- [Lesley] Welcome to Fightmaster Yoga
where you don't have to be perfect
and it's not just about the pose.
Hi, I'm Lesley Fightmaster.
Begin sitting up tall and
deepening your breath.
Take your fingertips to the
earth to feel more grounded.
This 30 minute total body yoga workout
will energize and strengthen
you inside and out.
Be sure to stay through Shavasana.
It is the most important part.
Bring your hands together
in front of your heart.
Today, focus on sending out compassion
and healing energy to
all beings everywhere.
You can't control everything around you
but you can control your response.
Release and slowly make
your way on to your back.
Line up your heels under your knees,
toes point in just slightly.
Bring your hands next to
you, thumbs facing the sky
as you inhale come into a gentle branch
reaching arms up and over.
As you exhale, lower down
one vertebrae a time.
And again inhale, reach your arms,
coming into gentle Bridge length
and sitting bones to backs of knee,
exhale and lower.
Same thing, as you inhale,
press into the heels,
lift the toes, breath in love and joy.
Exhale, compassion, sending healing.
One more time, inhale, lifting up,
and exhale, lower down slowly.
Walk your feet as wide as
the mats, keep them parallel,
take your arms out to the side.
As you exhale drop your
knees to the right,
look over your left shoulder.
Inhale center keeping your feet wide,
exhale, knees to the left, looking right.
As you inhale, come to center,
exhale again to the right, looking left,
you could also pick up your right foot
and place it on top of your
left leg just above the knee.
Hold a couple of breaths,
turning your belly towards the sky.
Oh, if you hear rumbling and
yelling in the background,
don't be alarmed, it's
just my kids skateboarding
in the garage.
Inhale to center,
exhale, knees to the left, looking right,
option to pick up your left foot,
placing it just above your right knee.
Takes you in a little bit deeper.
As you inhale focus, expand your lights.
As you exhale, send it out
to all beings everywhere.
Inhale back to center,
exhale, hug knees to chest,
rock a little side to side,
and then roll off to your
right, use your left hand
and press yourself up to seated.
Rolling forward we'll make
our way into Child's Pose,
taking the hips back towards the heels,
reach your arms forward,
and if your knees are uncomfortable,
you can always put a pillow or a blanket
between the backs of your
legs and your calves.
And as you exhale walk
your hands to the right
and shift your hips to the left.
A nice long side stretch.
Relax around your neck and your shoulders.
Inhale to center, as you exhale,
walking the hands over to the left
and take your hips off to the right.
A nice long stretch in the side body.
Good lateral stretch.
As you breathe focus on
the center of your chest
and feel it expand with
the light on your inhale
and then send compassion, exhale.
Walk your hands to center,
spread your fingers,
turn your outer upper arms,
triceps down toward the mat
as you come on to your knees,
tuck your toes into Down Doggy.
Keep your knees soft to begin,
keep turning those triceps
back, biceps forward,
and then straighten your right leg,
keeping left leg bent and then switch,
just a couple of times, bicycling the legs
and just kind of moving yourself
into your first Down Dog.
Then both knees as you stretch back
and then straighten the
legs as much as they will.
Pull your ribs and belly in
and then inhale, lift your right leg up,
exhale, bend your knee, open up your hip,
pressing back evenly through
your arms and your shoulders.
A little hip stretch,
now square off your hips, inhale,
as you exhale, draw your
thigh towards your belly,
shoulders above wrists and breath here
as you lift your low belly
and your pelvic floor muscles.
Step your right foot
up by your right hand,
take your left knee down,
padded up as needed,
inhale, arms up, palms facing each other.
Pull your right hip back
and pull your belly in
as you sink forward into your lunge.
Soften around your neck,
just another breath here.
Now turn your palms to face front,
pull your elbows down, bending,
and then take hands to
the floor, step to Plank.
Holding here, knees can be up or down,
we're gonna slowly lower to the floor,
so shift forward about an inch,
slowly, slowly, slowly, all the way,
super slow to your belly.
Bring your hands by your low ribs,
press all 10 toenails
down, pull your belly in,
inhale, peel your chest up for Cobra.
Widen your heart, sending
your light, relax back down,
tuck the toes, knees can be up or down,
take a big breath in,
exhale, press to Plank
and then lift your hips,
returning to Down Dog.
Arms shoulder's distance,
feet hip's width.
As you inhale left leg lifts
up with level hips at first
and then exhale, open that
hip and stretch it out.
Keep pressing back through the arms,
lifting your belly gently
and your pelvic floor muscles for support.
Square off your hips, look
forward, knee toward belly,
shoulders over the wrist, keep breathing
and keep those pelvic floor muscles
and belly muscles engaged.
Lightly step the left
foot up, right knee down
and padded up as needed, inhale, arms up
but keep your hips level, so
pull the left hip back a bit,
lift your frontal hip bones
towards your lower ribs
as you draw your belly and ribcage in.
Stretch through arrow straight arms,
gently look up if it's okay on your neck.
Next exhale, bend the
elbows, open up the chest,
hands to the mat, step to Plank.
Take a breath in, knees can be up or down,
exhale slowly again to the floor,
not quite as slow as the first time.
Hands by low ribs, all 10 toenails down,
inhale, Cobra, look to your right
or High Cobra looking to your right.
Keep your belly lifted and sitting bones
toward backs of knees
to protect your back.
Release back to center, exhale,
inhale, Low Cobra looking left
or coming to higher Cobra
still looking to the left.
Keep lengthening through your lower back
and engage your belly
muscles so your back is safe.
Come back to center, release.
Inhale, Upward Dog, turn
on your heart light,
exhale, Downward-Facing Dog, stretch back.
Attitude is everything and
you can always control yours,
it's so important to keep in mind.
Take a couple of breaths
here, firm in your legs,
gaze between your knees or your feet,
inhale on to the toes, exhale it all out,
then inhale, step forward,
hands to shins, half lift,
exhale, fold forward,
bend the knees as needed.
Press for the feet, inhale, reach up
and exhale, bring hands to your heart.
Feet together or hip
socket distance apart,
as you inhale, bend your
knees, drop your hips,
come to Chair Pose, weight in the heels.
Exhale, belly to thighs
and then straighten
the legs as much as they will.
Inhale, come halfway up,
exhale, step to Plank,
knees up or down, Chaturanga.
Inhale, Upward Dog or Cobra, your choice,
exhale, Downward-Facing Dog.
As you inhale, right leg lifts,
on your exhales, knee toward
belly, shoulders above wrists,
hold a moment and then inhale, step it up.
Take your left knee down to the floor,
again padded as needed, bring your hands,
interlacing fingers, just
about you right knee.
Pull the right hip back,
if you have knee trouble, stay here,
otherwise exhale, lift your back knee up,
inhale, lower it down to the earth,
exhale, lift, keep the hips level.
Inhale, lower,
exhale, lift it up.
Inhale, bring it back down,
reach your left arm forward,
bend the elbow, take it across,
press your palms together,
twist, keep pulling your right hip back
so your hips are level,
tuck your back toes under,
lift your belly and pelvic floor muscles.
Stay here or lift your
left leg off the floor.
You can keep hands at heart center
or take left fingertips
down, stretch right arm up
and remember twist from above your waist.
The hips are gonna wanna
go, don't let them,
keep those level.
Release the hands back
down, come to Plank,
exhale, Chaturanga.
Inhale, Upward Dog or Cobra, your choice.
Exhale, Downward Dog .
As you inhale, float the
left leg up with level hips,
as you exhale, thigh to belly,
shoulders above the wrists
and breath, holding here
with your low belly engaged.
Lightly step the left
foot up, right knee down,
interlace the other pinky in
front, above the left knee,
tuck the back toes.
With knee trouble you'll stay here,
if your knees are okay then exhale,
lift the back leg up any amount,
inhale, drop it down.
Exhale, slowly lift it.
Inhale, slowly set it down.
Exhale, lift it up, make
sure the front knee stays
over the ankle the whole time.
Take that knee down, reach
your right arm forward
and across, pressing
palms together to twist.
Keep your left hip pulling
back so your hips stay level,
tuck the back toes under,
engage your belly muscles,
pelvic floor, lift the back
knee off if you'd like.
Keep the front knee over the ankle,
hands can remain at heart center
or right hand down, left arm
up, it's a little bit deeper.
Remember, twisting from
your rib cage and your chest
but keeping your hips level.
Release the hands back to the
mat to Plank and Chaturanga.
Inhale, press through the hands and feet,
keep your belly engaged.
Exhale, Downward-Facing
Dog, stretching back.
Your perception is reality,
so make yours positive,
and that's what Elmer agrees,
my kitty Elmer says "Yes."
Take a of couple breaths here
and now walk your feet
as wide as your mat,
turn your toes out as needed
as you come into Malansana.
So halfway down if you
have any knee issues,
or drop your buns toward the mat,
stretch out your low back.
So knees and toes are tracking,
feel free to move your head around,
especially if you have any
tightness around the neck.
This is a great pose to
stretch out your low back.
Now walk yourself onto
your hands and knees,
keep your hips just above the knees
but then walk your arms forward,
turn your thumbs to the sky
bringing your forehead,
your chin toward the floor
or touching, you can turn your palms down
but it is important to
spin your outer upper arms,
triceps down toward the earth
and lift your inner arms,
your biceps up towards the sky.
This is a great shoulder
opener, chest opener,
upper back opener, Anahatasana.
Anahata is heart, the heart
Chakra is called Anahata.
Walk yourself back, the shoulders,
or wrists just in front of shoulders
so you can come back into Down Dog.
Anahata means unstruck or unhurt,
which means no matter how
much pain you've experienced,
inhale on to the toes,
exhale, step or hop forward.
Inhale, lengthen, exhale,
fold, press to the feet,
bend the knees, drop the hips, Utkatasana.
No matter how much heartbreak
you've experienced,
there is a place in your
heart that is untouched.
Isn't that beautiful.
Come to Samasthiti, turn to
the long side of your mat.
Step your feet out nice and wide,
turn your right leg out, back
toes in, lining heel to arch.
Take the arms up, inhale,
bend knee over ankle, exhale.
Now lean forward, take your
right forearm to right thigh,
left arm straight to the sky.
Engage your low belly,
your pelvic floor muscles
and then reach your right arm forward
as if you're serving a tray of cookies.
Bring your bottom ribs forwards,
spin your top ribs toward
the sky as you breath here.
You really gotta engage the belly
and pelvic floor to hold it.
Inhale, Warrior II and
then reverse your Warrior,
exhale, dropping the left arm,
inhale, straighten your right leg,
stay for your exhale and
then come up, inhale,
set up for Triangle, shorten
your stance if you like.
Hinge from your hip crease,
reach, reach, reach out
as far as you can taking
your right hand to the shin,
the foot, a block, the earth
and then stretch out through the top arm,
bring your top hand to the
bottom side of your ribcage,
bringing your bottom ribs forward,
spinning your top ribs back.
Now reach your top arm forward, inhale,
you can stay right here or
reach your right arm forward
as well as if you're hold
a ball between your hands.
Soften your knee joints but engage
your pelvic floor and belly.
Look down, to come up, inhale.
Exhale, feet to parallel.
Turn your left leg out, back toes in,
line up heel to arch, arms up, inhale.
Bend the knee over the ankle
in line with the middle toes,
exhale, lean forward,
left forearm to thigh,
right arm straight up to the sky.
So even here, bottom ribs
foreword, spin top ribs back,
engage your low belly, pelvic floor,
reach the left arm forward if you can,
otherwise keep form on thigh,
I know, it's not easy.
You're doing great and
you're super strong.
Take another breath here,
pressing into the front heel,
and now Warrior II.
Exhale and then drop the
right arm, inhale, reverse,
exhale, bend into your front knee.
And you inhale, straighten the right leg,
exhale here, then come on up for Triangle,
shortening the stance if you like.
Hinge from the hip crease
and reach, reach, reach.
Take your left hand to the shin, the foot,
the earth, a block.
If it's on a block or on the earth,
the one on the little toe side.
Bring bottom ribs forward,
take your top hand,
spin your rib cage towards the sky,
then reaching the right arm
forward, inhale, exhale.
We're gonna stay here,
we'll engage those muscles
and reach the left arm forward, low belly
and pelvic floor muscles
really strong to hold you.
Soften your knee joints
so you're not locking them
but keep your leg muscles firm.
Come on up, inhale and now
take your feet to parallel,
toes pointing in a little, hands on hips,
open the chest, inhale, look up,
hinge from the hip creases,
exhale, finger tips down.
Inhale, lengthen the spine halfway,
bring your right hand to the center,
and then next, inhale, left arm up, twist,
but try and keep your
hips level if you can,
but if you want to go deeper,
take your right hand over
toward the left foot.
Never have to go too deep,
and don't ever force it, ever.
This is your body, take care of yourself.
Now come back to center, inhale, lengthen.
Left hand down, right arm up, exhale,
turning from your ribcage and your chest,
keep your hips level.
If you'd like to go
deeper take the left hand
toward the right foot and
keep your breath steady.
Elmer's really talkin'
in the background today.
You can exhale your breathe here
and then return to center,
come half way up, inhale,
hands to hips, exhale, come
up with a long spine, inhale.
Bring your arms out to
shoulder height, press in,
step or hop together, exhale,
and turn back to the front of your mat.
Feet hip socket distance apart
or big toes touching,
heels slightly apart.
Reach up, inhale, ribs and belly in,
hinge from the hips, Uttanasana, exhale.
Inhale, half-way lift,
exhale, step or float,
into Chaturanga.
Inhale, Upward Dog or Cobra,
exhale, Downward-Facing Dog.
As you inhale here, start to again engage
your low belly and pelvic floor,
ripple the spine forward to Plank.
Step the feet together,
roll to the pinky toe side
of your right foot, lift
your left arm up, Side Plank.
You can take your bottom
knee down for more support,
and then take your top arm
forward in line with the ears,
stay here or lift your top leg,
placing your foot flat on the floor
and stretching into Wild Thing.
Make sure your feet are parallel,
especially that left one
which doesn't wanna be,
or was it your right one,
the one that was bent.
Come back to Plank,
and then feet together
again, roll to the left side,
keep your hips level, you can always take
your bottom knee down for more support
and the top hip a little forward.
Take your right arm forward
in line with your ear
and you can stay as your are
or take right foot to the floor
pointing your toes in a little,
stretching through the right arm,
lengthening sitting
bones to backs of knees,
stretching open your heart.
Expand, inhale, make your way
back to center, Plank Pose.
Exhale, Chaturanga or skip
it and go to Down Dog.
Up Dog on your inhale,
and Down Dog as you exhale.
Breath here.
Remember you can always push pause,
take a Child's Pose, anytime you like.
That is the beauty of
practicing with video.
Otherwise right leg up, inhale,
exhale into Pigeon Pose.
Now if you have any knee pain,
instead roll onto your back
taking this Figure Four
or another hip opener that
your knees agree with.
Make sure your back toes are down,
legs straight back behind you,
stay up on your hands,
come to the forearms,
or come all the way down.
Relax.
Take long, smooth breaths.
Inhales and exhales, equal in length.
Relax around your neck.
Breathing in hope, joy, love,
breathing out compassion,
healing, and more love.
Come on up onto your left forearm
and make it parallel
with the front of the mat
and reach your right arm up to twist,
option to reach back for your left toes,
(clears throat) pardon me.
Keep your hips as level
as possible as you twist.
Slowly release back to
center, stay in your Pigeon,
come up on to your finger tips.
Now squeeze outer hips, inner thighs,
lift your pelvic floor and belly
and see if you can reach
your arms up towards the sky.
Stay with that or take
your right hand down,
reach your left hand for your left foot,
bringing heel just to
the outside of the hip.
You could also slide your
elbow down in the foot
and then take your right
hand holding the left
or whatever you can reach
and release.
Coming to center, tuck
your back toes under
and then roll onto your right hip,
swinging your left foot all the way
to the outside of the right leg.
You can also extend your right leg forward
if that's more comfortable on your knees.
Bring your left hand behind you,
reach up tall with your right arm
and now take it across, twisting, exhale.
Ardha Matsyendrasana.
As you inhale, lengthen tall,
you could take your right hand
to the outside of the foot
or bring it underneath the thigh,
bringing left arm around to clasp
or just keep your elbow
to the outside of the leg
with the left hand on the earth.
Inhale, length, exhale, twist.
Bring your head to center, unwind
and slip your left leg back, tuck the toes
and stretch out the right leg.
Give a little stretch
and then set it down.
As you take your next inhale,
left leg up and then exhale,
bring it forward into Pigeon Pose.
Now even if the first side
didn't hurt your knee,
but this side does
remember take Figure Four
on your back or another hip opening pose
that your knees are happy with.
There's no knee stretching in yoga.
Inhale, stay up onto your fingertips
or come to the forearms or
lengthen all the way out
and let everything go.
Just breath, sink, and relax
and by the way, click the subscribe button
and hit the notification bell today
because I'm creating new yoga videos,
different formats that
you will not want to miss.
As you continue here
for a few more breathes,
soften, release and let go.
Even if it's just for a moment.
As you inhale, come on
up, right forearm parallel
with the front of the mat,
stretch left arm up and twist.
Option to reach back for your right foot
with your left hand,
continuing your twist,
try and keep your hips nice and level.
Take another long breath and release,
coming on to the finger tips.
Now squeeze outer hips, inner
thighs toward one another,
lift pelvic floor and belly and see if you
can stretch your arms up toward the sky.
If your pretty stable,
take your left hand down
and see if you can reach
for your right foot
with your right hand.
Or you can slide your foot to the elbow,
where it bends, take your left hand
to meet your right finger tips.
Hips and shoulders
square toward the front.
Release that, now roll onto your left hip
swinging your right leg to the front
all the way to the
outside of the left leg.
Also option to extend
the left leg forward.
Get both sitting bones
down onto the floor,
right hand behind you,
left arm up, inhale,
take it across, twist, exhale.
Option to reach your left hand
for the outside of your right foot
or you can bring it underneath your thigh,
taking your right hand behind and clasping
or holding your shirt or
stay just as you were.
Inhale creating length, exhale,
roll your top shoulder back
or your back shoulder back,
widening your collar bones.
Bring your head to center and release
and then tuck your right toes under
and stretch your left leg
up, Three-Legged Down Dog
and just stretch out that hip.
Set your foot down, look forward, inhale,
on to the balls of the
feet, exhale it all out,
lightly step or hop and sit.
Extend your legs forward,
flex your ankles but keep your heels down,
so press 'em down firmly, sit up tall.
Inhale, reach up, hinge
from your hips, exhale,
lengthen once again, inhale.
Exhale holding on to
whatever, sides of the mat,
legs, use a strap, come forward
in the Paschimottanasana.
Don't let your head drop, try
not to round your upper back
the best you can and breath.
Keep the muscles in
your legs nice and firm,
pelvic floor muscles
engaged, belly engaged,
as you breath here.
Lengthen the crown of your head forward,
gazing at your toes or at your shins,
and now head up and all the way up
with your arms up this time
and then take your hands by your hips,
bend your knees, rolling onto your back,
and then we'll hug the
knees in to the chest.
I almost forgot but I like
to do this before Shavasana,
so as you hug the knees in,
drive your sitting bones
toward the earth and that will
lengthen out your lower back.
Take your feet to the earth,
lengthen buns to backs of knees
as you stretch out your legs.
Draw your shoulder blades
away from the ears,
let your chest open, let
the light in your hearts
shine out for everyone to receive.
Let your feet flop open,
arms by your sides.
Our quote today is from Clyde Lee Dennis,
"If you aren't the one who is
controlling your own thoughts,
"feelings and emotions,
then you are the one
"who is being controlled."
Choose your own thoughts and feelings.
Quiet mind, quiet body, Shavasana, rest.
Make it a long breathe in,
as you exhale begin to move
your hands and your feet,
circle your ankles and wrists
and stretch your arms overhead,
bend your knees and roll
yourself to your right,
take this moment to thank
yourself for showing up
and taking great care of you.
Use your left hand to press up slowly,
sit up tall, bring your hands together.
Hands to your forehead are reminding you
to have clear and loving thoughts.
Hands to your heart,
reminding you to have clear
and loving intentions.
And hands to your mouth to remind you
to have clear and loving communication,
sending out all this
healing, loving energy
to all beings everywhere.
Namaste.
Your personal power center
is within your core muscles.
I've created a special class just for you.
There's a link below and it's pinned
at the top of the comments.
Get strong.
If you enjoyed today's class,
here's another one that's a lot like it
and people really love it.
Save it for later or
practice it right now.
