30 Minute total body yoga workout for Weight Loss (Summer Body Tone) is a vinyasa flow. For another great total body yoga workout click here https://www.youtube.com/watch?v=FRAEaBtP2r4&list=PLEs9dX8UXFZqDg8u7S6v0A1IUeuJ2sbX2&index=2&t=0s
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Welcome to fight mastery yoga I'm Leslie Fight master and today's class is a yoga Class for toning and weight loss Although weight loss is really not the Most important part of the class if You're looking for that a lot of it Comes from what you eat and of course Most importantly your state of mind the More you love yourself the more you love Your body the more is going to be just The way you want it to be the scales Just a number it doesn't really mean Anything so I'm so glad that you're Joining today and grab two blocks and a Strap maybe a blanket if you have one to Sit on and don't forget to push the like Button let's see how many legs we can Get and subscribe to our Channel tell All your friends and most importantly Enjoy yourself and have a great day Let's get started well begin sitting Nice and tall and just start to find Your breath here so breathing in and out Through the nose if that's available to You and if it's not then through the Mouth bring your hands together in front Of your heart and take a moment to set Your intention we do one together today The intention of I am enough I have Enough I do enough I'm not your eyes just softly blink open And we'll make our way onto the hands And knees and then to Child's Pose Keeping the arms in front or you could
Rest your head on your hands whatever is More comfortable for you and just start To lengthen here again with your breath Again your inhales and your exhales Trying to keep them equal And then reach the arms forward inhale Straighten the elbows exhale walk your Hands off to the right shift your hips Over to your left and take a couple of Breaths stretching out the left side Body inhale Center and exhale walk the Hands to the left shifting your hips to The right and stretching through the Right side body Mmm inhale bring the arms back to Center Interlace your fingers or hook your Thumbs at your low back on your exhale Start to reach the arms up toward the Ceiling Any amount stretching out the shoulders Let's gently stretching the shoulders Making sure that your elbows aren't Going past straight and then release That unhook and then re clasp with the Other pinky on top or the other thumb on Top and exhale again lift the arms up Any amount try and keep the elbows just A little bit soft as you make this Movement from the shoulders instead of Moving from the elbow joints and then Come up on to sit on to your knees Release the hands inhale sweep the arms All the way up exhale take your right Hand down and reach your left arm up and
Over so your right hand can rest Anywhere on your leg or on the ground or In a block take a breath here inhale Through Center reach both arms up again Exhale the left hand down and reach over Toward the left side breathing again now Through the right side body so nice Inhale arms back to Center it's so nice To move the spine in all different ways Now reach your right leg out to the Right inhale arms up exhale lean over to The right reach the left arm in line With the left ear this is called gate Pose again you're stretching that side Body giving some lateral stretch to the Spine and then back to Center and take Your knee back down extend your left leg Out left foot flat on the floor both Arms up inhale exhale lean to The left keep that right arm in line With the ear as you stretch over let Your shoulder blades release away from The ears and then come back to Center And on to hands and knees and then come Forward on your inhale as you exhale Lower all the way to the belly and bring Your arms alongside your torso all ten Toenails press down into the floor Tailbone gently reaches to the heels Inhale lift into shallow Basanta pubic Bones pressing down belly is lifting up Keep the back of the neck long inner Thighs lift toward the ceiling and Breathe it's a great pose now to
Strengthen the back muscles release and Rest And then we'll do this one again this Time bring your arms forward in line With your ears and inhale lift Everything up if that's too much you can Keep your arms by your sides pull the Belly away from the floor keep the back Of the neck long inner thighs are Lifting up tail bones lengthening toward The heels and release let it go take a Couple of breaths here you might feel The heart beating a little bit faster Moving the energy through the body and Then take the hands to the low back Interlace fingers or hook thumbs once Again inhale lift everything up keep the Back of the neck long widen across the Collarbones your shoulder blades are Moving in toward one another breathing Here and release and wrist And then once again interlace fingers Other pinky on top where the thumb one More time inhale lift up stretch your Hands towards your feet pull your belly Away from the floor tailbone lengthens Towards heels outer hip spin in and Inner thighs spiral up and then let it Go and let yourself relax here for just Another breath and then hands by low Ribs press all the toenails down inhale For Cobra peel the chest up and then Come to the knees tuck the toes downward Facing dog let's bend the knees and just
This first down dog stretch out the Spine and then start to straighten the Right knee and then bend it and Straighten the left knee and then bend It maybe see if you can get a little More length in your downward facing dog As you continue bicycling the legs So think about down dog is a way that You can lengthen out your spine because We sit – we stand we walk we run all These things compress the spine downward Dog does the opposite so if that means You need to keep your knees a little bit Bent that's fine Make sure the arms or shoulders distance The feet are hips-width spread the Fingers really wide press into the base Of your fingers as your forearms lift Away from the mat and then imagine You're moving the weight up to the hips And reaching it down toward the heels Outer edges of your feet are parallel And gaze between your knees or your feet Just a gentle steady gaze focusing again Always bring it back to the breath and You can always remind yourself I am Enough I have enough I do enough look Forward walk your feet up to the hands Take an inhale hands to Shin's lengthen The spine look up as you exhale fold Bend the knees as needed now rooting Down through the feet inhale reach all The way up stretching tall and exhale Bring the hands to the heart will find
Our Tadasana here at the front of the Mat feet together or hip With whatever is more comfortable press Evenly through the feet firm the leg Muscles as you're pressing down into the Floor lift away with your inner and Outer arches of your feet draw your Navel in and up and lengthen your Tailbone to the heels Widen across your collarbones keep the Belly drawn in gently and your chin Level with the floor inhale sweep the Arms out around and up and keep the ribs In keep the tailbone lengthening down Exhale hinge forward from the hips not Bending from the waist but lengthen Forward then inhale look up halfway and Then exhale bend the knees plant the Palms step into plank pose top of a Push-up lower chaturanga knees can be up Or down here inhale to Cobra or an up Dog if your an up dog get your thighs And use off the floor then exhale tuck The toes make your way back into down Dog Down dog arms and ears are in line and Again that gentle gazing point between The knees of the feet if you have a Gentle gazing point or a Drishti as it's Called in sanskrit it helps to keep the Mind quiet that along with your steady Breathing look up bend the knees step or Hop the feet up inhale halfway up hands To Shin's or fingertips to the floor
Exhale fold in press through the feet Rise up inhale look up unless it bothers The neck and then exhale back to Tadasana grab a block and take it in Between your inner thighs and walk to The back of your mat this is a great Little exercise to see if we're using Our legs as much as we should be I know I usually don't inhale reach the arms up As you exhale you'll fold forward bend The knees as needed and walk yourself Actually first forward fold then inhale Length and halfway keep squeezing that Block then walk yourself forward into Plank pose top of a push-up so notice How much work your legs are doing and Then lower chaturanga knees can be down Inhaling to upward dog or to Cobra inner Thighs will spin up because of that Block and exhale back into down dog and Just notice the difference In your downward-facing dog and your Plank and your up dog when you're Holding that block and you have to use Your muscles to keep it there it might Feel a lot different it might not feel Very different at all but just notice Take another breath here keep pulling The ribs in belly in and then walk your Hands back to your feet Then inhale hands to Shin's halfway up Exhale and fold now shift your hips Right over the heels if you can Straighten the legs press through the
Feet Rise up look up inhale exhale bring the Hands down inhale again sweep the arms Up and exhale fold and hinging from the Hips inhale hands to Shin's look up Lengthen or fingertips on the floor Exhale walk yourself out to plank pose Make sure the shoulders are right above The wrists and use the belly muscles to Help hold you then lower chaturanga Shoulders no lower than elbows and Inhale to press into order Velma gush One asana upward dog and exhale back to Auto mukha svanasana downward facing dog So if this feels a lot different using The block here just notice that it's Something to keep in mind for your Practice that you want to use your legs More and the reason I even bring it up Is because I'm one of those people who Needs to use her legs more let's walk The hands all the way back to the feet In inhale hands to Shin's lengthen Exhale full crown of the head reaching Down hips over heels and with a long Spine inhale sweep the arms up and Exhale hands to heart I'm going to do it Once again inhale sweep the arms up look Up exhale fold forward hinging at the Hips and inhale come halfway up lengthen The spine and exhale walk yourself to Plank pose take a breath in and as you Exhale take chaturanga dandasana hug the Elbows in as you lower or you can always
Hold plank then inhaling upward dog or Cobra Choice and then exhale tuck the toes Lift the hips stretch all the way back Into down dog breathing here Again I am enough I have enough I do Enough let's walk the hands all the way Back to the feet this time bend the Knees into chair pose Zuka toss Anna Holding that block if the belly lifted Arms and ears in line if you can shift The weight back toward the heels Tailbone down and now to sweep your Right arm back look to the right but Keep pulling the left hip back inhale Arms to Center exhale open the arm to The left keep the right hip pulling back Inhale arms to Center Exhale right arm back inhale bring the Arms back to Center we could toss the Knot exhale left arm back inhale sweep It back to Center sit back exhale and Come to stand we can move that block out Of the way Thank goodness but still imagine as We're moving through these next poses And when you're moving through your Vinyasa as if you've got that block There so firm the legs as if you're Holding the Block in your Tadasana pose Inhale sweep the arms out or on and up Exhale hinge forward into uttanasana Then inhale look up lengthen and exhale Step into plank pose imagine that block
Is there and then holding a moment Chaturanga still holding that imaginary Block inhaling Cobra or updog and exhale Back into downward facing dog So hopefully that little exercise with The block helped inhale lift the right Leg up from the inner thigh so hips are Level and then exhale draw knee in Toward the belly shoulders over wrists And lightly step it up by the right hand Pull the right hip back and down inhale Come into a high lunge stay on the ball Of your back foot bend your back knee Drop your tailbone down pull your right Hip back and then straighten the leg Keep lifting your hip bones up towards Your lower ribs stretch out through Arrow Straight arms make sure the front ribs Are drawing in and you're stretching Through the back body let's bend that Back knee take it almost to the floor or Tap it down inhale exhale bend the knee And then straighten it if it bothers the Knee keep it straight one more time bend The knee then straighten it then walk Your hands to the floor and walk them Towards your left foot use your hands to Help steady you or you can bring your Hands up at the heart make sure your Left knee is over your middle toes so Your back foot your left foots turning To the side little now straighten out The feet so that they're pointed
Straight ahead toes in a little then Fold in two prostrate apart it's an Asana a notice where the weight is in Your feet if it feels like it's all in The heels shifted a little toward the Balls of your feet if you have any Discomfort in your outer ankles move the Weight toward the big toes inhale come Halfway up walk your hands to the front Of the mat exhale to plank and Chaturanga knees up or down or hold Plank Inhaling upward facing dog hold that Imaginary block and exhale to downward Facing dog I'll do the left leg so lift It up from the inner thigh on your Inhale exhale pause a moment draw the Leg in toward the belly shoulders over Wrists and then lightly step it up by The left foot stay on the ball the back Foot bend the back knee as you come into Your Crescent pose so you can drop the Tailbone down reach the arms up Draw the ribs in belly in arrow straight Arms palms will face each other so if You have knee issues you don't have to Do the extra movement if your knees okay Bend the back knee any amount and then Exhale straighten it keep your left knee Over the ankle inhale Bend exhale Straighten the leg you pulling the left Hip back one more time inhale bend oops And exhale straighten if you wobble that Happens sometimes bring your hands to
The mat and then walk your hands all the Way towards your right foot right toes Will turn out and you're on the heel of Your left foot So use your hands to help you balance or If you feel pretty balanced bring your Hands up To the heart press into that left heel And lift the left leg away from the mat Take another breath and now take your Feet to parallel grab your big toes with Your first two fingers inhale lengthen The spine exhale fold four prasarita Padottanasana d if it seems like that's Not so comfortable you can always stay With the other position with your hands On the floor gently draw the shoulders Away from the ears imagine that you're Holding a block between your inner Thighs here as well or a big beach ball Something to keep that awareness in the Legs so you're pulling up on the Kneecaps firming the leg muscles all the Way up into those hip sockets as we're Firming and we're toning inhale look up Halfway exhale walk to the front of the Mat and step to plank pausing here Chaturanga keep using the legs inhale Press up through the hands and feet and Exhale back to down dog breathe here if You want to break push the pause button Come to your knees and take a break this Is your practice you can take breaks Whenever you need just most importantly
Be nice to yourself that's the most Important thing and then look up bend The knees step or hop your feet take an Inhale look up lengthen exhale fold in And then pressing into the feet inhale Look up lengthen and exhale the hands to Heart Finding Tadasana again this time inhale Utkatasana chair pose then exhale belly To thighs straight line ease Suton asana Forward fold inhale lengthen halfway up Exhale step or float back chaturanga if You're floating back land with the Elbows bent inhale press into the hands And feet make sure the legs are working Exhale downward facing dog inhale right Foot steps back foot flat warrior one B-rabbit drisana one pull the right hip Back exhale lower down chaturanga one Inhale press through the hands and feet Exhale downward dog On the inhale left foot steps back foot Is flat veer petrovna one warrior one Pull the left hip back exhale move Through chaturanga inhale into up dog or Cobra exhale back to down dog so I'm Going to move through a couple rounds of Surya B and that was one round we're Going to get the heart rate up a little Bit almost like a little bit of cardio Work for our toning and weight loss even Though we don't have to focus on the Weight loss let's go down to the knees And onto the forearms interlacing the
Fingers tuck the toes into dolphin pose Make sure your elbows don't go wider Than the shoulders now lift the Shoulders gently away from the floor It's a great shoulder stretch as well as Strengthening then walk your feet back About a foot inhale Forward to Dolphin plank this is a Wonderful strengthening pose so lift the Backs of the knees imagine you still Have that block that you're holding pull The belly in don't let your head drop so Look just a tiny bit forward to the back Of the neck stays long and then walk Your feet in and lift your hips back up Into regular dolphin breathing here Couple long breaths and then step back Again about a foot to bring the chest Forward again into dolphin plank breathe Here lift away from the floor with your Belly with your knees the PAC's the Knees or thighs tailbone is going to Reach to heels and then lift your hips Up as you walk your feet in again to Dolphin and then this time we'll take The knees down and then on to the hands Back into downward facing dog Look forward bend the knees and come Through and sit we're going to do a Little bit of strengthening work here so Grab your blocks take them on either Side of your hips and sit up nice and Tall for boat pose so first in navasana Boat pose knees can be bent or straight
But if you do straighten the legs make Sure the back isn't rounded lift your Chest Keep the belly lifted now hands on the Blocks right next to your hips cross Your ankles and lift anything off then Straighten the legs and sit back down Now bring the hands behind you inhale Press up this is poor Goten asana you Can also do that with bent knees a Little easier and then sitting back down We're going to do the whole thing again So right next to the hips sit up in Navasana you got your blocks next to Your hips keep the chest lifted steady Breath belly in then cross the shins Either shoot in front press down lift up Anything at all then straighten the legs And sit your buns down then bring your Hands back about a foot press into Reverse table purvottanasana lift up Still holding that imaginary block Between the legs press your toes into The floor if they will and then set Yourself back down once again Boat pose navasana chest lifted belly Lifted and oh we're going to do some Breathing so exhaling do the best you Can so short exhales through the nose Then cross the shins lift up stretch the Legs out sit down bring your hands Behind you this time bend the knees lift Up into reverse table or you can keep The legs straight and exhale through the
Nose So the inhales are passive the exhales Are through the nose with a little force Just keep going with the breath it's Called kapalabhati and it's a very good For strengthening and then sitting back Down and we'll put those blocks off to The side and then bridge pose so we can Come up into bridge lay down feet are Hips width apart Interlace the fingers and we're going to Take just a regular bridge this first Time I think and then let's start the Breathing again here we go spiral the Thighs in toward each other keep Breathing little bit longer chin is away From the chest now hold the breath hold It in hold it in hold it in and then Exhale and roll yourself down take the Soles of feet together and the knees Apart and rest here a moment and I do That same they were going to do one more Round of that kapalabhati breath in a Bridge pose so feet are hips-width press Into the heels lift into bridge and Release the fingers if you can roll the Shoulders under or hands can just stay Alongside inhale And I'm breathing keep going keep that Nice forced exhale just a passive inhale Chin away from chest thighs are Spiraling in toes in a little not inhale Hold the breath hold hold hold and Release exhale and roll down and then
Hug your knees into your chest give your Knees little hug Rock side to side and Then grab a block for supported bridge So put the block right at the base of The spine and then lift the leg so have The block either on the lowest or the Medium height not the highest height I'm Just going to allow gravity to do some Work on our legs so just like where our Spine is affected by standing and Sitting walking and running so our our Legs so it's nice for them to go in the Opposite direction as well bend the Knees take the feet back down lift off Your block and hug your knees into your Chest And then rock back and forth back and Forth and all the way up sit up tall and Done Dawson extend the legs in front and Then bend your right knee in right foot On the floor right hand behind inhale Left arm up exhale bring it across and Twist as you inhale see if you can Lengthen up a little with your spine and Exhale roll the right shoulder open as You twist make sure that your left toes Points straight up to the ceiling and Keep the left ankle flexed so that your Left leg stays engaged inhale head to Center exhale unwind and then just let That right leg open to the right inhale Arms up exhale and come forward Lengthen inhale exhale extend So hinging from the hips
Lengthening the belly toward the thigh Not worrying about getting the head down To the knee so instead of rounding the Back we create length inhale head up Exhale to release straighten out your Left leg bend or sorry right leg from The left left hand behind right arm up Inhale exhale take it across and twist Inhale sit tall lengthen exhale roll Your left shoulder open so remember Every inhale see if you can get a little Length every exhale roll the left Shoulder back And then had to Center unlined up let The left leg open to the left inhale Arms up exhale Gianna sure sawsan extend Forward lengthen as you inhale extend as You exhale pull your right toes back From the right leg bellies lengthening Toward the thigh now I've got a strap Available and you could use a strap here Putting it on the ball the foot if it's Hard for you to reach your foot then Head up and release and then on to your Back You want to lengthen the tailbone toward The heels and make your way into Shavasana so take a little time to get Comfortable shoulder blades down toward The waist the feet will flop open arms By your sides just a little away from The body and then once you feel like you Are comfortable enough then just let Everything go I'll be back in a moment
Relax in your shavasana You As you're resting here I've got a long Quote today so I'm going to read some of It here and some of it at the end it's From Steve Maura bully called get off The scale you are beautiful Your beauty just like your capacity for Life happiness and success is Immeasurable Day after day countless people across The globe get on a scale in search of Validation of beauty and social Acceptance get off the scale I've yet to See a scale that can tell you how Enchanting your eyes are I've yet to see A scale that can show you how wonderful Your hair looks when the Sun shines its Glorious rays on it I have yet to see a Scale that can thank you for your Compassion sense of humor and contagious Smile get off the scale because I have Yet to see one that can admire your Perseverance when challenged in life Let's make our way up to seat it Bringing hands to forehead reminding us To have clear and loving thoughts in the Hands to the heart clear and loving Intentions bring our hands to the mouth Reminding us to have clear and loving Intentions Namaste sending out beautiful energy to All beings everywhere and finishing our Quote it's true the scale can only give
You a numerical reflection of your Relationship with gravity and that's it Cannot measure your beauty talent Purpose life force possibility strength Or love don't give the scale more power Than it has earned take note of the Number then get off the scale and live Your life because you are beautiful have A wonderful day Bye I hope you enjoyed your practice Today I'm really glad that you showed up And took care of yourself because that's What's most important thank you for Subscribing and pushing the like button And if you can afford to help support Fight master yoga there's a donate link Below or at fight master yoga com There's a donate button And we are so grateful for any donations That we receive it helps us more than I Could possibly tell you and we just want To keep making videos for you so most Importantly have a great day and I'll See you next time bye