- Welcome to YNDI yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(birds chirping) Come to a standing position.

You can have your feet together, second toes point forward.

Press down through your feet and lengthen up through your spine.

If you have a back or a hip injury, it's fine too to separate your feet hip width apart.

Keep pointing your second toes forward.

From your standing position, palms together, thumbs to your heart and connect to the fluidity of your breath, in and out through the nose.

Feel your breath moving like water, nothing obstructing the flow of your breath and the flow of the water.

Feel the connection between the fluidity of your breath with the fluidity of your body.

Inhale, reach your arms up.

Look up to your hands.

Reach up high, exhale, hinge from your hips.

You can bring your hands to your thighs as you slowly lower down to a forward fold.

Hands to your shins.

Inhale, flat back, exhale, fold forward.

Inhale, lift up through your chest, flat back.

Walk back to plank pose.

Press the ground away with your hands.

Lift up through your rib cage.

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

Uncurl your toes.

Peel your chest up, baby cobra.

Exhale, lower down.

Inhale.

Come up a little higher to your cobra pose, exhale back, downward facing dog.

Lift your hips up.

You can look up to your hands, make sure your hands are symmetrical, pointing your index fingers forward and spread your fingers wide.

Feel the connection of your hands down to the ground and down to the earth.

Press down between your index finger and thumb.

Set your shoulders up towards your hips.

Soften your knees.

Look up to your hands and slowly walk your feet all the way up to a forward fold.

Inhale, flat back.

Exhale, fold.

Palms together, thumbs to your heart and round up.

Inhale, reach your arms up or down with your feet.

Exhale, hinge from your hips, forward fold.

Soften your knees again.

Inhale, flat back.

Feel the weight through your spine.

Exhale, fold.

Inhale, lift your gaze from a lookup position.

Walk back to plank pose.

Press the ground away, Slowly come all the way down to your belly.

Uncurl your toes.

Inhale, lift your chest up.

Baby cobra.

Exhale, lower all the way down.

Inhale, lift up again.

Open up through your chest.

Exhale back, downward dog.

Opening the back side of the body.

Soften your knees.

You can lift your heels.

Push your thighs back without pushing your knees back.

Just let your head relax down.

Look up to your hands and walk your feet all the way up to a forward fold, inhale, flat back.

Exhale, fold.

Palms together, thumbs to your heart and round up.

Inhale, reach your arms up high.

Look up to your hands.

Exhale, hinge from your hips.

Forward bend, uttanasana.

Inhale, flat back.

Exhale, fold forward.

Inhale, flat back.

Walk back to plank pose.

Engage your thighs and your glutes, chaturanga.

Come down halfway.

Inhale to up-dog, you can also do a cobra as well if you need to.

Shoulders down, chest forward and up.

Lift your gaze and exhale back, downward facing dog.

Downward dog, the feet are about hip width apart.

Spread your toes on the ground, feel the connection of your feet down to the ground and down to the earth.

Pull your navel into your spine.

Look up to your hands.

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

Inhale, flat back.

Exhale, fold.

Palms together, thumbs to the heart.

Round up.

Inhale, reach up high.

Exhale, hinge from your hips, forward fold.

Inhale, flat back.

Exhale, fold forward.

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

Move like water, chaturanga.

Inhale to up-dog, in up-dog the hands are under the shoulders.

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

Press the ground away with your hands.

Connect to the breathing so you can soften your knees, more important to feel the energy and the currency moving through the body.

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

Inhale, flat back.

Exhale, fold.

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

Inhale, lift your arms up.

Reach up to the sky.

Exhale, slowly fold forward, forward fold.

Inhale, flat back.

Right foot back lunge.

Left knee right over the left ankle.

Gaze forward.

Step your left foot back to plank, chaturanga, elbows in.

Inhale to upward dog, chest forward and up.

Exhale back, downward facing dog.

Adho mukha svanasana.

Relax your head down.

Keep lifting up.

Lift up out of your wrist.

Lift up out of your shoulders.

Inhale, lift your right leg.

Exhale, knee to nose.

Inhale, lift your right leg up high.

Exhale, step forward lunge.

So right knee right over the right ankle.

Lower your left knee to the ground and sink into your hips.

You can bring your hands up to your right knee and allow your hips to sink down.

Now the hands on the knees and sweep your arms up high and take this into a back bend.

Reach through your fingertips.

Ignite your fingertips.

Reaching up and back.

Lower your left hand down.

Lift your right arm up for a modified lunge twist.

Slowly lift your torso up for a nice twist here with your arms out to the side.

Put your thumbs up towards the sky.

Lower your hands down to the top of the mat to a lunge and step your left foot up to the right, forward fold.

Inhale, flat back.

Exhale, fold.

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

Inhale, reach up look up to your hands.

Exhale, hinge from your hips forward bend.

Inhale, flat back.

Step your left foot back for a lunge.

Gaze forward.

Energize your back legs.

Square off your hips.

Step your right foot back to plank.

Exhale down chaturanga.

Inhale, upward dog.

Shoulders down, exhale back, downward facing dog.

Relax your head down.

Gaze between your feet or your thighs.

Inhale, lift your left leg up.

One leg down dog.

Exhale, knee to nose.

Hug your knee in tight.

Inhale, lift one leg, down dog.

Exhale, step forward lunge.

Square off your hips and lower your back knee.

Bring your hands up to your left knee, left thigh and soften your hips.

Or sweep your arms up high.

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

Connect to the fluidity of your breathing.

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

Spread your fingers.

Open up through your chest and slowly lift your upper body up.

Arms out to the side, gaze towards your left hand.

Spread your fingers wide.

Open your chest up more.

Windmill your hands down to the top of the mat, go back into a lunge.

Lift your back knee.

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

Inhale, flat back.

Exhale, fold.

Palms together, thumbs to the heart.

Roundup.

Inhale, sweep the arms up high.

Exhale, forward fold uttanasana.

Inhale, like a wave of the ocean, lift your chest flat back.

Exhale slowly, surrender down.

Inhale, flat back.

Walk back to plank pose.

Keep your gaze forward.

Exhale, chaturanga.

Inhale, upward dog.

Get a little taller.

Get a little higher.

Exhale back downward facing dog.

Relax your head down.

Inhale, lift your right leg.

Exhale, step forward.

Warrior two.

Spin your back heel down and open your arms.

Shoulders right above the hips.

Gaze over your right hand.

Right palm up.

Reverse your warrior.

Lift your right arm up high.

Bring your right forearms to your right thigh.

Sweep your left arm up over your head.

Inhale, reverse.

Stay with the fluid flow.

Exhale, extended angle.

Inhale, reverse.

Reach your right arm up.

Exhale, extended angle.

Left bicep over the left ear.

Now you can lift your right arm up, reach through your arms, lift your gaze.

Look through your left armpit and up.

Lower your hands down to the top of the mat.

Step it back to a one leg down dog.

Lift your right leg up.

Open your hip and bend your right knee.

Point your right knee up towards the sky.

Lower your right foot down.

Lift your left leg.

Exhale, step forward.

Warrior two.

Root down through your feet.

Inhale, rise up.

Arms out.

Gaze over your left hand, lower your hips.

Reach through your arms.

Left palm up, reverse your warrior.

Exhale, extended angle.

Left forearm to thigh.

Inhale, reverse.

Exhale, extended like waves of the ocean.

Inhale, reverse.

Exhale, extended.

Line your right arm with your right leg and you can lift your left arm up here.

Building core strength, strengthening your hips.

Keep rooting down through your feet.

Lower your hands down to the top of the mat.

Step it back.

One leg down dog.

Lift your left leg up.

Open your hip and bend your left knee.

Really lift your left knee up high.

Lower your left foot down.

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

Inhale, flat back.

Exhale, fold.

Palms together, thumbs to the heart and round up.

Root down through your feet.

Inhale, lift your arms up.

We're going to get ready for eagle.

Exhale, right arm under the left, hook at your elbows, palms together, thumbs towards your face.

Bend your knees, soften your hips and lift your right leg high up over your left thigh.

If you can hook your toes behind the calf, if not, just point your right knee to the left.

And if you can't bring your palms together, hold your shoulders instead.

Slowly unravel your right leg and make your way back into a crescent lunge with the eagled arms.

Lift your elbows up in line with your shoulders.

You have the option to do a backbend here, lifting your elbows up high.

Slowly bring your torso inside your left leg with the eagled arms.

Unravel your arms, lizard lunge.

Both hands inside your left leg.

So you can walk your left foot to the left a little bit.

Keep your left knee over the left ankle.

Hands are shoulder width apart.

To strengthen your hips here, keep your back knee lifted and breathe.

Modified side plank, lower your right knee down.

Extend your left leg out.

Plant your left foot down and swing your right foot behind you, so your right shin is like a kickstand.

Right hand down, left arm up.

The left ankle, right knee, right wrist are in a straight line.

Keep reaching up.

Feel your left foot rooting down.

Lower your left hand down, press back to a downward facing dog.

Lift your hips up.

Relax your head down and enjoy your breath.

Look up to your hands.

Walk your feet all the way up.

Inhale, flat back.

Exhale, fold.

Palms together, thumbs to the heart and roundup.

Other side eagle.

Inhale, lift your arms up, left arm under the right, hook at your elbows, palms together.

Thumbs towards the face.

Bend your knees, soften your hips and left leg high up over the right thigh.

You can align your fingertips with the top of your head.

So squeeze your arms and your legs in towards the midline of the body.

Two eyes on one point.

Bend your standing leg, lift your chest up.

Stay with your breath.

Slowly unravel your left leg and step it back to a crescent lunge.

Lower your hips.

You can lift your elbows in line with your shoulders or take it back into a back bend.

Let your elbows guide you in the back bend.

Feel the strength in your legs.

Slowly bring your torso inside your right leg.

The eagled arms.

Keep your hips down low.

Undo your arms and walk your right foot to the right a couple inches, lizard lunge.

Hands shoulder width apart, spread your fingers.

You can feel the right knee press in towards the midline of the body.

Stretching the hip flexors and also building strength in the hips with the back knee lifted.

We can hold stress and anxiety in the hips.

So this helps release that energy out of the body.

Modified lunge, lower your left knee down.

Bring your left foot behind you, extend your right leg out.

Right foot flat down, left-hand on the ground in line with your left knee and right ankle.

Reach your right arm up.

Spread your fingers.

Open up through your chest.

So this is not weight bearing in the upper body.

Keep reaching up, open up through your chest.

Reach up high.

Lower your right hand down and carefully make your way back to a downward facing dog.

Soften your knees.

Stay with the rhythm of the breathing.

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

Inhale, wave up through your spine.

Flat back.

Exhale, fold.

Palms together, thumbs to the and rounds all the way up.

Tree pose.

Weight into your left leg, you can have your right foot to the inner left calf or the inner left thigh.

It's not on the knee.

Palms together, thumbs to the heart.

press your left foot down and lift up out of your left hip.

You can keep the palms together, or interlace the fingers and bring your arms up over the head.

Palms face towards the sky.

And draw your lower ribs down and in.

Pull your navel into your spine.

Keep rooting down with your left foot and get taller in your tree.

Lower your hands down to heart center, right knee forward, right foot down.

Other side, weight to your right leg, left foot to the inner right calf or the inner right thigh.

Palms together, thumbs to the heart center.

Stay tall.

Reach the crown of your head up towards the sky as you press your right foot down into the ground.

Down into the earth.

You can interlace the fingers and alternate the grip.

Reach your arms up, and at the same time, bring your lower ribs closer in together Two eyes on one point.

Improving your focus for your day.

Palms together, thumbs to the heart, left knee forward and down.

Inhale.

Reach your arms up.

Exhale, hinge from your hips, forward fold.

Inhale, flat back.

Exhale, walk back to plank pose.

Slowly come all the way down to your belly.

Uncurl your toes, full locust.

Bring your arms out, palms down.

Chin on the mat.

Bring your legs together.

Point your toes and lift up.

Chest up, legs up.

Balance on your hips.

Keep your shoulders down and at the same time reach your arms up so the fingertips can line up with the top of your head.

Use your mid back to lift and slowly lower down, chin on the mat.

Interlace the fingers behind you.

You could have a loose grip or a tight grip.

Bring your legs together.

Point your toes.

Keep your legs straight and strong and lift up.

Chest up, legs up.

Now you can gaze straight forward or even down to the ground in front of you.

Keep pulling your knuckles back, strengthening the backside of your body.

Keep lifting up, pull your knuckles back, retract your shoulder blades.

Slowly come all the way down.

Bring your hands under your shoulders and press back to a child's pose.

You can open your knees, nestle your torso between the thighs.

Feel your forehead connected to the ground below you.

Follow the flow of your breath and envision the breath moving like water.

Slowly rise back up, downward facing dog.

One-legged pigeon, lift your right leg and lower your right knee to the ground right behind your right wrist.

A little outside.

If you need to modify this, you can place a block or a firm pillow right underneath your right hip here.

Keep the hips square, pelvis square to the ground and walk your arms forward.

Bring your forearms down.

And if you're comfortable here, you can bring your forehead to the ground.

You'll know your hips are on the right alignment with the left knee on the ground.

Draw your right hip crease slightly back to take pressure off your right knee.

Breathe into your hips.

These hip openers will balance the sacral chakra which is represented by water.

So when this chakra's balanced we can stay with the ebb and flow of life.

Come back to a downward facing dog.

Lift your hips up high.

Inhale, lift your left leg.

Exhale, lower your left knee to the ground right behind the left wrist or slightly outside.

Again, you can use a block or a pillow here too.

Slowly walk your arms forward.

If your hips are really tight, bring your left foot closer down to your right knee.

Feel the hip square, pelvis square to the ground and stay with the breath.

Feel free to close your eyes.

With your eyes closed, bring your focus to your sixth chakra, your third eye, right above your eyebrows, and see the bright light coming from this point.

And share this bright light with everyone in your life.

(soft music) Slowly come back up to the downward facing dog.

(soft music) And slowly sit down and make your way onto your back.

Right knee in, interlace the fingers right below your right knee and the top of your shin.

Elbows in.

Gently squeeze your right knee in towards your right shoulder.

With your inhale soothe, and with your exhale go a little deeper.

Loosen the grip, scoot your hips to the right.

Take this into a twist.

Right into the left, extend your right arm to the right, right palm on the ground and gaze over your right shoulder.

Both shoulder blades on the ground.

Relax and let go.

(soft music) Come back to center.

Extend your legs.

Left knee in, interlace the fingers right below the left knee, elbows in and gently pull your left knee in.

So good for the digestive system and for your hips.

Feel the fullness of each breath.

Slowly cross the body, left knee to the right, left arm out and gaze over your left shoulder.

Left palm down and breathe.

Feel the left shoulder relax down.

Great stretch here for your lower back, your hips and your upper back and shoulders.

Come back to center, lower your legs.

Bring both knees in, wrap your arms around.

If you can, hold on to your elbows.

If you can't hold your elbows, it's fine to hold your forearms, wrists or maybe just your knees.

Pull your knees in and relax your hips down.

Extend your legs all the way out.

Final shavasana.

Take up as much space as you like and completely relax.

Make sure your shoulders are relaxed, your hips are relaxed.

Connect to stillness in your shavasana.

Settle deeper into peace.

(soft music) Slowly go to your side.

(soft music) And carefully come up to a seated position.

Sit comfortably so you can sit cross-legged or kneel, do what's best for your hips and your back.

Bring your palms together, thumbs to the heart.

Close your eyes.

Bring your thumbs up to your third eye to your source of light, right above your eyebrows.

Namaste.

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