20 Minute Morning Yoga Flow (AM For Energy) | Fightmaster Yoga Videos

20 Minute Morning Yoga Flow (AM For Energy) | Fightmaster Yoga Videos


– [Lesley Voiceover]
Welcome to Fightmaster Yoga, the place to get your yoga fix. I am Lesley Fightmaster, a
certified yoga teacher trainer, and today I’m your teacher. This free yoga video is a
morning yoga flow for energy. We filmed this in the
middle of the Labyrinth at beautiful Angel Valley, Sedona. Don’t forget to subscribe to
Fightmaster Yoga on YouTube, and hit the bell so that you will never miss a free yoga class. Start sitting nice and
tall, close your eyes. Let’s bring our hands together,
take a couple of breaths. May our practice give us the
energy we need for a great day, benefiting all people that
we come in contact today. I’ll begin breathing Pranayama
practice, Kapalabhati. So take a long breath in, and exhaling it out. Inhale, we’ll begin little
short exhales through the nose. Here we go. (short repetitive exhaling) Inhale, hold. Pull your belly in, lift
through the pelvic floor, and then exhale. And again we’ll inhale, sweep
the arms out, around, and up. This time interlace the
fingers and face the palms out. Take an exhale, and inhale,
we’ll do another round. Here we go. (short repetitive exhaling) Inhale, hold the breath. Draw the belly in, drop the chin slightly, lift the pelvic floor. Exhale, release. One more. Inhale, sweep the arms
out, around, and up. Take the other interlace,
the other pinky’s on top. Exhale, palms up. Inhale, here we go. (short repetitive exhaling) Inhale and hold. Belly in, pelvic floor
lifted, drop the chin. Exhale, release. Bring your hands behind you, switch the cross of your legs, and take your right ear
to your right shoulder. Inhale, take your hand onto your head and reach your left arm out to the side, stretching the neck. Draw shoulders away from the ears. So you’re not pulling on the head at all, just a little extra weight. Release. Left ear to left shoulder. Left hand on the head, right arm out. Flex the wrist so you get one long line of energy up the arm into the neck. Release shoulders, and
then back to center. And then coming forward, make your way onto hands and knees. Wrists under shoulders, knees under hips. Inhale the right arm up, out to the side. Exhale, sweep it under the left arm. Now take your left hand to the left hip and pull it back. Bring left hand to low back, or reach around and hold the right thigh. You may extend the left
leg out if you wish, tucking the toes under. And now roll your top shoulder back so we can stretch out our shoulders. Slowly release back to table, and now left arm out as you inhale. Reach it up high. Exhale, sweep it underneath the right. Come on to the left shoulder
with your right hand. Pull the right hand back. Take the right hand to the low back or hook it onto the left thigh, and then option to extend right leg out. So if you are extending the right leg out, be sure to drop the outer
right hip down as well as you’re twisting your upper body. So try to keep the hips level and twisting from above the waist. Another breath here. And release back into table
and then to child’s pose. Keep the arms extended. Spread your fingers nice and wide, arms shoulder’s distance apart. And then as you inhale,
bring your chest forward, lift your chin and tailbone gently. Exhale, press away from
the mat rounding the back, and then take your hips all
the way back to the heels. Let’s do that again. Inhale, bring your chest forward,
lifting chin and tailbone. Exhale, round the back, belly
and ribs in, hips to heels. And again, inhale. Maybe a little longer breath this time as you widen across the collar bones. Exhale, press away from the floor, long breath, taking hips to heels. Inhale again, coming up, this time exhale to
down dog, tucking toes, and then bicycling the legs, bending one knee and the other. Make sure your legs are
hip socket distance apart. Bend both knees, stick your
hips way up high, stretch back, and then reach through the heels, they may or may not touch. Straighten the legs as much as you can, but keep that length in the spine. Inhale, plank pose, knees up or down. Exhale, lower all the way to your belly. Everything touching at once. And then interlace your
fingers at your low back. Pull your belly up,
lift your shoulders up, and lift everything up. Inner thighs spin up toward the ceiling. Lengthen your sitting
bones toward the heels. And then release and rest. And then once again, interlace fingers, press your pubic bone down
into the floor a little. Belly up, and lift up into Salabhasana. Roll the shoulder heads
away from the floor, inner thighs lifting up, the legs are still hip
socket distance apart, back of the neck long. And release and rest. And then hands by low ribs,
take a cobra on your inhale, maybe going into up dog,
shoulders above wrists if you are. And then lift into down dog. Stretch all the way back here. Arms shoulder’s distance,
feet hip’s width. Press into the base of the fingers and lift through your forearms. Look forward, lightly
step or hop feet to hands, take an inhale. Halfway up, exhale, fold in. Press with the feet, inhale
to reach all the way up, Urdhva Hastasana. Exhale, bring the hands
to heart, Tadasana. Front of the mat. Feet, hips width apart, are together. Inhale to look up. Sweep the arms, exhale,
and fold over your legs. Inhale, lengthen the spine, look up. Exhale, make your way to plank. Hug the elbows in through Chaturanga. Inhale, press through hands and feet. Exhale, downward dog. Remember, you can always take
your knees down Chaturanga. Right leg up, inhale. Exhale, bring it forward,
shoulders over wrists. Hug the knee in toward the belly and then step it right in
the middle of the hands. Inhale, warrior two. Make sure right knee’s over ankle. Drop the left arm, reverse your warrior. Side stretch, exhale. Inhale, come up, lean forward, right forearm to right
thigh, left arm up and over. Back to warrior two reverse,
exhale, bend the knee. Inhale, up, back to
side angle form to thigh or you can reach down toward the floor, maybe hold the ankle. Inhale to reverse. Exhale here. One more time, lean forward,
exhale to side angle. Knee is over ankle in
line with the middle toes. Press into the heel to come up, inhale. Windmill the arms, exhale to plank. Lower through Chaturanga, then inhale, press through hands and feet. Exhale to down dog. To the other leg. So inhale, lift the left
leg up from the inner thigh. Exhale, bring it forward, hug it in. Press away from the floor,
use belly muscles to hold it, and then step it in the
middle of the hands. Come on up on your inhale. Exhale, make sure knee is over ankle and over the middle toes. Inhale, drop the right arm, reverse. Exhale, bend into the left knee. Inhale, lean forward, then
left arm to left thigh, right arm up and over. Again, inhale reverse. Exhale, bend your left knee. Inhale, up leaning forward. Form to thigh or you
can slide the left hand down to the floor, ankle, or block. Coming up, inhale again to reverse. Exhale, bend the knee. Inhale, up, lean forward
and right arm up and over. Turning your belly up toward the ceiling, press with the outer edge of the back foot and into the front heel. As you inhale, come on up warrior two. Exhale, windmill the arms down. Make your way to down dog,
either through Vinyasa, inhaling up dog, exhaling down. Or you can always skip those and go right into downward
facing dog, if you wish. Stretch back here. Draw the ribs and belly in, exhale everything out, step or hop. Inhale, halfway up. Exhale, fold in. Press firmly through the feet, inhale, reach up nice and tall. Exhale, hands to heart center. Turn to the long side of the mat. Step your feet out nice and wide, take the arms up as you inhale. Now exhale, hinge from your hips, take your left hand down
towards your right foot, and reach right arm up,
then come on up again. Same thing. Exhale, left hand toward
right foot, right arm up. Inhale, back up. Exhale, same movement. Bring it down, reach up
through the right arm, and now we’ll hold here for three breaths. Make sure the feet are parallel too. Inhale, come on up. And now exhale, arms to a
T, right arm to left foot. Reach your left arm up. Inhale, back to center,
stretching the arms. Exhale, bring it back down. Once again, inhale, reach up. Exhale, set it back down. We’ll hold for three, two breaths, and inhale back to center, exhale hands to hips. Look up and lengthen as you inhale. Exhale, bring your fingertips down and lengthen your spine, as you exhale fold into
Prasarita Padottanasana A. From outer hips, inner thighs, lift the shoulders gently
away from the ears. Your head may reach to
the floor, it may not, but let the crown of
the head lengthen down, shift the weight a little
toward the balls of your feet. Inhale, halfway up, exhale, hands to hips. Come up with a long spine as you inhale. Arms to a T, and hop the feet together. Make your way to the front of the mat. Inhale, bend the knees,
come to chair pose. Exhale, keep ’em bent, belly to thighs, straighten into Uttanasana. Look up, inhale. Exhale, step or flow Chaturanga. Inhale, pressing up, and
exhale, downward facing dog. Right leg lifts as you inhale. Exhale, hover it forward and
then step up by the right hand. Stay on the ball of the back
foot, come into high lunge. Bend the back knee,
tilt the pelvis forward, zip in the belly, reach tall. Pull the right hip back. Now hands to heart, lean forward, and hook your left arm across and twist. As you inhale create length for the spine. Exhale, twist, perhaps taking left hand down and right arm up, maybe a little deeper into
the twist, if you like. You can also take the back knee down. Release, come to plank and Chaturanga. Inhaling, up dog, and
back to down dog, exhale. Left leg lifts, so hover a moment, press away from the floor
using belly muscles, and then step it by the left thumb. Come on up, bending the back knee, tilting pelvis forward, zip in the belly, and reach up as you straighten the leg. Pull the left hip back,
make sure knee’s over ankle. Hands to heart, lean forward, right arm across and twist. Inhale creating length through the spine. Exhale, twisting deeper, perhaps. Maybe taking right hand down to the floor, stretching through the left arm. Keep the breath steady as you can and then release, plank pose. Exhale, Chaturanga. Inhale, upward facing dog. Exhale, downward facing dog. Pressing into the hands,
the base of the fingers, and then taking the knees to the floor. And interlacing fingers,
elbows down for dolphin. So tuck the toes under, lift
up and back into dolphin. Make sure your elbows didn’t
go wider than the shoulders. Press on to the elbows, the forearms, lift the shoulders away from the mat. Draw ribs and belly in from the legs. Take a couple breaths, even, in and out through the nose if you can. And then back to the
knees and child’s pose. Take a couple long breaths here, and then back up onto the forearms, interlacing fingers, press
up and back again to dolphin. Keep the belly and ribs drawn in and up, press shoulders away or lift them away from the floor as you press down. Then step back about a foot behind you and ripple the spine
forward dolphin plank. Make sure elbows are
right under shoulders, pull the belly and lift
the backs of the knees up, hips and shoulders in line. Make sure you’re working your legs. Lift up, walk the feet in back to dolphin. Take a breath here. Exhale. And another. Inhale. Back again to dolphin plank. Step back, drop the hips
in line with the shoulders, widen the collar bones, keep
the back of the neck long. Firm the legs, lifting backs of knees up, and then lower to your belly, right on to your forearms for sphinx pose. First drop your shoulders down, and then press into the floor and widen across the collar bones and then draw shoulders back
and down away from ears. Keep the belly lifted. If you have any pain in the low back, back off of this one. Release, rest, come down. Bring your arms alongside your body, and inhale for Salabhasana locust pose. Lift up. So pull the belly in, lengthen
your sitting bones to heels, keep the back of your neck nice and long. Shoulder heads lift away from the floor as collar bones widen. Now you can stay with
that or bend the knees, reach for little toe sides
of the feet for Dhanurasana, lifting the feet up
and pressing them back. Make sure your knees are not going wider than the hips, here. Breathe into the chest and then release. Hands by low ribs to press up
and back into child’s pose. Take your knees wide
so your belly can rest between the thighs, and you
can lengthen out your spine. You can even press into the mat and stretch your hips toward the heels by pressing hands down. Let’s make our way up,
take hips off to one side. Come to seated, crossing at the shins, and fingertips in front. Inhale. Exhale. Walk yourself forward any
amount, stretching the spine. Imagine that someone is standing and pressing your outer hips down toward the mat, grounding you. Inhale, make your way
up and switch the cross. Fingertips in front. Lengthen your spine as you inhale. Keeping the length, walk
yourself forward any amount. Breathe here. Let everything relax,
jaw, shoulders, neck. Inhale, walk yourself up. Bend the knees, make
your way onto your back. Take your hips to the left,
drop your knees to the right, and look over the left shoulder. If you wanna deeper twist, cross your left knee on top of the right. Even out the breath. Bring yourself back to center. Hips over to the right, knees to the left. Deeper twist, right leg crosses over left. Long smooth breaths, releasing
any tension in the body. Make your way back to center and hug both knees into your chest. Lengthen your sitting bones toward the backs of the knees as
you extend out into Savasana. Our final resting pose. Allow everything to
relax, natural breathing. I have a quote from Amma, who is also known as the Hugging Saint. The sun shines down,
and its image reflects in a thousand different
pots filled with water. The reflections are many, but they are each reflecting the same sun. Similarly, when we come
to know who we truly are, we will see ourselves in all people. Begin to take a couple
of longer breaths here, reawakening our body. Start to make a little movements in the fingers and the
toes, hands and feet, stretch out with the arms and legs. And then bend the knees,
rolling off to the right side. Pause a moment. Thank yourself for taking your practice, you did good work today. Make your way up to seated,
bringing hands together. Let’s bring our hands to
the forehead to remind us to have clear and loving thoughts. Hands to heart center, reminding us to have clear and loving intentions. And the hands to the mouth, reminding us to have clear
and loving communication. Folding forward, Namaste. All beings everywhere,
happy, joyous, free. So glad that you joined me today. Thank you very, very much. A lot of people been
asking us to create an app, so comment below about what
features you would like to see for our Fightmaster
Yoga subscription app so we can make it the
way you would like it. I have some retreats
coming up this summer. I’m doing, actually, a
master class in Amsterdam for two days, June 23rd and 24th, and there’s already 51
people signed up for Saturday so we have to move it to a larger venue. Think we’ll have room now for 20 more, so sign up quickly if you’d like to come. June 30th through July
6th, a Greece retreat. And July 8th through July 14th in Morocco. Also have teacher trainings coming up. Go to fightmasteryoga.com and check out the retreats and teacher trainings. I hope to see you in
person very, very soon. Have a great day. Bye.