Key
2/14/2024 | 26m 46sVideo has Closed Captions
A fluid practice with postures to detox your body and unlock blockages.
“The key gives you the power to cross thresholds and open locked doors to new realms you feel have been inaccessible, doors you would truly like to open.” Filmed through an open doorway representing the key that unlocks passageways, this fluid practice incorporates postures including twists and revolving of the spine to detox your body, unlock blockages, and clear away obstacles on your path.
Yndi Yoga is presented by your local public television station.
Distributed nationally by American Public Television
Key
2/14/2024 | 26m 46sVideo has Closed Captions
“The key gives you the power to cross thresholds and open locked doors to new realms you feel have been inaccessible, doors you would truly like to open.” Filmed through an open doorway representing the key that unlocks passageways, this fluid practice incorporates postures including twists and revolving of the spine to detox your body, unlock blockages, and clear away obstacles on your path.
How to Watch Yndi Yoga
Yndi Yoga is available to stream on pbs.org and the free PBS App, available on iPhone, Apple TV, Android TV, Android smartphones, Amazon Fire TV, Amazon Fire Tablet, Roku, Samsung Smart TV, and Vizio.
Providing Support for PBS.org
Learn Moreabout PBS online sponsorship- Welcome to YNDI Yoga.
I'm Lana.
Enjoy this time to focus on you.
Meet yourself where you are.
(birds tweet) (gong hit) (gentle instrumental music) Begin in child's pose.
Lower down to the ground.
Extend your arms forward.
You can close your eyes.
Go right into your breath, in and out through the nose.
Take a slow deep breath in.
Fill your lungs all the way up to the top, and slow cleansing exhale.
I invite you to set an intention for your practice.
You can set an intention to focus on something to empower you to unlock closed doors.
It could be to trust the present moment, or your breath and staying with the breath, or being open to new possibilities.
Set an intention and breathe into it.
Walk your hands over to the right, and stretch the left side of the body.
Take a slow inhale and exhale.
Breathe into the left side of the body here.
Bring your hands back to center.
Walk your hands to the left, and stretch the right side of the body.
Slow, deep breath in and slow exhale.
Bring your hands back to center and get ready for a downward facing dog.
You can come up to a tabletop.
Walk your hands forward a few inches.
Spread your fingers wide.
Curl your toes and lift your hips up.
Relax your head down.
You can bend both of your knees.
Keep lengthening up through the spine.
Wave up through your spine.
Come to plank, gaze forward.
Lift up through your ribcage.
Exhale back, downward facing dog.
Lift your hips.
Soften your knees.
Spread your fingers.
Press down between your index finger and thumb.
Lift up out of your wrist.
Lift up out of your shoulders and externally rotate your shoulders.
Slowly walk your feet all the way up to the top of the mat.
Separate your feet, hip width apart and grab each elbow.
Relax your head down.
You can bend your knees.
Feel free to sway a little side to side.
Make sure you're just breathing through your nose, in and out through your nose.
Keep the weight forward to the front of your feet in these forward folds.
Switch your grip, and sway a little side to side.
Come back to center.
Release your arms and interlace the fingers behind your back, and slowly go into a shoulder stretch.
You can have a loose grip or a tight grip.
Arms up and over.
Again, you can bend your knees, cleansing out the shoulders.
Release your grip, hands down to the ground, palms together, thumbs to the heart, and round all the way up to center.
Come up to the top of the mat.
You can have your feet together or hip width apart.
Inhale, lift your arms up overhead.
Reach up to the sky.
Exhale, hinge from your hips, forward fold.
Step your right foot back for a lunge, and gaze forward.
Left knee right above the left ankle.
Draw your left hip back, square off the hips.
Feel your breath.
Lower your right knee down.
Bring your hands up to your left knee and sink into your hips.
Lift your heart up high.
Extend your arms up overhead.
Reach through your fingertips.
Palms face each other and lift your gaze.
Lower your right hand down inside your left foot, and lift your left arm up.
Spread your fingers.
You can have your right knee on the ground or you can lift your right knee.
Gaze up to your left hand and reach up to the sky.
Hold your core in strong, and slowly lift your upper body up for a twisted crescent lunge.
Thumbs point up towards the sky and you can have your back knee to the ground to modify this.
Gaze towards your left hand.
Windmill your hands down to the top of the mat.
Step it back, plank pose.
Lower your knees down to adjust.
Exhale down, Chaturanga.
Come down just halfway.
Inhale to upward dog, shoulders down and back.
Lift your gaze.
Exhale downward facing dog.
Relax your head down, and gaze between your feet or your thighs.
Make sure your feet are about hip width apart.
Your heels can lift, and pull your navel into your spine.
Walk your feet all the way up to the top of the mat.
In the forward fold, bring your weight forward.
Palms together, thumbs to the heart.
Round all the way up to center.
Inhale, lift your arms up.
Lift your gaze.
Reach up to the sky.
Exhale, hinge from your hips forward fold, Uttanasana.
Step your left foot back for a lunge.
Right knee right above the right ankle.
Draw your right hip back to square off your hips, focus forward.
Lower your left knee to the ground.
Bring your hands up to your right knee, and sink into your hips.
Lift your heart up high.
Reach your arms up overhead.
Reach through your fingertips and breathe.
Allow your hips to come down and forward.
So this is a hip opener.
Lower your left hand down and lift your right arm up.
Spread your fingers.
You can have your back knee on the ground or lift your back knee.
Spread your fingers wide.
Open up through your chest, opening up through your heart space.
Slowly lift your upper body up.
Center your torso over your hips.
Gaze over to your right hand.
You can lower your left knee down to modify.
Reach through your fingertips.
Reach back.
Windmill your hands down to the top of the mat.
Step it back, plank pose, core in strong.
Exhale down, Chaturanga.
You can always have your knees down for chaturangas.
Inhale up dog.
Exhale back, downward facing dog.
Relax your head down.
Draw the crown of your head down as your hips lift and push your thighs back.
Walk your feet all the way up to the top of the mat.
Palms together.
Thumbs to the heart.
Round all the way up to center.
Chair pose.
Sit down, bend your knees.
Sit your hips down, arms up overhead, palms face each other.
Lift your gaze.
Keep lifting your chest up high.
Palms together.
Thumbs to the heart.
Keep your hips down low.
You can stay here.
Focus forward or twist left elbow outside your right knee.
Draw your left hip back right away to try to keep the knees and the hip square.
Gaze up past your right shoulder.
Press your palms together.
Option one is to keep the palms together.
Option two is open your arms.
Left hand down to the ground outside your right foot and lift your right arm up.
Exhale forward fold.
Separate your feet hip width apart, and stand on the tops of the hands.
Externally rotate your shoulders.
Slide the hands under and relax your head down so you're fitting yourself together.
Feel the fold of your hip crease.
Bring the weight forward.
You can bend your knees.
Breathe.
Release your hands.
Bring your feet back together, palms together, thumbs to the heart.
Round all the way up to center.
Chair pose.
Bend your knees, sweep your arms up overhead.
Lift your gaze.
Keep your hips down low.
Palms together, thumbs to the heart.
Option one, stay here in the center.
Option two, lift up out of your lower back and twist, right elbow outside your left knee.
Press your palms together so your thumbs go to your heart center and gaze up past your left shoulder.
Keep pressing the palms together.
Draw your right hip crease back.
You can open your arms or keep your hands together here.
Keep your core in strong, belly in.
Follow the flow of your breathing.
Detoxing the body in these twists.
Exhale, forward fold.
Separate your feet hip width apart and stand on your palms.
Slide the hands under.
Line your toes with your wrist crease and relax your head down.
Bend your knees, stomach on the thighs, and feel the weight come forward.
Let your head be heavy.
Release your hands.
Step back to plank pose, core in strong.
Exhale down Chaturanga.
Inhale to upward facing dog.
Shoulders down and back.
Exhale back downward facing dog.
Lift your hips up high.
Step your right foot up about a three foot distance.
Turn your back toes out slightly.
Hands to your hips.
Come all the way up.
Draw your left hip a little forward.
Hips are square.
Lift your left arm, and slowly come down with a straight spine.
You can lower your left hand to a block, your shin, the foot or the ground.
Feel your back parallel to the ground.
So if your hand is on the ground, most likely you should be on your fingertips.
It's fine too to have your hand on your shin.
Slowly revolve mid upper back.
You can keep your right hand on your hip the whole time.
Only if the right shoulder is above the left, then you can lift your right arm up and spread your fingers.
But again, it's fine to keep your hand on your hip.
Feel your feet rooting down.
Connect to your feet on the ground and the earth.
Connect to the strength of your lower body.
Look down, right hand down.
Hands to your hips.
Come all the way up.
Pivot 180 turn, face the other side.
Left toes point forward, right toes out slightly.
Lift your right arm up, and slowly come forward.
Lower your right hand down to a block, shin, foot or the ground.
Lift up through your chest so your back is parallel to the ground.
Draw your left hip back with your left hand and revolve, mid upper back.
If the left shoulder is right above the right shoulder, you can lift your arm.
Keep squeezing your core in strong, giving you stability.
Squeeze your hips together.
If you lift your arm, spread your fingers.
Lift your gaze.
Stay connected to your feet rooted down.
Lower your left hand back down to the ground, hands to your hips, and come all the way up.
Turn to the side and step your right foot to the left.
Inhale, lift your arms up overhead.
Exhale big.
Step out to the right about a four foot distance.
Arms out to the side.
Hinge from your hips and come all the way down.
Bring your hands to the ground, and now left hand to your right leg, right hand to your left leg.
Have your right arm on top.
You can have your hands up higher on your leg if you need to.
So make an X with the arms.
Lift your right arm up and now weave your right hand under your left.
Hold your left leg.
Lift your left arm up.
Weave your left arm under your right.
Hold your right leg.
Lift your right arm.
Weave it under.
Hold your left leg.
So keep moving here.
Keeping the hip square.
This is really good for balancing your mind.
Our habits are unconscious.
This helps balance out the body and balance the mind.
Come back to center.
Bring your hands to the ground.
Hands to your hips.
Come all the way up.
Step your right foot to the left and come forward.
Face the front of your mat.
Arms to your side.
Get ready for eagle.
Lift your arms up overhead.
Right arm under the left.
Hook at your elbows, palms together, thumbs towards your face.
You can hold your left thumb if you can't bring your palms together.
And if that's not available, hold your shoulders.
Focus forward.
Keep your chest lifted and bend your knee, sit down.
Keep your chest lifted.
Slowly cross your right leg high up over your left.
Point your right knee to the left with the intention of hooking your right toes behind your left calf someday.
Keep bending your standing legs.
Squeeze your arms and your legs into the midline of the body.
Bring your upper body back.
Level your shoulders.
Level your hips.
Squeeze it all in tight, and release, feet together.
Inhale, lift your arms up overhead.
Reach up high.
Left arm under the right, palms together, thumbs towards the face.
You can hold your thumb or your shoulders too again if you need.
Bend your knees.
Sit down low.
Left leg high over the right, crossing your legs together like ropes.
The wrist, elbows, knees, ankles are right in the central line of the body.
Two eyes on one point.
Stay with your breath in and out through your nose.
Sit down lower, squeeze it all in.
This improves blood flow to your joints, so you can release blockages and so good for the mind.
Release.
Feet together.
Inhale, lift your arms up overhead.
Exhale, arms down.
Come down to the ground and stand up on your knees.
Separate your knees hip width apart.
Feet hip width.
Curl your toes under, and bring your hands to your lower back.
Squeeze your shoulder blades in on your back.
And then you can relax your head back.
Getting ready for camel pose.
If you have a neck injury, keep your chin tucked in.
Slowly go back, one hand back at a time to each heel, thumbs on the outside, fingers on the inside.
Or keep your hands on your lower back.
Feel the strength of your legs.
Lift your heart up high.
Stretching the whole front side of the body.
Slowly, one hand up at a time to your lower back.
Come all the way up.
Sit down and kneel.
Sit on your heels.
Place your hands on your lap.
Palms up and close your eyes.
Inhale, observe, exhale, let go.
We're going to do another set.
Come back up on your knees.
Separate your knees hip width apart.
Feet hip width apart.
Hands to your lower back.
Fingertips point down, you can have your toes curled under or your feet flat down if you want a deeper back bend.
And one hand back at a time to each heel.
Remember, you can always curl your toes under too.
Two eyes on one point.
Keep pushing your hips forward so your hips are right above the knees.
Breathe in and out through your nose.
Seal your lips.
Keep your eyes open, and one hand up at a time to your lower back.
Come all the way up.
Sit down, open your knees, and you can walk your arms forward here to a child's pose.
In this child's pose, stay with your breathing.
The camel can help purge away energy and energy that doesn't serve us.
Come all the way up to a tabletop.
Lift your right arm up, and thread your right arm under your left for a shoulder stretch.
You can bring the right side of your face down to the ground.
Your left hand can be on the ground with your left arm bent or extend your left arm forward.
This is a nice stretch for your right shoulder.
So adjust where the weight is.
You can have your left arm extending forward or wrap it behind your back, getting a deeper stretch for your right shoulder and squeeze your shoulder blades in if you're wrapping the arm around.
Slowly come back to a tabletop.
Lift your left arm.
Weave your left arm under the right, and bring your left ear down to the ground.
Keep your hips up high.
You can have your right arm bent, or extend your right arm straight, extending the right arm forward.
Adjust where the weight is here on your left shoulder like you're giving yourself a massage and breathe.
If you want a deeper stretch, wrap your right arm behind your lower back, working on getting your right fingertips to the inner left thigh.
Slowly release, come to a tabletop, and turn around and lie on your back.
Feet about hip width apart.
Arms to the side.
Bend your legs, feet on the ground.
Cross your right ankle on your left knee.
Thread your right hand through in between the legs and hold behind your left thigh.
Flex both of your feet.
Gently pull your left leg in and push your right thigh away with your right elbow forearm.
Push your hips away.
Release.
Lower your legs all the way down and other side.
Bend your legs, left ankle on the right knee.
Thread your left hand through, and hold behind your right thigh.
Flex your feet.
As you pull, push away and use your breath to work through any tension.
Push your hips away, with your head on the ground, tuck your chin in.
Release.
Lower your legs all the way down.
Arms to the side for your final relaxation.
So close your eyes and settle right into stillness.
Feel your whole body relax.
This practice you cleared out clutter in your body and your mind so you can move forward with more clarity.
(gentle instrumental music continues) (gentle instrumental music continues) (gentle instrumental music continues) (bird song) (bird song continues) (bird song continues) (bird song continues) (bird song continues) (bird song continues) (gentle instrumental music) Bring your knees in, and go to either side to a fetal position.
Remind yourself of your intention.
Come up to a seat.
You can sit cross-legged and lengthen up through your spine.
Feel your spine long.
Shoulders down and back so your chest is open.
We're going to seal this practice with the mudra.
Bring your palms together.
Point your fingertips out in front of you and open your second, third finger up.
So just the thumb and your pinky finger seal together.
And breathe.
You can feel the energy freely flowing, to and from your heart space.
Feel your heart open, your energy open and awakened.
Palms together.
Thumbs to the heart center.
Namaste.
(gentle instrumental music continues) (gentle instrumental music continues) (gentle instrumental music continues) (gentle instrumental music continues) (upbeat bright music)
Yndi Yoga is presented by your local public television station.
Distributed nationally by American Public Television