- Welcome to YNDI Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(resonant music) Sit down on your mat.

You can kneel or sit cross-legged.

And if you have a block, I encourage you to sit on the block 'cause lifting up your hips can give you more stability for your spine.

As you sit down, give yourself a subtle forward tilt of the pelvis like you're pointing your tailbone slightly back behind you.

Feel the curve of your lumbar spine and lengthen your spine up.

Reach the crown of your head up higher towards the sky.

Close your eyes.

As you close your eyes, feel your spine long.

And imagine an antenna right on the top of your head pointing straight up north.

Take a slow inhale and slow exhale.

Feel your spine long.

When you're in the right posture and the right structure, it's easier to connect to your vision and you have more energy and are more alert.

Set an intention here for your practice.

Bring your palms together and thumbs to your heart center.

Connect to your intention and connect to your vision.

Slowly come up from your seat, take the block out, and stand on your hands and your knees to a tabletop.

Gaze a little forward and lift up through your rib cage.

So core's in strong.

Lift your right leg back and up.

Keep the hip square.

Flex your right foot.

Keep your gaze a little forward.

Lengthen your neck.

You can have both hands on the ground or lift your left arm up, point your left thumb up towards the sky and just stay here.

Feel the reach through your left arm and the extension of your back leg.

Lower your left hand and right knee down.

Left leg up, flex your left foot, square off your hips, focus forward and knit your lower ribs together.

Gaze a little forward, lift your right arm up, point your right thumb up towards the sky.

Two eyes on one point.

Connect to your strength, connect to your core strength, holding it in strong.

Feel the energy through your left foot.

Lower your left knee down and right hand down.

Spread the fingers on the ground and exhale.

Round your back, tuck your chin in.

Inhale, arch your back.

Walk your hands forward.

Point your index fingers forward and lift your hips downward dog.

Feet about hip width apart, spread your fingers wide and press down between your index finger and thumb.

As you press down with your hands, lift up out of your wrist, lift up out of your shoulders.

Let your head relax and look in between your thighs or your feet.

Keep lifting the hips up high.

Let your breath guide you in your practice.

Channel the breath through the back of the throat so you can hear the whispering sound.

Breathe in and out through your nose.

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

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

Inhale, lift your arms up overhead.

Lift your heart up, lift your gaze, reach up to the sky.

Exhale, hinge from your hips, come all the way down to a forward fold.

You can have your hands on your shins or fingertips on the ground.

Lift your gaze.

With your gaze lifted, walk back to plank pose.

Keep your gaze a little forward.

You can lower your knees down to modify in plank.

If your knees are lifted, shift your weight forward, chaturanga, elbows in.

Inhale to upward facing dog.

Hands right under the shoulders.

Lift your heart up high.

You can also do cobra instead.

Downward facing dog.

Lift your hips up.

Create an inverted V with the body.

Go right back to your focal point, right back to your gaze between your thighs or your feet.

Feel each breath in and out through your nose.

Extend through your arms, hollow out through your armpits.

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

Inhale, flat back.

Exhale, fold.

Inhale, reach your arms up overhead, rise all the way up.

Exhale, palms together, thumbs to the heart.

Inhale, sweep your arms up overhead, lift your gaze.

Exhale, come all the way down to a forward fold.

Inhale, lift your heart, lift your gaze, walk back to plank pose, hold everything in tight.

Exhale, down chaturanga.

Inhale to upward dog or cobra.

Keep your shoulders down away from the ears and exhale back downward dog.

Externally rotate your shoulder joints in your downward facing dog.

Press down between your index finger and thumb on the ground.

So feel the balance of internal and external rotation in your arms.

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

Inhale, flat back.

Exhale, fold.

Inhale, rise, arms up overhead, reach up to the sky.

Exhale, palms together, thumbs to the heart.

Inhale, sweep your arms up, look up.

Exhale, hinge from your hips, forward fold.

Inhale, lift your gaze.

Step back to plank pose.

Keep your core in strong.

Exhale down chaturanga.

Inhale to upward facing dog.

Get taller in your up dog.

Exhale back downward facing dog.

Relax your head down.

Go right back to the flow of your breath.

If your back is tight, you can lower your knees down to a tabletop and walk your right foot up to a lunge.

If your back is good, lift your right leg up from the downward dog and step it forward lunge.

Right knee right above your right ankle, hands to your hips, upper body up, arms up overhead.

Palms face each other, crescent lunge so the back heel's lifted.

Lift your gaze.

Lift your gaze and feel expansive in your crescent.

Lower your back knee down, palms together overhead, both knees at right angles and round your back, nose, forehead to knee, bow.

Inhale, lift up.

Interlace your fingers, release your index fingers.

Keep your eyes open and take this into a back bend.

Push your left shin down.

Reach back, squeeze your palms.

Keep going back.

Come all the way back up.

Lower your hands down and step it back to a downward facing dog.

Inhale, lift your left leg or lower your knees down to a tabletop and step forward lunge.

Hands to your hips, upper body up.

Getting ready for crescent, arms up overhead.

Reach through your fingertips.

Push your hips forward.

Lift up through the front of your pelvis.

Breathe, building strength in your lower body, improving focus.

Lower your back knee in and down, palms together overhead and bow, nose, forehead to knee.

Lift up, interlace your fingers.

Release your index fingers.

Squeeze your palms, straighten your arms, take a back bend.

Keep your eyes open.

So start looking back, reach your arms back, lift up out of your lower back.

Push your back right shin down into the ground.

Come all the way up, lower your hands and step it back to a downward dog.

Press the ground away with your hands.

Lift your hips up higher.

Soften your knees.

Push your thighs back.

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

Inhale, flat back.

Exhale, fold.

Inhale, rise.

Root your feet down into the earth.

Lift your arms up overhead, palms together, thumbs to the heart center.

Turn to the side and scoot to the bottom of the mat 'cause we're gonna step to the right.

Inhale, lift your arms up overhead.

Exhale, big step out to the right, getting ready for warrior two.

Arms out to the side.

Pivot on your right heel and bend your right knee, so heel to heel alignment.

Right knee right above the right ankle.

Center your torso over your hips, shoulders over your hips and gaze over your right hand.

Still your gaze.

Right palm up, reverse.

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

Flow back down, extended angle, right forearm to your right thigh, left arm up over your ear.

Inhale back up and reverse.

Lift your gaze.

Exhale, extended angle.

Align your left arm with your left leg.

One more, inhale, reverse, reach up.

Exhale and hold, extended angle.

You can have your right forearm on the thigh or hold your right shin, elbow to knee.

Fine to have your forearm on your thigh too.

But stay lifted.

Keep your gaze up.

Come all the way up.

Straighten your right leg, arms out to the side.

Pivot on your heels, other side warrior two.

Connect to your center.

Shoulders above the hips.

Gaze over your left hand.

Press both of your feet down.

Feel your right foot rooting down.

Left palm up, reverse your warrior.

Right hand down to the right leg, lift your left arm up high.

Extended angle, left forearm to your left thigh, right bicep over your right ear.

Inhale, come back up and reverse.

Lift your gaze.

Exhale, extended angle.

Inhale, reverse.

Take up a lot of space.

Exhale, extend it and stay here.

Extend through your right arm, reach through your right fingertips.

Do the same variation you did on the other side.

Two eyes on one point.

Stay with your breath.

Come all the way back up.

Arms out, bring your hands to your hips.

Bring your feet in just a little bit so your feet are about a three foot distance and pivot on your heels to face the front of your mat.

Right toes point forward, back foot about 45 degrees.

Lift your left arm up.

Slowly come down, lower your left hand down to a block, your shin, the foot or the ground.

Keep your right hand on your right hip.

Bring your gaze a little forward, so don't drop your head down.

Option one is to stay here.

Option two is to revolve mid upper back.

If your shoulders stack, lift your right arm up.

Keep pointing your tailbone straight back behind you and point the crown of your head straight forward so the crown of your head points to 12 o'clock, your tailbone points to 6 o'clock.

Lift your arms, spread your fingers, look down, right hand down, hands to your hips, come all the way up.

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

Back foot 45 degrees.

Lift your right arm up and come down, right hand down to a block, shin, foot, or the ground.

Feel your back parallel.

Draw your left hip back with your left hand, lower belly in tight.

Option one is to stay here.

Option two is to revolve mid-upper back.

Make sure you're not looking behind you as you revolve.

Look to the side and up and lengthen through the left side of your torso.

If you lift your left arm, spread your fingers, opening up through the left shoulder.

Look down, left hand down.

Hands to your hips.

Come all the way up.

Turn to the side, feet parallel.

You can even separate your feet a little more.

Arms out, palms up, lift your gaze.

Exhale, hinge from your hips, come all the way down.

Bring your hands to the ground.

You can keep your hands on the ground or bring your fingertips under your feet, sliding the fingertips under the outer edge of your feet.

Look straight down at one point in between your feet on the ground and try to reach your forehead to the ground.

Set your shoulders up towards the sky.

Keep your belly in.

Feel the weight come forward to the front of your feet, stretching your back, your hips, your hamstrings.

Bring your hands to your hips and come all the way up.

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

Turn and face forward.

I'm gonna do a balancing posture, eagle.

Lift your arms up overhead.

Identify your right arm and your left and swing your right arm under your left, hook at your elbows, palms together, thumbs towards your face.

You can hold your left thumb or even hold your shoulders if you can't have your palms together.

Bend your knees, sit down, and right leg high over the left.

Two eyes on one point in front of you.

Bend your standing leg.

You can point your right knee to the left and someday hook your toes behind the calf.

If not, that's fine.

Just point your right knee to the left, squeeze your arms and your legs in together.

Release.

Feet together, inhale, lift your arms up.

Left arm under the right, palms together, thumbs towards the face.

Sit down, chair pose, bend your knees.

Soften your hips.

Left leg high over the right.

Two eyes on one point.

Hands right in front of your nose.

Level your shoulders, level your hips.

Distribute the weight evenly on the sole of the right foot and lift up through the arch.

Keep sitting down low and release.

Feet together, arms up overhead.

Exhale, arms down.

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

Vrikshasana.

Palms together, thumbs to the heart.

Get taller in your tree.

You can keep your palms together or interlace your fingers and lift your arms up, palms face up towards the sky.

Feel your left foot rooting down and reach up higher.

Tuck your lower ribs in.

If your arms are up, bring your palms back together, thumbs to the heart, right knee forward, and right foot down.

Weight to your right leg, left foot to the inner right calf or the thigh.

Palms together, thumbs to heart, connect to your center.

You can keep your palms together or interlace the fingers, flip your hands palms face up.

Keep getting taller.

Press the ground away with your right foot and lift everything up from there.

Thread your lower ribs in together.

Bring your palms together, thumbs to the heart, left knee forward and left foot down.

Come down and kneel on the back of your mat.

Sit on your heels, arms up, palms together, cross your thumbs.

Keep your core in strong.

And with as straight back as possible, slowly come all the way down.

Just the edge of your pinky fingers press down.

If your palms together, relax your hips, extend through your arms, elbows and wrists are off the ground, and breathe.

If your forehead is on the ground, put pressure of your forehead down, connecting your third eye, your eye of intuition down to the earth below you.

Core in strong, arms by your ears.

Inhale, come all the way up.

Exhale, arms down.

Stand up on your knees, camel.

Separate your knees hip width apart, feet hip width, curl your toes under, hands to your lower back, fingertips point down.

You can relax your head back.

But remember, you can always tuck your chin in if you have a neck injury.

When the toes are curled under, you have less of a reach to the heels.

So you can either keep your hands on your lower back or try to grab for each heel, thumbs on the outside, fingers on the inside, hips above the knees.

Breathe, eyes open, lift up through your chest.

One hand up at a time to your lower back.

Come all the way up.

Sit down to your heels and kneel, hands to your lap.

And close your eyes.

With your inhale, observe.

And with your exhale, let go.

Grab each heel, thumbs on the outside.

If this is your first time doing rabbit, feel free to watch at the beginning.

Tuck your chin in and round forward, forehead to the knees, top of the head to the ground right in front of your knees.

Hold your heels and lift your hips.

Do not move your head while you're in the pose.

Have a good grip on your heels, little weight of your head on the ground.

Suck your belly in, stretching your entire back.

Slowly lower your hips down and unravel up one vertebrae at a time.

Lift your chin last.

Turn around and lie on your back.

Feet about hip width apart, arms to the side, palms up.

Walk your feet in and bring the soles of your feet together.

Open your hips and your knees.

Place one hand on your belly and one hand on your heart.

Connect to your purpose.

Connect to your vision.

Bring your knees in and extend your legs down.

And we go into our final relaxation.

Shavasana.

Make sure you're very comfortable here.

So take time to adjust.

You can close your eyes.

Completely relax.

Melt into the ground.

Take a slow inhale, feel your belly rise.

Exhale to release any extra tension in the body.

Let it go.

Another deep breath in, and exhale to let go.

Settle deep into stillness.

Enjoy this time to pause and be still.

(birds chirping) (peaceful music) Slowly start reawakening the body.

Reach through your fingertips, wiggle your toes, bring your knees in and go to either side to a fetal position.

Spin your third eye down to the ground and down to the earth.

Come up to a seat.

You can kneel, sit on a block, or sit cross-legged like how we started our practice.

So bring awareness to how you're holding yourself.

And feel your chest open.

Relax your shoulders down and back.

Point the crown of your head straight up towards the sky to connect to your vision.

Imagine the antenna pointing straight up.

Bring your palms together, thumbs to your heart.

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

Namaste.

(peaceful music) (upbeat jingle)