- Welcome to YNDI Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(birds chirping) (gong rings) (birds chirping) Come to the top of your mat and stand up tall.

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

Make sure your feet are parallel, and spread your toes down into the ground so you can root down with the four corners of each foot.

Lengthen up.

Reach the crown of your head up towards the sky.

Bring your palms together and thumbs to your heart center.

You can close your eyes and feel your breath in and out through your nose.

Focus on connection in this practice.

Your breath is the bridge between the body and the mind.

Channel the breath through the back of your throat and hear the ujjayi breathing.

Open your eyes.

Inhale.

Lift your arms up overhead.

Seal your palms together up above.

Root your feet down as you reach up.

Exhale.

Hinge from your hips.

Forward fold.

Relax your head down.

Relax your shoulders.

You can turn your head to the right, to the left.

You can squat down, stretch your back, your feet.

Come into a forward fold, and step your right foot back for a lunge, like a runner's lunge, left knee right above the left ankle.

These lunges are so good for your knees and great for your hips and your back.

Focus forward.

Step your left foot back to plank pose.

Focus forward, core in strong.

Focus on your form so you can always have your knees down to modify plank.

If your knees are lifted, keep your belly in tight, and slowly come all the way down to your belly.

Uncurl your toes.

Spread your fingers.

Peel your chest up for a cobra pose.

Shoulders down and back, opening up through your heart.

Exhale it back.

Downward-facing dog.

Lift your hips up high.

Separate your feet about hip width.

Soften your knees.

Lengthen through your spine and tuck your lower ribs in.

Pull your navel into your spine.

Hear the ocean sound of the breath.

If your back is tight, lower your knees down and step your right foot up to the lunge.

If your back and your hamstrings are open, from downward facing dog, lift your right leg up and carefully step forward to a lunge.

Use your core to step forward.

Right knee right above your right ankle.

Lower your left knee to the ground.

Bring your hands up to your right knee and sink into the hips.

Shoulders down.

Lift your arms up overhead.

Reach through your fingertips.

Breathe.

Lift your gaze.

Lift your heart up high.

Come back to center.

Interlace the fingers behind you, and gently pull the knuckles down.

You can have a loose grip or a tight grip.

This is a little back bend.

Squeeze your shoulder blades in on your back.

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

Your back knee can be on the ground, or lift your back knee.

Squeeze your hips together and reach up through your right arm, through your right fingertips.

Lower your right hand down.

Back to your lunge, step your left foot up to the right.

Forward fold.

Palms together, thumbs to the heart.

Round all the way up.

Inhale.

Lift your arms up, palms together overhead.

Little back bend.

(peaceful music) Exhale.

Hinge from your hips.

Come all the way down to a forward fold.

Step your left foot back for a lunge.

Right knee right above the right ankle.

Gaze forward.

Square off your hips.

Keep your belly in tight.

Step your right foot back to plank pose.

Remember, you can have your knees down to modify If your knees are lifted, come forward and come down halfway.

Chaturanga.

Inhale to upward facing dog or cobra.

Lift up high, shoulders down and back.

Exhale, back downward-facing dog.

Go right to your breathing.

Let your head relax down.

Notice how your hands and your feet feel on the ground.

Lower your knees down to a tabletop or lift your left leg up and step forward to a lunge.

Make sure your knee is above the ankle, not coming forward.

Lower your right knee to the ground.

Bring your hands up to your left knee.

Gaze forward.

You can keep your hands on your knee or extend your arms up and breathe.

Try to hear your breath here.

Lower your hips down and forward.

Lift your heart up high.

Spark your fingertips.

Come back to center.

Interlace the fingers behind you.

Gently pull your knuckles down, and open your heart up towards the sky.

Keep the hips coming down and forward.

Lower your right hand down inside your left foot.

Twist.

Extend your left arm up.

You can keep your back knee on the ground or lift your back knee.

Lift up out of your right shoulder.

Spread your fingers wide.

Lower your left hand down.

Step your right foot up to the left.

Forward fold.

Palms together, thumbs to the heart.

Round all the way up.

Inhale.

Lift your arms up.

Reach up to the sky, going back.

Exhale.

Hinge from your hips.

Keep your core in strong to protect your back.

Inhale, flat back.

You can have your hands on your shins.

Gaze forward.

Walk back to plank pose.

Hold everything in tight.

Exhale, down Chaturanga.

Hug your elbows in to the side.

Inhale to upward-facing dog, urdhva mukha svanasana.

Exhale, downward-facing dog, adho mukha svanasana.

Soften your knees.

Inhale.

Lift your right leg.

Exhale.

Step forward to a lunge.

Or you can have your knees down and walk your foot up.

Hands to your hips, upper body up.

Getting ready for crescent, arms up overhead.

Hook your thumbs, palms face forward, and lift up out of your lower back.

Connect to the strength of your legs as you go into this back bend.

Bring your shoulder blades together on your back.

Focus forward.

Lower your back knee in and down, palms together overhead, both knees at 90 degree angles.

Tuck your chin in, and round your back, nose, forehead to knee.

Keep your belly in.

Inhale, lift up, interlace your fingers, release your index.

Squeeze your palms, straighten your arms, and take it back.

Make sure your back foot is flat down so you can push your left shin down for stability.

Come all the way back up.

Lower your hands down, downward-facing dog.

Spread your fingers.

Point your index fingers forward.

Inhale, lift your left leg up.

Exhale, step forward.

Lunge.

Or lower your knees and walk the foot up.

Hands to your hips, upper body up, arms up overhead.

Reach through your fingertips.

Hook your thumbs, palms face forward, and take it back.

Feel the connection with your breath and the connection to the ground and the earth below you.

Lower your back knee in and down, palms together up overhead.

Exhale, round your back, nose, forehead to knee.

Inhale, lift up.

Interlace your fingers.

Release your index.

Connect to your center as you go back.

So make sure you don't swerve to the side.

Connect to your center.

Keep reaching back.

Straighten your arms more.

Come all the way back up.

Lower your hands down and step it back.

Downward dog.

Feel the wide foundation of your base.

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

Inhale, lift your heart.

Exhale, fold.

Inhale, rise.

Arms up, reach up to the sky.

Exhale.

Palms together, thumbs to your heart center.

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

Root down with your feet.

Exhale.

Hinge from your hips, forward fold.

Keep the weight forward in your forward fold.

Inhale, lift your gaze.

Walk back to plank pose.

Exhale, Chaturanga.

Hug your elbows in.

Inhale to upward dog or cobra.

Shoulders down, chest forward and up.

Exhale, downward-facing dog.

Relax your head down.

Soften your knees.

Inhale, lift your right leg.

Exhale, step forward.

Warrior two.

Open up big, arms out to the side.

Warrior two.

Gaze over your right hand and let your hips come down a little deeper.

Lift your arms up, interlace your fingers.

Palms face up towards the sky.

Lengthen through your arms.

Take this into reverse with that interlaced grip.

Tilt your torso to the left.

Look through your right armpit and up.

Come back to center.

Tilt your torso to the right.

Line your left arm with your left leg.

Look through your left armpit and up.

Hands down to the top of the mat, and step it back, downward-facing dog.

Inhale, lift your left leg.

Exhale, step forward.

Warrior two.

Open up big, shoulders right above the hips, and gaze over your left hand.

Arms in a nice straight line.

And now lift your arms up.

Interlace the fingers.

Palms face up towards the sky.

Knit your lower ribs in.

Little scoop of the tailbone.

Gonna take this into reverse.

Tilt your torso to the right.

Look through your left armpit and up, and reach through your arms, through your palms.

Come back to center.

Tilt your torso to the left.

Look through your right armpit and up, and reach through your arms.

Line your right arm with your right leg.

Building strength, endurance.

Hands down to the top of the mat.

Step it back.

Downward-facing dog.

You're downward dog, relax your head down.

Step your right foot up just a three foot distance.

Turn your back toes out slightly.

Hands to your hips.

Rise all the way up.

Bring your arms behind you.

You can hold your forearms, your elbows.

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

If you do that, try to keep your palms sealed together.

Knit your lower ribs in together and slowly come forward with a straight back.

Remember, you can always hold your elbows or your forearms as well.

Focus a little forward.

Lengthen your neck.

Keep your front leg straight.

Press down with the big, tall mound of your right foot.

If your hands are in reverse namaskar, press your palms together.

Come all the way up.

Pivot on your heels, 180 turn, and face the other way.

Make sure your back foot's at 45 degrees.

Keep your back straight.

You can hold your elbows, your forearms, or keep your palms together in reverse namaskar.

Slowly come down with a straight spine.

Through inhale, feel the spine lengthen.

Exhale, come down a little deeper.

Press down with the big toe mound of your left foot.

In reverse namaskar, press your thumb mounds together.

Gaze a little forward.

And inhale, come all the way up.

Turn to the side.

Bring your arms out, palms up.

Lift your gaze.

Inhale.

Exhale, fold all the way down.

Bring your hands to the ground, and make sure your feet are parallel here.

Place your left hand underneath your left shoulder.

Extend your spine.

Right hand to right hip, and revolve mid upper back.

If the right shoulder's above the left, lift your arm and spread your fingers.

Press your right hip down.

Look down, right hand down, left hand to left hip.

Lift up through your chest.

Gaze a little forward, and revolve mid upper back.

If the left shoulder's above the right, you can lift your arm.

Spread your fingers.

Push your left hip down.

Keep your lower belly in tight.

Look down, left hand down.

Bring your hands to the ground in between your feet, and draw the crown of your head towards the ground.

You can keep your hands here or you can walk your hands through your legs.

Bring your hands to your hips.

Inhale.

Lift all the way back up.

Turn to the front of the mat and step forward.

Stand up tall.

Bring your palms together and thumbs to your heart center.

Come all the way down for camel, Ustrasana.

Stand up on your knees.

Separate your knees hip-width, feet hip-width.

Curl your toes under.

Hands to your lower back.

Fingertips point down.

You can keep your chin in or relax your head back, but know it's normal for this to be a little uncomfortable to bring your head back, 'cause we're not used to stretching our throat.

You can bring one hand back at a time to each heel or keep your hands on your lower back the whole time.

Keep lifting up through your chest.

Gaze at one point.

Keep your eyes open.

Breathe through your nose.

Create more space between your rib cage and your hips.

One hand up at a time to your lower back.

Come all the way up.

Slowly sit down, child's pose.

Open your knees and walk your arms forward.

Bring your forehead to the ground.

Feel the connection with your breath.

Be at one with your breath.

(peaceful music) Come back up for another set of camel.

It's a powerful way to balance and align the chakras in the body, the energy centers.

You can have your hands at your lower back or bring your arms up, palms together, overhead.

If your arms are up, reach up towards the sky and then going back.

Bring your gaze back, and then your fingertips point towards your gaze.

Keep your hips right above your knees.

Feel the strength of your legs.

Breathe in and out through your nose.

So good for your back, so good for your spine.

Keep reaching back.

Come all the way up.

Slowly sit down to your heels.

Open your knees and walk your arms forward.

Child's pose.

Bring your forehead, your eye of intuition, down to the ground and go right to your breath.

Feel the energy that's awakening after the camel.

Inhale, feel the energy rise up.

Exhale, feel the energy ease its way back down towards your tailbone.

Come all the way up and sit on your mat.

Bring the soles of your feet together.

This is a counter to the camel.

Make sure you don't sink into your lower back, and slowly round your back come forward.

Think about bringing your face to your feet, and breathe, lower belly in and up.

You don't need to come down far.

Relax your shoulders.

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

Arms to the side, right knee in.

Interlace the fingers right below the knee and the top of your shin, elbows in, and squeeze your right knee in towards your right shoulder.

Keep your left calf on the ground.

Squeeze your right knee in tight.

This is so good for your digestive system.

Release.

Lower your right leg down, left knee in.

Interlace the fingers right below the knee, elbows in.

Keep your head on the ground and tuck your chin in.

Squeeze your left knee in.

Lower your left leg down.

Bring both knees in and wrap your arms around.

You can hold your hands, your wrists, your forearms.

Eventually hold your elbows.

Keep your head on the ground.

Tuck your chin in and look towards your knees.

Flatten your back on the mat one vertebra at a time.

Push your hips away.

Extend your legs up.

Bring your hands right underneath your lower back, palms down.

Flex your feet.

Lower your legs down a couple inches.

Hold it and point your toes.

Flex lower a couple more inches.

Hold it and point.

Flex lower.

Hold it, point.

Flutter your legs up and down.

Keep your legs straight, point your toes, and keep your lower back on the ground.

Scissor your legs side to side.

Keep pulling your navel into your spine.

Scissor your legs.

And stop.

Flex your feet.

Slowly lower your legs all the way down.

Bring your arms out, palms up.

Final Shavasana.

Close your eyes and settle down into the ground, down into the earth.

Feel your eyes heavy.

Feel your bones heavy on the ground.

Bring your focus down towards your tailbone, to your root chakra, and feel the energy awaken here, and unravel and coil up your central energy channel all the way up to the crown of your head.

You can follow this flow of energy rising up and going back down.

This is where walls dissolve.

There's no separation to everything around us and to within.

Completely relax.

(birds chirping) (birds continue chirping) (birds continue chirping) (birds continue chirping) (peaceful music) Take your time, deepen your breath, and bring your knees in.

Go to either side to a fetal position, and you can spin your forehead, your third eye, down to the ground to connect with the energy of the earth.

Come all the way up to a seat.

Sit cross-legged, or you can kneel, and lengthen up through your spine.

Sit up tall.

Have your hands on your knees.

Flip your hands.

Palms face up.

Gonna close the practice with chin mudra.

Bring your index finger and your thumb together, creating a circle, which is a union, which represents yoga.

And our index finger represents individual life force energy.

Our thumb represents universal energy.

And it's this connection, this coming together, that we realize there's no separation.

The three extended fingers are represented by the trimurti, which is Brahma the creator, Vishnu the sustainer, and Shiva the destroyer.

The three fingers are also represented by ego, illusion, and karma.

And it's overcoming ego, illusion, and karma, we can create a deeper connection to the universe.

Take a few breaths here in and out through your nose.

Bring your palms together, thumbs to your heart center.

Enjoy the connection to everything around you and to within.

(peaceful music) (serene music) (upbeat music)