hello my friend welcome to fight master yoga and this is Leslie fight master and this is a 60-minute total body workouts every time we reach 50 new people on our patreon site we will add another 60 minute class so this one will start sitting up nice and tall have two blocks in a strap handy cross at your shins and just take a couple of long smooth breaths in and out through your nose of course if you're congested at all breathe through your mouth instead start to ground down through your sitting bones and then start to lengthen up through the spine see if you can grow just a little bit taller as you sit a moment and I'll take your hands together in front of your heart we'll set our intention may our practice give us strength and flexibility both on and off of our mat so we can become the best people that we can possibly be and please add your own intention if you like let's roll forward and we'll make our way into extended Child's Pose keeping the arms forward so that the elbows are straight spread out your fingers arms shoulders distance apart press into the base of your fingers as your Forum's lift up and away from the mat continuing that steady breath in and out through the nose inhales and exhales equal in length as you take your next inhale come up bring your chest forward drop your belly lift your chin and tailbone as you exhale round the back jint or chest and then make your way back into extended Child's Pose we'll do that a few times so inhale forward widen the chest lifting chin and tailbone exhale ro in the back and then press yourself back into child's pose a little longer breath this time inhale bring the chest through lift your chin and tailbone up exhale one long exhale to Rome the bow and take you into extended Child's Pose one more time in how nice long smooth inhale brings you forward exhale rounding the back polar of the melians stretch your hips back towards your heels and inhale make your way up on to hands and knees table wrists under shoulders knees under hips and then extend your right leg back lifted up from the inner thigh drop the outer hip down pull the ribs in belly in reach your left arm forward also squeeze your left hip in towards Center hold here find a study spot to focus on that'll help with your balance take another breath and slowly release it take a breath here and then inhale left leg back lift it up from the inner thigh drop the hip down to let that hip open and right arm forward point your left toe straight to the floor and that'll help keep your hips level as well keep reaching out pin your right hip in towards Center as you breathe here keep that steady gaze to help with your balance and release it and from here step back your right foot again and extend your left arm forward once again take an inhale here as you exhale bring your knee and your elbow right to through the center and inhale and reach out keep the ribs in belly lifted exhale draw it to Center like you're moving through water make some resistance inhale reach out drop that outer right hip down exhale pull everything in to the center and again inhale to reach extend out ribs and belly in exhale draw everything back to Center inhale reach out through the arm and the leg and then exhale set it down back to table on the next inhale extend the left leg back again lifted from the inner thigh drop the outer hip down watch the low back is an overarching reach the right arm forward take an inhale exhale draw the knee and the elbow in towards Center rounding the back and then inhale reach out extend exhale draw into Center pull in the belly and the ribs a lot inhale reach out exhale slowly again make your own resistance as you draw it in towards Center inhale reach and exhale back to Center one more time me and elbow reach out as you inhale and then exhale set it all down back to table and then walk your hands about a handprint forward spin your triceps back inner elbows face forward as you come into downward facing dog so it's a little rotation of the outer upper arm the triceps spinning back and the inner upper arm biceps spinning forward and then just bicycle the legs and now bend both knees stick your hips way up high stretch out your spine and then reach the heels toward the floor arms our shoulders distance feet are hips width apart take your next inhale pulling ribs and belly in and make your way into plank pose top of a push-up it's coming here it is just for tailbone toward heels exhale knees can be up or down slowly lower all the way down to your belly untuck the toes inhale little baby Cobra peel the chest up and lift the hands as well try to stay up as high as you just wear with your hands coming off of the mat and then place the hands back down tuck your toes under upward facing dog thighs and knees off the floor or stick with Cobra and then down dog again it's breathing here remember you can always take your knees down and rest anytime you want to break look forward and step your feet up inhale look up to lengthen and exhale to fold and then press down through your feet and how the lungs fine sweep the arms up and exhale bring hands to heart samastitihi come to the front of the mat to das enough feet hips width apart or together inhale sweep the arms up and look up exhale hinge from your hips and fold keep your spine really long inhale look up lengthen half way up exhale step into plank pose and lower through chaturanga again knees can be up or down inhale up or dog or Cobra always your choice and exhale tuck your toes for downward facing dog come back to your study breathing here inhales and exhales equal in length arms and ears in line and just gaze at your knees or your feet one more breath in and then exhale it all out bend your knees keep your hips away up high look past your fingers lightly step or hop your feet up then inhale halfway up exhale and fold and press for the feet rise up as you inhale look up lengthen and exhale to saw must–you deihi and again sweep the arms up on your inhale exhale folding forward hinging at your hips inhale halfway up ardha uttanasana exhale stepping to plank lower chaturanga shoulders no lower than the elbows then inhale shoulders above wrist for up dog and exhale make your way into downward facing dog stretching all the way back usually between up dog and down dog you shouldn't need to adjust your feet every once in a while a little adjustment but the tendency is to make the down dog too short so make sure yours is nice and long so you can stretch out the spine one more breath in exhale it all out bend your knees but keep your hips high look up past your fingers lightly step or hop your feet up then inhale come halfway up lengthen the spine and exhale fold over the legs press for the feet rise up as you inhale and exhale hands to heart saw must you deihi and again sweep the arms up inhale exhale hinge from the hips and fold inhale halfway up exhale stopped a plank or float back landing in chaturanga with your elbows bent then inhaling up or dog or Cobra exhale stretch back into downward facing dog keep stretching back to lengthen out the spine press into the base of the fingers lift up through your forearms pull your ribs in belly in and up from your outer hips in toward the midline and spin your inner thighs back as you reach the way toward the heels and then exhale it all out bend the knees hips high step or float feet forward inhale look up exhale and fold hips over heels press through a few tries up as you inhale and exhale bring the hands to the hearts inhale this time bend the knees come to chair pose gita' sana then exhale fold over the legs and straighten them inhale look up lengthen exhale step or float back through chaturanga inhale upward facing dog exhale stretch back down dog one inhale step your right foot up by your right hand spin the back heel down warrior one just one breath up and exhale one exhale through chaturanga and inhale upward dog or Cobra exhale back into down dog one breath your left foot steps back foot is flat rise up inhale for warrior one exhale and lower down through chaturanga inhale press up through the hands and feet then exhale tuck the toes stretch into down dog even helped the breath here and again if you want to pray take it take a child's pose push the pause button whatever you need this is your practice so pay attention to what your body tells you take one more breath in exhale it out hips high lightly step or hop feet up inhale ardha uttanasana exhale fold forward uttanasana inhale bend the knees drop the hips Wood gita' Santa chair pose and exhale saw mustardy and again inhale bend your knees into chair pose exhale belly to thighs and then straighten the legs forward fold inhale halfway up look up lengthen exhale step or float back into chaturanga inhale press up through your hands and feet exhale stretch into down dog as you inhale step your right foot up spin your back heel down warrior one all the way up then exhale lower right back down through chaturanga inhale press up through the hands and feet and exhale to downward facing dog as you inhale step your left foot up by the left hand spin the back heel down warrior one heel to heel alignment knee over ankle exhale and lower back down elbows and belly lift it and inhale press up exhale tuck the toes and stretch back evening out the breath again here arms and ears are in line keep the belly and ribs pulling in and up especially at the bottom of each exhale take another long breath in exhale it all out keep the hips high look past the fingers step or hop your feet up then inhale lengthen and exhale fold and bend the knees drop the hips inhale for it with gita' sauna chair and then to standing saw musty thing inhale again bending the knees into chair exhale and fold forward as you inhale again look up lengthen keep the gaze forward as you step or float back into chaturanga and inhale pressing into up dog or Cobra exhale back downward dog as you inhale right foot step spin the back heel down warrior one pull the right hip back knee over ankle exhale and RIE the breath down through chaturanga inhale or DeVoe mukha svanasana exhale stretch back otto Mukesh on asana inhale the left foot steps back heel flat warrior one exhale and lower back down through chaturanga and inhale pressing up exhale stretch all the way back breathing here even and outs again try and get your inhales and exhales equal in length and always return your attention to your breath no matter what's going on around you no matter what's going around on inside of you always return your attention to your breath and you can tell if you need a rest or not look forward lightly step or hop the feet up inhale to lengthen and exhale fold in bend the knees drop the hips inhale for utkatasana and then to stand some a state deihi take the feet about hips width apart bring your hands to your hips inhale open the chest look up as you exhale hinge from the hips and fold over the legs grab your big toes with their first two fingers look up as you inhale and then fold as you exhale bend your knees as much as you need to in order to reach your toes that's always okay if the legs are straight though shift the weight toward the balls of your feet so your hips are right above your heels reach the crown of the head toward the ground but lift the shoulders away from the ears I can study breathing inhale halfway up exhale bring hands to hips inhale come all the way back up to stand and then back to saw Musti teehee at the top of your mat take your right foot up into tree pose ground down through the left leg then draw left hip in towards Center inhale reach the arms up try and drop your right hip down so hips are level keep the ribs in belly drawing in as you reach up through the arms spin the triceps forward just keep a nice gazing point someplace that is not moving and then point the knee forward extend the right leg forward but drop the outer right hip down and now keep your hips directly above our so your shoulders above hips without touching the foot to the floor start to bring it back lift it from the inner thigh drop the outer hip down just a brief warrior three and then back to some mystique D heat other side right foot down pick up your left foot into tree press the foot into the leg press the leg back into the foot inhale sweep the arms up your foot can be anywhere above or below your knee stretch up nice and tall through the arms arrow straight arms pull the ribs and belly in lengthen through the spine keep that steady gazing point point your left knee toward the front of the mat extend the leg hold it up as high as you can keep dropping the outer left hip down and then again without touching the foot to the floor bring hands to heart extend that left leg back start to drop the outer left hip down and then inhale make your way back to Center back to some musty tea heat and now from here close your eyes taking Tadasana just take a couple of breaths and just notice how your body's feeling notice the energy flowing and then inhale sweep the arms up as you exhale fold forward over your legs inhale look up to lengthen and exhale make your way back into plank and lower chaturanga inhale press through the hands and feet exhale back into downward facing dog this time right leg lifts on the inhale hips nice and level so drop the outer hip down exhale knee toward nose shoulders over the wrists press away from the floor and then lightly step it up between the hands in the back heel down lining up heel to arch with the feet come into warrior two make sure your right knee is above your ankle and it moves toward the little toe side of the foot so it's directly over the middle toes lift your chest draw your shoulder blades gently towards your waist gazing over the fingertips now interlace fingers behind you or hook your thumbs and then bring your hands around your back so they're around the front leg and turn to face the side the long side of the mat and roll your shoulders back take another breath here sink in a little deeper if you can and now straighten that front leg keep the clasp of the hands and bring them behind you and parallel your feet as you exhale fold forward over your legs prostrate or pato to nelson SC squeeze your outer hips and inner thighs in towards Center the crown of the head is reaching toward the floor it might even rest there and shift your weight a little bit toward the balls of your feet with a long spine squeeze the legs inhale come up then turn right leg out again and bend the knee once more into Warrior 2 and then windmill the arms down come to plank lower down chaturanga inhale press into upward facing dog exhale into downward facing dog you can always skip the vinyasas as well inhale the left leg lifts from the inner thigh so we're not going to open the hip this time exhale bring the knee forward shoulders above wrist press away from the floor pull your belly in strongly and then lightly step it upright liminal the hands spin the back heel down come to warrior two lining up front heel with back arch lift your chest allow your shoulder blades to relax be sure the front ribs are drawing in again double check to make sure your left knee is just above your ankle it's important to keep the knees safe and take the hands behind you're going to interlace your fingers or hook your thumbs and then bring your hands around the back of your leg and face the side of your mat so your chest is facing straight ahead and your gaze is facing the long side of the mat as well but make sure that knee stays over the ankle now straighten the legs take the feet again to parallel keep the clasp inhale open the chest and exhale and fold over the legs again squeeze outer hips and inner thighs toward center like you're holding a big beach ball between the legs pull up on the kneecaps firm the leg muscles crown of the head reaching toward the ground keep your spine really long take another breath here with a nice long spine come all the way up as you inhale now turn left leg out back to warrior two for a breath exhale cartwheel the arms down you can go right into down dog or step to plank and lower chaturanga inhaling up and exhale all the way back into downward facing dog now is a good chance for a child's pose to rest if you'd like one otherwise just steady breathing try to rest here in your down dog keep the ribs and belly pulling in exhale everything out then right leg up on your inhale exhale again shoulders over wrists press away from the floor hold that leg up for a moment and then step it between the hands again right in the middle spin the back heel down inhale again to warrior two exhale here make sure that knee is over the ankle and then this time reverse your warrior drop the left arm reverse Bend into the right knee keep reversing straighten your right leg reverse triangle then come up on your inhale set up for triangle you might like a shorter stance like I do hinge from your front hip crease reach reach reach out and down bring your right hand to the block or the shin reach up through the left arm shoulders in line with each other look up towards your left hand as long as it doesn't bother your neck keep drawing your front hip under you lean your torso back over the thigh and press into the big toe mound of your right foot now take your left hand to your hip look down at your foot bend the knee pick up the block take it six to 12 inches in front of you float your back leg up Halfmoon ardha chandrasana if your study extend the left arm straight up toward the ceiling keep reaching the left sitting bone toward your left heel and make sure your right toes are still parallel at the outside of your mat the heel and the hip of the lifted leg in the same line very slowly hand back to hip and come back to triangle pose reach up through the left arm stretching that torso forward and then bring your left hand behind your back for a half rep roll the left shoulder back lean the torso back a little as if you have a wall behind you that you can rest your back against now looking forward bring the hands down plank pose chaturanga or skip it and go to down dog inhale press up exhale stretch back on the inhale float the left leg up as you exhale knee toward nose shoulders over the wrists press away from the floor little rounding in the back here and then step it through between the hands in the back heel down come to your warrior two on your inhale stretch out the arms lift the chest exhale make sure the knees over the ankle then drop the right arm reverse bend into the front knee as you exhale keep reversing straighten the left leg on your next inhale come up arms to a tee shortlists dance if you like hinge from your front hip crease reach reach reach out and then take the left hand down to the shin foot floor or block stretch up through the right out press into the big toe mound to the left footage of drawing the left hip under you breathe here bottom ribs forward spin the top ribs back the back inner thighs spins back toward the back of the mat take your right hand to your hip look down at your left foot take a little bend in the knee pick up that block take it six to 12 inches in front of you float the back leg up so ideally your left wrist is underneath your left shoulder stretch the right arm up if you're steady and your right hip inhale about in the same line keeps reaching the right sitting bone toward the heel and then take your hand back to your hip and slowly slowly to triangle pose again drink konasana stretch up through the right arm and inhale sweep it forward bring it behind your back for your half wrap roll your right shoulder open and again look up toward the ceiling if it's okay with your neck otherwise look forward or down keep firming the leg the front leg and the back leg and then looking down bring the hands to the mat make your way into down dog any way you like through vinyasa or straight into it stretching back here again find your rest in down dog either in down dog or if it's not very restful then take the knees down and rest even push the pause button if you'd like if you're continuing on take your feet as wide as the mat walk your hands back towards your feet firm while lhasa not says squats make sure your knees and your toes point in the same direction so if your toes point out your knees well as well or if toes point forward knees will point forward drop the hips then take right hand down reach the left arm up for a little twist now you don't have to go down that low you can always come down not quite as low make your way back to centre you man left hand down right arm up twist to the other side keep dropping the hips down weight toward the heels a bit come back to Center keep the chest lifted in the spine long now walk yourself back out into your downward facing dog arms shoulders distance again feet hips width and stretch back really long through your spine and look up either step or hop the feet up inhale look up lengthen and exhale to fold press through your feet rise up as you inhale look up lengthen and exhale bring the hands to the heart back to Tadasana at the front of the mat feet parallel I mean how band your knees into chair pose exhale belly to thighs then fold inhale look up lengthen exhale step or float chaturanga dandasana inhale press through your hands and feet up dog exhale make your way into downward facing dog as you inhale lift your right leg up from the inner thigh as you exhale slightly step it up by the right thumb stay on the ball of your back foot this time bend the back knee make sure the left knee is over the ankle and then straighten out that back leg as you tilt your pelvis gently forward and exhale lean your torso forward over that front leg and bend the elbows like you're scraping them back then reach them forward inhale exhale Bend and open up the chest inhale reach arms forward exhale bend the elbows open the chest inhale sweep the arms back up into Crescent and then hands to heart lean forward take your left arm across and rest it on the leg or you could take your left hand to the floor right arm up if you want to twist a little bit deeper but pull your right hip back drop it down and try to lift your left hip up away from the floor take one more breath and then bring hands back down to the mat and again make your way to downtown they're through vinyasa or just go right into it just notice how you're feeling see what's best for you inhale left leg up as you exhale lightly step it up by the left thumb see on the ball of your back foot rise up into Crescent high lunge bend the back knee so you can lengthen through the low back pull the belly in and then straighten through that leg keeping all that length pull the left hip back knee over the ankle we reach up through arrow straight arms ribs in and then lean your torso forward keep the spine long exhale bend the elbows open the chest inhale reach the arms forward exhale Bend and open like you're moving through water make your resistance inhale reach forward exhale Bend and open and now sweep the arms back up into high lunge and hands to heart lean forward hook your right arm across for prayer twist so you can stay right with pro twist or right hand to the floor left arm up now pull your left hip back drop it down and try and lift your right hip up away from the floor lengthen out the spine getting really long here one more breath and then return your hands to the mat and back into plank pose chaturanga on your exhale inhaling up exhale back to plank this time you can step your feet together roll to the pinky toe side of the right foot left arm up you can take your bottom knee down if you like for more support bring your top hip a little bit forward so it's just above your bottom hip reach your sitting bones towards your heels voss teased asana then take a left hand a hip and come back to plank pose holding plank step the feet together roll to the pinky toe side of the left foot right arm up again take the bottom knee down for more support if you like bring your top hip slightly forward so hips are in line we're just sitting bone toward heels and pull the belly in and up take the hand back and come to plank pose either go right into down dog or exhale chaturanga inhale upward dog or Cobra exhale lift the hip stretch back into down dog make sure arms or shoulders distance and feet are hips distance apart take the knees down take a little break here if you like or not you can continue holding your down dog either way totally your call but do keep steady breath sometimes if we can't keep the breath study it means we need a break so pay attention inhale right leg lips exhale draw it and shoulders over the wrists and then again step it up by the thumb against and the ball the back foot seam thing Crescent pose bend the back knee so you can lengthen through the low back then hover over the front leg this time step up onto that left foot and lift or sorry that right foot lift the left leg up into warrior three drop the outer left hip down arms can be by your sides or you can keep the arms forward by your ears that's a little trickier now slowly Bend that front knee make your way back into Crescent then straighten the leg maybe walk it in a little left hand up right hand to your low back left hand down for twisting triangle so the left hand can be on the inside or the outside of the foot the little toe side the foots a little bit more difficult but pull your right hip back so your hips are level then lengthen as you inhale twist a little deeper as you exhale feet are heel to heel or even a little bit wider than that if you're wobbly take another breath here squeeze the inner thighs toward one another now take your right hand down bring your left hand forward on that block if you have it and float the leg up and that same leg reach the right arm up twisted half moon pose left leg is up point the toes down drop the outer left hip down and then slowly slowly step the feet together inhale look up exhale fold over the legs once again look up bend your knees come back into chair pose and then fold again in to attend asana inhale halfway lift exhale step or float yourself back into chaturanga inhale pressing into up dog or Cobra exhale use the belly muscles to transition to downward dog inhale the left leg back and up from the inner thigh exhale bring it forward shoulders over issues the belly muscles to hold you then lightly step it up by the left hand stay on the ball of your back foot keep a little bend in that back knee so as you come up you can lift your hip points toward your lower ribs and make sure that you're not over arching the back reach up through all four sides of the waist and then lean your torso over that left leg stepping up on to the left foot lift your right leg up for warrior three drop the outer hip down we want hips to stay level here arms can stay by ears that's hardest or swing them back arms by your sides is a little bit easier and slowly back into Crescent pose and we'll straighten that front leg maybe shorten the stance a bit take your left hand to your low back right arm up inhale exhale right hand to the block inside or outside of the foot again little toe side of the foot is a little more difficult lengthen as you inhale twist as you exhale pulling the left hip back as you twist imagine you have another block that you're holding in between your legs and you've given it a good squeeze now every inhale create length through your spine and bring the left hand back to your low back pick up your block take it over to the right side of the mat now stepping up onto that left foot lift the right leg from the inner thigh and stretch up through the left arm twisted half moon puffery to ardha chandrasana keep reaching through the leg and the crown of the head like you're being pulled in two separate directions and look to Center and step your feet together take your feet hips width and grab your elbows and hey let the crown of the head hang down bend the knees here as much as you like and gently rock yourself side to side good work let your arms hang down lightly nod your head yes and turn it no and then hands to hips with a nice long spine come all the way up back to Tadasana let's bring my hands to the heart again close your eyes and moments next inhale bend the knees again to chair pose exhale fold over your legs inhale length and look up and as you exhale stepping back to plank or you can hop back land in chaturanga lower from plank inhale pressing up and exhale make your way back into downward dog as you inhale float the right leg back and up exhale lightly step it up let's turn the ball the back foot once again for Crescent Highland pull the right hip back send the left hip forward pull the ribs in billion lengthen through the lower back and hovering forward as you're ready lift the left leg up once again from the inner thigh you're really balancing focus on our balance today this time exhale hands to the floor order blocks and the standing slip maybe hold your right leg with your right hand as you lift that left leg up lift it from the inner thigh keep dropping the outer hip down so your hips stay level and then walking back forward without touching your right foot to the floor bend the knee start to walk your fingertips back and sit right down on your bottom for navasana boat pose knees can be better straight but lift your chest and keep your spine very long breathe here it's good core work in navasana and then cross the ankles press your hands down lift your butt up off if you can and then step or float back into chaturanga inhale pressing up and exhale to downward facing dog inhale laughs like lips exhale step it forward lightly by the left hand stay on the ball of your back foot as you come up into your high lunge once again bending the back knee for a moment pull the left hip back lengthen through the lower back keep the arms in line with the ears if you can or you can always swim them back step up onto the left foot lift the right leg up from the inner thigh pull the ribs in belly in and keep the chest wide widen through the collarbones and slowly bring hands to the floor or to the blocks option to take the left hand to the left ankle as you lift that right leg up from the inner thigh crown of the head is reaching toward the foot or toward the floor you lifting the leg as much as you can without letting the hip open and hands to the floor start to bend your right knee without touching it to the floor see if you can swing it through and again land right on your bottom for navasana knees bent or straight lift your chest pull your belly in and breathe now cross the ankles lift your buns up if you can and then set yourself back down and lie on to your back shoe set up for bridge heels under knees make sure the outer edges of your feet are parallel pull the belly in press into the heels lift into bridge maybe rolling the shoulders under and interlacing the fingers keep the chin away from the chest spiro your thighs in towards one another and breathe here steady breaths I'm slowly lower down take your soles of the feet together knees apart put a hand on your belly hand on the heart center close your eyes and just think of something that you want your heart's desire what do you want to bring into your life what would you like to manifest this is a great time to do it it's come up again you can do another bridge or you can grab a block do you support a bridge or if you want to take wheel or deferred on your asana bring your hands up by your ears fingertips face the heels pull the belly in first press to the crown of the head line up your wrists and your elbows make sure your elbows are parallel then start to straighten out the arms keep reaching your sitting bones towards the backs of your knees and lift your hip bones towards your low ribs to come down chin into chest first and then lower yourself down again hand on the heart center hand on the belly come back to your heart's desire what do you want to bring into your life what would you just love to have be or do take the feet again to the floor grab a block if you've got it lifting up put the block right at the base of your spine right on your sacrum and it should feel comfortable if it doesn't move it around a little bit until it does you can have the block on any height for right now low medium or high make it comfortable keep the chin away from your chest and just breathe here a little rest keeping your inhales and your exhales equal in length now take the block down to the medium or low height and then lift your legs up as you lift up your legs gently draw your outer hips and inner thighs towards Center and breathe here use your belly muscles a bit to help you be stable just a couple more breaths here's our little inversion for today begin to slowly bend the knees bringing the feet back down to the floor move the block out of the way roll down and now hug your right knee into your chest and extend your left leg forward point your left toes up to the ceiling it says eka pada open asana and then switch draw your left knee on extend the right leg forward point your right toes up to the ceiling to keep the right leg active it's a nice little way to unwind our spine after our back bends and then drawing bulls when use into the chest start to rock yourself back and forth take two or three rocks if it doesn't work to come up that way roll to your right side use your left hand and press yourself up crossing out your shins and then extending the legs in front of you bend your right knee keep the left leg extended John is your sauce my inhale arms reach up turn a little toward the straight leg hinge from your hips to come forward lengthen on your inhale extend forward on your exhale keep drawing that outer right hip down pulling the left toes back and pressing the left heel down into the mat and instead of letting your background see if you can lengthen it out as much as you can nice long smooth breath and then head up as you inhale and release now bend your left knee for baddha konasana soles of feet together sit up nice and tall hold your feet as you inhale on your exhale hinge from your hips again coming with forward with a nice long spine so we got instead of letting the background we try to keep the spine long keep the chest wide and shoulders away from the ears so relax through the shoulder blades relax your jaw and any place else that you generally hold tension inhale come on up with your long spine and I'll keep your left knee bone extending right leg forward pull the right toes back inhale arms up exhale hinge from your hips forward lengthen as you inhale extend forward as you exhale gently drawing the right hip back and outer left hip drawing down press down into the right heel pulling the toes back and keeping the right leg firm steady breathing relax the shoulders relax the jaw and inhale lift your head and exhale release take this little feet together again this time stretch them forward about a foot in front of you and then fold forward and we will round down this time so forehead toward the feet can let your back around as much as what's comfortable and just double check that your shoulders aren't up around your ears let your shoulders relax a bit come back to steady breathing imagine your inhale starts at the base of your spine and inhales all the way to the crown of the head and then exhale all the way from the crown of the head back down to the base of your spine I'm gonna inhale come on up crossing at your shins make your way forward into plank pose and exhale through chaturanga knees can be up or down inhale up dog or you might like Cobra this time exhale back into downward dog inhale your right leg back and up as you exhale we're going to bring it forward for pigeon pose at Kapaa taraji up at a sauna so if pigeon bothers your knee instead do this roll onto your back take your right ankle just past your left knee otherwise if the knee is okay makes your hips are level so if you're rolling onto your right hip put a blanket or a pillow under there lengthen the spine inhale you can stay up or exhale make your way forward any amounts now really try and relax and surrender everything here sometimes if we're tight in the hips our body will grip and hold on it's a big muscle to release so see if you can let it go try and relax the hips and the shoulders and the jaw and everything else but do keep a little lift in your belly take just a couple more breaths making sure all five toes are pressing down on that foot that's back a nice long pigeon pose to unwind release relax if you like this pose you're loving this if this is not your favorite pose you might not be enjoying it so much but do the best that you can and just try and focus on your breathing inhale come up take your left forearm down to the mat right arm up twist or option to bend your left knee and reach back for it with your right hand be careful of your lower back here so keep pulling in through the belly and then slowly unwind tuck your back toes under sweep your right leg back and up stretch it out a moment and then set it down on your inhale sweep your left leg or sari on your inhale come to plank chaturanga or not you could stay in down dog instead inhale up dog exhale back into down dog inhale now left leg up as you exhale bring it through for pigeon pose so your left ankles over by your right wrist now if that knee hurts even if the other one didn't still come onto your back take your left ankle just past your right knee for thread the needle instead if you're good with pigeon stretch your right leg straight back behind you lengthen as you inhale and make your way down as you exhale or you could stay up and again just notice if anything comes up for you in this pose this one because we're stretching the hips and the hips are in the second chakra sometimes has to do with holding emotions in our body so there could be some information that's being held in your body that your mind might not be aware of it could be a past trauma could be not so intense but something and that could be bringing up feelings then if that happens it's completely normal just no it's completely normal and do the best that you can to just breathe through it allow your body to surrender relax and let go get a nice loooong pigeon pose you might be loving it you may not be regardless take an inhale and come on up right forearm parallel at the front of the mat sweep the left arm up and then option to bend your right knee and reach back for the right foot again watch your back I don't want to hurt that take a long breath in this little twist and slowly release the foot and tuck your toes under and stretch your left leg up and back no stretch it out and take it down to the mats you could stay right and down dog we're gonna inhale to plank exhale back through chaturanga inhale up dog or Cobra and then exhale back downward facing dog stretching all the way back here our last down dog step or lightly hop to come to a seated position and then turn to the long side of your mat and take your legs out nice and wide point your toes and your knees up toward the ceiling and bring your right arm on the inside of the right leg reach your left arm up you're gonna stay there or reach your left arm over in line with the ear but keep the sides stretching in your body so avoid rounding forward toward the center of your mat or even toward the front of your right foot so I'm gonna try and roll your top ribcage back keep pointing toes and knees up toward the ceiling firming the legs and then inhale make your way up bring your left hand to the inside of the left foot by the ankle if you can reach rolling the chest open right arm up stay there or reach it across maybe even holding onto the foot now see if you can roll your right ribcage the top ribcage back as you lengthen your left hip crease through your left armpit it stretch out the side body both sides keep the toes and knees pointed out press heels down firm the legs and then inhale come on up so keeping toes and knees pointing up hands behind you set up nice and tall you can stay there or hinge forward from your hips keeping the spine really long so instead of rounding down so that your head will reach the floor hinge from the hips floor and come forward with a nice long spine keep drawing the outer hips spinning them down toward the floor but knees and toes point up this is above ISTA konasana breathe here again this one can bring up feelings I mean really any pose can bring up feelings but a lot of people hold them in their hips come halfway up and then all the way up and then take your legs together face again to the front of the mat soles of feet together knees apart sit up tall take your two fingers around your big toes and then lean back and lift your feet if it's hard to reach the feet hold on to your legs instead exhale extend the right leg out to the right try to balance on the sit bones inhale slowly bring it to Center exhale the left leg out to the left again you can hold the leg instead of the foot and you don't have to straighten the knees bring it back to Center lift the chest this is more about core work exhale extend both legs out keep lifting the chest pull the belly in and up keep the spine as long as you can take a breath here chest lifts and now keep the legs up release your toes and take your palms down and see if you can keep your legs up see if you can keep them from falling down and then grab those toes again take the feet together or you can hold the legs and then let them go for navasana and then slowly take the feet back to the floor sit up tall inhale reach exhale hinge from the hips inhale lengthen exhale extend paschimottanasana forward folding again the best we can we hinge from the hips instead of rounding the back so when we come forward with lead with the chest belly toward thighs and that's mostly because we do a lot of upper back rounding anyway in our day all right we're on our phones or on our computers or driving we're not paying attention when we're sitting our upper back will round so we want to do the opposite in our practice inhale head up and exhale release cross at your shins sit up nice and tall hands resting on the knees palms facing up touch your first finger and thumb together take a big breath in and exhale just a couple long breaths here holding the breath in at the top of the inhale and then slowly releasing it down now think of three things as you breathe here think of three things that you're grateful for any three things that come to mind continue nice long breaths see if you can lengthen your inhale a little bit longer each time and then make your exhale just a little bit longer than your inhale and then bring to mind again those three things that you're grateful for just a few more moments here in our seated meditation can focusing on your breath get as long as you can now still keep it comfortable and one more time think of those three things that you're grateful for just one more breath here get a nice long one I'm not sure i softly blink open and cross your knees I'm gonna roll down onto your back keeping the knees on the bents take your hips over to the right drop your knees over to the left you could also cross your right knee on top of the left knee if you want a little deeper twist look over the right shoulder bring your head of Center bring your knees to Center pick up your hips shift them to the left a bit drop your knees over to the right then you may also cross the left knee over the right if you like look over the left shoulder as long as it doesn't bother your neck mmm had to Center knees to send her reach your sitting bones toward the backs of your knees and draw your shoulder blades gently toward the waist for shavasan extend the legs out let your feet flip open bring your arms by your sides let your palms face up close your eyes and rest here shavasana as you're resting and getting a settled I have a quote from Mary Jean Aryan normal day let me be aware of the treasure you are let me learn from you love you bless you before you depart let me not to pass you by in quest of some rare and perfect tomorrow and now just take a few moments to rest here I'll be back shortly and to take some longer breaths here I'm very proud of you for sticking with your shavasana sometimes it can be the hardest pose but it is the most important start to make movements and your fingers and your toes stretch for your arms and your legs go long stretch I'm on bend your knees roll off to your right side pause a moment to revisit the intention you set for your practice I'm using your left hand make your way up to seat it and sit up nice and tall at the shins cross bring the hands together in front of your hearts bring your hands to forehead to remind us 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 communications sending out this positive energy this wonderful energy to all beings everywhere no mistake thank you so much for joining me today I'm so glad you were here if you don't mind push the subscribe button because I would love it if you were part of the fight master yoga community but most importantly enjoy this day