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These are the user uploaded subtitles that are being translated: 1 00:00:08,689 --> 00:00:10,137 IN NAMASTE YOGA, 2 00:00:10,172 --> 00:00:13,413 WE LEARN A MOVEMENT PHRASE OF YOGA POSES... 3 00:00:13,448 --> 00:00:16,793 WOVEN TOGETHER WITH BREATH. 4 00:00:16,827 --> 00:00:18,620 THE KEY IS ALLOWING THE BODY 5 00:00:18,655 --> 00:00:22,241 TO EXPERIENCE MOVING IN AND THROUGH POSES... 6 00:00:22,275 --> 00:00:24,758 TRUSTING IN YOUR BREATH. 7 00:00:24,793 --> 00:00:27,275 IF YOU FIND A POSE TOO CHALLENGING, 8 00:00:27,310 --> 00:00:31,241 TAKE A MOMENT, AND THEN MEET US BACK IN CENTRE, 9 00:00:31,275 --> 00:00:34,241 WHERE WE RETURN AGAIN AND AGAIN 10 00:00:34,275 --> 00:00:37,034 TO OUR BREATH-BODY LINKS, 11 00:00:37,068 --> 00:00:41,068 RE-ESTABLISHING EASE BEFORE ADDING NEW POSES. 12 00:00:41,103 --> 00:00:43,034 LET'S BEGIN WITH A WARM-UP, 13 00:00:43,068 --> 00:00:46,137 AND THEN INTO TODAY'S DYNAMIC FLOW... 14 00:00:46,172 --> 00:00:49,172 AWAKENING WITH BREATH. 15 00:01:00,137 --> 00:01:02,758 SITTING CROSS-LEGGED WITH THE PALMS DOWN... 16 00:01:02,793 --> 00:01:07,758 GROUNDING, CENTERING, BREATHING. 17 00:01:07,793 --> 00:01:10,689 BRING THE RIGHT HAND BACK BEHIND YOU AND TWIST. 18 00:01:10,724 --> 00:01:13,689 EXHALE WHERE YOU ARE. 19 00:01:13,724 --> 00:01:16,137 NOW REACH THE RIGHT ARM UP IN THE AIR. 20 00:01:16,172 --> 00:01:17,655 A WEE SIDE-BEND. 21 00:01:17,689 --> 00:01:20,758 EXHALING, DEEPENING, 22 00:01:20,793 --> 00:01:25,137 AND CHANGE, TWISTING TO THE OTHER SIDE. 23 00:01:25,172 --> 00:01:29,275 AS YOU EXHALE, DEEPEN INTO THE TWIST. 24 00:01:29,310 --> 00:01:32,586 GOOD, NOW INHALE INTO YOUR SIDE BEND, 25 00:01:32,620 --> 00:01:35,586 AND EXHALE, DEEPEN. 26 00:01:35,620 --> 00:01:37,379 THE SAME THING AGAIN. 27 00:01:37,413 --> 00:01:40,275 BREATHING IN, TWISTING. 28 00:01:40,310 --> 00:01:42,310 EXHALING, DEEPENING. 29 00:01:44,034 --> 00:01:46,551 SIDE-BENDING RIGHT ARM. 30 00:01:46,586 --> 00:01:50,620 REACHING WAY OVER TO THE SIDE NOW. 31 00:01:50,655 --> 00:01:54,413 GOOD. INHALE, AND TWIST. 32 00:01:54,448 --> 00:01:55,482 EXHALE, 33 00:01:55,517 --> 00:01:57,172 PULL THE BELLY INTO THE SPINE, 34 00:01:57,206 --> 00:01:59,517 TWIST DEEPER. 35 00:01:59,551 --> 00:02:00,931 NOW LEFT ARM LIFTS. 36 00:02:00,965 --> 00:02:03,000 INHALE, 37 00:02:03,034 --> 00:02:07,413 AND EXHALE, DEEPEN INTO THE SIDE-BEND. 38 00:02:07,448 --> 00:02:09,827 RELEASE THE ARMS, 39 00:02:09,862 --> 00:02:12,137 AND DRAW YOUR KNEES UP TOWARDS YOUR CHEST, 40 00:02:12,172 --> 00:02:14,517 PREPARING FOR BOAT POSE. 41 00:02:14,551 --> 00:02:18,241 LIFT THE CHEST, LIFT THE LEGS, LIFT THE ARMS. 42 00:02:18,275 --> 00:02:19,275 GOOD. 43 00:02:19,310 --> 00:02:21,379 RELEASE TO CROSS-LEGGED POSE, 44 00:02:21,413 --> 00:02:23,482 AND TAKE A FORWARD FOLD. 45 00:02:23,517 --> 00:02:27,310 EXHALE DOWN. 46 00:02:27,344 --> 00:02:29,827 INHALING UP, 47 00:02:29,862 --> 00:02:32,724 AND TRANSITION NOW ONTO YOUR HANDS AND KNEES 48 00:02:32,758 --> 00:02:35,344 FOR CAT ROLLING. 49 00:02:35,379 --> 00:02:38,103 INHALE, LIFT YOUR TAIL, LIFT YOUR HEAD. 50 00:02:38,137 --> 00:02:40,482 THIS IS CAT LIFT. 51 00:02:40,517 --> 00:02:44,206 EXHALE, TUCK THE TAIL, TUCK YOUR CHIN IN. 52 00:02:44,241 --> 00:02:46,034 THIS IS CAT. 53 00:02:46,068 --> 00:02:47,275 AGAIN. 54 00:02:47,310 --> 00:02:49,517 CAT LIFT AS YOU BREATHE IN, 55 00:02:49,551 --> 00:02:53,241 AND CAT AS YOU BREATHE OUT. 56 00:02:53,275 --> 00:02:56,862 LAST TIME TO CAT LIFT, 57 00:02:56,896 --> 00:02:58,931 AND TO CAT. 58 00:02:58,965 --> 00:03:01,551 NOW STAY FOR A BREATH IN CAT POSE, 59 00:03:01,586 --> 00:03:03,896 PRESSING THE PALMS DOWN, 60 00:03:03,931 --> 00:03:08,172 FEELING YOUR BELLY TUCKED UP INTO THE SPINE. 61 00:03:08,206 --> 00:03:11,034 NOW ONCE TO CAT LIFT, 62 00:03:11,068 --> 00:03:14,000 TO RELEASE TO CHILD'S POSE. 63 00:03:14,034 --> 00:03:17,793 BREATHE. 64 00:03:17,827 --> 00:03:20,793 LET'S TRY CAT SERIES TWO. 65 00:03:20,827 --> 00:03:23,862 INHALE, CAT, TO CAT LIFT. 66 00:03:23,896 --> 00:03:25,413 TUCK THE TOES UNDER. 67 00:03:25,448 --> 00:03:28,413 EXHALE TO DOWN-FACE DOG. 68 00:03:28,448 --> 00:03:30,000 TRY AGAIN. 69 00:03:30,034 --> 00:03:33,172 BREATHING IN, CAT TO CAT LIFT. 70 00:03:33,206 --> 00:03:36,655 BREATHING OUT, DOWN-FACE DOG. 71 00:03:36,689 --> 00:03:38,413 NOW ONE LAST TIME. 72 00:03:38,448 --> 00:03:41,482 RIPPLE THROUGH THE SPINE. 73 00:03:41,517 --> 00:03:42,620 LIFT THE TAIL, 74 00:03:42,655 --> 00:03:44,068 DROP THE HEELS, 75 00:03:44,103 --> 00:03:47,551 STAY AND BREATHE. 76 00:03:47,586 --> 00:03:48,793 GOOD. 77 00:03:48,827 --> 00:03:51,241 NOW RELEASE TO CHILD'S POSE, 78 00:03:51,275 --> 00:03:54,551 AND BEGIN TO ROLL UP TO HERO'S POSE, 79 00:03:54,586 --> 00:03:59,275 LIFTING THE CHEST AND DROPPING THE SHOULDERS. 80 00:03:59,310 --> 00:04:03,103 BRING THE HANDS BACK BEHIND, INTERLACING THE FINGERS. 81 00:04:03,137 --> 00:04:04,862 SQUEEZE THE SHOULDER BLADES TOGETHER 82 00:04:04,896 --> 00:04:07,034 AS YOU LIFT YOUR CHEST. 83 00:04:07,068 --> 00:04:09,586 NOW FORWARD INTO YOGA MUDRA. 84 00:04:09,620 --> 00:04:11,448 EXHALE, AND LIFT THE TAIL, 85 00:04:11,482 --> 00:04:14,620 ROLLING ONTO THE TOP OF THE HEAD. 86 00:04:14,655 --> 00:04:15,896 GOOD. 87 00:04:15,931 --> 00:04:20,620 RELEASE HERE, COME BACK TO HERO'S POSE. 88 00:04:20,655 --> 00:04:23,068 WE'LL CLOSE WITH HERO ROLLING. 89 00:04:23,103 --> 00:04:29,310 INHALE YOUR WAY DOWN, AND EXHALE YOUR WAY UP. 90 00:04:29,344 --> 00:04:32,793 LIFT THE CHEST, INHALE DOWN, 91 00:04:32,827 --> 00:04:37,448 TUCK THE CHIN, ROLL UP. 92 00:04:37,482 --> 00:04:40,241 BRING THE HANDS TO THE HEART CENTRE, 93 00:04:40,275 --> 00:04:44,482 AND WE'LL CLOSE OUR WARM-UP WITH A BOW. 94 00:04:44,517 --> 00:04:50,724 FEELING THE WHOLE BODY, BREATHING THE WHOLE BODY, 95 00:04:50,758 --> 00:04:52,758 LETTING GO... 96 00:04:54,758 --> 00:04:56,310 AND WHEN WE COME BACK, 97 00:04:56,344 --> 00:04:58,379 WE'LL LEARN THE HALF MOON SEQUENCE, 98 00:04:58,413 --> 00:05:01,000 A STANDING SEQUENCE. 99 00:05:09,758 --> 00:05:12,517 STARTING WITH THE FEET APART AND THE TOES TURNED IN, 100 00:05:12,551 --> 00:05:16,241 OUR BREATH-BODY LINK IS CALLED SUN-MOON LINK. 101 00:05:16,275 --> 00:05:19,931 AS YOU INHALE, LIFT THE CHEST, LIFT THE ARMS. 102 00:05:19,965 --> 00:05:23,655 AS YOU EXHALE, SLIDE THE HANDS DOWN THROUGH CENTRE. 103 00:05:23,689 --> 00:05:25,482 TRY AGAIN, THE SUN-MOON. 104 00:05:25,517 --> 00:05:27,344 INHALE... 105 00:05:27,379 --> 00:05:28,551 DRAW THE HANDS 106 00:05:28,586 --> 00:05:31,206 ALL THE WAY DOWN THROUGH CENTRE AS YOU EXHALE, 107 00:05:31,241 --> 00:05:33,172 AND LET'S START THE SEQUENCE. 108 00:05:33,206 --> 00:05:36,724 INHALE UP, TURN YOUR RIGHT FOOT OUT, 109 00:05:36,758 --> 00:05:41,172 PUSH THE LEFT HEEL BACK, AND EXHALE TO WARRIOR ONE. 110 00:05:41,206 --> 00:05:42,586 NOW THE HIPS ARE SQUARE. 111 00:05:42,620 --> 00:05:44,758 INHALE, STRAIGHTEN THE LEG. 112 00:05:44,793 --> 00:05:48,551 EXHALE, BEND YOUR RIGHT KNEE, TUCKING YOUR TAILBONE UNDER. 113 00:05:48,586 --> 00:05:50,172 TRY AGAIN. 114 00:05:50,206 --> 00:05:54,379 BREATHING IN, BREATHING OUT. 115 00:05:54,413 --> 00:05:56,862 WE'LL STAY IN WARRIOR ONE. 116 00:05:56,896 --> 00:05:59,965 FEEL WARRIOR ONE. 117 00:06:02,068 --> 00:06:05,689 GOOD, RETURN TO CENTRE, STRAIGHTENING YOUR RIGHT LEG, 118 00:06:05,724 --> 00:06:11,172 TURNING THE TOES IN, NARROW THE STANCE. 119 00:06:11,206 --> 00:06:13,034 SUN-MOON LINK. 120 00:06:13,068 --> 00:06:16,034 DOWN TO GO UP. 121 00:06:16,068 --> 00:06:20,275 EXHALE DOWN THROUGH CENTRE. 122 00:06:20,310 --> 00:06:21,931 AGAIN. 123 00:06:21,965 --> 00:06:24,310 FEEL THE WHOLE BODY REACHING AND LIFTING, 124 00:06:24,344 --> 00:06:25,862 AND AS YOU EXHALE, 125 00:06:25,896 --> 00:06:28,689 THE LENGTHENING OF THE BACK OF THE NECK. 126 00:06:28,724 --> 00:06:31,344 INHALE UP. 127 00:06:31,379 --> 00:06:34,931 EXHALE, THE HANDS SLIDE DOWN THROUGH CENTRE. 128 00:06:34,965 --> 00:06:36,862 NOW LET'S TRY THE OTHER SIDE. 129 00:06:36,896 --> 00:06:40,448 INHALING UP, TURNING THE LEFT FOOT OUT, 130 00:06:40,482 --> 00:06:44,620 RIGHT HEEL PUSHES BACK, BENDING THE KNEE TO WARRIOR ONE. 131 00:06:44,655 --> 00:06:47,965 STRAIGHTEN THE LEG AS YOU BREATHE IN, 132 00:06:48,000 --> 00:06:51,379 AND DEEPER INTO THE POSE AS YOU BREATHE OUT. 133 00:06:51,413 --> 00:06:53,034 ONE LAST TRY. 134 00:06:53,068 --> 00:06:54,413 INHALING UP. 135 00:06:54,448 --> 00:06:59,275 FEEL THE HANDS CLASPING AND REACHING BACK AS YOU EXHALE. 136 00:06:59,310 --> 00:07:03,000 STAY AND BREATHE. 137 00:07:03,034 --> 00:07:04,034 GOOD. 138 00:07:04,068 --> 00:07:07,103 NOW RELEASE THE CLASP AS YOU COME UP. 139 00:07:07,137 --> 00:07:11,379 STRAIGHTENING THE LEG, TURNING THE TOES IN, 140 00:07:11,413 --> 00:07:14,931 AND REACHING THE ARMS IN A CIRCLE BACK TO THE HEART. 141 00:07:14,965 --> 00:07:16,965 SUN-MOON LINK. 142 00:07:17,000 --> 00:07:19,931 INHALE, LIFTING. 143 00:07:19,965 --> 00:07:24,068 PULL THE BELLY INTO THE SPINE AS YOU EXHALE. 144 00:07:24,103 --> 00:07:25,103 AGAIN. 145 00:07:29,068 --> 00:07:31,034 VERY NICE, 146 00:07:31,068 --> 00:07:32,413 AND HERE WE GO. 147 00:07:32,448 --> 00:07:35,896 INHALE, THE HANDS UP, TURN THE RIGHT FOOT OUT, 148 00:07:35,931 --> 00:07:39,965 PUSH THE LEFT HEEL BACK, WARRIOR ONE. 149 00:07:40,000 --> 00:07:44,793 BREATHING INTO WARRIOR TWO, AND STAY. 150 00:07:44,827 --> 00:07:46,793 GOOD. NOW WE'LL DEEPEN. 151 00:07:46,827 --> 00:07:50,344 STRAIGHTEN THE LEG AS YOU BREATHE IN, 152 00:07:50,379 --> 00:07:53,000 AND FEEL THE KNEE OPENING A LITTLE BIT WIDER, 153 00:07:53,034 --> 00:07:56,206 A LITTLE BIT DEEPER AS YOU BREATHE OUT. 154 00:07:56,241 --> 00:07:57,517 TRY AGAIN. 155 00:07:57,551 --> 00:07:59,448 STRAIGHTENING-- 156 00:07:59,482 --> 00:08:03,241 AS YOU BEND THE RIGHT KNEE, YOU'RE TURNING THE KNEE OUT. 157 00:08:03,275 --> 00:08:05,655 STAY AND BREATHE. 158 00:08:05,689 --> 00:08:06,965 EXHALE WHERE YOU ARE, 159 00:08:07,000 --> 00:08:11,034 PULLING THE BELLY INTO THE SPINE. 160 00:08:11,068 --> 00:08:12,068 RETURN TO CENTRE. 161 00:08:12,103 --> 00:08:15,310 BREATHING IN, TOUCH THE PALMS, 162 00:08:15,344 --> 00:08:18,827 AND BREATHING OUT, CIRCLE THE HANDS TO THE HEART. 163 00:08:18,862 --> 00:08:20,655 SUN-MOON LINK. 164 00:08:20,689 --> 00:08:23,000 DEEP INHALE. 165 00:08:23,034 --> 00:08:27,448 A LONG, SLOW, DEEP EXHALATION. 166 00:08:27,482 --> 00:08:28,482 AGAIN. 167 00:08:34,620 --> 00:08:35,896 GOOD, HERE WE GO. 168 00:08:35,931 --> 00:08:39,724 BREATHING IN, LIFT AND TURN THE FEET. 169 00:08:39,758 --> 00:08:43,793 BREATHING OUT TO WARRIOR ONE POSE. 170 00:08:43,827 --> 00:08:46,206 INHALE, WARRIOR TWO. 171 00:08:46,241 --> 00:08:49,000 DROPPING THE SHOULDERS DOWN. 172 00:08:49,034 --> 00:08:50,448 NOW LET'S DEEPEN. 173 00:08:50,482 --> 00:08:53,620 INHALE, STRAIGHTEN YOUR LEFT LEG, 174 00:08:53,655 --> 00:08:58,034 AND AS YOU EXHALE, BEND THE KNEE JUST TO THE ANKLE, 175 00:08:58,068 --> 00:09:00,172 AND TRY AGAIN. 176 00:09:00,206 --> 00:09:03,655 INHALE, STRAIGHTENING BOTH LEGS, FOCUSING FORWARD, 177 00:09:03,689 --> 00:09:08,586 TURN THE FOCUS, AND STAY AND BREATHE. 178 00:09:08,620 --> 00:09:09,896 YOUR EYES CAN SEE 179 00:09:09,931 --> 00:09:12,206 THE MIDDLE FINGER OF YOUR LEFT HAND, 180 00:09:12,241 --> 00:09:16,310 BUT YOU CAN FEEL ALL THE WAY AROUND THE BODY. 181 00:09:16,344 --> 00:09:19,482 RETURN TO CENTRE NOW. 182 00:09:19,517 --> 00:09:22,758 EXHALE, NAMASTE. 183 00:09:22,793 --> 00:09:24,034 SUN-MOON LINK. 184 00:09:24,068 --> 00:09:27,931 BREATHING IN, LIFTING, REACHING, 185 00:09:27,965 --> 00:09:29,862 PUSHING THE FEET DOWN INTO THE FLOOR 186 00:09:29,896 --> 00:09:32,793 TO FEEL THE LENGTH OF THE BODY. 187 00:09:32,827 --> 00:09:37,137 AGAIN. 188 00:09:37,172 --> 00:09:39,413 NOW LET'S CONTINUE THE SEQUENCE. 189 00:09:39,448 --> 00:09:43,551 BREATHING IN, LIFTING, AND TURNING THE FEET. 190 00:09:43,586 --> 00:09:46,862 EXHALE INTO WARRIOR ONE. 191 00:09:46,896 --> 00:09:49,827 INHALE TO WARRIOR TWO. 192 00:09:49,862 --> 00:09:52,206 NOW TRY LATERAL ANGLE. 193 00:09:52,241 --> 00:09:54,551 THE LEFT ARM REACHES OVERHEAD. 194 00:09:54,586 --> 00:09:56,517 NOW, BEND THE LEFT ELBOW BACK BEHIND YOU 195 00:09:56,551 --> 00:09:58,724 AND LIFT YOUR RIGHT ARM, 196 00:09:58,758 --> 00:10:02,413 AND TRY A LATERAL ANGLE AGAIN. 197 00:10:02,448 --> 00:10:04,241 GOOD. ANOTHER TRY. 198 00:10:04,275 --> 00:10:07,275 LIFT THE WHOLE CHEST AS YOU LOOK UP, 199 00:10:07,310 --> 00:10:09,137 THIS TIME THE RIGHT HAND COMING ALL THE WAY TO THE FLOOR, 200 00:10:09,172 --> 00:10:10,724 IF YOU CAN. 201 00:10:10,758 --> 00:10:13,137 STAY AND BREATHE. 202 00:10:13,172 --> 00:10:16,034 REMEMBER TO TUCK YOUR CHIN IN TOWARDS THE ARM, 203 00:10:16,068 --> 00:10:18,793 THE BACK OF THE SKULL REACHING UP. 204 00:10:18,827 --> 00:10:20,137 GOOD. 205 00:10:20,172 --> 00:10:25,275 TOUCH THE PALMS TOGETHER, AND EXHALE TO NAMASTE. 206 00:10:25,310 --> 00:10:27,000 DOWN TO GO UP. 207 00:10:27,034 --> 00:10:28,000 INHALE. 208 00:10:30,586 --> 00:10:32,862 HANDS SLIDING DOWN THROUGH CENTRE, 209 00:10:32,896 --> 00:10:35,724 SHOULDERS DROPPING... 210 00:10:35,758 --> 00:10:38,000 ONE MORE TIME. 211 00:10:40,103 --> 00:10:41,758 BEAUTIFUL. 212 00:10:41,793 --> 00:10:43,034 NOW LET'S GO. 213 00:10:43,068 --> 00:10:47,137 INHALE UP, AND TURN THE FEET TO THE LEFT. 214 00:10:47,172 --> 00:10:49,689 EXHALE, BEND YOUR FRONT KNEE. 215 00:10:49,724 --> 00:10:51,689 BACK LEG IS STRAIGHT. 216 00:10:51,724 --> 00:10:54,310 INHALE, WARRIOR TWO. 217 00:10:54,344 --> 00:10:56,551 EXHALE, LATERAL ANGLE. 218 00:10:56,586 --> 00:10:58,068 NOW WE'LL DEEPEN. 219 00:10:58,103 --> 00:11:01,275 LIFT THE CHEST UP AS YOU BREATHE IN, 220 00:11:01,310 --> 00:11:04,620 AND EXHALE INTO LATERAL ANGLE. 221 00:11:04,655 --> 00:11:06,275 WE'LL TRY AGAIN. 222 00:11:06,310 --> 00:11:07,965 BEND THE RIGHT ELBOW BACK BEHIND YOU, 223 00:11:08,000 --> 00:11:10,275 AND LIFT THE LEFT ARM. 224 00:11:10,310 --> 00:11:12,482 THIS TIME THE LEFT HAND COMES DOWN TO THE FLOOR, 225 00:11:12,517 --> 00:11:14,586 IF YOU CAN. 226 00:11:14,620 --> 00:11:21,000 STAY AND BREATHE, THE HIPS LOW, THE CHEST HIGH, 227 00:11:21,034 --> 00:11:23,034 AND BACK TO CENTRE. 228 00:11:23,068 --> 00:11:26,379 PUSH THE LEFT FOOT DOWN, TURN THE TOES IN, AND EXHALE. 229 00:11:26,413 --> 00:11:29,655 CIRCLE THE HANDS TO THE HEART. 230 00:11:29,689 --> 00:11:32,896 DOWN TO GO UP, BREATHING IN. 231 00:11:32,931 --> 00:11:34,793 AND THE HANDS SLICING DOWN THROUGH CENTRE 232 00:11:34,827 --> 00:11:37,862 AS YOU EXHALE. 233 00:11:37,896 --> 00:11:42,137 TRY AGAIN, RESTING ON THE BREATH... 234 00:11:42,172 --> 00:11:45,793 PULLING THE BELLY IN AS YOU EXHALE. 235 00:11:45,827 --> 00:11:50,103 LET'S GO, INHALE UP AND TURN, 236 00:11:50,137 --> 00:11:53,344 AND EXHALE TO WARRIOR ONE. 237 00:11:53,379 --> 00:11:57,068 NOW A STRONG WARRIOR TWO AS YOU BREATHE IN. 238 00:11:57,103 --> 00:11:58,586 LATERAL ANGLE, 239 00:11:58,620 --> 00:12:01,034 ALL THE WAY TO THE FLOOR IF YOU CAN. 240 00:12:01,068 --> 00:12:06,482 NOW EXTEND THE RIGHT HAND OUT AND LIFT YOUR LEFT LEG UP. 241 00:12:06,517 --> 00:12:07,482 GOOD. 242 00:12:07,517 --> 00:12:08,482 IT'S A BALANCING POSE. 243 00:12:08,517 --> 00:12:10,034 IT'S VERY CHALLENGING. 244 00:12:10,068 --> 00:12:12,517 BEND THE KNEE AS YOU BREATHE IN, 245 00:12:12,551 --> 00:12:15,827 AND STRAIGHTEN THE LEG AS YOU BREATHE OUT. 246 00:12:15,862 --> 00:12:17,758 TRY ONE MORE DEEPENING. 247 00:12:17,793 --> 00:12:20,896 INHALE, BENDING THE KNEE. 248 00:12:20,931 --> 00:12:25,137 AS YOU EXHALE, FEEL BOTH FEET REACHING OUT, 249 00:12:25,172 --> 00:12:29,000 AND BOTH ARMS REACHING AWAY. 250 00:12:29,034 --> 00:12:30,206 GOOD. 251 00:12:30,241 --> 00:12:32,827 BEND THE KNEE TO COME OUT OF THE POSE, 252 00:12:32,862 --> 00:12:35,068 RETURNING TO CENTRE. 253 00:12:35,103 --> 00:12:37,655 INHALE, THE HANDS TOUCH ABOVE YOU, 254 00:12:37,689 --> 00:12:41,034 AND EXHALE, CIRCLE THE HANDS TO THE HEART 255 00:12:41,068 --> 00:12:43,103 FOR SUN-MOON LINK. 256 00:12:43,137 --> 00:12:47,000 THIS IS YOUR RESTING, SO REALLY REST. 257 00:12:47,034 --> 00:12:50,724 RELAX THE HIPS, RELAX THE CHEST. 258 00:12:50,758 --> 00:12:53,034 BREATHING IN, LIFTING, 259 00:12:53,068 --> 00:12:56,551 NOW RELAX THE SHOULDERS DOWN. 260 00:12:56,586 --> 00:12:58,413 LET'S TRY THE OTHER SIDE. 261 00:12:58,448 --> 00:13:02,551 INHALING UP, TURNING THE FEET, TURNING THE HIPS. 262 00:13:02,586 --> 00:13:05,103 EXHALING, WARRIOR ONE. 263 00:13:05,137 --> 00:13:09,241 NOW YOUR RIGHT HIP OPENS FOR WARRIOR TWO. 264 00:13:09,275 --> 00:13:12,379 EXHALE DOWN INTO LATERAL ANGLE. 265 00:13:12,413 --> 00:13:14,689 CIRCLE THE RIGHT ARM OVERHEAD. 266 00:13:14,724 --> 00:13:16,965 LEFT HAND IS YOUR BALANCE POINT. 267 00:13:17,000 --> 00:13:19,586 LIFT THE RIGHT LEG. 268 00:13:19,620 --> 00:13:23,379 BEND THE STANDING LEG AS YOU BREATHE IN. 269 00:13:23,413 --> 00:13:27,586 STRAIGHTEN THE STANDING LEG AS YOU BREATHE OUT. 270 00:13:27,620 --> 00:13:30,551 GOOD. TRY AGAIN. 271 00:13:30,586 --> 00:13:33,275 FEEL THE STRENGTH OF YOUR STANDING LEG, 272 00:13:33,310 --> 00:13:35,068 AND PUSH OUT WITH YOUR RIGHT HEEL, 273 00:13:35,103 --> 00:13:38,206 FINDING THAT LINE OF ENERGY. 274 00:13:38,241 --> 00:13:40,000 STAY AND BREATHE. 275 00:13:44,172 --> 00:13:45,448 EXCELLENT. 276 00:13:45,482 --> 00:13:47,103 BACK TO CENTRE. 277 00:13:47,137 --> 00:13:49,758 BOTH HANDS REACH UP AND TOUCH. 278 00:13:49,793 --> 00:13:52,413 EXHALE, HANDS TO THE HEART. 279 00:13:52,448 --> 00:13:53,896 NOW RESTING. 280 00:13:53,931 --> 00:13:57,551 SOFT BELLY INHALE. 281 00:13:57,586 --> 00:14:01,413 STRONG BELLY EXHALE. 282 00:14:01,448 --> 00:14:04,758 SOFT HIPS, INHALE. 283 00:14:04,793 --> 00:14:06,827 HANDS SLIDING DOWN THROUGH CENTRE, 284 00:14:06,862 --> 00:14:08,965 EXHALE. 285 00:14:09,000 --> 00:14:10,724 LET'S TRY AGAIN. 286 00:14:10,758 --> 00:14:13,344 INHALE UP AND TURN TO THE RIGHT. 287 00:14:13,379 --> 00:14:17,413 EXHALE, BENDING THE KNEE TO WARRIOR ONE. 288 00:14:17,448 --> 00:14:20,827 BREATHING IN, THE LEFT HIP OPENS FOR WARRIOR TWO, 289 00:14:20,862 --> 00:14:23,827 AND BREATHING OUT, OVER TO LATERAL ANGLE. 290 00:14:23,862 --> 00:14:25,586 HERE'S YOUR BALANCE. 291 00:14:25,620 --> 00:14:28,275 HALF MOON, INHALE. 292 00:14:28,310 --> 00:14:33,517 BRING THE LEFT HAND DOWN NOW, AND DROP THE HEAD DOWN. 293 00:14:33,551 --> 00:14:36,655 INHALE, THE LEFT FOOT COMES TO THE FLOOR, 294 00:14:36,689 --> 00:14:37,931 AND WE'LL DEEPEN 295 00:14:37,965 --> 00:14:40,896 BY LIFTING THE LEG HIGHER THIS TIME. 296 00:14:40,931 --> 00:14:42,827 ONCE AGAIN. 297 00:14:42,862 --> 00:14:45,275 BRING THE TOE TO THE FLOOR. NOW REACH. 298 00:14:45,310 --> 00:14:49,413 THE LEG FLOATS UP, AND THE HEAD FLOATS DOWN. 299 00:14:49,448 --> 00:14:51,965 STAY FOR A BREATH. 300 00:14:54,827 --> 00:14:55,827 GOOD. 301 00:14:55,862 --> 00:14:57,793 RETURN TO CENTRE. 302 00:14:57,827 --> 00:15:00,827 REACH THE HANDS UP. 303 00:15:00,862 --> 00:15:03,827 NARROW THE STANCE AS YOU EXHALE, 304 00:15:03,862 --> 00:15:05,379 AND REST. 305 00:15:05,413 --> 00:15:08,620 SOFT BELLY INHALE. 306 00:15:08,655 --> 00:15:12,344 EXHALE, HANDS COME SLIDING DOWN. 307 00:15:12,379 --> 00:15:15,379 ONE MORE RESTING BREATH. 308 00:15:20,620 --> 00:15:21,896 TO THE OTHER SIDE NOW. 309 00:15:21,931 --> 00:15:23,862 INHALE UP. 310 00:15:23,896 --> 00:15:26,034 CLASP THE HANDS, TURN THE FEET. 311 00:15:26,068 --> 00:15:28,965 EXHALE, WARRIOR ONE. 312 00:15:29,000 --> 00:15:31,827 INHALE, WARRIOR TWO. 313 00:15:31,862 --> 00:15:32,965 EXHALE, 314 00:15:33,000 --> 00:15:36,413 REACH THE RIGHT ARM OVERHEAD, LATERAL ANGLE. 315 00:15:36,448 --> 00:15:38,068 NOW THE HALF MOON BALANCE. 316 00:15:38,103 --> 00:15:41,034 INHALE, LIFT YOUR RIGHT LEG UP. 317 00:15:41,068 --> 00:15:44,827 BRING THE HEAD TOWARDS THE KNEE FOR NEEDLE POSE. 318 00:15:44,862 --> 00:15:46,724 LET'S TRY DEEPENING. 319 00:15:46,758 --> 00:15:48,724 DRAW THE TOE DOWN TO THE FLOOR, 320 00:15:48,758 --> 00:15:52,379 AND EXHALE, FLOATING THE LEG UP, DROPPING THE HEAD. 321 00:15:52,413 --> 00:15:56,724 TRY AGAIN, THE TOE COMING DOWN, 322 00:15:56,758 --> 00:15:59,931 THE HEAD DROPPING AS YOU LIFT THE LEG. 323 00:15:59,965 --> 00:16:04,000 STAY HERE AND BREATHE. REACHING... 324 00:16:04,034 --> 00:16:07,689 BREATHING. 325 00:16:07,724 --> 00:16:10,931 GOOD, AND RETURN TO CENTRE. 326 00:16:10,965 --> 00:16:13,034 REACH THE HANDS ABOVE YOU, 327 00:16:13,068 --> 00:16:15,103 AND CIRCLE THE HANDS TO THE HEART. 328 00:16:15,137 --> 00:16:17,034 SUN-MOON LINK. 329 00:16:17,068 --> 00:16:20,206 BREATHING IN... 330 00:16:20,241 --> 00:16:22,379 BREATHING OUT. 331 00:16:22,413 --> 00:16:24,758 NOW LET'S DO THE WHOLE SEQUENCE. 332 00:16:24,793 --> 00:16:28,103 INHALE UP, AND TURN THE FEET. 333 00:16:28,137 --> 00:16:31,482 EXHALE TO WARRIOR ONE. 334 00:16:31,517 --> 00:16:33,172 INHALE, WARRIOR TWO. 335 00:16:33,206 --> 00:16:35,827 DRAW THE SHOULDERS DOWN. 336 00:16:35,862 --> 00:16:39,103 EXHALE, LATERAL ANGLE. 337 00:16:39,137 --> 00:16:43,068 INHALE TO HALF MOON. 338 00:16:43,103 --> 00:16:47,482 EXHALE TO NEEDLE. 339 00:16:47,517 --> 00:16:49,586 INHALE, COME BACK TO CENTRE, 340 00:16:49,620 --> 00:16:52,206 REACH, LIFT, 341 00:16:52,241 --> 00:16:55,068 EXHALE, NAMASTE. 342 00:16:55,103 --> 00:16:56,862 ONE LINK ONLY. 343 00:16:56,896 --> 00:16:59,965 BREATHING IN... 344 00:17:00,000 --> 00:17:02,482 BREATHING OUT. 345 00:17:02,517 --> 00:17:04,172 GOOD. WHOLE THING ON THE OTHER SIDE. 346 00:17:04,206 --> 00:17:05,172 HERE WE GO. 347 00:17:05,206 --> 00:17:08,655 INHALE UP, AND TURN TO THE LEFT. 348 00:17:08,689 --> 00:17:12,206 EXHALE, WARRIOR ONE. 349 00:17:12,241 --> 00:17:15,379 INHALE, FLOATING THE ARMS OPEN. 350 00:17:15,413 --> 00:17:17,689 EXHALE, REACHING OVER TO THE SIDE. 351 00:17:17,724 --> 00:17:19,758 PREPARE FOR YOUR BALANCE. 352 00:17:19,793 --> 00:17:22,827 BREATHING IN, HALF MOON. 353 00:17:22,862 --> 00:17:24,103 GOOD. 354 00:17:24,137 --> 00:17:25,551 BREATHING OUT, NEEDLE. 355 00:17:25,586 --> 00:17:28,758 LIFTING THE LEG, DROPPING THE HEAD. 356 00:17:28,793 --> 00:17:29,689 RETURN TO CENTRE. 357 00:17:29,724 --> 00:17:32,172 INHALE. 358 00:17:32,206 --> 00:17:35,689 EXHALE, NAMASTE, 359 00:17:35,724 --> 00:17:37,931 AND JUST BEFORE FINISHING, 360 00:17:37,965 --> 00:17:42,310 FEEL THE BREATH, SLOW THE BREATH, 361 00:17:42,344 --> 00:17:44,000 AND BOW. 362 00:17:48,586 --> 00:17:52,517 PLEASE COME BACK FOR RELAXATION AND SAVASANA. 363 00:18:02,655 --> 00:18:05,655 RESTING THE BODY, LAYING ON YOUR BACK, 364 00:18:05,689 --> 00:18:08,068 THE FEET APART AND KNEES TOGETHER, 365 00:18:08,103 --> 00:18:12,034 THE ARMS CROSSED. 366 00:18:12,068 --> 00:18:16,689 NOW RELEASE THE ARMS AND SEPARATE THE KNEES. 367 00:18:16,724 --> 00:18:19,275 FOUR-PART PELVIC TILT. 368 00:18:19,310 --> 00:18:22,551 INHALE, THE TAILBONE PRESSES INTO THE FLOOR. 369 00:18:22,586 --> 00:18:26,448 EXHALE, THE BELLY PRESSES DOWN INTO THE FLOOR. 370 00:18:26,482 --> 00:18:29,172 INHALE, LIFT THE HIPS, 371 00:18:29,206 --> 00:18:33,448 AND EXHALE, ROLL DOWN. 372 00:18:33,482 --> 00:18:35,068 SAME THING AGAIN. 373 00:18:35,103 --> 00:18:38,586 INHALE, ROCKING FORWARD, LIFTING YOUR BELLY SLIGHTLY, 374 00:18:38,620 --> 00:18:40,000 AND EXHALE, 375 00:18:40,034 --> 00:18:43,689 PRESSING THE BELLY DOWN, TUCKING YOUR TAIL. 376 00:18:43,724 --> 00:18:48,034 INHALE, PEELING THE SPINE OFF THE FLOOR, 377 00:18:48,068 --> 00:18:52,482 AND COMING DOWN ONE VERTEBRA AT A TIME. 378 00:18:52,517 --> 00:18:54,448 GOOD, ONE MORE TIME. 379 00:18:54,482 --> 00:18:59,586 INHALE, ROCKING FORWARD AND THEN BACK. 380 00:18:59,620 --> 00:19:04,068 ROLLING UP TO BRIDGE POSE, AND THIS TIME WE'LL STAY. 381 00:19:04,103 --> 00:19:06,413 ROCK THE SHOULDERS UNDERNEATH YOU, 382 00:19:06,448 --> 00:19:09,551 INTERLACING THE FINGERS. 383 00:19:09,586 --> 00:19:12,448 PUSH THE KNEES FORWARD SLIGHTLY. 384 00:19:12,482 --> 00:19:16,275 RELAX THE NECK. 385 00:19:16,310 --> 00:19:18,172 AND NOW RELEASE. 386 00:19:18,206 --> 00:19:23,655 WALK THE SHOULDER BLADES APART AND ROLL DOWN SLOWLY. 387 00:19:23,689 --> 00:19:25,931 SUPINE BUTTERFLY. 388 00:19:25,965 --> 00:19:28,034 HANDS ONTO THE BELLY. 389 00:19:28,068 --> 00:19:31,310 FEET TOGETHER AND KNEES APART. 390 00:19:31,344 --> 00:19:34,241 THE HANDS ARE IN OM MUDRA, 391 00:19:34,275 --> 00:19:38,379 AND YOU'RE BREATHING TO THE CENTRE OF THE MUDRA. 392 00:19:38,413 --> 00:19:39,413 RELEASE. 393 00:19:42,241 --> 00:19:45,413 KNEES TO CHEST NOW, 394 00:19:45,448 --> 00:19:49,379 SHOULDER BLADES SINKING DOWN INTO THE FLOOR. 395 00:19:49,413 --> 00:19:51,689 GOOD. NOW THE HAMSTRING STRETCH. 396 00:19:51,724 --> 00:19:54,448 RIGHT LEG FIRST. 397 00:19:54,482 --> 00:19:59,379 AS YOU LIFT THE HEAD, DRAW THE LEG IN SLIGHTLY, 398 00:19:59,413 --> 00:20:02,241 AND NOW EXTEND THE LEFT LEG ALONG THE FLOOR 399 00:20:02,275 --> 00:20:06,413 AND RETURN THE HEAD, RELAXING THE NECK. 400 00:20:06,448 --> 00:20:11,206 BREATHE INTO THE BACK OF THE THIGH, 401 00:20:11,241 --> 00:20:14,793 AND RELEASE TO KNEE-DOWN TWIST. 402 00:20:14,827 --> 00:20:19,620 LET THE RIGHT KNEE FOLD ACROSS THE BODY, 403 00:20:19,655 --> 00:20:23,103 AND LOOK TO THE OPPOSITE SIDE. 404 00:20:23,137 --> 00:20:26,310 BREATHE INTO YOUR LOWER BACK. 405 00:20:26,344 --> 00:20:28,034 NOW RETURN ONTO YOUR BACK 406 00:20:28,068 --> 00:20:31,137 WITH THE RIGHT ANKLE ON THE LEFT KNEE. 407 00:20:31,172 --> 00:20:33,379 YOUR RIGHT HAND THREADS THROUGH THE LEGS, 408 00:20:33,413 --> 00:20:37,103 MEETING THE LEFT HAND, WITH THE FINGERS INTERLACED. 409 00:20:37,137 --> 00:20:41,896 PULL THE KNEES DOWN 410 00:20:41,931 --> 00:20:46,344 AND RELEASE TO HAMSTRING STRETCH ON THE LEFT SIDE, 411 00:20:46,379 --> 00:20:48,689 SO YOUR LEFT LEG IS LONG, 412 00:20:48,724 --> 00:20:51,862 THE RIGHT FOOT FLAT ON THE FLOOR. 413 00:20:51,896 --> 00:20:55,689 NOW LIFT THE HEAD AND DRAW THE LEG IN, 414 00:20:55,724 --> 00:20:58,034 RELEASING THE OPPOSITE LEG TO THE FLOOR 415 00:20:58,068 --> 00:21:01,448 AS YOU BRING YOUR HEAD BACK DOWN. 416 00:21:01,482 --> 00:21:03,482 ONE BREATH. 417 00:21:06,413 --> 00:21:07,896 THE LEFT KNEE 418 00:21:07,931 --> 00:21:13,620 NOW FOLDS ACROSS THE BODY TO KNEE-DOWN TWIST. 419 00:21:13,655 --> 00:21:16,275 COME BACK ONTO YOUR BACK, 420 00:21:16,310 --> 00:21:19,344 THE LEFT ANKLE ON THE RIGHT KNEE, 421 00:21:19,379 --> 00:21:22,724 THE LEFT HAND BETWEEN THE LEGS. 422 00:21:22,758 --> 00:21:27,000 PULL THE KNEES INTO THE CHEST AND BREATHE. 423 00:21:31,068 --> 00:21:34,862 NOW RELEASE. 424 00:21:34,896 --> 00:21:37,310 EXTEND THE LEGS, 425 00:21:37,344 --> 00:21:41,034 OPEN THE PALMS, 426 00:21:41,068 --> 00:21:43,965 RELAX THE WHOLE BODY. 427 00:21:46,000 --> 00:21:47,965 EFFORTLESS CALM. 428 00:21:50,724 --> 00:21:51,965 WEIGHTLESS. 429 00:21:54,655 --> 00:21:55,965 EMPTY. 430 00:21:57,758 --> 00:22:03,896 FEEL TENSION DRAINING OUT OF THE BODY. 431 00:22:03,931 --> 00:22:05,517 SOFT BELLY. 432 00:22:07,517 --> 00:22:08,517 RELEASE. 433 00:22:11,413 --> 00:22:15,000 LET THE WHOLE BODY COMPLETELY LET GO. 434 00:22:20,206 --> 00:22:23,689 AND THEN WITH ONE BREATH, WAKE YOURSELF UP. 435 00:22:23,724 --> 00:22:25,379 ONE DEEP BREATH, 436 00:22:25,413 --> 00:22:27,655 WIGGLING THE FINGERS AND THE TOES, 437 00:22:27,689 --> 00:22:30,137 SQUEEZE AND RELEASE THE HANDS. 438 00:22:30,172 --> 00:22:35,758 NOW RUB THE HANDS TOGETHER, AND CUP THE HANDS OVER THE EYES, 439 00:22:35,793 --> 00:22:39,000 WASHING THE FACE, 440 00:22:39,034 --> 00:22:43,344 AND COMING BACK TO SIT. 441 00:22:43,379 --> 00:22:46,827 WE'LL TRY THE GESTURE OF NO FEAR. 442 00:22:46,862 --> 00:22:49,724 THE RIGHT HAND REPRESENTS GIVING, 443 00:22:49,758 --> 00:22:53,448 AND THE LEFT HAND REPRESENTS RECEIVING. 444 00:22:53,482 --> 00:22:57,379 LIFT YOUR RIGHT PALM FACING FORWARD OUT TO THE WORLD, 445 00:22:57,413 --> 00:23:01,758 AND THE LEFT PALM AT YOUR SIDE, FACING UP. 446 00:23:01,793 --> 00:23:04,379 GIVING AND RECEIVING, 447 00:23:04,413 --> 00:23:08,517 BALANCING THOSE ENERGIES EQUALLY, 448 00:23:08,551 --> 00:23:11,689 AND GATHERING THE MIND AND THE HEART 449 00:23:11,724 --> 00:23:14,000 TO FEEL THE DEPTH OF OUR LIVES. 30561

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