- Welcome to YNDI Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(crickets chirping) (soft music) (birds chirping) (soft music) (birds chirping) Begin in a child's pose.

Lower down to the ground, open your knees, and nestle your torso between your thighs.

(soft music) (birds chirping) Relax your hips.

Extend your arms forward, and if you like to, you can externally rotate your shoulders so your palms face up towards the sky.

Enjoy this rotation for the shoulders, which also opens up the chest so you can allow your heart to melt down to the ground, down to the earth.

(soft music) (birds chirping) As you close your eyes, feel your breathing in and out through the nose.

(soft music) Connect to your courage today and your practice, and remember that you are stronger than you think.

(soft music) Deepen your breath.

Constrict your throat as you breathe.

(soft music) (birds chirping) Inhale and exhale through the nose, but hear an audible sound.

Hear the ocean sound with your breath.

Rise up to a tabletop.

Stand on your hands and your knees.

Place your hands right under your shoulders and your knees right under your hips.

Point your index fingers forward.

Spin the eye of your elbow forward.

Take an exhale and round your back.

Point your tailbone down.

Gaze towards your navel.

Inhale.

Lift your gaze up to the sky above.

Point your tailbone up.

Exhale and round.

Feel the connection between the breath and the body.

Inhale.

Arch your back.

Exhale.

Round the back.

Separate your shoulder blades.

(soft music) Inhale.

Arch your back.

(soft music) Exhale.

Lower down to a child's pose.

Go down to the earth.

Inhale.

Rise back up to a tabletop.

Lift your gaze.

Exhale.

Lower down to a child's pose, forehead to the ground.

Inhale, rise.

Exhale.

Lower to child's.

Inhale.

Rise up to the tabletop.

Exhale.

Scoop your tailbone under and lower down to the ground.

(soft music) Inhale and rise up.

Curl your toes.

Lift your hips, downward facing dog.

(soft music) Walk your feet all the way up to the top of the mat.

(soft music) In the forward fold, bring your weight forward to the front of your feet, soften your knees, palms together, thumbs to your heart, and round all the way up to center.

(soft music) Inhale.

Extend your arms up overhead.

Reach up to the sky.

Exhale, hinge from your hips.

Come all the way down.

You can bend your knees as you come down.

Step your right foot back for a lunge.

Left knee right above the left ankle, feet are slightly separated, no more than hip width apart.

(soft music) Step your left foot back to plank pose.

Keep your core in strong, focus forward, and slowly come all the way down to your belly.

Uncurl your toes.

Spread your fingers.

Lift your chest up for Cobra.

Don't come up too high.

Keep your shoulders down away from the ears.

Open up through your chest.

Exhale it back, downward facing dog.

Lift your hips up.

Let your head relax.

Draw the crown of your head down towards the ground as your hips lift up high.

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

(soft music) If your back and your hamstrings are open from down dog, lift your right leg and exhale slowly.

Step forward to a lunge.

Make sure your right knee is right above your right ankle.

Lower your left knee down.

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

Lift your arms up overhead, and bend your elbows.

Cactus your arms, little back bend.

Shine your heart up to the sky.

Spread your fingers wide.

Lower your left hand down inside the right foot, and lift your right arm up.

You can keep your back knee down or lift your back knee.

(soft music) Cactus your right arm.

Squeeze your right shoulder blade in on your back.

It's a little back bend.

Lower your right hand down, back in the lunge.

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

(soft music) Palms together, thumbs to your heart, round all the way back up to center.

(soft music) Inhale, reach your arms up overhead.

Root down with your feet.

Exhale, hinge from your hips.

Come all the way down to a forward fold.

(soft music) Left foot back lunge.

Gaze forward.

(soft music) Keep your back leg straight and strong.

Lift your left hamstring up towards the sky.

(soft music) Step your right foot back to plank.

Keep lifting up through your ribcage.

You can always lower your knees down, too.

Come down halfway Chaturanga.

Inhale to upward dog, or do a Cobra again, like what we did before.

Shoulders down.

Press the ground away with your hands.

Exhale, back downward facing dog.

Relax your head down.

Try to still your gaze, two eyes on one point.

Feel the flow of your breath in and out through the nose.

Hear the sound of your breathing, the whispering sound.

Lift your left leg, or you can lower your knees down to a tabletop and step forward to a lunge, left knee above the left ankle.

Lower your right knee down, bring your hands up to your left knee, and sink into your hips.

(soft music) Lift your arms up overhead.

Lift your gaze and bend your elbows.

Squeeze your shoulder blades in on your back.

Spread the fingers wide, opening up through your heart.

Lower your right hand down.

Lift your left arm up.

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

Cactus your left arm.

(soft music) Squeeze your left shoulder blade in.

Lift your gaze up.

Lower your left hand down, back in the lunge.

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

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

(soft music) Inhale, lift your arms, lift your gaze.

(soft music) Exhale slowly.

Hinge from your hips, come all the way down.

Bring your hands to your shins.

Inhale, flat back.

Exhale, fold.

Inhale, flat back, gaze forward.

Walk back to plank pose.

(soft music) Exhale down Chaturanga, or you can go to your belly.

Inhale to Cobra or upward facing dog.

Chest forward and up.

Exhale, back downward facing dog.

(soft music) Lift your right leg, or you can lower your knees down to a tabletop and step forward to a lunge.

Bring your hands to your hips, upper body up, arms up overhead.

Cactus your arms.

(soft music) This is a great heart opener.

Strengthening your back, too.

Squeeze your shoulder blades in on your back.

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

Round forward, forehead to knee.

Touch the floor with your fingertips in front of your right toes.

Lift up and exhale.

Cactus your arms, back bend.

Push your left shin down so the left foot is flat on the ground.

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

(soft music) Inhale, lift your left leg up.

Exhale, step forward to a lunge.

Hands to your hips, upper body up, (soft music) arms up overhead.

Reach up to the sky, and cactus your arms.

Feel the strength of your leg supporting you, (soft music) and take a little back bend here.

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

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

(soft music) Inhale, lift up, lift your arms up, and exhale, cactus your arms.

(soft music) Lift your heart up higher towards the sky.

Lift your gaze.

(soft music) Lower your hands down in line with the shoulders, and step it back to a downward facing dog.

(soft music) Inhale, lift your right leg.

Exhale, step forward, lunge.

(soft music) Hands to the hips, upper body up, arms up overhead.

(soft music) Take a twist.

Turn to the right.

Reach your arms out to the side.

Spread your fingers.

You can always modify by lowering your back knee to the ground.

Connect to your center, shoulders above the hips.

(soft music) Come back to center.

Lift your arms up, and open up to Warrior Two.

Bend your right knee, left foot flat on the ground, shoulders right above the hips.

(soft music) Gaze over your right hand, right palm up.

Reverse your warrior.

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

(soft music) Bring your right forearm to your right thigh, and extend your left arm right over your head, left bicep over your ear, palm facing down.

(soft music) If you want to intensify this, you can hold your right shin, connecting your right elbow to your knee, but fine tune to have your right forearm on your thigh.

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

Stay with your breath.

(soft music) Inhale, lift your left leg.

Exhale, step forward, lunge.

(soft music) Hands to your hips, rise on up, arms up overhead.

(soft music) Push the weight a little forward, and open up to the left.

Spread your fingers.

Thumbs point up towards the sky, (soft music) building strength, perseverance.

Lift your arms up.

Open up to the side, Warrior Two.

Shoulders above the hips.

(soft music) Gaze over your left hand.

(soft music) Feel your right foot pressing down.

(soft music) Left palm up, reverse your Warrior.

Right hand down to your right leg, lift your heart up high.

(soft music) Lower your left forearm to your left thigh, and right arm sweeps up over your head.

Right arm in line with the right leg, you can hold your left shin or have your left forearm on the thigh.

Lift your gaze up towards the sky.

Hands down to the top of the mat.

Step it back to a downward facing dog.

Pull your navel into your spine.

Tuck your lower ribs in.

(soft music) Slowly walk your feet all the way up to the top of the mat.

(soft music) Separate your feet hip width apart, externally rotate the shoulders, and slide the hands underneath.

Stand on the tops of the hands.

Relax your head down.

Soften your knees.

(soft music) Breathe into your back.

(soft music) This is so good for your wrists and your shoulders and opening up your chest to help open the heart.

(soft music) Breathe into this.

(soft music) Release your hands.

Feet together, hands to your shins.

Inhale, flat back.

Lift your gaze, exhale and fold.

Inhale, rise up.

Sweep your arms up overhead.

Exhale, palms together, thumbs to the heart.

(soft music) Bring your hands to your hips.

Shift the weight to your left leg, left foot, and lift your right leg up.

Hook your left hand outside your right thigh, and extend your right arm back.

Point your right thumb up towards the sky, and reach through your right fingertips.

Right palm up, right arm up and over, crisscross your right knee.

Press down with your left foot, and lift up out of your left hip.

Get taller.

Lower your right foot down.

Other side, hands to your hips.

Bring the weight to your right leg.

Lift your left leg up so your left knee is 90 degrees, and hook your right hand outside your left knee, left thigh.

(soft music) Concentrate on your strong standing leg.

Extend your left arm back.

(soft music) Concentrate on your strong, stable standing leg.

Left palm up, minimal movement, left arm up and over.

Crisscross your left knee.

(soft music) Stay tall.

Lift up out of your right hip, lengthen up through your spine.

Keep your belly in strong.

Lower your left foot down.

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

(soft music) Bring your palms together and your thumbs to your heart.

(soft music) Focus on one point in front of you.

Connect to your center.

Connect to the breath.

Notice how your breath creates peace.

(soft music) Right knee forward, right foot down, other side weight to your right leg.

The left heel can go to the inner right ankle.

The left foot can go to the inner right calf or the inner right thigh.

Have your foot above or below the knee.

Bring your palms together, thumbs to the heart.

Feel a little scoop of your tailbone.

Keep your core in strong.

Press down with your right foot, and lift everything else up from there.

Lengthen up through the crown of your head, and feel your chest open, two eyes on one point.

(soft music) Slowly release.

Come down to your knees on the mat.

Get ready for camel.

Separate your knees hip width apart, feet hip width apart, curl your toes under.

(soft music) Bring your hands to your lower back.

Fingertips point down, and squeeze your shoulder blades in on the back.

(soft music) Lift up through your sternum.

(soft music) Keep lifting up out of your lower back.

Slowly relax your head back.

(soft music) If you have a neck injury, you can tuck your chin into your chest.

When you relax your head back, though, know that feeling a little uncomfortable is normal.

We're not used to stretching our throat.

Slowly go back and one hand back at a time to each heel, fingertips on the inside, thumbs on the outside.

(soft music) Push your hips forward, hips right above the knees.

Keep lifting up through your heart space.

Feel this deep stretch through the whole front side of the body.

(soft music) One hand up at a time to your lower back, come all the way up.

Sit down and child's pose.

Open your knees, walk your arms forward, (soft music) and you can bend your elbows and bring your palms together into prayer behind your neck, stretching your shoulders.

Go to stillness here.

(soft music) Go to your breathing in and out through your nose.

(soft music) These back bends are so good for your back and your spine and your overall wellbeing.

(soft music) Come back up to your knees for another set of camel.

Stand on your knees, hip width apart, feet flat down.

Bring your arms up overhead, palms together.

(soft music) You can relax your head back.

Look up to your hands, and reach up to the sky.

(soft music) Keep reaching up.

So option one is to be here.

Option two is to take it back into a deeper back bend.

Keep your hips right above your knees.

Keep reaching your arms back.

Palms seal together.

Breathe in and out through your nose.

Keep your eyes open.

Go back a little bit more, (soft music) reaching back.

Come all the way up.

Take your time, and slowly come down to a seat, kneel, sit on your heels.

(soft music) Place one hand on your belly and one hand on your heart.

(soft music) Slow down your breath, and nurture your heart with your breath.

(soft music) Turn around and lie on your back.

(soft music) Bend your legs.

Get ready for bridge.

Separate your feet shoulder width apart.

Root down with your feet.

Press down with your feet, and lift your hips up for bridge, Setu Bandha.

(soft music) Palms down on the ground.

(soft music) Keep lifting up through your hips.

Keep your gaze up.

Chin is in slightly but not tightly tucked.

This is so good for strengthening the backside of the body.

(soft music) Slowly lower down.

(soft music) You're gonna do that again, bridge.

If camel was very stable for you and your hips were above your knees, you can try wheel, hands by your shoulders and press up.

Keep lifting up through your hips.

(soft music) You can try lifting your heels up.

This can take pressure off your back.

Externally rotate your shoulders.

Keep lifting up through your hips, and extend through your arms.

Push your chest forward.

Slowly lower your heels, and slowly lower it down.

One more time, bridge or wheel.

Remember, you are stronger than you think.

Get your hands down right by your shoulders if you're doing wheel, but again, feel free to do bridge again, too.

Press down and lift up.

Just go right in.

Stay with your breath in and out through your nose.

Feel your strength.

Keep lifting up through your hips.

Push your chest forward.

Keep your feet parallel, (soft music) and slowly lower it down.

(soft music) 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.

(soft music) Enjoy this moment here.

We're getting rid of old energy and energy that's not serving (soft music) to make space for energy that does serve.

(soft music) Breathe into your heart space.

(soft music) Bring your knees in, (soft music) feet on the ground, spine twist.

Scoot your hips to the right.

Bring your knees into your chest, and lower your knees to the left.

Extend your right arm out to the side, and gaze over your right shoulder.

(soft music) Surrender.

Surrender to the ground and the earth below you.

(soft music) Notice each inhale, and notice each exhale.

(soft music) Come back to center, feet on the ground.

Scoot your hips to the left.

(soft music) Bring your knees in and over to the right.

Gaze over your left shoulder.

Extend your left arm out and relax.

(soft music) This twist feels really good after the back bending.

(soft music) Be gentle.

(soft music) Come back to center.

(soft music) Extend your legs.

(soft music) Arms out to the side (soft music) for your final relaxation.

(soft music) (birds chirping) Make sure you're comfortable here.

Close your eyes, and completely relax.

(soft music) (birds chirping) Enjoy this time in stillness.

(soft music) (birds chirping) Be comforted by stillness.

(soft music) (birds chirping) It's in the stillness you can soak in the benefits of your hard work for your body, your mind, and your soul.

(soft music) (birds chirping) (birds chirping) The root of the word "courage" comes from the Latin word "cor," which means heart.

(soft music) The original definition of courage means to speak one's mind by telling all of one's heart.

(soft music) Be ready to face your world now with more strength, resilience, and love.

(soft music) Bring your hands up to your heart.

Keep your eyes closed.

(soft music) Take your time and go to your side to the fetal position.

(soft music) Remember to be kind and gentle with yourself.

Take this peaceful energy with you.

Come up to a seat and sit comfortably.

Sit up tall.

Close your eyes.

(soft music) Thank yourself for showing up today.

Thank yourself for this practice.

(soft music) Palms together, thumbs to the heart.

(soft music) Softly, open your eyes.

(soft music) (soft music) (light music) (light music)