15 Minute Yoga Flow Vinyasa (Beginners & Intermediate) Yoga Fix 30 – Day 1 | Fightmaster Yoga Videos

15 Minute Yoga Flow Vinyasa (Beginners & Intermediate) Yoga Fix 30 – Day 1 | Fightmaster Yoga Videos


– Welcome to Fightmaster Yoga. I’m Leslie Fightmaster,
and this is Yoga Fix 30, 30 days to get your yoga fix, creating your healthy habits. We’re gonna start
sitting up nice and tall. Close your eyes. Begin to breathe in and
out through your nose, a little constriction in the back of the throat as you breathe. Bring hands together, and let’s start with an affirmation today. I give myself permission
to be all that I can be, and I deserve the very best in life. And then grab a yoga block. So have two blocks handy and a strap, and I’ll come onto our backs. And just notice as you lie
down here for a moment, if your back bothers you, bend the knees and put
the feet on the floor. Otherwise, extend the legs, and now start to notice the
natural curves in your spine. Do have a little lift in your lower back away from the mat. Your upper back touches. The back of your neck is lifted. And also your hips are touching. You wanna try to keep that, and notice your rib cage drawing in. We wanna keep that as well. So as you inhale, start to
lift the arms up and overhead. There’s a tendency for
your ribcage to pop up and your low back to overarch, so draw that in and lengthen, sitting bones to heels. Exhale, hands down by your sides. Grab a block and take
your hands on either side. Inhale, start to lift the
arms up and over in line with the ears without
letting your rib cage pop up. You might not be able to bring
the arms all the way back. Exhale, bring the block back down, and again, inhale. Reach the arms up and over
as you continue to draw front ribs down and lengthen
sitting bones to heels. Keep the toes pointed up to the ceiling. Exhale, arms back down. Take the block down. And one more time. Let’s inhale, sweep the arms up. So if you can’t take it
all the way by the ears, just stop where you can while you can keep the ribs
down and low back lengthening. And then take one more breath here. As you stretch the arms, let the shoulder blades release
toward the waist and exhale. Take the arms back down. Put the block off to the side. So we’re gonna go over
a couple basics today. Bend the knees. Roll to your right. This is the way to carefully come up. Use your left hand to press up. Let your head come up last. And now we’ll roll forward
onto hands and knees. Then walk your hands in front of your shoulders
about a hand print, and take your hips all
the way back to heels. This is child’s pose, which
you can take any time. You can always push pause and take it. As you inhale here, come
forward on the hands and knees. Draw up the belly. Lift your chin and tailbone up. Then exhale, round the
back, chin toward chest. Take your hips all the
way back toward the heels. Let’s do it again, a
little longer breaths. So as you inhale, again, coming forward. Drop the belly. Lift the chin and tailbone up. Bring the chest forward. Exhale, round the back. Press away from the floor and
take hips back toward heels. And again, even a longer
breath, if you can. Inhaling through the
nose as long as you can. Drop the belly. Bring the heart forward
through the gates of the arms. Lift.
Chin up. Exhale, press away from the floor. Lift the ribs and belly in and up, and take hips back to heels as you exhale. One more time. Inhale, coming forward, but this time, we’ll tuck the toes, coming
into a modified down dog. Keep your knees bent. Keep your hips way up high in the air. Stretch our your spine, and then start to straighten
the legs as much as they will. Now, look forward and walk your feet as many steps as your leg to hands. Inhale, hands to shins. Lengthen your spine.
Look up. Exhale, fold forward. Bend the knees as much as you need to. Rooting down through the
feet, inhale, reach up. Arms in line with ears. Watch that the ribs don’t pop out. So keep the ribs in. Lengthen through the lower back. Exhale. Bring the hands down. Come to the front of the mat in tadasana, feet together or hips’ width apart. Draw the belly in. Inhale, sweep the arms up. Again, watch the rib cage. Watch the lower back, that
you’re not overarching. Exhale, fold. Keep your spine long, crown
of the head reaching down. Bend the knees if you need. Inhale halfway up. Lengthen your spine.
Look up. Exhale, fold, crown of
the head toward the floor, bending knees as needed. Press through the feet. Inhale, reach up with a nice,
long spine stretching tall. Ribs in. Exhale, hands to hearts. And again, inhale, sweep the arms up. Remember to keep the
lower back lengthening. Exhale, fold, hinging from your hips. As you inhale, come halfway up. Lengthen your spine. Look up. As you exhale, bend the knees, plant the palms, and come to plank, top of a pushup. Make sure that you’re lifting up and back so your hips and shoulders are in line. Now, take your knees down. Shift forward. Lower all the way down
slowly to your belly. Untuck the toes, hands by low ribs. Peel up for cobra. Then tuck the toes. Press back to the knees and stretch into downward dog. Knees can be bent or straight, and for this one, feel
free to bicycle the legs, bending one knee and the other. Make sure arms and
shoulders’ distance apart and feet are hips’ width. Stretch back in your
down dog for a breath. Press into the base of your fingers. Then look forward. Walk your feet to hands. Inhale, hands to shins. Look up. Exhale, fold. Press with the feet. Rise up as you inhale. Look up and lengthen. Exhale, bring hands to heart. Inhale again. Sweep the arms up. Exhale, hinge from your hips
and fold over your legs. As you inhale, look up to lengthen. Exhale, step into plank pose, top of a pushup. Knees up or down. Lower chaturanga, then inhaling to cobra or up dog. Thighs and knees off the
floor if you’re in up dog. Exhale back into down dog. So the first one we did was modified. The second one wasn’t. If the second one is too much for you, stick with modified. Next, inhale. Lift your right leg back and up. And lift the hip for a moment, and then exhale, bring it
to right down the center, shoulders over wrists, and step the right foot
out by the right hand. Spin the back heel down. Line up heel to arch.
Warrior II. Make sure your right
knee is over your ankle and points in line with the middle toes. Lift the chest. Let your shoulder blades
release away from the ears. Then drop the left arm. Reverse your warrior, so side stretch. Inhale, come up. Exhale, cartwheel the arms down. Make your way to down dog. You can go right into it or come to plank first and lower. Chaturanga, knees up or down. Inhale, pressing into up dog, or stick with cobra. Exhale back into down dog. Inhale, left leg lifts. So you can open the hip,
see what that feels like. Most of the time, we’ll
keep the hips level. Exhale, bring the knee down the center, shoulders over wrists, and
then step the left foot right in the middle of the hands. Spin the back heel down,
lining heel to arch. Inhale, open up warrior II. Shoulders are above the hips. Make sure your knee’s above your ankle. Press into the front heel and through the outer
edge of your back foot as you breathe here. Gently lift your back inner
thigh up toward the ceiling. Drop the right arm.
Reverse. Bend into the left knee a little bit, and inhale, come up. Windmill the arms down. So you can go right into down dog or make your way to plank first. Exhale through chaturanga. Inhale, shoulders over wrists in up dog. Exhale, lift the hips. Stretch all the way
back into downward dog. Remember, any time you want a break, you can take your knees
down to child’s pose and push the pause button. Look forward. Step your feet to the hands. Inhale hands to shins. Lengthen. Exhale, fold. Press through the feet. Rise up as you inhale and
look up, lengthen, ribs in. Exhale, hands to heart. Turn toward the long side of the mat. Step up nice and wide. Turn your right leg all
the way out back, toes in. Arms at a T and then bend that
right knee over the ankle. This time, lean forward,
right forearm to right thigh. Reach the left arm up and over. Spin the left tricep down. If you wanna go deeper, you can take the right hand to the little toe side of
the foot or to your block and stretch from your fingertips all the way through the
outer edge of your back foot. Inhale back to warrior II. Straighten the leg. Now hinge from the front hip. We’ll come into triangle pose. So reaching out and down,
right hand to the shin or foot or to your block. Stretch through the left arm. Bottom ribs come forward. Spin top ribs back and press into the big toe
mound of your right foot as you draw the right hip under you. Then inhale to come up. Bring your feet to parallel, left leg out, back toes in. Go a little wider if you shortened your
stance for triangle pose. Bend the knee, warrior II. Then lean forward, taking
the forearm to thigh. Reach the right arm up and over. Spin the tricep down, and if you wanna go deeper, left hand to the floor on the
little toe side of the foot or to your block, or you
can hold onto your ankle. I like to do that a lot. Try to stretch out the
bottom side of the torso as if you’re turning your belly button up toward the ceiling. And come back up,
straighten the front leg. Little shorter stance
for triangle if you like. Hinge from the front hip. Reach, reach, reach out and down, left hand to shin, foot, floor, or block. Stretch up through the right arm. Look up toward the right fingertips, but if it bothers your
neck, look forward or down. Press into the big toe
mound of the left foot as your left hip draws underneath you. Imagine you’re leaning your
back up against a wall. Look down to come up as you inhale. Bring your feet to
parallel, hands to hips. Look up, inhale. Hinge from your hips
forward, fingertips down. Lengthen, inhale. Exhale, fold forward any amount. Make sure to pull up on your kneecaps, firm your quadriceps muscles, pin your outer hips and inner thighs in as if you’re holding a giant beach ball between the inner thighs, and then shift your weight
toward the balls of the feet, just a bit. Another long breath. Then halfway up, inhale. Exhale, hands to hips. Inhale, come up with a nice, long spine. Step your feet together and turn back to the front of your mat. Back to tadasana. Inhale, bend the knees. Come to chair pose. Then exhale, belly to thighs. Straighten the legs any amount. Look up as you inhale, and exhale, step to plank, and lower through
chaturanga, knees up or down. Inhale, cobra or up dog, and exhale, tuck the toes. Come to plank pose. Maybe add another chaturanga if you like, and then to downward dog. Otherwise, you can hold plank. Right leg lifts, inhale. Exhale, step it up by the right hand. Stay on the ball of your back foot and come up into high lunge. Bend your back knee. Tilt your pelvis forward. Pull the right hip back. Straighten the back leg. Remember that the lower back, we don’t want it to overarch. So draw the front ribs in. Lift up through the back ribs and lengthen through the lower back. Exhale, bring the hands down. Make your way to down dog, either through chaturanga
into up dog on your inhale, or you can just go right
into down dog and stay. You can even add an extra
chaturanga if you’d like. Left leg up, inhale. Lift it from the inner thigh. Exhale, step it up by the left thumb. Stay on the ball of your back foot. So take a moment to bend the back knee. Tilt your pelvis forward a little, and now straighten it as
you pull your left hip back so hips are nice and level. Stretch up through arrow. Straight arms. Double-check and make
sure they’re straight, spinning triceps forward. Take another breath here. Exhale, bring the hands down. Make your way to down dog, either through chaturanga,
or just go right into it, inhaling to press up. Exhale back to down dog. It’s a little shorter practice today ’cause it is day one. We just want you to ease into it. So if it’s too much, just take a rest. Step or hop through to seated and then lie on your back
with your knees bent, heels under knees,
pressing into bridge pose. So if you can roll the shoulders under, interlace fingers, go ahead. Otherwise, just keep
your palms pressing down. But do spiral your thighs
in toward each other. Make sure the outer edges
of your feet are parallel. And keep reaching your sitting bones toward the backs of your knees. Keep chin away from chest. Breathe steadily. And then slowly lower down and hug your knees into
your chest in apanasana. Just gently rock yourself side to side and then open up into happy baby. So grab the little toe sides of the feat. If you can’t reach, hold onto
your ankles or legs instead. Now, lengthen your sitting
bones toward the heels. Now straighten out the
right leg any amount. Keep the left knee bent. And switch up. Left leg straightens out. Right knee stays bent. And now, maybe stretch both legs out, and bending both knees, hug ’em in. Take the feet to the floor, rolling off the knees to the right. Look over to the left for a little twist. Now, if you want a deeper twist, you can cross the right
knee on top of the left. I think that’s the right knee on top. Come back to center. Hips to the left a little,
knees to the right, and you can cross the left knee over the right if you want
a little deeper twist. Keep turning your belly
up toward the ceiling. Now come back to center as you inhale. Hug the knees in one more time. Lengthen your sitting
bones toward the floor to stretch out your spine. And now we’ll make our way into savasana, our final resting pose. So lengthen sitting bones
towards the backs of the heels. Let your feet flop open,
arms by your side, palms up. Close your eyes and rest. As you’re settling in, I have a quote from D. Simone. So if you’re joining us in the new year, this is a nice new year’s
quote, and it rhymes. May light always surround you, hope kindle and rebound you. May your hurts turn to healing, your heart embrace feeling. May wounds become wisdom, every kindness, a prism. May laughter infect you, your passion resurrect you. May goodness inspire your deepest desires. Through all that you reach for, may your arms never tire. Just rest. I’ll be back in a moment. Start to make movements
in the fingers and toes, hands and feet, arms and legs. Take a nice, long stretch and then bend the knees. Roll yourself off to your
right side for a moment, and then slowly use your left
hand to come up to seated. Sitting up nice and tall,
bring your hands together in front of the heart. Brings hands to forehead to remind us to have clear and loving thoughts. Hands to the heart, reminding us to have clear and loving intentions, and the hands to the mouth, reminding us to have
clear, loving intentions, sending out positive energy to all beings everywhere. Namaste. Thank you so much for joining me today. Have a wonderful day, and I will see you tomorrow. Visit fightmasteryoga.com, and also join us at Patreon, because we would love for you to join, and we’ll have extra classes
after this 30 days there. Bye.