- Welcome to Yndi Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

(insects chirping) (gentle music) Sit comfortably.

You can sit cross-legged or kneel.

You can also sit on a block if you like.

Lengthen up through your spine, relax your shoulders, and close your eyes.

As you close your eyes, go right into your breath and slow down the breath in and out through the nose.

Notice when you slow down the breath, you can give yourself more time.

It helps quiet the mind.

Take a slow deep breath in and slow exhale.

Lengthen up through your spine.

In your practice today, use your yoga to heal.

Find your starting point without judgment and go from there.

Think with yoga, less is more.

And take your time.

Let your breath lead the way.

Bring your palms together.

Thumbs to the heart to set your intention for patience in your practice.

Open your eyes.

Bring your arms down to your side and inhale.

Lift your arms up overhead.

Reach up through your arms.

Exhale palms together.

Thumbs to the heart center.

Lengthen up through your spine.

Inhale, reach your arms up, move down with your hips as you lengthen up through your arms.

Exhale, palms together, thumbs to the heart.

Inhale, deep breath in.

Breathe in deep.

Reach your arms up overhead.

Reach up to the sky.

Exhale re-center, palms together, thumbs to the heart.

Inhale, lift your arms up.

We're gonna take a twist.

Left hand to your right knee, right hand behind you.

Tighten your fingertips of your right hand.

Open your chest and gaze over your right shoulder.

Root down through both of your sit bones.

Gentle twist, come back to center.

Inhale, lift your arms up, right hand to left knee.

Bring your left hand behind you.

Go up on your fingertips and gaze over your left shoulder.

Feel the chest open, shoulders down.

Come back to center.

Inhale, lift your arms up.

Exhale palms together.

Thumbs to the heart.

Make your way to a tabletop.

Bring your hands under your shoulders and your knees under your hips.

Spread your fingers.

Point your index fingers forward and spread your fingers wide.

Make sure your hands are symmetrical.

They're even with each other.

And exhale, round your back.

Tuck your chin in.

Inhale, lift your gaze.

Arch your back.

Exhale, empty your lung as you round.

Press the ground away with the hands.

Inhale, fill the tilt of the pelvis.

Point your tailbone up.

Exhale and round, point your tailbone down.

Inhale, arch your back.

Lift your gaze.

Breathe with the back of your throat.

Exhale and round so you can hear the whispering sound of the breath.

Inhale, arch your back.

This is the ujjayi breathing, the yoga breathing, exhale and round.

It slows down the breathing and warms up the body from the inside.

Inhale, lift your gaze.

Walk your hands up a few inches and lift your hips downward facing dog.

Lift your hips up high.

Look up to your hands.

Make sure your hands are still symmetrical.

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

Keep lifting your hips up high.

Lengthen your arms.

Set your shoulders up towards your hips.

Come into stillness in your downward dog and bend both of your knees.

Push your thighs back without pushing your knees back.

Your heels can lift.

Let your head relax down.

Lengthen your neck.

Feel the connection of your hands on the ground.

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

Slowly walk one foot up at a time all the way up to the top of the mat.

Separate your feet hip width and hold on to each elbow.

So stay in your forward fold, hinging at your hips.

Relax your head down.

Go to your ujjayi breathing here.

Constrict your throat as you breathe, hear the ocean sounds.

You can sway a little side to side.

Feel the weight come forward.

Make sure your neck is relaxed.

So let your head hang.

Switch your grip, other form in front and sway a little side to side.

Keep the weight forward.

Pull your navel into your spine.

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

Inhale, lift your arms up overhead.

Bring your palms together.

Reach up.

Exhale, hinge from your hips.

Come all the way down.

Forward fold.

Bring your hands to your shins.

Inhale, flat back.

Walk back to plank pose.

You can bring your knees down.

Come all the way down to your belly.

Spread your fingers.

Uncurl your toes, so feet are flat.

Get ready for Cobra.

Peel your chest up.

Bend your elbows.

Keep your hips down.

Don't come up high.

Shoulders down away from the ears.

Open up through your sternum.

Exhale back downward facing dog.

Take your time, soften your knees.

Lift your hips.

Externally rotate your shoulder joints and your downward facing dog like you're bringing your armpits closer in together.

Press down between your index finger and your thumb on the ground.

Notice your inhale and notice your exhale.

Keep lifting your hips up high.

Decompressing the spine.

Slowly walk your feet all the way up to the top of the mat.

Inhale, flat back.

Gaze forward.

Exhale, fold.

Inhale, sweep your arms up overhead.

Reach up to the sky.

Exhale palms together, thumbs to the heart.

Inhale, lift your arms up.

Lift your gaze.

Exhale, hinge from your hips.

Come all the way down forward fold.

Inhale, lift your heart, flat back.

Walk back to plank pose.

Separate your shoulder blades.

Bring your knees down.

Focus a little forward and come all the way down to your belly.

Feet flat on the ground.

Cobra.

Peel your chest up, elbows in.

Spread the fingers.

Feel like your hands are energetically sliding back to your hips.

Push back downward facing dog.

Keep lifting your hips.

Push your thighs back.

Feel your breath create peace.

Still your gaze to eliminate distraction.

Walk your feet all the way up to the top of the mat.

Inhale, flat back.

Gaze forward.

Exhale, fold.

Inhale, rise.

Arms up overhead.

Exhale, palms together.

Thumbs to the heart.

Arms up overhead.

Exhale, arms down to the side.

Bring the weight to your left leg.

Get ready for tree.

Right heel to your left ankle.

This is a good place to be if you need help with balance.

Right foot to the inner left calf.

Bring your palms together, thumbs to your heart.

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

Get taller in your tree.

Think of threading your lower ribs in together.

Bring your right knee in and right foot down other side.

Left heel to right ankle and left foot to the inner right calf.

Palms together, thumbs to the heart.

Keep getting taller in your tree.

Reach the crown of your head up higher towards the sky.

Connect to your center with your palms together.

Left knee forward, left foot down.

Come down to the mid back of your mat for half tortoise.

Kneel down.

Sit on your heels, arms up, palms together.

Cross your thumbs.

Core in strong.

If you have a bad back, you can come down with the rounded back.

But otherwise, try to have a straight back, biceps by the ears and come all the way down.

Just the edge of your pinky fingers.

Press down.

Lift your elbows, your wrists off the ground.

Extend through your arms like you're reaching your arms forward.

Keep your palms together.

Cross your thumbs.

If your forehead is touching, feel a little pressure of your forehead, your third eye down to the ground and down to the earth below you.

And breathe, in and out through the nose.

Relax your hips.

Keep your arms active.

This is a great pose to get more centered and more grounded.

Keep reaching through your arms.

Feel the stretch from your shoulder blades.

Come out the same way you went in, belly in, arms by your ears.

And inhale, come all the way up.

Exhale, arms down.

Now scoot up to the top of the mat.

(foreign language) Open your feet.

You can start in a tabletop.

Just open your feet up a little bit more 'cause we're gonna try to sit in between the feet.

You can stay in the tabletop or walk your hands back.

Think of your hands like a stop button.

There should be no pain in the knees.

Eventually the hips come down right in between the heels, toes point straight back so you can use your fingertips on the ground to take off pressure.

You can also put a block underneath your hips and sit on a block.

Again, so important, there should be no pain in the knees or the ankles.

A little discomfort's okay.

So you can look at your feet too and make sure your toes are pointing straight back.

And the inside of the heel is pressing on the outer hip.

If your hips are down comfortably on the ground, not on a block, your knees feel good, you can slowly go into the reclining variation.

Please listen to your body.

If you're going back, go back one elbow at a time to go on your forearms and see how this feels.

If this feels good, you can slowly bring the back of your head, your shoulders, upper back to the ground.

Keep your knees on the ground.

If your head's on the ground, arms up overhead and hold onto each elbow.

Press your arms down.

Tuck your chin in.

Lift up through your chest.

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

Eventually the knees are closer in together.

Relax your hips here.

Breathe, so good for your knees and your ankles.

And this posture is all about patience.

So it's fine if you're just in the setup, in the tabletop or sitting on a block.

Slowly, carefully come all the way up.

Downward facing dog.

Walk it out.

Bend into each knee, pedal out your legs, getting the fresh blood flow back around your knees and your ankles.

Gonna make our way to a modified lunge.

So step your right foot forward and your left knee on the ground behind you.

Bring both hands in for lizard lunge.

Gaze a little forward.

Lift up through your chest and slow down your breath.

Hear the ocean sound of the breath.

When you're with your breath, you can pause time, connect with more peace.

If you want a deeper stretch, you can bring your forearms to the ground or forearms to a block.

If you feel any resistance, breathe deeper.

It can help to hear the breath 'cause that will bring you right into the present moment.

Slowly come back up to your hands.

So if you're on the block, take the block away.

Have your hands right inside your right foot and continue to breathe into your hips.

Bring the weight into your left hand.

Extend your right arm forward.

Lift it up and back behind you.

Point your right thumb up towards the sky.

Option one is to be here.

Option two, bend your left leg and hold the outer edge of your left foot, stretching the left quad and your hip.

Remember that lifting the left foot and holding onto that is optional.

Come back, right hand down, other side.

Step your left foot forward for lizard lunge, both hands inside the left foot.

Separate your hands, shoulder width apart, right knee on the ground, and breathe into your hips.

The hips can hold tension, anxiety, and stress.

So as we're stretching the hips, we're releasing that energy out of the body, releasing energy that's not serving.

So trust this moment and trust it with your breathing.

You can keep your hands on the ground or bring your forearms down or forearms to a block.

If you feel resistance, breathe a little deeper.

Let your breath be audible.

So imagine a valve in the back of the throat, pulling the air in and out, and your nose is just a passageway.

Sink into your hips a little bit more.

Come back up to your hands.

Stand on your hands.

Shift the weight to your right hand, left arm forward up and back.

Left thumb up towards the sky.

Option one is to be here.

Option two, bend your right leg and hold the outer edge of your right foot.

You can gaze up past your left shoulder, sink into your hips.

Squeeze your shoulder blades in together on your back.

Hands back down inside your left foot.

And step it back.

Tabletop.

One-legged pigeon.

Bring your right knee behind your right wrist, a little outside, and you can also put a block underneath your right hip if you need that support.

The left leg is straight behind.

Lift up through your chest.

Keep your left kneecap on the ground.

You can stay here the whole time, or you can walk your arms forward.

Bring your forearms down and your forehead to the ground.

If you're here, feel free to close your eyes.

As you close your eyes, breathe a little deeper.

And imagine the ocean with your breath.

Connect your breath with the ocean.

You can imagine waves.

Inhale, a wave comes up and exhale a wave goes down.

Slowly come back up.

Make your way back to a tabletop and downward facing dog.

Stretch it out.

Bend into each knee.

Lower your knees down.

Other side one-legged pigeon.

Bring your left knee to the ground behind your left wrist, a little outside the wrist.

Again, feel free to put a block underneath your left hip.

Lift up through your chest.

You can stay here, rooting down through your fingertips.

Lift up through your heart.

Make sure your right knee is on the ground.

And option two is to walk your arms forward.

Bring your forehead to the ground and close your eyes.

Breathe into your hips.

With your exhale release anything not serving you.

Building patience in your pigeon.

Slowly exit out.

You can come up to a tabletop and then curl your toes.

Lift your hips, downward dog, pedal out your legs.

Bend into each knee.

Bring your knees down, and turn around and lie in your back.

Final relaxation, final Shavasana.

Close your eyes and relax every part of your body.

Relax your jaw.

Relax your neck.

Relax your shoulders.

Relax your hips.

Feel your whole body relax.

Release anything not serving you here in this moment.

Enjoy stillness.

(waves crashing softly) (water crashing softly) Go to either side to a fetal position and take this energy and this patience with you off your mat.

Come up to a seat.

Sit comfortably, lengthen up through your spine.

Place one hand on your belly and one hand on your heart to focus inward and breathe into your heart.

Feel the nurturing energy come in with each breath.

Palms together, thumbs to your heart center.

Have a wonderful day, namaste.

(gentle music) (gentle music continues) (dramatic music)