- Welcome to YNDI Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(birds chirping) (gentle music) Stand with your feet together or hip width apart.

Make sure your feet are parallel and root down through the four corners of each foot and lift everything else up from there, all the way up to the crown of your head.

Put your palms together and your thumbs to your heart center.

You can close your eyes.

Come to a nice, clear place as you focus in on your breath.

Let your breath guide you in and out through the nose.

Channel the breath through the back of your throat.

I invite you to set an intention here for your practice for your day.

Open your eyes.

Inhale, reach your arms up overhead.

Look up to your hands and lift up out of your lower back.

Exhale, hinge from your hips and fold forward.

You can bend your knees.

Bring your hands to the ground and just slowly warm up and check in to see how your body is doing today.

And turn your head to the right to the left, relax your shoulders.

Bring your hands up to your shins and inhale.

Lift your chest up, lengthen up through your spine, flat back.

Exhale and fold forward, relax your head down.

Inhale, lift your gaze, lengthen through your spine, bring your hands down to the ground and walk back to plank pose.

Lift up through your rib cage, engage your thighs and your glutes.

Focus a little forward.

Hug your elbows in and come all the way down to your belly.

Uncurl your toes cobra pose.

Peel your chest up, bend your elbows.

Open up through your chest, shoulders down and back.

Exhale back downward facing dog, relax your head down.

You can bend your knees.

Keep lifting your hips up high.

Suppress the ground away with your hands as your hips lift up and push your hips back.

Suck your belly in, soften into your knees so your heels can lift.

Stay with the flow of your breathing, in and out through the nose.

Set your shoulders up towards your hips.

(birds chirping) Bend your knees.

Look up to your hands and slowly walk your feet all the way up to the top of the mat.

Inhale flat back, knees forward, exhale and fold uttanasana.

Inhale, sweep your arms up high, you can lift your gaze up to your hands.

Exhale, palms together, thumbs to your heart.

Inhale, reach your arms up, bringing clarity.

Look up to your hands.

Exhale, hinge from your hips, belly in swan dive fold forward.

Inhale, lift your gaze flat back.

You can have your fingertips on the ground as well.

Exhale, step back to plank.

Engage your thighs or glute.

Shift your weight forward.

Exhale down, chaturanga, yoga pushup, inhale to upward facing dog, chest forward and up, shoulders down and back.

You can also do cobra instead.

Exhale back downward facing dog.

Relax your head down.

Draw the crown of your head down towards the ground as your hips lift up.

Your head is below your heart, so invigorating waking up the energy in your body.

Hear the ocean wave sound of your breathing guiding you.

Push your thighs back.

Then look up to your hands, walk your feet all the way up.

Inhale, flat back, exhale and fold.

Inhale.

Sweep your arms up high.

Look up to your hands and exhale palms together, thumbs to the heart.

Inhale, reach up.

Lift your gaze.

Exhale, hinge from your hips and fold forward.

Inhale, lift your gaze.

Flat-back, walk back to plank pose.

Belly in tight, elbows in, chaturanga, inhale upward dog, lead with your heart, chest forward and up, exhale back downward dog.

Use your core strength to support you in the postures and in the transitions.

Bring your navel into your spine, engaging your uddiyana bandha.

Relax your head down, press down between your index finger and your thumb to help support your structure and your posture for safety.

Look up to your hands and walk your feet all the way up.

Inhale, flat back, exhale and fold.

Inhale, reach your arms up high, exhale, palms together, thumbs to the heart.

Inhale.

Reach up.

Exhale, swan dive, fold forward.

Inhale.

Lift your gaze.

Step your right foot back for a lunge, left knee right over the left ankle.

Knees forward and lower your back knee down.

You can bring your hands up to your left knee.

You can stay here or reach your arms up overhead and reach through your fingertips.

Feel the energy awakening in the body.

Lift your gaze, lift your heart up higher towards the sky.

Two eyes on one point.

Hear the sound of your breath.

Lower your right hand down and lift your left arm up.

You can keep your back knee on the ground.

Lift your gaze.

Opening up through your heart center.

Lower your left hand down, step it back to plank pose.

Exhale down chaturanga.

Inhale to upward facing dog, press the ground away.

Exhale back downward facing dog.

Keep pressing the ground away so you don't sink into your joints.

Bend your knees.

You want to focus on lengthening through the spine rather than having straight legs.

It's fine to bend the knees here.

Soften the knees and walk your feet all the way up to the top of the mat.

Inhale flat back, exhale and fold.

Inhale, reach your arms up high.

Exhale palms together, thumbs to the heart.

Inhale, reach your arms up, lift your gaze.

Exhale hinge from your hips, fold forward.

Keep your belly in to protect your back.

Inhale, lift your gaze.

Exhale, left foot back lunge.

Shoot your right knees right over the right ankle.

Square off your hips, draw your right hip crease back.

Lower your back knee and bring your hands up to your right knee.

Sink into your hips here.

Keep your chest open and lifted.

You can stay here or reach your arms up overhead.

Dial the pinky fingers in.

Spread your fingers.

Breathe, doing a little back bend here.

So bring your arms back.

Lift your chest up.

Allow your hips to sink down.

Lower your left hand down.

Reach your right arm up for a twist.

Spread your fingers to open up through your right shoulder.

Feel the energy releasing through your right fingertips.

Lower your right hand down.

Step your right foot back to plank pose, exhale down chaturanga.

Inhale, push it forward and up to upward facing dog, exhale back, downward facing dog.

Relax your head down.

So make sure your head is relaxed, there is no tension in your neck and set your shoulders up towards your hips.

Walk your feet all the way up to the top of the mat.

Inhale, flat back, exhale, fold, surrender.

Inhale, reach your arms up and exhale palms together, thumbs to the heart.

Separate your feet about mat width apart.

Make sure your feet are parallel to one another, and reach your arms up overhead.

Hold onto your left wrist.

Don't move your hips, tuck your lower ribs in, lengthen up out of your waist and slowly move your torso to the right.

Keep your hips square and the hips do not move.

Just getting into the thoracic spine here and the upper back, square off your shoulders and your hips forward.

Chin up off the chest.

(upbeat music) Come all the way back up through center.

Hold onto your right wrist.

Lengthen up, without moving your hips bring your torso to the left.

Keep breathing in and out through the nose.

Focus on one point in front of you.

Feeling your breath guide you.

Root down through your feet, especially your right foot.

Breathe into this and come back up through center.

Bring your feet together.

Interlace the fingers up overhead, release your index fingers.

Straighten your arms and relax your head back.

Reach up and slowly go back into a back bend, engage your thighs and your glutes so your legs are straight.

Weight is in the heels.

Reaching back, keep your grip tight.

Backbends are so healing for the spine.

Come all the way back up through your center.

Need to modify that, you can always just bring your head back, look up to your hands and lift up out of your lower back.

Come back through center.

Fold at your hips, hands to your thighs.

Come all the way forward to a forward bend.

Separate your feet, hip width apart.

Scoop your hands under, stand on your palms.

Line up your toes with your wrist crease.

Relax your head down and breathe into your back here.

Such a great posture for opening up the hamstrings.

And gaze in between your calves here.

Let your head relax.

Relax your jaw.

Release your hands.

Bring your feet together.

Inhale, flat back, exhale and fold.

Inhale, sweep your arms up overhead, exhale, palms together, thumbs to the heart.

Chair pose.

Sit down into your hips, bend your knees and sweep your arms up utkatasana.

Gaze forward.

Feel the weight in your heels and with the legs together, press your knees together.

Press your inner thighs together and lift your gaze.

Tuck your lower ribs in, inhale, exhale fold.

Inhale, lift your gaze, lengthen through your spine.

Walk back to plank pose.

Protract your shoulder blades.

Chaturanga, inhale to upward facing dog, exhale back, downward facing dog.

Push your thighs back.

Inhale, lift your right leg up, one leg down dog, exhale, step forward for a lunge so your right and is right over your right ankle.

If your back of your hamstrings are tight, you can modify this.

Bring your knees down to a tabletop.

Walk your right foot up and go into your lunge from there.

Bring your hands to your hips, inhale upper body up, arms up overhead crescent lunge.

Exhale and twist, turn to the right, reach your right arm back, point your right thumb up and you can lower your left knee down to modify.

Reach through your fingertips.

Come back through center, arms up overhead, exhale, cactus your arms, bend your elbows.

Squeeze your shoulder blades in.

Lift your gaze.

Lower your hands down to the top of the mat.

Step it back to downward facing dog, let your head relax down.

Inhale, lift your left leg up for one leg down dog, exhale step forward lunge or you can do the tabletop locking your left foot up.

Bring your hands to your hips, upper body up, arms up overhead.

Reach through your fingertips.

Inhale, exhale, open up to the left for twist.

Reach through your arms.

Keep your shoulders above your hips, then you can lower your right knee down if you need to.

Come back through center, inhale, exhale, cactus your arms, bend your elbows.

Pretend there's a lemon in between your shoulder blades and squeeze the lemon.

Open up through your heart.

Lower your hands down to the top of the mat.

Step it back to downward facing dog.

Two eyes on one point.

Bend the knees a little bit and walk your feet all the way up to the top of the mat.

Inhale, lift your gaze.

Exhale, fold, inhale, reach your arms up overhead, exhale palms together, thumbs to the heart.

Chair pose, bend your knees, sink into your hips, sweep your arms up, reach through your fingertips.

Exhale fold forward.

Inhale, lift your gaze.

Keep your gaze forward and walk back to plank.

Exhale, chaturanga, inhale to upward facing dog.

Soften your elbows.

Exhale back downward facing dog.

Externally rotate your shoulders.

Inhale, lift your right leg up.

Exhale, step forward Warrior 2.

Bring your back heel down and open up big.

Arms out to the side.

Make sure your right knee is over your right ankle and have a nice soft gaze over your right hand.

You can inhale.

Reach your arms up.

Straighten your right leg.

Exhale bend your right knee, Warrior 2.

Inhale, straighten your right leg.

Lift your arms up high, exhale, Warrior 2.

Inhale, reach up lengthen.

Exhale, Warrior 2.

Look over your right hand, right palm up.

Reverse your Warrior.

Lower your left hand down, right arm up high.

Windmill your hands down to the top of the mat, move like water.

Step it back to plank pose.

Exhale, chaturanga.

Inhale to upward facing dog and exhale back downward facing dog.

Inhale, lift your left leg, exhale, step forward, Warrior 2.

Spin your back heel down and inhale.

Windmill your arms, open up big.

Gaze over your left hand.

Shoulders down, reach through your arms.

Feel the arms reaching out through the fingertips, have a nice soft gaze, go down through your feet.

Inhale, straighten your left leg.

Arms up overhead, exhale, Warrior 2, look over your left hand.

Inhale, reach your arms out and bring your palms together.

Exhale, Warrior 2.

Inhale, reach your arms up.

Exhale, Warrior 2.

Left palm up.

Reverse your Warrior.

Lift your left arm up, lower your right hand down to your right leg and windmill your hands down to the top of the mat.

Step it back to plank pose.

Exhale takes you down chaturanga, hug your elbows in, inhale to upward facing dog.

Lift up out of your lower back, exhale back to downward facing dog.

(upbeat music) Pyramid, step your right foot up about a three foot distance, turn your back toes out slightly.

Go on your fingertips, your right foot can be flat down.

Or if you want a deeper stretch through your hamstring, lift your right toes up, pressing your right heel down.

Keep your hips square, your back straight.

Lower belly in tight, lower your right toes down.

Parivrtta Trikonasana, revolving triangle.

You can use a block here and have your left hand on a block right inside your right foot and bring your right hand to your right hip.

Your back should be parallel to the ground here.

So point the crown of your head towards the horizon.

If your hamstrings are tight, you can have your hands on your shin and just lengthen through your spine forward.

And when your hamstrings are more open and your back is still parallel, you can have your left hand on the ground.

Revolve mid upper back.

If your hands around your shin don't revolve, just keep lengthening your spine forward.

And if your right shoulder's over your left as you revolve, extend your arms, spread your fingers, open up through your chest.

Look down, bring your right hand down and press it back to downward facing dog.

Relax your head down.

(upbeat music) Push your thighs back.

Step your left foot up for pyramid on the other side, straighten your left leg, back toes out slightly, lengthen through your spine.

Keep your lower belly in and engaged.

Lift your left toes or keep your foot flat on the ground.

Keep the hips square, drawing your left hip back, right hip a little forward.

Lower your left toes down.

Bring your right hand down to a block, reach in the foot or the ground, lengthen through your spine, lower belly in, keep your hips square and slowly revolved mid upper back.

Do the same variation you did on the other side.

So if you had both hands on your shin, you can do that here.

If you had your hand on the floor, you can do that here as well.

The left shoulders over the right as you revolve, you can lift the arm up and spread your fingers.

Keep squeezing the hips together and connect to your feet rooted down into the earth.

Breathe.

(upbeat music) Open up through your chest.

Look down, left-hand down, press it back downward facing dog.

Push your thighs back.

(upbeat music) Step your right foot up about a three foot distance, hands to your hips and come all the way up.

Parsvakonasana, hold onto your elbows behind your lower back or your forearms or your wrists.

If your shoulders are open, you can bring your hands behind you into reverse namaskar mudra.

Bringing the palms together.

But feel free to do the other variations, whatever's best for your shoulders.

Palm forward at the straight back, lower belly in, keep your chest open and try to knit your lower ribs in together here.

Inhale, come all the way up.

Turn to the side and turn and face the other direction.

Draw your right hip a little forward and slowly come forward at the straight back.

Bring your left hip little back, right hip a little forward, lengthen through your spine all the way through the back of your neck.

Stay connected to your feet and press down with the big toe mound of your left foot.

Inhale, come all the way up through center.

Turn to the side and have a little bigger stance between your feet here.

Arms up to the side, palms up, lift your gaze and open up through your chest.

Exhale, hinge from your hips.

Come all the way forward, bring your hands down to the ground.

Lower your left hand down, right below your left shoulder, right hands for right hip and lift up through your chest.

Lower belly in, revolve mid upper back.

If your right shoulder's above your left, you can lift your arm.

Feel free though to keep your hand on your hip the whole time.

Bring your right hand down below your right shoulder, left hand to the left hip.

Keep the weight forward so your hips are right above your ankles and revolve.

Extend the arm up, spread your fingers, or keep your hand on your hip.

Look down, left-hand down, walk your hands back.

You can bring your hands in between your feet and draw the crown of your head down towards the ground.

Your back is very tight or you have an injury, you can have your hands on a block right below your chest.

Bring your hands to your hips and inhale.

Come all the way up.

Turn to the right and step forward feet together, arms to your side.

Tree pose, shift the weight to your left leg.

Bring your right heel to your left ankle or right foot to your inner calf or your thigh.

Bring your palms together and thumbs to your heart.

Press down at the four corners of your left foot and lift up out of your left hip.

Keep your palms together or extend your arms up overhead.

Feel the energy opening in the body.

You can feel the connection to the earth as you root down from your left foot.

Bring your palms together, thumbs to your heart, right knee forward and right foot down.

Other side, weight into your right leg.

Bring your left heel to your right ankle, with the soles of your foot to your inner right calf or thigh.

Palms together, thumbs to your heart, two eyes on one point and breathe.

You can stay here or extend your arms up overhead.

Breathe a little deeper and feel your lower ribs and then a little closer together so you don't have a deep arch in your back.

Bring your palms together, thumbs to your heart, left knee forward, left foot down.

Come down to a seat.

We're gonna go into a child's pose.

Separate your knees and bring your big toes together.

Reach your arms out in front.

Nestle your torso between your thighs and stay here, bring your palms together behind your neck with your thumb towards the base of your neck.

pressing your elbows down.

Great stretch for the outer deltoids, the outer shoulders.

Great place to get centered.

Bring your hands down.

And we're gonna lie on the back.

So make your way on your mat, lying down on your back, extend your legs out.

Supta Baddha Konasana, bring the soles of your feet together and open your hips and your knees.

You can place one hand on your belly and one hand on your heart.

Feel your breath.

Release what's not serving you to make space for what is.

Bring your knees in and extend your legs all the way down.

Bend your legs, feet on the ground.

Scoot your hips to the right and bring your knees over to the left.

Extend your right arm out for a nice, gentle twist.

Enjoy the stretch here for your hips, your lower back as well as your upper back and shoulders.

Feel the ground support you.

Come back through center, feet on the ground, scoot your hips to the left.

Bring your knees in and over to the right.

Extend your left arm out.

Relax and let go.

Melt your left shoulder down.

Deepen your breath.

Come back through center, extend your legs all the way out for our final relaxation.

Final Shavasana.

This is a place to let go for deep relaxation.

Place to surrender.

Release anything not serving you here in this moment.

Feel your whole body relax, feel your bones heavy in the ground.

(gentle music) Bend your legs.

Bring your knees in and you can keep your eyes closed and go to your side to a fetal position and spring your forehead, your third eye.

Eye of intuition down to the ground.

Remember you're not lacking anything, you have everything you need within.

Take this peaceful place with you off your mat and then to your day.

Slowly come up to the seat.

Sit comfortably, lengthen up through your spine with your eyes closed, connect to your true essence, to your light.

Bring your palms together, thumbs to your heart center.

(gentle music) Softly open your eyes.

(gentle music) (upbeat music)