- Welcome to YNDI Yoga.

(birds chirping) I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

As we begin this class, you can have a folded blanket, a block or two you, a pillow, if you have by your side (gentle ethereal music) in case you need it for support.

We're going to begin in a child's pose.

Separate your knees so you can nestle your torso right between your thighs.

Bring your big toes together and relax your hips down.

Relax your body down to the ground, down to the earth.

Close your eyes and feel the ground support you.

We'll be holding all the postures for a little longer so I invite you to close your eyes and follow the flow of your breath.

Slow down the breathing to quiet the mind.

Relax your hips.

Relax your back.

Meet yourself in a place of effortlessness.

Take a slow steady inhale.

Fill your lungs and exhale to release.

Take another slow, deep breath in and exhale to let go.

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

Can keep your eyes closed.

Can either have your hand separated or place your left hand right on top of the right.

Draw your left hip gently away and breathe deep here.

Make sure there's no strain and you can relax.

By taking a pause, you can build resilience.

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

You can explore where your hands are so you feel a gentle stretch, and again, no strain.

Your hands can be separated or place your right hand on top of the left.

Take a slow inhale and slow exhale.

Feel supported by stillness.

You can keep your eyes closed.

Notice each inhale and notice each exhale.

Bring your hands to center.

Rise up to a tabletop, place your palms under your shoulders, your knees under your hips, and we're gonna do big barrel rolls with the hips.

So slowly bring your hips to the right and back to your heels and to the left and forward.

Can close your eyes and feel the wave up through your spine.

You're taking tension out of the hips and out of the lower back.

These areas of the body can be very tight so enjoy this nice steady movement going clockwise.

Get into any sticky areas and breathe to release tension.

Now go the other direction, counterclockwise.

Feel that nice wave up through the spine.

Close your eyes.

Feel the ground and the earth below you.

Come back to center to a tabletop.

Thread the needle shoulder stretch.

Lift your right arm up high.

Thread your right arm under your left.

You can bring your right ear down to the ground or you can also put your head on a block or a pillow if you need that support.

Your left arm can be bent or you can extend the left arm forward.

Adjust where the weight is on your right shoulder.

Close your eyes.

Settle deep into the breath and deep into stillness.

Releasing tension in between the shoulder blades, another area that can hold tension in the body, in the shoulders and the upper back.

This helps open it up.

And as you relax into stillness, know that this is gonna give you time.

It doesn't take time away.

It's gonna slow down your heart rate and give you more peace and more clarity so you can listen better, communicate better, and have better self-awareness.

Take a slow inhale and slow exhale.

Enjoy the stillness.

Come back up to a tabletop, lift your right arm up high, and lower your right hand down.

Lift your left arm up and thread your left arm under the right, going into the other side.

So you can put the side of your left face down or on a block or a pillow.

Your right arm can be bent with your right palm down or extend your right arm forward, straightening the arm.

Can adjust where the weight is on your shoulder so you're comfortable and you're giving yourself a little massage here for your shoulder and your upper back.

With your eyes closed, notice the inhale moving through the body.

And with your exhale, release anything that's weighing you down 'cause we can hold a lot on our shoulders.

Take a deep breath in and slow exhale to release a little more.

Continue to follow the flow of the breath.

Slow inhale, slow exhale, release a little more.

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

And as you slow down, you can access more space within.

Slowly come back up to the tabletop.

Lift your left arm up, reach up through your fingertips and lower your left hand back down.

Come to a seat for baddha konasana.

Bring the soles of your feet together.

You can adjust where the feet are.

They can be a little farther away from you.

You wanna make sure you have a stable base so point your tailbone slightly back.

Make sure you're not sinking into your lower back.

So in this posture, you can sit on a block or a folded blanket as well or a pillow if you need that support.

When you're comfortable here in this foundation, you can slowly bring your body forward, rounding the back.

So we're stretching the inner thighs, the hips, the knees.

Close your eyes.

Your breath is an indicator of how you're doing.

Enjoy the calmness of the breath, activating your parasympathetic nervous system, your ability to relax.

Slow inhale and slow exhale.

With each breath, relax a little bit more.

Come all the way up.

Face your right knee and walk your arms out to the side going in the direction of your right knee so it's like a 45 degree angle and keep your left hip down.

You can close your eyes and relax here.

Release any extra effort in your body.

Feel the space you're creating with each breath.

Come all the way up.

Face your left knee and walk your arms out.

Keep your right hip down.

Close your eyes.

Connect to the peaceful energy of your breath.

And as we control the breath, we can control how we feel.

Not only stretching the hips and the lower body but also relieving tension in the lower back.

Come all the way up to center and lie down on your back.

Get ready for a spine twist.

Bend your legs, feet on the ground, scoot your hips to the right, bring your knees into your chest and over to the left.

Extend your right arm out.

Your left hand can hook outside your right knee if you like to or your left arm can be extended out.

Look over your right shoulder, close your eyes.

Feel supported and melt into the ground.

Stretching the hips, the lower back, the upper back, and the shoulders.

As we stretch, we improve circulation.

Bringing more nutrients, oxygenated blood flow to these areas of the body that you're stretching.

Take a slow inhale and slow exhale to let go a little deeper.

As you slow down the mind, you slow down the body.

And our body is made up of the mind.

It's all connected.

Lengthen your inhale and lengthen your exhale.

Come back to center, other side, feet on the ground, scoot your hips to the left, bring your knees in and over to the right.

Extend your left arm out, gaze over your left shoulder, and close your eyes.

Can have your right hand outside your left knee if you like to.

Be comfortable and feel supported.

Make sure your body feels supported and feel supported by stillness.

Feel like you're being held.

Feel your exhale linger.

Let go deeply.

Slowly exit, come back to center with your legs, extend your legs out.

Cross your left ankle on your right ankle, bring your arms up overhead, and hold onto your left wrist.

You can walk your feet and your arms to the right.

Your priority is to feel comfortable here so make sure there's no strain.

So you can adjust your body where you feel that gentle stretch, stretching the whole left side body.

And close your eyes.

(birds chirping) With your eyes closed, feel comforted by your breath.

Notice your breath getting softer and there's less effort.

Come back to center, other side, right ankle on left ankle, arms up overhead, and hold onto your right wrist.

Walk your legs and your arms to the left slightly.

It's like creating a half moon shape with the body.

Close your eyes and enjoy the stretch here on the right side body.

Slow inhale to bring in even more peace and exhale to relax even more.

Slow inhale.

Slow cleansing exhale.

Come back to center.

Final relaxation.

Get comfortable.

Separate your legs, your arms.

Close your eyes.

Settle into stillness right away.

Feel your body letting go with your bones heavy on the ground.

With your eyes closed, feel your eyes heavy.

Relax your jaw, relax your entire body.

In this peaceful still place, notice if any revelations arise.

Stay quiet and listen.

(wind rustling) (crickets chirping) Slowly bring your knees in and go to your side to a fetal position.

You can go to either side, keep your eyes closed.

Rest in this peaceful oasis that you've created from within.

Come up to a seat, sit comfortably.

Close your eyes, lengthen up through your spine, palms together, thumbs to the heart.

True peace comes from within.

Hold onto this peaceful place.

(wind rustling) Carry it with you throughout your day.

(gentle music) (upbeat music) (lively music)