- Welcome to YNDI Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(water murmuring) (calm airy music) Start standing.

Come to the top of your mat.

You can have your feet hip width apart, second toes point forward, or you can have your feet together.

Bring your palms together and thumbs to your heart.

This is going to be a fluid vinyasa practice.

Modify as you need to and enjoy this time to be with your breath.

Set an intention that will empower you on and off your mat.

Put it into action here in your practice.

Notice your inhale and notice your exhale in and out through the nose.

Let your breath guide you.

Inhale, sweep your arms up overhead.

Reach up, lift your gaze.

Exhale, hinge from your hips.

Come all the way down to a forward fold.

Relax your head down.

Bring your hands to your shins.

Inhale, lift your gaze flat back.

Step back to plank pose.

Keep your gaze a little forward.

Lift up through your ribcage.

You can have your knees down to modify.

In plank shift your weight forward.

Come down halfway, Chaturanga.

Inhale to upward facing dog.

Chest forward and up.

Shoulders down and back.

Lift your gaze.

You can also do cobra instead.

Exhale, downward facing dog.

Lift your hips up, pedal out your legs.

Bend into each knee.

Spread your fingers.

Root down through your knuckles in the tops of your palms.

Keep lifting your hips up high.

Point your tailbone up towards the sky.

Soften your knees.

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

Bring your hands to your shins.

Inhale, flat back.

Exhale, fold.

Inhale, sweep your arms up.

Reach up to the sky.

Palms together, thumbs to the heart, recenter.

Inhale, reach your arms up overhead, bringing in good energy for your day.

Exhale, hinge from your hips.

Come all the way down.

Inhale flat back.

Step your right foot back for a lunge.

Left knee right above the left ankle.

Open up through your chest.

Keep your right heel up high.

Step your left foot back to plank pose.

You can have your knees down to modify.

Exhale, down Chaturanga.

Inhale to upward facing dog.

Spread your fingers here.

Exhale, downward facing dog.

Lift your hips up high.

Relax your head down.

Lengthen your neck.

Externally rotate your shoulder joints.

Press down between your index finger and your thumb.

You can always bring your knees down and walk your right foot up to a lunge.

But if your hips, your back, and your hamstrings are open, lift your right leg up, one leg down dog and exhale.

Step forward to a lunge.

Right knee right above the right ankle.

We'll meet here right hand to right hip.

Revolve mid upper back can extend your right arm up.

Spread your fingers.

Twisted lunge.

Reach up towards the sky.

Lower your right hand back down to a lunge.

Step your left foot up to the right to a forward fold.

Hands to your shins.

Inhale, flat back.

Exhale, fold.

Inhale, rise.

Root down with your feet.

Reach your arms up.

Bring your palms together and thumbs to your heart chakra.

Inhale, lift your arms up overhead.

Lift your gaze.

Exhale, hinge from your hips.

Come all the way down forward fold.

Inhale, feel the wave up through your spine.

Look forward.

Left foot back, lunge.

Right knee right above the right ankle.

Square off your hips.

Keep your left heel up high.

Step your right foot back to plank pose, belly in strong.

Come down halfway, not too low.

Inhale to upward dog or cobra pose.

Exhale back downward facing dog.

Feel the breath guiding you and try to hear the ocean sound of the breath.

So constrict your throat as you breathe.

Keep breathing in and out through your nose and constrict your throat so there's a whispering sound.

You can either bring your knees down to a tabletop or lift your left leg up and step forward to a lunge.

Twisted lunge.

Left hand to left hip.

Revolve mid upper back.

Lift your arm.

Spread your fingers and reach up towards the sky.

Open up through your chest.

Lower your left hand down.

Come back to a lunge.

Step your right foot up to the left to a forward fold.

Inhale, flat back.

Exhale, fold.

Inhale, rise up.

Reach your arms up overhead.

Exhale, palms together, thumbs to the heart.

Inhale, arms up.

Lift your heart up to the sky.

Exhale, hinge from your hips.

Come all the way down forward fold.

Keep your belly in.

Inhale, flat back.

Gaze forward.

From the lookup position walk back to plank pose.

So keep your gaze forward here, not straight down to the ground.

Exhale Chaturanga.

Inhale upward facing dog.

Press the ground away.

Lift up high.

Exhale back downward facing dog.

Relax your head down.

Inhale, lift your right leg up.

One leg down dog.

Exhale, knee to nose.

Hug your knee in tight.

Inhale, lift your right leg up.

One leg down, dog.

Exhale knee in and step forward, lunge.

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

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

Crescent lunge.

Draw your left hip a little forward, right hip a little back.

Breathe.

Push the weight forward and lift up through the front of your pelvis.

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

Round your back, nose or forehead to knee.

Inhale, lift up.

Interlace your fingers.

Release your index fingers.

Squeeze your grip, straighten your arms and go into a back bend.

Make sure your back foot is flat down.

Push your shin down.

Go back, reach back.

Come back up.

Lower your hands down.

Hands right in line of the shoulders and step back to a downward dog.

Inhale, lift your left leg.

One leg down dog.

Keep your hip square.

Exhale knee to nose.

Hug it in tight, belly in.

Inhale, lift your left leg up.

Exhale, step forward, lunge.

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

Dial your pinky fingers in.

Feel the rotation in the shoulders, and breathe.

Lift your gaze.

Try to bring your hips down a little lower.

Lower your right knee in and down, palms together, kneeling salute and round your back, nose, forehead to knee.

Make sure both knees are at 90 degree angles.

Lift up, interlace your fingers, release your index and exhale, take a back bend.

Keep the breath moving in and out through your nose.

Back bends are so healing for the spine.

Keep reaching back.

Squeeze your grip.

Come back up.

Lower your hands.

Step it back.

Downward facing dog.

Let your head relax down.

Follow the rhythm of your breath.

Look up to your hands.

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

Separate your feet hip width apart and stand on your palm.

Slide the hands underneath.

Inhale flat back.

Exhale fold.

You can bend your knees so your stomach is on your thighs and let your head hang.

So relax your jaw.

Relax your shoulders.

Feel the weight come forward.

Release your hands.

Bring your feet back together.

Inhale, flat back.

Gaze forward.

Exhale fold.

Inhale, sweep your arms up.

Rise up.

Stand up tall, palms together, thumbs to the heart.

Inhale, reach your arms up overhead.

Lift your gaze.

Exhale, hinge from your hips.

Come all the way down.

Inhale, lift your heart, lift your gaze.

Walk back to plank pose.

Spread your fingers here.

Index fingers point forward.

Exhale Chaturanga.

Inhale to upward facing dog.

Lift up out of your lower back.

Exhale back downward facing dog.

And bend your knees in downward dog.

Inhale, lift your right leg.

Exhale step forward, Warrior 2.

Left foot flat down.

Arms out to the side.

Right knee right above your right ankle.

Make sure your shoulders are right above your hips and have a nice soft gaze over your right hand.

Sit down a little lower.

Press your left foot down.

Breathe.

Lengthen up through your spine.

Right palm up.

Reverse your warrior.

Lower your left to your left leg.

Lift your right arm up high.

Can also wrap the left arm behind your lower back.

Come back to warrior two.

Bring your right forearm to your right thigh and left arm straight up for side angle.

Turn your head into your left shoulder and tuck your lower ribs in.

Keep reaching up through your left arm.

Extended angle.

Wind mow your left arm down and up, so your left bicep goes right above your left ear.

Extend through your left arm.

Look through your left armpit and up.

To intensify this, hold your right shin with your right hand, connecting your right elbow to your knee.

Remember, you can always have your forearm on your thigh too.

Extend through your left arm.

Wrap your left arm behind you.

Have your right forearm up under your right thigh for a half bind, gaze up past your left shoulder and push your hips forward.

Lower your hands down to the top of the mat.

Step it back downward facing dog.

Inhale, lift your left leg.

Exhale, step forward.

Warrior 2.

Inhale, come all the way up.

Open up big gaze over your left hand.

Shoulders right above the hips.

Core in strong.

Can always look at your feet.

Make sure you have heel to heel alignment.

Steady your gaze.

Relax your shoulders.

Energize your arms.

Left palm up.

Reverse your warrior.

Left arm up high.

Right hand to the right leg.

Or wrap your right arm behind your back.

Keep lifting your heart up high with your hips down low.

Sweep it back to Warrior 2.

Left forearm to left thigh, right arm straight up 12 o'clock.

Chin to your right shoulder, so you're creating a triangle shape with your body and also between your left armpit and your left thigh.

Windmill your right arm down and up, extended angle, bicep over the ear.

Look up to the sky and reach through your right arm.

Can have your left arm on your thigh or hold your left shin.

Push your hips forward.

Feel a little subtle scoop of your tailbone.

Keep your belly in strong.

Right arm behind you.

Left forearm to left thigh and half bind.

Roll your right shoulder back.

Lift your chest up and pull your chest forward.

Hands down to the top of the mat.

Step it back, downward facing dog.

Inhale, lift your right leg.

Exhale, step forward.

Lunge.

You can always lower your knees to a tabletop and walk your foot up too.

Hands to your hips, upper body up.

To modify, lower your left knee to the ground, palms together, thumbs to the heart.

Tilt your torso forward.

Lift up out of your lower back and twist, left elbow outside your right knee.

So remember, you can always have your back knee on the ground if you need.

Can keep your palms together or open your arms.

Be selective with the instruction, so you can have your palms together or open your arms.

Getting a nice deep twist.

Hands down to the top.

Step it back downward dog.

Lift your left leg and exhale.

Step forward, lunge.

Hands to your hips, upper body up.

Palms together, thumbs to the heart.

Tilt your torso forward.

Lower belly in and twist right elbow outside your left knee.

Bring your palms together, thumbs to your heart center and gaze up past your left shoulder.

Feel the strength of your legs.

You can keep your palms together or open your arms.

So keep pointing your tailbone straight back behind you.

Keep your belly in in this twist.

Look down hands down to the top of the mat and step it back.

Downward dog.

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

Bring your hands to your shins.

Inhale, lift your heart gaze forward.

Exhale, fold.

Inhale, rise.

Arms up overhead.

Palms together, thumbs to your heart center.

Come all the way down to your knees.

Get ready for camel.

Separate your knees about hip width apart, feet hip width.

Curl your toes under.

Bring your hands to your lower back, fingertips point down.

Squeeze your shoulder blades in on your back.

Lift up through your sternum and relax your head back.

Keep your eyes open.

Option one is to stay here the whole time.

Option two is to reach for each heel.

Thumbs on the outside, fingers on the inside.

Keep your hips right above your knees and breathe.

This is awakening and aligning all the chakras in the body.

Very deep back bend and stretching the whole front side of the body.

One hand up at a time to the lower back.

Slowly come up.

Sit down.

Open your knees, child's pose.

Walk your arms forward and bring your forehead to the ground.

Take a slow breath in.

Feel the energy rise up your spine.

And exhale.

Feel the energy ease its way down.

Come back up.

Second set.

Stand up on your knees.

Can curl your toes under or have your feet flat down on the ground.

You can do the same variation we did before or arms up overhead, palms together.

If you're doing this, have your feet flat down and slowly take your back bend Keep your arms straight, palms together.

Hips above the knees.

Eyes open.

Keep reaching back.

So good for your back.

So good for your spine.

Slowly, carefully, come all the way up.

Sit back to your heels.

Open your knees and walk your arms forward.

Bend your arms.

Bring your palms together behind your neck.

Forehead to the ground, forehead to the earth, and connect to the energy of the earth.

Stay with your breath.

Come all the way up.

Turn around and lie on your back.

We're gonna get ready for bridge pose.

Bend your leg, separate your feet about hip width, shoulder width apart, and lift your hips up.

Gonna have your arms flat down on the ground, palms down.

Keep lifting your hips up.

Engage your glutes.

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

Slowly lower one vertebrae at a time.

So you can do bridge again.

Or if you want a deeper back bend, get ready for wheel.

Place your hands by your shoulders.

Make sure they're not too close together.

Press down and lift up.

Externally rotate your shoulders.

Bring your toes in a little bit so your feet stay parallel.

Push your chest forward.

Keep pressing the ground away with your hands, lifting your hips up high.

Breathe.

And slowly, take your time, slowly come down.

All the way down.

Bring the soles of your feet together.

Open your hips and your knees.

You can place one hand on your belly and one hand on your heart.

Connect to this energy that you're awakening within you here with your practice.

Breathe into your heart space.

Bring your knees in and extend your legs down.

Right knee in, interlace the fingers right below the knee on the top of your shin.

And hug your right knee in towards your right shoulder.

Keep your left leg extending left calf on the ground.

Take it into a twist.

Cross your right knee to the left.

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

Relax and surrender down to the ground.

Come back to center.

Other side.

Extend the legs left knee in hold right below the left knee.

Squeeze it in.

Breathe deep.

Hear the ocean sound of your breath.

Go into a twist left knee to the right.

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

Relax and let go.

Back to center.

Extend your legs.

Bring both knees in.

You can hold your knees.

You can hold the forearms, or maybe you can hold each elbow.

Keep your head on the ground and with your head on the ground, tuck your chin in slightly.

Push your hips away.

Flatten your back on the ground on the earth.

Release your legs down and get ready for well-deserved final relaxation.

Separate your legs and your arms as much as you'd like.

If it's comfortable for your shoulders, palms face up.

Take your time and make sure you're comfortable.

Relax your shoulders, your hips, and close your eyes.

Completely relax.

Focus on stillness in this Shavasana.

Be completely still.

Relax and surrender into stillness.

Feel your body letting go.

(water murmuring) Settle deep into relaxation.

As you relax, feel yourself go a little deeper to the depths of the ocean, to the depths of consciousness where you're at a place where you're completely at peace and free.

Enjoy this time.

(water murmuring) (water murmuring) (water murmuring) (soft music) Keep your eyes closed.

Bring awareness back to your breath, and notice this shift in energy from before your practice to this place now.

Thank yourself for practicing today.

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

You can spin your forehead, your third eye down to the ground and down to the earth.

Slowly come up to a seat and sit comfortably.

Sit cross-legged and lengthen up through your spine.

Relax down through your shoulders, palms together, thumbs to your heart center.

Stay with the breath in and out through the nose.

Remind yourself of your intention for your practice.

Take that with you.

Thumbs to your forehead, to your light.

Namaste.

(soft music continues) (deep music) (bright music) (upbeat music)