40 Minute Hatha Yoga Happiness: Turn A Negative Into A Positive Day 9 | Fightmaster Yoga Videos
40 Minute Hatha Yoga Happiness: Turn A Negative Into A Positive Day 9 | Fightmaster Yoga Videos
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hi welcome to fight master yoga I’m Lesley site master today is day 9 of hatha yoga happiness our 30 day program so make us feel a little bit happier just a little bit better and today our topic is ready for this one it’s a mouthful party pack shabanam pratyusha baba nam in sanskrit means turning a negative into a positive so the important thing about happiness is that we are in control of our perception many times the seemingly bad leads to the good so when we can change our perception instead of making a judgement about whatever is happening like oh that’s terrible instead of making that judgment right away you can just wait and see and sometimes you’ll be completely surprised about how something I thought was horrible has turned into something wonderful so practicing turning a negative into a positive try it you can make it like a little game out of it as well it’s kind of fun so we’re going to do our practice today and we’re going to move through some postures and some hip openings and make sure that you have two blocks and a strap something to sit on or a blanket put on something comfortable and roll out your mats let’s get started it’s finding our comfortable seat this time today let’s cross the other shin in front just to switch it up a little bit close your eyes and finding the grounding through the sitting bones and if you’re not finding it remember you can always take one or both hands and put on the floor to help feel that connection to the earth to the floor so you feel connected and grounded come into a Jai breathing yes we’re coming into our breath take a moment also to come into your body being present and scanning to see if there are any areas of the body that might need some special attention today we did a lot of twisting yesterday we could be a little bit sore from that so just notice we’re not going to judge anything we’re just taking stock and we’ll keeping pratyusha Bhavana me a negative into a positive looking at something in the opposite way let’s bring our hands together for our intention and I invite you to create your own intention today anything you like let’s release the hands and let your eyes softly blink open and we’re going to start here on our backs so I’m going to move my pillow over and onto the back drawing the right knee in toward the chest extending the left leg out circle the right ankle in one direction and the other way now hold on to the right shin with your right hand and just make a big circle with the leg in one direction and pause and go the other way and now bend your left knee putting the left foot on the floor bring the right ankle just pass the left knee flex that ankle and then hold on behind your left leg and the thigh or you can hold on to the left shin draw your right hip forward as you draw the legs in toward the chest so you get a good stretch in the hip and breathe into that right hip try to release any tension around the shoulders the neck the jaw or anyplace else you hold tension and then let’s release that and draw the left knee into the chest extend the right leg out start to circle the left ankle in one direction and go the other way now holding the left shin with the left hand just make some circles big circles to lubricate the hip and then pause go the other direction and then come to Center now bend your right knee put the right foot onto the floor take your left ankle just past the right knee flex that ankle and then bring your hands through hold on behind the right leg or to the shin now draw this left hip forward so your hips are level and breathe here as you’re drawing the legs in toward the chest this left hip comes forward nice long breaths and releasing any tension you might be holding anywhere in the body and then slowly we’ll release that and roll off to your right side with your left hand press up onto table so start with the wrists on her shoulders knees and her hips but then walk your hands forward about a handprint like you would for down dog but before we do that I’m going to do some hip circles so shift the hips to the right now bring them all the way back toward the right heel over toward the left heel and then bring the hips forward towards your left wrist and then over toward your right wrist and again so you can make this circle big or small there’s any where you want to kind of stay and just stretch a moment do that let’s do two more in this direction keep the breath nice and long one more and then pause where you are and then start to go the other way make big circles or small circles or medium circles get stretch out the back if you want to stay in a place and stretch that’s how I feel always feels good mmm let’s do one more circle in this direction and then bring yourself into Child’s Pose keeping the arms extended in front move up a little let your head rest on the floor if it if it reaches and begin to spread out the fingers pressing down into the base of the fingers lift the forearms up slightly and then we’ll come up onto the knees and tuck the toes and downward dog start to bicycle the legs here arms are shoulder distance feet are hips distance apart so don’t lie think I mentioned this last week but if you have issues with the wrists so you can always turn your fingertips out to the sides of map or if it’s real bad you can always come on to your forearms instead of having your hands on to the map just some little variations so that you get to practice I know some friends with wrist problems and it’s not fun let’s take a couple breaths just stretching back as you settle in and then take a long inhale exhale it all out spend the knees and step or walk your feet to your hands then inhale halfway up and exhale fold let’s press down through the feet inhale to reach up and exhale for Selma Stacey he know so we’ll warm up with Syria Namaskar a finding Tadasana at the front of the mat pull in the belly press evenly through the feets send the inner thighs back lift the chest remember we talked last week about the importance of proper or proper spine length in our proper posture so for rolling forward or anything like that we’re not going to feel as good as we do is if we keep the chest lifted alright inhale the arms up exhale fold forward inhale look up exhale step back to plank and lower let’s lower all the way to the floor for this one and you can take your knees down first if you like inhale little cold repeal the chest up hands are by the low ribs and then exhale back to down dog I’m gonna stretch back here just a few breaths so try to turn the outer upper arms the triceps spin them back inner arms biceps forward as you press extra weight into the thumb and forefinger side of your hands and continually press into the base of the fingers as your forearms lift away so you have less pressure in your wrists hey one more breath in exhale it out bend the knees hips high step or hop your feet up inhale come halfway up lengthen exhale fold press down through the feet inhaling up and exhale the hands down do the same thing inhale the arms reach exhale fold hinging from the hips inhale come halfway up exhale we’ll make our way to chaturanga so you can step to plank and lower or hop right into chaturanga shoulders no lower than the elbows inhaling up exhale back I’m stretching out here firming the legs the inner thighs will spin back the heels are lined up right behind the middle toes so that I can’t really see my outer heels or my inner heels they’re kind of disappearing and then I know the outer edges of my feet are parallel make sure you’re spreading the fingers and you’re really pressing down into the base of the fingers just want your palm to be nice and flat let’s take one more breath in exhale it all out bend the knees look up step or hop feet to hands inhale halfway lift exhale fold and then pressing through the feet inhale reach up and exhale so Musti de who’s doing little balancing posture is realizing that we don’t really done much of that yet so start with tree pose it’s kind of the the staple yoga pose so grounding through the left leg pick up your right foot take your foot anywhere below your knee or above your knee anywhere but on the knee joint so either below it or above it once the foot comes up try and pin your left hip in towards Center as your right hip drops down toward the floor find a spot to focus on in front of you or on the floor one steady spot nothing that can move add the arms when you’re ready palms will face each other now if you come out of it that’s fine just come right back in and it helps to keep that steady gazing point also helps to pin the left hip in drop the right hip down press your foot into the leg and press the leg back into the foot and always remember some days are just better than others when it comes to balance so never take it personally take one more breath and release the arms and release the leg grounding down through the right foot we’ll pick up the left foot take it anywhere above or below your knee so down here you can even keep the ball of the foot resting on the floor or if your balance is pretty off you can always move yourself over to the wall and put a hand on the wall or lean up against the wall so I’m going to put my foot above the knee now draw the right hip in towards Center as the left hip drops down and then whenever you’re ready add your arms put the shoulder blades relax keep your steady gaze and then again keep drawing your foot into the leg the leg back into the foot and if you lose your balance and come out of it no judgement just come back in I do it all the time if you watch my videos regularly you’ve seen me fall out of poses just come back to it that’s life it’s not perfect we do the best we can two more breaths here and then I’ll slowly release the arms and release the leg back so must eat the he alright inhale reach the arms up exhale fold in inhale halfway up exhale step or float back moving through chaturanga inhale pressing up exhale back to down dog this time on the inhale lift the right leg back and up from the inner thigh so your hips are level then exhale draw the leg in toward the belly shoulders over wrists take a breath in exhale lightly step it up right in the middle of the hand spin your back heel flat lining up heel to arch inhale warrior two exhale here so we’re going to press down into the front heel and through the outer edge of the back foot make sure when you look your knee is right over your middle toes drop your front hip under lift your back inner thigh up hey breathing here sink in now if you need to come in and out we’re going to hold this for a little bit if you need to straighten the leg at any time then come back in that’s fine otherwise keep the knee bent lift the chest and then remember prati Pasha Bhavan um if your mind starts telling you things like oh my gosh I can’t make it I can’t do it I can’t change that to a positive I am strong I can do this hmm that’s the chest shoulder blades relax just a couple more breaths so we’re going to keep the front knee bends reverse exhale bend your front knee a little more inhale come up lean forward exhale right form to right thigh reach your left arm up and over for side angle she can keep forms a thigh where you can take your hand down to the little toe side of the foot on a block or the floor and your pinky fingers facing down the thumbs facing up press this leg into the arm if you’ve got your hand down to the floor or a block just gently press and now start to open up the chest for the ceiling and breathe here again notice if you’re having any negative thoughts change those to positive ones relax the shoulders just a few more breaths you can do this so we’re going to press firmly into the front heel inhale warrior two exhale when will the arms down make your way into down dog any way you like through vinyasa or right into down dog inhale up exhale back left leg inhale left leg lifts exhale draw the leg in toward the belly shoulders over wrists take an inhale exhale step it up swim the back heel down and inhale to warrior two so finding your posture this front hips drawing down you’re lined up front heel and back arch make sure the back thighs pressing back and the inner thigh list so I don’t want to try to get my hips to be square I want to lift this back inner thigh so that my knee can move right over the middle toes it still opens the hips and it’s very it’s much better for the back and the knee all right breathing here relax the shoulders in the DA sink in a little lower if you can if you can find ease and comfort along with all the strength and steadiness help with the steady gaze that helps to quiet the mind and if those negative thoughts are popping up change them to positive I am strong I can totally do this just a couple more breaths you’ve got it all right keep the front knee bent drop the right um reverse exhale bend the left knee a little a side stretch inhale come up lean forward left form to left thigh reach your right arm up and over or you can take the left hand down to the floor or a block and pinky finger faces down thumb up trying to open up the chest for the ceiling press the outer edge of the back foot and breathe relax the shoulders and jaw you’ve got this use the belly pulling in back inner thighs lifting and breathe just a few more breaths one more now press firmly into your front heel inhale warrior two exhale cartwheel the arms down and go right into down dog or exhale to plank and lower inhaling up exhale back breathing here if you want to break you can always take the knees down take a little rest trying to stand down dog for a few breaths and we’re going to do the same thing again but this time we’re not going to hold it we’re going to do moving with breath so we won’t be holding the postures long but we’ll move more fluidly are you ready inhale right leg up exhale knee toward belly inhale exhale step it up back foot flat inhale warrior two exhale thinkin’ knee is over ankle inhale reverse exhale bend your front knee inhale up lean forward exhale side angle forearm down or hand to the floor block and inhale back to warrior two and exhale cartwheel the arms down to downward facing dog any way you like inhaling up exhaling back inhale left leg up exhale side belly shoulders over wrists inhale exhale step it up back foot flat heel to arch inhale warrior two exhale sink in inhale reverse exhale Bend into the front knee inhale back up exhale lean forward first side angle and then inhale back to warrior two and exhale cartwheel the arms down vinyasa or down dog and allene up exhale back but again right leg up inhale exhale shoulders over wrists hold the leg inhale exhale step it up inhale warrior two exhale here inhale reverse exhale inhale come up lean forward side angle exhale inhale warrior two exhale cartwheel the arms down chaturanga or right to down dog inhale up exhale back the left leg inhale exhale shoulders over the wrists inhale exhale step it up inhale warrior two exhale here inhale reverse exhale Bend inhale come up exhale parsvakonasana inhale warrior two exhale arms down vinyasa or down dog every movement has a breath inhale right leg up exhale knee in inhale exhale step it up back foot flat inhale warrior two exhale inhale reverse exhale Bend inhale come up exhale side angle inhale back to warrior two exhale cartwheel the arms down to down dog any way like inhaling up exhale back left leg inhale exhale bring the knee in shoulders over wrists inhale exhale step it up inhale exhale warrior two inhale reverse exhale Bend inhale up exhale side angle inhale to warrior two exhale cartwheel the arms down to down dog through vinyasa or right into it inhale up exhale back inhale right leg up exhale knee toward nose and then we’ll set it down for pigeon he thought I was going to do it again huh so pigeon pose we want the hips to be level if you need to level off the hips by sitting on a block do that if you find pain in this knee instead of pigeon take thread the needle like we did earlier there shouldn’t be any pain in the knee okay pull the chest forward make sure the toes are straight back behind you inhale you can stay here or exhale to the forearms or all the way down and breathe I’ll level out your breath keeping inhales the exhales equal relaxing any tension in the jaw and neck and shoulders finding yourself in meltdown mmm you next inhale walk yourself onto your forearms and take your left form parallel with the front of the mat and inhale right arm up or option to bend the back knee and reach for the foot you’re drawing the foot in a little bit to get a stretch in the quad 3 and the hip stretching the hip 2 2 and release it tuck the toes under lift your right leg back and up stretch it out and then set it down for the left side left leg up inhale exhale draw the thigh in toward the belly and then set it down for Pigeon so again if you’re rolling onto your hip put a brick under there or put a pillow or a blanket fold it up if this hurts your knee you’re going to come onto your back instead and take thread the needle I don’t want any knee pain if you’re in a pose and you’re saying well what a good knee stretch come out of it we don’t stretch the knee pull the chest forward inhale you can stay right here or exhale to the forearms or all the way down and breathe please notice if you are having any thoughts notice what kind of thoughts they are if they happen to be negative turn them into a positive instead of oh my hip is uncomfortable could turn that into oh my hip is getting a wonderful stretch releasing any tension so now every exhale to let your just smelt in a little bit deeper and then as you take your next inhale let’s come on to the forearms and reach the left arm up and twist or you could also bend the back knee reaching for the foot drawing it in any amount to get a stretch in the front of the quad it’s kind of intense so be careful with it three breaths relax the shoulders open the chest and really sceptic your toes under lifting the left leg back and up stretch it out and then setting it down look forward we’re going to come through to sit and all the way onto our backs let’s grab a block if you have it coming into a supported bridge or if you don’t have a block you can take a regular bridge just a little backbend before we before we rest the beginning of the class is a little intense so we’ll counter that with a little less intense and then you’re in bridge or supported bridge come on down and hug your knees in rock a little side to side and then keep your right knee hugging in extend the left leg out take an inhale and as you exhale twist looking over the right shoulder turning the belly up toward the ceiling and then bring it back to Center hug the left knee in extend the right leg out I can inhale and exhale twist take it off to the right looking over the left shoulder trying to turn the belly up toward the ceiling as you breathe here long smooth breaths and then let’s take it back to center and lengthen your buns toward your heels shoulder blades toward the waist make your way into your final resting pose get comfy cover up with a blanket if you want to cover your eyes up with an eye pillow if you have one once you get into your final resting position just allow your body to sink in and melt quiet mind and quiet body shavasana no hunt your next breath be a little bit longer I’m start to make movements and your fingers and your toes pull your hands on your feet stretch out through the arms and legs hmm bend the knees rolling to the right you’re ready with your left hands press yourself up and for our quote our quote today comes from actually it’s an unknown author today I like it our reaction to a situation literally has the power to change the situation itself our reaction to a situation literally has the power to change the situation itself Freddie Pasha bonham changing a negative into a positive our perception is our reality and we really have a lot of control over our perception let’s bring the hands together hands to the forehead to remind us to have clear and loving thoughts hands to the heart reminding us to have clear and loving intentions and hands to the mouth to remind us to have clear and loving communications let’s send out positive energy to all beings everywhere no must a so glad that you joined me today don’t forget to push the like button don’t forget to subscribe tell your friends and if you haven’t been to fight master yoga comm definitely check it out we’ve got some stuff over there we’ve got a mailing list we would love for you to join if you can afford to support fight mastery yoga there is a link below for donations there’s also a button on the home page at fight master yoga calm we also have an Amazon link like a little banner on Amazon and if you shop on Amazon you click from fight master yoga calm you click the Amazon button it takes you to Amazon you do your shopping it doesn’t cost you anything more but it does helped us to support fight master yoga so that’s another way that you can support us and most importantly have a fantastic wonderful amazing day and I will see you tomorrow bye..