15 Minute Full Body Yoga Stretch Class | Fightmaster Yoga Videos

15 Minute Full Body Yoga Stretch Class | Fightmaster Yoga Videos


– [Voiceover] Hello,
it’s Leslie Fightmaster and we have a little 10
minutes stretch class today. So we’re gonna start
sitting but cross the other shin in front, the left one
for probably most of us, but if you’re left-handed
maybe it’s your right one you don’t normally cross. If you have a blanket handy,
sit up on the edge of it. If you have two blocks
get those handy as well and a strap if you have it. Close your eyes, start
to lengthen the breath. Then bring the hands in front of the heart and set your intention. Then inhale, lengthen
the spine as you exhale. Just kind of fold forward stretching out the hips a little. So it’s a little stretch
class you can do anytime. First thing in the morning
would be wonderful. You could also do this after a workout before a workout, before bed, anytime. Head up and hand walk yourself back and then switch the cross. So now the right shin is
in front for most of us. Inhale, pull the chest forward. Exhale, keep the spine long. Walk forward any amount, maybe not at all. You don’t have to walk forward at all. If sitting up nice and
tall already gives you a stretch in the hips then you stay. If it is hard to sit up nice and tall I do recommend sitting
on the edge of a blanket. Let’s come on up and then move that blanket
out of the way if it’s there and come onto your hands and knees Wrists under shoulders
and knees under hips. Inhale, bring the chest forward. Lift the chin and tailbone up. Little cat cow. Exhale, round the back. Press away from the floor and again inhale. Bring your chest forward. Lift the chin. Drop your shoulder
blades toward the waist. Exhale, pull the ribs and belly
in as you round your back. Inhale, heart comes forward
through the gates of the arms and exhale, round the back. Chin toward chest, tuck in the tail. Inhale, come to neutral. Then reach your right
arm out to the right. As you exhale slide it under the left arm. Come up onto the left fingertips. Pull the left hip back and then take your left
hand to the lower back. Where maybe you’ll hook
it onto your right hip. So the hips want to come
out of alignment here. That’s why we gotta draw
the left hip back a little. Now roll your top shoulder open. So you can widen across your
collar bones a little bit more. Then come on back up to table. Take the left arm sweep
it out to the left. Stretch it out. Exhale, bring
it underneath the right arm. Come onto the left shoulder. Pull your right hip back. Then take the right hand to the lower back where maybe you can reach around and hook it onto the left thigh. Then rolling the right shoulder back. We’re trying to get our
shoulder blades to move a little closer to one another and then to press
forward toward the chest. At the same time we’re getting some nice shoulder stretching. Let’s unwind and back to table. Step your right foot
up by your right hand. Pad up your left knee
if it needs any padding. If you have blocks you can
put your hands on blocks like I have. Pull your right hip back and just sinking into your lower lunge. Tuck the back toes under or not. It’s up to you. Now pull the ribs and belly in. Keep the spine locked. So we don’t want to round the back here. Which might mean you
need the blocks up high and if you don’t have blocks
maybe you can get creative. Use some books. Or, I don’t know… soup cans? Then straighten the right leg. Exhale. Fold over the right leg. Keep pulling the right hip back. This is Ardha Hanumanasana. Or half split. Breathing here. and again, keep your
spine long as you can. Instead of rounding the back. So I could be up a little
bit higher I think. Cause my back looks a
little rounded today. Then re-bend into the right knee. Bring the block on the inside and come into the lizard pose. A little stretch of the hips. So you can stay with that. Or take your forearms down to the block. Or you can keep your hands on the floor. Or forearms on the floor. Depending on how deeply you want to go. Back knee is down and the right hip is drawing back. If your right knee is
going out to the right side turn your toes so that
your knee and middle toes are lined up. Steady breathing. Come on up and then we’ll come back to table and then we’ll step the left
foot up by the left hand for our lunge. Now pad up the right knee
if it needs any padding. I’m just gonna hang out
here for a few breaths. So make sure your inhales and
exhales are equal in length. So always check in with the breath. We breathe in and out through the nose unless it’s not possible. Sometimes we get congested I know. Otherwise breathing in
and out through the nose. Little constriction in
the back of the throat. Ujjayi Pranayama that
means victorious breath and helps to warm us from the inside. Then straighten the leg, the left leg and then fold over it on your exhale. Your left hip is drawing back gently and your left toes will pull back as well. That will help to stretch the hamstrings on that left leg. Remember steady breathing. Come on up, re-bend the knee and then take your hands on
the inside of your left foot. So you can take hands on the block. You can take hands to the floor. You can take forearms on the block or forearms on the floor. Back knee is down for this variation. And again, if your left knee
is drifting out to the left then point your toes
in that same direction. Breathe here. Notice if you’re holding
any tension anywhere. Maybe in the shoulders, maybe in the jaw. Maybe in that hip. If you find any let it go. Relaxing relaxing. Come on up and now we’ll move the
blocks off to the side and make our way onto the belly. Arms out to a T. Another shoulder stretch. So arms are out to the side and roll to your right side. So your right arm is
still out to the right. Bend the right knee. Put the right foot onto the floor. Take your left hand behind your back. Maybe you can find your right hand. It doesn’t matter if you don’t and keep that left leg straight. Or you can bend it as well. It’s a pretty intense stretch. If you have both feet on the
floor with the knees bent. So just be mindful, be careful. Never ever have to go any deeper than your body would like you to. So this is widening the collar bones. Also stretching the shoulders. The shoulder blades are again
moving toward each other and forward toward the chest. Then straighten out your
legs, roll onto your belly. Arms out to a T again. Wrists and shoulders are inline. Then we’ll roll over to the left side. Pick up the right foot. Bend the knee, put it on the floor. Use your right hand behind
your back, see if you can find the left hand and then you
can slide it down to clasp and then bend the left knee, or not. Just let that shoulder,
that top shoulder roll open. Roll it back. As always let every exhale remind you to just relax a little bit. Straightening out the left
leg and then the right. Come back onto your belly and then press yourself onto your knees. Grab a blanket or a towel
if you’re on wood floor. If you’re on carpet you won’t need it. Take your right knee onto the blanket. Or onto the towel and let your right knee
go out to the right. This is called mandukasana,
this is frog pose. Just want to make sure the
hips are right above the knees. So you can take your forearms on a block. You can take your forearms onto the floor. Put a block under your belly
for extra support if you like. It’s important to keep the hips and knees in line in this one. It’s a pretty deep hip opener and the inner thighs
get quite a stretch too. So you gotta watch your groins. Make sure you don’t go too deeply. Gonna stay for just a few more breaths. If you can go any deeper please do. Otherwise stay where you are. Now come out of this. Lift your head and then slide
your whole body forward. So then you can straighten the legs. Almost like you’re just
swimming yourself forward. Then take the blanket or the block and or block, and or towel. Whatever you’re using to the other side. Left knee on the blanket and extend that left knee out slowly. So move very slowly, very mindfully and the hips have a tendency
to go in front of the knees. So draw the hips back
maybe just slightly so that they’re above the knees. Then support yourself
if you’ve got pillows or anything you want to put underneath you or blocks, whatever you have. Support yourself. Once you’re supported in the
posture then maybe you can relax and sink into it
a little bit deeper. Check in with your breath. Make sure it’s nice and steady. Stay a few more breaths,
go deeper if you like. Then to come out of this you’ll slide your whole body forward
and take the legs together. Then come onto a mat. We’re just gonna sit
and come onto our backs. If you have a block we’re
gonna do supported bridge. If you don’t have a block you can always do a regular bridge. Make sure that block is right
at the base of the spine and the heels and knees are lined up. Keep the chin away from the chest. If you’re in supported bridge
let yourself relax here. There’s an option if you’ve got that block to extend the legs forward. That’ll make it more intense. If you straightened the legs re-bend them. Lift off your block and come on down. Draw the knees into the chest
and gently rock side to side. Make little circles on your back. Keep the right leg hugging
in, extend the left leg out. Then take your right
knee across for a twist. Look over your right shoulder. Twisting has so many benefits. Let’s come back to center. That’s for the spine, lots of benefits. Draw the left knee into the chest. Keep the right leg straight if you can. Take the left knee over to the right and look over the left side. Draw yourself back to
center and we’re coming to Sirsasana. We’ll breathe Sirsasana today. So allow your tailbone to
lengthen toward the heel. Shoulder blades toward the waist. Close your eyes and sink into rest. Start to move the hands
and feet, arms and legs. Our quote from Antoine de Saint-Exupery. Roll to your right. He said, “It is only with
the heart that one can see “rightly, what is essential
is invisible to the eye.” Make your way up to seated. Hands to the forehead reminding us to have clear and loving thoughts. Hands to the heart for
clear and loving intentions and the hands to the mouth for clear and loving communications. Sending out some nice positive energy to all things everywhere. Namaste. Thanks you so much. I hope you enjoyed your stretch and I hope you have a fantastic day. Don’t forget subscribe and to push like and share with all of your friends cause all of your friends need yoga too and go to fightmasteryoga.com and join us for our daily class. Bye bye.

50 Replies to “15 Minute Full Body Yoga Stretch Class | Fightmaster Yoga Videos”

  1. Hello! I have a request, if possible, could you please do a series of Yin Yoga practices, maybe starting with introduction to Yin yoga and how to practice it and the basic asanas and then maybe have a few series for morning, for bed time, for back, ect. (intermediate)  
    I have tried to learn myself but initially it's quite difficult to construct
    your own sessions so I would really appreciate your help 🙂
    Also, I love your classes very much! Thanks for posting!

  2. Did a 1 mile walk with my boys and this was perfect for right after. My 7 yr old held my hand during Shavassana it was so sweet! Thank you:)

  3. Nice to see a short stretch from you 🙂 Something I can definitely add to my daily routine 🙂 Thanks!

  4. Thank you Lesley for the very useful classes.
    I have a question for you, there are many yoga blocks and mats to choose from.
    What is the ideal size and dimensions for each please.

    I am also finding it difficult to synchronise my breaths, inspiration and expiration during the moves .Any tips to share or advice?
    Also can I interrupt my breaths during a move ?
    Many thanks and looking forward to hearing from you.
    M

  5. Lovely practice today Lesley! Frog pose isn't an asana I typically practice – it's really quite challenging, but a great stretch! Thanks so much! Peace & Namaste 🙂

  6. Cool, I love these kinds of classes! 😀 Recently I got a Mysore yoga rug for my birthday (because I have sweaty palms and thus cannot practice with a regular yoga mat). But since I got the rug, it moves around everywhere and occasionally bunches up as I'm practicing. And the rug does not provide enough cushioning for me so my tailbone hurts sometimes. Sigh I feel like the heavens are against my desire to exercise 🙁

  7. I wanted to comment and say how immensely grateful I am for your channel. You've amassed such a thorough collection of yoga practices of all varieties. Anything I need I can come to your channel and find a sequence for. You have truly provided an invaluable resource to me and millions of others. For that I am SO grateful. You have made it possible for me to practice EVERY day and tailor my practice to what my body really needs in that moment instead of only when I have the time/money to make it to a studio. You have such a beautiful radiating energy that is completely contagious. THANK YOU.

    P.S. Are you still doing teacher training? Is there any more info on that anywhere?

  8. It´s my Yoga birthday with you!!! (one year with your videos) I feel like we´re old friends now 🙂 Hugs from Mexico

  9. The last few times I come on your channel your most recently posted practice is exactly what I am looking for! Perfect! ^_^ Thank you, Lesley! Hugs, G

  10. I really enjoyed the arm stretches with the widening of the shoulder blades! That felt awesome and something different I've never tried till now 🙂 awesome mini class! I really enjoy your Yin classes for relaxation, more in the future possibly!? xx!

  11. great way to start the day. I would find it very helpful if you could say where i am meant to feel the stretch. Thanks

  12. It was an awesome way to prepare morning-stiff body for the day! I find it hard to do highly muscle-engaging yogas in the morning because of low energy but I still want to do some yoga to shake off the stiffness. So gentle but deeeeep stretch is my go-to. Added bonus would be your soft voice that would not wake my roomies.😉
    Thanks, Leslie!

  13. I love these shorter classes! I love to do yoga in the morning before I go to work and as many people, I run short on time that time of day, but I don't like waiting for my yoga fix until evening! I can squeeze in these shorter classes any time of day and that's great for me, thanks alot! <3

  14. Frog is one of my favourite asanas and this is the first video that I've seen that actually has it. Thoroughly enjoyed this class. Thank you!

  15. I felt some of these transitions were really quick, but I'm also pretty new at yoga. I'm only on day four of the beginner so I have a long way to go.

  16. Thank you, that shoulder opener in t pose was really hard (I'm so inflexible in shoulders!).
    I'll have a search if you have a separate shoulder flexibility video 🙂

  17. Good morning Lesley! I did this stretch class after my strength and hiit workout session! Whole body feels so good! Love doing your yoga routines so much! Thank you so much! Have a great day!

  18. Good morning Lesley! I did this routine 3 months ago and just did it again after my morning workout session! Oh its one of my favorites! This routine hit all the muslces! My whole body feels so so good! Thank you so much always for this and all your yoga routines! You are so amazing! Have a wonderful day! 🙂

  19. Good morning Lesley! This is one of my favorite routines and I just did it again after my morning workout session! My whole body feels so so good! Thank you so much always for all your yoga classes! And I always appreciate so much the way you speak so clearly! You are so amazing! Have a wonderful day! 🙂

  20. This was great after a short work out on elliptical. Your channel has a yoga class for every mood and occasion.

  21. Hello Lesley! I have done this class at least 3 times and just did it again at 5:45am after my morning workout! Amazing total body stretch and whole body feels so good! Thank you so much Lesley! Have a wonderful day! 🙂

  22. I did this again in less than a week! One of my absolute favorite post-workout yoga stretches! Glutes, legs, back, and arms feel so good! Thank you so much Lesley! You are so amazing! Have a wonderful day! 🙂

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