- Welcome to YNDI Yoga.

I'm Lana.

(BIRDS CHIRPING) Enjoy this time to focus on you.

Meet yourself where you are.

(BIRDS CHIRPING) (DRUMBEATS STARTS UP) We begin in a child's pose,(DRUMBEATS) separate your knees.

To either side of the mat, bring your big toes together.

And nestle your torso right between your thighs.

Extend your arms forward and relax your arms and your body down to the ground.

(DRUMBEATS) Close your eyes.

(DRUMBEATS) Feel the ground supporting you.

Connect to stability.

Connect to the earth.

(DRUMBEATS) Leave everything else going on in your life leave that outside.

(DRUMBEATS) Slowly, rise up to a table top.

Place your hands under your shoulders and your knees right under the hips.

Spread your fingers.

Point your index fingers forward.

Root down through your hands.

(DRUMBEATS) Take an exhale.

Tuck your chin in and round your back gaze towards your navel.

(DRUMBEATS) Inhale slowly, lift your gaze point your tailbone up towards the sky.

(DRUMBEATS) Exhale.

Round your back.

Suck your belly in, press the ground away with your hands.

(DRUMBEATS) Inhale slowly.

Lift your gaze, lift your chin.

Open.

Fill the lungs.

Exhale slowly, empty and exhale out every last drop of air.

Inhale slowly, Fill your lungs up.

Breathe into the lower lobes of your lungs.

(DRUMBEATS) Exhale slowly, empty.

Point your tailbone down as you round the back.

Inhale, lift your gaze.

(DRUMBEATS) Exhale downward facing dog so you can walk your hands forward.

A couple of inches first.

Lift your hips up.

Separate your feet about hip width.

Spread your fingers and bend your knees.

Peddle out your legs.

(DRUMBEATS) Connect to your hands rooting down as you spread the fingers, pulling your index fingers forward and press down through the tops of the palms and set your shoulders up towards your hips.

(DRUMBEATS) Go into stillness, bend both of your knees lift your heels, push your thighs back.

(DRUMBEATS) Feel the steady flow of the breath.

(DRUMBEATS) Press down between your index finger and thumb.

(DRUMBEATS) Look up to your hands, walk your feet all the way up to the top of the mat.

(DRUMBEATS) Inhale.

Flat back.

You can bring your hands to your shins.

(DRUMBEATS) Exhale.

Fold, palms together, thumbs to your heart round all the way up.

(DRUMBEATS) You can have your feet together or hip width apart inhale, reach your arms up overhead.

Look up to your hands.

A little backbend.

(DRUMBEATS) Exhale hinge from your hips forward bend.

(DRUMBEATS) Bring your hands to your shins.

Inhale.

Flat back, step your right foot back for a lunge left knee right over the left ankle gaze forward.

Energize your back leg.

Lift your right hamstring up towards the sky and square off your hips.

(DRUMBEATS) Relax through your shoulders, belly in strong.

Step your left foot back to plank pose gaze slightly forward and plank lift up through your rib cage and slowly, in control, come all the way down to your belly.

Uncurl your toes, spread your fingers.

Peel your chest up for a Cobra, elbows in and down.

Open up through your chest.

Lift your heart up to the sky with the hips heavy on the ground.

Slowly, take it back to a downward facing dog, hips up high, relax your head down feel the breathing and pull your navel into your spine.

Press the ground away with your hand.

Stay connected to your hands rooting down, press down to lift, lift up out of the wrist and up out of the shoulders.

Inhale, lift your right leg up.

Exhale.

Carefully step forward lunge.

So the right knee is right over the right ankle.

Straighten your back leg.

If you have a back injury or your hamstrings are very tight from downward dog, you can lower your knees and then walk your right foot up to a lunge.

Modify as you need to, as modifications are a sign of wisdom.

In your lunge square off your hips.

Bring your left hand right inside your right foot, right hand to your right hip and slowly revolve mid upper back.

Extend your right arm up towards the sky.

Cactus your right arm, bend your right arm here and squeeze your right shoulder blade into your back.

Open up your chest and your heart up to the sky more like a little back bend.

Lower your right hand down to the top of the mat.

Step your left foot up to the right.

Forward, fold, palms together, thumbs to the heart, round up.

Inhale, reach your arms up.

You can bring your palms together a little backbend.

(DRUMBEATS) Exhale hinge from your hips forward, fold, Utanasana.

It's fine too to have your hands on your thighs as you come down.

(DRUMBEATS) Inhale, step your left foot back for a lunge right knee over the right ankle.

Gaze forward, energize your back legs.

Squeeze your left thigh and square off your hips distribute the weight evenly between both of your hands and step back to plank pose.

Engage your thighs and your glutes.

Keep everything tight and slowly come down to your belly or you could do a Chaturanga.

Inhale to upward dog or Cobra pose.

In upper dog, the hips and the knees lift up off the ground chest forward and up shoulders down and back and lift your gaze.

Exhale back downward facing dog, lift your hips up high.

Feet about hip width apart gaze between your feet or your thighs.

Still your gaze.

Extend through the arms.

Enjoy the breath in and out through the nose.

The heels can lift.

You can bend the knees.

Inhale, lift your left leg.

Exhale carefully step for a lunge or you can lower your knees down again and walk your left foot up.

Square off your hips in the lunge, gaze forward and open up through your chest, left hand to left hip, revolve mid upper back, extend your left arm, spread your fingers, lift your gaze.

Bend your left elbow here, cactus your arms, squeeze your left shoulder blade in on your back.

Open up your chest and your heart up to the sky, little backbend.

Lower your left hand down to the top of the mat.

Step your right foot up to the left, soften the knees, palms together, thumbs to the heart roundup Inhale, reach your arms up, lift your gaze, lift up out of the lower back.

Exhale.

Hinge from your hips, forward fold.

Inhale, flat back, gaze forward.

Exhale, fold forward.

Keep the weight forward.

Inhale, flat back, you can have your hands on your shins.

Walk back to plank pose, press the ground away.

Gaze forward, you can either come down to your belly or Chaturanga.

Hug your elbows in.

Inhale to upward dog.

Press the ground away with your hands or you can do a Cobra again with your hips on the ground bending the elbows.

Exhale, back downward facing dog, relax your head down.

Let your head completely relax.

Inhale lift your right leg.

Exhale.

Carefully, step forward, lunge as light as you can or you can lower your knees and walk your foot up.

Keep your back heel lifted, hands to the hips, Upper body up.

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

Arms up overhead.

Spread your fingers.

Explore this, bend your back knee and see how that feels.

or you can keep your back leg straight.

Cactus your arms, bend your elbows, lift your gaze.

Open up to your chest as you engage our back body.

Squeeze your shoulder, blades in together at the back.

Lower your back knee in and down, so both knees are at right angles, palms together, overhead and round your back, nose, forehead to knee bowing forward.

Inhale, lift back up.

Exhale, cactus your arms to make sure the top of your left.

foot's flat down, little backbend, shine your heart up to the sky.

Route your left shin to the ground, lower your hands down and step it back to a downward dog.

Spread the fingers wide.

Shoulders up towards the hips.

(DRUMBEATS) Inhale, lift your left leg.

Exhale lightly.

Step forward, lunge.

Left knee over the left ankle, hands to the hips, upper body up, arms up overhead.

Bend your back knee here too.

Make sure your hips stay square.

Push the weight a little forward.

Bend your elbows, cactus the arms, lift your gaze spread your fingers.

Retract your shoulder blades on your back.

Squeeze them in together, Lower your back knee and down palms together, overhead and round your back nose, forehead to knee.

Inhale, lift up, arms up, exhale, cactus your arms.

Open up.

So your heart center, lift your gaze, Lower your hands back down to the top of the mat, step it back, downward facing dog.

Soften the knees.

Feel your feet connected down to the ground.

Your heels can lift.

Look up to your hands.

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

Inhale, half lift.

You can have your hands on your shins, exhale, fold, palms together, thumbs to the heart and round all the way up.

Inhale.

Reach your arms up.

Interlace the fingers.

Release your index.

Take this into a back bend.

Lift up out of your lower back.

Legs straight, strong.

Come back to center, hinge from your hips, forward fold, Inhale, flat back, lengthen, gaze forward.

Exhale, fold.

Inhale.

Lift your gaze from the lookup position.

Walk back to plank pose.

Shift the weight forward.

Belly and thighs tight.

Chaturanga, elbows in.

Inhale to upward dog or Cobra.

Push your chest forward and up, shoulders down and back.

Soften your elbows.

Exhale back downward facing dog, (DRUMBEATS) Inhale, lift your right leg.

Exhale.

Step forward.

Warrior two, spin your back heel down.

Inhale.

Open up, open up your arms.

Your arms are parallel to the ground and gaze over your right hand.

Shoulders down.

Bend into your right knee so your right knee is right over your right ankle.

Inhale, lift up, lift your arm, straighten your right leg.

Exhale, lower, Warrior two.

Look over your right hand.

Inhale, straighten your right leg.

Lift your arms up.

Exhale, Warrior two.

Inhale, lift, lengthen up.

Exhale, lower.

Look over your right hand.

Right palm up.

Reverse your Warrior.

Lower your left to your left leg.

Lift your gaze.

Lift your heart up high.

Windmill your hands down to the top of the mat.

Step back to plank.

Elbows in, Chaturanga.

Lead with your heart.

As you come up to your upward dog, get a little higher and taller.

(DRUMBEATS) Exhale, back downward facing dog.

Inhale, lift your left leg.

Exhale, step forward, Warrior two.

Bend your left knee so your left knee is right over your left ankle.

Arms out.

Feel the energy through your arms, through your fingertips.

Lower down.

Inhale, lift up.

Straighten your left leg arms up overhead.

Exhale, Warrior two.

Inhale, lift.

Lift your arms.

Exhale, lower, Warrior two.

Inhale, lift, lengthen up.

Exhale, lower, Warrior two.

Still the gaze.

Left palm up, reverse your Warrior with your hips down low, lift your left arm up, lift your chest up, your heart up.

Feel the stretch through your left side body.

Keep bending into your left knee.

Windmill your hands down to the top of the mat, step back to plank, and exhale.

Come all the way down to your belly.

Inhale, lift your chest, Cobra.

Exhale, back downward facing dog.

(DRUMBEATS) Step your right foot up about a three foot distance and turn your back toes out slightly.

Hands to your hips, come all the way up.

Parsvottanasana.

Bring your arms behind your lower back you can hold your elbows, or your forearms.

If your shoulders are open, you can bring your palms together behind your back.

Always know you can always hold your elbows, your forearms or your wrists too.

With this straight back, slowly, come forward.

Keep your lower belly and tight and the legs straight.

We're stretching the backs of the legs and also the lower back, press down with the big toe mound of your right foot.

Keep lengthening through the spine, lower belly in tight.

Inhale, lift all the way up, 180 turn and face the other way.

Square off your hips, take an inhale and exhale, slowly come forward.

Center your torso over your left leg, press down with the big toe mound of your left foot.

(DRUMBEATS PLAYING) Draw your right hip a little forward, left hip, a little back, lower belly in.

If your hands are in reverse Namaskar, reverse prayer behind your back, press your palms together.

Inhale, come all the way up.

Turn to the side and parallel your feet and separate your feet to little wider.

Arms out, palms up, lift your gaze.

Feel your heart center opening.

Lead with your heart, come all the way down.

Bring your hands down to the ground.

Extended downward dog.

Walk your hands out in front of you, keeping your hips right above your ankles.

So your upper body's in a downward dog position, but it's not weight bearing for the upper body.

Bring your hands to your hips.

Inhale, lift up through your chest.

Come all the way up.

Interlace the fingers behind you.

You can have a loose grip or a tight grip.

Lift your gaze, lift your chest up high and slowly come forward.

Bend the knees, arms up and over.

Stretching your shoulders.

(DRUMBEATS) Be very careful and gentle with your shoulders here.

You can always skip this if you have a shoulder injury.

Inhale, come all the way back up.

Release the grip.

Step your left foot to the right, face forward and arms down to the side.

Stand up tall.

Tree pose.

Weight to your left leg.

You can bring your right foot to your inner left calf or your inner left thigh.

Palms together, thumbs to the heart center.

Press your left foot down.

Distribute the weight evenly on the soles of your left foot.

Press down and lift everything else up from there.

You can lift your arms up overhead.

Stay connected to your strong foundation as you get taller in your tree.

Being ready for new possibilities.

Feel the energy through your arms, through your hands.

Bring your palms back down through heart center, right knee forward, right foot down.

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

Palms together, thumbs to the heart.

Reach the crown of your head up towards the sky.

You can keep the palms together or extend your arms up overhead.

Feel the breath here.

Feel the earth below you, the sky above you.

Get taller in your tree.

Bring your hands, back down through heart center.

Bring your left knee forward and left foot down.

Inhale.

Lift your arms up overhead.

Exhale, swan dive, fold.

Inhale, flat back.

Walk back to plank, pose and control.

come all the way down to your belly.

Chin on the mat, full locus, arms out to the side, palms down.

Bring your legs together and point your toes like straight and strong and lift up, chest up, legs up, arms up.

Balance on your hip points.

So use your back body to lift.

Come all the way down.

Interlace the fingers behind you and slowly lift.

Lift your chest up, your legs up, gaze forward, or even at the ground in front of you here.

Pull your knuckles back and keep your legs together.

You can pull your knuckles back and lower down.

Bring your hands under your shoulders and push back to an extended puppy dog pose.

From a table top, you can walk your hands forward and lower your chest down, your forehead down.

Keep your hips right above your knees.

This is gentle backbend.

If it's comfortable for you and your chest is on the ground, or close to the ground, you can bring your chin to the ground here.

Think of pointing your tailbone straight up towards the sky Slowly, come up and camel.

Stand on your knees, separate your knees, hip width, feet hip width, curl your toes under.

Bring your hands to your lower back.

Fingers point down and relax your head back.

Squeeze your shoulder blades and lift your sternum up towards the sky.

One hand back at a time to each heel, thumbs on the outside, fingers on the inside.

Keep your hips right above the knees.

Lift your chest up, your heart up.

Feel the strength in your lower body.

As you open up the upper body.

One hand up at a time to your lower back.

Come all the way up.

Uncurl your toes and kneel.

Sit on your heels.

Bring your hands to your lap, palms up, and take a breath.

(DRUMBEATS PLAYING) Second set.

Stand up on your knees.

Your toes can be curled under or your feet can be flat down.

Arms up overhead, palms together, lift your gaze, and reach up towards the sky.

And with time, bring your arms back little by little.

You can use your gaze to look back and then bring your arms back.

Keep your hips right above your knees.

Again, feel the strength in your legs.

Feel your foundation strong.

Go back more.

Slowly, come all the way back up.

Kneel, hands on the lap, palms up, being ready to receive and take a breath.

(DRUMBEATS) Turn around and lie on your back for bridge.

Bend your legs, you can walk your feet in so your fingertips touch the backs of your heels, feet about hip width apart or a little wider than hip width and lift your hips up.

You can have your arms straight here, flat down, palms down.

Press the ground away with your feet and your arms gaze straight up towards the ceiling or towards the sky.

Engage your glutes.

This is so good for strengthening the backside of the body and stabilizing the knees.

Slowly lower all the way down.

You can do another set of bridge or if camel is stable for you, with your hips above your knees, you can do wheel.

Separate your hand shoulder with the part, press down and lift up.

Feet parallel to each other.

Keep pressing the ground away with your hands.

So push your chest forward and breathe slowly here.

This feels so good for the back.

Chest forward, breath.

Hips up higher and then, slowly, and in control, come all the way down.

(DRUMBEATS PLAYING) Supta Baddha Konasana.

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 And trust this here.

Trust your heart.

Trust your gut.

We purge away what's not serving us in our practice to connect to what is serving.

Bring your knees in.

Supine twist.

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

Extend your right arm out, right palm down and gaze over your right shoulder and relax here.

Your left hand can be outside your right knee, gently, press down.

Come back to 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 and gaze over your left shoulder.

Feel the ground support you.

Relax and let go.

Come back to center.

Extend your legs all the way out for our final relaxation, final Savasana.

If you're comfortable with closing your eyes, you can close your eyes and feel your body heavy in the ground.

Feel your whole body, relax.

(DRUMBEATS PLAYING) Bring your focus to your heart space and breathe slowly into your heart.

Notice if you have any tension anywhere in your body.

Take a slow inhale, gently guide your breath to that area of tension, massage it with your inhale and with your exhale, let it go and let it release.

(DRUMBEATS PLAYING) Take another slow inhale and gently guide your breath to any area of tension and exhale slowly.

Let it go.

Feel the healing energy come in with each breath.

Feel it enter your body and with your exhale, feel that healing energy, settle into your body.

Enjoy relaxing and take this time to listen, to listen to your body, to listen to your heart without judgment.

Slowly, bring your knees in, and go to either side to a fetal position.

Rest here.

And remember to be kind and gentle to yourself, off the mat as well.

Come all the way up to a seat.

You can sit comfortably kneel or sit cross-legged, palms together, thumbs to your heart center And envision the glowing light coming from your heart space.

Softly, open your eyes.

(DRUMBEATS)