(wind whizzing) (birds chirping) - Welcome to YNDI Yoga.
I'm Lana.
Enjoy this time to focus on you.
Meet yourself where you are.
(wind whizzing) (birds chirping) Focus on the lightness of your breath.
We're gonna start in a seated position so you can sit cross-legged or you can kneel.
You can close your eyes, have your hands on your knees or on your lap actively lengthen up through your spine.
Reach the crown of your head up higher towards the sky.
As you make more space in your torso you make more space in your lungs.
Imagine your lungs like a glass.
Take a slow inhale and slowly fill the glass up from the bottom to the top.
Slow exhale through the nose and slowly empty the glass from the top to the bottom.
Breathe slowly and deeply in and out through the nose.
Keep lengthening up through your spine.
Press your hips gently down into the ground, into the earth.
As you lift up a little higher breathe into the lower lobes of your lungs.
And as you exhale completely empty out the lungs (gentle music) you can set an intention here for your practice.
Your intention today can be lightness or an intention that inspires you.
Bring your palms together and thumbs to your heart center.
Open your eyes.
Bring your hands down to your side and take an inhale.
Reach your arms up overhead, palms together.
Exhale slowly bring your hands back down through center thumbs to the heart.
Bring your hands back down to your side and inhale slowly sweep them up overhead, palms together.
Exhale, bring them to center and lengthen up through your spine.
Inhale, arms up.
Reach up high.
Lift your gaze.
Exhale palms together, thumbs to the heart.
(gentle music) Bring your arms down to your side and now guide with your wrists.
Lift your arms up.
Exhale, guide with your wrist.
Slowly lower your arms down.
Inhale, float your arms up.
(gentle music) Exhale slowly float the arms back down guide with your wrists inhale, lift up.
Exhale slowly down.
(gentle music) Inhale, lengthen up through your spine.
Exhale slowly bring your arms down.
Come to a tabletop.
Stand on your hands and on your knees place your palms right under your shoulders.
Point your index fingers forward, gaze slightly forward.
So there's a right angle with your wrists and your knees to the ground.
Flip your hands externally.
Rotate the shoulders, fingertips point towards the knees.
Keep your gaze forward.
This is so good for the wrists and it opens up the chest by externally rotating the shoulders to have more space for your lungs.
Breathe slowly here.
(gentle music) Feel the nice rotation in the shoulders.
Flip your hands back.
Point your index fingers forward.
Spin the eye of your elbows forward and exhale tuck your chin in and round your back gaze towards your naval.
Inhale, arch your back lift your gaze.
Point your tailbone up to the sky.
Exhale, wave through the spine and round.
Feel the connection with the breath.
Inhale through the nose.
Lift your gaze, arch your back.
Exhale, pull your navel into your spine and empty out your lungs.
Inhale slowly arch, lift your gaze up.
Open up to your chest.
Exhale round the back.
Press the ground away with your hands.
Inhale, arch your back.
Lift your gaze.
Walk your hands forward a few inches.
Keep the same alignment with your hands.
To prepare for down dog.
Curl your toes lift your hips up.
You can walk out your legs.
Bend into each knee.
As you spread your fingers, press down through the tops of the palms, your fingers, your knuckles and lift up out of the wrists and up out of the shoulders.
Just let your head relax down, lengthen your neck.
Come into stillness and bend both of your knees.
Slowly walk each foot up towards your hands.
Plug your hips into your hip sockets.
As you walk your feet up.
Separate your feet about hip width apart.
Relax your head down in a forward fold.
Relax your shoulders, palms together, thumbs to the heart.
Take your time and slowly round all the way up, gaze forward.
Inhale, reach your arms up overhead.
Root down with your feet.
Little back bend lift your heart up to the sky.
Exhale, swan dive, fold forward come down to a squat.
You can bend your knees, bend your knees lower your hips.
You can make a ball.
Bring your face towards your knees.
Root down with your feet.
And inhale, rise back up lift your arms up overhead.
Bring your palms together and thumbs to your heart center.
Inhale, lift your arms up, lift your gaze up.
Lift your heart up to the sky, little back bend.
Exhale, hinge from your hips.
Swan dive, fold forward, hands to the ground and slowly come into a squat.
Round your back, root your feet down and inhale.
Lift up through your heart.
Rise up.
Arms up overhead, palms together, thumbs to the heart.
Inhale, lift your arms.
Lift your gaze.
Lift your heart up high.
Exhale, hinge from your hips forward fold.
Hands to the ground.
Come down to a squat.
You also have the option of walking your arms forward inside your knees for a deeper stretch for your back.
Root down with your feet and come all the way back up.
Lift your arms up, palms together thumbs to the heart center.
Inhale, lift your arms up, reach up.
Palms face each other and go up on your toes.
Lift your heels.
Lower your heels bend your knees.
Sit down to a chair and sweep your arms back.
Keep your hips low.
Lift your arms up.
Biceps to the ears.
Stand all the way up.
Exhale, palms together, thumbs to the heart.
Inhale, lift your arms up overhead.
Lift your heels.
Go high up on your toes.
Reach up to the sky.
Exhale, lower your heels.
Sit down to a chair.
Sweep your arms back.
Inhale, lift your arms with your hips low.
Stand all the way up.
Palms together, thumbs to the heart.
Inhale, lift your arms up overhead.
Look up to your hands, palms together.
Take this into a back bend.
Exhale hinge from your hips forward fold.
Bend your knees, relax your head down.
Lift your right foot up and slowly float it back to a lunge.
Left knee right above the left ankle.
Go up on your fingertips and be light on your hands.
Draw your left hip back to square the hips.
Lift your right heel up high.
Step your left foot back to plank pose gaze forward.
You can always lower your knees and plank.
Focus on stability and building the right structure.
Come down about halfway Chaturanga elbows in.
Inhale to Upward-Facing Dog.
Hands are right under the shoulders.
Push your chest forward and up and lift up out of your lower back.
To modify up dog, you can do a cobra.
Lower your hips and bend your elbows.
This is always an option.
Exhale it back to Downward-Facing Dog.
Lift your hips up high Soften your knees.
Press the ground away with your hands as you lift your hips.
Look in between your thighs or your feet and push your thighs back.
If your back is tight, bring your knees down to a tabletop and walk your right foot up for this transition to a lunge.
If your hamstrings are open, your back feels good.
Lift your right leg up.
Exhale slowly step forward to a lunge.
Right knee, right above the ankle.
Draw your right hip back gaze forward and open up through your chest.
Keep your lower belly in strong.
Float your left foot up to the right.
Step it forward.
Keep your feet hip width apart.
Soften your knees.
Bring your hands to your shins.
Inhale, flat back gaze forward.
Exhale and fold.
Inhale, rise up.
Lift up through your heart.
Arms up overhead.
Exhale, palms together, thumbs to the heart.
Inhale, lift your arms up, palms together.
Lift your heart up higher back bend.
Exhale, hinge from your hips forward fold bend your knees.
Lightly step your left foot back for a lunge.
right knee over the right ankle.
Move with precision.
Square your hips, drawing your right hip crease back.
Step your right foot back to plank pose.
Gaze forward come down halfway elbows in Chaturanga.
Inhale to Upward-Facing Dog or cobra shoulders down and back.
Exhale back downward facing dog.
Keep spreading your fingers and connect to the wide foundation, the wide base for your Downward Dog.
Externally rotate your shoulders like you're bringing your armpits closer into each other.
Inhale, lift your left leg, draw your knee in and step forward lunge.
Or you can always go to the tabletop again and walk your foot up.
Square the hips.
Lift your right heel up high.
Draw your left hip crease back.
Float your right foot up to a forward fold or step it forward.
Bring your hands to your shins.
Inhale, flat back.
Exhale, fold.
Inhale, rise up.
Reach your arms up.
Root your feet down into the earth.
Exhale, palms together, thumbs to the heart.
Inhale, lift your arms up, lift your gaze.
Exhale, hinge from your hips.
Keep your belly in, forward fold.
Inhale, flat back.
Exhale slowly, forward fold.
Feel the connection with the breath.
Inhale, flat back.
Walk back to plank pose.
Squeeze your thighs, your glutes, belly in.
Lift up through the ribcage.
Come down halfway Chaturanga.
Inhale to Upward-Facing Dog.
Gaze up, exhale back Downward-Facing Dog.
Feet, hip width apart.
Inhale, lift your right leg.
Exhale, step forward.
Warrior II, you can always bring your knees down for that transition again too to a tabletop if you need.
Windmill your arms.
Arms out wide.
Center your torso over your hips.
Flip your hands, palms up.
Shoulders relax down.
Feel the external rotation in the shoulders.
Maintain that and palms back down.
Inhale, lift your arms up, straighten your right leg.
Exhale, go back down to Warrior II.
Gaze over your right hand.
Inhale, lift up.
Lift your arms up, exhale and lower, Warrior II.
Inhale, rise.
Arms up, palms together.
Exhale, come back down to Warrior II.
Right palm up, reverse your warrior left hand down to your left leg.
Lift your gaze.
Bring your right forearm to your right thigh and sweep your left arm up over your head for extended angle.
Look up through your left armpit and up.
Come back up, reverse your Warrior.
Exhale down, extended angle, gaze up.
Lower your hands down to the top of the mat and step it back to a Downward-Facing Dog.
Set your shoulders up towards your hips.
Soften your knees.
Inhale, lift your left leg.
Exhale, lightly step forward.
Warrior II, root down with your feet and inhale, lift up.
Open up big, shoulders right above the hips.
Gaze over your left hand lower your hips down.
Flip your hands, palms up, open up through your chest.
Keep that opening, palms back down.
Inhale, straighten your left leg.
Lift your arms up overhead.
Exhale, bend your knee, Warrior II, arms out.
Inhale, lift up.
Straighten your left leg.
Exhale, come back down to Warrior II.
Inhale, rise palms together overhead.
Exhale down Warrior II left palm up.
Reverse your warrior lift your gaze.
Keep your hips down.
Left forearm to left thigh extended angle right arm up over the head.
Inhale, come back up reverse.
Exhale, extended angle gaze up.
Reach through your right arm through your right fingertips.
The right arm lines up with the right leg.
Hands down to the top of the mat.
Step it back to a Downward Dog.
Feel the breath here in your Downward Dog.
In and out through the nose.
Feel the breath guiding you.
(gentle music) Inhale, lift your right leg.
Exhale, step forward, lunge or come down to a tabletop and walk your right foot up.
Lower your left knee.
Bring your hands to your right thigh and sink your hips down and forward.
Lift your arms up overhead.
Exhale, cactus your arms.
Bend your elbow.
Spread your fingers wide.
Shine your heart up to the sky.
Squeeze your shoulder blades in on your back.
Lower your hands down to the top of the mat and step it back to a Downward-Facing Dog.
Inhale, lift your left leg.
Exhale lightly, step forward lunge.
Left knee right above the left ankle lower your right knee down, bring your hands up to your left thigh and sink into your hips.
Reach your arms up inhale.
Exhale, bend your elbows, cactus the arms.
Spread your fingers open up through your heart center.
Lower your hands down to the top and step it back Downward Dog soften your knees.
Slowly walk your feet up.
Try to plug your hips into your hip socket as you walk up coming all the way to the top of the mat.
Separate your feet hip width, hands to your shins.
Inhale, flat back, gaze forward.
Exhale and fold, Uttanasana, relax your head down.
Inhale, come back up.
Arms up overhead rise.
Exhale palms together thumbs to the heart.
Tree pose.
Shift the weight to your left leg.
You can bring your right heel to your left ankle your right sole to the inside of the left calf or your right foot to the inside of your left thigh.
Palms together, thumbs to your heart center.
Press your left foot down and lengthen up more.
You have the option of lifting your arms.
Lift your heart up high and breathe slowly here in and out through the nose.
(gentle music) Bring your palms back down through heart center, right knee forward slowly, lightly bring your right foot down.
Weight to your right leg, left heel to right ankle, foot to the inner calf, or left foot to the inner right thigh.
Palms together, thumbs to the heart, lift up.
Lift your spine, reach the crown of your head up higher.
You can lift the arms getting taller.
Breathe deep here, notice how your breath creates peace.
(gentle music) Bring your palms back down through heart center left knee forward, left foot down.
Inhale, lift your arms up overhead.
Lift your gaze.
Exhale, hinge from your hips forward fold.
Inhale, flat back, gaze forward.
Exhale, fold.
Inhale flat back, gaze forward.
Walk back to plank.
Take your time and slowly come all the way down to your belly.
Unroll your toes.
Bring your chin on the mat.
Arms out to the side, palms down.
Bring your legs together and squeeze your thighs.
Straighten your legs.
Imagine your two legs as one leg and lift up, chest up, legs up, arms up, full locus.
Keep lifting up high.
Strengthening your mid back, good, reaching up.
Lift your gaze, balance on your hip points.
Lift up higher.
(gentle music) Slowly lower it down.
Bring your arms into your side.
Turn your head look to the right.
Turn your head gently and relax.
Let your heels fall open.
Bring your chin back down on the ground.
We're gonna do bow.
Bend your legs and hold the outsides of your feet right below the toes.
If this is not available for you, you can start by holding your right foot and your left hand under your left shoulder and just kicking up gently from there.
If you're doing one foot, I'll let you know when we're halfway through so you know when to change sides.
You're holding both of your feet or your one foot start going up.
Balance on the soft part of your belly.
Feel the kick lifting you up.
Knees are hip width apart so you're stretching your hip flexors, lifting your gaze if you're holding one foot, change sides now.
Keep kicking up.
Point your toes up, feel the symmetry in your body.
Feet level, working your entire spine.
Very slowly come all the way down, release.
Look to your left, right ear down.
Arms into the side.
Relax your shoulders.
(gentle music) Bring your hands under your shoulders.
Carefully push back to a child's pose.
Open your knees.
Slowly go into it and extend your arms forward.
(gentle music) Release tension out of your back.
Breathe into your lower back.
Walk your hands over to the right and draw your left hip away.
Breathe into the left side body.
Create space between the ribs and the left side.
Bring your hands back to center and walk your hands to the left.
Stretch the right side body.
Draw your right hip away.
Create space with your breath.
Bring your hands back to center.
Come all the way up and go on your back, lie down.
Bring your knees in.
Hold right below the knees, and hug your knees in.
And do little circles on your back.
Give your back a massage.
Your lower back, your hips.
Then come into center, lower your legs down with your feet on the ground.
So keep your legs bent, spine twist.
Scoot your hips to the right.
Bring your knees in and over to the left.
Extend your right arm out, right palm down and gaze over your right shoulder.
You can hook your left hand right above your right knee or your right thigh.
(gentle music) Come back to center, feet on the ground.
Scoot your hips to the left.
Bring your knees in and over to the right and gaze over your left shoulder.
Take a slow inhale and exhale allow your left shoulder to melt down deeper.
(gentle music) Come back to center.
Lower your legs all the way down for final relaxation, final Shavasana.
Arms to the side, palms up.
You can tuck your shoulder blades in on your back to open up your chest and your shoulders.
Close your eyes and feel your eyes heavy.
Feel the lightness of your breath.
Inhale, feel the belly rise.
Exhale, feel the belly fall.
(gentle music) Completely relax and let go deeply.
(gentle music) Deepen your breath.
(gentle music) Go back to your lungs like a glass and with the inhale, slowly fill the glass up.
Exhale, slowly empty the glass.
Bring your knees in and go to either side to a fetal position.
(gentle music) Here on your side, connect to the lightness you've created from within and the peace you've cultivated from within.
(gentle music) Come up to a seat.
You can sit cross-legged or kneel.
Lengthen up through your spine so you can point your tailbone slightly back.
Access the curve of your lumbar spine feel your chest open.
Close your eyes.
Have your hands on your knees and flip your hands, palms up in a receiving mode.
(gentle music) Bring your palms together thumbs to the heart.
Bring your thumbs up to your forehead right above your eyebrows to your third eye.
Connect to your light and share that light.
Namaste (gentle music) (intense music) (upbeat music) (dramatic music)
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