- Welcome to YNDI Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

Begin standing.

You can have your feet together or hip width apart.

Point your second toes forward.

Lift your toes, spread your toes on the ground, and bring your palms together.

Thumbs to your heart.

You can close your eyes.

I invite you to set an intention to focus on the magic within you during this practice.

Inhale.

Lift your arms up overhead.

Reach up to the sky, root down with your feet.

Exhale.

Hinge from your hips.

Come all the way down to a forward fold.

Can always bring your hands to your thighs to come down.

Slowly warm up.

You can sway little side to side.

Walk it out a bit.

If your back is tight, squat down.

Roll up on your toes and stretch your feet.

Check in with your body.

See how your body's doing today.

Step your right foot back for a lunge.

Left knee right above the left ankle and gaze forward.

Relax through your shoulders.

Open up through your chest and your heart.

Step your left foot back to plank pose.

Gaze a little forward and bring your knees down.

Come down halfway.

Hug your elbows in.

Push back up to a modified plank.

Slowly come all the way down to your belly.

Uncurl your toes.

Peel your chest up for cobra.

Shoulders down and back.

Open up through your chest.

Exhale back downward facing dog.

Lift your hips up high.

Relax your head down.

Spread your fingers wide.

Point your index fingers forward.

Feel the wide foundation of your base.

Set your shoulders up towards your hips.

If your back and your hamstrings are tight, lower your knees down for this transition and step your right foot up to a lunge.

If your back and your hamstrings are open and feeling good, from downward dog, lift your right leg up for a one leg down dog and slowly step forward to a lunge.

Make sure your right knee's right above your right ankle.

Gaze forward.

Square off your hips.

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

Relax your head down.

Bring the weight forward.

Palms together, thumbs to your heart and round all the way up to center.

Inhale, lift your arms up.

Gaze up to your hands.

Reach up to the sky.

Exhale.

Hinge from your hips.

Come all the way down to a forward fold.

Make sure you're breathing only through your nose.

Step your left foot back for a lunge, right knee right above your right ankle and gaze forward.

Feel the strength of your back leg.

Step your right foot back to plank pose.

Bring your knees down for modified plank.

Come down halfway, elbows in.

Push back up to modified plank.

Slowly come all the way down to your belly.

Uncurl your toes.

Peel your chest up for cobra.

Hips are heavy.

Shoulders down.

Exhale back downward dog.

Lift your hips up.

Gaze in between your feet or your thighs.

You can soften your knees.

Feet are about hip width apart.

Stay with a steady flow of your breath.

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

Left knee right above the left ankle.

Gaze forward.

Draw your left hip crease slightly back, square off your hips.

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

Relax your head down.

Palms together, thumbs to heart, belly in and round up.

Inhale.

Reach up.

Gaze up.

Exhale.

Slowly take it down to Uttanasana and forward fold.

Right foot back lunge.

Gaze forward.

We're gonna flow a little faster.

Left foot back to plank.

Hold your core.

You can lower your knees down to modify.

Come down halfway Chaturanga.

Inhale.

Right into upward facing dog or cobra pose.

Exhale back downward facing dog.

Keep the hips lifting up high.

Point your tailbone up towards the sky and push your thighs back.

Your heels can lift.

Inhale, lift your right leg.

Exhale, slowly step forward to a lunge.

Gaze forward, draw your right hip crease back.

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

Palms together, thumbs to your heart.

Round up to center.

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

Exhale.

Come all the way down to a forward fold.

Feel your breath guide you.

Inhale, left foot back lunge.

Exhale, right foot back to plank.

Come down Chaturanga.

Inhale to upward dog.

Chest forward and up.

Exhale back downward facing dog.

Let your head relax down.

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

Inhale, lift your left leg.

Exhale, step forward to a lunge.

You can always do those modifications if you need to coming down to tabletop.

Step your right foot up to the forward fold.

Relax your head down.

Palms together, thumbs to heart.

Round up to center.

Inhale, sweep your arms up overhead.

Gaze up towards the sky.

Exhale, come all the way down to a forward fold.

Right foot back lunge.

Stay with your breath.

left foot back to plank, core in tight.

Exhale down Chaturanga just halfway.

Inhale to upward dog or cobra pose.

Exhale back downward facing dog and take a pause.

Take a slow inhale and a slow exhale.

Inhale, lift your right leg.

Exhale, step forward to a lunge.

Right hand to right hip.

Revolve mid upper back.

If your shoulders stack, lift your arm and spread your fingers.

Reach up to the sky.

Lower your right hand back down.

Step your left foot up to the right.

Palms together, thumbs to heart.

Round up to center.

Inhale, sweep your arms up overhead.

Reach up to the sky.

Exhale swan dive, fold forward.

Left foot back lunge.

Gaze forward.

Right foot back to plank pose.

Hold your core.

Exhale down Chaturanga.

Inhale to upward facing dog.

Exhale back downward facing dog.

Take a pause.

Focus on your breath.

Feel your breath create space.

Inhale, lift your left leg.

Exhale, step forward to a lunge.

Left hand to left hip and slowly revolve mid upper back.

You can extend the arm or keep your hand on your hip.

If you lift the arm, spread your fingers wide.

Lower your left hand down.

Step your right foot up to the left, forward fold, palms together, thumbs to heart.

Round all the way up to center.

Turn to the side.

Come up to the top of the mat.

Inhale, sweep your arms up overhead.

Exhale, big step out to the right, arms out to the side.

Warrior II.

Pivot on your right heel and bend your right knee.

Center your torso over your hips and gaze over your right hand.

Press down through your left foot.

Turn your head chin to your left shoulder.

Tilt your arms right forearm to right thigh and left arm straight up 12 o'clock.

If you wanna intensify it, you can hold your right shin, connecting your elbow to your knee, keeping your knee in the right alignment.

Reach up out of your left shoulder blade.

Come all the way up to center.

Arms out right toes in.

Left toes to the left and bend your left knee.

Warrior II.

Make sure your knee stays above the ankle and it points in the direction of the second toe of the left foot.

Feel the length up through your spine.

Turn your head chin into your right shoulder.

Tilt your arms.

Right arm straight up, left forearm to the left thigh or you can hold your left shin.

Think of your lower body being as low as you can and your upper body being high.

So feel that polarity.

Press down with the outer edge of your right foot and work your top right ribs back.

Come all the way up to center.

Arms out.

Hands to your hips.

Bring your feet in so your feet are a three foot distance and pivot on your heels and turn to the right.

Slowly bring your hands down to your right thigh or your shin.

Keep your back straight.

So we're stretching the hamstrings and the lower back.

Right leg is straight.

Focus forward.

Keep your belly in and breathe.

Walk your hands back up to your hips.

Inhale, lift up to your chest.

Come all the way up.

Pivot on your heels, 180 turn and face the other way.

Slowly come down.

Bring your hands to your left thigh or hands to your shin.

Gaze a little forward so your spine is straight.

Lengthen your neck.

Gazing forward.

Tuck your lower ribs in like you're threading the lower ribs in together.

Bring your hands up to your hips.

Inhale, come all the way up.

Turn to the side.

Step your right foot to the left.

Arms down to the side.

Palms together, thumbs to your heart.

Inhale, lift your arms up high.

Big step out to the right for Warrior II again.

Pivot on your right heel and bend your right knee.

Shoulders above the hips.

Gaze over your right hand.

Right palm up, reverse your warrior.

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

Lift your chest.

Right form to right thigh, left arm straight up.

Turn your head, look towards your left bicep.

Windmill your left arm down and up so your left bicep is right above your ear for extended angle.

Line your left arm with your left leg.

Look through your left armpit and up towards the sky.

Hands down to your right foot.

Press it back to downward facing dog.

Option one is to stay here.

Option two, if you wanna do a flow, you can come forward to plank pose.

Exhale, Chaturanga.

Yoga pushup.

Inhale to upward dog, shoulders down.

Exhale back, downward facing dog.

Inhale, lift your left leg.

Exhale, step forward, Warrior II.

Inhale, open up big and gaze over your left hand.

Little scoop of the tailbone.

Tuck your lower ribs in here.

Feel the energy through both of your arms.

left palm up, reverse your warrior.

Lift your gaze up, lift your heart up high.

Come back to Warrior II.

Left forearm to left thigh.

Right arm straight up.

Turn your head gently, chin to your right shoulder.

Work your right hip a little forward and down.

Right arm down and up.

Extended angle.

Look through your right armpit and up, dial your right pinky finger down and stretch through the whole right side of the body.

Hands down to the left foot.

Step it back downward facing dog.

Option one is to be here recover.

Option two is to do a vinyasa.

And the vinyasa can wave up to the spine to plank pose.

Exhale, Chaturanga.

Inhale, urdhva mukha upper dog.

Exhale back downward dog.

Standing separate leg head to knee, Step your right foot up about a three foot distance.

Palms together, arms by your ears, round all the way up.

Back foot is 45 degrees.

Tuck your chin in and slowly round down.

Come down slowly with your exhale breath.

Chin stays in, forehead to knee.

You can separate your hands and go in your fingertips.

You can also bend your right knee a little bit so your forehead meets your knee.

Gaze up to your navel.

Keep your chin in, engaging your jaw down or Bandha.

Bring your weight a little forward to square off your hips.

Straighten your right leg.

Palms together, arms by your ears.

Slowly round up.

Lift your chin.

Last pivot on your heels to the side, 180 turn.

And then face the other way.

Left toes point forward, right toes out slightly.

Lengthen up through your spine.

Tuck your chin in.

Keep your chin in tight and slowly round down forehead to knee.

Rounding the back.

Feel a little pressure of your forehead to your knee.

Breathe in and out through the nose.

Suck the belly in.

Feel the weight come forward to your left heel to square off your hips.

This is so good for your immune system and your metabolism.

Straighten your left leg, palms together, arms by your ears.

Take your time and round up slowly, lift your chin last.

Turn to the side.

Step your right foot to the left and arms down to the side to Tadasana.

Palms together.

Thumbs to the heart.

Come down to the ground and we're gonna go into camel pose, Ustrasana.

Stand up on your knees.

Separate your knees hip width apart.

Feet hip width.

Hands to your lower back.

Fingertips point down.

Squeeze your shoulder blades in on your back.

Lift up through your sternum and you can relax your head back.

Keep your eyes open.

If you have a neck injury, you can keep your chin tucked into your chest.

If your head goes back, lift up through your chest.

Two eyes on one point and one hand back at a time to each heel, thumbs on the outside, fingers on the inside.

Keep lifting up through your heart.

Hips above the knees.

Slowly one hand up at a time to your lower back.

Come all the way up.

Slowly take it down to a child's pose.

You can open your knees and walk your arms forward.

Bring your forehead to the ground.

Rise on up.

Turn around and lie in your back.

Separate your feet hip width apart, getting ready for bridge.

Press down with your feet and lift your hips.

Your arms can be straight, palms down.

Gaze straight up.

Engage your glutes.

This pose is really good for your knees, strengthening your back.

Lower down slowly.

One more set of bridge or option for wheel.

If you do wheel hands are by the shoulders, make sure they're shoulder width apart.

But remember, you can do bridge again as well.

If you're going into wheel, spread the fingers and slowly press up to lift.

Externally rotate your shoulders and push your chest forward.

Bring the weight forward.

If you need to, you can always lift your heels here too to relieve your back.

Keep lifting the hips up high.

Slowly take it down, one vertebrae at a time.

Supta Baddha Konasana, soles of the feet together.

Place one hand on your belly and one hand on your heart.

The knees are open.

Connect to your purpose here.

Connect to your magic.

Bring your knees in and extend your legs.

Right knee in and release the fingers right below the right knee.

Elbows in.

Gaze down towards your chest and squeeze your right knee in towards your right shoulder, compressing the lower abdomen on the right side.

Release.

Lower your right leg down.

Lift your left knee in and release the fingers right below the knee.

Elbows in and squeeze the left knee in.

So good for your digestive system.

Gaze down towards your chest with your head on the ground.

Release.

Lower your left leg down.

Bring both knees in.

Hold as high up on the arm as you can.

Eventually you hold the elbows.

Pull your knees in and relax your hips.

Release.

Lower your legs down.

Arms to the side.

Belly spine twist.

Bend your legs, feet on the ground.

Scoot your hips to the right a couple inches and bring your knees in and over to the left.

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

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.

Gaze over your left shoulder.

Completely relax.

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

Let's do a hip opener.

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

Thread your right hand through in between the legs and hold right behind your left thigh.

Interlace your fingers.

Pull your left leg in and push your right thigh away with your right elbow forearm.

Flex both of your feet.

Release.

Lower your legs all the way down.

You could shake it out a little other side.

Bend your legs, left ankle on right knee.

Hold behind your right thigh.

Flex your feet.

As you pull, push your hips away.

With your head on the ground, tuck your chin in.

Lengthen through the back of your neck.

Come all the way down.

We're gonna enter our final Shavasana.

Final relaxation.

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

And if it's comfortable for your shoulders, palms face up being ready to receive.

As you close your eyes, feel your eyes heavy and relax every part of your body.

Release any extra effort.

Surrender.

Give yourself this time to let go deeply.

In the physical practice, we release blockages in the body so the energy can flow freely.

We clear out the clutter in the body and mind so you can soak in this peaceful place right here, right now.

Completely relax.

(birds chirping) (birds chirping continues) (birds chirping continues) (birds chirping continues) (birds chirping continues) (birds chirping continues) (birds chirping continues) (birds chirping continues) (birds chirping continues) (birds chirping continues) (birds chirping continues) (birds chirping continues) (birds chirping continues) (birds chirping continues) (birds chirping continues) (soft music) Slowly start reawakening the body.

Reach through your fingertips.

Wiggle your toes.

You can keep your eyes closed.

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

On your side, spin your forehead, your third eye down to the ground and down to the earth.

And enjoy the connection that you'll have now to the magic within you and the magic around you.

Come all the way up to a seat.

Sit cross-legged or you can kneel.

Sit up tall.

Close your eyes.

Feel the length up through your spine.

Palms together, thumbs to your heart center.

Bring your thumbs up to your third eye, right above your eyebrows to trust your intuition.

Bring your thumbs to your lips to speak your truth.

Bring your thumbs to your heart to feel the truth and feel magic.

Open your eyes.

(soft music) (soft music continues)