- Welcome to YNDI Yoga, I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(intense music) (birds chirping) (relaxing music) (birds chirping) Begin standing.

You can have your feet hip width apart.

Look down to your feet and make sure your second toes are pointing forward and your feet are parallel like railroad tracks.

Root down with the four corners of each foot so you can lift your toes and spread your toes on the ground and feel the connection of the entire foot, each foot on the ground, on the earth.

Press down and lift up.

Lift up out of your hips, lengthen your spine, get taller.

Bring your palms together and thumbs to your heart.

Feel free to close your eyes or look down to your fingertips.

Connect to your stable roots in your practice.

Focus on your strength and your balance.

Feel the breath in and out through your nose and let your breath guide you.

Inhale, lift your arms up overhead, bring your palms together, lift your gaze, and reach up to the sky, lift up out of your lower back.

Exhale, hinge from your hips, bring your hands to your knees, you can bend your knees, come all the way down to a forward fold.

Relax your head down and bring the weight forward.

As your head hangs, relax your jaw, relax your neck.

Gaze forward, step your right foot back for a lunge like a runner's lunge.

Left knee is right above the left ankle, back leg straight, lift your right hamstring up towards the sky.

Square off your hips and draw your left hip crease slightly back.

Step your left foot back to plank pose, gaze a little forward, lift up through your rib cage.

You can modify plank by bringing your knees down to the ground.

If your knees are lifted, engage your legs, come down all the way to your belly.

Uncurl your toes, spread your fingers, pull your chest up for cobra, shoulders down and back.

Exhale, back, downward facing dog, lift your hips up high.

Separate your feet about hip width apart, and as you spread your fingers, point your index fingers forward.

So your feet and your hands are rooting you down to the earth.

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

Right knee right above the right ankle.

Gaze forward, square off your hips.

Lift your left hamstring up towards the sky, lift your left heel.

Step your left foot up to the right to a forward fold, relax your head down.

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

Inhale, lift your arms, lift your gaze, reach up to the sky, go a little back.

Exhale, hinge from your hips, come all the way down, you can bring your hands to your thighs to support your back, forward fold.

Left foot back lunge, stack your right knee right above your right ankle, gaze forward.

For warming up the hips, we're also warming up our back.

Step your right foot back to plank, engage your thighs and your glutes.

Core in, come down halfway or go to your belly, inhale to upward facing dog or Urdhva Mukha Svanasana, chest forward and up.

Exhale, back, Adho Mukha Svanasan, downward facing dog.

So as you spread your fingers, press down through the tops of your palms, press down between your index finger and thumb.

As you press down, lift up out of your wrist and your shoulders.

Lower your knees down to a tabletop, step your left foot up for a lunge, gaze forward.

Draw your left hip back.

Feel the breath in and out through the nose.

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

Half moon, Ardha chandrasana.

Lift your arms up overhead and hold onto your left wrist.

From behind, try to straighten your arms, tuck your lower ribs in, engage your thighs and your glutes.

Think of knitting your lower ribs in together.

Slowly take your torso to the right and push your hips to the left, keep your legs straight, bring the weight a little more into your heels, focus forward.

You can scoop your right shoulder a little forward so your shoulders and hips are square forward.

Keep extending through your left arm, belly in tight, stay with your breath.

Extend through your left arm so you feel the deep stretch through the whole left side of the body.

Press down with your left foot, your left heel.

Inhale, come all the way up.

Change your grip, hold onto your right wrist with your left hand.

Focus forward, lengthen up, try to straighten your arms more.

Little scoop of the tailbone, belly in, and slowly bring your torso to the left, push your hips to the right, breathe in and out through the nose.

Keep your core strong, that's giving you stability.

The eyes tight, hips tight, legs are straight.

Feel the deep stretch through the right side of the body.

As we're working into the intercostals, the muscles in the ribs shifting the blood flow from the right to the left side of the body.

Keep extending through your right arm, come all the way up.

Interlace the fingers overhead, release your index fingers, we're gonna do a back bend.

If you're have a neck injury, keep your head with your arms as you go back.

If your neck is feeling good, relax your head back.

Reach up and go back, lift up out of your lower back, keep squeezing your grip, bring the weight into your heels.

Legs are straight, thighs tight, go back more, and come all the way back up to center.

Hinge from your hips, keep your belly in, and slowly come all the way down.

You can bend your knees, forward fold.

Scoop your hands under and stand on your palms.

You can bend your knees, line up your toes with your wrist crease, relax your head down.

Bring the weight forward to the front of your feet, so you're out of the heels and breathe into your back.

It's fine to bend your knees a lot.

Listen to your body.

Keep your belly in.

Release your hands, bring your feet together, inhale, flat back, exhale, fold.

Padahastasana from the back.

Scoop your heels, pinky fingers side by side, so the fingertips go under your heels.

If that's not available, hold the backs of your calves instead or you can hold onto each elbow behind the calves and relax your head down.

You can bend your knees generously.

If you're cupping the heels, bring your forearms behind your calves and remember, you can bend your knees the whole time.

The upper body is glued to the lower body, stomach on the thighs, chest on the legs.

When your legs are straight, you can bring your face into your shins.

Keep pulling up on your heels.

When the legs are straight, engage your thighs.

Set your shoulders up towards the sky.

Release your hands and to release the fingers, release your index arms by your ears, come all the way up.

Exhale, arms down to the side.

Weight to your left leg, press down with your left foot, engage your left thigh, and lift your right leg up so your right knee's 90 degrees and flex your right foot.

Keep lengthening up through your spine.

Engage your left quad, engage your left glute.

Distribute the weight evenly on the sole of your left foot.

Press down with a big toe mount of your left foot.

Use your core strength, core in strong.

Lower your right foot down.

Other side, weight to your right leg, lift your left leg up.

Flex your left foot.

As you press down with your right foot, lift your right hip up higher.

So lift up out of your joints.

Keep engaging your right thigh, your right glute, so your right leg has a strong foundation.

Focus on one point in front of you, belly in.

Flex your left foot back.

Slowly lower your left foot back down.

We're gonna get ready for standing bow, Dandayamana Dhanurasana.

Lift your arms up overhead.

Bend your right elbow into your waist, right palm up.

Focus forward, lower your right hand down, make sure you don't internally rotate your right shoulder and hold the inside of your right ankle.

If you have a shoulder injury, you can hold that outside of your right ankle.

When you're holding the inside of the right ankle, the right shoulder is open, left arm straight and strong, focus forward, slowly start kicking back and reaching.

Concentrate on your strong standing leg.

Press your left foot down and lift up out of your left hip.

The kicking and reaching is 50/50.

You can lower down so your lower abdomen is more parallel to the ground, the left fingertips line up with your eye.

Keep reaching and kicking and slowly come all the way back up to your setup, lower your right foot down.

Other side.

Lift your arms up overhead.

Bend your left elbow into the waist, left palm up, lower your hand down, make sure you don't twist your shoulder.

From there, just grab the inside of your left ankle.

Reach through your right arm, straighten your right arm.

Slowly kick back and reach.

Focus on balance.

Bring the weight forward to the front of your right foot and engage your right thigh.

As you bring your body down, don't come down too low, the lower abdomen will be parallel to the ground, the chest is lifted.

Reach through your right arm, through your right fingertips as you kick back into your left hand.

Press down with your right foot, lift it up out of your right hip.

Come all the way back up to your setup, lower your left foot down .

Tree pose.

Shift the weight to your left foot, you can have your right foot to the inner left calf or the inner left thigh.

Palms together, thumbs to your heart center.

Keep getting taller in your tree.

Focus forward, can keep your palms together or extend your arms up overhead, extending your branches up towards the sky.

Stay connected to this strong foundation of your left leg.

Press the ground away with your left foot.

Slowly bring your hands back down to heart center, right knee forward, and right foot down.

Other side.

Weight to your right leg, left foot to the inner calf, or the inner thigh.

Palms together, thumbs to the heart.

Press your right foot down and lift up.

You can keep your palms together at your heart or extend your arms up overhead, reach through your fingertips.

Feel the energy awakening in the body, stay connected to the strong, stable foundation that also creates the spaciousness in your upper body.

Bring your palms back down to heart center, left knee forward, and left foot down.

You gonna slowly come down to the ground.

Bharmanasana Come to a tabletop first, make sure you listen to your knees in this pose.

So you can stay in tabletop the whole time and walk your hands back little by little.

You're gonna work the feet right outside the hips.

Heels right outside the hips and toes point back.

You can also sit on a block.

Again, no pain in the knees.

A little discomfort's okay, working through scar tissue here.

As you sit down, lengthen up through your spine, relax your shoulders.

Lift your arms up overhead and hold onto your right elbow.

The right fingertips can dial down in between your shoulder blades.

Bring your jaw line back.

Other side, hold onto your left elbow, stretching the shoulders as we're also stretching and working into the hips, the knees, the ankles.

(relaxing music continues) Release.

Come up, take the block out, downward facing dog to stretch it out.

Spread your fingers wide, pedal out your legs, bend into each knee.

We're gonna do that again, you can do that same variation.

You can sit on a block or do a tabletop.

If you have no pain in your knees, you can take the block out and slowly bring your hips down.

Make sure the heels are right outside the hips and the toes point straight back.

The knees can open a little bit, but not more than the hips.

Option one is just to stay here and sit up tall.

Option two is to slowly go back one elbow at a time.

If your knees feel good, make sure the knees stay rooted down, they do not lift.

If you're on your forearms and that feels good, you can slowly go all the way on your back.

If you go all the way down, be very gentle.

Your head's on the ground, hold onto each elbow up over your head.

Press your forearms down, tuck your chin in.

Make sure the knees stay on the ground.

Relax your hips, relax your pelvis.

This is so good for the knees.

It'll bring fresh blood flow to the knees and the ankles after you release.

Even if you stay in the seated position or a tabletop.

Come back up one elbow at a time.

Downward facing dog, lift your hips up, and walk it out.

Bringing the fresh oxygenated blood back around your knees and your ankles.

Come down to a seat, extend your right leg out 45 degrees, bench your left, left foot to the inner right thigh.

Arms out to the side, flex your right foot.

Turn and twist, hook your left hand outside your right calf, right hand to the ground, tent your fingertips, lift up through your chest and gaze over your right shoulder.

If you have the flexibility, you can hold the outer edge of your right foot.

If you're holding the outer edge of the foot, you can wrap your right arm behind your lower back.

Lift up through the chest and roll your right shoulder back.

Release, lift your arms up, interlace the fingers, face your right leg, bench your right knee and run forward, forehead to knee.

Interlace the fingers right underneath the right foot.

You can keep your right knee bent the whole time.

Keep the forehead on the knee.

Eventually, the leg will straighten, flex your right foot, suck your belly in, drop your left shoulder down, so the shoulders are square to the ground.

Keep the breath moving in and out through the nose.

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

Hook your right hand outside your left calf, left fingertips to the ground by your left hip, lift up through your chest and gaze over your left shoulder.

Again, if you have the flexibility, you can hold the outer edge of your left foot and wrap your left arm around your lower back.

Keep lifting up through your heart as you're twisting.

Come back up to center, arms up, interlace the fingers, face your left leg and round forward, forehead to knee.

Interlace the fingers right underneath the foot, suck your belly in, round the back, feel the physical connection of your forehead to your knee.

Breathe in and out through the nose.

You can work your right ribs down, square it off.

Come all the way up, bring both legs out in front of you, bench your knees, arms up overhead.

With the peace finger grip, hold your big toes.

So just the second, third finger hooks around the big toes with your thumb, lift up through your chest, you can keep your knees bent the whole time.

Gaze forward, not down.

If your legs are straight, then you can bend your elbows out and think of bringing your hairline to your toes.

Again, it's fine to keep your knees bent and lift up through your chest.

Flex all 10 toes back, suck your lower belly in and out, relax through your shoulders, lengthen your spine forward.

The legs are straight, engage your thighs, flex your pinky toes back.

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

Bring your right knee in, interlace the fingers right below your right knee.

Squeeze your right knee in, both shoulder blades on the ground, tuck your chin in with your head on the ground and gaze down towards your chest.

Release, right leg down, left knee in, interlace the fingers right below the knee.

Take a slow inhale, create space, exhale and pull.

This helps improve circulation to your hips, as well as your colon.

Squeeze your knee in tight, elbows in.

Release, lower your left leg down, bring both knees in and wrap your arms around.

You can hold your wrists, your forearms, or your elbows.

Keep your head on the ground, gaze down towards your knees.

Push your hips away, feel like your back is flattening on the ground one vertebra at a time.

Lower your legs all the way down, arms to the side.

Final relaxation.

(relaxing music continues) (birds chirping) Take up as much space as you'd like.

Close your eyes and feel your eyes heavy.

Feel your legs heavy on the ground, relax your feet, relax your toes, relax your entire body.

(relaxing music continues) (birds chirping) Give yourself this time for stillness and to let go, let go deeply.

(relaxing music continues) (birds chirping) (relaxing music continues) (birds chirping) (relaxing music continues) (birds chirping) (relaxing music continues) (birds chirping) (relaxing music continues) (birds chirping) (relaxing music continues) (birds chirping) (relaxing music continues) (birds chirping) Slowly start reawakening the body, reach through your fingertips, wiggle your toes.

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

Bring the strength and balance that you've cultivated on your mat with you off your mat and into your life.

Come up to a seat, you can sit cross-legged or kneel, sit up tall, and as you sit up tall, lengthen up through your spine, connect to your strong roots and what holds you steady.

Bring your palms together and your thumbs to your heart.

I know you have everything you need within, namaste.

(relaxing music continues) (intense music)