If you want a break, push
pause and take a child's pose.
That is always an option.
Listen to your body.
It will speak to you in sensations.
Inhale, onto the balls of the feet.
Exhale everything out.
Lightly step or hop forward.
Lengthen on your inhale,
and fold as you exhale.
Bend your knees, drop your hips.
Inhale, chair pose.
Weight into the heels.
Hands to heart center.
Lean forward and hook
your left arm across.
Make sure your hips stay level
so you can look at your knees.
You might need to pull
your right hip back.
If you'd like, you can take
the left fingertips down,
right arm up.
Now you're gonna ground
through the right leg and foot
as you step your left foot
back onto the ball of the foot,
so we're back into high lunge.
Make sure the right knee is
over the ankle, still twisting,
so keep those hips level.
And looking down.
Gonna inhale and come on up to warrior II,
so line up your front
heel and your back arch,
again making sure the right
knee is over the ankle.
Stretch through the arms.
Now dropping the left arm, reverse.
Exhale, bend your right knee.
Inhaling up, right forearm to right thigh.
Reach the left arm up and over.
Right hand can stay on
the floor, or sorry.
Keep right forearm on thigh
or take it to the floor.
Now take the hand to
the inside of the foot,
and take your left arm behind your back.
You can stay there or
reaching down for interlock.
Be careful with your shoulders.
If you have your interlock,
roll your top shoulder back,
and lengthen your arms
toward your back leg.
Release.
Bring the hands down, come to plank.
Exhale, Chaturanga.
Inhale, up dog or cobra.
Exhale to down dog.
Just a breath here.
So, as you breathe in, come
onto the balls of the feet.
Exhale it all out.
Look past the fingers.
Lightly step or hop up.
Lengthen, inhale.
Fold, exhale.
Bend your knees, drop your hips.
Reach up, inhale.
Weight into the heels.
And then we'll bring the
hands again to the heart.
(cat meows)
(Lesley chuckles)
And take your right arm across.
That was Elmer.
(Elmer meowing)
Elmer really wants to
go outside or something.
I don't know.
Pull your right hip back
so your hips stay level.
Now ground into the left foot
as you take your right
hand down if you wish.
Left fingertips up.
And start to feel the
weight in the left foot
as you step the right foot back.
Make sure the left knee
stays over the ankle,
and make your adjustments.
You might need to keep a little
more space between the feet.
(Elmer meows)
(chuckles) And keep breathing here.
Belly's pulling in and up.
Lift the pelvic floor.
Looking down, spin the back heel down.
Line up heel to arch for warrior II.
Make sure the left knee is over the ankle.
Reach out through the arms.
And then dropping your right arm, reverse,
bending into the left knee.
Soften around your neck.
And straightening the leg, inhale,
and make your way back up as
you re-bend that left knee.
Lean forward.
Left forearm to left thigh,
right arm up and over.
Side angle.
You can keep forearm on thigh,
or take the hand down
to the earth or a block.
Turning your belly up toward the sky.
Press through the outer
edge of the back foot.
Take your top arm behind your back.
You can stay with that,
or bring your left arm
underneath for interlock.
Looking up toward the sky
as long as that's okay on your neck.
Press into the front heel.
Firm the belly.
Firm the pelvic floor, and then release.
Exhale, Chaturanga.
Inhale, pressing up.
And exhale, stretch all the way back.
Even out your breath here.
Spread the fingers.
Press down into the base of the fingers.
Lift up through your forearms.
Arms and ears in line.
And stretch out your spine.
Come onto the balls of the feet.
Exhale everything out.
Step or hop up.
Inhale to lengthen.
Exhale to fold.
Bend your knees, drop your hips,
come back to chair pose, inhale,
and to standing, Samasthiti.
Exhale.
Now we'll inhale again into chair pose.
You can stay right here in chair,
or bring the palms down
and the knees toward the
armpits for Bakasana.
Look forward; don't look down.
Press away from the mat.
Rounding through the
upper back just slightly
as you pull in the ribs, belly,
and lift your pelvic floor.
Breathe, and then you'll either
step or hop for Chaturanga.
Inhaling to up dog,
and exhaling to down dog.
Right leg lifts, inhale.
Exhale.
Bring thigh toward belly,
shoulders over wrist,
and step it up by the hand.
Stay on the ball of the back foot again.
And tilt the pelvis forward a little.
Reach through, arrow-straight arms.
Now arms at shoulder height.
Left arm over right for eagle arms,
or you can touch your shoulders.
Then, looking up toward the sky
if it's okay on your neck and your back,
a little tiny back bend,
but pull the belly in to
protect your lower back.
Keep that right knee over the ankle.
Lean forward.
Walk in a little.
We're gonna lift the back
leg from the inner thigh.
Drop the outer hip for warrior III,
which did not work so well for me today.
So, balance is different
on different days.
Never take it personally. (chuckles)
Make your way back into high lunge.
And then release the hands.
And come on to the little-toe
side of your left foot.
Right foot on top, side plank.
Hello to Emma Kitty.
This time, option for tree pose
or taking the top leg and
stretch it up to the sky.
Holding your big toe or
wherever you can reach,
stretching it out.
Release the leg.
Come to plank.
Exhale, Chaturanga.
Inhale, pressing to up dog.
Exhale, stretching to down dog.
Unfortunately, warrior III
wasn't all that much better
on my second side either,
but que sera, sera.
Left leg up in the L.
Exhale, hug the thigh to the belly,
and then step it up by the hands.
Stay on the ball of your back foot
as you come in to crescent,
high lunge, Anjaneyasana.
Make sure the left knee
stays over the ankle
and points straight ahead.
Taking the arms out to the sides,
right arm on top of left for eagle arms.
You can always cross the elbows
and touch your shoulders as well instead.
And then lifting through the chest,
option to take a little back
bend in the upper back though.
Keep the belly lifted and lengthened,
your butt bones toward the earth.
Now coming forward, lean
your torso over the leg.
When you're ready, lift your right leg up.
Point your toes to the earth,
and drop the outer right hip.
Reach your fingertips forward.
Engage your low belly.
Engage your pelvic floor.
Find a spot to focus on.
And then slowly set it
back down into crescent.
Reach the arms up, inhale.
Exhale the hands down.
Roll to the little-toe
side of the right foot,
left foot on top.
Side plank.
Reaching up through the left arm,
you can take your leg into tree,
or reach for the toe,
the big toe or the leg,
and stretch it up any amount.
Keep lifting up through the hips.
Pull the belly in.
And back to side plank and regular plank.
Breath in, exhale, Chaturanga.
All the way to the ground.
And reach both arms forward.
Pull your belly in,
and lift everything up, Salabhasana.
Keep the back of the neck long.
Lengthen your sitting
bones to backs of knees.
Then option to bend the knees.
Reach for little-toe sides of the feet.
Lifting your feet up, pressing
them back for Dhanurasana.
Soften around the neck
and breathe.
Knees no wider than the hip sockets.
Release and rest a moment.
Let everything go while you rest.
Just come into a nice blob
of happy sweatiness. (chuckles)
Bend the knees.
Reach for the feet again, or
you can stay with Salabhasana.
Inhale, lift up, press your feet back.
Make sure there's nothing
on both sides of your mat.
We're gonna roll to the right side,
so you're on your right shoulder.
Turn the back of your
head toward the earth
for side Dhanurasana.
Come back to center.
And lift up, press the feet back,
and then rolling over to the left side.
It's fun.
Parsva Dhanurasana, I think it's called.
And then we'll inhale.
Roll back to center just for a moment.
Lift up, press back,
soften around the neck as you breathe,
and release.
Nice work.
Hands by low ribs.
Inhaling to upward-facing dog,
and exhaling to down dog.
Stretch all the way back.
Right leg lifts on your inhale.
Exhale, bring it through for pigeon pose.
If pigeon hurts your
knee, come onto your back.
Take your right ankle just
above the left knee instead.
If you're in pigeon, make
sure your hips stay level.
Inhale, stay all the way up,
or come down to the forearms,
or lie all the way down,
and just breathe here.
Make sure your back leg is
straight back behind you.
Relax around your neck and your shoulders.
With every exhale, just let go.
I'll stay for a few more breaths.
Now inhale, come on up.
You're gonna roll onto your right hip.
Swing your left leg all the way around,
so you have left knee on top of right.
If that's too much, extend
your bottom leg forward.
Stay sitting upright, or hinge
from the hips to come forward
for Gomukhasana legs.
Relax around the neck and shoulders.
Sometimes, when we get into
those hips a little bit deeper,
we start to clench and tighten up
in other areas of the body.
So, just be mindful if your
body is tightening up anywhere.
Sometimes the hardest
yoga pose is letting go.
Inhale, walk yourself up,
and take that left foot to the floor.
Both sitting bones down.
You can always extend
the right leg forward.
Take your left hand behind.
Inhale, right arm up, and exhale, twist.
Stay here, or you can clasp,
bringing your hand underneath the thigh
and finding your other
hand behind your back.
As you inhale, sit up
nice and tall to lengthen.
As you exhale, roll the shoulder back,
and twist in a little bit deeper,
looking over that shoulder
or turning your head in that direction.
Bring the head to center and unwind.
And then, tucking the toes,
stretch that left leg out a moment.
Set it down.
Stretch back in your down dog,
and then we're gonna lift that
left leg up for pigeon again.
So left leg inhale.
Looking forward, exhale,
bring it up there.
And even if the knee didn't
hurt on the right side,
if it hurts on the left,
roll onto your back,
and take figure four pose instead, please.
Make sure that both hips are level.
If you're rolling to your left hip,
put a pillow or a block under there.
Exhale to the forearms
or all the way down,
or stay all the way up.
It never matters how
deep you get into a pose,
as long as you feel the stretch.
And when you're stretching,
you're increasing your circulation,
and that is a good thing.
Now, as you're here,
just do your best to let go.
Checking in with your breath,
so your inhales and
your exhales are equal.
Then, if your mind happens to be active,
just observe and let it go.
Come on up and roll onto your left hip.
Swing your right leg
around, knee on top of knee.
You can always extend the
left leg forward instead.
Both sitting bones down.
Inhale, stay sitting up nice and tall,
or hinge from the hips,
exhale to fold in.
If you walk your feet a little
bit apart from one another,
you'll come in deeper.
If you have any tension in
your neck or your shoulders,
move your head around a little.
Just let go.
Long, steady breaths,
equal inhales and exhales.
And inhale to walk yourself up.
Now take your right
foot to the floor, flat.
Keep the left leg as it
is, or extend it out.
Right hand behind.
Inhale, left arm up, and exhale, twist.
Bring it across.
If you'd like, you can wrap your left arm
under the right leg and
clasp behind your back.
On every inhale, lengthen up
through the crown of the head,
and then every exhale, twisting
your ribcage and your chest.
Turn your chin toward your shoulder.
Roll your shoulder back.
Turn back to the front.
Tuck your toes, stretch
out your right leg up.
Setting it down.
And inhale, plank.
Exhale, Chaturanga.
Last one.
Inhaling to up dog,
and exhale to down dog.
Take a breath in.
Come onto the balls of the feet.
Exhale it out.
Step or hop and sit,
and we're gonna move right into Apanasana,
hugging knees in, and then into Shavasana,
our final resting pose.
So extending the legs out.
Any discomfort in the
low back, bend the knees.
Feet flop open.
Release any tension in your face,
and just breathe naturally.
Our quote from Amelia Barr.
"Time is a very precious gift,
"so precious that it's only
given to us moment by moment."
Quiet mind, quiet body, Shavasana rest.
Now deepen your breath.
Start to move your hands and your feet.
Inhale and stretch overhead
through the arms and legs.
Bend your knees.
Roll yourself onto your right side.
Pause and thank yourself
for showing up today.
You did great work.
Press yourself up to a comfortable seat,
and bring your hands together.
Hands to your forehead,
reminding you to have
clear and loving thoughts.
Hands to heart,
reminding you to have clear
and loving intentions.
And hands to your mouth,
reminding you to have clear
and loving communication,
sending all this positive energy
out to all beings everywhere.
Namaste.
Remember, your core muscles
are the most important part
to have a strong practice,
and I've created a special
class just for you.
The link is in the description below,
or it's pinned at the top of the comments.
If you enjoyed today's class,
you will love this total body yoga.
And tonight before bed,
do this class and have a
wonderful night's sleep.
