- Welcome to YNDI Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(insects chirping) Stand tall.

You can have your feet together or hip-width apart.

Arms to your side, relax your shoulders down and back.

Connect to your body in this space.

Root your feet down into the earth, down into the ground.

Lengthen up through your spine.

Reach the crown of your head up towards the sky.

We're going to connect with the expansive space around us with the expansive space within us.

Bring your palms together, thumbs to your heart.

You can close your eyes and drop into your breath.

Slow inhale through the nose and slow exhale through the nose.

Feel the fullness of each breath.

Open your eyes.

Bring your arms to your side and take an inhale.

Reach your arms up high.

Reach your fingertips up towards the sky, and exhale, sweep your arms back down, palms together, thumbs to the heart.

Inhale, slowly fill your lungs.

Reach your arms up.

Reach as high up as you can.

Exhale, slowly bring your arms down, palms together, thumbs to the heart.

Inhale, fill your lungs.

Reach your arms up, lift your gaze.

Exhale, bring your arms back down to your side.

Palms together, thumbs to the heart.

Inhale, lift your arms up high, reach up.

Exhale, bring it back to center, thumbs to the heart.

Inhale, fill your lungs.

Root your feet down into the earth.

Lift your gaze.

Exhale, swan dive.

Hinge at your hips and fold forward.

You can bring your hands to your thighs or hands straight down to the ground or hands to your shins.

Inhale, flat back, lengthen through your spine.

Walk back to Plank Pose.

Lift up through your ribcage.

Gaze forward.

You can lower your knees down to modify, and slowly come all the way down to your belly.

Hug your elbows in.

Uncurl your toes.

Lift your chest up for Cobra Pose.

Shoulders down and back.

Exhale it back, Downward Facing Dog.

Lift your hips up high.

Separate your feet hip-width apart.

You can soften your knees.

Spread your fingers.

Look up to your hands and notice the symmetry with your hands.

Point your index fingers forward, and connect to the wide base of your hands as you spread your fingers wide.

Set your shoulders up towards your hips.

Keep actively lifting your hips up.

Slowly walk your feet all the way up to the top of the mat.

Bring your hands to your shins.

Inhale, flat back.

Gaze forward.

Exhale, fold.

Inhale, reach up.

Reach your arms up overhead, stand up tall.

Exhale, palms together, thumbs to the heart.

Inhale, reach your arms up high.

Take up space.

Exhale, hinge from your hips, forward fold.

Uttanasana.

Inhale, full breath.

Gaze forward.

Hands on your shins.

Walk back to plank.

Now the hands are on the ground.

Gaze forward, belly in.

Lower your knees down to modify.

We're going to do a Chaturanga, elbow in.

Come down just halfway so your elbows are 90 degrees.

Inhale, push your chest forward and up for Upward Facing Dog, do a cobra to modify.

Exhale back, Downward Facing Dog.

Relax your head down.

Press your hands down into the ground to lengthen through your arms.

Lift up through your arm bones.

Feel the fullness of each breath here.

Breathe in and out through the nose.

Slow and steady breathing.

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

Bring your hands to your shins.

Inhale, flat back, gaze forward.

Keep your weight forward.

Exhale, fold.

Inhale, rise up.

Sweep your arms up overhead.

Lift your gaze, palms together, thumbs to the heart, recenter.

Inhale, lift your arms.

Lift your gaze up high.

Exhale, swan dive, fold forward.

Inhale, flat back.

Shoulders back, walk back to Plank Pose.

Belly in, thighs tight.

Hips tight, everything's strong.

Come down halfway, elbows in.

Inhale to Upward Dog or cobra.

In Up Dog, the hands are right under the shoulders.

Shoulders down.

Chest forward and up.

Exhale back, Downward Facing Dog.

Relax your head down.

Feel your breath guiding you in your practice.

Soften your knees, point your tailbone up to the sky.

One-leg Down Dog.

Lift your right leg and flex your foot.

Square your hips so your right toes point down, heel points up.

Point your right toes, externally rotate the hip, and lift your leg up high.

Lift it up as high as you can, and keep your shoulders square to the ground.

Tuck your lower ribs in.

Square off your hips.

Draw your knee into your chest and step forward, lunge.

So your right knee's right above the right ankle.

You can modify that transition if your back or your hamstrings are tight by bringing your knees down to a tabletop, and step your right foot up to the lunge.

Move mindfully and carefully.

In your lunge, bring your hands to your hips.

Lift your upper body up.

Right knee right above the right ankle.

You can soften your left knee if you need to.

Think of pointing your tailbone down.

Lift your arms up.

Reach up through your arms, through your hands.

Palms face each other.

Lift your gaze, such a strong pose.

Go to your breathing in and out through your nose.

Lower your hands down.

Frame your right foot and step it back to a Downward Facing Dog.

Adho Mukha Svanasana.

Externally rotate your shoulders.

Lift your left leg up for a one-leg Down Dog and flex your foot.

Keep your hips square.

Point your left toes.

Open your hip.

Lift your leg up high, tuck your lower ribs in.

Lift up out of your wrists and up out of your shoulders.

Enjoy this nice stretch through the left side of the body.

Square off your hips, flex your left foot.

Exhale, draw your knee in and step forward lunge or lower your knees down to a tabletop and walk your foot up.

Find the right angle with your left knee.

The right heel's lifted up high.

Hands to your hips.

Peel your chest up.

Getting ready for crescent lunge.

Notice your hips square.

Fine to bend your back knee if you need to.

And lift your arms up overhead.

Lift your gaze.

Shine your heart up to the sky.

Reach through the arms and feel the energy releasing up to the fingertips.

Stay with the breath in and out through the nose and push your hips a little forward.

Lower your hands down to the top of the mat and step it back, Downward Facing Dog.

Lift your hips, push your thighs back.

Lift your right leg.

Step forward to Warrior 2 or lower your knees to walk your foot up.

Press down with your feet and open up big.

Shoulders above the hips.

Bend your right knee so your right knee's right above your right ankle.

Connect to your center, torso centered over your hips, and gaze over your right hand.

Root down through your feet, belly in strong.

Take up space.

Lift your arms up overhead.

Interlace the fingers, palms face up towards the sky.

Keep your hips down low.

Take this into a reverse.

Tilt your torso to the left.

Gaze through your right armpit and up.

Extend through your arms.

Come back to center.

Now bring your torso to the right, line your left arm with your left leg.

Look up to the sky.

Hands down to the top of the mat and step it back to a Downward Facing Dog.

Soften your knees.

Push your thighs back.

Lift your left leg.

Step forward, Warrior 2, Virabhadrasana 2.

Inhale, windmill your arms up, shoulders above the hips.

Hands in line with the shoulders or even slightly above.

Feel expansive in your pose.

Gaze over your left hand, root down through your feet.

Sides of the body long.

Lift your arms up overhead.

Interlace the fingers, palms up towards the sky.

Knit your lower ribs in together here.

Tilt your torso to the right.

Gaze through your left armpit and up.

Enjoy this deep stretch through the left side body.

Come back to center.

Tilt your torso to the left.

Line your right arm with your right leg.

Keep your shoulders square.

Hands down to the top of the mat and step it back, Downward Facing Dog.

Relax your head down.

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

Bring your hands to your shins.

Inhale, lift your heart, flat back.

Exhale, fold.

Inhale, sweep your arms up.

Lift your gaze.

Exhale palms together.

Thumbs to your heart chakra.

Inhale, lift your arms.

Lift your gaze up to your hands.

Exhale, hinge from your hips, forward fold.

Inhale, wave up through the spine, flat back.

Walk back to Plank Pose.

You can always have your knees down to modify.

Come down halfway, elbows into the side.

Inhale to Up Dog.

Lift up out of your lower back.

Come up a little higher.

Exhale back, Downward Facing Dog.

Inhale, lift your right leg up.

Exhale, step forward, Warrior 2.

Left foot flat down and inhale.

Windmill your arms, open up big.

Distribute the weight evenly between your feet.

Feel your arms strong.

Feel the energy moving through your arms.

Gaze over your right hand.

Right palm up, reverse your Warrior.

Lift your right arm up high, left hand to your left leg.

Extended angle, right forearm to thigh.

Sweep your left arm right up over your head.

Inhale, sweep it back up to Reverse Warrior.

Lift your gaze.

Exhale it down to extended angle.

Gaze up towards the sky.

Inhale, come back up to reverse.

Lift your gaze and now straighten your right leg.

Keeping the reverse action with your upper body.

Bend your right knee.

Windmill your hands down to to the top of the mat and step it back to a Downward Facing Dog.

Relax your head down.

Inhale, lift your left leg up.

Exhale, step forward, Warrior 2.

Root down with your feet and inhale.

Open up your arms big, shoulders above the hips.

Have a soft gaze over your left hand.

Feel expansive in your pose.

Left palm up, reverse your Warrior.

Exhale, extended angle.

Bring your forearm to your thigh.

Sweep your right arm up over your head.

Inhale, reverse.

Take up as much space as you can.

Exhale, extended angle.

Gaze through your armpit and up.

Inhale, reverse.

Left arm up high.

Straighten your left leg.

Root down with your feet.

Lift your gaze.

Keep the reverse action in your upper body, stretching through the left side.

Bend your left knee.

Windmill your arms down to the top of the mat and step it back to a Downward Facing Dog.

Lengthen your neck.

Walk your feet slowly back up to the top of the mat.

Inhale, flat back.

Shoulders back to the hips.

Exhale and fold forward.

Inhale, rise.

Root down with your feet as you lift your arms up overhead.

Exhale, palms together.

Thumbs to the heart center.

Bring the weight into your left leg.

Right heel to your left ankle.

Right foot to the inner left calf.

Right foot to the inner left thigh.

Bring your palms together and thumbs to your heart center.

Press your left foot down and lift your left hip up higher.

Lengthen up through your spine.

You can stay here with your hands together or interlace the fingers and bring your arms up overhead.

Palms up towards the sky.

Getting taller in your tree.

Thread the lower ribs together here.

Feel your core strong.

Bring your palms together.

Thumbs to the heart, right knee forward, right foot down.

Weight to your right leg, left heel to your right ankle.

Left foot to the inner right calf or the inner right thigh.

Bring your palms together.

Thumbs to your heart center.

Right away, actively press your right foot down to lift everything up from there.

You can have your palms together or interlace the fingers, bringing your arms up overhead.

Palms face up, belly in strong, and breathe in and out through the nose.

Feel your right foot rooting down into the earth.

Bring your palms back together.

Thumbs to the heart, left knee forward, left foot down.

Slowly make your way down to the the ground.

So we're going to go into Camel Pose.

So separate your knees six inches, feet six inches apart.

You can curl your toes under.

Bring your hands to your lower back, fingers point down, and bring your shoulder blades in on your back and lift your sternum up high.

You can lift your gaze.

Option one is to stay here.

Option two is to go back a little bit more.

Then eventually grab for each heel, thumbs on the outside, fingers on the inside.

Keep your hips right above your knees so the structure is strong, your foundation is strong.

Lift your chest up high.

If it's comfortable for you, you can relax your head back, stretching your throat, balancing your throat chakra.

Slowly come all the way up.

One hand up at a time, support yourself.

Uncurl your toes.

Sit down to your heels.

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

Bringing your forehead down to the ground.

Take an inhale and exhale, melt into the ground a little bit more.

Relax your hips, relax your back.

Walk your hands back up and stand up on your knees for another set of camel.

Now keep your feet flat on the ground.

Knees hip-width apart, feet hip-width apart again.

Sweep your arms up overhead, palms together.

Lift your gaze up to your hands and lift your heart up high.

That is most important, to keep lifting and lifting up out of the lower back.

With time, you can bring your arms back, but keep your hips right above your knees and gaze towards your fingertips.

Use your gaze to guide your arms back.

Come all the way back up carefully.

Sit down in Child's Pose.

Open your knees, walk your arms forward and reconnect to your breath.

Slow inhale to observe.

Slow exhale to let go and release.

Come all the way up and lie on your back.

We're going to get ready for Bridge Pose.

Separate your feet about shoulder-width apart.

Feet parallel.

Your fingertips can touch your heels, so walk your feet in as much as you can.

Just doing the best you can.

Press down and lift your hips up.

Your arms can be straight, palms flat down on the ground.

Gaze up, eyes open.

Press your arms down.

Press your feet down as you lift your hips.

Engage your glutes here.

Keep lifting your hips up high.

This is so good for your knees as well as strengthening the backside of the body.

Take your time.

Slowly lower it down one vertebrae at a time and extend your legs.

Another set of bridge or you can go into wheel.

If you were able to hold your feet in Camel Pose easily, you can try wheel here.

But bridge is always an option as well.

In wheel, separate your feet shoulder-width, same as bridge.

Hands are by the shoulders, and slowly push up.

Feet stay parallel.

Extend through your arms, externally rotate your shoulders.

Keep lifting your hips up and push your chest forward through your arms.

Breathe in and out through the nose.

Feel your arms lengthening.

If you need relief for your back, you can lift your heels, go high up on your toes.

Keep lifting your hips up and chest forward.

Take your time as you slowly exit.

Slowly come down and roll it out carefully and slowly.

Extend your legs, arms in to the side.

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 on your heart.

This practice is balancing our throat chakra, our ability to communicate and express ourselves and speak our truth.

And our truth comes from our heart.

Breathe into your heart space here.

(insects chirping) Bring your knees in and extend your legs all the way down.

(insects chirping) Bend your legs, feet on the ground.

Scoot your hips to the right.

Bring your knees in.

Lift your feet up and lower your knees to the left.

Extend your right arm out.

You can have your palm down on the ground.

Gaze over your right shoulder.

Relax here.

You want to be comfortable so there's no strain.

With the right palm down, you can ground your right shoulder.

Come back to center, feet on the ground.

Scoot your hips to the left.

Lift your feet, knees in and over to the right.

Gaze over your left shoulder.

So you want the crown of your head pointing straight up and your tailbone pointing down.

That's why we scoot the hips first before we twist.

Relax here.

Feel your left shoulder melt into the ground.

(insects chirping) Come back to center.

Extend your legs all the way out.

Lift your arms up overhead.

Hold onto your right wrist.

Relax your arms to the ground.

Cross your right ankle over your left ankle, and walk your arms and your legs to the left for a gentle, deep stretch through the right side body.

Close your eyes.

Breathe in and out through the nose.

(insects chirping) Feel your body long.

Come back to center.

Switch your grip.

Hold your left wrist, left ankle on top of the right ankle, and walk your arms and your feet to the right, creating a half moon shape with the body.

You can close your eyes here.

Breathe into the stretch, going through the left side of the body.

(insects chirping) Rest in this expansive pose.

(insects chirping) Bring your arms and your legs back to center for final relaxation.

Shavasana, close your eyes.

Be comfortable.

If it's comfortable for you, palms face up to receive fresh new energy.

Feel the power of your practice connecting your individual life force energy with universal life force energy.

Suffering can happen from separation.

Our yoga practice dissolves the walls of separation, so we can feel a deeper connection to within us and to everything around us.

(insects chirping) (insects chirping continues) (insects chirping continues) (insects chirping continues) (insects chirping continues) Go back to your breathing, in and out through the nose.

Feel the breath deepen.

And bring your hands up to your heart, your source of unconditional love.

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

Hold on to this expansive space that you've cultivated from within.

Come up to a seat and sit comfortably.

You can sit cross-legged or you can kneel.

Have your hands on your knees or on your lap.

Sit up tall, create more space up through your torso, and bring your lungs forward so you can breathe with more ease.

Palms together, thumbs to your heart center.

(insects chirping) Slowly open your eyes.

(insects chirping) (gentle music) (upbeat music)