- Welcome to YNDI yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

Find yourself a comfortable seat so you can sit on a block and if you don't have a block, you can sit on the ground and sit cross-legged.

Once you sit down bring awareness all the way down to your base and give yourself a forward tilt of the pelvis.

Press down through your sit bones and lengthen up through your spine all the way up through the crown of your head.

Access the curve in your lower back, maintaining your neutral spine.

Feel your spine long.

You can close your eyes, relax your shoulders and settle into the present moment.

Take a slow inhale and slow exhale.

Keep lengthening up through the spine.

Connect to stillness.

Feel the breath move through your body.

Slow down your breathing.

Bring all your focus to your breath, to quiet the mind, feel the outer shell of the body relax.

I invite you to set an intention for your practice or for your day.

Create an intention that will inspire and empower your time on the mat as well as your time off the mat.

Bring your palms together, thumbs to your heart center to honor your intention.

Softly open your eyes, bring your arms down to your side and inhale lift your arms up overhead and exhale palms together, thumbs to the heart.

Keep your spine long.

Inhale, reach your arms up high, lengthen through your side body.

Exhale, palms together, thumbs to the heart.

Inhale, reach up, reach up through your fingertips.

Exhale, palms together, thumbs to the heart.

Inhale, reach your arms up high.

We're gonna take this into a twist.

Turn to your left and bring your right to your left knee and left hand behind you, tighten your fingertips, press down to lengthen up through your spine, feel your chest open and look over your left shoulder.

Slow inhale and slow exhale, gentle twist.

Inhale, come back to center, arms up overhead.

Exhale, palms together, thumbs to the heart.

Inhale, reach your arms up and exhale, turn to the right left hand to the right knee, right hand behind you.

You can tense your fingertips here, lengthen up through your spine and look over your right shoulder.

Belly in, protecting your lumbar spine.

Keep the shoulders relaxed and the shoulders level.

Come back through center, inhale, reach your arms up.

Exhale, palms together, thumbs to the heart.

Bring your hands to your knees and inhale, lift your gaze, open up through your chest, arch your back.

Exhale, round your back, tuck your chin in, gaze towards your navel.

Inhale, tilt at your pelvis, open up through your chest, lift your gaze and exhale, round the back.

Protract your shoulder blades, chin in.

Inhale, tilt up the pelvis, lift your gaze, arch your back.

Exhale, belly in, round your back, chin in.

Inhale, lift your gaze, open up through your chest.

Exhale, belly in, round your back.

Come back to center.

Bring your left ear to your left shoulder, take an inhale and exhale, bring your chin in and roll your head down to the other side and pause, right ear to right shoulder.

Inhale and exhale, chin in, roll your head down, going to the other side, left ear to left shoulder.

Inhale, chin in.

Enjoy this nice stretch here for your neck, your upper back, right ear to right shoulder.

Move with the breath.

Exhale, chin in, left ear to left shoulder.

Come back through center, gaze forward.

Lower your left hand down to the ground to your side and lift your right arm up.

Press down with your right hip and look through your right armpit and up and stretch your right side body.

Feel the energy through your right fingertips.

Connect with your breath, lower ribs in and down.

Back to center, right hand down, left arm up.

Gaze through your left armpit and up and stretch the left side body.

Stay with the flow of the breathing, in and out through the nose, nice steady breath.

Belly in, press your left hip down.

Come all the way back up through center.

We are gonna go into a tabletop.

Stand on your hands and your knees, place your palms right under your shoulders, point your index fingers forward, spread your fingers.

Separate your knees hip width, knees right under the hips.

So you have right angles at your knees and your wrists.

Exhale, tuck your chin in, round the back.

Inhale, point your tailbone up, feel the wave up through the spine and lift your gaze.

Exhale, slowly scoop your tailbone under, belly in, round the back, chin in.

Inhale, lift your tail bone up, wave up through the spine, lift your gaze.

Exhale, belly in, and round your back, press the ground away with your hands.

Inhale, open up through your chest, arch the back.

Exhale, round the back, pull your navel into your spine.

Inhale, lift your gaze, arch your back.

And exhale, belly in, empty out your lungs.

Come to a neutral spine.

Flat back like a tabletop, gaze forward, lower belly in, lift your right leg up.

Keep your hip square so internally rotate your right hip, flex your foot.

Exhale, draw your right knee into your nose, round your back.

Inhale, extend your right leg back, lift your gaze.

Exhale, belly in, bring your right knee in.

Inhale, lengthen your leg back, keep the hips square.

Exhale, knee in.

Inhale, extend, lower your right knee down.

Exhale, round her back, round of cat cow.

Inhale, lift your gaze, arch.

Exhale, belly in and round.

So good for your spine.

Come back to the flat back, lower belly in tight, lift your left leg back and up.

Square off your hips, pull it in towards your midline, exhale, round your back, tuck your chin in, knee in.

Inhale, extend your leg back, keep the hips square.

Exhale, round the back, chin in.

Inhale, extend, flex your left foot.

Exhale, draw your knee in.

Inhale, extend, keep the hips square and lower your left knee down.

Exhale, round the back, stay with the rhythm of the breath.

Inhale and arch.

And exhale, curl your toes and come up to a standing position.

Separate your feet hip width apart, second toes point forward.

So your feet are parallel to one another.

Lower ribs in, belly in, palms together, thumbs to your heart.

Inhale, reach your arms up.

Exhale, sit down to a chair and sweep your arms behind you, squeeze your shoulder blades.

Inhale, sweep your arms up, put the hips low, stand up, palms together, thumbs to the heart.

We're gonna do this a few times.

Inhale, reach your arms up high, root down with your feet.

Exhale, sit down to a chair, arms back.

Inhale, sweep your arms up, stand up, palms together, thumbs to your heart.

Inhale, reach your arms up high.

Exhale, sit down, sweep your arms back.

Inhale, sweep your arms up, press up.

Exhale, palms together, thumbs to the heart.

Inhale, reach your arms up.

Exhale, sit down to a chair, belly in, arms back.

Inhale, arms up, hips low, stand up, palms together, thumbs to the heart.

Inhale, reach your arms up.

Hold onto your left wrist with your right hand and left palm facing forward.

Lower ribs in and down and slowly bring your torso to the right keeping your legs straight and shoulders hip square forward.

Feel the deep stretch through the left side body, gazing forward so the chin is off the chest.

Inhale back up through center.

Hold on to your right wrist with your left hand, lengthen through your right arm and slowly take it to the left.

Belly in tight, feel the strength in your core, like your lower ribs are coming in closer together, root down with your feet.

Keep the breath moving nice and steady and slow.

Back up through center, arms down to the side, palms together, thumbs to the heart.

Gonna prepare for warrior two.

So separate your feet nice and wide up to four feet.

Arms out to the side and pivot on your right heel so your right knee can bend and go right over your right ankle.

Keep your torso centered over your hips, root down with your feet.

Right palm up, lift your right arm up, left-hand to your left leg.

Right forearm to right thigh, left arm straight up.

We're doing a nice flow.

Inhale, reverse your warrior.

Exhale, right forearm to thigh, left arm straight up.

Inhale, reverse.

Exhale and lower.

Inhale, reverse, lift your gaze, straighten your right leg with your right arm lifted and enjoy this deep stretch through your right side body.

Keep your gaze lifted, root down with your feet.

Come all the way back through center.

Pivot on your heels, right toes point forward, left toes to the left, bend your left knee, warrior two.

Look over your left hand, left palm up, reverse your warrior, lift your gaze.

Exhale, left forearm to left thigh, right arm straight up and look to your right hand.

Inhale, reverse.

Exhale and lower, root down with your feet, engage your glutes.

Inhale, reverse.

Exhale, lower, forearm to thigh, right arm straight up.

Inhale, reverse, lift your gaze, straighten your left leg, keep lifting up through your chest, lift up through your heart, reach through your left arm as you root down with your feet.

Inhale come back through center.

Bring your hands to your hips, toe heel your feet in so your feet are about a three foot distance.

Pivot on your heels and turn to the right, parsvottanasana.

Bring your arms behind your lower back and hold your elbows, your forearms or your wrists.

With a straight spine, slowly come forward.

Bring your focus to your lower abdominal and suck your lower belly in, knit the lower ribs together and the chest is open.

Press down with a big toe under the right foot and draw your left hip a little forward, right hip a little back.

Inhale, come all the way up through center, pivot on your heels, 180 turn and face the other direction.

So back foot's about 45 degrees.

Inhale and exhale slowly come forward with the straight back, lengthen through your spine, lower belly in.

Make sure you're not dropping your head down.

Lengthen through the back of your neck all the way out to the crown of your head.

Breath in and out through the nose, lower belly in tight supporting you.

Inhale, come all the way up through center.

Turn to the side, step your right foot to the left, arms down, and make your way down to the ground.

Sit down, extend your right leg forward.

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

Lock your arms forward and you can pause at any place.

Feel supported, make sure you're not sinking into your lower back so think of lifting up through your chest and breathe.

Be in a place where there's no strain, a place of effortlessness.

Lengthen up through your spine.

Walk your arms back, inhale, extend your arms forward, palms up, and bring your arms up overhead and exhale, arms down.

Inhale, sweep your arms up, and exhale down.

You can think of this like waves of energy that you're bringing into your body.

Think about what your body needs.

It can be healing energy.

Keep moving with your breath.

Inhale, reaching forward and up.

Exhale and down to bring it in.

Inhale to gather, exhale bring it in.

Bend your left leg, cross your left foot over your right leg.

Plant your left foot flat on the ground, hug your left knee in with your right arm, bring your left hand right behind your lower back, tighten your fingertips and gently twist.

Suck your belly in, open up through your chest, gaze over your left shoulder.

Feel your left foot flat on the ground.

Slowly, turn face forward and change legs.

Left leg forward, bend your right, right for to the inner left thigh.

Slowly walk your hands forward and pause.

To meet yourself in a place of effortlessness.

while enjoying a good stretch here from your back body.

Keep your lower belly in to protect your back and breathe.

Walk your hands up, inhale, reach your arms forward all the way out and exhale down.

Feel the nice big waves.

Inhale, lift, exhale, down.

Inhale, reach forward to gather the energy you would like to bring in, exhale it down.

Inhale, reach, exhale down.

You can also do this with your eyes closed.

Inhale reach, lift, exhale bring it in.

Inhale, think of ocean waves, the healing power of the ocean.

Inhale, reach, lift, let it wash over you.

Exhale, down.

Bend your right leg, cross your right foot over your left.

Plant your right foot flat on the ground, hug your right knee with your left arm.

Right hand behind you, tighten your fingertips, lengthen up through your spine and look over your right shoulder.

Belly in.

Keep both sit bones on the ground as you twist.

Slowly come back to center, gaze forward.

Make your way on your back.

Lie down on your mat.

Your feet can be hip width apart, toes fan open, arms to the side and palms up.

Bring your right knee in, interlace the fingers right below your knee in the top of your shin and start making small circles with your knee.

Feel this in the hip, like a little massage, small circles.

Keep lengthening through the back of your neck as well.

You can go the other direction in the circles.

Then come to center and hold.

Bring your right knee down towards your right shoulder with your left shoulder blade on the ground and squeeze it in, elbows in, tuck your chin in, back of the head on the ground.

Release, extend your right leg out, left knee in, interlace the fingers right below your knee, and small circles.

Keep your focus with your breathing, in and out through the nose.

Keep the breath nice and slow to keep the mind quiet.

Go the other direction with the circles.

(calm music) And then back in and hold it here.

Squeeze your left knee in towards your left shoulder, both shoulder blades on the ground, tuck your chin and release, left leg down.

Bring both knees in.

You can hold your hands or your knees.

Do small circles here with the knees together, feet side by side.

Little massage for your lower back and the hips.

You can go the other direction with the circles.

(calm music) Bring it to center and hold, squeeze your knees in, push your hips away, chin in, lengthen through the back of your neck.

Release, lower your legs all the way down.

Bend your legs, feet on the ground, cross your right ankle on your left knee.

We're gonna take this into a twist.

Bring your legs to the left so your right foot's flat on the ground and you can have your left hand around your right ankle or your right knee and extend your right arm out to the side.

Look over your right shoulder.

So if your left hand is on the right knee, that can help keep your knee in the right alignment with your right hip.

You can also hold your ankle and push your knee away, and release and let go.

(calm music) Come back up through center, other side.

Bend your legs, left ankle on right knee.

Slowly bring your legs over to the right.

You can have your right hand right around your left ankle to position your left foot flat down.

Extend your left arm off and look over your left shoulder.

Position your right hand in the right spot here so you can enjoy the stretch here in your hips and in your back.

You can have your right hand around your left ankle or your hand can be by your knee to push the knee away.

Hold your left shoulder down, left palm down.

(calm music) Come back through center, extend your legs all the way out.

Happy baby.

Bend your legs, hold behind your thighs, your calves and ankles or your feet.

Pull your knees down outside your rib cage.

You can sway a little side to side.

Massaging the hips and the lower back again.

Come back to center, find stillness here, feel your spine press into the mat.

Breathe into your hips.

Extend your legs, final relaxation.

Take up as much space as you like, allow your toes to fan apart.

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

Close your eyes.

Feel your body sink into the ground.

Connect to stillness.

Feel your body still.

Feel supported in the stillness.

Don't let anything distract you or steal your peace.

Relax your entire body and let go deeply.

Meet yourself in a place of effortlessness.

Completely relaxed.

(calm music) Slowly make your way to your side to a fetal position and come all the way up to a seat.

Close your eyes, feel your spine long, shoulders relaxed, the mind quiet.

Recall your intention for your practice and for your day.

Bring your palms together, thumbs to the heart.

Namaste.

(soft beep) (mellow hum) (upbeat music) (triumphant music)