Hatha Yoga (Makes You Feel So Good) 45 Minute Flow

Hatha Yoga (Makes You Feel So Good) 45 Minute Flow


– Welcome to Fightmaster Yoga, where it’s not about the pose, and you don’t have to be perfect. Hi, I’m Lesley Fightmaster. Today’s class is a 45-minute
Hatha Yoga practice. If you believe these yoga videos help make the world a better place, then share it with a friend. Sit up tall, bring your hands together, take a deep breath. May your practice help you
to connect to your body, mind, and soul. Practice being kind to yourself, and then your kindness will
naturally extend out to others. Releasing your hands, gonna make our way into Badha Konasana, so soles of feet together, knees apart. Sit up nice and tall. If you have any issues with the knees, then put some blocks or pillows underneath your outer thighs. Lengthen through the spine. If it’s hard to sit up, sit
up on the edge of a blanket. You can stay seated or
hinge from your hip creases, and come forward. Keep your spine nice and long, and keep your breath nice and steady, in and out through the nose. Relax your shoulders, relax your jaw. Inhale to come up, and then take your left
hand to the right knee, right hand behind, lengthen as you inhale, and begin to twist as you exhale. Every time you inhale, create
length through your spine, and then as you exhale,
you might twist deeper. Come to center. Right hand to left knee, left hand behind, lengthen, inhale, and exhale to twist. Take another breath here. And then make your way back to center. Extend your right leg out,
and keep the left knee bent. Inhale, both arms up, and
turn toward the straight leg, and exhale, extend forward,
taking Janu Sirsasana. So again, try and keep
your spine nice and long. Instead of rounding in the upper
back, lead with your chest. You can have your hands anywhere
along that straight leg, but pull the toes back and
keep the heel pressing down to firm the leg. Again, any issues with your
knee on the bent leg side, then just keep a pillow
underneath the thigh. Keep the breath steady,
relaxing shoulders. And then head up on your inhale, take your arms all the way up, and then exhale. Take the arms down, and now
straightening out the left leg, and bending the right. Pull the left toes back, reach up, inhale. Turn your torso a little
bit toward the straight leg and hinge from the hips to come forward. Again, you can place your
hands anywhere along that leg. If you have a yoga strap, you
could always use that as well. And lean forward from your chest, keeping the spine long. So instead of thinking head to knee, think belly to thighs. Keep pulling the toes
back of that straight leg to keep the leg engaged. You always want to engage
the opposing muscles of the muscles that we’re stretching. So we’re stretching hamstrings,
we keep quadriceps engaged. Keep the breath steady. In and out through the nose,
and then head up, inhale, reach the arms all the way up,
come to center, and release. Crossing at your shins, roll forward, making your way into
Extended Child’s Pose. Keep the arms in front of
you, shoulders-distance apart. Now, spread your fingers, press into the base of your fingers, and start to lift up through
your inner upper arms, your biceps, as your triceps, the outer upper arms, wrap down. Inhale to Table, inner elbows
coming a little forward. Step your right foot
up by your right hand, and tuck your back toes under. Now, interlace your fingers and rest them on top of the right thigh. Make sure the right knee is over the ankle and pull your right hip back. Lift your hip, point up
towards your lower ribs, and lengthen through your sitting bones. Breathing here. Option to inhale and reach the arms up. Palms facing in toward each other. Relax around the neck. Keep pulling that right hip back, sending the left hip forward. Take another breath here. We’re gonna hold these postures
a little bit longer today, so bring your hands down,
and return to Table. Now, we’ll step the left
foot up by the left hand. Make sure the knee is over the ankle, tucking back toes under. You can keep the back toes untucked if that’s more comfortable for you, but I feel it gives more stability. Interlace your fingers, let them rest just above your left knee. And then lift your chest
and widen your collar bone. See if you can find more
length in your spine, and then inhale, option to add the arms. As you add your arms, if you do, draw your front ribs down. So take a nice, long exhale
and let those ribs draw in, but keep lifting up through
the back ribs, the back body. Lengthen your tailbone down,
and pull your left hip back. Releasing the hands, return to Table. With the hands just a little
bit in front of the shoulders, shift forward and lower
all the way to your belly. Have everything touch at once. Interlace your fingers or
hook your thumbs behind you. Inhale, roll the shoulders away, and lift up for Salabhasana. Feet are hips-width apart,
so lift your inner thighs up, as if you’re holding a
block between the legs. Keep the back of your neck
long as you breathe here, strengthening the back muscles. And then release, rest your
forehead down, or rest one ear. And then we’ll do this again. So remember, interlace the
other pinky or thumb on the top, press your pubic bone down into the floor. Lengthen sitting bones to heels, and roll the shoulders up as you lift. Lengthen the neck, keep the crown of your
head moving forward, inner thighs lifting up, and breathe. Nice long, smooth Ujjayi breaths through the nose wherever possible. And release and rest. Bring your hands by your
low ribs with elbows up, toes tucked under, press up to the knees. Walk your hands a little
in front of the shoulders, and then lift the knees for Down Dog. Arms shoulders-distance apart, and then walk your feet
about as wide as your mat. Turn your triceps back,
those outer upper arms. Press a little extra into the thumb and first finger sides of your hands. And now, focus on creating
length in your spine. Pressing back, moving the
weight up toward the hips and down toward the heels, from
the leg muscles if you can. Walk your feet to hips-width apart, and then look forward, bend the knees, and step your feet forward. As you inhale, lengthen
your spine, come halfway up. On your exhale, fold, and bend your knees as much as you need. Let your head hang, shake your
head yes and no for a moment. And come halfway up again, inhale, sweep the arms out, around, and up. Keep the front ribs drawing down, and exhale, bring your hands
in front of your heart. Coming to Tadasana, feet
hips-width together, or big toes touching,
heels slightly apart. Inhale, sweep your arms up, exhale, hinge from your
hip creases to fold. As you inhale, lengthen halfway up. As you exhale, step your right foot back, and take your right knee to the floor. Inhale, sweep the arms up,
keep the left hip drawn back, ribs and belly in. Exhale, return the hands to
the floor, come to plank. Knees can be up or down as your choice. Shift forward and lower to your belly, so you shift forward about
an inch before you lower. Then inhale, peel the chest up for Cobra, a lower or a higher one. Press all 10 toenails down. Then tuck the toes, press up to Plank, knees can be up or down, lift
your hips back into Down Dog. As you inhale, float your
right leg back and up from the inner thigh. Exhale, lightly step it up by the hand. If it doesn’t make it there,
pick it up and put it. Take the left knee down, rise up for Low Lunge, sink forward. Pull the right hip back. Exhale, bring the hands back down. Now, step your back foot
all the way to the front. As you inhale, come
halfway up and lengthen. On your exhale, fold
forward, hips over heels. Press down through your feet to rise up. Inhale, look up if it’s
okay with your neck. And exhale, bring the hands down. We’ll do the same thing,
starting with the other leg. Inhale, sweep your arms
out, around, and up. Exhale, hinge from your
hip creases and fold. Inhale, come halfway up, lengthen. As you exhale, step
your left foot way back and take the left knee down. Right knee stays over ankle
as you rise up on your inhale. Exhale, pull the right hip back. Bring your hands down, step back to plank, knees can be up or down. Take a breath in, and as you exhale, slowly lower all the
way down to the belly. Hands by low ribs, inhale,
Cobra, a low one or a high one. And then lower back down, exhale. Tucking toes under, press up
to Plank, knees up or down, and then stretching into Down Dog. As you inhale, float the
left leg back and up. Exhale, lightly step it up
and take the right knee down. Rise up on your inhale,
left knee over ankle, just for a breath as you sink in, stretching those hip flexors. And then exhale, hands down. Step the back foot all
the way to the front. Inhale, lengthen your spine, halfway lift. Exhale, fold. Take your feet hips-width apart,
grab your elbows and hang, or you can hold onto your feet. Or if you want to go in even deeper, you can reach and hold
on behind the thighs, maybe sliding the hands down
and holding on to the calves. Reach the crown of your
head toward the floor, and lift your shoulders
away from the floor. Make sure your hips are
directly above your heels if your legs are straight. And inhale, halfway lift,
exhale, hands to hips. Then come all the way up to stand. Turn to face the long side of your mat. Step your feet out wide. Turn your right leg all the way out and your back toes in a little. Be sure to turn the leg from
the hip, arms up, inhale. Bend the right knee over the
ankle, exhale, Warrior II. Take a look and make sure the knee is directly above the ankle, and it points over the middle toes. Sometimes, the knee has a tendency to drift toward the big toe. So drop your front sitting bone under you, and that will help to direct the knee. Lift your chest, relax around the neck, keep your breath steady. Press down into the front heel, through the outer edge of the back foot, and lift the back inner thigh up. Now, drop the left arm,
reverse your Warrior. Exhale, bend into the right knee. And then inhale, come on
up to Warrior II a moment, and straighten the leg. Feet to parallel, do the other leg. Turn the left leg all
the way out from the hip, line up heel to arch with your feet, exhale, bend in, Warrior II. Once again, double check your
knee is above your ankle, and it points over the middle toes, so it moves toward the little toe side of the foot a little bit. Drop your front hip down. Press back through your back thigh and lift up through your back inner thigh. Gaze over the fingertips,
relax around the neck. Keep your breath steady and soft, and your gaze soft, but arms and legs are strong and steady. Drop the right arm, reverse, side stretch, exhale, bending into that left knee. And then inhale to come
up, back to Warrior II. Straighten the leg, point your
toes in toward each other. Hands onto the hips, inhale,
lengthen, look up gently, hinge from your hip creases, exhale, forward fold, fingertips down. Lengthen, once again, on your inhale. Keep that length, and
then fold forward, exhale, Prasarita Padottanasana A. Make sure the toes point in a
little bit toward each other. Check where the weight is in your feet. If it’s all in the heels, shift it gently toward
the balls of your feet. Then firm your leg muscles,
just hug them to the bones. Firm the outer hips in towards center, the inner thighs towards center. We’ll gaze softly off the tip of your nose, Nasagrai Drishti. As you inhale, come halfway up. As you exhale, bring hands to hips. Inhale, all the way up
with a nice, long spine. Now, turn your right leg all
the way out from the hip again, back toes in, heel to arch,
both legs straight, inhale. Hinge from your front hip
crease, reach, reach, reach out, and then take the right
hand wherever it lands. Stretch up through the left fingertips. You can look up or you
can look forward, or down. You can even let your head go. But try as best you can to lengthen from your right hip crease
through your right armpit, bringing your bottom ribs forward, and your top ribs spinning back. Firmly press down into the big
toe mound of your right foot, pressing your calf to the shin. Breathe steady, Ujjayi. Continue keeping the legs firm
without locking the joints. And now, looking down to the foot, as if someone’s pulling you
up by the top arm, come on up. Feet to parallel, left leg turns out, back toes in a little bit, heel to arch. Arms at shoulder height, inhale. Hinge from your hip crease,
reach out as far as you can, and then let that left hand
come down wherever it lands. Could be on the shin, the floor,
a block, it doesn’t matter. If you can reach the crown
of the forward, then look up. If that doesn’t feel right,
look forward or down, or you can even let your head just go, or try to lengthen from
your left hip crease through the left armpit. Keep the leg muscles firm as you draw your front
sitting bone under you. Press down into the big toe
mound of your left foot. Try to even out your inhales and your exhales as you’re here, and then relax around the shoulders. On the inhale, come on up. Bring your feet to parallel,
toes point in a little bit. Interlace your hands behind you, pinkies, or sorry, thumbs or full fingers. Inhale, look up, exhale to come forward, Prasarita Padottanasana C. So if you do have the full interlace, try to press your palms together. Also, practice softening the elbow joints so they’re not locking out. Check where the weight is in the feet. Again, if it’s all in the heels, carefully this time, shift it
toward the balls of the feet. It can get a little tricky when your hands are not on the floor. Keep the breath steady
and the muscles firm. Inhale, come up with a nice, long spine, releasing the hands. And now, turn your right
leg all the way out again, back twist in a little,
little longer stance if you happen to shorten it, for Triangle. Inhale, the arms up, exhale, bend the knee over the ankle, Warrior II. Then lean forward, taking
right forearm on right thigh. Reach your left arm up and
over in line with the ear. You can keep forearm on thigh, or you can slide your
hand down to the floor, or maybe hold on to the ankle. And then looking up underneath the armpit, unless it bothers your
neck, keep that right knee over the ankle, and press
through the outer edge of the back foot as you
lift back, inner thigh up. Draw the right sitting bone down, and imagine you could
turn your belly button up toward the ceiling. Relax around the neck and breathe. Inhale, make your way
up, feet to parallel, and then left leg out, back
toes in slightly, heel to arch. Exhale, bend into Warrior II. Lean your torso over the thigh,
get a little length there. Left forearm down, right arm up and over. And then you can keep
the forearm where it is, or slide it down, hand to block or floor, or hold your ankle. With your top arm, reach
your fingertips out. Spin your tricep down so the
little pinky finger points down and the thumb points up. And then, if your neck is okay with it, it’s almost as if you were
gonna sniff your armpit, then you decide against it and
look away, chin up a little. Keep your belly turning toward the sky, and lift that back inner thigh. Has a tendency to want to collapse. Easy, steady Ujjayi. Press the front heel
down to come up, inhale, bringing your feet to parallel, but then, turning your
toes out and your heels in, and bending the knees. Point the knees in line
with the middle toes, with your hands resting
just above the knees. Drop your tailbone down,
inhale, reach your arms up. Try and tilt your pelvis up slightly, so hip bones lift to low ribs. Keep sinking down through
your sitting bones, and then inhale, come up maybe half way. Exhale, come back down,
maybe a little lower, arms at shoulder height. Holding here. Inhale, up, about halfway. Exhale, sink down again, this time, right arm over left for
Eagle Arms, Garudasana. Lift your chest, soften around your neck, reach your fingertips up. You can also touch your opposite shoulders if it doesn’t work to clasp your arms. Inhale, release everything, stretch up, straighten the legs,
nice feeling. (chuckles) Take a breath, hands on hips, and then return, bending the knees. Drop your tailbone down,
lift your hip points up. Inhale, take the arms up,
palms facing each other. Keep dropping down, lifting hip points up, and breathing, always steady breath. Come halfway up, inhale. Exhale, sink down maybe a little deeper. Take your arms out to shoulder height. Holding here for a breath. Widen your chest and collar bones. Come up halfway, inhale. Exhale, sink down as much
as you comfortably can, and then left over right, Eagle Arms, or you can touch your opposite
shoulders with your fingers. Drop your tailbone down,
keep lifting hip points up as you sink, sink, sink down. Imagine there’s a really heavy elephant on your outer thigh sinking you down. Release, inhale, come up. Take your arms to shoulder
height, feet parallel, inhale. Step or hop feet together,
exhale, turn to the front. Back into Tadasana. Now, inhale, sweep the arms up. Exhale, hinge forward from
your hip creases and fold. Inhale, lengthen. Exhale, stepping back to Plank Pose. Now, hold Plank for a couple of breaths, so pull in through the belly, knees can come down at any time. Lift up through the pelvic floor muscles. Lift right between your shoulder blades, but move your chest forward. Reach through your heels. Reach the crown of your head forward. If the legs are up, lift
the back of the knees toward the ceiling. Now, we’re gonna drop the belly down and come into an Up Dog, but still with the toes tucked under. And then, you have the option
to lower down into Cobra if that doesn’t work for you. Otherwise, it’s a variation of Up Dog. Toes are tucked under, shoulders
are still above the wrist. Inner thighs lift up,
lengthen sitting bones to backs of knees. Now, lift your hips up and
back, again, into Down Dog. Stretching back, even out your breath. Remember, Child’s Pose
is always an option. You can push pause and take
a break whenever you like. Don’t have to be perfect. Inhale, back into Plank Pose. Now, step the feet together, set the right hand toward the
center of the mat, Side Plank. Lift the left arm up, option
to take your bottom knee down for more support. If it’s up, bring your
left hip slightly forward. Lengthen the crown of the head forward, maybe looking up toward the top hand. Squeeze your outer hips gently,
pull the belly in and up. Lift your pelvic floor muscles
as well, firm the legs, firm all of the muscles. It makes you feel lighter. Bring the top hand to your
hip, and come to Plank Pose. Take a breath here. And then, step the feet together, left hand towards center, right arm up. You can always take the left knee down. If it’s up, bring your
top hip slightly forward. Engage through the lower
belly, pull it in and up. Lift up through the pelvic floor muscles. Pull them in and up, all of them. Outer hips pinning in toward center, lengthen tailbone to heels. Reach crown of the head
toward away from the feet. And then back to Plank Pose. Drop the hips down into
that strange Up Dog, or different Up Dog, and
then back to Down Dog. Don’t want to call it
strange, you may love it. Just somethin’ different. Even out the breath, let your head hang, and then bend the knees,
and step your feet forward. As you inhale, lengthen. On your exhale, fold forward. Press through the feet
and rise up, inhaling. And exhale, bring the hands, Samasthiti. Turn again to the long side of your mat, and step your feet nice and wide. Bring your hands in front of
you and interlace your fingers. Inhale, take the arms up by the ears. Now, turn towards your back leg, hinge from your hip creases,
and fold over that leg, so a little bit different
than our regular Pyramid Pose. The hips won’t be quite as squared, but you can pull back on that right hip or that back leg hip. Just lengthen your torso
over the leg as best you can. Let your shoulders relax. Inhale, now come up
with a really flat back, and come to center. Exhale. Release your interlace
and then re-interlace. Toes are still pointed
a little bit forward. You can turn that front
leg out a bit as needed. Otherwise, you can try it with the toes pointed straight ahead. Lengthen, lengthen your spine. Course, your hands may not
reach you to the floor. Doesn’t matter, do what you can. Breathe, stretching out, and then come up with a
nice flat back, inhale, really working your back
muscles, and release. Now we’re gonna square
up the hips and shoulders to the back of the mat. Line up heel to heel, or a little wider. Interlace fingers, inhale. This time, as you exhale, we’ll
hinge from the hip creases and come forward, more
like the regular Pyramid or Parsvottanasana that we do. So the front leg, pull that hip back, press down into the big toe mound, or the leg that your thigh is over. Press into that big toe mound. Pull that hip back, and breathe. Let your head hang, and
now look up as you inhale. Keep arms and ears in line and come up with a nice strong back. Bring your feet to parallel and
then we’ll turn to the front so the left leg’s in front. Make sure you’re heel to heel or wider, so hips and shoulders square
to the front of the mat. Interlace other pinky, palms face up. Exhale, hinge forward
from your hip creases and come forward. Keep the length through the
spine, pulling the left hip back and pressing into the big
toe mound of the left foot. Imagine you’re holding a block
between your inner thighs, so inner thighs are squeezing in, outer hips are squeezing in, and lift the pelvic floor
muscles and the belly muscles. It all helps to keep your stability. (sirens wailing) Sorry about the sirens. Hope everyone’s okay. Now, inhale, come up
with a nice long spine, and take your feet, again, to parallel, hands onto the hips.
(dog howling) Open the chest as you inhale, hinge from your hip creases as you exhale. I don’t know if you can hear the dog next door howling. (laughs) Inhale, walk your hands
over toward your left foot, and reach up through
the right hand, twist. So you can keep your left hand
toward the center of the mat and twist from there, or
you can walk your hand over toward the foot. And the more you walk to the foot, the bigger the twist you’ll feel, but both toes are facing the front. Imagine you could touch your
belly towards your upper thigh as you’re twisting. Make your way to center. Inhale, come halfway up. Keep the right hand
down, left arm up, twist. Stay right there. You can start moving your
right hand over to the foot. Maybe grab the ankle, if you reach, and then see if you can pull
your chest toward that thigh. This is actually a variation
of Twisted Triangle Pose. Take another long breath here. Keep the legs and belly
firm, and then to center. Look up, inhale, hands to hips, exhale, and all the way to center, inhale. Take the arms up, inhale. Step or hop together, exhale,
and turn and face the front. Back to your Tadasana. A little balance. Rounding through the left leg, take your right foot up for Tree. Anywhere above or below
the knee is safest. Bring hands to heart and
inhale, sweep your arms up. Try and drop your right hip down as you pin your left
hip in towards center. Keep a steady gazing point. That will help with your balance. Now, taking your hands to hips, bend your standing leg a little. Cross your right leg on top of the left. You can cross it once or
wrap it all the way around. If you fall out, just come
back in, that’s what I did. And then taking arms to shoulder height, bring your left arm over right
for Garudasana, Eagle Pose. Lift your chest,
(dog barking) relax around your neck. Our next-door-neighbor dog
is saying hello. (chuckles) And then slowly release it back to center, and now we’ll do the second side. So grounding down through
the right leg this time, pick up the left foot. Anywhere above or below
the knee is safest. Drop your left hip down,
squeeze the right hip in, add the arms. Arrow-straight arms, keep
a steady gazing point. Press the foot into the leg,
the leg back into the foot. Pull up through your pelvic floor muscles and your belly muscles. They’ll help with balance too. Hands to hips. Bend the standing leg,
now cross left over right. Or is that right over left? And then right arm on top of left, so crossing the lifted
leg over the standing leg. And then lift the elbows, fingertips up, squeeze the legs, outer hips pin in. And then slowly release and
make your way back to center. Garudasana, it’s good for
firming the outer hips. Inhale, reach up, and exhale to fold. Inhale, come halfway, lift. As you exhale, step back into Plank Pose. Inhale, drop the belly into that Up Dog, or if you prefer the Cobra, do that. Exhale, lift the hips for Down Dog. Lightly step or hop and sit, and then roll yourself onto your back. Heels underneath the knees,
outer edges of feet parallel. Inhale, lifting hips, low back,
mid-back, maybe upper back. You can grab the sides
of the mat and pull, or interlace, or roll your shoulders under and then interlace your fingers. Lengthen your sitting bones
toward the backs of your knees. Spiral your thighs in toward one another, and keep your neck long. Make sure your toes don’t
have the tendency to turn out, ’cause that’ll compress your back. Now see if you can lift your
bridge up a little bit higher for a moment, and then come down. Soles of feet together, knees apart, hand on your heart center,
hand on your belly. Think of three things that
you’re grateful for today, in this moment. Now, return your feet. Coming again into Bridge, roll the shoulders under and interlace, or walk in a little bit closer
and see if you can hold on to your ankles or heels with your hands. If you can reach them, focus
on bringing the back bend up towards your upper back some more so your chest will move toward your chin, even though your neck will stay long, so your chin won’t move toward the chest. So keep the neck long, but
lift the chest toward the chin. Spiral the thighs in toward each other, and then come down to rest,
soles of feet together, knees apart, and think of three things that you really, really like
about yourself, any three. Now you can do another Bridge, or if you want to take Wheel,
hands up by the ears first, come to the crown of the head, then walk in so wrists and elbows line up, and then straighten through the arms. Make sure the outer edges of your feet are still turning in toward one another. Spiral your thighs down toward the mat, like you’re holding a block, and then press a little
bit toward the chest, but then lengthen your butt
toward the backs of your knees. To come out, chin into
chest and lower slowly. And then this time,
we’ll hug the knees in, and gently rock a little, side to side. And now we can roll to
the right and press up, or rock up and down your
spine two or three times and come up to seated that way. Extend the legs, pull the toes
back, keep the heels down, sit up tall. Inhale, reach up. Hinge from your hip
creases, exhale forward. Lengthen as you inhale, keep that length as you exhale for
Paschimottanasana, forward fold. Now, if you happen to be someone who sits in Dandasana, Staff Pose, and it’s really hard for
you to lengthen your spine and sit up tall, you would probably enjoy
sitting on the edge of a blanket or a pillow when you take that pose, or when you take any of
these seated forward folds, so something to keep in mind. Remember, keep pulling your
toes back, flexing the ankles. That will keep your leg
muscles firm, then inhale. With arms by ears, we’ll come on up. Bending the right knee
and then the left knee, roll yourself onto your back. Knees are bent, pick up your hips, take them over to the right,
drop your knees to the left. You can cross the right knee over the left for a deeper twist. Look over your right shoulder
if that’s fine with your neck. As you breathe here, turn your
belly up toward the ceiling and take long, smooth Ujjayi breaths. Inhale to center. Take your hips to the left and drop your knees over to the right. Look over your left shoulder. Turn the belly up toward the ceiling, and as you breathe here,
relax everything else. And by the way, if you’re
enjoying Fightmaster Yoga, make sure to subscribe to my channel. I like when you subscribe. Now bring the knees to
center, hips to center. Hug your knees into your chest. Rock a little side to side. We’ll set up for Shavasana. Make sure to lengthen your sitting bones to lengthen out the low back. Draw your shoulders away from your ears. Let your feet flop open, take
your arms away from your body, palms up, and then let
your body totally relax. Release your forehead and your jaw. Quiet mind, quiet body, Shavasana. Continue to rest a little bit longer, but just bring your
awareness back for a quote from B.K.S. Iyengar. Hatha Yoga teaches us to
use the body as a bow, asana as the arrow, and the soul the target. Start making movements now,
reaching through arms and legs. Hands and feet, a long stretch. And by the way, asana, it means seat, but it also means posture. Translates to comfortable seat,
but actually means posture. Roll to your right and
make your way up to seated. Crossing at your shins,
sit up nice and tall. Bring your hands together
in front of your heart. Hands to your forehead, reminding you to have
clear and loving thoughts. Hands to heart center,
reminding you to have clear and loving intentions. And the hands to the mouth, reminding you to have clear
and loving communication, sending positive energy out
to all beings everywhere. Namaste. Now, if you would really like to strengthen your core muscles, and I know you need a strong core for all of these yoga classes, plus it keeps your back healthy and safe, I have a free class for you. There’s a link right below, click it, and I’ll send the class right over to you. If you enjoyed this Hatha Yoga class, I have a full 30-day Hatha Yoga happiness that I know you will love, and you can start it right here.