10 Minute Yoga Quickie (Vinyasa Flow) | Fightmaster Yoga Videos

10 Minute Yoga Quickie (Vinyasa Flow) | Fightmaster Yoga Videos


hey guys this leslie fightmaster with fightmaster yoga and today’s class is a yoga quickie so just a little over 10 minutes long. have a couple of blocks and a strap available if you’ve got them and our class day through in a little bit of a jujitsu drill that my kids do on their competition team it’s super great for building strength in the legs also gets the heart rate going so I hope you enjoy its kind of fun and let’s roll out our mats and get started hey sit up nice and tall bring your hands together in front of your heart take a moment to set your intention for your practice he’s remembering why you came to mount this morning or this afternoon or this evening rolling forward and hands and needs and help bring the chest forward lift the chin and tailbone up exhale around the back into our chests draw the belly in again inhale bring the chest through lifting the chin exhale press away from the floor around the back inhale bring the heart through the gates of the arms exhale press away from the mat surrounding the back come to neutral and the right leg straight back behind you and then inhale lift it up reach the left arm for drop your outer right hip down squeeze your left hip in exhale knee and elbow to center inhale stretch out the arm and leg exhale slowly knee and elbow to Center like you’re moving through water inhale extend drop the outer right hip exhale knee and elbow down the center line inhale reach out and keep the leg up take the hand down take the toes under draw other left knee into the chest then inhale plank exhale right knee into chest inhale plank pose and hold hold slowly lower the knees up or down lower up just a little bit and then straight up back to table next on the left leg back lifted from the inner thigh watch that the back doesn’t over arch drop the outer left hip down squeeze the right hip in reach the right arm forward to inhale to stretch out exhale elbow and knee right down the center inhale stretch exhale like you’re moving through water bring them back to center inhale reach out and exhale draw it inhale extense pause to the right hand down tuck the left toes under press the foot down bring the right knee into chest inhale plank and exhale left knee into chest press away from the floor inhale plank pose top of a push-up and now right forearm down left forearm down dolphin plank hold here KITT try to get the hips and shoulders about the same line reach the tailbone to the heels keep breathing here and then press back to plank you know I Sony’s down lift the hips for downward facing dog and bicycle the legs if you wish arms shoulders distance feet hips-width already probably feeling warm and how lift your right leg up bend the knee open up the hip and then we’re going to be big circles with that bent knee circle and circle make one more big circle and then step it all the way up in between the hands in the backyard flats inhale warrior to make sure you’ve lined up front heel and back arch drop the left arm reverse keep the right knee over the ankle and lean forward right for my right thigh left arm up and over side angle you may also take your right hand to a block instead of form tessai turning the belly up toward the ceiling lift the back inner thigh and big breath in house come back to warrior two exhale when will the arms down plank pose chaturanga pause a moment and then all the way to the floor inhale little baby Cobra hand’s by low ribs then into updog or stay with Cobra exhale downward dog inhale lift your left leg backing up from the inner thigh then bend the knee open the hip big circles another big circle stretching out the hip then bring the legs center step it all the way between the hands in the back heel flat line of heel to arch inhale warrior two the back-and-forth I drop the right I’m reverse keep that left me in line with the middle toes and then inhale come up exhale forearm to thigh or take the left hand to the pinky toe side of the foot or a block right arm reaching in line with the right ear spin the tricep for so pinky is facing the floor thumb is reaching up toward the ceiling draw the shoulder plates away from the ears press in that front heel warrior to inhale exhale cartwheel the arms down chaturanga dandasana inhaling to upward facing dog or Cobra tuck the toes downward-facing dog stretch all the way back a couple breaths here just getting warmed up and look up step or float the feet to the hands as you inhale lengthen on your exhale fold press through the feet inhale stretch tall exhale bring the hands to the heart so it is really slowly and bend the knees take your buns all the way to the floor slap your hands down and roll back then roll up bend your left knee take your right leg all the way back behind you and then stand up so this is a break fall Sony’s down slap the hands straighten that leg other knee bends whichever leg is straight that’s the side you’re going to go to lower roll up left leg straight swing it back and then step to the front bend the knees slap that mat roll up left leg straits and back to the front flap the mats roll up left leg straight move to the left swing that leg all the way back sit down slap the mat roll up left leg swings all the way back and then back to the front of the mat bend the knees slap the mat roll up left leg swings back and turn to the front of the mat shoe now we’re going to do the other side so bend slap the mat roll up right leg straight in the right leg all the way to the back and then step the feet together down slap the matter hands to the right side right leg back and to the front roll back slap down turn to the right step the right foot back and then to the front down slap the mat roll up take that right leg back and then all the way the front bend the knees roll down right leg comes all the way back and then up and slap the mat turn to the right right foot comes back and then to the front bend the knees slap the mat roll up right leg straight bring it back and to the front shoe inhale the arms reach up exhale fault feet are hips-width apart grab your opposite elbows gently Rock side to side if you didn’t get that Darrell it’s called a technical lift after break off you can get that no worries took me a long time to get that step back into plank lower slowly chaturanga inhaling up exhaling back so you can hit rewind try it again if you like push pause play around with it otherwise come on your back bridge pose press the feet down into bridge grab the sides of the mat pull the mat apart like you’re trying to pull it right in half and the bridge keep the chin away from the chest spiral the thighs and toward each other breathe stretch out the whole front of the body and then come on down soles of the feet together knees apart and rest take a moment to come back to the intention that you set why did you practice today always this floor for you or your loved ones and come up again into bridge come on up this time roll the shoulders under if you can interlace the fingers where you just keep the palms flat down on the floor and away from chest then come down and hug your knees into your chest gently Rock yourself side to side and then stick on your back to stretch out the right leg you can grab your toes or you can hold on to the back of the leg stretching out in Suppan estas gonna exhale open the leg to the right look over the left shoulder so carriage the foot no worries if you’ve got a strap hand to use your strap keep your left hip down inhale Center exhale take it over to the left side twist looking over your right shoulder turn the belly up toward the ceiling big breaths inhale Center exhale lift up draw the leg in a little bit deeper if you can and really set to switch to the left leg and take the left big toe or hold on to the left leg or use a strap drawing left hip forward big stretch in the hamstrings then exhale open it up to the left keep the right hip pressing down look over the right shoulder inhale Center exhale switch hands and twist looking over the left shoulder draw the left hip gently forward inhale Center lift the head and shoulders trial the leg in a big stretch and release will make our way into our final resting post will have just a brief shavasana since we’re doing a quickie class let everything relax and sink in as deeply as you can only be back in a moment thankful today from gordon b hinckley those who move forward with a happy spirit will find that things always work out a nice long stretch the arms and legs and then bend your knees willing to write then just carefully press yourself up to see dead bring the hands together bring your hands up to the forehead reminding us to have clear and loving thoughts and our hands to the heart center reminding us to have clear and loving intentions hands to the mouth reminding us to have clear and loving communications sending out positive energy to all beings everywhere namaste day thank you so much for joining today I’m so glad you’re taking care of yourself push the like button don’t forget i love it when you guys push the like button share with your friends leave a comment and if you can afford to support us there’s a donation link below or go to fight master yahoo.com and there’s a donate button oh all kinds of things that I’d love for you to check out have a great day bye