- Welcome to YNDI Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(slow music) (light music) We will begin standing.

You can have your feet hip width apart.

Point your second toes forward and root down through the four corners of each foot.

As you press down, lift up out of your ankles and up out of your hips.

Lengthen up through your spine.

Bring your palms together and thumbs to your heart center.

You can close your eyes, connect to your breath in and out through the nose.

Slow down your breathing.

Set an intention for your practice to simply focus on your breath and let your breath take you on a journey softly open your eyes.

Inhale, reach your arms up overhead.

Reach up to the sky.

Cactus your arms, bend your elbows, lift your heart up.

Lift your gaze.

Spread your fingers wide.

Inhale, lift your arms up and exhale come all the way down to a forward fold.

Bring your hands to your shins.

Inhale, lift your heart gaze forward.

Exhale, fold.

Inhale, sweep your arms up overhead.

Move down with your feet.

Exhale, palms together.

Thumbs to your heart center.

Inhale, lift your arms up.

Reach up to the sky.

Exhale, bend your elbows, cactus your arms.

Little back bend.

Lift your gaze.

Inhale, lift your arms.

Exhale, hinge from your hips.

You can bring your hands to your thighs if you need, come all the way down.

Inhale, flat back.

Look forward.

Exhale, fold.

Inhale, arms up overhead.

Rise up.

Exhale palms together.

Thumbs to your heart center.

Inhale, sweep your arms up overhead.

Exhale, bend your elbows, cactus the arms.

Squeeze your shoulder blades in on your back.

Inhale, lift your arms.

Exhale, hinge from your hips.

Come all the way down to a forward fold.

Inhale, press into your shins as you lift your chest.

Exhale, fold.

Inhale, lift your arms up, overhead up towards the sky.

Exhale, palms together, thumbs to the heart.

Inhale, lift your arms.

Lift your gaze.

Cactus your arms.

Bend your elbow.

Squeeze your shoulder blades in.

Inhale, lift your arms.

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

Inhale, flat back.

Walk back to plank pose.

Gaze forward.

Lift up through your ribcage.

You can lower your knees down so it's a modified plank.

And come all the way down to your belly.

Uncurl your toes.

Spread your fingers wide.

Lift your chest up.

Don't come up high.

Bend your elbows for cobra.

You can gaze forward.

Press it back to a downward facing dog.

Feet about hip width apart.

Spread your fingers.

You can look up to your hands and see the symmetry between your hands.

Make sure your index fingers are pointing forward.

Relax your head down and soften your knees.

Pull your navel into your spine.

Keep lengthening up through your spine decompressing your back.

Stay with the breath.

Hear the sound of your breath.

Channel the breath through the back of your throat.

Breathe only through your nose.

Walk your feet all the way up to a forward fold.

Inhale, flat back.

Gaze forward.

Exhale and fold.

Inhale, rise.

Arms up overhead.

Reach up high.

Exhale, palms together, thumbs to the heart center.

Inhale, lift your arms up.

Lift your gaze.

Exhale, cactus your arms.

Lift your heart up high.

Inhale arms up and exhale.

Slowly hinge from your hips.

Come all the way down to a forward fold.

Inhale, flat back.

Walk back to plank pose.

Focus forward, core in strong.

Lower your knees and slowly come all the way down to your belly.

Uncurl your toes.

Peel your chest up for Cobra.

Hips heavy on the ground.

Shoulders down.

Take it back downward facing dog.

Creating the inverted V with the body, you can bend your knees even generously in downward dog.

Stay connected with your breath, so you're at one with your breath.

Shoulders up towards the hips.

Lengthen through your arms.

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

Inhale, flat back.

Lift your heart.

Exhale, fold.

Inhale, lift up.

Reach your arms up overhead.

Exhale, palms together.

Thumbs to your heart center.

Inhale, lift your arms.

Exhale, cactus your arms.

Inhale, lift your arms back up and exhale, come all the way down.

Hinge at your hips forward fold.

Inhale, lift your chest, lift your gaze.

Keep your gaze lifted and walk back to plank pose, core and strong.

Come down halfway to Chaturanga, elbows 90 degrees.

Inhale to upward dog.

You can also do a Cobra pose again as well.

Chest forward and up, shoulders down, and up dog.

The hands are under the shoulders.

Press it back Downward dog.

In your downward dog externally rotate your shoulders and press down between your index finger and thumb.

Push your thighs back without pushing your knees back.

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

Inhale, lift your heart.

Lift your gaze.

Exhale folds.

Inhale.

Lift up.

Rise up.

Arms up overhead, palms together.

Thumbs to the heart center.

Inhale, lift your arms.

Exhale, cactus.

Gaze up.

Little back bend.

Inhale, lift your arms.

Exhale, hinge from your hips.

Come all the way down to a forward fold.

Inhale, flat back, gaze forward.

Step your right foot back for a lunge.

Left knee right above the left ankle.

You can lower your right knee down to modify.

Bring your hands to your hips and slowly lift up.

Remember, you can always have your back knee down if you need to adjust.

You can keep your hands on your hips or lift your arms up overhead.

Back heel is lifted.

Crescent lunge.

Reach through your arms.

If they're lifted, reach through your fingertips.

Ignite your fingertips.

Feel the energy awakening in the body.

Lower your hands back down so you're in the lunge with the hands down and step your right foot up.

Inhale, flat back.

Gaze forward.

Exhale, fold.

Inhale, sweep the arms up.

Exhale, thumbs to the heart, palms together.

Inhale, lift your arms root down with your feet.

Exhale, cactus your arms.

Inhale, extend your arms up.

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

Inhale.

Lengthen through your spine.

Gaze forward.

Left foot back lunge.

Option one is back knee up.

Option two is back knees down.

Hands to your hips.

Inhale, lift up.

Arms up overhead.

Dial your pinky fingers in.

Keep lifting your heart up to the sky.

Push your hips a little forward.

Stay with your breathing in and out through your nose.

Bring your hands back down to the lunge.

Step your left foot up.

Forward fold.

Inhale, flat back.

Exhale, fold.

Inhale, rise.

Arms up.

Exhale, palms together, thumbs to the heart.

Inhale, sweep your arms up overhead.

Exhale, just the arms.

Inhale, lift your arms.

Exhale, come all the way down.

Forward fold.

Inhale, focus forward.

Step back to plank pose.

Keep your core and strong.

You can lower your knees down to modify.

Exhale down, Chaturanga.

Don't come down too low.

Inhale to upward dog.

Chest forward and up.

Exhale back downward dog.

Feel your core supporting you.

If your back is tight for this transition, you can lower your knees down to a tabletop and then you're gonna step your right foot forward.

Otherwise, lift your right leg and step forward in between your hands, we're gonna go into Warrior 2.

Rise up arms out to the side.

Bend your right knee.

Gaze over your right hand.

Make sure your right toes are pointing straight forward to the front of the mat.

Flip both of your hands, palms up.

Relax your shoulders down, and then palms back down, right palm up.

Reverse your Warrior.

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

Lift your chest up high.

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

Align your left arm with your left leg.

Look up to the sky.

Come back up.

Reverse your Warrior.

Keep your hips down low.

Right arm up high.

Move with your breath.

Exhale down extended angle.

Gaze through your left armpit and up.

Inhale.

Reverse your Warrior.

Lift your gaze.

Keep your hips down.

Exhale, extended angle.

Extend through your left arm.

Inhale, reverse.

Lift your heart up high.

Windmill your hands down to the top of the mat and step it back to plank pose.

Come all the way down to your belly.

Uncurl your toes.

Peel your chest up for Cobra.

Shoulders down and back.

Exhale back downward facing dog.

Spread the fingers wide and press down through the tops of your palms.

Keep setting the shoulders up towards your hips.

Away from the ears.

You can lower your knees or lift your left leg and step forward Warrior 2.

Root down with your feet and come all the way up.

Open up big shoulders above the hips.

Connect to your center and look at your feet to make sure your feet are in the right alignment.

Heel to heel.

Flip your hands, palms up, relax down through your shoulders, opening the shoulders, and then keep that palms down.

Left palm up.

Reverse your Warrior.

Lift your gaze.

Lift your heart.

Extended angle.

Left forearm to thigh, right arm right up over your head.

Reach through your right fingertips.

Inhale, reverse your Warrior.

Lift your gaze.

Exhale, take it down.

Extended angle, take up a lot of space.

Inhale, reverse your Warrior.

Exhale, extended angle.

Inhale, reverse.

Exhale, windmill your hands down to the top of the mat.

Step it back to plank pose.

Lift up through your rib cage.

Come all the way down to your belly.

Or you can do a Chaturanga.

You can go into upward dog or cobra.

Exhale back downward dog.

Soften your knees.

Still your gaze.

Eliminate distraction.

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

Inhale, flat back.

Exhale, fold.

Inhale, lift your arms up overhead.

Lift up through your heart.

Reach up to the sky.

Slowly bring your palms together, thumbs to the heart.

Tree posts.

Shift the weight to your left leg.

You can bring your right heel to your left ankle.

That's option one.

Option two, right foot to your inner left calf.

Option three, right foot to the inner left thigh.

Palms together.

Thumbs to the heart.

You can keep your palms together or extend your branches, your arms up towards the sky, reaching up through your fingertips.

Keep pressing down through your left foot and lift up out of your left hip.

Bring your palms together.

Thumbs to your heart.

Right knee forward and right foot down.

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

Palms together, thumbs to the heart.

Two eyes on one point.

You can keep your palms together.

Reach your arms up overhead and stay with your breath.

Notice how your breath creates peace.

(light music continues) Keep lengthening up through your spine.

Bring your palms together.

Thumbs to your heart.

Slowly exit, left knee forward, left foot down.

Inhale, reach your arms up.

Exhale cactus, little back bend.

Lift your heart up higher to the sky.

Inhale, lift your arms and exhale, come all the way down to a forward fold.

Inhale, flat back.

Walk back to plank pose.

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

Inhale cobra.

Exhale child's pose.

Open your knees.

Nestle your torso between your thighs, and bring your forehead down to the ground, down to the earth.

Feel the movement of your breathing.

Take an inhale and feel your breath.

Move up your central energy channel and exhale down.

You can have your arms relaxed or bring your palms together behind your neck, bringing your hands into prayer, pressing your elbows down.

Stay with your breath and feel your breath.

Create space.

Feel your breath, create peace.

Come all the way up.

Stand up on your knees.

Separate your knees hip width apart.

Feet hip width apart.

You can curl your toes under.

Bring your hands to your lower back, getting ready for camel.

Point your fingertips down.

Squeeze your shoulder blades in on your back.

Lift up to your sternum, and then slowly bring your head back.

You can keep your hands on your lower back or one hand back at a time to each heel, thumbs on the outside, fingers on the inside, hips above the knees.

Keep your eyes open.

Breathe in and out through your nose or stretching the whole front side of the body.

And balancing the energy centers.

The chakras.

Slowly come all the way back up.

Hands to your lower back.

Sit down in child's pose.

Open your knees and walk your arms forward.

Bring your forehead to the ground.

Go back to the flow of the breath up and down the spine.

Come all the way up.

Sit on the mat and bring the soles of your feet together for butterfly or Baddha Konasana.

Sit up tall and you can slowly round your back coming forward.

Avoid sinking into your lower back.

You can adjust where your feet are, so you can bring your feet a little farther away if you need to.

Lower belly in and up.

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

Arms down to the side.

Bring the soles of your feet together here.

Open your knees and place one hand on your belly and one hand on your heart.

You can close your eyes and breathe into your heart space.

Feel this peaceful energy that you're creating from within.

Bring your knees in and extend your legs down.

Bend your legs, feet on the ground.

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

Extend your right arm out and gaze over your right shoulder.

You can hook your left hand outside your right knee if you'd like gently pressing the knee down.

Back to center, feet on the ground.

Scoot your hips to the left.

Bring your knees in and over to the right.

Gaze over your left shoulder.

Relax and surrender.

(light music continues) Come back to center.

Extend your legs all the way back down.

Arms to the side.

Shavasana.

Final relaxation.

Make sure you're comfortable so, your feet, at least hip width apart.

Have your arms in a place where your shoulders are relaxed, and if it's comfortable, palms face up.

Make sure your shoulders are relaxed and your hips are relaxed.

Close your eyes, relax your jaw.

Relax your face.

Feel your body heavy on the ground.

You are in a safe and held space.

Give yourself this time to let go and let go deeply.

Bring your focus up to your third eye, right above your eyebrows, and see the bright light coming from this point.

This is your light.

Immerse yourself in this light and share this light with everyone in your life.

Completely relax.

(crickets chirping) (light music continues) (crickets chirping continues) (birds chirping) (crickets chirping) (light music) Go back to your breath.

Inhale.

Feel the energy rise up your spine.

Exhale.

Feel the energy ease its way back down towards your tailbone.

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

Spin your forehead, your third eye down to the ground, down to the earth.

Carefully come up to a seat.

You can sit cross-legged or you can kneel.

Give yourself a subtle forward tilt of your pelvis so you can access the curve of your lumbar spine and lengthen up through your spine all the way up through the crown of your head.

Keep your eyes closed.

Go back to your third eye right above your eyebrows.

You can flip your hands, palms face up to bring in more lightness into your life.

With your inhale, feel the breath move up your spine.

Exhale, the breath moves down.

Your palms together, thumbs to your heart center.

And feel the peaceful energy that you've created.

Feel the peaceful energy between your hands.

Hold onto this energy throughout your day.

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

Namaste.

(light music continues) (light music continues) (upbeat music) (bright music)