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1
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IN NAMASTE YOGA,
2
00:00:09,931 --> 00:00:12,379
WE LEARN A MOVEMENT PHRASE
OF YOGA POSES
3
00:00:12,413 --> 00:00:15,448
WOVEN TOGETHER WITH BREATH.
4
00:00:15,482 --> 00:00:17,551
THE KEY IS ALLOWING THE BODY
5
00:00:17,586 --> 00:00:21,448
TO EXPERIENCE
MOVING IN AND THROUGH POSES,
6
00:00:21,482 --> 00:00:23,551
TRUSTING IN YOUR BREATH.
7
00:00:23,586 --> 00:00:26,000
IF YOU FIND A POSE
TOO CHALLENGING,
8
00:00:26,034 --> 00:00:30,241
TAKE A MOMENT,
AND THEN MEET US BACK IN CENTRE,
9
00:00:30,275 --> 00:00:33,482
WHERE WE RETURN AGAIN AND AGAIN
10
00:00:33,517 --> 00:00:36,241
TO OUR BREATH-BODY LINKS,
11
00:00:36,275 --> 00:00:41,103
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:41,137 --> 00:00:42,758
LET'S BEGIN WITH A WARMUP,
13
00:00:42,793 --> 00:00:45,689
AND THEN INTO
TODAY'S DYNAMIC FLOW.
14
00:00:45,724 --> 00:00:49,034
AWAKENING WITH BREATH.
15
00:00:59,206 --> 00:01:01,655
THE WARMUP STARTS CROSS-LEGGED.
16
00:01:01,689 --> 00:01:03,896
CENTRE YOURSELF,
17
00:01:03,931 --> 00:01:06,413
AND FEEL THE EARTH
UNDERNEATH YOU.
18
00:01:06,448 --> 00:01:08,275
NOW TAKE AN INHALE BREATH,
19
00:01:08,310 --> 00:01:10,724
AND DRAW YOUR RIGHT HAND
BACK BEHIND YOU,
20
00:01:10,758 --> 00:01:13,655
EXHALING,
DEEPENING INTO A TWIST.
21
00:01:13,689 --> 00:01:17,689
INHALE INTO A SIDE BEND,
LIFTING THE RIGHT ARM.
22
00:01:17,724 --> 00:01:21,103
EXHALE DOWN INTO YOUR SIDE BEND.
23
00:01:21,137 --> 00:01:24,448
BREATHING IN, TWISTING.
24
00:01:24,482 --> 00:01:27,482
AS YOU EXHALE, DEEPEN THE TWIST.
25
00:01:27,517 --> 00:01:29,034
PULL THE BELLY IN.
26
00:01:29,068 --> 00:01:32,241
NOW SIDE BEND.
27
00:01:32,275 --> 00:01:35,103
EXHALE WHERE YOU ARE.
28
00:01:35,137 --> 00:01:36,965
GOOD.
29
00:01:37,000 --> 00:01:39,068
INHALE BACK TO CENTRE,
30
00:01:39,103 --> 00:01:43,310
AND EXHALE, DRAW THE LEGS IN,
PREPARING FOR BOAT POSE.
31
00:01:43,344 --> 00:01:44,620
BREATHING IN,
32
00:01:44,655 --> 00:01:48,482
LIFT THE LEGS, LIFT THE CHEST,
DROPPING THE SHOULDERS.
33
00:01:48,517 --> 00:01:54,310
GOOD, AND EXHALE CROSS-LEGGED,
TO FORWARD FOLD.
34
00:01:54,344 --> 00:01:56,827
EXHALE DOWN.
35
00:01:56,862 --> 00:02:01,310
ROLLING UP ON AN INHALE BREATH.
36
00:02:01,344 --> 00:02:03,931
GOOD, AND CHANGE
TO HANDS AND KNEES
37
00:02:03,965 --> 00:02:06,034
FOR CAT ROLLING.
38
00:02:06,068 --> 00:02:10,379
BREATHING IN, LIFT YOUR TAIL,
LIFT THE HEAD,
39
00:02:10,413 --> 00:02:12,896
AND BREATHING OUT,
TUCK THE TAIL,
40
00:02:12,931 --> 00:02:15,965
PRESS YOUR PALMS DOWN,
LOOK BETWEEN THE LEGS.
41
00:02:16,000 --> 00:02:17,517
AGAIN.
42
00:02:17,551 --> 00:02:19,103
INHALE TO CAT LIFT.
43
00:02:19,137 --> 00:02:21,413
EXHALE TO CAT.
44
00:02:21,448 --> 00:02:24,586
WE'LL HOLD IN CAT POSE NOW
AND BREATHE.
45
00:02:24,620 --> 00:02:27,482
FEEL THE ROUND OF THE BACK.
46
00:02:27,517 --> 00:02:30,517
FEEL THE BELLY SCOOPING UP.
47
00:02:30,551 --> 00:02:34,310
CHANGE TO CAT LIFT. INHALE...
48
00:02:34,344 --> 00:02:37,000
AND EXHALE DOWN TO CHILD'S POSE,
49
00:02:37,034 --> 00:02:39,275
AND NOW ONTO THE FOREARMS.
50
00:02:39,310 --> 00:02:41,137
CAT LIFT AS YOU BREATHE IN.
51
00:02:41,172 --> 00:02:43,758
CAT AS YOU BREATHE OUT.
52
00:02:43,793 --> 00:02:47,000
ONCE AGAIN.
LIFT THE TAIL AND THE HEAD.
53
00:02:47,034 --> 00:02:51,000
EXHALE.
TUCK THE TAIL, TUCK THE HEAD.
54
00:02:51,034 --> 00:02:53,620
LAST TIME TO CAT LIFT
ON THE FOREARMS.
55
00:02:53,655 --> 00:02:56,379
THIS TIME,
BRING YOUR HANDS TOGETHER,
56
00:02:56,413 --> 00:02:58,448
INTERLACING THE FINGERS,
57
00:02:58,482 --> 00:03:00,655
AND REST THE HEAD DOWN.
58
00:03:00,689 --> 00:03:02,517
ALTERNATE RESTING POSE,
59
00:03:02,551 --> 00:03:07,793
THE BELLY SLUNG LOW,
THE SHOULDERS RELAXED.
60
00:03:07,827 --> 00:03:10,448
SHOULDER STRETCH
ON THE RIGHT SIDE.
61
00:03:10,482 --> 00:03:13,310
THE LEFT HAND COMES
BEHIND THE RIGHT ELBOW,
62
00:03:13,344 --> 00:03:16,413
STRETCHING THE RIGHT ARM
FORWARD,
63
00:03:16,448 --> 00:03:17,862
AND CHANGE.
64
00:03:17,896 --> 00:03:20,379
RIGHT HAND COMES
BEHIND THE LEFT ELBOW,
65
00:03:20,413 --> 00:03:22,931
AND THE LEFT ARM REACHES
FORWARD.
66
00:03:22,965 --> 00:03:25,310
RELEASE THE HEAD DOWN.
67
00:03:25,344 --> 00:03:27,310
BREATHE.
68
00:03:27,344 --> 00:03:29,000
GOOD.
69
00:03:29,034 --> 00:03:33,482
NOW TO CHILD'S POSE,
PREPARING FOR CAT SERIES TWO.
70
00:03:33,517 --> 00:03:35,137
HERE WE GO.
71
00:03:35,172 --> 00:03:36,517
BREATHING IN.
72
00:03:36,551 --> 00:03:39,034
CAT TO CAT LIFT.
73
00:03:39,068 --> 00:03:41,034
BREATHING OUT.
74
00:03:41,068 --> 00:03:42,655
DOWN-FACE DOG.
75
00:03:42,689 --> 00:03:43,931
ONCE AGAIN.
76
00:03:43,965 --> 00:03:45,275
LIFT YOUR HEELS.
77
00:03:45,310 --> 00:03:47,275
CAT TO CAT LIFT.
78
00:03:47,310 --> 00:03:48,620
EXHALE.
79
00:03:48,655 --> 00:03:51,241
LIFT THE TAIL.
PUSH THE HEELS DOWN.
80
00:03:51,275 --> 00:03:52,724
ONE LAST TIME.
81
00:03:52,758 --> 00:03:54,724
CAT TO CAT LIFT.
82
00:03:54,758 --> 00:03:57,344
EXHALE. DOWN DOG.
83
00:03:57,379 --> 00:04:00,896
STAY IN DOWN DOG
AND BREATHE...
84
00:04:03,068 --> 00:04:06,034
AND RELEASE
DOWN TO CHILD'S POSE.
85
00:04:06,068 --> 00:04:08,517
RELAX THE SHOULDERS.
86
00:04:08,551 --> 00:04:10,586
ROLLING UP...
87
00:04:10,620 --> 00:04:15,413
LIFTING THE CHEST
AND DROPPING THE SHOULDERS.
88
00:04:15,448 --> 00:04:17,793
YOGA MUDRA.
89
00:04:17,827 --> 00:04:20,827
THE HANDS CLASP BEHIND
AND LIFT.
90
00:04:20,862 --> 00:04:23,275
EXHALE. COME FORWARD,
91
00:04:23,310 --> 00:04:25,206
BRINGING YOUR HEAD
ONTO THE FLOOR,
92
00:04:25,241 --> 00:04:27,310
AND LIFTING THE TAIL.
93
00:04:27,344 --> 00:04:30,965
STAY FOR THE INHALE BREATH,
REACHING YOUR ARMS FORWARD,
94
00:04:31,000 --> 00:04:33,724
AND EXHALE AND RELEASE.
95
00:04:33,758 --> 00:04:38,517
COMING TO HERO'S POSE NOW
FOR HERO ROLLING.
96
00:04:38,551 --> 00:04:43,896
EXHALE DOWN, TUCK THE CHIN,
AND INHALE UP.
97
00:04:43,931 --> 00:04:45,344
AGAIN.
98
00:04:45,379 --> 00:04:48,931
EXHALE DOWN.
99
00:04:48,965 --> 00:04:53,000
ROLLING UP, BREATHING IN.
100
00:04:53,034 --> 00:04:56,517
WE'LL CLOSE NOW
WITH A BOW.
101
00:04:57,689 --> 00:05:00,655
NAMASTE.
102
00:05:00,689 --> 00:05:02,586
WHEN WE RETURN,
103
00:05:02,620 --> 00:05:07,103
OUR STANDING SEQUENCE
STARTS AT THE FRONT OF THE MAT.
104
00:05:11,413 --> 00:05:14,482
OUR BREATH-BODY LINK
IS SUN-MOON,
105
00:05:14,517 --> 00:05:16,620
HANDS SLIDING
DOWN THROUGH CENTRE
106
00:05:16,655 --> 00:05:18,241
ON THE EXHALE BREATH.
107
00:05:18,275 --> 00:05:21,586
INHALE, LIFTING UP, REACHING...
108
00:05:21,620 --> 00:05:26,172
EXHALE, HANDS COMING DOWN
AS YOU PULL THE BELLY IN.
109
00:05:26,206 --> 00:05:27,482
ONE MORE TIME.
110
00:05:27,517 --> 00:05:29,241
BREATHING IN, LIFT...
111
00:05:29,275 --> 00:05:31,689
AND BREATHING OUT, SLIDE.
112
00:05:31,724 --> 00:05:34,724
LET'S BEGIN THE SEQUENCE.
113
00:05:34,758 --> 00:05:37,551
INHALE, REACHING UP, LIFTING.
114
00:05:37,586 --> 00:05:40,275
EXHALING INTO A FORWARD FOLD.
115
00:05:40,310 --> 00:05:42,206
TO LEARN THIS POSE,
116
00:05:42,241 --> 00:05:44,620
BEND THE KNEES, LOOKING UP,
117
00:05:44,655 --> 00:05:47,758
AND AS YOU EXHALE,
FOLD DOWN.
118
00:05:47,793 --> 00:05:49,482
TRY AGAIN.
119
00:05:49,517 --> 00:05:51,000
BENDING THE KNEES,
120
00:05:51,034 --> 00:05:53,000
DROPPING THE CHEST
A LITTLE LOWER,
121
00:05:53,034 --> 00:05:54,551
AND AS YOU EXHALE,
122
00:05:54,586 --> 00:05:56,620
TRY TO KEEP THE CHEST
ON THE THIGHS
123
00:05:56,655 --> 00:05:58,448
AS YOU DROP THE HEAD.
124
00:05:58,482 --> 00:06:01,689
STAY AND BREATHE.
125
00:06:02,758 --> 00:06:05,827
GOOD. NOW RETURN TO CENTRE.
126
00:06:05,862 --> 00:06:07,000
INHALE.
127
00:06:07,034 --> 00:06:09,103
LIFT THE CHEST, LIFT THE ARMS,
128
00:06:09,137 --> 00:06:11,275
TOUCH, AND EXHALE.
129
00:06:11,310 --> 00:06:13,517
CIRCLE THE HANDS TO NAMASTE.
130
00:06:13,551 --> 00:06:14,862
HERE'S OUR LINK.
131
00:06:14,896 --> 00:06:18,000
DOWN TO GO UP. INHALE.
132
00:06:18,034 --> 00:06:21,310
EXHALE,
SLIDING DOWN THROUGH CENTRE.
133
00:06:21,344 --> 00:06:23,689
AGAIN, BREATHING IN...
134
00:06:25,413 --> 00:06:27,724
BREATHING OUT.
135
00:06:27,758 --> 00:06:30,310
NOW LET'S CONTINUE.
136
00:06:30,344 --> 00:06:32,827
CIRCLE THE ARMS DOWN TO GO UP,
137
00:06:32,862 --> 00:06:36,482
AND TAKE A FORWARD FOLD,
HINGING FROM THE HIPS.
138
00:06:36,517 --> 00:06:39,827
REACH YOUR RIGHT LEG BACK,
A BIG STEP.
139
00:06:39,862 --> 00:06:43,206
KNEE COMING DOWN TO THE FLOOR
AS YOU LIFT THE CHEST.
140
00:06:43,241 --> 00:06:47,689
NOW, AS YOU BREATHE IN,
DRAW THE HANDS FORWARD,
141
00:06:47,724 --> 00:06:49,724
AND AS YOU BREATHE OUT,
142
00:06:49,758 --> 00:06:53,413
REACH THE CHEST UP
AND THE ARMS BACK.
143
00:06:53,448 --> 00:06:57,689
LEAVE THE ARMS BACK THIS TIME,
BREATHING IN, FORWARD,
144
00:06:57,724 --> 00:07:02,206
AND BREATHING OUT, REACHING BACK
TO STAY AND BREATHE.
145
00:07:02,241 --> 00:07:04,586
MONKEY POSE...
146
00:07:06,344 --> 00:07:08,655
AND RELEASE.
147
00:07:08,689 --> 00:07:10,482
BRING THE HANDS DOWN,
148
00:07:10,517 --> 00:07:12,172
TUCK THE TOE,
149
00:07:12,206 --> 00:07:15,827
AND PUSH OFF THE BACK FOOT
BACK TO YOUR FORWARD FOLD,
150
00:07:15,862 --> 00:07:17,344
DROPPING THE HEAD.
151
00:07:17,379 --> 00:07:19,827
LIFTING UP, INHALE.
152
00:07:19,862 --> 00:07:22,241
PALMS TOUCH.
153
00:07:22,275 --> 00:07:24,172
EXHALE.
154
00:07:24,206 --> 00:07:26,137
NAMASTE.
155
00:07:26,172 --> 00:07:27,586
SUN-MOON LINK.
156
00:07:27,620 --> 00:07:29,482
INHALE UP.
157
00:07:29,517 --> 00:07:32,482
EXHALE, SLICE DOWN.
158
00:07:32,517 --> 00:07:35,482
GOOD. AGAIN. BREATHING IN.
159
00:07:35,517 --> 00:07:37,103
AS THE MOVEMENT
BECOMES FAMILIAR,
160
00:07:37,137 --> 00:07:39,689
IT WILL FEEL MORE SMOOTH
IN YOUR BODY.
161
00:07:39,724 --> 00:07:41,655
LET'S CONTINUE THE SEQUENCE.
162
00:07:41,689 --> 00:07:43,655
INHALE UP.
163
00:07:43,689 --> 00:07:46,310
FORWARD FOLD.
164
00:07:46,344 --> 00:07:48,620
TRY ON THE LEFT SIDE NOW.
165
00:07:48,655 --> 00:07:51,413
STEP BACK WITH THE LEFT FOOT.
166
00:07:51,448 --> 00:07:53,620
EXHALE THE KNEE TO THE FLOOR.
167
00:07:53,655 --> 00:07:55,931
REACH THE ARMS BACK.
168
00:07:55,965 --> 00:07:57,241
GOOD.
169
00:07:57,275 --> 00:08:00,655
BREATHING IN, FORWARD.
170
00:08:00,689 --> 00:08:02,137
BREATHING OUT,
171
00:08:02,172 --> 00:08:05,103
TUCKING THE TAIL
AND LIFTING THE CHEST.
172
00:08:05,137 --> 00:08:09,655
LEAVE THE ARMS BACK THIS TIME
AS YOU ROLL FORWARD.
173
00:08:09,689 --> 00:08:13,344
EXHALE, LIFTING
TO STAY AND BREATHE...
174
00:08:17,034 --> 00:08:18,931
AND RELEASE.
175
00:08:18,965 --> 00:08:23,034
BRING THE HANDS FORWARD,
TUCK THE BACK TOE,
176
00:08:23,068 --> 00:08:25,068
PUSH OFF THE BACK FOOT
177
00:08:25,103 --> 00:08:28,620
TO STEP
INTO YOUR FORWARD FOLD...
178
00:08:28,655 --> 00:08:30,310
AND LIFT.
179
00:08:30,344 --> 00:08:32,172
INHALE.
180
00:08:33,344 --> 00:08:36,000
EXHALE.
181
00:08:36,034 --> 00:08:38,379
SUN-MOON.
182
00:08:38,413 --> 00:08:41,034
DEEP INHALE BREATH,
183
00:08:41,068 --> 00:08:44,517
A LONG, SLOW EXHALE BREATH,
184
00:08:44,551 --> 00:08:46,517
AND AGAIN.
185
00:08:46,551 --> 00:08:48,586
INHALE UP.
186
00:08:48,620 --> 00:08:51,379
EXHALE DOWN.
187
00:08:51,413 --> 00:08:53,689
HERE WE GO.
188
00:08:53,724 --> 00:08:55,862
BREATHE IN AND LIFT.
189
00:08:55,896 --> 00:08:58,310
FORWARD FOLD.
190
00:08:58,344 --> 00:09:00,413
WE'RE BACK ON THE RIGHT SIDE.
191
00:09:00,448 --> 00:09:02,034
STEP BACK WITH THE RIGHT FOOT.
192
00:09:02,068 --> 00:09:03,724
INHALE...
193
00:09:03,758 --> 00:09:06,724
AND EXHALE THE ARMS
BACK TO MONKEY POSE.
194
00:09:06,758 --> 00:09:08,310
BREATHE IN.
195
00:09:08,344 --> 00:09:10,344
REACH YOUR HANDS FORWARD
TO THE FLOOR,
196
00:09:10,379 --> 00:09:14,827
AND PUSH YOUR HIPS BACK
AS YOU STRAIGHTEN THE FRONT LEG.
197
00:09:14,862 --> 00:09:16,862
LET'S TRY DEEPENING.
198
00:09:16,896 --> 00:09:20,448
BRING THE WEIGHT FORWARD
ON THE INHALE BREATH,
199
00:09:20,482 --> 00:09:23,310
AND BACK AS YOU EXHALE.
200
00:09:23,344 --> 00:09:24,827
ONE LAST TRY.
201
00:09:24,862 --> 00:09:26,724
BREATHING IN...
202
00:09:26,758 --> 00:09:29,137
ATTEMPTING TO KEEP
YOUR BACK FLAT
203
00:09:29,172 --> 00:09:31,137
AS YOU EXHALE.
204
00:09:31,172 --> 00:09:34,482
WE'LL STAY HERE NOW
AND BREATHE.
205
00:09:34,517 --> 00:09:39,551
STRAIGHT-LEGGED
HAMSTRING STRETCH...
206
00:09:39,586 --> 00:09:41,827
AND RELEASE.
207
00:09:41,862 --> 00:09:44,965
TUCK THE BACK TOE
AND PUSH OFF.
208
00:09:45,000 --> 00:09:47,137
EXHALE. FORWARD FOLD.
209
00:09:47,172 --> 00:09:50,310
INHALE, SWEEPING UP...
210
00:09:51,551 --> 00:09:53,034
AND EXHALE.
211
00:09:53,068 --> 00:09:55,965
CIRCLE THE HANDS TO NAMASTE.
212
00:09:56,000 --> 00:10:00,034
DOWN TO GO UP. INHALE.
213
00:10:00,068 --> 00:10:03,379
EXHALE, SLIDING DOWN
THROUGH CENTRE.
214
00:10:03,413 --> 00:10:05,034
AGAIN.
215
00:10:05,068 --> 00:10:08,482
BREATHING IN...
216
00:10:08,517 --> 00:10:10,655
BREATHING OUT.
217
00:10:10,689 --> 00:10:12,172
WE'RE ON THE LEFT SIDE.
218
00:10:12,206 --> 00:10:13,482
LET'S GO.
219
00:10:13,517 --> 00:10:15,275
INHALE UP...
220
00:10:15,310 --> 00:10:18,586
AND EXHALE, FOLD FORWARD.
221
00:10:18,620 --> 00:10:22,000
LEFT LEG STEPS BACK.
222
00:10:22,034 --> 00:10:25,689
EXHALE. MONKEY POSE.
223
00:10:27,034 --> 00:10:29,689
BREATHING IN,
DRAW THE HANDS FORWARD,
224
00:10:29,724 --> 00:10:31,689
AND BREATHING OUT,
225
00:10:31,724 --> 00:10:35,000
STRETCH THE BUTTOCKS BONES BACK.
STRAIGHT LEG.
226
00:10:35,034 --> 00:10:36,827
LET'S DEEPEN.
227
00:10:36,862 --> 00:10:38,137
INHALE.
228
00:10:38,172 --> 00:10:40,034
LIFT YOUR CHEST
AS YOU COME FORWARD.
229
00:10:40,068 --> 00:10:44,172
NOW TUCK THE CHIN IN SLIGHTLY
WITH A STRAIGHT BACK.
230
00:10:44,206 --> 00:10:45,724
AGAIN.
231
00:10:45,758 --> 00:10:48,827
BREATHING IN FORWARD.
232
00:10:48,862 --> 00:10:50,827
BREATHING OUT, BACK.
233
00:10:50,862 --> 00:10:53,862
STAY FOR A BREATH...
234
00:10:56,862 --> 00:10:58,896
AND RELEASE.
235
00:10:58,931 --> 00:11:00,379
INHALE.
236
00:11:00,413 --> 00:11:03,896
TUCK THE BACK TOE, PUSHING OFF.
237
00:11:03,931 --> 00:11:07,517
EXHALE, FORWARD FOLD.
238
00:11:07,551 --> 00:11:09,275
INHALE UP.
239
00:11:09,310 --> 00:11:12,310
REACH YOUR PALMS AND TOUCH.
240
00:11:12,344 --> 00:11:13,862
EXHALE. CIRCLE.
241
00:11:13,896 --> 00:11:15,620
NAMASTE.
242
00:11:15,655 --> 00:11:17,758
NOW RESTING ON THE BREATH.
243
00:11:17,793 --> 00:11:23,793
FEEL THE WHOLE BODY INVIGORATED
AND YET CALM.
244
00:11:27,034 --> 00:11:30,034
LAST TIME, DOWN,
245
00:11:30,068 --> 00:11:32,137
AND WE'LL CONTINUE.
246
00:11:32,172 --> 00:11:34,655
INHALE UP.
247
00:11:34,689 --> 00:11:36,344
FORWARD FOLD.
248
00:11:36,379 --> 00:11:38,862
EXHALE.
249
00:11:38,896 --> 00:11:42,655
RIGHT LEG BACK. INHALE.
250
00:11:42,689 --> 00:11:47,310
EXHALE. LIFT CHEST, ARMS, BACK.
251
00:11:47,344 --> 00:11:48,965
INHALE.
252
00:11:49,000 --> 00:11:51,068
BRING THE HANDS FORWARD,
253
00:11:51,103 --> 00:11:52,103
AND EXHALE.
254
00:11:52,137 --> 00:11:55,241
STRAIGHT-LEGGED
HAMSTRING STRETCH.
255
00:11:55,275 --> 00:11:58,413
NOW BRING THE WEIGHT FORWARD,
TUCKING THE BACK TOE,
256
00:11:58,448 --> 00:12:00,965
AND COME TO HEAD-TO-KNEE POSE.
257
00:12:01,000 --> 00:12:03,724
WE'LL DEEPEN.
258
00:12:03,758 --> 00:12:07,310
BEND THE FRONT KNEE SLIGHTLY,
SQUARE OFF THE HIPS,
259
00:12:07,344 --> 00:12:09,413
AND EXHALE.
260
00:12:09,448 --> 00:12:12,034
STRAIGHTEN THE LEG
WITH THE CHIN TUCKED IN.
261
00:12:12,068 --> 00:12:13,448
AGAIN.
262
00:12:13,482 --> 00:12:15,655
INHALE.
263
00:12:15,689 --> 00:12:17,034
EXHALE.
264
00:12:17,068 --> 00:12:20,896
STAY AND BREATHE
IN HEAD-TO-KNEE POSE,
265
00:12:20,931 --> 00:12:23,827
ATTEMPTING TO SQUARE THE HIPS,
266
00:12:23,862 --> 00:12:28,379
PRESSING YOUR LEFT HIP
BACK AND UP.
267
00:12:28,413 --> 00:12:29,448
GOOD.
268
00:12:29,482 --> 00:12:31,172
RELEASE.
269
00:12:31,206 --> 00:12:34,000
EXHALE IN YOUR FORWARD FOLD.
270
00:12:34,034 --> 00:12:39,586
INHALE, FLYING UPWARDS
ON THE BREATH.
271
00:12:39,620 --> 00:12:42,344
EXHALE. NAMASTE.
272
00:12:42,379 --> 00:12:45,379
CIRCLE THE ARMS.
273
00:12:46,724 --> 00:12:47,758
EXHALE.
274
00:12:47,793 --> 00:12:50,034
SLIDE DOWN.
275
00:12:50,068 --> 00:12:55,000
AGAIN, BREATHING IN,
RIDING THE BREATH.
276
00:12:55,034 --> 00:12:58,000
BREATHING OUT.
277
00:12:58,034 --> 00:12:59,413
HERE WE GO.
278
00:12:59,448 --> 00:13:01,827
INHALE UP.
279
00:13:01,862 --> 00:13:04,000
EXHALE, FORWARD FOLD.
280
00:13:04,034 --> 00:13:06,724
IT'S THE LEFT SIDE NOW.
281
00:13:06,758 --> 00:13:10,724
STEP BACK, LEFT FOOT.
282
00:13:10,758 --> 00:13:14,034
EXHALE TO MONKEY POSE.
283
00:13:14,068 --> 00:13:17,137
INHALE, DRAW THE HANDS FORWARD,
284
00:13:17,172 --> 00:13:18,517
AND EXHALE,
285
00:13:18,551 --> 00:13:21,862
STRAIGHT-LEGGED
HAMSTRING STRETCH.
286
00:13:21,896 --> 00:13:23,413
BREATHING IN,
287
00:13:23,448 --> 00:13:27,551
SHIFT THE WEIGHT FORWARD.
WALK THE BACK FOOT IN,
288
00:13:27,586 --> 00:13:30,068
AND EXHALE, HEAD-TO-KNEE POSE.
289
00:13:30,103 --> 00:13:33,620
WE'LL DEEPEN ON THIS SIDE NOW,
BENDING THE KNEE.
290
00:13:33,655 --> 00:13:37,689
EXHALE, STRAIGHTENING BOTH LEGS
AS BEST YOU CAN.
291
00:13:37,724 --> 00:13:39,034
AGAIN.
292
00:13:39,068 --> 00:13:40,034
INHALE.
293
00:13:40,068 --> 00:13:41,482
BEND THE FRONT KNEE.
294
00:13:41,517 --> 00:13:42,965
LIFT YOUR CHEST,
295
00:13:43,000 --> 00:13:45,517
AND BREATHING OUT,
TUCK YOUR CHIN IN,
296
00:13:45,551 --> 00:13:49,379
AND WE'LL HOLD IN THE POSE
FOR A BREATH,
297
00:13:49,413 --> 00:13:53,517
ATTEMPTING SQUARE HIPS
AND STRAIGHT BACK.
298
00:13:53,551 --> 00:13:55,137
GOOD.
299
00:13:55,172 --> 00:13:57,517
INHALE, PUSH OFF THE BACK FOOT,
300
00:13:57,551 --> 00:14:01,482
AND EXHALE,
DRAPE THE HEAD DOWN.
301
00:14:01,517 --> 00:14:03,310
INHALE, LIFTING UP.
302
00:14:03,344 --> 00:14:07,000
PALMS TOUCH ABOVE YOU.
303
00:14:07,034 --> 00:14:10,758
EXHALE TO NAMASTE.
304
00:14:10,793 --> 00:14:13,793
SUN-MOON LINK...
305
00:14:14,793 --> 00:14:18,379
DRAWING THE SUN
DOWN INTO THE BODY,
306
00:14:18,413 --> 00:14:22,068
FEELING THE HEAT IN THE BODY.
307
00:14:24,379 --> 00:14:25,758
GOOD.
308
00:14:25,793 --> 00:14:27,275
HERE WE GO.
309
00:14:27,310 --> 00:14:29,482
INHALE UP.
310
00:14:29,517 --> 00:14:33,310
EXHALE, HINGING FROM THE HIPS,
DROPPING THE HEAD,
311
00:14:33,344 --> 00:14:36,172
YOUR RIGHT LEG BACK.
312
00:14:37,344 --> 00:14:38,655
EXHALE.
313
00:14:38,689 --> 00:14:41,689
MONKEY POSE
WITH THE CHEST LIFTED.
314
00:14:41,724 --> 00:14:43,137
INHALE.
315
00:14:43,172 --> 00:14:45,413
BRING THE WEIGHT FORWARD.
316
00:14:45,448 --> 00:14:48,827
EXHALE.
SEND THE BUTTOCKS BACK.
317
00:14:48,862 --> 00:14:50,413
INHALE.
318
00:14:50,448 --> 00:14:53,172
PREPARE FOR HEAD-TO-KNEE POSE.
319
00:14:53,206 --> 00:14:54,310
EXHALE.
320
00:14:54,344 --> 00:14:55,551
FIND THE POSE...
321
00:14:55,586 --> 00:14:58,103
AND INHALE.
322
00:14:58,137 --> 00:15:01,275
BRING THE WEIGHT FORWARD,
POINTING YOUR BACK TOE.
323
00:15:01,310 --> 00:15:02,275
EXHALE.
324
00:15:02,310 --> 00:15:03,620
LIFT THE BACK LEG.
325
00:15:03,655 --> 00:15:05,689
GOOD.
326
00:15:05,724 --> 00:15:09,310
TO DEEPEN,
DRAW THE TOE DOWN TO THE FLOOR,
327
00:15:09,344 --> 00:15:13,482
AND REACH BACK AND UP.
328
00:15:13,517 --> 00:15:17,758
AGAIN.
INHALE, SQUARING THE HIPS,
329
00:15:17,793 --> 00:15:21,000
AND EXHALE, THE LEG LIFTED,
330
00:15:21,034 --> 00:15:24,620
HOWEVER HIGH IS FINE.
331
00:15:24,655 --> 00:15:27,206
STAY AND BREATHE.
332
00:15:27,241 --> 00:15:29,241
GOOD.
333
00:15:29,275 --> 00:15:32,551
NOW LIFT THE CHEST SLIGHTLY
TO DRAW THE LEG IN,
334
00:15:32,586 --> 00:15:36,034
AND EXHALE. FOLD.
335
00:15:36,068 --> 00:15:40,068
INHALE ALL THE WAY UP
AND TOUCH...
336
00:15:41,689 --> 00:15:43,000
AND EXHALE.
337
00:15:43,034 --> 00:15:45,655
CIRCLE THE HANDS TO THE HEART.
338
00:15:45,689 --> 00:15:47,862
HERE WE GO.
339
00:15:47,896 --> 00:15:51,034
CAN YOU MAKE IT
EASIER ON YOURSELF?
340
00:15:51,068 --> 00:15:52,758
TRY.
341
00:15:52,793 --> 00:15:55,586
LET'S GO. OTHER SIDE.
342
00:15:55,620 --> 00:15:57,000
LIFT...
343
00:15:57,034 --> 00:15:59,655
AND FORWARD FOLD.
344
00:15:59,689 --> 00:16:02,862
LEFT SIDE BACK THIS TIME.
345
00:16:02,896 --> 00:16:04,103
INHALE.
346
00:16:04,137 --> 00:16:05,655
BIG STEP.
347
00:16:05,689 --> 00:16:07,586
EXHALE.
348
00:16:07,620 --> 00:16:12,137
KNEE TO THE FLOOR,
ARMS BACK.
349
00:16:12,172 --> 00:16:13,310
INHALE.
350
00:16:13,344 --> 00:16:15,206
STRAIGHT-LEGGED
HAMSTRING STRETCH,
351
00:16:15,241 --> 00:16:18,310
TUCKING THE CHIN.
352
00:16:18,344 --> 00:16:21,586
INHALE.
PREPARE FOR HEAD-TO-KNEE.
353
00:16:21,620 --> 00:16:23,000
EXHALE.
354
00:16:23,034 --> 00:16:25,310
HEAD-TO-KNEE.
355
00:16:25,344 --> 00:16:28,241
AND NOW PREPARE FOR NEEDLE POSE,
356
00:16:28,275 --> 00:16:32,655
LIFTING THE LEG
AS YOU EXHALE.
357
00:16:32,689 --> 00:16:36,517
BRING THE LEG DOWN
ON AN INHALE,
358
00:16:36,551 --> 00:16:39,241
AND FLOAT THE LEG UP.
359
00:16:39,275 --> 00:16:41,689
AS YOU EXHALE, DROP THE HEAD.
360
00:16:41,724 --> 00:16:45,310
AGAIN. BREATHING IN.
361
00:16:45,344 --> 00:16:47,862
BREATHING OUT.
362
00:16:47,896 --> 00:16:50,034
STAY AND BREATHE.
363
00:16:50,068 --> 00:16:52,655
NEEDLE POSE.
364
00:16:52,689 --> 00:16:55,689
EXHALE WHERE YOU ARE.
365
00:16:56,965 --> 00:16:59,413
GOOD.
366
00:16:59,448 --> 00:17:01,310
INHALE. LIFT YOUR CHEST
TO BRING THE FOOT DOWN.
367
00:17:01,344 --> 00:17:05,137
EXHALE, FOLDING.
368
00:17:05,172 --> 00:17:07,034
FLYING.
369
00:17:07,068 --> 00:17:09,655
INHALE UP.
370
00:17:09,689 --> 00:17:11,620
CIRCLING.
371
00:17:11,655 --> 00:17:13,172
EXHALE.
372
00:17:13,206 --> 00:17:15,068
NOW ONE LINK,
373
00:17:15,103 --> 00:17:17,344
AND WE'LL TRY
THE WHOLE SEQUENCE,
374
00:17:17,379 --> 00:17:20,241
ONLY ONCE,
TO THE RIGHT SIDE.
375
00:17:20,275 --> 00:17:21,724
HERE WE GO.
376
00:17:21,758 --> 00:17:24,310
INHALING UP, PALMS TOUCH.
377
00:17:24,344 --> 00:17:27,034
EXHALE. FORWARD FOLD.
378
00:17:27,068 --> 00:17:28,965
BREATHING IN,
379
00:17:29,000 --> 00:17:32,172
TAKE YOUR RIGHT LEG BACK
WITH A BIG STEP.
380
00:17:32,206 --> 00:17:36,000
BREATHING OUT, MONKEY POSE,
ARMS REACH BACK.
381
00:17:36,034 --> 00:17:37,137
INHALE.
382
00:17:37,172 --> 00:17:39,103
STRAIGHT-LEGGED
HAMSTRING STRETCH
383
00:17:39,137 --> 00:17:41,586
WITH THE BACK
AS FLAT AS POSSIBLE.
384
00:17:41,620 --> 00:17:43,206
EXHALING.
385
00:17:43,241 --> 00:17:45,137
INHALE.
386
00:17:45,172 --> 00:17:49,137
WEIGHT MOVES FORWARD
TO PREPARE FOR HEAD-TO-KNEE.
387
00:17:49,172 --> 00:17:51,724
EXHALING. FIND THE POSE.
388
00:17:51,758 --> 00:17:55,586
BREATHING IN,
THE WEIGHT FORWARD ONCE AGAIN.
389
00:17:55,620 --> 00:17:57,068
PREPARE FOR NEEDLE.
390
00:17:57,103 --> 00:18:00,482
EXHALING, LIFTING THE LEG.
391
00:18:00,517 --> 00:18:02,862
BREATHING IN, DRAW THE LEG IN.
392
00:18:02,896 --> 00:18:04,379
LIFT YOUR CHEST.
393
00:18:04,413 --> 00:18:08,034
BREATHING OUT,
DRAPE DOWN INTO FORWARD FOLD.
394
00:18:08,068 --> 00:18:11,827
ALL THE WAY UP
AS YOU BREATHE IN.
395
00:18:11,862 --> 00:18:14,620
CIRCLE THE HANDS TO THE HEART.
396
00:18:14,655 --> 00:18:15,827
EXHALE BREATH.
397
00:18:15,862 --> 00:18:18,344
WE'LL CLOSE NOW...
398
00:18:18,379 --> 00:18:22,034
BOWING...
399
00:18:22,068 --> 00:18:26,862
AND COMING BACK
FOR RELAXATION AND SAVASANA.
400
00:18:32,379 --> 00:18:35,413
FIRST RELEASE POSE,
LAYING ON THE BACK,
401
00:18:35,448 --> 00:18:38,413
WITH THE ARMS CROSSED,
FEET APART,
402
00:18:38,448 --> 00:18:40,068
AND THE KNEES TOGETHER.
403
00:18:40,103 --> 00:18:44,413
RELEASE THE ARMS,
AND SEPARATE THE KNEES.
404
00:18:44,448 --> 00:18:47,241
FOUR-PART PELVIC TILT.
405
00:18:47,275 --> 00:18:49,413
INHALE. ROCK FORWARD,
406
00:18:49,448 --> 00:18:51,310
PRESSING THE TAILBONE
INTO THE FLOOR,
407
00:18:51,344 --> 00:18:53,275
LIFTING YOUR BELLY.
408
00:18:53,310 --> 00:18:54,758
AS YOU EXHALE,
409
00:18:54,793 --> 00:18:57,482
PUSH THE BELLY DOWN
AND FLATTEN YOUR BACK.
410
00:18:57,517 --> 00:19:01,241
LIFT UP INTO BRIDGE POSE
AS YOU BREATHE IN,
411
00:19:01,275 --> 00:19:04,551
AND ROLL DOWN
AS YOU BREATHE OUT.
412
00:19:04,586 --> 00:19:07,689
AGAIN, ROCKING FORWARD.
413
00:19:07,724 --> 00:19:09,827
INHALE BREATH.
414
00:19:09,862 --> 00:19:10,827
EXHALE.
415
00:19:10,862 --> 00:19:13,034
PUSH THE BELLY DOWN.
416
00:19:13,068 --> 00:19:14,862
TUCK THE TAIL.
417
00:19:14,896 --> 00:19:17,137
NOW LIFT THE TAIL
RIGHT OFF THE FLOOR
418
00:19:17,172 --> 00:19:18,896
ON THE IN BREATH,
419
00:19:18,931 --> 00:19:21,758
AND ROLL DOWN, EXHALING.
420
00:19:21,793 --> 00:19:25,931
LAST TIME, ROCKING FORWARD...
421
00:19:25,965 --> 00:19:29,000
AND BACK.
422
00:19:29,034 --> 00:19:32,482
INHALE TO BRIDGE POSE,
LIFTING.
423
00:19:32,517 --> 00:19:36,586
BRING THE HANDS TOGETHER
UNDERNEATH YOU THIS TIME,
424
00:19:36,620 --> 00:19:38,931
SQUEEZING THE SHOULDER BLADES
TOGETHER,
425
00:19:38,965 --> 00:19:41,551
AND RELAXING THE NECK.
426
00:19:41,586 --> 00:19:44,000
STAY AND BREATHE.
427
00:19:44,034 --> 00:19:45,310
GOOD.
428
00:19:45,344 --> 00:19:47,793
NOW RELEASE
YOUR SHOULDER BLADES WIDE,
429
00:19:47,827 --> 00:19:49,310
AND ROLL DOWN
430
00:19:49,344 --> 00:19:53,000
WITH THE TAILBONE TUCKED
AS MUCH AS YOU CAN.
431
00:19:53,034 --> 00:19:56,793
SOLES OF THE FEET TOGETHER NOW,
THE KNEES OPEN,
432
00:19:56,827 --> 00:19:59,344
WITH THE HANDS ON THE BELLY.
433
00:19:59,379 --> 00:20:05,689
BELLY RISING AND FALLING
WITH BREATH.
434
00:20:05,724 --> 00:20:08,103
KNEES-TO-CHEST POSE NOW.
435
00:20:08,137 --> 00:20:10,068
HUG THE KNEES.
436
00:20:10,103 --> 00:20:12,551
TAILBONE HEAVY.
437
00:20:12,586 --> 00:20:14,689
RELEASE.
438
00:20:14,724 --> 00:20:17,137
RIGHT LEG TO HAMSTRING STRETCH,
439
00:20:17,172 --> 00:20:19,827
THE LEFT FOOT FLAT ON THE FLOOR.
440
00:20:19,862 --> 00:20:23,620
LIFT YOUR HEAD
AND DRAW THE LEG IN CLOSE.
441
00:20:23,655 --> 00:20:25,620
LEAVE THE LEG WHERE IT IS
442
00:20:25,655 --> 00:20:27,862
AS YOU BRING THE HEAD
BACK TO THE FLOOR,
443
00:20:27,896 --> 00:20:29,931
AND REACH THE OTHER LEG DOWN.
444
00:20:29,965 --> 00:20:32,965
STAY AND BREATHE...
445
00:20:37,000 --> 00:20:38,172
AND RELEASE.
446
00:20:38,206 --> 00:20:39,689
KNEE-DOWN TWIST,
447
00:20:39,724 --> 00:20:42,482
FOLDING THE KNEE
OVER THE BODY,
448
00:20:42,517 --> 00:20:45,931
AND RELAXING THE HEAD.
449
00:20:45,965 --> 00:20:47,931
RETURN TO YOUR BACK,
450
00:20:47,965 --> 00:20:50,034
THE RIGHT ANKLE
ON THE LEFT KNEE,
451
00:20:50,068 --> 00:20:53,413
THE RIGHT HAND BETWEEN THE LEGS,
452
00:20:53,448 --> 00:20:57,965
MEETING THE LEFT HAND
TO PULL THE KNEES IN GENTLY...
453
00:20:59,965 --> 00:21:02,068
AND CHANGE.
454
00:21:02,103 --> 00:21:05,517
LEFT LEG, HAMSTRING STRETCH.
455
00:21:07,344 --> 00:21:09,034
LIFTING THE HEAD,
456
00:21:09,068 --> 00:21:11,965
PULLING THE LEG IN,
457
00:21:12,000 --> 00:21:15,206
AND THEN RELAXING YOUR HEAD
DOWN TO THE FLOOR
458
00:21:15,241 --> 00:21:18,344
AS YOU STRETCH
THE OTHER LEG OUT.
459
00:21:18,379 --> 00:21:21,517
REACHING THROUGH BOTH LEGS NOW,
460
00:21:21,551 --> 00:21:25,000
AND RELEASING
TO KNEE-DOWN TWIST.
461
00:21:25,034 --> 00:21:27,448
LEFT KNEE FOLDS OVER THE BODY,
462
00:21:27,482 --> 00:21:30,827
RELAXING THE HEAD
TO THE LEFT...
463
00:21:32,344 --> 00:21:34,724
AND RETURN TO YOUR BACK,
464
00:21:34,758 --> 00:21:38,482
THE LEFT ANKLE
ON THE RIGHT KNEE NOW.
465
00:21:38,517 --> 00:21:41,275
PUT THE LEFT HAND
BETWEEN THE LEGS,
466
00:21:41,310 --> 00:21:43,310
MEETING THE RIGHT HAND,
467
00:21:43,344 --> 00:21:47,413
AND PULLING THE KNEES DOWN
GENTLY.
468
00:21:47,448 --> 00:21:49,965
BREATHE...
469
00:21:51,103 --> 00:21:53,655
AND RELEASE.
470
00:21:53,689 --> 00:21:56,034
EXTEND THE LEGS...
471
00:21:56,068 --> 00:21:59,517
AND OPEN THE PALMS...
472
00:21:59,551 --> 00:22:03,965
AND RELAX THE WHOLE BODY NOW...
473
00:22:04,000 --> 00:22:06,827
LETTING GO.
474
00:22:06,862 --> 00:22:09,517
ALL THE HOLDING,
475
00:22:09,551 --> 00:22:12,379
ALL THE RESPONSIBILITY,
476
00:22:12,413 --> 00:22:15,413
DROP OUT OF THE BODY.
477
00:22:17,517 --> 00:22:19,689
RELEASE...
478
00:22:24,517 --> 00:22:29,413
AND WITH ONE BREATH NOW,
COME BACK,
479
00:22:29,448 --> 00:22:33,965
RUB THE HANDS TOGETHER,
CUP THE HANDS OVER THE EYES,
480
00:22:34,000 --> 00:22:36,827
AND WASH THE FACE,
481
00:22:36,862 --> 00:22:39,862
AND RETURN TO SITTING.
482
00:22:41,724 --> 00:22:43,758
SITTING, BRIGHT NOW,
483
00:22:43,793 --> 00:22:46,206
BRIGHT AND ALERT,
484
00:22:46,241 --> 00:22:49,448
AND YET COMPLETELY CALM...
485
00:22:49,482 --> 00:22:52,344
SOFT...
486
00:22:52,379 --> 00:22:55,034
LISTENING...
487
00:22:57,862 --> 00:23:00,586
AND BRINGING THE HANDS
TO THE HEART,
488
00:23:00,620 --> 00:23:05,482
WE'LL CLOSE HERE, BOWING.
489
00:23:05,517 --> 00:23:08,103
NAMASTE.
490
00:23:08,137 --> 00:23:12,896
TO LEARN HOW TO BE MORE GENTLE,
MORE OPEN,
491
00:23:12,931 --> 00:23:15,931
MORE HONEST.
31592
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