- Welcome to YNDI Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

Begin in a Child's Pose.

So start on the ground and separate your knees to either side of the mat.

Bring your torso between your thighs and you can bring your big toes together.

(ambient music) Relax your body down to the ground.

Feel free to close your eyes.

Feel the ground below you.

Feel the earth supporting you.

Relax your hips and your lower back.

Notice your breath, notice your inhale, and notice your exhale.

Allow the breath to naturally deepen.

And as you deepen the breath, feel the tension in the outer shell of the body soften and melt away.

Trust the present moment with your breathing.

Feel the stability from the ground below you.

Slowly come up to a tabletop.

Stand on your hands and your knees, place your palms right under your shoulders, your knees right under your hips.

Point your index fingers forward, spread the fingers wide, move down through your hands, lift up through your ribcage.

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

Gaze towards your navel, point your tailbone down.

Inhale, slowly lift your gaze up, point your tailbone up, and arch your back.

Exhale, slowly round the back, suck the belly in, press the ground away with your hands.

Inhale, lift your gaze, breathe, and fully open up through your chest.

Exhale, slowly bring your gaze towards your navel, chin in, point your tailbone down.

Inhale, feel the nice connection between your breath and your body, warming up the body slowly.

Exhale, tuck your chin in and round your back.

Inhale, open up a little bit more.

Breathe into the lower lobes of your lungs.

Exhale, empty out your lungs completely, every last drop of air.

Inhale, lift your gaze, we're gonna add a little flow.

Exhale, lower your hips back to a Child's Pose.

Extend your arms forward, lengthen through your back.

Inhale, rise back up to a Table Top.

Lift your gaze.

Exhale, hips back, Child's Pose.

Extend through your arms.

Inhale, rise up, Table Top.

Look up.

Exhale, hips back, scoop your tailbone under.

Inhale, lift your gaze, arch the back.

Exhale, Child's Pose.

Inhale, moving like waves of the ocean.

Exhale, Child's Pose.

Feel the fluidity between your breath and the body.

Inhale, rise up, curl your toes, Downward Facing Dog.

Lift your hips up high.

Keep your hands in line with your shoulders, and walk out your legs, bend into each knee.

Press down through the tops of your fingers, root down between your index finger and your thumb.

From there, lift up out of your wrist and up out of your shoulders.

Feet are about hip-width apart.

Feel your fingers spreading wide, down through your fingers and your knuckles.

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

Soften your knees, forward fold.

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

Inhale, reach your arms up, look up to your hands, root down with your feet, little back bend.

Exhale, hinge from your hips, forward fold.

Step your right foot back for a lunge.

Make sure your left knee is right over your left ankle to protect your knee.

Square off your hips and open your chest forward.

Gaze forward.

Step your left foot back to plank pose.

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

Uncurl your toes.

Peel your chest up for Cobra.

So hips are heavy, bend your elbows, chest forward and up, slowly take it back to a Downward Facing Dog.

Hips up high and soften your knees in your Downward Dog and lift your heels up.

Feel the balls of your feet pressing down into the ground.

Push your thighs back without pushing your knees back.

Just let your head relax down.

You can lower your knees down to a Tabletop and walk your right foot up to a lunge.

This is great if you have a bad back or tight hamstrings.

If your back or your hamstrings are open, you can also do this transition by lifting your right leg up and stepping forward to a lunge.

Right knee right over the right ankle will meet here.

Straighten your back leg.

Lift your left hamstring up towards the sky.

Be light on your fingertips.

Step your left foot up to the right to a forward fold.

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

Inhale, extend your arms up overhead, little back bend.

Exhale, hinge from your hips forward bend.

Uttanasana.

Step your left foot back for a lunge.

Right knee over the right ankle.

Make sure your feet are slightly separated in the lunges so they're not on a balanced beam.

Draw your right hip crease slightly back.

Step your right foot back to plank pose, gaze forward, lift up through your ribcage, and slowly come down to your belly.

Spread your fingers wide, uncurl your toes, Cobra.

Lift your chest up, shoulders down and back.

Exhale back, Downward Facing Dog.

Press the ground away with your hands so feel the nice extension through the arms.

Set your shoulders up towards your hips.

Again, you can lower your knees for this transition and step your left foot up to a lunge or if your back and your hamstrings are feeling good, you can lift your left leg up for one-legged Down Dog.

And using your core, step forward lunge.

Left knee over the left ankle will meet here.

Square off your hips.

Back legs straight and strong.

Step your right foot up to the left to a forward fold, palms together, thumbs to your heart, and round up.

Inhale, lift your arms up.

Lift your heart up to the the sky.

Exhale, hinge from your hips, forward bend.

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

Left foot back to plank pose, gaze slightly forward.

Come down to your belly, uncurl your toes, lift your chest, Cobra.

Shoulders down and back, slowly press away, Downward Dog.

Pull your navel into your spine.

Draw your lower ribs closer in to each other, feeling the strength in your core supporting you.

Inhale, lift your right leg.

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

Step your left foot up to the right, forward fold, soften your knees, palms together, thumbs to the heart, round up Inhale, lift your arms up overhead.

Exhale, Swan dive fold forward.

Step your left foot back for a lunge, gaze forward, and energize your back leg.

Right foot back to plank pose, squeeze your thighs, come all the way down to your belly.

Uncurl your toes, peel your chest up, Cobra, chest forward and up.

Exhale back, Downward Dog.

Two eyes on one point.

Remember to soften your knees and feel the length up through your spine.

Inhale, lift your left leg.

Exhale, step forward lunge.

So the left knee is at a right angle.

Step your right foot up to the left to a forward fold.

Palms together, thumbs to the heart, and round up Inhale, lift your arms up overhead.

Exhale, slowly hinge from your hips, forward bend.

You can bring your hands to your shins.

Inhale, flat back, gaze forward, lengthen through your spine.

Exhale, fold.

Inhale, lift your gaze, put your hands down, and walk back to plank pose.

Shift the weight a little forward.

You can come down to your belly or you can have your knees down and do a Chaturanga.

Come down halfway, modified Chaturanga.

Come forward and up to Up Dog, hands under the shoulders, chest forward and up, and shoulders down.

Exhale back, Downward Dog.

Relax your head down.

As your hips lift up high, feel the crown of your head drawing down.

Relax your jaw.

Feel your knuckles, press down.

Make sure you're not sinking into the heel of the palms.

Soften the knees, gaze forward, and slowly walk your feet all the way up back up to the top of the mat.

Inhale, flat back.

Exhale, fold.

Inhale, rise up, arms up overhead.

Exhale, palms together, thumbs to the heart.

Inhale, lift your arms up, lift your gaze.

Exhale, hinge from your hips, forward bend.

Inhale, flat back.

Feel the length through your spine.

Exhale, fold and surrender forward.

Inhale, lift your gaze, shoulders back.

Walk back to plank pose.

You can have your knees down again.

Modified Chaturanga.

Come down halfway, inhale to Upward Dog or Cobra Pose.

Shoulders down and back, lift your heart up high, and exhale back, Downward Facing Dog.

Feet about hip-width apart.

Stay with the flow of your breathing, feel your breath guide you in your practice, turning the chatter of the mind off.

Soften the knees, gaze forward, walk your feet all the way up to the top of the mat.

Inhale, flat back, lengthen.

Exhale, fold forward.

Inhale, rise up.

Lift your arms up overhead.

Exhale, palms together, thumbs to the heart.

Inhale, reach your arms up overhead, lift up out of your lower back.

Exhale, hinge from your hips, forward bend.

Inhale, flat back.

Exhale, fold.

Inhale, lift your gaze from the look up position.

Walk back to plank pose.

Keep your gaze slightly forward.

You can have your knees down or you can do a Chaturanga with the knees lifted.

Inhale to Up Dog, press the ground away with your hands.

Exhale back, Downward Facing Dog.

Press the ground away with your hands.

Feel like you're hollowing out your armpits here, lifting up through your arm bones.

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

Inhale, lengthen through your spine.

Exhale, forward bend.

Inhale, sweep your arms up overhead.

Exhale, recenter, thumbs to the heart.

Inhale, reach your arms up.

Exhale, swan dive fold forward.

Inhale, lengthen your spine flat back.

Exhale, fold.

Inhale, lengthen.

Plant your hands down, walk back to plank pose.

Everything's strong and tight.

Elbows in, Chaturanga.

Inhale, Upward Dog.

Push your chest forward and up, shoulders down, exhale back, Downward Facing Dog.

Relax your head down.

Lengthen your neck as you draw the crown of your head down and lift your hips up high.

Push your hips back.

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

Inhale, flat back.

Exhale, fold.

Inhale, lift your arms up, lift your gaze up to your hands.

Exhale, bring your palms back down, thumbs to the heart.

Inhale, lift your arms up high.

Exhale, hinge from your hips, forward bend.

Inhale, flat back, shoulders back.

Exhale, fold.

Inhale, lift your gaze.

Plant your hands down and walk back to plank.

Keep your gaze slightly forward, in control, Chaturanga.

Inhale to Upward Dog or Cobra.

Lift up out of your lower back.

And now, we're gonna take it back to a Child's Pose.

Separate your knees and bring your hips back towards your heels.

Maybe your forehead touches the ground and if you feel your forehead on the ground, press your forehead down slightly.

Walk your hands over to the right and stretch the left side body.

Draw your left hip away.

Walk your hands back through center, and walk your hands over to the left.

Stretch the right side body.

Draw your right hip away and breathe deep.

Bring your hands back through center, Child's Pose.

Come all the way up and turn around and lie on your back.

Extend your legs, arms down to your side.

Bend your legs, feet on the ground, spine twist.

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

Extend your arms out and look over your right shoulder.

You can have your left hand outside your right knee.

So the right hip goes right above the left hip, and relax and let go.

Feel the ground support you.

Melt your right shoulder down a little deeper.

Come back to center, scoot your hips to the left, bring your knees in, and over to the right.

Gaze over your left shoulder.

Give yourself a moment to settle into the pose And relax into it.

Let your left shoulder relax down, stretching the lower back of the hips.

The upper back and shoulders.

Back to center.

Bring the soles of your feet together, open your hips and your knees, place one hand on your belly, and one hand on your heart.

Connect to your purpose, connect to your heart, and trust the present moment with your breath.

Bring your knees in and extend your legs down.

Final relaxation.

Shavasana.

Take time to get yourself comfortable.

Separate your legs and your arms as much as you like.

Make sure there's no tension in your hips and your shoulders.

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

You can bring your shoulder blades a little closer together on your back to open up to the front of the shoulders and your chest.

Completely relax here into stillness.

Feel supported by stillness.

Feel the ground and the earth supporting you.

Release any extra effort in your body so you can relax deeper.

Release what's not serving you here in this moment.

Notice your inhale and notice your exhale.

Notice the space and pause between each breath.

Allow your breath to get lighter and notice the pause between your inhale and exhale.

Notice the pause and space between your exhale and inhale.

Feel the distance between you and your thoughts.

Relax your face.

Feel your eyes heavy, relax your eyes.

Relax your lips.

Relax your jaw.

Relax your neck.

Relax your shoulders.

Feel your arms heavy on the ground.

Relax your hands.

Relax your fingers.

Relax your fingertips.

Relax your upper back.

Relax your mid back.

Relax your lower back.

Relax your hips.

Feel your legs heavy on the ground.

Relax your thighs, your knees, your calves.

Relax your legs.

Relax your feet.

Relax your toes.

Completely relax.

Rest in this oasis you've created from within.

Let go deeply.

Keep your eyes closed and notice this space that you've created from within.

Feel free to keep the space empty for as long as you can and be selective of what you put into this space.

Putting positive energy into this space.

Deepen your breath and bring your knees in.

You can keep the eyes closed and slowly go to your side, to either side to a fetal position, and rest here.

Carry this peaceful energy with you off your mat and into your day.

Come up to a seat.

You can sit cross-legged or you can kneel.

Sit up tall, point the crown of your head up towards the sky, and reach the crown of your head up.

Feel the length through your spine.

Connect to your potential.

Bring your palms together, thumbs to your heart.

Thumbs up to your forehead, to your third eye, right above eyebrows.

Namaste.

(lighthearted music) (ambient music) (upbeat music) (playful music)