Toga Yoga – Halloween Vinyasa (Don’t Be Afraid!)

Toga Yoga – Halloween Vinyasa (Don’t Be Afraid!)


– Welcome to Fightmaster Yoga where it’s not about the pose, and you don’t have to be perfect. Hi, I’m Leslie Fightmaster. Today’s class, toga yoga. For Halloween, it’s a special
edition of Fightmaster Yoga. So let’s get started. We’re gonna come onto our backs right away in corpse pose, ooh! So lie down. If you have any discomfort
in your lower back, then keep your knees bent. Otherwise, you can extend them out. Take your arms out, let
your feet flap open, close your eyes if you dare, and start to lengthen your breath. (exhales deeply) Breathing in and out through
the nose wherever possible and slightly constricting
the back of your throat. Deepening your inhales and exhales, even them out. So as we’re here, we’ll set
our intention for practice. May you enjoy your Halloween this year
and your practice today. Now imagine and visualize
putting a golden bubble all around your body so it completely surrounds you. They say that the veil between worlds is thinnest during Halloween, so your golden bubble is there to protect you from things
that go bump in the night. And may you eat as much Halloween candy as you like without getting a tummy ache. Feel free to add your own intention. And now as you inhale,
start to point your toes up to the ceiling as you flex the ankles. Feel the legs begin to engage. Pull your belly in. Lift up through all the
pelvic floor muscles. Reach your arms straight
up to the ceiling. We’re going to be Frankenstein,
so take a breath in. (inhales deeply) Use your core muscles to
exhale coming all the way up to seated. Keep sitting up nice and tall
and stiff like Frankenstein, and then inhale. Walk forward with the
right side of your body and then the left, and right, and left. One more, and left, and
then we’ll go backwards. Back and left goes back,
and right, and left, right, and left, and right, and left. Nice and stiff like
Frankenstein (growls deeply). And then cross at your shins. We’re gonna come forward
onto the hands and knees with the wrists under the shoulders and the knees under the hips. We’ll do cat and cow, but
it’ll be Halloween style. So as you inhale, coming into ghost cow. Moo! As you exhale, rounding like
a Halloween cat. (hisses) Little cat hiss. Inhale. Ooh! (laughs) Exhale. (hisses) One more time, inhale, (inhales deeply) make your ghost sound, and then exhale, make your
cat sound. (screeches) And then come to neutral. Walk your hands forward about a handprint. Turn in the inner elbows forward, press into the thumb first finger side. We’re coming to usually down dog. Today, we’re calling it werewolf pose. So werewolf pose start to bend one knee and the other as your werewolf starts to warm up for some nighttime stalking. Here we go, we’re gonna
stalk like a werewolf. Lift your right leg up,
inhale. (inhales deeply) As you exhale, draw your
thigh in toward your belly, rounding the back, and then so quietly, ’cause you’re a stalking
werewolf, step the right foot up. Stay on the ball of your back foot, inhale, come on up, make your claws, exhale (growls), werewolf growl. Bring your hands down, make
your way to plank pose, and now come back to your
Frankenstein, nice and stiff. Pull your belly in. You can always take your
knees down as you need to. Pull it in, chest forward,
lengthen tailbone back, and then walk and walk just like Frankenstein
were to do plank pose. I think Frankenstein could
use a little bit of yoga. He was a little bit stiff. Going back and then back to the center, and then we’ll just drop the
belly and lift the chest. If that’s too much, come
all the way down to a cobra. Actually, let’s all come cobra. Cobra’s good; it’s a snake. (hisses) Cobra. And then to upward facing
dog or, in this case, it’s a ghost again,
woo, and then down dog. Lift your left leg up, inhale. Keep your hips nice and level
just like a werewolf would, and then draw the knee
in toward the belly. So remember, we’re stalking,
so we have to be so quiet when you step that left foot up. Stay on the ball of your back foot, inhale, come up, make your claws. Ah-woo! Exhale, bring the hands back down, and then coming back to plank
again just like Frankenstein. One, two, going forward. I think Frankenstein
would go (growls deeply). He didn’t really talk;
little bit, didn’t he? And then drop the belly, open the chest. Back to werewolf, exhale. (inhales deeply) Breathe here. (breathing deeply) Nice, even, long breaths. Take a long breath in. (inhales deeply) Exhale it out, bend your
knees, keep your hips high, lightly step or hop feet to hands. Inhale, lengthen, exhale, fold. Bend your knees as much as you need to. Now inhale, reach up, keep
your palms facing down, come all the way up onto your toes. Now you’re Dracula with
his cape all the way out. And then exhale. (exhales deeply) Turn to, face the long side of your mat. We’re gonna do more
Dracula things, here we go. Inhale, sweep the arms up, again, lifting your cape, with your
fangs, your Dracula stare. And now exhale. Take your heels down. Interlace your fingers,
take your first fingers up, so this is your stake just in
case Dracula comes to get you, and exhale going to the right. Now if you wanna make this scarier, extend your left leg
out, come onto the toe, and then lift it off the floor and see if you can balance,
and then back to center. Release the arms, Dracula
cape, inhale (inhales deeply), (growls) stare, Dracula. He did this, mm, something like that. And then put the other pinky in the front, reach up through your stake,
and then exhale to the left. So again, make it scary if you want to by extending your right foot out, rest the toe, and then lift
that leg off the floor. Take a breath here, scary! And then come back to center, inhale, (inhales deeply) and exhale. Now what did Dracula turn into? A vampire bat. Step your feet out, point your toes out, bend your knees, press your thighs back, drop your tail down, vampire bat! And now flap your wings.
(exhaling sharply) Inhale and then Dracula. Straighten the legs, look up, and now take your arms
out to shoulder height. Turn your right leg all the
way out, back toes in a little, setting up for witch’s hat
pose, also known as triangle. Hinge from your hip crease, reach, reach, reach out and down. Take the hand down wherever it reaches, and fix your costume as needed (laughs) as you stretch up through the left arm. Probably wasn’t made for yoga, this one. Lengthen through the
bottom side of your torso, press into the big toe
mound of our right foot, bottom ribs forward, top ribs back. Firm your legs without locking your knees. One more breath. And then from here, look
down at your front foot, bend the knee, bring
your hands on either side for a lunge. This back knee can be up
or down; it’s your choice. Inhale, make your claws,
(growls) werewolf pose. As you exhale, bring your
hands down to the inside of the foot, a variation of lizard pose. You can stay here or to the forearms or, special Halloween edition, bring your right hand, press
it onto the right calf, and bring the right shoulder underneath and then reach your arms out
like you’re a witch flying on a broomstick. (cackles) Witches. Take another breath here, and then, releasing down,
walk your hands to the left, bring your feet closer together. Squatting down, (speaks
in foreign language). This reminds me of a toad,
the toad for the witch’s brew. You can stay right here in
(speaks in foreign language) or, if you wanna make it scary, bring your hands down, squeeze your legs onto your arms, try and pick up your feet for (speaks in foreign language) or, if you’ve done this one before, take your knees to your
armpits, look forward. Don’t look down ’cause that’s too scary. Shift the weight forward, round you back like that nice Halloween
cat, and then come on down. And now inhale, come up to standing, and exhale, release the hands. As you inhale, reach up. As you exhale, grabbing your right wrist,
and lean to the left. And then inhale back to center. We didn’t make the stake this time. Dracula’s not getting us. Exhale to the other side. (breathing deeply) Inhale, come on back to center. Exhale, release the hands. And now step your feet out. Dracula’s cape, inhale. Reach up, Dracula stare. And then exhale. Turn your toes out, coming down. Now we’re the vampire bat. Drop your tailbone, press your knees back, pull your belly in,
and now take your palms to face down, flap your
wings. (exhaling sharply) Vampire bat, trying to get away. And then reaching up again, slowly start to straighten your legs, turn your left leg all the way out, your back toes in a little,
line up heel to arch. Inhale, (inhales deeply). Hinge from your hip, reach,
reach, reach out and down, witch’s hat. (cackles) Stretch up through the top arm, lengthen for the bottom side of the torso. As your bottom ribs come forward,
your top ribs reach back, and breathe. (breathing deeply) Relax your shoulders and your jaw. (breathing deeply) And then from here, look
down to your left foot, bring your hands on
either side of the foot, come onto the ball of the back foot. Make sure your left
knee is over your ankle. You can always have this
back knee down, your choice. And then inhale, make your claws, come on up, werewolf howl. Ah-woo! Exhale, bring the hands
on the inside of the foot. Walk the foot over to
the left a little bit. Keep the knee over the ankle. Stay here or come down to
the forearms for lizard or special edition, bring your left hand to the calf and then work
that shoulder underneath, take the arms out, and fly. Witch’s pose. I’ll get you, my pretty! And your little dog, too. (cackles) Another breath here, and then bringing the hands down. Walk your hands to center, take your feet in a little bit closer, back to toad pose for the witch’s brew, bringing the hands at heart. Stay right here or you
wanna make it scarier, (speaks in foreign language) crow pose. So you can squeeze the
arms, legs towards center, pull the belly in, lift the pelvic floor, or take your knees to your
armpits going up a little higher. Remember, look forward and not
down, and then start to lift. Maybe one foot’ll come up,
shifting the weight forward, rounding the back, and
then set ’em back down and sit down on your bottom. These next poses are the really
scary ones, are you ready? Okay. You’re gonna take your
right leg, lift it up, take it out to the side,
and then see if you can work this knee all the
way up toward the shoulder. And move this outta the way. And bring your hands here
on either side of your hips, pulling the belly and the pelvic floor. When you lift up, your back rounds. Straighten out the bottom leg. This just looks scary. And then, taking the
left leg over the right, cross your ankles,
lengthen out those legs, lean forward, make (speaks
in foreign language) arms. This one is (speaks in foreign
language), very scary pose. Take a breath here, and then come back down onto your buns. Phew, super scary. (speaks in foreign language) comes from a story that someone was cursed, and the child supposedly
came out of the mother in that way, that position
because of the curse. But don’t worry, it was
all fixed in the end. Okay, left side. Left leg up, so take it out, and then lift it up as high as it’ll go. So you wanna try to get
it up toward the shoulder, and then squeeze it down tight. Bring your hands alongside your hips, lift anything at all. Belly’s engaged, pelvic
floor’s lifted a lot. Then bring your right
ankle over your left ankle. Extend the legs out to the side and start to squeeze
that arm, lean forward. Elbows are bent like (speaks
in foreign language). Pull in the pelvic floor and
the belly a lot, super scary. One more breath. Nice work, and then come on down. Now remember, it is not about the pose. Whether you get (speaks
in foreign language) or not doesn’t matter. What matters is you are present, you’re concentrating, so
your mind quiets down, and that’s what yoga is about. Okay, coming onto the hands and knees. Dolphin pose, but today, it’s sea monster. I’ll show you why. You can interlace your fingers
or take your palms flat, either way is fine. Tuck the toes, lift up. (breathing deeply) So now the sea monster is
lifting out of the water, and now he’s gonna swim. So inhale, come forward to
dolphin plank, drop your butt. Now it’s all underwater,
no one can see it again. Take a breath here, (inhales deeply) exhale, lift up again. Now the sea monster is visible, and the people at the shore are terrified. What is that thing? Now walk back about a foot. Bring your chest forward;
now it’s gone again. And the people are so relieved because it was so scary looking. I know you’re probably not relieved because you’re in dolphin plank, but inhale, (inhales deeply) exhale, press back up, walk your feet in. Oh no, they see the monster again! (sighs loudly) It’s a sea monster. Huge sea monster like
the Loch Ness monster. And one more time, walk your feet back. Bring your chest forward,
sea monster out of sight, and then just come all
the way down to your belly and rest, rest your forehead on your hands or on the mat or you can
make fists and rest it there, whatever you prefer. (breathing deeply) Even out your breath. (breathing deeply) And now take your arms
alongside of your body. Another ghost pose is coming up. So as you inhale, you’ll
pull your belly in, press your pubic bone down,
lengthen butt to heels, roll your shoulders away, and lift just like a ghost flying
through the air, woo! It’s a friendly ghost
like Casper, it’s fine. Okay, another breath here, and let it go. (exhales deeply) You can rest your
forehead down or one ear. (breathing deeply) And then we’re gonna
do that one more time. Take your arms alongside
your body, (inhales deeply) lengthen your butt to
heels, pull your belly away from the floor, roll your shoulders away, and lift everything up
as you breathe here. Inner thighs spinning up like a ghost (imitating wind blowing) flying across the room, and stay with it. Or if you wanna go
deeper, bend your knees, take your little toe sides of the feet, press up and back. But keep the belly lifted, and lengthen your butt toward
the backs of your knees. Breathe. (breathing deeply) And release. (breathing deeply) Nice work. Take the other ear down or
your forehead for a moment. (breathing deeply) And then slide your
hands by your low ribs. We’re gonna come to
child’s pose pressing up. But today, it’s pumpkin pose. Take your hips back to your heels. You can reach your arms forward, rest your head down or rest
your head on your hands. (breathing deeply) Stretching out the low
back (exhales deeply). You can even extend the arms in front and press so you’re getting more stretch through your back that way. (breathing deeply) Now if your arms aren’t extended yet, go ahead and extend them. Come back up onto the knees,
tuck the toes, werewolf pose, stretching back. (breathing deeply) Keep your belly lifted and
your pelvic floor engaged. Inhale, Frankenstein plank pose,
chest forward, heels back. Walk forward, one, two, three, four. Stiff like Frankenstein, walk back, one, two, three, four. I’ll do (speaks in foreign language). Hug the elbows in. Inhale, floaty ghost pose. Exhale, werewolf. Ah-woo! Ow, ow, ow! I don’t know, that’s my best
werewolf impression. (laughs) Now from here, take another
breath, stretching back. (inhales deeply) And then we’ll step or hop
to seated and lie down. Coming onto your back for the pose formerly known as happy baby. Today, dead bug pose. Holding onto the little
toe sides of the feet. You can also hold the
legs or behind the knees. Feel free to stay right here, lengthening your tailbone
down toward the floor, or you can rock a little side to side. I guess the bug isn’t quite
totally gone, but headed there. It’s kinda morose, sorry. And call it happy baby if
that makes you feel better. Another breath here. Ah, that feels good. (inhales deeply) And then we’ll release the
feet down to the floor, and take your hips a
little bit to the right. We’re gonna get twisted. Knees to the left. You can cross right knee
over left if you like. Look over your right shoulder and breathe. Turn your belly up toward the ceiling. Nice twist. (breathing deeply) Relax your shoulders, relax your jaw. One more long breath. And then inhale. Make your way to center, and
take your hips a little bit to the left, knees to the
right, cross left over right if you like to, and then
looking over the left shoulder. Try and turn your belly
up toward the ceiling as much as you can as you breathe here. (inhales deeply) Nice, deep, long (speaks in
foreign language) breaths. (breathing deeply) Even out the breaths, make them deep. (breathing deeply) And then make your way back to center. Inhale. (inhales deeply) Hug your knees in one more time, another variation of a pumpkin. And then back where we started, (speaks in foreign language), which literally translates to corpse pose. So lengthen your sitting bones toward the backs of your knees. Extend your legs, let your feet flap open, shoulders away from ears, palms up. Get very comfortable. You could roll up a blanket under knees, put something under your head if you like. And quiet mind, quiet body, (speaks in foreign language). Our quote today is a
classic from Shakespeare. “Double double, toil and trouble. “Fire burn and cauldron bubble.” Right where you are, take a
slightly deeper breath in, (inhales deeply) let it go out your mouth (exhales deeply). Start to make movements in
your fingers, your toes. Circle your wrists and your ankles. Move your legs and your arms. Take a long stretch. (inhales deeply) And then bend your knees, roll
yourself off to your right, pausing here a moment. Thank yourself for taking your practice, taking care of yourself. The more your care for yourself, the more energy you have to
care for your loved ones. Now using your left hand,
make your way up to seated. Let you head come up last. And come into a comfortable seat, and bring your hands together. Hands to your forehead,
reminding you to have clear and loving thoughts. Hands to your heart,
reminding you to have clear and loving intentions. Hands to your mouth,
reminding you to have clear and loving communications,
sending positive energy out on all Hallow’s Eve and every eve. To all beings everywhere, namaste. Now, if those arm balances
were a bit challenging, I know. To make them easier, you’ve gotta strengthen your core muscles. Now I’ve created a special
class for you to do that. All you have to do is
click the link below, or it’s pinned at the top of the comments. For more Halloween fun,
it could be a trick, it could be a treat, I don’t know. You’ll have to find out. Click right here.