- Welcome to "YNDI Yoga".

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(ethereal music) Come to a comfortable seat.

You can sit cross-legged or you can kneel.

If you're kneeling or sitting cross-legged, feel free to sit on a block for extra support if you need that.

Have your hands on your lap wherever it feels natural for you so your shoulders can relax down and point the crown of your head all the way up towards the sky and reach the crown of your head up.

Close your eyes and focus into your breathing, in and out through the nose.

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

Slowly open your eyes.

And if you're sitting on a block, take the block out.

Tabletop, come up to your hands and your knees.

Separate your hands shoulder-width apart, so place your palms right under your shoulders and point your index fingers forward, knees right under the hips.

Spread your fingers and press your finger pads down into the ground.

Take an exhale, tuck your chin in, and round your back.

Press the ground away.

Inhale, slowly bring your gaze up and point your tailbone up.

Open up through your chest.

Exhale, suck your belly in.

Tuck your chin in, round the back.

Inhale, lift your gaze.

Lift your tailbone.

Open up through your chest.

Exhale, press the ground away, and separate your shoulder blades.

Suck your belly in.

Inhale, lift your gaze.

Chin up, shoulders down.

Bring your shoulder blades together.

Exhale and round.

Separate the shoulder blades.

Inhale, open up.

Exhale, Downward-Facing Dog, so you can walk your hands forward a couple inches.

Lift your hips up high, separate your feet hip-width.

Keep putting your index fingers forward and spread your fingers wide.

Have a nice, wide base for your Downward-Facing Dog and bend your knees.

Walk it out a little bit.

Bend into each knee, warming up the hips, the hamstrings.

Relax your head down.

Keep actively pressing down through the tops of the palms and between the index finger and your thumb.

Set your shoulders up towards your hips and externally rotate your shoulder joint.

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

Uttanasana, Forward Bend.

You can soften your knees and relax your head down.

Keep the weight forward in the Forward Bend so you're not sinking into the heels.

Palms together, thumbs to the heart, lift up through your chest and come all the way up.

Lift your toes and spread your toes on the ground.

Root down with your feet.

Inhale, reach your arms up.

Lift your gaze.

Lift up out of your lower back.

Root down with your feet.

Exhale, hinge from your hips, belly in.

Slowly come forward into your Forward Bend.

Relax your head down.

Inhale, lift your gaze.

Step your right foot back for a lunge.

Left knee right over the left ankle.

Square off your hips.

Shoulders down, belly in.

Step your left foot back to Plank Pose.

Gaze forward, can always lower your knees down to modify.

And we're gonna come all the way down to the belly.

Uncurl your toes, spread your fingers.

Cobra, lift your chest.

You can come up just a little bit as we're slowly warming up the back.

Push your chest forward and up, elbows in and down.

And exhale back, Downward-Facing Dog.

Relax your head down.

(soft electronic music) Focus your eyes on one point in between your thighs or your feet.

You can bend your knees.

Keep lifting your hips up high, push your hips back.

If your back is tight, then lower your knees and walk your right foot up to a lunge for this transition here.

So, always being careful with your practice, honor where you are.

If your back is feeling good, lift your right leg up and exhale.

Step forward, lunge.

Make sure your right knee is right over your right ankle.

Square off the hips.

Open up through your chest.

Step your left foot up to the right to a Forward Bend.

Soften your knees, palms together, thumbs to your heart.

Lift up through your chest and come up.

Inhale, reach your arms up, little backbend.

Keep your legs straight and strong.

Exhale, hinge from your hips.

Slowly fold forward, Forward Bend.

Relax your head down.

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

We're warming up our hips in the lunges which will help us warm up for the backbends.

Step your right foot back to Plank Pose, everything tight.

Engage your thighs.

Come all the way down to your belly.

Hug your elbows in.

Uncurl your toes.

Lift your chest up for Cobra.

You can come up a little higher here, shoulders down and back.

Open up through your chest.

Exhale back, Downward-Facing Dog.

Relax your head down.

Imagine a heavy ring on each finger.

Plug your knuckles down into the ground.

Tuck your lower ribs in.

Pull your navel into your spine.

You can lower your knees down to Tabletop and step your left foot out for a lunge or lift your left leg up and exhale.

Carefully step forward, use your core strength.

Lunge, left knee right over the left ankle.

Lift your right hamstring up towards the sky so the back leg is straight and strong.

Step your right foot up to the left to a Forward Bend.

Palms together, thumbs to your heart.

Lift up through your chest and come up.

Inhale, reach your arms up.

Go back.

Exhale, hinge from your hips, belly in.

Forward Fold.

You can have your hands on your shins.

Inhale, flat back, shoulders back, gaze forward.

Exhale and fold, Uttanasana.

Relax your head down.

Inhale, flat back, gaze forward.

From a look-up position, walk back to Plank Pose.

Lift up through your ribcage.

Shift the weight forward, belly in.

You can always have your knees down to modify.

Chaturanga, yoga pushup.

Come down so your elbows are about 90 degrees or you can go down to your belly, and inhale to Up Dog or Cobra.

In Up Dog, the arms are straight, shoulders down and back.

Lift up out of your lower back.

Exhale back, Downward Dog.

Relax your head down.

Stay with your breath.

Inhale, lift your right leg up.

Exhale, step forward, lunge, or come down to the Tabletop and walk your right foot up.

Bring your hands to your hips and lift your chest up, upper body up.

Arms up overhead, Crescent Lunge.

Reach up through fingertips.

You can bend your back knee.

Focus on keeping your hips square.

Push the weight forward so your left heel's right above the ball of your left foot.

Reach up through your arms.

Lower your left knee in and down so both knees are at right angles.

Interlace the fingers.

Release the index finger up over head.

Squeeze your palms and slowly bring your torso to the right.

Tuck your lower ribs in, belly in.

Nice lateral side stretch warming up our back.

Come back through center.

Exhale, round your back, nose forehead to knee.

Keep your belly in.

Inhale, lift your upper body up.

Arms up and exhale, backbend.

Push down through your left shin, go back.

Squeeze your palms.

Keep your arms straight.

Reach back a little bit more.

Keep breathing.

Come back up through center.

Lower your hands and step it back to Downward Dog.

Bend your knees.

Your heels can lift in Down Dog.

Push your thighs back.

Inhale, lift your left leg up.

Exhale, carefully step forward, lunge.

Left knee right over the left ankle.

Hands to your hips, upper body up, arms up overhead.

Dial the pinky fingers in.

Feel the rotation from the shoulder joint.

You can bend your back knee a little bit if you need to and do a little backbend.

Lift your heart up to the sky.

Slowly lower your right knee in and down.

Interlace the fingers.

Release the index fingers.

Squeeze the palms and slowly bring your upper body to the left.

Chin up off the chest.

Focus forward.

Breathe.

Feel that nice, deep stretch through the right side of the body.

Come back through center, belly in, and exhale.

Round your back, nose forehead to knee.

Inhale, lift up.

Exhale, backbend.

Keep reaching back.

Squeeze your grip.

Bring your elbows a little closer together.

Top of the right foot flat down, push your right shin down.

Come back up.

Lower your hands down and step it back, Downward Dog.

Hands right in line with the shoulders.

Relax your head down.

(smooth music) Feel the rhythm of the breath.

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

Inhale, flat back.

Exhale, fold.

Feet hip-width apart.

Lift your toes and stand on your palms.

Line up your toes with your wrist crease.

Relax your head down, relax your shoulders.

You can bend your knees.

Keep the weight forward, so feel the massage here for the heel of the palms.

Release your hands.

And now we're gonna flip the hands palms-down.

Stand on the tops of the hands.

Toes line up with the wrists.

Relax your head down.

Such a nice stretch for the shoulders.

Externally rotating the shoulder joints, opening up through the chest.

Release your hands.

Bring your feet together.

Palms together, thumbs to your heart.

Lift up through your chest and come all the way up.

Inhale, reach your arms up.

Lift your gaze.

Exhale, hinge from your hips.

Forward Fold, Uttanasana.

Bring your hands to your shins.

Inhale, flat back, belly in.

Exhale and fold, relax your head down.

Inhale, flat back, press into your shins.

Bring your hands down to the ground and walk back to Plank.

Gaze forward, lift up through your rib cage, and slowly come all the way down to your belly.

Bring your arms to your side, left ear down.

Look to the right.

Bhujangasana, Cobra Pose.

Chin on the mat, bring your hands under your shoulders, fingers together, and line up the fingertips with the tops of the shoulders.

Pinky fingers line up with the deltoids, the outsides of the shoulders.

Squeeze your legs together and lift up.

Elbows in and down.

Create a 90-degree angle with the elbows.

Squeeze your inner thighs and your glutes.

Shoulders down.

Come up a little higher and slowly lower.

Look to the left, arms into the side, and relax.

Relax your shoulders.

Relax your neck.

Let your heels fan apart.

Purna Salabhasana, Full Locust.

Chin on the mat, bring your arms out to the side.

Zip up your legs, squeeze your thighs, legs straight and strong and together, and lift up.

Chest up, legs up, arms up.

Keep your arms straight.

Lift your gaze, balance on your hip points.

Keep the legs together.

Point your toes.

Lift up higher, fingertips line up with the top of your head and slowly lower down.

Look to the right, left ear down, arms into the side.

Stay with your breath.

Relax your back as we're strengthening the mid-back in Full Locust.

You can do the arms out to the side for this next set or interlace the fingers.

Zip up your legs and lift up.

If you have the interlaced grip, just look forward and pull your knuckles back.

Can have your palms sealed together or a loose grip.

Come up a little higher and slowly lower.

Look to the left, right ear down, arms into the side.

These postures we're doing on the belly help strengthen the spine and prepare us for more backbends.

Chin on the mat, Full Bow, Dhanurasana.

Bend your legs and hold the outsides of your feet right below the toes.

If this is not available to you, you can start by just holding the outside of your right foot with your left hand below your left shoulder and lift.

When you're holding the feet, all five fingers together have a loose grip so your wrists are straight.

Knees come in a little closer together to start.

Kick back and up.

Balance on the soft part of your belly.

Keep your knees hip-width apart so you're stretching your hip flexors.

Keep kicking, stay relaxed as you kick up a little bit higher.

Lift your gaze up.

And slowly, in control, slowly come down.

All the way down, extend your legs.

Look to the right, left ear down, arms into the side, working the entire spine with Bow Pose.

We'll do one more.

If you were holding the right foot, hold your left foot now with the right hand right underneath your right shoulder, pressing down to lift.

(smooth music) Another variation for the Full Bow is to hold the inside of the feet and thread your thumb between your big toe and your second toe from the inside.

Slowly kick back and lift up.

Balance on the soft part of the belly, getting a great stretch here for the shoulders.

Keep kicking up.

Knees hip-width apart, kick up a little bit higher.

Stay relaxed and slowly, carefully come down.

Look to the left, right ear down, arms into the side.

Feel the breath move up and down the spine.

Bring your hands under your shoulders.

Child's Pose, you can separate your knees.

You can either just rest on your forearms here or you can bring your forehead all the way down to the ground.

Breathe into your lower back.

Relax your hips.

Slowly come up, Camel Pose.

Stand up on your knees.

You can curl your toes under When you curl the toes under, it can help warm up the hip flexors, especially if your hip flexors are tight.

Separate your knees hip-width apart and feet hip-width apart.

Hands to your lower back, relax your head back.

Option one, stay here with your hands on your lower back.

Option two, reach for each heel, thumbs on the outside, fingers on the inside.

Keep your hips right above the knees and lift up through your chest.

Eyes stay opened and seal the lips.

Breathe through your nose.

Slowly one hand up at a time to your lower back.

Come all the way up.

Uncurl your toes and sit down.

Open your knees and carefully walk your hands forward.

Arms forward, Child's Pose.

Focus on your breathing in and out through the nose.

Come all the way up for a second set of Camel.

So, you can either curl your toes under if your hips are tight or you can have your feet flat down, hands on your lower back.

Fingers point down.

Relax your head back.

Lift your gaze, lift your heart up.

Lift up out of your lower back.

You can stay here or reach for each heel.

Thumbs on the outside, fingers on the inside.

Hips right above the knees.

Feel the strength in your lower body and create more space between your ribcage and your hips.

Keep lifting up out of your lower back.

One hand back at a time to your lower back, support yourself.

Come all the way up.

Sit down.

Open your knees and carefully walk your arms forward.

Child's Pose.

(smooth music) Inhale, observe.

And exhale, let go.

Walk your hands back up.

We're gonna do one more set of Camel, Ustrasana.

Stand up on your knees.

Bring your arms up overhead, palms together.

Relax your head back and look up to your hands.

Reach your hands up towards the sky and keep lifting up out of your lower back and start bringing your arms back.

Hips stay right above the knees.

Keep breathing in and out through your nose.

Keep reaching your arms back.

Stay with your breathing, opening up the whole front side of the body.

Come all the way back up through center.

Lower your hips down, open your knees, and walk your arms forward, Child's Pose.

Connect to the ground below you.

Connect to stability.

Walk your hands back up and turn around and lie on your back for a couple more backbends, beginning with Bridge.

Bend your legs.

Walk your feet in.

Separate your feet shoulder-width and fingertips can touch the heels.

Feet are parallel to one another.

Press down through your feet and lift your hips up.

You can have your arms straight with the palms down or you can interlace the fingers right underneath you, pressing the arms down.

Keep your gaze up towards the ceiling.

Root down with the four corners of each foot as you lift your hips.

Engage your glutes.

Come up a little bit higher.

So good for strengthening the backside of the body.

Slowly lower it down one vertebra at a time.

Extend your legs, arms into the side.

Bend your legs.

Separate your feet shoulder-width apart.

You can either do Bridge Pose, Setu Bandha, or go into Wheel.

If your hip flexors are open and your back is ready, separate your hands shoulder-width apart.

Press down and lift up and breathe.

Keep pressing the ground away.

This is so good for the spine, increasing elasticity and flexibility in the spine.

Push your chest forward, so try to create a right angle with the wrists and the ankles.

If you need relief in your back, lift your heels and go up on your toes.

Keep pushing your chest forward.

Try to straighten the arms a little more and now slowly lower it down, all the way down.

And you can extend your legs.

Take a nice breath in and exhale.

(soft music) One more set.

Let's go right in, bend your legs.

Prepare, get your hands ready.

Separate your hands shoulder-width apart for Wheel.

Press down and lift.

Again, you can always do Bridge again, too.

And breathe.

Notice how your body's a little more warmed up now.

So good for strengthening the shoulders, opening the hips.

Keep pushing your chest forward.

Press the ground away.

Keep the feet parallel.

The toes wanna turn out.

Keep them in a little bit to stretch the hips.

And now slowly lower it down all the way.

Extend your legs.

(gentle piano music) Supta Baddha Konasana, also called Supta Bhadrasana.

Bend the legs, bring the soles of your feet together.

Open your hips and your knees.

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

Feel the energy that's awakened in the body through these backbends, releasing tension, releasing stress, releasing blockages.

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

Belly spine twist.

Bend your legs, scoot your hips to the right, and bring your knees in and over to the left.

Reach your right arm out and look over your right shoulder.

You can have your right palm on the ground.

You can hook your left hand outside your right knee if you like, and relax and let go.

Such a nice posture to release the lower back.

Come back through center.

Bring your feet on the ground.

Scoot your hips to the left.

Bring your knees in and over to the right.

Extend your left arm out, left palm down.

Gaze over your left shoulder.

Feel the ground support you.

Melt your left shoulder down.

This posture helps to open the shoulders.

Bring your knees back to center and extend your legs out.

Happy Baby, bend your legs.

Hold the outsides of your feet.

Bring your knees down outside your ribcage and you can massage your back, your hips a little.

Go back a little side to side.

Come back through center.

Press your hips down and press your spine down into the ground.

Extend your legs all the way out for our final Shavasana.

If it's comfortable for your shoulders, palms up.

Take up as much space as you'd like and close your eyes.

Feel the energy flowing through the body.

Backbends help awaken and balance the chakras, the energy centers in the body.

Bring your focus down towards your tailbone, down towards your root chakra.

And feel the energy awakening from this point all the way up through the crown of the head.

Enjoy this connection and union between yourself and everything around you and within.

Bring your knees in and go to either side to a fetal position.

Remind yourself of your intention and take your intention with you off your mat.

Take this connection with you.

Come up to a seat.

Sit comfortably, so you can sit cross-legged or kneel.

Lengthen up through your spine.

(ethereal music) Keep your eyes closed and bring your palms together, thumbs to your heart.

Tuck your chin in and thank yourself for your practice.

(soft music) (upbeat music) (bright music)