Ashtanga Yoga Body Workout (30 minute Flow) For Inner Peace

– Welcome to Fightmaster Yoga where you don't have to be perfect and it's not just about the pose.

Hi, I'm Lesley Fightmaster.

Begin standing at the frontof you mat, feet parallel.

This 30 minute Ashtangavideo is a great workout.

Practice it regularlyto see and feel yourself getting stronger and more flexible.

But even more importantly, you'll feel better.

Bring your hands togetherin front of your heart, softly close your eyes, deepen your breath.

May you connect with your inner peace.

Allow your heart to remain open today, sending your calm, lovingpeace to all beings everywhere.

Release the hands.

Inhale, reach your arms up.

Exhale, fold forward, hinging at the hips, bend the knees as needed.

Inhale, halfway lift.

Exhale to plank.

Knees can be up or down.

Shifting forward, lower to your belly.

Hands by low ribs, inhale, baby cobra.

Exhale, release, knees up or down.

Breath in, exhale up toplank, downward facing dog.

Arms shoulders' distance, feet hips' width.

Begin to bend the knees, bicycle your legs if you wish.

Draw in through your lower belly, pull your front ribs in and up, lift your pelvic floor muscles as well.

Take another long breathhere to stretch back, then inhale onto the toes, exhale it out.

Lightly step forward, inhale, lengthen, exhale, fold.

Press down to rise up, inhale, look up, lengthen, exhale, Samastitihi.

And again, Ekam, inhale, reach your arms up.

Dway, exhale and fold.

Treeny, inhale, half lift.

Chatvari, exhale, stepor float, Chaturanga.

Panca, inhale, upward facing dog or cobra.

Shat, exhale, downwarddog, breathing here.

For one.

Exhale, stretching back, two.

Exhale, gaze between yourknees or feet, three.

Exhale, engage your lowbelly, pelvic floor, Your Bandhas, four.

Exhale.

And five.

As you inhale, come up onto your toes.

Exhale everything out.

Keep your hips high, look past your fingers, lightly step or hop.

Inhale, halfway lift.

Astau, fold, exhale, Nava, inhale, rise up.

Samastitihi, one more.

Inhale, sweep your armsup, keep your ribs in.

Exhale, hinge from thehip creases and fold.

Inhale, make a nice flat back.

Exhale, step or float.

If you float, land in Chaturanga.

Inhale upward dog or cobra, your choice.

Exhale, downward facing dog.

Even out your breath here.

Take your inhales and exhales through your nose wherever possible, slightly constricting throughthe back of your throat for Ujjayi Pranayama.

Warming your body from the inside.

Remember, always an option to push pause, take a child's pose.

As you inhale onto the balls of the feet, step or float forward, exhale and fold.

Inhale, sweep your armsup, look up and lengthen.

Samastitihi.

Surya Namaskar B.

Inhale, bend your knees, drop your hips.

Sit back.

Exhale and fold in.

Inhale, lengthen.

Exhale, step or float, Chaturanga.

Inhale, press through yourhands and feet, up dog or cobra, exhale, down dog.

Right away, step your right foot up, spin your back heel down, warrior one, inhale.

Exhale, ride the breathdown through Chaturanga.

Inhale, full breath in and up dog.

Exhale, down dog.

Right away, left footsteps, back heel is down, rise up, knee over ankle, warrior one.

Exhale and lower backdown through Chaturanga.

Inhale, upward dog, open your heart.

Exhale, downward dog, even out your breath here.

And if you want to take a break, push the pause button and do that.

This is your practice.

Make it work for you.

Spread your fingers, pressinto the base of your fingers, lift your forearms, stretch back.

And inhale onto the balls of the feet, exhale it all out, draw your belly in, lightly step or hop forward.

Inhale, lengthen.

Exhale, fold.

Inhale, bend the knees, drop the hips, Utkatasana, exhale Samastitihi, once more.

Inhale, bend the knees, sittingback, weight in the heels.

Exhale, belly to thighs and forward fold.

Inhale, come halfway up, lengthen.

Exhale, step or float, Chaturanga.

Inhale, Urdhva Mukha Svanasana.

Exhale, Adho Mukha.

Inhale, right footsteps, back heel is down.

Veer Bhadrasana one.

Exhale, lower right backdown, through Chaturanga.

Inhale, pressing up.

Exhale, stretch all the way back.

Left foot steps, inhale, back foot is down.

Warrior one, rise up.

Exhale, lower right back down, Chaturanga.

Inhale, pressing up.

Exhale, stretch back, even out your breath.

Inhales and exhales equal in length.

Draw your low belly in.

Lift your pelvic floor muscles as you firm your arms and legs, butthen soften your gaze.

Soften on either side of your neck.

Equal amounts of Sthira andSukham, steadiness and comfort.

Come up to the balls of the feet, exhale everything out.

Inhale, step or hop forward, halfway lift.

Fold, exhale.

Bend the knees, drop the hips, inhale.

Reach up.

And exhale, Samastitihi.

Step or hop, your feet hips' width apart.

Padangusthasana.

Inhale, look up.

Hinge from your hip creases, exhale.

Grab your big toes, bendthe knees as needed.

Lengthen, inhale.

Fold, exhale.

Knees can be bent or straight.

If the legs are straight, firm the muscles without locking the knee joints.

Lift your shoulders awayfrom the ears gently, lengthen the crown of yourhead toward the earth.

Breathe.

Inhale, halfway lift for Pada Hastasana.

Step your Padas on your Hastas.

Bend the knees as much as you need to to get your toes to thecreases of the wrist.

Exhale to fold, kneesagain bent or straight.

If they are straight, remember, keep those knees unlocked.

Shift the weight towardthe balls of your feet.

Let your head hang.

Take another breath, keepingyour Bandhas engaged.

Inhale, look up.

Exhale, hands to hips.

Come all the way up, inhaling.

Now turn to the long side of your mat, step your feet out wide.

Turn your right leg allthe way out, back toes in, line up heel to arch.

Arms at shoulder height, inhale.

Hinge from your hip crease, Trikonasana, exhale.

If you wobble, it's just all part of it.

Take your right hand toyour shin, your foot.

Traditionally, grab your big toe, wrapping your fingers around.

But draw your front hip under.

And if you have yogablocks, you can put a block on the little toe side of your foot, resting your hand there.

Look down to the foot, inhale, come up.

Feet parallel, left leg out, back toes in.

Exhale, hinge from thehip crease, get long and then left hand comesdown wherever it lands.

Shin, foot, big toe, block, earth, whatever works.

Stretch up through the right fingertips.

Lengthen through your side body as you draw your frontsitting bone under you.

Press down into the bigtoe mound of the left foot.

Make sure the legs are engaged, but soften those joints a little bit.

Look down, inhale to comeup, twist a triangle.

Bring your right hand to your low back, line up heel to heel or wider.

Square up hips and shoulders to the back.

Inhale, left arm up, exhale, take it down.

Big toe side, on to the shin, or little toe side isthe most challenging.

Reach up through the right arm.

Pull your right hip back as your outer hips andinner thighs squeeze in toward the midline andengage those Bandhas.

Pelvic floor lifts, lower belly engages.

Look down as you inhale, come up.

Turn and face the front of your mat.

Left hand to low back, right arm up.

Heel to heel or wider.

Exhale, hinging forward.

Right hand to big toe side, shin or little toe side.

Pull the left hip backto keep your hips level.

Stretch up through your left arm.

Every time you inhale, lengthen from the crown of your headall the way to your waist.

As you exhale, turn yourchest and your rib cage in your twist.

Keep your Bandhas engaged.

And keep your UjjayiPranayama steady and strong.

Inhale, make your way up.

And then to the frontof the mat, Samastitihi.

Utthita Parsvakonasana.

Step to the long side again.

Right leg out, back toes in.

Heel to arch, bend yourright knee over the ankle.

Take right form to thigh.

Or right hand can go tothe earth, a block, or, hold on to your ankle.

Reach the left arm in line with the ear, turning the pinky side down to spiral your outer upper arm toward the earth.

Now turn your rib cage toward the sky.

Press into your front heel, theouter edge of the back foot.

Inhale, come up.

Feet parallel, left leg allthe way out, heel to arch.

Bend the knee over theankle, lean forward.

Left forearm to thigh, right arm up and over.

Left arm can stay thereor take it to the earth or a block, or grab on to your ankle.

That's what felt comfortable to me today.

Looking up, kind of towardyour armpit but then a little toward your elbow, unless it bothers your neck, then look forward or down.

Pressing into the front heel, outer edge of the back foot, turn your rib cage to the sky.

Look down to come up, inhale.

Twist it.

Line up heel to heel or wider, square up hips and shoulders to the back, bend the right knee over the ankle.

Lean forward, hook your left arm across.

Prayer position, palms touching.

Pull your right hip back, or you can take left hand to the earth, right arm forward in line with the ear.

Or, left hand to a block.

Try to keep your hips as level as you can.

Press to the outer edge of the back foot but if it hurts your knee thenjust pick up that back heel and do crescent pose instead.

Inhale, make your way through center.

And turn to the front, walkyour left foot to the left, heel to heel or wider.

Bend the knee over theankle, lean forward, hook the right arm across.

Press your palms together.

Pull your left hip back.

Or you can take your righthand to the earth or a block and stretch your left armforward, in line with your ear.

Inhale, create length through your spine.

Exhale, twist, turning throughthe rib cage and the chest but keeping your hips level.

Inhale, make your way back up.

And then exhale, Samastitihi.

Prasarita Padottanasana A.

Turn to the long side of the mat.

Point your toes in a littleto parallel your feet, hands to hips, look up, inhale.

Exhale, hinge from thehips, fingertips down.

Lengthen your spine, inhale.

Keep that length, and thenfold forward any amount.

If your elbows are bending, line up your wrists underneath the elbows.

Gently lift your shouldersaway from the earth.

Shift your weight towardthe balls of the feet a bit.

And then firm your outerhips and your inner thighs, lifting the pelvic floorand the low belly muscles.

Gently gaze off the tipof your nose and inhale.

Halfway lift, exhale, hands to hips, come all the way up for C position.

Inhale, arms at shoulder height.

Exhale, interlace your fingers behind you.

Open your chest, look up.

And then exhale, hingingforward from the hip creases.

Now soften your elbows.

You can bend them a little bit or a lot.

Try to get out of the habit of locking those elbows and those knees.

Your body will thank you over time.

Shift your weight towardthe balls of your feet.

Allow your breath to open your shoulders, never forcing anything.

Because the harder you are on something, the faster it wears out, andthat goes for our bodies.

Inhale, make your way up.

And exhale to the frontof the mat, Samastitihi.

For a little balance, grounddown through your left leg and pick up your right.

You can hold onto the shin.

Or, take the toe, or ifyou have a yoga strap you can put it on the ball of the foot.

Try and drop the right hip down.

Find a steady gazing pointto help with your balance.

Engage your Bandhas.

Uddiyana Bandha, low belly.

Exhale.

Take the right leg out to the right.

Leg can be bent or straight.

Shift your gaze over the left shoulder.

Engage Mula Bandha, your pelvic floor.

Inhale, leg to center.

Now hold the leg up but releasethe foot, hands to hips.

Engage, engage, engage, and breathe.

Just one more breath and let it go.

Ground down through the right leg.

And pick up your left.

Hold your shin, keeping the knee bent.

Or grab your big toe, extendthe leg or use a strap.

Try to keep the shoulders above the hips.

Drop your left hip down.

And squeeze your right hip in.

And if you fall out ofit, just come back in, just like I'm about to do.

Take your leg to the left.

Turn your gaze over your right shoulder.

And then bring the leg back to center.

Release the foot buthold the leg and breathe.

Sometimes I lose my balance, just like everybody else.

Luckily we don't have to be perfect.

Release.

Back to the top of the mat, feet parallel.

And take your hands behind you as you step your rightfoot back, then pivot.

Walk your right footto the right a little, so feet are heel to heel or wider.

Inhale, look up.

Exhale, hinge and fold.

So either press your palmstogether behind your back or your fists.

And then lift your shoulderheads away from the earth.

Pull your right hip back.

Press your calf towardsyour shin and ground down through the big toemound of your right foot.

Breathe, engage your Bandhas.

Inhale, come up, pivot toface the front of the mat.

Walk the left foot to the left a little.

Open the chest, look up, inhale, hinging forward as you exhale.

Pull your left hip back.

Imagine you're holding arolled up towel or a block between your inner thighs, and you don't want it to fall.

So squeeze in there.

And use your outer hips to pin in as well.

Then engage your low bellymuscles and pelvic floor.

Come on up, inhale and backto the front, Samastitihi, which means steady balance.

Inhale, sit back into Utkatasana, exhale.

Either stay there or takeknees toward armpits, shift the weight forward for Bakasana.

Lots of engagement in the pelvic floor.

Keep the gaze forward, stepor float for Chaturanga, then inhaling upward dog, exhaling downward dog.

Just one breath in, come onto the balls of the feet, exhale it out, step or hop and sit.

Extend your legs.

Dandasana for a couple of breaths.

As your pull your toesback, press your heels down to engage your legmuscles and then lengthen through your spine.

Reach forward for your toesor your legs or use a strap.

And then fold, Paschimottanasana.

Gazing toward your toes or your shins.

Even here, lift your lowbelly, lift your pelvic floor, that's engaging your Bandhas.

That's your power.

Keeping the energy in.

Head up, inhale, and release.

Cross your ankles, handsjust in front of the hips.

Pick up anything at all andthen bend your right leg for Janusirsasana, or takeit above the left knee, or take it into half lotus, right hand behind you, holding your shirt or yourtoe, and fold forward.

Pull your left toes back.

So if you're taking the half lotus, this is Ardha BaddhaPadma Paschimottanasana.

But you could takeJanusirsasana if you'd like 'cause we're not adding that today, so you could do it here! If you're taking the halfwrap, roll your shoulder away from the earth, inhale, head up, and release.

Cross your ankles, pickup anything at all.

Sit back down, extend the legs.

And then left leg into theinside of the right thigh or above the right knee, or take heel toward navel.

Bring it across for halflotus, left hand behind.

Lengthen, inhale.

Fold, exhale.

So if you can't reach yourtoe, grab onto your shirt.

Never matters how deepyou get into a pose, just as long as you feel a nice stretch that isn't too intense.

Remember, the harder you are on something, the faster it wears out.

That goes for stretchingas well as strengthening.

Inhale, head up, exhale to release.

Cross your ankles, pick it up.

And stay there or makeyour way to Chaturanga.

Inhale, into up dog.

Exhale, back into down dog.

Take a breath in ontothe balls of the feet, exhale it out, keep thehips high, step or float and sit back down.

Bend your right leg, right heel by your buns.

Reach your right arm inside the thigh.

And wrap it around, left arm behind.

Lengthen, inhale.

And fold any amount, exhale.

Pull your left toes back.

Keep your left heel down.

And roll your left shoulderaway from the earth.

This is Marichyasana A.

Gazing toward your foot, PadaDrishti, or at your shin.

Keep your steady gaze andthen inhale, release it.

Cross your ankles, press down, pick it up.

Extend the legs and left side.

So the left foot is inline with the outer hip.

Reach the left arm inside.

Wrap it around, hold ontoyour hands or your shirt.

Exhale to fold.

Pull your right toes back, pressing the heel down, and then roll the rightshoulder away from the earth to spread across and open yourheart and your collarbones.

Steady breath.

And keep your gazing point.

Engage your Bandhas.

Inhale, make your way up, and release.

Cross the ankles, pick it up.

Sit back down.

Now bend your right leg andtake your right hand behind.

Left arm up, inhale.

Take it across to twist, exhale.

Pull your left toes back.

If you wrap, you can wrap around the leg.

Otherwise, don't! Every inhale, lengthen.

Every exhale, see if you can twist gently a bit deeper, if possible.

Never forcing.

Bring your head to center, inhale, and release.

Cross your ankles, pick up anything.

Sit back down.

Bend the left leg, left foot is right to the inside of the thigh.

Left hand behind you, rightarm up, inhale, twist, exhale.

Wrap it if you like.

Or not.

Pull your left toes back.

No, your right toes back, pardon me.

Press your heel onto the earthto engage your extended leg.

Firm your leg muscle on that side and your belly, pelvic floor.

Release.

Cross your ankles, pick it up.

Sit back down.

Sit up nice and tall, handsbehind the legs, Navasana.

Knees can be bent or straight, we're only going to do one.

But it'll be a littlemore than five breaths.

So engage your pelvicfloor and your low belly, your Bandhas.

Keep a steady focal point, your Drishti.

Now if you have any backissues, put your hands down, and then lower down.

If your back is great, thenyou don't need your hands.

Lay down, bend your knees, heels under the knees, outer edges of feetparallel for bridge pose.

Inhale to lift, grab the sides of the mat.

Or interlace your fingers, roll the shoulders under you.

Now lengthen your sitting bones towards the backs of your knees andspiral your inner thighs down toward the earth.

Keep lengthening the front of your body.

Take another breath here.

And release, we'll do one more.

Either another bridge pose or you can take UrdhvaDhanurasana if you like.

Hands up by the ears, crown of the head first.

Line up wrists and elbows and then start to straighten the arms.

Make sure that yourinner thighs spiral down and that your elbows are parallel and they're not splaying out.

Breathe.

Lengthen sitting bones to backs of knees.

Bring your chin in toward your chest if you went all the way up and come down.

And hug your knees in.

Rock yourself side to side.

And either roll to your right to press up or rock back and forth two or three times and then come up to seated that way.

Either way's perfect.

Extend your legs.

Sit up nice and tall.

Reach forward for yourfeet, legs, use a strap.

Exhale, folding forward, Paschimottanasana.

By the way, become partof our vibrant community by clicking the subscribe button and hitting the notification bell, because next week I'mreleasing a special video and I wanna make sure that you get it.

Take one more breath.

Inhale, head up.

Exhale, release.

Make your way onto your back.

Inhale, lift your legs up toward the sky.

If you take shoulderstand you're welcome to.

Otherwise keep your hips on the earth.

If you're not sure howto do shoulder stand, then definitely keepyour hips on your mat.

You're still getting thebenefits of shoulder stand even if you're not liftingall the way up into it.

And you're keeping your neck safe.

Now lift your buns up so you can take your hands underneath your butt.

Take your feet to the earth.

And then look back, crown ofthe head may or may not touch, for Matsyasana, fish pose.

Release that, hug your knees in.

Roll to the right, press up, or roll back and forth acouple of times or maybe once and come to seated, crossing at your shins.

And holding your elbows behindyou, or if you take lotus, right leg and then left.

Hold on to your elbows or grabyour toes and fold forward.

Either way, Yoga, Padmasana Mudra Yoga.

Yes, I did forget thename of this pose, but, you're sealing in thebenefits of your practice, that's all that matters.

Inhale, come on up.

For Utpluthih, so take yourhands just in front of your hips and pick up anything at all.

If you're in lotus, yourlegs will come up easier.

Otherwise, just lift your hips up.

And then release.

And slowly make your way onto your back as we set up for Shavasana.

Let your feet flop open, arms by your sides, palms facing up.

And, relax your jaw.

Relax your forehead.

This is paraphrased fromthe Prayer of St.

Francis.

Make me a channel of peace that where there ishatred, I may bring love.

That where there is discord, I may bring harmony.

That where there isdoubt, I may bring faith.

That where there isdespair, I may bring hope.

That where there areshadows, I may bring light.

Give me the strength tocomfort, understand and love.

For it's by selfforgetting that one finds.

Quiet mind, quiet body, Shavasana rest.

Take a deeper breath, orif you wanna stay longer, hit pause and relax.

Otherwise, start moving arms and legs, stretch your arms overhead.

Bend your knees, roll to your right.

Thank yourself for showing up today.

Great work, my friend.

Make your way up to seated.

Bring your hands together.

Bring your hands to yourforehead, reminding you to have clear, loving thoughts.

Hands to your heart, reminding you to have clear and loving intentions.

And hands to your mouth, reminding you to have clear and loving communication, sending positive energy outto all beings everywhere.

Peace and love, Namaste.

When you practice Ashtanga, you need a strong core.

I've created a special class for you.

The link is below, it's pinnedat the top of the comments.

Get that class.

And, for more Ashtanga, 30 minutes, right here, people really love this one sopractice it now if you'd like or save it for tomorrow.

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