- Welcome to YNDI yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(grass rustles) (birds chirping) (tranquil music) (birds chirping) We're gonna begin in Child's Pose.

Separate your knees to either side of the mat.

Bring your big toes together and your torso right in between your thighs.

Extend your arms out in front of you and bring your forehead, your third eye, down to the ground.

You can close your eyes.

Connect to the flow of your breathing.

Breathe into your hips.

(tranquil music) Breathe into your lower back.

(tranquil music continues) Feel your body relax and settle here into this moment.

Come up to a Tabletop.

Stand on your hands and your knees.

Place your palms right under your shoulders and your knees under your hips.

Point your index fingers forward.

Exhale.

Tuck your chin in.

Round your back.

Press the ground away with your hands.

Inhale.

Lift your gaze.

Point your tailbone up towards the sky.

Exhale.

Suck your belly in and round your back.

Gaze towards your navel.

Inhale.

Lift your gaze up.

Arch your back.

Exhale.

Point your tailbone down.

Protract your shoulder blades.

Inhale.

Feel your breath guide you.

Arch your back.

Lift your gaze up.

Exhale.

Slowly bring your chin in and round the back as you empty the lungs.

Inhale.

Fill your lungs.

Open your chest.

Exhale.

Prepare Downward Facing Dog.

So, you can walk your hands out in front of you a couple of inches, or your feet back a couple of inches.

Look up to your hands.

Make sure your hands are symmetrical.

Index fingers point forwards.

Spread the fingers wide.

Puddle out your legs.

Bend into each knee as your hips lift up.

You can turn your head to the right, to the left.

Keep lifting your hips up high.

Set your shoulders up towards your hips.

Press the ground away with your hands.

Bend your knees and push your thighs back.

Pull your navel into your spine.

Connect to your feet on the ground.

Slowly, walk your feet all the way up to the top of the mat to a Forward Bend.

(tranquil music continues) Palms together.

Thumbs your heart.

Belly in.

Round all the way up.

Recenter.

(tranquil music continues) Inhale.

Reach your arms up overhead.

Lift up out of your lower back.

Exhale.

Hinge from your hips.

Forward Fold.

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

This is a great way to warm up our hips and warm up our back, and to stabilize the knees.

Draw your left hip crease back, squaring off the hips.

Step your left foot back to Plank Pose.

Shift your weight forward.

Slowly, come all the way down to your belly.

Uncurl your toes.

Cobra.

Peel your chest up.

Spread your fingers.

Press down with your hands, and shoulders down.

Nice and gentle.

Feel your hips heavy on the ground.

Slowly, take it back to a Downward Facing Dog.

Relax your head down to soften your knees.

Connect to the link up through your spine, decompressing your back as in your Downward Facing Dog.

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

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

Inhale.

Lift your right leg up.

Exhale carefully.

Step forward lunge.

Right knee over the right ankle.

If you have a back injury, or your back is very tight, or your hamstrings, you can modify this transition, lowering your knees to a Tabletop, and walk your right foot up for a lunge.

Square off your hips here.

Open up through your chest, gazing forward.

Distribute the weight evenly between your hands on the ground.

Step your left foot up to the right to Forward Fold, Uttanasana.

Palms together, thumbs to your heart, and round all the way up.

Recenter.

Inhale.

Arms up or down with your feet.

Lift your gaze up to the sky.

Exhale.

Hinge from your hips.

Forward Fold.

Step your left foot back for a lunge.

Right knee over the right ankle.

Relax through your shoulders.

Suck your belly in.

Straighten your left leg.

Right foot back to Plank.

Lift up through your rib cage.

Come all the way down to your belly, or Chaturanga yoga push-up to Upward Facing Dog or Cobra.

In Updog, press the ground away.

Hips and knees are off the ground.

Exhale.

Back Downward Facing Dog.

Relax your head down.

Soften your knees.

Push your thighs back.

Feet are about hip-width apart.

Keep lifting your hips up towards the sky.

Inhale.

Lift your left leg.

Exhale.

Step forward lunge.

Left knee right over the left ankle.

Straighten your right leg.

Shoulders relaxed.

Chest open.

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

Keep the weight forward.

Palms together, thumbs to your heart, and round up.

Recenter.

Inhale.

Reach your arms up or down with your feet.

Exhale.

Hinge from your hips.

Forward Bend.

Bring your hands to your shins.

Flat back, gaze forward, lift your chest.

Place your hands on the ground and step back to Plank.

Chaturanga.

Come down about halfway.

Inhale.

To Upward Dog or a Cobra.

Shoulders down and back.

Exhale, back Downward Facing Dog.

Relax your head down.

Inhale.

Lift your right leg.

Exhale, step forward lunge, or you can lower your knees and walk your right foot up.

Bring your hands to your hips.

Upper body up.

You can keep your hands on your hips, or lift your arms up overhead and reach up through your fingertips.

Crescent Lunge.

So, back heel is lifted and right knee is right over the right ankle.

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

Bring your palms together overhead, arms straight, and round your back, belly in.

Bring your nose and your forehead to your knee.

Inhale.

Lift your upper body up.

Interlace the fingers.

Release your index fingers.

Squeeze your grip and slowly go back.

Top of the left foot's flat down, so root down through your left shin for stability.

Bring your arms back.

Keep your arms straight, and the breath moving in and out through the nose.

Slowly, come all the way up.

Lower your hands down and step it back to a Downward Facing Dog.

Relax your head down.

Tuck to your lower ribs in.

Inhale.

Lift your left leg.

Exhale.

Step forward lunge.

Getting ready for Crescent.

Hands to the hips.

Upper body up.

Arms up overhead.

Reach up through your fingertips.

Lift your gaze.

Push your hips a little forward.

So good for warming up our psoas muscle, one of the biggest muscles in the body, linking the lumbar spine to our pelvis.

Lower your back knee in and down.

Both knees at right angles, palms together overhead, and round your back, nose, forehead to knee, and bow.

Inhale.

Lift your upper body up.

Interlace the fingers.

Release your index.

Squeeze your grip to straighten your arms and slowly go back.

If you have no neck injury, relax your head back.

Push your right shin into the ground and your left heel.

Keep going back.

Keep the breath moving.

Come all the way back up, lower your hands and step it back to a Downward Facing Dog.

Press down between your index finger and thumbs.

Set your shoulders up towards your hips.

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

Hands to your shins.

Inhale.

Flat back.

Exhale.

Fold.

Inhale.

Sweep your arms up overhead.

Rise all the way up.

Exhale.

Palms together, thumbs to the heart.

Come down to a seat and get ready for Vajrasana, Diamond pose.

(gentle ambient music) In this posture, eventually you sit down right in between the feet.

Just be very careful with your knees.

So, you can start in a Tabletop, walk your hands back slowly, make sure you have no pain in your knees.

You can also sit on a block to modify this, and notice how the feet are right outside the hips and the toes point straight back.

And if you need more support, you can also sit on two blocks.

So, you have the options of sitting on one or two blocks or going into a tabletop position if you do not have blocks.

And over time, your knees can heal and work through scar tissue.

Eventually, sit right in between the feet.

The inside of the heels press the outside of the hips.

The knees stay on the ground.

If you're comfortable here, the knees and the ankles feel good, lift your arms up overhead and hold onto your right elbow with your left hand and dial your right fingertips in between your shoulder blades.

(gentle ambient music continues) Feel a little forward tilt of your pelvis.

So, you're lengthening up through the spine, up through the crown of your head.

Switch the arms.

Hold onto your left elbow now, getting a nice stretch for your left shoulder.

Gaze forward.

(gentle ambient music continues) Release.

Bring your hands out in front of you.

Take it back to a Downward Facing Dog and walk out the legs, getting the blood to flow back around the knees and the ankles.

Come back up the top of the mat.

We'll be doing this again.

You can stay with the same modification you did in the first set, or you can go into Supta Vajrasana, Reclining Diamond Pose.

If your hips are down comfortably, your knees and your feet feel good, you can go back one elbow at a time.

Keep the knees on the ground.

If your forearms are on the ground and that still feels good, you can slowly bring the top of your head, back of your head, shoulders, upper back to the ground and hold on to each elbow up over your head.

Make sure your knees are on the ground at all times.

You can open your knees a little bit, no more than hip-width apart.

Eventually, the knees come closer together.

If you're holding your elbows, press your forearms down, tuck your chin and lift up through your chest.

Relax your hips.

Relax your pelvis.

(gentle ambient music continues) Slowly, come up one elbow at a time.

Hands to the feet.

Walk your hands forward.

Downward Facing Dog.

And walk it out, feeling the fresh oxygenated blood swirl back around the knees and the ankles.

Come down to a Tabletop.

Extended Puppy Dog pose.

Walk your arms out in front of you, keeping your hips over your knees, and melt your heart down towards the ground.

You can bring your forehead down towards the ground.

Feel an external rotation in your shoulders, and then gentle backbend here.

Feel the hips lifting up as your chest surrenders down closer to the earth.

(gentle ambient music continues) Walk your hands back up.

Come all the way up.

Tabletop.

Walk your knees forward.

Camel, Ustrasana.

Stand up on your knees.

Separate your knees six inches apart, feet six inches apart.

Curl your toes under.

Bring your hands to your lower back.

Fingers point down.

Relax your head back.

Breathe through your nose, so seal your lips.

Eyes open.

Lift up through your chest and slowly go back.

If you're ready, you can grab for each heel, one hand at a time.

Thumbs on the outside, fingers on the inside.

You can also go up on your fingertips and really lift up through your heart space.

Keep your hips over your knees.

Feel the whole front side of the body opening.

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

Come all the way up.

Sit down.

Uncurl your toes.

Child's Pose.

Open your knees.

Walk your arms forward and bring your forehead down to the ground.

(gentle ambient music continues) Take a slow inhale and slow exhale.

These backbends are very healing for the spine.

We spend most of our time doing forward bending and bringing the shoulders forward, diving or on the computer.

Slowly, come all the way up.

Stand up on your knees.

You can separate your knees six inches, feet six inches.

You can either curl your toes under.

If you have a deep backbend, you can have your feet flat on the ground.

Bring your hands to your lower back.

Fingers point down.

Slowly, relax your head back.

Keep your breath moving.

Lift up out of your lower back and slowly go back, one hand back at a time, to each heel.

Keep pushing the hips forward, so the hips are right above the knees.

Create a little more space between your rib cage and your hips.

Stretching your throat, your heart opening up and balancing these chakras, the throat chakra, the heart chakra.

Feel the strength in your legs.

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

Come all the way up.

Sit down.

Open your knees and walk your arms forward to a Child's Pose.

Here, you can also bend your elbows, pressing your elbows down, and bring your palms together behind your head like you're bringing your hands together in prayer.

Enjoy the stretch for your shoulders, your outer deltoids.

Also a great posture to get centered and grounded.

(gentle ambient music continues) Bring your hands down.

Sit down on your mat.

Bhadrasana, Baddha Konasana.

Soles of the feet together.

Make sure you're not sinking into your lower back and slowly round your back forward.

Suck your belly in.

So, a counter to the Camel as you round the back, and you're also opening up through the hips, which helps to relieve tension in the back.

And breathe slowly here.

(gentle ambient music continues) Come all the way up.

(gentle ambient music continues) You can lie down.

All the way.

Lie down on your back.

Arms to your side.

Bridge.

Bend your legs.

Walk your feet in about shoulder-width apart.

Fingertips can touch the backs of the heels.

Press down through your feet and lift your hips.

Keep your gaze up towards the ceiling, up towards the sky.

Root down through the four corners of each foot.

Feel like you're pressing the ground away as you lift your hips.

This is helping to strengthen the back side of the body and also very good for stabilizing the knees.

Keep lifting up through the hips.

Press the ground away.

Slowly, lower one vertebrae at a time.

Extend your legs.

Relax.

(Gentle ambient music continues) We'll do one more Bridge.

Walk your feet in.

Lift your hips, or you can do Wheel Pose, if Camel was a stable part of your practice with your hips above your knees.

Bring your hands by your shoulder, shoulder-width apart.

Press down to lift up.

Keep your feet parallel wherever you are and press your chest forward.

Keep pressing the ground away.

Feel like your arms are getting longer.

Try to straight in your arms even more.

Lift your hips up high, in your Bridge, keep lifting your hips up, in your Wheel, lift your hips up.

And slowly, carefully lower down one vertebra at a time.

Bring the soles of your feet together.

Open your hips and your knees.

You can have your arms to your side, or place one hand on your belly and one hand to your heart.

(gentle ambient music continues) Connect to your breath and breathe into your heart space.

Release anything that's not serving you here in this moment.

Connect deeper to your breath.

Bring your knees in.

Extend your legs all the way down on the mat.

(gentle ambient music continues) Right knee in.

Interlace the fingers right below your right knee.

Elbows in.

Gently pull your right knee in towards your right shoulder, your right armpit, with your right foot right above your right hip.

So, the left calf stays on the ground.

Tuck your chin and lengthen through the back of your neck.

Keep your head on the ground and lower your right leg down.

Left knee in.

Interlace the fingers right below your knee and the top of your shin.

Inhale slowly and exhale.

Squeeze it in.

Both shoulder blades on the ground.

Left heel right above the left hip.

With your inhale, create space and with your exhale, pull a little bit more.

As we stretch these areas, we improve the circulation here to the hips and the digestive system.

Release.

Left leg down.

Bring both knees in.

Wrap your arms around.

You can hold your wrist, your forearms, eventually higher up on your arm, hold your elbows.

Keep your head on the ground.

Tuck your chin in.

Gaze towards your knees.

Relax your hips, and try to flatten your back on the mat.

Press down between your shoulder blades.

Lift your legs.

Flex your feet.

Bring your hands under your hips and slowly lower your legs all the way down.

Keep your lower back on the ground.

Pull your navel into your spine.

Bring your hands out, palms up.

Bend your legs.

Feet on the ground.

Scoot your hips to the right.

Bring your knees in and over to the left.

Reach your right arm out to the side, right palm down, you can have your left hand outside your right knee, and gaze over your right shoulder.

Try to keep the right hip above the left hip.

So, we're stretching the hips, the lower back, as well as the shoulders and upper back.

Come back to center with your legs.

Feet on the ground.

Scoot your hips to the left a couple of inches.

Bring your knees into your chest and over to the right.

Extend your left arm out.

Gaze over your left shoulder.

Right hand outside your left knee.

Okay, just low inhale and exhale to relax.

Inhale slowly.

Exhale to let go a little deeper, (gentle ambient music continues) releasing tension out of the body.

Come back to center.

Extend your legs all the way out.

Reclining Pigeon.

Bend your legs.

Feet on the ground.

Cross your right ankle on your left knee.

If you have a lot of sensation, just keep your left foot on the ground.

If you want more of a stretch, lift your legs, thread your right hand in between your legs and hold right behind your left thigh.

Pull your left leg in, and at the same time, push your right thigh away with your right elbow forearm.

So, as you pull, push away.

Flex your feet to protect your knees.

Lower down, extend your legs all the way out.

Bend your legs.

Feet on the ground.

Cross your left ankle on your right knee.

Thread your left hand in between the legs and hold behind the right thigh.

Again, it's fine to have your right foot on the ground too the whole time if you have a lot of sensation here.

As you're pulling, push away.

Try to keep your lower back on the ground and breathe into any area of tension, and with your exhale, try to release it, stretching the piriformis.

Slowly, lower your legs and extend your legs all the way out to get the blood flow back into the hips.

Bend your legs.

We're gonna do a restorative inversion.

If you have a block, lift your hips and place the block right underneath your sacrum on the lower height.

You wanna feel very comfortable, so it's fine to do this without a block as well.

Lift your legs up.

So, legs go straight up.

Arms to the side.

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

And close your eyes.

This is a very restorative posture, so good for calming down the body and the mind.

Very good for the lymphatic system as well as your circulation.

It helps relieve discomfort in the legs by improving the circulation.

(gentle ambient music continues) Slowly, lower your legs down.

Bring your feet to the ground.

If you have the block, lift your hips, take the block out.

Extend your legs and get ready for your final relaxation, your final Shavasana.

Your feet can be at least hip-width apart.

Let your toes fan open.

Tuck your shoulder blades closer together on your back to open up through your chest and your shoulders.

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

Close your eyes.

Relax your entire body.

So, feel your arms heavy in the ground.

Feel your legs heavy in the ground.

Feel your bones heavy.

Notice a space, a pause between each breath.

See your thoughts cross by you like clouds in the sky.

(gentle ambient music continues) Release any extra effort in your body here and let go deeply.

Enjoy this relaxation, immerse in stillness.

(gentle ambient music continues) (ambient music intensifies) Slowly, start deepening the breath.

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

If it's comfortable, you can spin your forehead, your third eye, down to the ground to connect to the stability of the earth.

Slowly, come up to a seat.

You can sit cross-legged or you can kneel.

Lengthen up through your spine.

Point the crown of your head up towards the sky.

Relax down through your shoulders.

Bring your palms together and thumbs to your heart center.

Bring your thumbs up to your forehead, up to your third eye, and ask to intuit the truth, and to intuit peace.

Namaste.

(gentle ambient music continues) (gentle orchestral music) (bright upbeat music) (bright orchestral music)