(nature sounds) - Welcome to YNDI Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(rainfall) Settle yourself into a child's pose.

Open your knees and bring your torso between your thighs.

Relax your hips down, your forehead and arms down.

Make sure you're comfortable.

So you can always put a block under your forehead or a folded blanket under your hips.

Close your eyes.

Connect to the soothing energy of your breath.

Slow inhale, slowly fill the lungs up.

Slow exhale, slowly empty.

Walk your hands over to the right and draw your left hip away.

Breathe into your hips into the left side of the body.

Release any tension out of the body with your exhale breath.

Release any extra effort.

Bring your hands back to center and walk your hands to the left.

Draw your right hip away.

Allow the breath to swirl through the back of the throat.

Hear a soft whispering sound of the breath.

Feel the breath comfort you.

Bring your hands back to center.

Stand up on your hands and your knees.

Make sure your knees are right under the hips so the knees and feet are six inches apart and hands are right under the shoulders.

Point your index fingers forward.

Inhale, lift your gaze up and slowly fill your lungs.

Exhale, bring your hips back to a child's pose and extend your arms forward.

Connect to the fluidity of your breathing.

Inhale, rise back up to a tabletop.

Lift your gaze, arch your back.

Exhale, hips back, child's pose.

Connect to the fluidity of the body.

Inhale, rise up, feel the breath guide you.

Tabletop.

Exhale, hips back.

Scoop your tailbone under.

Inhale, rise up to a tabletop, arch your back.

Exhale, round your back.

Chin in, no child's pose here.

Inhale, arch your back, point your tailbone up, lift your gaze.

Exhale, round your back, point your tailbone down, belly in strong.

Inhale, slowly arch your back.

Exaggerate these movements, warming up the back and exhale, round.

Separate the shoulder blades.

Press your hands down into the ground.

Inhale, arch.

Feel the movement of the pelvis.

And we're gonna take it into barrel rolls for the hips.

Bring your hips to the right and down to your heels and over to the left.

Make big circles clockwise.

Feel the wave up through the spine, through the side body as you make these big circles with your hips, warming up the hips and the back, connecting to the element of water.

Slowly go the other direction counterclockwise.

Notice if there's any area of tension and try to work through that area, getting in there with a stretch and with your breath.

Come back to center to a tabletop.

Exhale, round your back, tuck your chin in.

Inhale, lift your gaze, walk your hands forward a few inches.

to prepare for downward dog, hands right in line with the shoulders.

Curl your toes and lift your hips up.

And soften the knees.

Press down with the tops of your palms and your knuckles.

Make sure the space between your index finger and thumb is sealed to the ground.

As you bend your knees, lift your hips up high.

Feel the wave up through the spine and come forward to plank pose.

Lift your gaze.

Lift your ribcage.

Exhale, take it back to a downward dog and bend the knees.

Push your thighs back.

Inhale, wave up through the spine from the bottom to the top.

Gaze forward.

Exhale it back, downward facing dog.

Relax your head down.

Inhale, come forward to plank pose.

Exhale, take it back, downward facing dog.

Lower your knees down to a tabletop and step your right foot up for a lunge.

So the right knee's right over the right ankle and the left knee can lower down to the ground.

Gaze forward.

Exhale, bring your hips back.

Extend your right leg.

Flex your right foot to stretch your hamstring.

Inhale, come forward to a modified lunge.

Gaze forward.

Exhale, take it back.

Flex your right foot.

Inhale, wave up through the spine to modified lunge.

Exhale, take it back.

Stretch your right hamstring.

Inhale, come forward.

Lizard lunge.

Walk your right foot to the right and bring your right hand inside your right leg.

So both hands are inside the right leg.

Separate your hands shoulder width apart.

Gaze forward.

You can keep your back knee on the ground.

Stretching into the hip.

Hug your right knee in towards the midline of the body.

You can have both hands on the ground or take blocks, one or two blocks, and bring your forearms down.

You can hold tightness and stress in the hips.

So use your breath to work through any resistance.

Stay focused on the nurturing energy of the breath.

To make space in your body.

Slowly come up to your hands, take the blocks out if you're using blocks.

One-legged pigeon.

Lower your right knee to the ground right behind your right wrist, a little outside the wrist.

You can use a folded blanket here and put it under your hips.

So make sure you feel supported.

You can also use a block or a pillow.

The left knee should be on the ground so the top of the left foot's on the ground.

Lock your arms forward bringing your forearms down.

If you want more of a stretch, you can walk your right foot up a little higher.

Less of a stretch, bring your right foot closer down to your left knee.

Make sure your hips and your pelvis are square to the ground.

If you're comfortable here, you can bring your forehead down.

Again, feel free to use props to feel more support if you need.

So you can put a block under your forehead.

Close your eyes.

Actively draw your right hip crease back and squeeze your hips together.

Stay with your breathing, anchoring you in the present moment.

Work through any resistance with your breath to clear out the clutter in the body so you can have more clarity and more peace.

Slowly come up.

And we're gonna go into double pigeon or fire log.

Bring your left leg up and over, left ankle right on top of the right knee.

You can stay seated on a blanket or two blankets or one or two blocks.

So left ankle on the right knee and left knee right above the right ankle.

So both shins are parallel to the top line of your mat.

Flex your feet.

You can stay up straight, especially if your hips or your back are tight, or you can walk your arms forward bringing your forearms down.

Fine to stay up straight the whole time and just breathe into the hips.

If your forearms are down, actively flex your feet, gazing a little forward.

Make sure you're not sinking into your lower back.

Notice your inhale and notice your exhale as we're working deep into the hips.

Come all the way up, take the blanket out and extend your legs forward.

Shake it out a little bit, getting the blood flow back into your hips.

Flex your feet, walk your arms forward for a forward fold.

Flex all 10 toes back.

Keep your ankles and feet together as you work from your hips.

Inhale, lift your chest.

Exhale and fold.

Inhale, lift your chest, gaze forward.

Exhale and fold.

Inhale, lift your heart.

Exhale, fold.

Slowly come all the way up.

Come back to a tabletop position.

Step your left foot up for a modified lunge, left knee, right over the left ankle, right knee on the ground.

Gaze forward.

Keep your hip square here.

Exhale, take it back.

Extend your left leg.

Flex your left foot.

Inhale, bring your weight forward to the modified lunge and sink into your hips.

Exhale, take it back to stretch the back of the left leg.

Inhale, modified lunge.

Exhale, hips back.

Inhale, come back to the modified lunge.

Bring your left hand inside the left foot and walk your left foot to the left so your hands are shoulder width apart.

Sink your hips down and forward and breathe.

It's normal for one side to feel different than the other.

Trust the present moment with your breathing.

You can use blocks here again, one or two blocks, and put your forearms on the blocks so you have a little more support.

Stay with your breathing.

The rain is nature's way of telling us to take a pause.

So in this time where you take a pause, feel the breathing soothe you.

Come up to your hands, take the blocks out and pigeon.

Make sure your hips and your pelvis are square to the ground.

So you can use a blanket, folded blanket or a pillow.

Lift your heart up, feel your hip squared off, right knee on the ground.

And then slowly walk your arms forward, bringing your forearms down, forehead down, and just like the other side, you're always welcome to put a block under your forehead.

Connect to stillness.

Draw your left hip crease back gently to take pressure off your left knee.

With your inhale, breathe in peace.

And with your exhale, wash away any fear and worry.

Come all the way up For double pigeon fire log.

Bring your right leg up and over, right ankle right above the left knee, right knee right above the left ankle and flex your feet.

Sit up tall.

Feel a subtle forward tilt of your pelvis.

To access the curve of your lumbar spine, make sure you're not sinking into your lower back.

So prop yourself up as much as you need to.

If your hips are open, then you can walk your arms forward.

There's no rush to do that.

Meet yourself where you are with no judgment.

And then taking a pause and breathing, breathing slowly.

Inhale, bring in peace.

And exhale, release what's not serving you here in this moment.

Feel the breath swirl through the back of the throat.

Hear the soft whispering sound of the breath.

Notice how your breath has the power to slow you down.

Come all the way up.

Take the blanket out if there's a blanket.

Extend your legs forward.

And now right leg out, 45 degrees.

Bend your left, left foot to the inner right thigh.

Extend your right arm right inside your right leg, and lift your left arm up and over.

Look through your left armpit and up.

You can stay here.

If you're more flexible, you can hold your right toes with your left hand and open and spin your heart up to the sky.

Come all the way up.

Extend your left leg out.

Bend your right, right foot to the inner left thigh.

Extend your left hand inside your left leg and right arm up and over.

Look through your right armpit and up and draw your right hip down.

Open up through the chest and breathe.

Keep the right hip rooted down.

Come all the way back up.

Turn around and lie on your back.

Feet hip width apart, palms up.

Bring your right knee into your chest.

Interlace the fingers right below your right knee and the top of your shin.

Hug your elbows in.

Tuck your chin in and gaze down towards your chest.

Squeeze your right knee in, compressing the abdomen on the lower right side.

Release.

Right leg down, left knee in.

Gaze down towards the chest to lengthen and stretch the back of your neck.

Hug your left knee in towards your left shoulder to make sure you're compressing the abdomen on the lower left side.

So good for your digestive system.

Left leg down.

Bring both knees in.

Hug your knees in and do little circles here.

And start counterclockwise a few times and then go the other direction, massaging your hips and your lower back.

Come back into center, and now wrap your arms around.

Try to hold as high up on the arm as you can.

If you can, elbows are in the palms of the hands.

Keep your head on the ground, tuck your chin in and lengthen, again, the back of your neck, press down in between your shoulder blades.

At the same time, soften your hips.

Push your tailbone away.

Extend your legs all the way down.

Bend your legs, feet on the ground.

Scoot your hips to the right.

Bring your knees in and over to the left.

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

You can have your left hand outside your right thigh, knee.

Such a nice stretch here for your hips and your lower back as well as your shoulders and upper back.

Feel the ground support you.

Come back to center, feet on the ground, scoot your hips to the left.

Bring your knees in and over to the right.

Extend your left arm out, left palm down and relax here.

Inhale, observe and exhale, let go.

Release tension with your exhale breath.

Come back to center, extend your legs all the way down.

Bend your legs, feet on the ground.

Cross your right ankle on your left knee.

Take your right hand and thread it in between the legs and interlace the fingers right behind the left thigh.

Pull your left leg in and at the same time, push your hips away.

Flex your feet.

Push your right thigh away with your right elbow forearm and feel your back flattening on the mat.

Lower your legs down, extend your legs out.

Other side.

Bend your legs, left ankle on the right knee.

Thread your left hand through and interlace the fingers right behind your right thigh.

Flex your feet.

As you pull, push away.

As you flex your feet, you protect the ligaments in your knees.

Push your hips away.

Breathe into your hips here.

Extend your legs all the way down.

Happy baby.

Bend your legs.

Hold the outsides of your feet, bring your knees right outside your ribs and you can sway a little side to side.

Breathe into your hips into your lower back.

And then come back to center and press your spine down.

Release.

Supta Baddha Konasana.

Supta Bhadrasana.

Bring the soles of your feet together.

Open your hips and your knees.

You can always take fists and put fists under your thighs if you need to control the range of motion in your hips.

If you're comfortable, place one hand on your heart and one hand on your belly.

Close your eyes.

Connect to the stillness of your soul.

Bring your knees in and extend your legs all the way down.

Final relaxation.

Make sure you're comfortable so there's no tension in your shoulders, no tension in your hips.

Release any extra effort in your body.

Take a slow inhale and slow exhale, settle deeper onto the ground.

Feel your bones heavy.

Be one with the rain, one with Mother Nature, separated from thoughts and at one with stillness and with peace within.

Completely relax.

(relaxing rainfall) Deepen the breath.

Feel your belly rise.

Feel your belly fall.

Keep your eyes closed.

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

If it's comfortable, you can spin your third eye, your forehead down to the ground to connect to the earth.

Remind yourself that you have everything you need within.

Come all the way up to a seat.

Sit comfortably.

Fine to sit on a block or a blanket.

Lengthen up through your spine, shoulders relax down.

Palms together, thumbs to the heart.

Hold on to the soothing and comforting energy that you can create from within.

Namaste.

(melancholy string music) (outro music) (outro music)