- Welcome to YNDI Yoga.

I'm Lana.

Enjoy this time to focus on you.

Meet yourself where you are.

Find yourself a comfortable seat.

You can sit cross-legged or you can kneel.

And if you have a block, I recommend sitting on a block.

Your spine could be better supported when you lift your hips and your pelvis up a little bit off the ground.

Give yourself a subtle forward tilt of your pelvis.

And access the curve of your lumbar spine.

Lengthen up through your spine all the way up through the crown of your head.

Reach the crown of your head up towards the sky.

Relax your shoulders.

And you can softly close your eyes.

Settle into your breath, in and out through the nose.

Bring your head slightly back so your ears are right above your shoulders.

I invite you to set your intention to focus on alignment in this practice.

You'll be learning modifications and ways to adjust the postures for your needs so you can meet yourself where you are.

When you create the right structure with your body, you keep your body safe.

And when your body is better aligned, so is your mind.

Take a slow deep breath in.

And slow cleansing exhale.

Keep lengthening up through your spine.

Softly open your eyes.

Let your breath guide you in your practice today.

And breathe through your nose.

In and out through the nose.

Deep breathing.

Slowly come up, take the block out, and we're gonna come into a Table Top position.

Place your palms right under your shoulders and your knees under your hips.

You can use a block to measure by your knees and your wrist to make sure that your knees and wrists are at right angles with the ground.

In your Table Top, gaze a little forward and lift up through your rib cage.

Measure your hands, bring your hands in so your middle fingers touch each other.

This creates the right measure for your hands to be shoulder width apart.

Rotate at the heel of the palm by your wrist and point your fingertips forward.

The index fingers point forward and should be symmetrical with each other.

Spread the fingers wide and gaze a little forward, keep lifting up through your ribcage.

Keep your belly in strong.

Externally rotate your shoulders and point your fingertips towards your knees.

Make sure you have no pain in your wrists.

This is really good for your shoulders as we spend most of our day internally rotating the shoulders on the computer and driving.

And as we open up the shoulders, we open up the chest, the collarbones, and we create more space for our lungs.

So enjoy this rotation here for your shoulders.

Keep lifting up through your rib cage.

Keep your gaze a little forward so you don't drop your head down.

Bring your hands back, point your index fingers forward, and you can do the measure again.

Rotate at the heel of the palm by your wrists.

See the symmetry of your hands.

Keep your core in tight.

Pretend you're knitting your lower ribs in together.

Lift your right leg back and up and flex your right foot.

Keep your hips square so right toes point down.

You can have both hands on the ground or lift your left arm up.

Point your left thumb up towards the sky.

Stay here and pull in towards the midline of the body.

Belly in tight.

Lower your hand and your knee back down.

Getting ready for the other side, lift up through your rib cage, lower belly in, and lift your left leg back and up, and flex your left foot.

Internally rotate your left hip so your hips are square and left toes point down.

Keep your focus forward a little bit and right arm up.

Feel the reach, reaching through your right fingertips and back through your left heel.

Flex your left foot.

Knit the lower ribs in together.

Lower your hand and your knee back down to the Table Top.

Exhale, round your back, tuck your chin in, point your tailbone down.

Inhale slowly, bring your gaze up to the sky, the ceiling above you.

And exhale and round.

Pull your navel into your spine, point your tailbone down.

Inhale, lift your gaze, arch your back.

Exhale and round.

So we're connecting the breath with the body.

Feel the breath guide the body movement.

Inhale, lift your gaze.

Exhale and round.

Empty out your lungs.

Every last drop of air.

Inhale, lift your gaze.

Bring your hands up a few inches to prepare for Downward-Facing Dog.

Curl your toes and lift your hips up.

The hands stay in the same alignment as Table Top.

Index fingers point forward, and you can look to your hands to make sure that your hands are symmetrical.

Spread the fingers wide.

Feet are hip width apart in Downward Dog.

Hips lift up high.

Set your shoulders up towards your hips.

If you need to modify Downward Dog, you can do Extended Puppy Dog pose.

Bring your knees down, hips above the knees, and extend your arms forward.

In the Downward Dog position, Ahdo Muhka Svanasana, you're creating an inverted V with the body.

And you can bend your knees, even bend your knees generously, especially if your back or your hamstrings are tight.

Come forward to Plank pose to create the measure for your hands and feet for Downward Dog.

And exhale, come back to Downward Dog.

So that's the distance between your hands and your feet for Downward Dog.

Lift your heel, soften your knees.

Push your thighs back without pushing your knees back.

As you push your thighs back, you bring the weight into the lower body so your upper body's not just supporting you.

Externally rotate your shoulder joints like you're working your armpits closer together.

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

Feet hip width apart, stay in a forward fold and hold on to each elbow.

Relax your head down.

Bring the weight forward to the front of your feet.

And you can bend your knees.

Stomach on the thighs the best you can.

Feel the fold of your hip crease so you're folding yourself together.

You can change the grip, other form in front.

Let your head be heavy.

Relax your head down.

Relax your jaw.

Keep the weight forward.

Breathe in and out through your nose.

Release your arms, palms together, thumbs to heart, round all the way up to center.

Bring your arms down to your side for Tadasana.

Feet are hip width apart and gaze forward.

You can do a measure for your feet and bring your right toes into the left to touch your left foot and then point your toes forward.

Second toes point forward.

Spread your toes on the ground, and as you press down through your feet, lift up.

Lift up out of your ankles, your hips.

Feel a little scoop of the tailbone here.

Lower belly in tight.

So your legs are strong.

Your legs are your foundation.

You wanna think of every posture like you're building a house.

Keep your foundation strong.

Palms together, thumbs to the heart.

Inhale, lift your arms up overhead, bring your palms together, reach up to the sky.

Hinge from your hips and you can bring your hands to your thighs.

Come all the way down to a forward fold.

Keep your belly in to protect your back.

Step your right foot back for a lunge.

Left knee right above the left ankle.

Gaze forward.

So the left knee is at a 90 degree angle.

You wanna make sure the hands don't come forward and the knee doesn't come forward.

That can hurt your knee.

Have your hands right by your left foot, not in front.

And if you need to modify, use blocks here and have your hands on blocks.

Open up through your chest and gaze forward.

Lift your back heel up.

Draw your left hip crease back to square your hips.

This is a great way to warm up our hips and warm up our back.

Step back to Plank pose.

Gaze forward.

Lift up to your rib cage, core in strong.

To modify Plank, bring your knees down.

Keep your focus a little forward.

So important.

Come down all the way to your belly.

You can hug your elbows in.

Uncurl your toes, spread your fingers, getting ready for Cobra.

Peel your chest up, shoulders down and back.

You don't need to come up high.

Make sure your shoulders are down away from the ears.

Open up through your sternum.

Take it back to a Downward-Facing Dog.

Relax your head down.

Set your shoulders up towards your hips.

As you spread your fingers, press down through the tops of your palms and your knuckles.

Press down between your index finger and thumb.

So make sure you're not sinking the heel of the palms down.

Come down to a Table Top.

Lower your knees and step your right foot up in between your hands to get ready for the lunge.

Lift your back knee up.

Draw your right hip crease back.

Think of your hips on a clock.

Your right hip points to three and your left hip points to nine.

Step your left foot up to a forward fold.

Keep your feet hip width and parallel.

Relax your head down, palms together, thumbs to the heart, round all the way up to center.

Inhale, sweep your arms up overhead, bring your palms together, reach up to the sky.

Exhale, hinge from your hips, come all the way down carefully to your forward fold.

Keep your belly in to protect the back.

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

Draw your right hip back.

Think of your hips on a clock again.

Back leg straight and strong.

Lift your left hamstring up towards the sky.

Step your right foot back to Plank pose.

Keep your core in strong.

We're gonna go into a Chaturanga.

Bring your weight forward, core in strong, lift up to your rib cage.

Hug your elbows in, come down just halfway to 90 degree angle with the elbows.

Push forward and up to Upward-Facing Dog.

Shoulders down.

Hands are right under the shoulders.

In Up-Dog, the hips and the knees are off the ground.

To modify Up-Dog, you can lower down to Cobra, lowering your hips and bending your elbows.

Protect your back.

Slowly go back Downward-Facing Dog.

Gaze between your feet or your thighs.

And lengthen your neck in your Downward Dog.

This is so good for decompressing the spine.

Bring your knees down to a Table Top.

Step your left foot up in between the hands and go into your lunge.

In these lunges, the feet are slightly separated.

So think, they're not on a balance beam.

They can be separated up to hip width apart.

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

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

Bring your arms down to your side.

Stand up tall.

Open up through your chest.

Turn to the side.

Be aware of the line of your feet.

And inhale, lift your arms up.

Exhale big.

Step out to the right, arms out.

We're getting ready for Warrior 2.

So arms are out parallel to the ground.

Pivot on your right heel, so your right toes point to the right and bend your right knee.

You can look at your feet.

Make sure your heels are in one line.

Center your torso.

Don't bring your torso to the right.

You should have your shoulders right above the hips.

Look to your right knee, point your knee in the direction of the second toe if you need to bring your right hand to your inner right thigh and open your hip.

If the knee comes in, that usually means the hip is tight.

In your Warrior, gaze over your right hand.

Relax down through your shoulders.

Straighten your right leg.

Bring your hands to your hips, right toes in.

Point your left toes to the left and bend your left knee.

And as you come down, keep your waistline level.

Arms out to the side.

Connect to your center.

Press down through both of your feet equally.

Have a soft gaze.

You are drifting right above your left middle finger.

Still your gaze as your feet are rooting down, and your hips come down, lengthen up through your spine, feel that polarity.

Come all the way up.

Bring your hands to your hips.

Walk your feet in.

So your feet are about a three foot distance.

Pivot out your heels and face the right.

So right toes point forward to 12 o'clock and left toes point to 10, 11.

Your back foot's at a 45 degree angle.

That will get your hips in the right alignment.

Bring your arms behind your lower back, hold your forearms or your elbows, and come forward with a straight spine.

Keep your right leg straight as you come down.

Focus a little forward, don't drop your head.

And belly in and strong.

Press down with the big toe mound of your right foot.

Inhale, come all the way up.

Pivot on your heels.

Go to the other side.

Make sure you're not crisscrossing the feet.

Keep your feet in the right alignment.

Core in and slowly come down.

Lengthen your neck with your spine, and breathe in and out through your nose.

Press down with the big toe on your left foot and the outer edge of your right foot.

Center your torso over your left thigh.

Come all the way up, turn to the side.

Step your right foot to the left.

And arms down to the side.

You're gonna get ready for Tree pose.

Shift the weight to your left leg, your left foot.

You can either have your right heel to your left ankle, right foot to your inner left calf, or your right foot to your inner left thigh.

Bring your palms together, thumbs to the heart.

Press down through your left foot and lift your left hip.

Lengthen up through your spine.

Feel your spine long, keep lifting up out of your joints.

Slowly release, you can bring your right knee forward and right foot down.

Other side, weight to your right leg.

Left foot to the inner calf, or your thigh.

And if you're having difficulty with balance, you can always have the heel to your right ankle.

Palms together, thumbs to the heart, and lengthen up through your spine.

Two eyes on one point.

Your gaze will help you with your balance.

Feel the breath, little scoop of the tailbone, and release left foot down.

Bring your palms together, thumbs to your heart.

Seal off your strong standing practice.

Slowly make your way down to the ground to the mid back of your mat and kneel.

Ardha-Kurmasana, Half Tortoise.

Lift your arms up, palms together.

Cross your thumbs, biceps by the ears.

Keep your core in strong, and slowly come down the straight back.

If you have a back injury, you can round your back coming forward.

Otherwise, straight spine.

Just the edge of the pinky fingers, press down.

Elbows and wrists off the ground.

Energize your arms.

Reach your arms forward and relax your hips.

If your forehead is on the ground, you can put a little pressure on your forehead to the ground.

Arms by the ears and inhale, come all the way back up.

So we exit the same way we went in.

Arms down to the side.

Set up by your knees for Camel.

Separate your knees hip width apart, about six inches, and feet hip width apart.

You can curl your toes under.

Bring your hands to your lower back, fingertips point down.

We wanna avoid the hips going back, so keep your hips right above your knees.

Squeeze your shoulder blades in on your back.

Lift up through your sternum and relax your head back.

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

When you relax your head back, keep your eyes open and slowly go back one hand at a time to each heel, thumbs on the outside, fingers on the inside.

Keep your hips above the knees.

So you might need to push your hips a little forward and lift up through your chest.

We're stretching the whole front side of the body.

One hand up at a time to your lower back.

Come all the way up.

Slowly sit down, open your knees, and walk your arms forward to a Child's pose.

Bring your forehead to the ground.

Recenter yourself.

Take a slow inhale and slow exhale.

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

Pavanamuktasana.

Right knee into your chest.

Interlace the fingers right below the knee on the top of your shin.

Squeeze the right knee in towards your right shoulder.

Keep your left calf on the ground.

Release.

Other side, left knee in, interlace the fingers right below the knee.

Squeeze the left knee in towards your left shoulder.

Both shoulder blades on the ground.

Keep your right calf on the ground.

And release.

Bring both knees in.

Wrap your arms around.

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

Keep your head on the ground and tuck your chin in with your head on the ground.

Gaze towards your knees, or your chest, and lengthen the back of your neck.

Push your hips away so it's like you're flattening your back one vertebra at a time on the ground.

Extend your legs up, feet up towards the sky and flex your feet.

Bring your hands right underneath your hips.

Flex your feet and slowly lower your legs all the way down.

Keep your lower back on the ground.

Release, bring your hands out, palms up, toes fan apart.

Now it's time to enter our final relaxation, Savasana.

Take up as much space as you'd like.

Feet at least hip width apart.

Have your arms comfortable.

Relax your shoulders.

You can bring your shoulder blades together on your back to open your chest and your shoulders.

If it's comfortable, palms face up.

Close your eyes.

Completely relax.

Relax every part of your body.

Feel your bones heavy on the ground.

Enjoy stillness.

(relaxing nature sounds) (relaxing nature sounds continue) (relaxing nature sounds continue) (relaxing nature sounds continue) (relaxing nature sounds continue) (relaxing nature sounds continue) (relaxing music) Slowly start reawakening the body.

Reach through your fingertips.

Wiggle your toes.

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

Slowly come up to a seat.

You can sit cross-legged, or you can kneel.

And keep your eyes closed.

Lengthen up through your spine.

Feel your spine long, and reach the crown of your head up towards the sky.

Feel your chest open.

Be ready to face your world with more stability, clarity, and compassion.

Bring your palms together.

Thumbs to your heart to hold on to this energy Softly open your eyes.

(relaxing music)