30 Minute Yoga Fix 90 Day 1 Vinyasa Flow | Fightmaster Yoga Videos

30 Minute Yoga Fix 90 Day 1 Vinyasa Flow | Fightmaster Yoga Videos


– [Voiceover] Hello,
it’s Lesley Fightmaster, and welcome to day one of Yoga Fix 90. So 90 days to create a healthy habit. So, bringing the hands
together in front of your heart Close your eyes, and
take a few long breaths and I invite you to set an
intention for your practice today Today’s practice will focus on chest, and back, and abs. Take a couple of deep Ujjayi breaths in and out through the nose. If you do like this class, this video, please push the like button at the end, and share it with your friends. You’re going to roll onto your back, and just draw your knees into your chest, gently rocking from side to side. Then draw the right leg into your chest and extend the left leg,
circling the right ankle in one direction. And reverse it. Then inhale, lift your head
and shoulders off the mat, lift the left leg off the mat. You can always cradle
your head in your hands, or reach your arms by your sides. Breathing here. Inhale extend the right
leg up toward the ceiling, and exhale. Sit up a little bit taller. So inhale to lower, and
exhale to lift any amount. Inhale lower, exhale to lift. Inhale to lower, exhaling to lift. Lower down, exhale to lift, and hold. Lift the left leg as well for Boat Pose. You can extend the legs
straight or bend the knees. Lift your chest. Draw your shoulder blades down, then slowly, slowly begin to
extend all the way back on to your back, and then draw
your left knee into your chest. Start to circle the left
ankle in one direction. And reversing. Then drawing the knee and
lift head and shoulders up off the floor again. Reach the fingertips forward or cradle the head in your hands. And draw your belly in any
amount as you breathe here Extend the left leg up toward the sky, and on the exhale lift up any amount. Inhale lower down, exhale to lift. On your inhale lower, exhale lift up. Keep the chest lifted. Inhale lower, exhale lift. Inhale to lower down, exhale lifting up, both legs up, knees bent or straight, extend through your spine, draw your belly in. Three, Two, and one. Cross your ankles and roll forward, and we’ll make our way into table. As you inhale bring your chest forward, lift the chin and tailbone, and as you exhale press
away from the floor, rounding the back. A couple times. Inhale forward, exhale lift and round
through the upper back, press away from the floor. Inhale bring your chest
through the gates of your arms, draw your shoulder blades lightly down, exhale round your back, chin toward chest. Inhale, gliding the chest through. And exhale, pressing
away, rounding the back. Walk your hands forward a little bit and take your hips back to your heels. You want the arms straight,
spread your fingers nice and wide. Come up onto the knees and
tuck your toes for Down Dog. Arms shoulder distance
apart, feet hips width. And then go ahead and bicycle your legs, bending one knee and then the other, just to warm up the hamstrings
and the calf muscles. Make sure your fingers
are spread nice and wide, and as you press down into
the base of the fingers, lift the forearms, inhale
Plank Pose, top foot push up. Bring the heart forward here as well. Don’t let your head drop.
Keep reaching the crown of your head forward and
lift the backs of your knees. Then, where your right hand
was put your right elbow, and left elbow where left hand was so you’re in Dolphin Plank. Still, lifting up away from the floor, and then right hand down, left hand down to come back up to Plank. Continue to reach the
tailbone toward the heels, lift the backs of knees
and draw the belly in. Don’t let your low back arch. And then right elbow
down, left elbow down, back into Dolphin Plank. Breathing, continue to extend
the crown of the head forward. We’re almost done. Come on back up and Chaturanga. Inhale, Upward-facing Dog
or Cobra if you prefer, and exhale, make your way
into Downward-facing Dog. And stretching back,
lengthening through the spine. Spin your inner thighs back
and firm the leg muscles. Inhale and back into Plank Pose. And just lifting again through the belly, lift away from the floor.
Backs of the knees lifting up. And then again, right forearm
down, left forearm down, into Dolphin Plank. So if you get real tired
stick your buns up in the air, it’s better than letting
your low back arch. Then right hand, left
hand, back up into Plank, and roll to the pinky toe
side of your right foot, lift your left arm up. You can always take your bottom knee down, or stack the feet on top of
each other, stacking the hips. Take your left hand to the side, take your left hand back to the floor. Lower, Chaturanga, press
straight back up and go to the left side. Vasisthasana. Try to stack your hips
right on top of one another. You can always take your bottom
knee down for more support. Spin your inner elbow a
little bit toward the front of the mat. Right hand down,
back to Plank. Chaturanga. Shoulders no lower than elbows. Inhaling Up Dog or
Cobra, exhaling Down Dog. And stretching back, nice
and long through the spine. Keep your arms and your
ears in the same line, as you stretch way back. Ribs and belly drawing in. Look
forward, either step or hop feet to hands. Oh, there’s
Stone waving. Inhale lengthen. Exhale fold forward. That was my son. Inhale reach all the
way up and stretch up, and exhale to Samasthiti. Inhale circle the arms
up, exhaling fold forward, hinging from your hips, inhale to lengthen the spine and look up. Clasp your hands behind your
back and start to fold forward any amount. You’re going to
stretch out the shoulders. Now if your knees are bent
you can keep some weight in the heels. If your legs are
straight firm your quadriceps muscles and shift the
weight a little bit forward. Bring your hands back to your
low back, drop your hips, come into Chair Pose, Utkatasana. Drop the tailbone down, lift
the frontal hip points up. Again, weight into the heels. Fold forward into Uttanasana. Then inhale lengthen, then
exhale step or float back and move into Chaturanga. Inhaling, Up Dog or Cobra.
Exhaling, Downward-facing Dog. Right leg up on your inhale. As you exhale, step it
through by the right hand. Stay on the ball of the
back foot and come up to Crescent Pose, high lunge. Draw your belly and ribs
in, draw your tailbone down. Exhale, hands to the mat,
and swing the leg up as you come right on to the forearms.
Right leg is up in the air, you’re right on your forearms,
and then drop that right leg and now you’re in Dolphin Pose. Your forearms are on the
floor. Try to get your elbows no wider than the shoulders. Make your way back to Down
Dog. You can do it the way I just did it by pressing
off of the forearms or come to Child’s Pose
first, and then lift up. Left leg up inhale. Step
it up by the left hand and reach into Crescent
Pose. Pull the left hip back, right hip’s coming forward. Drop the tailbone down, and get lengthier. Make sure your knee is over your ankle. You’re going to swing your
left leg up, and as you do come right onto your
forearms at the same time. It might be awkward at first,
you might need to try it out a couple of times. Lift your
leg from the inner thigh, the left leg lifts from the inner thigh. And we’ll set it down, and again, you can either press
right up into Down Dog, or, you can take the knees
down into Child’s Pose first. Right leg up inhale. Exhale, step it up. Inhale, come all the way up
again into Crescent Pose. Then, take your right arm over the left arm and start to lean back just a little bit. Try to get this back
bend in the upper back. Continue to keep the
lower back lengthening. Reach all the way up. Exhale, the hands down, Chaturanga. Inhaling into Up Dog or Cobra, and back to plank Chaturanga again, and then make your way into Down Dog. Left leg up inhale,
step it through, exhale. Coming into Crescent. Left over right and lift
up through the elbows. As you lift up, try to
look up a little bit. Try to widen across the
collar bone slightly as you lean back into a teeny
back bend in the upper back. Release the arms, inhale up, exhale Plank, Chaturanga,
press in to Up Dog or Cobra, and exhale back to Chaturanga
and Downward-facing Dog. Got an extra Chaturanga in
there. Helps with the abs. So back into Down Dog.
Remember to take the knees down and rest at any time. Come to Plank. Feet together.
Roll to the pinky toe side of right foot. Lift up, and if you’d like lift
your left leg off the floor. Then back into Plank Pose,
Chaturanga up to Plank, Chaturanga up to Plank
again, roll to the pinky toe side of the left foot. Reach the right arm up.
Maybe add your right leg. Stretching up, and then take
it back down. Plank Pose. Chaturanga once, Chaturanga
twice, Chaturanga Up Dog on the inhale. Exhale back Down Dog. Now you can always take your
knees down in those Chaturangas That’s fine too. Chaturanga is a great way to
build the shoulders and build the abdominals, and the chest. Right leg up inhale.
Exhale step it through. This time back foot flat.
Line up heel to arch and come into Warrior
Two. So your front heel lines up with your back
arch, reaching the arms out. Drop your left arm and
reverse your Warrior. As you exhale, re-bend into
your right knee a little bit. Nice side stretch there. Then, straighten your right
leg up on your inhale. Reverse Triangle Pose. On your next inhale come on up, and interlace your
fingers behind your back. Open your chest as you
inhale. On the exhale, bend the right knee over the ankle. Take your hands and wrap
them around behind your back on to the top of your right thigh. So you’re opening the chest again, squeezing the shoulder
blades toward each other. Your gaze can be straight ahead of you. You don’t have to look
over that front shoulder. And then, releasing that
set up for Triangle. Shift your hips back, and lean
forward getting some length. Take your right hand down, left arm up. Shoulders are in line. Exhale reach the left arm
forward in line with your ear. Exhale. Sweep it down, take it
behind your back and take the right hand behind the back. Interlace the fingers or hook the thumbs. Widen your collar bone, so chest opening. Squeezing the shoulder blades
a little toward each other, and then bend the front
knee. Take hands to the mat, lower down, Chaturanga. Inhale to press into Up
Dog, and exhale back in to Downward-facing Dog. Left
leg up on the inhale, exhale step it through. Back foot flat. Line up front heel and back arch. And finding again Warrior Two. Make sure the left knee is over your ankle and it points right over the second toe. Gaze over your fingertips
here. Continue your nice steady breath in and out, through your nose. And then dropping the right
arm to reverse, exhale bend the left knee a little
bit deeper, side stretching. And then straightening the
left leg for Reverse Triangle. Bigger side stretch. Come on up. Inhale. And then interlace the
fingers behind the back. Wrap them behind your back and rest them on the top of your left thigh. Then, bend the knee over the
ankle again, and this will widen your chest and your collar bones. And bring your shoulder blades
a little toward each other so you can get a good shoulder
stretch and a chest opener. And straightening the front
leg, shift the hips back, take left hand down to
the shin to the floor. Reach right arm up and stretch
through the right fingertips. Then exhale your right arm
in line with your right ear, stretching out a little bit more. Take a breath in, exhale take
the right hand behind you, take the left hand behind you. Interlace fingers or hook your thumbs. Now you can see I’m
squeezing my shoulder blades toward each other, rolling
the top shoulder back. Try to keep your torso
right over your front thigh. Continuing to press into
the base of the big toe of the left foot. Release it there, step back
into Plank, and Chaturanga once, Chaturanga twice, Chaturanga three times, Chaturanga to Up Dog. Big breath in Up Dog, and then exhale into Downward-facing Dog. Stretching back. Rest if you want to rest. You
can always take the knees down Right leg up inhale,
exhale step it through. Stay on the ball of the back
foot. Little balance issue. Come on up inhale. That’s the nice thing about practicing this. Exhale open the chest like
you’re scraping elbows towards the back wall. Inhale to reach, exhale squeeze the shoulder
blades, open the chest. Inhale, arms reaching up, exhale, opening up the chest. Inhale, arms up, and exhale
again open up the chest. Really get it nice and open. Inhale the arms reach like
you’re moving through water, exhale open the shoulders
and then make a big circle with the arms and take the
hands down through your Vinyasa. So the nice thing about
practicing with these videos is you can take an extra Chaturanga and you can push the
pause button and rest. Inhale left leg up,
exhale bring it forward. Stay on the ball of your back foot. Come on up into High Lunge,
dropping your tailbone. And exhale, scrape your
elbows toward the back wall. Inhale, reach the arms up. Exhale, open the chest like
your moving through jello. Inhale, arms reaching up.
Exhale, open the chest, shoulder blades move toward each other. Reach up as you inhale, and
again exhale opening the chest. Inhale reaching up, exhale
expand through the chest and then reach the arms
down make a big circle. Inhale arms back up, exhale Chaturanga. Inhale Upward Dog or Cobra
Pose, exhale Chaturanga. Again, lift the hips
and Downward-facing Dog. Take a few breaths here. Rest again if you want to rest. Come in a Plank, lower all
the way down to the floor. Bring your hands right by your sides with your palms facing your legs. Press all 10 toenails on to the floor, and then inhale lift the chest. So again, keep the toes pressing down. Opening the chest here, widen
across your collarbones. Reach your fingers back,
reach your tailbone back. And release down. Rest. You can take your forehead down, you can take one ear down or the other. And same thing, but this time
we’re going to add the legs, so lift the chest, add the legs, and the inner thighs
up toward the ceiling. Keep the back of your neck long. You can even look a
little bit more foreword. Exhale, and lower down to rest. So continue to reach the
tailbone toward the heels. Interlace your fingers behind your back. Inhale, lift everything up.
Keep the back of the neck long. Lifting your hip points
up toward your lower ribs and continuing tailbone toward heels. Inner thighs spinning
up, opening the chest. And release it down. Nice little rest. And then coming back,
interlace your fingers, other pinky on top. The funny interlace. Lift everything up again.
Bring your chest forward. Try to breathe more into your chest as opposed to in your belly. And lengthen out as much as you can. Lift the shoulder heads
up. And release down. Resting here. And now arms by your ears.
We’re gonna lift everything up. Exhale, bend the elbows, pull them back. Inhale, reach your arms forward.
Exhale, chest expansion. Pull the elbows back. Inhale to reach, exhale like you’re moving
through wet cement. Inhale to extend, exhale pull back. Inhale reach forward, exhale.
And reach back for the feet, and lift into Dhanurasana.
If that’s too much, stay with Salabhasana,
with the arms by your ears. Lift up and press your
feet back. Lift your belly. Try to keep your knees
no wider than your hips. Slowly release down and rest a moment. Your heart is probably pumping right now. That’s what happens when we do
chest openers and back bends. Hands by the rib cage. Inhale
to Up Dog or Cobra Pose, and exhale, Down Dog. Step or hop lightly to the knees and sitting up on your knees. And take your hands to your
lower back and try to extend and lengthen your lower
back with your hands. Then, press your thighs foreword slightly, rolling the shoulders back. Lean back any amount and imagine
there’s a string attached to your chest and it’s
lifting you up toward the sky. Let your head go back any amount. Come up, squeeze the legs.
Come up both shoulders at the same time. Same thing. Press the hips down. Lean back any amount. Maybe reach for your feet, maybe not. Then, imagine that string
attached to the chest and it’s pulling you up.
You can let your head go even more than mine is
here. So any amount is fine. Breathe into the chest. Get long. Squeeze the legs, come on up. And then come down into a
Child’s Pose and rest here, giving your back a nice little
stretch to lengthen it out. Come on back up, and make your
way into Downward-facing Dog. Either hold it there or
come forward to Plank. Lower Chaturanga on the
exhale, inhale Up Dog. Extra Chaturanga, or not.
Back into Downward-facing Dog. Look up. Step or hop and sit right down. And then extend the legs forward. Then, bend your right knee,
right arm inside the thigh. Wrap it around, hook it
around your right leg. Take your left hand behind.
And exhale fold forward. Now if you can clasp hands
behind your back then do. Otherwise, grab your shirt.
Pull the left toes back, and roll your right shoulder
back. So the right shoulder lifting up toward the ceiling
a little bit, toward the sky. Inhale, come on up. Now right hand behind you. Left arm up inhale, exhale
twist. Take it across. Every time you inhale see
if you can lengthen up a little taller. As you exhale,
roll the right shoulder back and maybe twist a little bit deeper. Make sure your left ankle is flexed. Come back to center. Bend the left leg. Take your left arm inside.
Reach forward, wrap it around. Inhale to lengthen the spine. Roll the right shoulder back
as you exhale. Come forward. If you can’t clasp hands,
maybe you’re not even close, it doesn’t matter. Just go as deeply as you comfortably can. Never going past your
edge and causing pain. That’s important. Inhale the head up. Exhale to release. Left hand behind your
back. Right arm up tall. Inhale. Exhale. Hook it across and twist. So again, every time you
inhale sit up nice and tall. Whenever you exhale, roll
the left shoulder back. Again, widening across the collarbones, expanding through the chest. Pull the right toes
back, flexing your ankle. Inhale, head to center. Exhale to unwind. Reach both arms up, inhale. Exhale, hinge from the hips foreword. Inhale to lengthen, exhale to extend. Now, it never matters how deep
you get into any of the poses This forward fold, maybe you
don’t come forward very much. It doesn’t really matter. Just notice on day one how far
you get, versus day ninety. Inhale head up, exhale to release. And then take your hands
right next to your hips or maybe a little bit underneath them, and Fish Pose, Matsyasana. Press
into your elbows, forearms, lift your chest. Breathe into your throat. Your head may or may not touch the floor. It’s a nice, one more
nice chest expansion, and then lift the legs.
Take your palms together for one more nice little ab exercise. Slowly bend the knees and
then roll yourself up, fingertips facing front.
Lift up into Reverse Table. Another chest opener, shoulder opener. Take your right ankle
above your left knee, and then set yourself down.
Walk yourself as close as you can comfortably to
the legs. You might also take your forearms down
and rest a little bit. But we’re getting a hip stretch here. So close your eyes, take a few
breaths, in your hip stretch. Keep flexing your right
ankle as you’re here. Slowly release, setting up
for Reverse Table again. Inhale lift up. Up, up, up. Let your head go back any amount. Keep lifting your hips, reaching tailbone towards
the backs of the knees. And then left ankle above
right knee. Set yourself down. Walk yourself a little bit
closer to the legs if you can. Inhale, sitting up tall. Exhale here, or again, you can
come down to your forearms, or you don’t have to be
as close to the legs. So the further away the
less stretch you’ll feel. Come on down to your back
and hug your knees in. Rocking a little here, side to side. One more little rock. And then we’ll make
our way into Shavasana. So extend the legs out.
Let your feet flop open. Bring your arms by your sides. Face your palms up to receive. Close your eyes, and allow
yourself just to sink right down into the floor. And we’ll rest
here for a couple of minutes. Quiet mind, quiet body, into Shavasana. Be sure you’re resting
just a little bit longer. I thought our quotes for the first 30 days can be about gratitude and
about being in the now. This quote is from
Eckhart Tolle and he said: “Acknowledging the good that
you already have in your life is the foundation for all abundance.” Always looking for the good. And start to make movements
to reawaken your body. Moving your fingers, toes, hands and feet, and bend your knees. Roll yourself off to your
right side for a moment. And then pressing up with your left hand we’ll make our way back
into a seated position. Sitting up tall and bringing your hands to your heart center, palms touch. Anjali Mudra. Let’s bring the hands to
the forehead to remind us to have clear and loving thoughts, our hands to the heart center, reminding us to have clear
and loving intentions, our hands to the mouth, reminding us to have clear
and loving intentions, sending out all this beautiful energy to all beings everywhere. Namaste. Thank you so much for
joining me on day one. I hope I get to see you again tomorrow. And you can check out #yogafix90. 90 days to create a healthy habit. Please press the like button,
share. Please subscribe. Thank you so much. There’s
a donation button below. You can press that if you like. (meditative music)