Full Body Yoga Stretch (Recharge!) You Deserve it

Full Body Yoga Stretch (Recharge!) You Deserve it


– [Lesley] Welcome to Fightmaster Yoga where it’s not about the pose and you don’t have to be perfect. I’m Lesley Fightmaster. Today’s class, Full Body Yoga Stretch. Begin sitting tall, with
every inhale, lengthen; with each exhale, relax. Bring your hands together. May you move through your yoga
today with comfort and ease. It doesn’t matter how deep you
go, just stretch and breathe. The yoga will do the rest. Lower yourself onto your back carefully and then hug your right
knee into your chest. Circle your right ankle in one direction and then the other. You can extend the left
leg out if you wish. Reach the right leg up toward the ceiling and hold on to the leg
anywhere along the leg or use a strap or a belt or a towel. Now draw that right hip gently forward so your hips are level. And just breathe here. Let your shoulders and your jaws relax. So allow the hamstrings to
begin to stretch gently. Now as you exhale, open
the leg to the right, hold it anywhere, keep your
left hand on your left hip to make sure your left hip doesn’t pop up. Look over your left shoulder
if that’s okay with your neck, doing a little stretch for the outer hip and the inner thigh. And breathe, relax the shoulders. Enjoy. Then help back to center. As you exhale, release
up on the right knee, put it on the floor and
then draw the left knee and circle the left ankle one
direction and then the other. As you inhale, start to
extend the left leg up toward the ceiling, hold
on anywhere along the leg. If you extend the right
leg out, it will be a little more intense
so that’s your choice. Draw your left hip forward either way and hold the leg anywhere. The higher you hold toward the
foot, the deeper the stretch. But again, it never
matters how deep you go, just relax and breathe. Allow your body to open at its own pace. Put your hand on your right
hip as you open the leg to the left and it can
be bent or straight. And again, holding that leg anywhere along from the ankle to the
shin, the calf, the thigh. Look over the right shoulder
if that’s okay with your neck. Keep your breath steady, in
and out through your nose. Each inhale and exhale equal. Inhale back to center and
then release and exhale. Bend both knees, roll to your right. Use your left hand to press up. Let your head come up last. And then crossing at your shins, make your way forward to hands and knees. Walk your hands about
a hand print forward. Turn the inner elbows gently forward and stretch back for down dog. Bend both knees, stick your buns up high, stretch through your
spine and then straighten for the right leg. Keep the left knee bent. And then switch. Make sure the arms are shoulders distance, feet are hips width. Keep bicycling the legs
as long as you like. And as you’re ready,
start to stretch the heels toward the floor, though they
don’t ever have to touch. And then slowly walk
your feet to your hands. As you inhale, lengthen halfway up. On your exhale, fold, bending
the knees as you like. Inhale, press down for the feet. Come up with a long spine. Stretch the arms. Keep the arms up there. Now grab your left wrist
with your right hand, exhale. Pull it over to the right, stretching the left side of the body. Turn your chin up toward
the ceiling if that’s okay with your neck and try
and keep your hips level. Inhale back to center. Release the hands. Exhale, grab your right wrist and pull it over to the left side. Let your right hip go
to the right any amount but keep your hips level. Maybe turn your chin up just a little bit. Inhale to center. And then exhale, hinge
from your hip creases and fold over your legs. Inhale, come halfway up, lengthen. Step your right foot back, exhale. Left knee over the ankle. Fingertips on the floor or you
can use yoga blocks to rest your hands or you can even
rest your hands on your thigh. Pull your right hip back. Reach for the back heel. As you exhale, start to straighten
the left leg any amount. Press down into the base of
the big toe of the left foot. Let your head hang down. Inhale, re-bend the knee over the ankle, widen the collarbones, keep
pulling the left hip back and lifting the right
hip up away from the mat. Breathe. Inhale, slowly straighten it. Let your head hang. You can even pull your
toes back if you want a little extra stretch in your calf. Squeeze the inner thighs
toward one another gently. Inhale, bending the knee. And then stepping your feet back together at the front of mat. Lengthen, exhale to fold. And then look up halfway, inhale. And then we’ll step
back with the left foot. Come on to the ball of the foot. Make sure the right
knee is over the ankle. Pull the right hip back. Breathe here. Fingertips on floor or on the blocks or you can rest your hands
on just above your knee. Keep your breath nice and steady. As you exhale, begin to
straighten the front leg and fold forward. Keep pulling your right hip back. Inner thighs squeezed toward center. And then inhale, bend the
knee again over the ankle. Keep your spine long. Look straight ahead gently. Take another breath and then on exhale, begin to straighten that right leg. Press down onto the base of
the big toe on the right foot. Imagine your holding a block
between your inner thighs. As you inhale, re-bend
that knee, looking forward and then bend the back legs. You can step the feet together. (cat meowing)
There’s Elmer. Lengthen, inhale and fold forward, exhale. As you inhale, come up
with a nice long spine. Look up, lengthen. Pausing at the top and then exhale. Take your hands behind you,
either interlaced fingers or hooked thumbs, and
then pull the belly in, roll the shoulders back gently. Look up, inhale, hinge
from your hip creases and fold, exhale. The knees can be bent or straight. Let the crown of the head
lengthen toward the floor and make sure to soften
your elbow joints a little so they don’t lock. If the legs are straight, shift the weight toward the balls of your feet. Now come on up, inhale, nice long spine. Sweep the arms up, looking up gently. Take a tiny back bend here. And then exhale, take the
hands behind you again, interlace other pinky or thumb on top, open the chest, inhale to lengthen and hinge from the hips again. Exhale to fold. Again legs can be bent or straight. Lengthen the crown of your head down. If your legs are straight, be
sure to firm your leg muscles and shift the weight toward
the balls of the feet. Breathe. And then take your hands
to the back of your head, interlacing there, and gently
let the weight of your arms lengthen your neck. Again, knees can be bent or
straight, it’s up to you. Bring hands to hips, come up with a nice long spine, inhaling. Turn to the long side of your mat. Step your feet out nice and wide. Right leg out, back toes in. Line up heel to arch. Inhale, arms at shoulder height. Hinge from your hip crease. Reach, reach, reach as far
as you can out and then down. Let that hand come anywhere on
the leg, foot, floor, block. Stretch up through the
left arm and then inhale, turn your chin up toward the shoulder. Exhale, turn your chin
down toward the floor. Inhale, keep the neck long, look up. Exhale, look back down. And once again, inhale to look up. And then exhale, look down to the foot. Inhale, come on up to center. Feet to parallel, turning
left leg out, back toes in, line heel to arch. As you exhale, hinge from your hip crease. Reach, reach, reach so you get a nice long stretch through the side body. Take your left hand anywhere it falls. Raise your right arm, lengthen
the crown of the head forward and then inhale, look up. And then exhale, look back down. Inhale, slowly look up. Exhale, looking back down. Keep the neck long. Inhale, looking up gently,
make sure not too much. Exhale, look back down. Inhale one last time to look up. And then exhale, look back down. Bend the knee a little. Come up, inhale. And now, bringing the feet to parallel but then point your toes
out and your heels in and bend your knees. Knees in line with second toes. Now hands on knees for a moment. Drop your hips down, lift your belly in. Interlace fingers, palms out, inhale. Reach the arms up by the ears, pause. Soften around the neck. Keep dropping your tailbone
down and lifting your frontal hip points up
toward your lower ribs as you press the knees back. Slowly straighten the legs. Release the arms. Do this one more time. Arms in front, interlace other
pinky or thumb on the bottom, palms facing out. Inhale, reach the arms
up as you bend the knees. Again, drop your tailbone
down, press your knees back, pull your belly in, lift your hip points toward the lower ribs. It is a stretch and it is
also a little bit of work that I’ve thrown in for you. Inhale, slowly straighten the legs. Release the arms. Hands on hips, toes pointing
in toward each other, inhale, look up. Exhale, fold fingertips down. Lengthen as you inhale. Fold in as you exhale. Prostrate, a Padottanasana A. Or slide your hands over
to the ankles or the feet. Now check where the
weight is in your feet. If it’s on your heels, shift it towards the balls of the feet. And then relax your
shoulders away from the floor and breathe here. Inhale, halfway lift. Exhale, bring hands to hips. Come on up, inhale. And then step or hop
your feet back together. Turn to the front of the mat. Hands at heart center. Inhale, sweep the arms out around and up. Exhale, hinge from your
hip creases and fold. Inhale, come halfway up, lengthen. Exhale, step to plank
pose, top of a push-up. Now you can always have
your knees down or up, it’s your choice. Shift forward and slowly
lower to your belly. Brings hands by low ribs. Inhale for little cobra. Press all 10 toenails down. Lengthen butt to heels. Keep your belly pulled in. Stay with that or press up into a little bit of a higher cobra. Make sure the belly is
lifted, pubic bone is down. And then lower. Tuck the toes under. Knees can stay down or keep ’em up. Come to plank, exhaling. And lift the hips again for down dog. Inhale the right leg up. As you exhale, bend then
knee and open up the hip. Press evenly through the arms. Square off the hips and bring
it forward for pigeon pose. Now if pigeon pose hurts your knee at all just lie on your back and take
your right ankle just past the left knee instead and
work there with figure four. Your knee is okay, make
sure your hips are level. Inhale to lengthen. Exhale, stay up or to the forearms. Or make your way down. Now if your hip is rolling onto the right, then prop it up with a pillow, making sure that the hips stay level. Your left leg, make sure
it points straight back and then breathe, relax. (cat meowing) Oh, Elmer’s very, very
talkative this evening, sorry. Take a few more long, smooth breaths. Relaxing shoulders and then make your way up on to your forearm. Left forearm down, reach right
arm up for a little twist and then option to reach
for your left foot, stretching a little
bit deeper if you like. Turning, twisting, stretching and then release it. Come to your hands, tuck
your back toes under and make your way to plank pose. So again, always knees can be up or down. Shift the shoulders
foreword about an inch. Slowly lower to your belly. Hands by low ribs. Peel for low cobra or a higher cobra or all the way to up dog with thighs and knees off the floor,
shoulders above the wrists. Keep the belly lifted,
lengthen the lower back. Take a breath here and then lift the hips. Make your way into down dog. Left lifts, inhale. Exhale, bend the knee, open up the hip, press down through the
right heel, pressing back. Square off your hips and now
take your left foot forward, your left ankle toward the right wrist. If it bothers the knee at
all, come on to your back and take thread the needle. That will keep your knees safer. We don’t wanna mess around with the knees. Now lengthen as you inhale. Exhale to the forearms or stay up or make your way all the way down. Reach for the back toes. Now if you’ve rolled
off onto your left hip then prop that up with a
block or a blanket, a pillow, whatever you have handy. Breathe here. Relax your shoulders and your jaw. Try and keep your inhales
and exhales equal in length. Inhale to lift your head. And then take your right
forearm parallel with the mat, reach your left arm up,
staying or bend the right knee, reaching back for the foot. You’re just stretching
out the front of the quad if you take that variation
as well as twisting. Take a long breath here
and then release it. Tuck your toes under,
step back into plank, knees can be up or down as always. Shift forward about an inch. Lower to your belly, exhale. Bring your arms alongside your body. Inhale, lift everything
up for locust pose. Stay with it or bend the knees, reaching for the little toe
sides of the feet for bow pose. Lift the toes up and press the feet back. Widen the chest. Keep your belly lifted and
lengthen through your lower back. Slowly release. Bring the hands by the low ribs and then press yourself
into a child’s pose. Take your hips back to your
heels and allow your spine to stretch and lengthen. Connect with your even breath,
even inhales and exhales. Come on up on to your knees,
take your hips off to one side so you can extend the legs in front of you and bend the right
knee, foot on the floor. Right hand behind, left arm up, inhale. Exhale, take it across and twist. Marichyasana C. Ever inhale create length
through your spine. Every exhale, twist in a
little deeper if you can. Turning from the ribcage. Maybe turning the neck a little
as long as it doesn’t hurt. Don’t ever wanna create pain. Bring your head to center. Legs straight. And bend your left knee,
left hand behind you, right arm up, inhale, lengthen. Exhale, bring it across and twist. As you inhale, ground down
through the sitting bones, lengthen up through the crown of the head. As you exhale, perhaps
twist a little deeper. Make sure your right toes are still pointed up to the ceiling. Flex that ankle. Inhale, head to center and
make your way back to center. Flex both ankles, arms up, inhale. Hinge from your hips and fold forward. Paschimottanasana. Any amount. Hold on to your legs. You can use a strap, reach the
feet, whatever works for you. Just one more long stretch before we rest. Head up, inhale. Release, bend the knees. Scoot yourself forward so you can make your way on to your back. Now you could rest the whole time with soles of the feet
together, knees apart. Supta Baddha Konasana’s
a very nice resting pose. Or if you prefer, lengthen the legs out, let the feet flop open, arms
by your sides with palms up and just a regular traditional Savasana. I have a quote today from Max Strong. Remember, it doesn’t matter how deep you get in to a posture. What does matter is who
you are when you get there. Quiet mind, quiet body, Savasana, rest. Begin to deepen your breath. Make movements in your
fingers and your toes, hands and feet, make a long
stretch, arms overhead. Bend your knees, roll to your right side. Thank yourself for showing up today and taking your practice. Now if you liked today’s practice, be sure to share it with your friends. Bring your hands together. Hands to your forehead,
reminding you to have clear and loving thoughts. Hands to heart, reminding
you to have clear and loving intentions. Hands to the mouth,
reminding you to have clear and loving communication. Sending positive energy out
to all beings everywhere. Namaste. Your core muscles are the key to advancing your yoga practice. When you get strong in the core, you can accomplish almost
anything on the mat. And I’ve created a class
just for you to do just that. Click the link below or it’s pinned at the top of the comments. If you liked today’s class,
check out this playlist. It has some of my opinions about yoga starting with my opinion on hot yoga.