- Welcome to YNDI Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(birds chirp) (wind howls) In this practice, we're gonna access the element of earth in our bodies.

Which is in our legs, our feet, and our roots.

So we can connect with stability, and feel grounded.

Begin standing, you can have your feet together or hip width apart.

Point your second toes forward.

Bring your palms together and thumbs to your heart.

Lift your toes and spread your toes on the ground.

Root down through the four corners of each foot.

Press down into the earth to access the energy of the earth from below, and feel that energy rise up through your body.

With a strong foundation of your legs, you can set an intention here for your practice.

It could be "I am stable," or "I am grounded."

Put it into action in your practice.

Inhale, reach your arms up overhead, look up to your hands as you move down with your feet.

Exhale, forward fold.

Soften your knees and you can sway a little side to side.

Turn your head to the right, to the left, and feel the weight come forward to the front of your feet.

Step your right foot back for a lunge, so the left knee's right over the left ankle.

Be light on your fingertips on the ground, and draw your left hip back.

Feel your feet on the ground, lift your right heel.

Back leg straight and strong.

Step your left foot back to plank pose, gaze forward, shift your weight forward, and you can lower your knees to modify this.

You wanna make sure in plank that you're pulling everything in tight, and slowly come down to your belly.

Uncurl your toes, spread your fingers, peel your chest up for cobra.

Feel your hips heavy on the ground, and your chest open.

Take it back to a child's pose, open your knees, and bring your forehead down to the ground, down to the earth.

Feel the steady flow of the breath, in and out through the nose, as you relax your hips.

Come up to a tabletop, curl your toes, downward-facing dog.

In your downward dog you can bend the knees.

And look up to your hands, and make sure your index fingers are pointing forward and your hands are symmetrical.

Before we step forward to a lunge, if you have a tight back, or an injury, you can always lower your knees and walk your right foot up to a lunge.

If your back is open, lift your right leg up, and step forward to a lunge.

If your right foot can't go in between the hands, if your hips are a little tight, bring your right hand behind your ankle calf and scoot your right foot up, so the right knee is right above the right ankle.

Draw your right hip back in your lunge.

Step your left foot up to a forward fold.

Relax your head down, palms together, thumbs to the heart, 'round all the way up.

Inhale, reach your arms up as you press your feet down into the ground.

Exhale, hinge from your hips, forward fold.

Relax your head down.

Step your left foot back for a lunge and gaze forward.

Square off the hips right away, belly in strong.

Step your right foot back to plank, shift the weight forward, lower your knees if you need to modify.

Otherwise come down just halfway, triceps parallel to the ground, and inhale, come up to upward-facing dog, hands right below the shoulders.

Chest forward and up, lift your gaze.

Exhale, take it back to a downward-facing dog, soften your knees right away.

Feet about hip width apart.

Feel your hands and your feet on the ground below you on the earth.

Pull your navel into your spine, and set your shoulders up towards your hips.

You can lower your knees and walk your left foot forward to a lunge, or lift your left leg and lightly step forward to a lunge.

Find the right angle with your left knee.

Draw your left hip back.

Float your right foot up to the left to a forward fold, soften the knees.

Palms together, thumbs to the heart, round up.

Inhale, reach your arms up to the skies, you root down with your feet.

Exhale, swan dive, fold forward.

Bring your hands to your shins, inhale, flat back, gaze forward.

Exhale and fold, Utanasana.

Inhale, lift your gaze.

From a lookup position, walk back to plank pose.

Squeeze your thighs and your glutes.

Slowly take it down, Chaturanga, yoga pushup, don't come down too low.

Inhale, chest forward and up to up dog, lift up out of the lower back.

Exhale back downward dog.

Hands stay right in line with the shoulders.

Externally rotate the shoulders.

Inhale, lift your right leg up, and step forward lunge, or you can do the modification.

Right knee right above the right ankle.

Hands to your hips, upper body up, keep your back heel lifted.

You can bend your back knee to keep the hips square, think of pointing your tailbone down, lift up through the front of your pelvis.

Lift your arms up overhead.

If that's too much, keep your hands on your hips.

Push the weight a little forward, feel your feet rooting down.

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

Take an inhale, and exhale belly in, round your back and bow down to the earth below you, forehead to knee.

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

Exhale, back bend.

So you're doing a back bend, the hips don't move, connect to the strength in your legs, press down through your left shin.

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

Push your thighs back.

Lengthen up through your spine.

Inhale, lift your left leg.

Exhale lightly, step forward, lunge.

Take your time with your setup.

Your foundation's most important.

Hands to your hips, upper body up.

Hips square.

Again, fine to bend your back knee.

Arms up overhead, shoulders down and back.

Pull in towards the midline of the body.

Feel your feet on the ground below you.

Lower your right knee in and down, palms together up overhead, arms straight.

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

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

Squeeze your grip, arms straight, and go back.

Press down with your right shin and your left heel.

Go back more, keep the breath moving, arms back.

Come all the way up, lower your hands Step it back to a downward-facing dog.

Relax your head down.

Walk your feet all the way up, to a forward fold, so come all the way to the top of the mat.

Separate your feet hip width, lift your toes, and scoop your hands under, stand on your palms.

Line your toes with your wrist crease.

Feel the fold of your hips, you can bend your knees, stomach on thighs.

Bring the weight forward.

You can wiggle your toes, massaging the heel of your palms.

Release your hands, palms together, thumbs to the heart, round all the way up.

Turn to the side and you can come to the bottom of the mat as we're gonna step to the right.

Bring your palms together, thumbs to your heart center.

Inhale, reach up overhead.

Exhale, big step out to the right for warrior two, arms out to the side.

Pivot on your right heel and bend your right knee.

Connect to your center, shoulders right above the hips.

Have a nice soft gaze over your right hand.

Connect to your strength, your foundation.

Feel your right heel pressing down, and the outer edge of your left foot pressing down.

Inhale, straighten your right leg.

Lift your arms up overhead, palms together.

Lengthening up.

Exhale, go back into warrior two, arms out to the side.

Inhale, lift back up, lengthen up high.

Exhale, come down, warrior two.

Inhale, rise up, feel the energy coming up from the earth.

Exhale, warrior two.

Right palm up, reverse your warrior, lift your right arm up, left hand to the left leg.

Lift your heart up high.

Bring your right forearm to your thigh, extended angle left bicep right above the left ear, so align your left arm with your left leg.

You can have the forearm on the thigh.

Or if you want a deeper position, you can hold your right shin with your right hand, connecting your right elbow to the inside of your right knee.

Look through your left armpit and up.

Come back up, arms out, straighten your right leg.

Left toes to the left and bend your left knee, warrior two.

Gaze over your left hand, belly in strong.

Right leg is straight, and the left knee right above the left ankle.

Center your torso.

Inhale, straighten your left leg, lift your arms up overhead, palms together.

Exhale, settle back down into your warrior two as you still lengthen up through your spine.

Inhale, lengthen all the way up, palms together.

Exhale warrior two.

Inhale, rise up.

Exhale lower.

Left palm up, reverse your warrior.

Left forearm to left thigh, sweep your right arm up over your head, line your right arm with your right leg.

Do the same variation you did on the other side with your left arm.

Point your tailbone towards your right heel Belly in strong, open up through your chest.

Come all the way up, bring your hands to your hips, and toe heel your feet in, so your feet are about a three foot distance.

Pivot on your heels and turn to the right, back foot's 45 degrees, right toes point forward.

Bring your arms behind your lower back.

You can hold your forearms or your elbows.

Come forward with a straight back, center your torso over your right leg, and press down with the big toe mound of your right foot.

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

Inhale, come all the way up to center.

Pivot on your heels.

So the left toes will point to 12 o'clock, right toes will point to one, two o'clock.

Take your time and come forward with a straight back.

Try to keep your hips on the clock, so your right hip points to three, left hip points to nine o'clock.

Lower belly in strong, lengthen through your spine.

Press down with the big toe under the left foot.

Inhale, come all the way up.

Turn to the side, parallel your feet, arms out to the side, take up a lotta space, palms up.

Lift your heart up to the sky and lead with your heart, come all the way down.

If you have an injury in your back, or your back is very tight, you can always have your hands on a block.

If it's available to you, bring your fingers underneath the outer edge of your feet, if not, just have the hands on the block or on the floor below your chest.

Stand on your fingertips, when you have more flexibility, go closer to your heels.

You can bend your knees, and if your legs are straight, then bend your elbows, and pull your forehead down to the ground, think stomach between the thighs, and chest down to the ground.

Hands to your hips, come all the way up.

Step your right foot to the left.

Closing it off.

You can turn and face forward.

Step your right foot out, hip width apart.

So there's a six-inch distance between your feet, parallel like railroad tracks.

Lift your arms up, shoulder height, shoulder width, fingers together, engage your triceps.

Inhale and exhale, sit back into your heel.

Sit down to a chair, keep your knees right above your ankles.

Weight is in the heels.

Chest is lifted, engage your arms, reach through your fingertips.

Inhale, come all the way up.

And go high up on your toes, stretch your feet.

Keep lifting your heels up, focus forward, belly in strong.

Bend the knees, heels up and forward, keep lifting your heels, heels come up higher and higher, back is straight.

Belly in, lengthen up through the spine up through the crown of your head.

Two eyes on one point, heels up, knees up.

Inhale, come all the way up.

Lower your heels.

Bring your knees together, if you have a knee injury, you can do the first part of this pose instead.

Press your knees together for the third part and slowly come down, focus forward, keep your back straight.

Lengthening up through the spine.

When you're down all the way, the hips are hovering off the heels, not sitting on the heels.

Point your knees forward or down, keep squeezing the knees.

And inhale, slowly lift, come all the way out, lengthen up through your spine.

Arms down, bring your feet together.

Tree Vrikshasana.

Shift the weight to your left leg.

Bring your right foot to the inside of your left calf, or the inside of your left thigh.

Palms together, thumbs to the heart.

Right away, press your left foot down into the earth, and lift your left hip up.

Lengthen up and get taller.

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

Tuck your lower ribs in together.

Keep actively pressing your left foot down, lifting the left hip up, lengthening up through the spine.

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

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

Palms together, thumbs to the heart.

Press down and lift.

You can lift the arms up here again, or keep your palms together.

Feel the strong foundation of your right leg connect to your right foot, rooting down into the earth.

Bring your hands back down, left knee forward, left foot down.

Come down to the ground.

Kneel down, and you can sit on a block if you're not sure, or a folded blanket or pillow, we're gonna sit down in between the heels.

So the toes point back and the heels are right outside the hips.

You don't want any pain in your knees.

If your knees are feeling good, it's fine to sit down without a block, again, you wanna make sure there's no pain in your knees.

You can use your hands as stop buttons, putting weight into your hands.

If your hips are down without a block, and your knees feel good, you can go back one elbow at a time, make sure the knees do not lift.

If that feels good still, you can slowly bring the back of your head, shoulders, upper back, down into the earth.

Make sure the knees are rooted down.

Then you can lift your arms up overhead if you're here, hold onto each elbow, press your forearms down, tuck the chin in.

Again, it's fine to stay in the seated position sitting on a block too.

Relax your hips and your pelvis.

This is improving blood flow to the knees and the ankles.

Improving circulation and working through scar tissue.

Come back up one elbow at a time, carefully come up, and we'll meet in downward-facing dog.

So lift your hips.

Pose is so much about patience, just practicing little by little will do wonders for your knees, your ankles, your hips, and your lower body.

Your whole body.

Come down and sit down, right leg out 45 degrees, left foot into the inner right thigh, arms out to the side, turn and twist.

Left hand can go outside your right calf, you can place your right fingertips on the ground right by your right hip.

Or you can wrap your arm behind your lower back.

If you have a flexibility in your right hamstring, hold the outer edge of your right foot, flex your right foot, and gaze over your right shoulder.

Come back up to center, interlace the fingers, face your right leg and round forward, forehead to knee, you can bend your right knee so your forehead meets the knee.

Lower belly in and out, flex your right foot.

Eventually the leg will straighten, it's fine if you're bending the knee though, just keep your forehead on the knee.

The leg is straight, bend your elbows down.

Come all the way up, change legs, left leg out, right foot in, arms out to the side, turn and twist.

Right hand outside your left calf, left hand to the ground, or wrap your left arm behind you.

You can also hold the outer edge of your left foot here.

Look over your left shoulder.

Belly in, both sit bones rooted down.

Feel your chest open.

Come all the way up, interlace the fingers, face your left leg, you can bend your knee and round forward forehead to knee, feel that connection.

And just taking it one inch at a time.

Eventually straightening the leg.

Round the back, belly in, forehead to knee.

Flex your left foot.

Come all the way up.

Bring both legs out in front, arms up overhead.

Bend your knees and hinge forward, use the peace finger grip, so just second, third fingers, hook around the big toes.

You can keep your knees bent the whole time lengthening up through the spine.

If you can straighten your legs, then you can bend your elbows.

Think of bringing your forehead, your hairline to the toes.

Flex all 10 toes back.

Lower belly in and up, lengthening through the spine, reaching forward.

Come all the way up.

Make your way into a child's pose.

Separate your knees.

Bring your forehead down to the ground.

You keep your arms extended or bend your elbows and bring your palms together behind your neck.

Feel grounded here.

Feel the energy of the earth rise up to meet you.

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

Bend your legs.

Scoot your hips to the right a couple inches, and then knees in and over to the left, gaze over your right shoulder.

Left hand outside your right thigh.

Come back to center, scoot your hips to the left, bring your knees in and over to the right and gaze over your left shoulder.

Relax and settle down into the ground.

Come back up to center.

Extend your legs.

Happy baby, bend your legs, hold the outsides of your feet.

Pull your knees down outside the ribcage, push your hips away.

Feel like you're leaving an imprint of your spine on the ground, on your mat.

Breathe into your hips.

Extend your legs all the way down for final relaxation Shavasana.

Take up as much space as you'd like.

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

Close your eyes.

Feel your bones heavy on the ground.

Relax your entire body.

Relax your face, relax your jaw.

Relax your neck, your shoulders.

Feel your arms heavy.

Relax your back.

Relax your hips.

Feel your legs heavy on the ground.

Relax your feet.

Relax your toes.

Completely relax.

(wind blows) Bring your awareness back into your breath.

Inhale, feel your belly rise.

Exhale, feel your belly fall.

Bring your knees in, and go to either side to a fetal position.

You can spin your third eye, your forehead, down to the ground, down to the earth, to connect to the vibrant energy of the earth.

Connect to your intention, and stability.

Come all the way up to a seat, you can sit cross-legged or kneel.

As you sit up tall, feel the strength in your legs.

Feel the spaciousness in your torso and in your chest.

Palms together, thumbs to the heart.

Point the crown of your head up, to connect to your highest version of self.

Bring your thumbs to your forehead.

Thumbs to your lips, thumbs to your heart.

You are ready to face your world, with more peace and resilience.

(soothing electro-ambient music) (friendly percussive music) (triumphant percussive music)