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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 --> 00:00:40,758
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,793 --> 00:00:42,241
LET'S BEGIN WITH A WARM-UP,
13
00:00:42,275 --> 00:00:45,275
AND THEN INTO
TODAY'S DYNAMIC FLOW.
14
00:00:45,310 --> 00:00:48,275
AWAKENING WITH BREATH.
15
00:01:00,034 --> 00:01:01,551
SITTING ON YOUR HEELS,
16
00:01:01,586 --> 00:01:03,965
THE CHEST HIGH
AND THE SHOULDERS LOW,
17
00:01:04,000 --> 00:01:05,793
TAKE A NICE, DEEP BREATH.
18
00:01:05,827 --> 00:01:08,965
NOW BRING YOUR HANDS DOWN
IN FRONT OF YOU,
19
00:01:09,000 --> 00:01:11,689
AND RELAX THE HEAD
DOWN TO THE FLOOR.
20
00:01:15,068 --> 00:01:16,896
CAT SERIES ONE.
21
00:01:16,931 --> 00:01:19,517
INHALE, CAT TO CAT LIFT.
22
00:01:19,551 --> 00:01:23,275
EXHALE, CAT BOW, PUSH UP,
CHILD'S POSE.
23
00:01:23,310 --> 00:01:25,896
YOU CAN WATCH
IF YOU DON'T KNOW IT.
24
00:01:25,931 --> 00:01:27,620
CAT TO CAT LIFT.
25
00:01:27,655 --> 00:01:31,931
EXHALE, CAT BOW, PUSH UP,
AND BACK TO CHILD'S POSE.
26
00:01:31,965 --> 00:01:33,517
TRY AGAIN.
27
00:01:33,551 --> 00:01:35,482
CAT TO CAT LIFT
AS YOU BREATHE IN--
28
00:01:35,517 --> 00:01:37,206
KEEP THE ELBOWS
TUCKED IN TO THE BODY
29
00:01:37,241 --> 00:01:39,068
FOR CAT BOW--
30
00:01:39,103 --> 00:01:40,344
TO CHILD'S POSE.
31
00:01:40,379 --> 00:01:41,758
LAST TIME.
32
00:01:41,793 --> 00:01:43,448
CAT TO CAT LIFT.
33
00:01:43,482 --> 00:01:44,827
EXHALE.
34
00:01:44,862 --> 00:01:47,482
CAT BOW TO CHILD'S POSE,
35
00:01:47,517 --> 00:01:49,413
AND STAY AND BREATHE.
36
00:01:49,448 --> 00:01:52,793
CAT SERIES TWO
STARTS THE SAME WAY.
37
00:01:52,827 --> 00:01:54,413
LET'S TRY.
38
00:01:54,448 --> 00:01:56,137
INHALE.
39
00:01:56,172 --> 00:01:59,413
CAT TO CAT LIFT.
40
00:01:59,448 --> 00:02:03,137
EXHALE TO DOWN-FACE DOG NOW.
41
00:02:03,172 --> 00:02:04,724
AGAIN.
42
00:02:04,758 --> 00:02:06,275
INHALE.
43
00:02:06,310 --> 00:02:08,068
THE WEIGHT COMES FORWARD.
44
00:02:08,103 --> 00:02:09,724
LIFT THE TAIL AND THE HEAD.
45
00:02:09,758 --> 00:02:10,896
EXHALE.
46
00:02:10,931 --> 00:02:12,241
PUSH THE TAIL UP,
47
00:02:12,275 --> 00:02:13,620
AND BRING THE HEAD
JUST BETWEEN THE ARMS.
48
00:02:13,655 --> 00:02:15,448
AGAIN.
49
00:02:15,482 --> 00:02:17,310
CAT TO CAT LIFT.
50
00:02:17,344 --> 00:02:20,655
EXHALE. DOWN DOG.
51
00:02:20,689 --> 00:02:23,310
LET'S STAY IN DOWN-FACE DOG
AND BREATHE,
52
00:02:23,344 --> 00:02:26,551
REACHING YOUR TAIL UP
AS YOU PUSH THE HEELS DOWN.
53
00:02:26,586 --> 00:02:30,862
GOOD, AND RELEASE
TO CHILD'S POSE,
54
00:02:30,896 --> 00:02:33,344
AND STAY FOR A BREATH.
55
00:02:33,379 --> 00:02:35,862
CAT SERIES THREE.
56
00:02:35,896 --> 00:02:37,586
LET'S TRY.
57
00:02:37,620 --> 00:02:41,827
INHALE,
CAT TO UPWARD-FACING DOG.
58
00:02:41,862 --> 00:02:44,172
EXHALE TO HALF-LOCUST,
59
00:02:44,206 --> 00:02:47,000
FOREHEAD TO THE FLOOR,
LIFTING THE LEGS.
60
00:02:47,034 --> 00:02:50,862
BREATHING IN,
BACK TO UPWARD-FACING DOG.
61
00:02:50,896 --> 00:02:54,034
BREATHING OUT. CHILD'S POSE.
62
00:02:54,068 --> 00:02:56,103
TRY AGAIN.
63
00:02:56,137 --> 00:02:59,517
BREATHING IN, STRAIGHT ARMS,
TO UPWARD-FACING DOG.
64
00:02:59,551 --> 00:03:03,413
FOREHEAD TO THE FLOOR
AS YOU LIFT THE LEGS.
65
00:03:03,448 --> 00:03:07,827
BREATHING IN, STRAIGHT ARMS,
TO UPWARD DOG AGAIN,
66
00:03:07,862 --> 00:03:10,758
AND EXHALE TO CHILD'S POSE.
67
00:03:10,793 --> 00:03:13,137
ONE LAST TIME.
68
00:03:13,172 --> 00:03:14,758
INHALE.
69
00:03:14,793 --> 00:03:16,896
CAT TO UPWARD-FACING.
70
00:03:16,931 --> 00:03:19,448
EXHALE, FOREHEAD TO THE FLOOR.
71
00:03:19,482 --> 00:03:20,862
LIFT THE LEGS.
72
00:03:20,896 --> 00:03:22,172
BREATHING IN,
73
00:03:22,206 --> 00:03:24,206
PRESS THE ARMS DOWN
AND STRAIGHT,
74
00:03:24,241 --> 00:03:25,517
AND BREATHING OUT,
75
00:03:25,551 --> 00:03:27,034
BRING THE HIPS
BACK TO THE HEELS,
76
00:03:27,068 --> 00:03:29,413
RESTING THE FOREHEAD DOWN.
77
00:03:29,448 --> 00:03:31,793
STAY AND BREATHE.
78
00:03:31,827 --> 00:03:34,310
CAT SERIES FOUR.
79
00:03:34,344 --> 00:03:35,827
IT'S REALLY EASY.
80
00:03:35,862 --> 00:03:37,000
INHALE.
81
00:03:37,034 --> 00:03:39,517
COME ONTO YOUR FOREARMS
AND LIFT THE HEAD.
82
00:03:39,551 --> 00:03:40,827
EXHALE.
83
00:03:40,862 --> 00:03:42,896
STRAIGHTEN THE ARMS,
TUCK YOUR TAIL,
84
00:03:42,931 --> 00:03:44,896
AND GO BACK TO CHILD'S POSE.
85
00:03:44,931 --> 00:03:46,068
AGAIN.
86
00:03:46,103 --> 00:03:47,241
INHALE.
87
00:03:47,275 --> 00:03:49,448
CAT BOW TO CAT LIFT.
88
00:03:49,482 --> 00:03:50,689
EXHALE.
89
00:03:50,724 --> 00:03:52,724
CAT TO CHILD.
90
00:03:52,758 --> 00:03:55,586
INHALE, ONTO YOUR FOREARMS.
91
00:03:55,620 --> 00:03:56,896
LOOK UP.
92
00:03:56,931 --> 00:03:58,206
STRAIGHTEN THE ARMS.
93
00:03:58,241 --> 00:03:59,482
EXHALE.
94
00:03:59,517 --> 00:04:02,310
TUCK THE TAIL AND HEAD,
AND GO BACK TO CHILD'S POSE.
95
00:04:02,344 --> 00:04:03,620
LAST TIME.
96
00:04:03,655 --> 00:04:05,862
CAT BOW TO CAT LIFT.
97
00:04:05,896 --> 00:04:08,931
EXHALE, CAT TO CHILD'S POSE.
98
00:04:08,965 --> 00:04:11,689
STAY AND BREATHE...
99
00:04:16,896 --> 00:04:18,758
AND COMING UP NOW
TO HERO'S POSE,
100
00:04:18,793 --> 00:04:20,689
ROLLING UP.
101
00:04:23,000 --> 00:04:26,068
LIFT YOUR CHEST
AND DROP THE SHOULDERS.
102
00:04:26,103 --> 00:04:27,413
NOW INHALE.
103
00:04:27,448 --> 00:04:29,000
BRING YOUR HANDS
BACK BEHIND YOU.
104
00:04:29,034 --> 00:04:31,103
CLASP THE HANDS.
105
00:04:31,137 --> 00:04:32,172
EXHALE.
106
00:04:32,206 --> 00:04:34,000
LIFT THE ARMS, LIFT THE CHEST.
107
00:04:34,034 --> 00:04:36,068
BREATHING IN,
108
00:04:36,103 --> 00:04:37,724
BRING THE HEAD
DOWN TOWARDS THE FLOOR,
109
00:04:37,758 --> 00:04:41,275
AND BREATHING OUT,
LIFT YOUR TAIL UP,
110
00:04:41,310 --> 00:04:43,275
REACHING THE ARMS FORWARD.
111
00:04:43,310 --> 00:04:44,931
GOOD.
112
00:04:44,965 --> 00:04:47,896
NOW LEAVE THE HANDS HIGH
AS YOU BRING THE SEAT DOWN,
113
00:04:47,931 --> 00:04:51,344
FINALLY RELAXING
THE ARMS AND THE SHOULDERS DOWN
114
00:04:51,379 --> 00:04:53,586
IN CHILD'S POSE.
115
00:04:53,620 --> 00:04:55,551
NOW RABBIT POSE.
116
00:04:55,586 --> 00:04:57,137
BRING THE HANDS ONTO THE HEELS,
117
00:04:57,172 --> 00:04:59,896
AND TUCK YOUR CHIN IN
AS YOU LIFT THE TAIL UP.
118
00:04:59,931 --> 00:05:02,310
RELEASE BACK TO CHILD'S POSE.
119
00:05:06,034 --> 00:05:08,172
ROLL UP TO MODIFIED HERO
ONCE AGAIN,
120
00:05:08,206 --> 00:05:10,793
AND WE'LL FINISH
WITH HERO ROLLS.
121
00:05:10,827 --> 00:05:12,896
EXHALE DOWN.
122
00:05:12,931 --> 00:05:15,620
INHALE, ROLL UP.
123
00:05:15,655 --> 00:05:18,172
AGAIN, EXHALING,
124
00:05:18,206 --> 00:05:19,931
LAY THE CHEST
DOWN ONTO THE THIGHS,
125
00:05:19,965 --> 00:05:24,551
AND COMING UP
ON AN INHALE BREATH.
126
00:05:24,586 --> 00:05:27,103
EXHALE WHERE YOU ARE,
127
00:05:27,137 --> 00:05:31,137
AND WE'LL CLOSE HERE
WITH A BOW.
128
00:05:35,379 --> 00:05:37,620
OUR STANDING SEQUENCE IS NEXT.
129
00:05:37,655 --> 00:05:40,034
WE START AT THE MIDDLE
OF THE MAT.
130
00:05:43,206 --> 00:05:45,517
THIS IS ONE OF OUR
MOST CHALLENGING SEQUENCES.
131
00:05:45,551 --> 00:05:47,275
HAVE FUN WITH IT.
132
00:05:47,310 --> 00:05:48,827
THE LINK IS SUN-MOON.
133
00:05:48,862 --> 00:05:50,827
INHALE THE ARMS UP,
134
00:05:50,862 --> 00:05:51,896
AND EXHALE.
135
00:05:51,931 --> 00:05:53,965
THE HANDS SLIDE DOWN
THROUGH CENTRE.
136
00:05:54,000 --> 00:05:56,620
ONE MORE TIME, INHALING UP.
137
00:05:56,655 --> 00:05:59,965
AS YOU EXHALE,
SLIDE THE HANDS DOWN,
138
00:06:00,000 --> 00:06:02,000
PULL THE BELLY IN.
139
00:06:02,034 --> 00:06:03,172
LET'S TRY.
140
00:06:03,206 --> 00:06:04,517
INHALE, UP.
141
00:06:04,551 --> 00:06:07,000
EXHALE THE HANDS BACK BEHIND YOU
THIS TIME.
142
00:06:07,034 --> 00:06:10,172
INHALE, LIFT THE ARMS,
LIFT THE CHEST,
143
00:06:10,206 --> 00:06:12,862
AND EXHALE, FORWARD FOLD.
144
00:06:12,896 --> 00:06:15,758
NOW BEND THE KNEES,
BREATHING IN,
145
00:06:15,793 --> 00:06:17,586
AND AS YOU EXHALE,
146
00:06:17,620 --> 00:06:20,655
BRING THE HANDS FURTHER FORWARD,
STRAIGHTENING THE LEGS.
147
00:06:20,689 --> 00:06:23,482
INHALE.
148
00:06:23,517 --> 00:06:26,172
EXHALE.
149
00:06:26,206 --> 00:06:29,586
HOLD IN YOGA MUDRA
FORWARD FOLD NOW.
150
00:06:29,620 --> 00:06:32,862
BREATHE.
151
00:06:32,896 --> 00:06:34,103
GOOD.
152
00:06:34,137 --> 00:06:35,655
RELEASE AND COME UP.
153
00:06:35,689 --> 00:06:37,758
LIFT YOUR CHEST,
TOUCH THE PALMS,
154
00:06:37,793 --> 00:06:40,034
AND EXHALE TO NAMASTE.
155
00:06:40,068 --> 00:06:41,482
SUN-MOON LINK.
156
00:06:41,517 --> 00:06:43,275
INHALE.
157
00:06:43,310 --> 00:06:44,379
EXHALE.
158
00:06:44,413 --> 00:06:46,793
PULL THE BELLY INTO THE SPINE.
159
00:06:46,827 --> 00:06:50,000
AGAIN.
160
00:06:50,034 --> 00:06:52,000
BREATHING OUT.
161
00:06:52,034 --> 00:06:54,068
ONE LAST TIME.
162
00:06:54,103 --> 00:06:57,793
WHAT'S IMPORTANT
IS TO RELAX INTO YOUR MOVEMENT.
163
00:06:57,827 --> 00:07:00,655
NOW WE'LL CONTINUE THE SEQUENCE.
164
00:07:00,689 --> 00:07:03,034
INHALE, TOUCH YOUR HANDS
ABOVE YOU.
165
00:07:03,068 --> 00:07:05,689
EXHALE THE HANDS BACK BEHIND.
166
00:07:05,724 --> 00:07:09,034
INHALE, LIFT YOUR CHEST
WITH THE HANDS CLASPED,
167
00:07:09,068 --> 00:07:11,724
AND EXHALE, FORWARD FOLD.
168
00:07:11,758 --> 00:07:14,172
NOW RELEASE THE HANDS
INTO A FULL CROUCH,
169
00:07:14,206 --> 00:07:16,724
WITH THE HANDS AT THE THIRD EYE.
170
00:07:16,758 --> 00:07:19,034
EXHALE THE HANDS
DOWN TO THE FLOOR.
171
00:07:19,068 --> 00:07:22,137
INHALE, LIFT YOUR TAIL HIGH,
172
00:07:22,172 --> 00:07:23,551
AND EXHALE.
173
00:07:23,586 --> 00:07:25,482
TRY FOR THE BALANCE HERE,
LIFTING YOUR TOES.
174
00:07:25,517 --> 00:07:27,413
LET'S DO IT AGAIN.
175
00:07:27,448 --> 00:07:29,448
DROP THE SEAT.
176
00:07:29,482 --> 00:07:31,000
KEEP YOUR ELBOWS BENT.
177
00:07:31,034 --> 00:07:33,620
NOW LIFT THE TOES
AS YOU LIFT YOUR BELLY.
178
00:07:33,655 --> 00:07:35,172
ONE LAST TRY.
179
00:07:35,206 --> 00:07:38,965
EXHALE INTO THE BALANCE,
AND STAY AND BREATHE.
180
00:07:39,000 --> 00:07:42,310
STRONG BELLY, LIFTING.
181
00:07:42,344 --> 00:07:46,068
GOOD, AND RELEASE.
182
00:07:46,103 --> 00:07:47,965
COME ONTO YOUR FEET,
LIFTING THE TAIL.
183
00:07:48,000 --> 00:07:50,241
EXHALE, DROP THE HEAD DOWN.
184
00:07:50,275 --> 00:07:52,724
NOW BREATHE IN,
AND LIFT THE WHOLE PIECE UP,
185
00:07:52,758 --> 00:07:54,965
LOOKING TO THE SKY.
186
00:07:55,000 --> 00:07:56,689
EXHALE,
CIRCLE THE HANDS TO THE HEART,
187
00:07:56,724 --> 00:07:58,793
AND NOW WE'RE BACK
TO SUN-MOON LINK,
188
00:07:58,827 --> 00:08:01,586
FEELING FOR THE BREATH NOW,
189
00:08:01,620 --> 00:08:04,103
CALMING THE BODY
WITH THE BREATH.
190
00:08:06,965 --> 00:08:09,379
EXHALE DOWN.
191
00:08:09,413 --> 00:08:11,965
NOW LET'S TRY THE SEQUENCE
AGAIN.
192
00:08:12,000 --> 00:08:13,896
INHALE, LIFT.
193
00:08:13,931 --> 00:08:16,586
EXHALE THE HANDS BEHIND.
194
00:08:16,620 --> 00:08:19,724
INHALE, CHEST LIFT,
195
00:08:19,758 --> 00:08:23,068
AND EXHALE, FORWARD FOLD,
YOGA MUDRA.
196
00:08:23,103 --> 00:08:24,896
BREATHE IN,
197
00:08:24,931 --> 00:08:27,241
HANDS TO THE THIRD EYE
IN YOUR CROUCH.
198
00:08:27,275 --> 00:08:29,655
BREATHE OUT,
HANDS TO THE FLOOR.
199
00:08:29,689 --> 00:08:32,931
INHALE,
PREPARING FOR YOUR BALANCE,
200
00:08:32,965 --> 00:08:36,862
AND EXHALE
INTO THE CRANE BALANCE.
201
00:08:36,896 --> 00:08:39,793
INHALE, FEET TO THE FLOOR,
LIFT YOUR HEAD,
202
00:08:39,827 --> 00:08:43,103
AND EXHALE THE HEAD
DOWN TO THE KNEES.
203
00:08:43,137 --> 00:08:46,000
INHALE, ALL THE WAY UP.
204
00:08:46,034 --> 00:08:49,137
EXHALE, KNEE-TO-CHEST POSE.
205
00:08:49,172 --> 00:08:50,448
LET'S DEEPEN.
206
00:08:50,482 --> 00:08:51,482
DRAW THE FOOT DOWN.
207
00:08:51,517 --> 00:08:52,586
FEEL THE WEIGHT EVEN.
208
00:08:52,620 --> 00:08:53,827
EXHALE.
209
00:08:53,862 --> 00:08:55,344
LIFT YOUR RIGHT KNEE TO CHEST.
210
00:08:55,379 --> 00:08:57,689
TRY AGAIN, BREATHING IN.
211
00:08:57,724 --> 00:09:00,241
BREATHING OUT.
212
00:09:00,275 --> 00:09:02,137
NOW STAY IN KNEE-TO-CHEST POSE,
213
00:09:02,172 --> 00:09:04,517
PRESSING THE STANDING LEG DOWN,
214
00:09:04,551 --> 00:09:07,137
AND LIFTING UP
THROUGH THE SPINE.
215
00:09:07,172 --> 00:09:08,758
GOOD.
216
00:09:08,793 --> 00:09:11,000
RELEASE AND LIFT.
217
00:09:11,034 --> 00:09:13,448
EXHALE, NAMASTE.
218
00:09:13,482 --> 00:09:15,586
DOWN TO GO UP.
219
00:09:15,620 --> 00:09:17,586
INHALE.
220
00:09:17,620 --> 00:09:19,137
THE QUALITY OF YOUR BREATH
221
00:09:19,172 --> 00:09:21,827
WILL BE THE QUALITY
OF YOUR MOVEMENT,
222
00:09:21,862 --> 00:09:24,586
SO LET'S MAKE IT SOFT.
223
00:09:26,724 --> 00:09:28,034
GOOD. LET'S TRY THE OTHER SIDE.
224
00:09:28,068 --> 00:09:30,206
INHALE UP.
225
00:09:30,241 --> 00:09:32,482
EXHALE THE HANDS BACK.
226
00:09:32,517 --> 00:09:36,034
BREATHE IN,
SHOULDER BLADES TOGETHER.
227
00:09:36,068 --> 00:09:39,068
EXHALE, FORWARD FOLD.
228
00:09:39,103 --> 00:09:41,000
INHALE.
229
00:09:41,034 --> 00:09:43,275
RELEASE TO FULL CROUCH.
230
00:09:43,310 --> 00:09:44,448
EXHALE.
231
00:09:44,482 --> 00:09:46,862
PLACEMENT OF THE HANDS
VERY IMPORTANT.
232
00:09:46,896 --> 00:09:48,275
NOW LIFT YOUR TAIL.
233
00:09:48,310 --> 00:09:50,206
KEEP YOUR ELBOWS BENT.
234
00:09:50,241 --> 00:09:51,448
EXHALE.
235
00:09:51,482 --> 00:09:54,310
THE HEAD MOVES FORWARD
AS YOU LIFT YOUR TOES.
236
00:09:54,344 --> 00:09:55,379
INHALE.
237
00:09:55,413 --> 00:09:57,000
RETURN THE FEET TO THE FLOOR.
238
00:09:57,034 --> 00:09:58,034
EXHALE.
239
00:09:58,068 --> 00:09:59,379
RELAX THE HEAD.
240
00:09:59,413 --> 00:10:01,689
INHALE ALL THE WAY UP.
241
00:10:01,724 --> 00:10:03,862
YOUR LEFT KNEE LIFTS.
242
00:10:03,896 --> 00:10:05,551
GOOD.
243
00:10:05,586 --> 00:10:09,137
BREATHING IN,
DRAW THE FOOT DOWN.
244
00:10:09,172 --> 00:10:11,689
BREATHING OUT, INTO THE POSE.
245
00:10:11,724 --> 00:10:13,275
AGAIN.
246
00:10:13,310 --> 00:10:15,827
FEEL THE WEIGHT.
247
00:10:15,862 --> 00:10:19,172
NOW ONTO THE STANDING LEG,
STRONG.
248
00:10:19,206 --> 00:10:22,896
TRY TO LIFT THE KNEECAP
UP THE LEG.
249
00:10:22,931 --> 00:10:26,068
GOOD. RELEASE.
250
00:10:26,103 --> 00:10:28,275
INHALE, LOOKING UP,
251
00:10:28,310 --> 00:10:30,827
AND EXHALE,
CIRCLING THE HANDS TO NAMASTE.
252
00:10:30,862 --> 00:10:33,965
SUN-MOON LINK.
253
00:10:34,000 --> 00:10:35,827
BREATHE IN.
254
00:10:35,862 --> 00:10:38,724
BREATHE OUT.
255
00:10:38,758 --> 00:10:41,137
RELAX THE BODY.
256
00:10:41,172 --> 00:10:43,448
FEEL THE BREATH.
257
00:10:43,482 --> 00:10:46,586
LET'S CONTINUE.
258
00:10:46,620 --> 00:10:48,275
INHALE UP.
259
00:10:48,310 --> 00:10:50,655
EXHALE, HANDS BEHIND.
260
00:10:50,689 --> 00:10:55,379
CLASP AND LIFT,
AND FORWARD FOLD.
261
00:10:57,827 --> 00:10:59,241
BRING THE HANDS
TO THE THIRD EYE
262
00:10:59,275 --> 00:11:01,206
IN YOUR FULL CROUCH,
263
00:11:01,241 --> 00:11:04,103
AND THEN TO THE FLOOR,
FINGERS WIDE.
264
00:11:04,137 --> 00:11:05,862
LIFT THE TAIL.
265
00:11:05,896 --> 00:11:07,517
THE WEIGHT MOVES FORWARD
266
00:11:07,551 --> 00:11:10,206
AS YOU LIFT THE BELLY
AND THE TOES.
267
00:11:10,241 --> 00:11:11,655
GOOD.
268
00:11:11,689 --> 00:11:12,655
FEET TO THE FLOOR.
269
00:11:12,689 --> 00:11:14,275
LIFT YOUR GAZE.
270
00:11:14,310 --> 00:11:15,931
EXHALE, RELAX THE NECK.
271
00:11:15,965 --> 00:11:19,482
NOW ALL THE WAY UP
ON AN INHALE BREATH.
272
00:11:19,517 --> 00:11:21,758
YOUR RIGHT KNEE LIFTS.
273
00:11:21,793 --> 00:11:23,689
HERE'S THE CHALLENGE.
274
00:11:23,724 --> 00:11:27,655
TAKE THE ARMS AND THE LEG BACK,
STRAIGHT AS A BOARD.
275
00:11:27,689 --> 00:11:29,344
EXTEND THE ARMS OUT.
276
00:11:29,379 --> 00:11:31,034
WE'LL DEEPEN.
277
00:11:31,068 --> 00:11:32,517
LIFT THE WHOLE PIECE UP,
278
00:11:32,551 --> 00:11:36,344
AND OVER YOU GO,
WARRIOR THREE.
279
00:11:36,379 --> 00:11:38,172
ONCE AGAIN, BREATHING IN,
280
00:11:38,206 --> 00:11:40,758
LIFTING THE TOES, TOUCH DOWN,
281
00:11:40,793 --> 00:11:42,206
AND EXHALE,
282
00:11:42,241 --> 00:11:44,172
REACHING THE ARMS FORWARD
AND THE LEG BACK.
283
00:11:44,206 --> 00:11:48,655
STAY IN WARRIOR THREE NOW,
STRONG STANDING LEG.
284
00:11:48,689 --> 00:11:51,275
INHALE, RELEASE.
285
00:11:51,310 --> 00:11:54,931
EXHALE, NAMASTE.
286
00:11:54,965 --> 00:11:56,551
GOOD.
287
00:11:56,586 --> 00:11:59,068
NOW, IT'S OKAY TO FALL.
288
00:11:59,103 --> 00:12:01,448
FALLING IS PART OF THE PRACTICE.
289
00:12:01,482 --> 00:12:04,620
RELAX HERE AND BREATHE.
290
00:12:04,655 --> 00:12:06,551
EXHALE.
291
00:12:06,586 --> 00:12:08,862
SLIDE THE HANDS
DOWN THROUGH CENTRE.
292
00:12:08,896 --> 00:12:12,000
LET'S TRY THE OTHER SIDE.
293
00:12:12,034 --> 00:12:15,000
HANDS BEHIND AS YOU EXHALE.
294
00:12:15,034 --> 00:12:18,344
INHALE, CLASP AND LIFT.
295
00:12:18,379 --> 00:12:21,344
EXHALE, FOLDING FROM THE HIPS.
296
00:12:21,379 --> 00:12:23,793
INHALE, BEND THE KNEES DEEPLY,
297
00:12:23,827 --> 00:12:26,137
HANDS TO THE THIRD EYE.
298
00:12:26,172 --> 00:12:28,448
EXHALE, HANDS DOWN.
299
00:12:28,482 --> 00:12:30,344
INHALE, LIFT.
300
00:12:30,379 --> 00:12:31,689
EXHALE.
301
00:12:31,724 --> 00:12:33,034
TO TAKE THE WEIGHT
ONTO THE ELBOWS,
302
00:12:33,068 --> 00:12:35,206
YOU MUST HAVE THE WEIGHT
FORWARD.
303
00:12:35,241 --> 00:12:36,965
RELEASE.
304
00:12:37,000 --> 00:12:38,689
INHALE.
305
00:12:38,724 --> 00:12:41,103
EXHALE, FORWARD FOLD.
306
00:12:41,137 --> 00:12:43,965
INHALE ALL THE WAY UP,
LIFTING YOUR CHEST.
307
00:12:44,000 --> 00:12:45,896
YOUR LEFT KNEE LIFTS.
308
00:12:45,931 --> 00:12:47,344
NOW INHALE.
309
00:12:47,379 --> 00:12:51,000
PREPARE FOR WARRIOR THREE,
THE LEG AND THE ARMS BACK.
310
00:12:51,034 --> 00:12:53,413
EXHALE. FIND WARRIOR THREE.
311
00:12:53,448 --> 00:12:56,689
INHALE, LIFTING,
312
00:12:56,724 --> 00:13:01,172
AND EXHALE,
DEEPENING INTO WARRIOR THREE.
313
00:13:01,206 --> 00:13:02,241
INHALE.
314
00:13:02,275 --> 00:13:03,620
TOUCH THE TOES DOWN.
315
00:13:03,655 --> 00:13:06,827
NOW KEEP THE BODY FLAT
AS YOU GO FORWARD.
316
00:13:06,862 --> 00:13:08,620
STAY AND BREATHE.
317
00:13:11,068 --> 00:13:12,655
PERFECT.
318
00:13:12,689 --> 00:13:14,206
RELEASE AND COME UP.
319
00:13:14,241 --> 00:13:16,413
TOUCH THE HANDS,
320
00:13:16,448 --> 00:13:19,103
AND EXHALE,
HANDS TO THE HEART.
321
00:13:19,137 --> 00:13:21,793
SUN-MOON LINK.
322
00:13:24,000 --> 00:13:26,896
MAKE SURE YOUR FEET ARE EVEN
SO THAT THE HIPS ARE EVEN.
323
00:13:26,931 --> 00:13:29,896
YOUR STANCE
IS VERY IMPORTANT HERE
324
00:13:29,931 --> 00:13:32,103
FOR THE STRENGTH OF THE BODY.
325
00:13:32,137 --> 00:13:33,448
LET'S TRY.
326
00:13:33,482 --> 00:13:35,448
INHALE UP.
327
00:13:35,482 --> 00:13:37,896
EXHALE THE HANDS BACK BEHIND.
328
00:13:37,931 --> 00:13:42,103
NOW LIFT AS YOU BREATHE IN.
329
00:13:42,137 --> 00:13:44,448
BREATHE OUT, FORWARD FOLDING.
330
00:13:44,482 --> 00:13:48,172
A FULL CROUCH. DEEPEN.
331
00:13:48,206 --> 00:13:50,965
EXHALE, HANDS TO THE FLOOR.
332
00:13:51,000 --> 00:13:53,241
BREATHE IN. LIFT THE TAIL.
333
00:13:53,275 --> 00:13:55,344
ELBOWS STAY BENT.
334
00:13:55,379 --> 00:13:56,965
TAKE THE BALANCE.
335
00:13:57,000 --> 00:13:59,379
GOOD. RELEASE.
336
00:13:59,413 --> 00:14:01,586
INHALE. LIFT YOUR TAIL.
337
00:14:01,620 --> 00:14:03,827
EXHALE, FORWARD FOLD.
338
00:14:03,862 --> 00:14:06,000
ALL THE WAY UP, BREATHING IN.
339
00:14:06,034 --> 00:14:09,896
YOU'RE ON THE RIGHT SIDE.
THE RIGHT KNEE LIFTS.
340
00:14:09,931 --> 00:14:12,034
SWING BACK.
341
00:14:12,068 --> 00:14:14,379
PREPARE FOR WARRIOR THREE,
342
00:14:14,413 --> 00:14:16,758
AND EXHALE FORWARD.
343
00:14:16,793 --> 00:14:18,758
NOW, THIS IS CHALLENGING.
344
00:14:18,793 --> 00:14:22,344
LIFT THE RIGHT KNEE
AND EXTEND ON THE EXHALE BREATH.
345
00:14:24,482 --> 00:14:25,482
TRY AGAIN.
346
00:14:25,517 --> 00:14:26,896
LIFT THE ARMS.
347
00:14:26,931 --> 00:14:28,172
EXHALE.
348
00:14:28,206 --> 00:14:31,379
THE SHOULDERS COME DOWN
AS THE LEG EXTENDS.
349
00:14:31,413 --> 00:14:33,172
ONE LAST TIME.
350
00:14:35,310 --> 00:14:38,517
HOLDING
IN THE EXTENDED LEG BALANCE.
351
00:14:38,551 --> 00:14:40,310
BREATHE.
352
00:14:40,344 --> 00:14:42,413
EXCELLENT EFFORT.
353
00:14:42,448 --> 00:14:45,034
RELEASE NOW,
AND LIFT THE CHEST.
354
00:14:45,068 --> 00:14:48,482
EXHALE, RELEASE.
355
00:14:48,517 --> 00:14:50,103
NOW RESTING.
356
00:14:50,137 --> 00:14:52,862
TAKE THE WEIGHT EVENLY
ON BOTH FEET,
357
00:14:52,896 --> 00:14:55,551
ALL THE WAY AROUND THE FEET,
358
00:14:55,586 --> 00:14:59,068
SENDING ENERGY DOWN
TO LIFT UP.
359
00:14:59,103 --> 00:15:00,137
EXHALE.
360
00:15:00,172 --> 00:15:02,103
SLIDE THE HANDS DOWN.
361
00:15:02,137 --> 00:15:03,620
NOW THE LEFT SIDE.
362
00:15:03,655 --> 00:15:05,448
INHALE UP.
363
00:15:05,482 --> 00:15:09,137
EXHALE THE HANDS BACK.
364
00:15:09,172 --> 00:15:11,965
YOGA MUDRA FORWARD FOLD.
365
00:15:12,000 --> 00:15:15,517
HERE WE GO. EXHALE.
366
00:15:15,551 --> 00:15:18,137
FULL CROUCH AS YOU BREATHE IN.
367
00:15:18,172 --> 00:15:21,517
PLACE THE HANDS
AS YOU BREATHE OUT.
368
00:15:21,551 --> 00:15:25,413
PREPARE FOR YOUR CRANE.
369
00:15:25,448 --> 00:15:27,862
EXHALE INTO THE CRANE BALANCE.
370
00:15:27,896 --> 00:15:31,758
INHALE TO THE FEET.
371
00:15:31,793 --> 00:15:34,103
EXHALE, FORWARD FOLD.
372
00:15:34,137 --> 00:15:37,034
ALL THE WAY UP. BREATHE IN.
373
00:15:37,068 --> 00:15:39,137
LEFT KNEE LIFTS.
374
00:15:42,034 --> 00:15:44,724
BREATHING IN,
SEND THE ARMS BACK WITH THE LEG.
375
00:15:44,758 --> 00:15:47,241
BREATHING OUT, WARRIOR THREE.
376
00:15:47,275 --> 00:15:50,241
BREATHING IN, LIFT THE CHEST,
LIFT THE KNEE,
377
00:15:50,275 --> 00:15:53,896
AND BREATHING OUT,
EXTEND THE LEG AS BEST YOU CAN.
378
00:15:53,931 --> 00:15:56,482
BREATHING IN,
BEND THE KNEE ONCE AGAIN,
379
00:15:56,517 --> 00:15:58,827
AND BREATHING OUT.
380
00:15:58,862 --> 00:16:00,931
BOTH LEGS ARE STRONG.
381
00:16:00,965 --> 00:16:03,000
LAST TIME.
382
00:16:06,620 --> 00:16:08,620
YOU MUST BREATHE.
383
00:16:08,655 --> 00:16:10,758
LIFT YOUR CHEST.
384
00:16:10,793 --> 00:16:13,344
GOOD. RELEASE.
385
00:16:13,379 --> 00:16:15,793
INHALE UP.
386
00:16:15,827 --> 00:16:18,758
EXHALE, NAMASTE.
387
00:16:18,793 --> 00:16:22,137
RESTING ON THE BREATH.
388
00:16:22,172 --> 00:16:26,482
FEEL THE WHOLE BODY BREATHING.
389
00:16:29,793 --> 00:16:30,862
GOOD.
390
00:16:30,896 --> 00:16:32,172
LET'S TRY ONCE,
391
00:16:32,206 --> 00:16:34,655
THE WHOLE THING
ON THE RIGHT SIDE.
392
00:16:34,689 --> 00:16:36,241
INHALE.
393
00:16:36,275 --> 00:16:38,034
EXHALE THE HANDS BACK.
394
00:16:38,068 --> 00:16:41,793
BREATHE IN,
PREPARING FOR YOGA MUDRA.
395
00:16:41,827 --> 00:16:44,586
EXHALE. OVER YOU GO.
396
00:16:44,620 --> 00:16:47,379
INHALE, CROUCH.
397
00:16:47,413 --> 00:16:50,034
EXHALE, HANDS PREPARE.
398
00:16:50,068 --> 00:16:54,034
LIFT THE TAIL AS YOU BREATHE IN,
399
00:16:54,068 --> 00:16:55,517
AND EXHALE.
400
00:16:55,551 --> 00:16:57,586
GO FOR THE BALANCE.
401
00:16:57,620 --> 00:16:59,206
GOOD.
402
00:16:59,241 --> 00:17:00,379
INHALE.
403
00:17:00,413 --> 00:17:02,448
LIFT YOUR TAIL
AS THE HEELS COME TO THE FLOOR.
404
00:17:02,482 --> 00:17:04,965
EXHALE. RELAX THE NECK.
405
00:17:05,000 --> 00:17:06,896
INHALE ALL THE WAY UP.
406
00:17:09,482 --> 00:17:12,551
EXHALE, KNEE TO CHEST.
407
00:17:12,586 --> 00:17:15,103
INHALE.
PREPARE FOR WARRIOR THREE.
408
00:17:15,137 --> 00:17:16,344
EXHALE.
409
00:17:16,379 --> 00:17:19,034
REACH THE ARMS FORWARD,
STRONG BELLY.
410
00:17:19,068 --> 00:17:21,413
INHALE. LIFT YOUR KNEE.
411
00:17:21,448 --> 00:17:24,103
EXHALE. EXTEND THE LEG.
412
00:17:24,137 --> 00:17:27,586
INHALE.
LIFT AND TOUCH THE PALMS.
413
00:17:27,620 --> 00:17:30,862
EXHALE, NAMASTE.
414
00:17:30,896 --> 00:17:32,413
WELL DONE.
415
00:17:34,517 --> 00:17:37,620
WE'LL CLOSE HERE
WITH THE HANDS AT THE HEART,
416
00:17:37,655 --> 00:17:39,689
BOWING.
417
00:17:42,482 --> 00:17:45,379
CONTINUE TO OBSERVE YOUR BREATH
DURING THE BREAK,
418
00:17:45,413 --> 00:17:48,344
AND WE'LL COME BACK
FOR SAVASANA AND RELAXATION.
419
00:18:02,551 --> 00:18:04,103
THE FIRST RELEASE POSE,
420
00:18:04,137 --> 00:18:06,000
FEET APART
AND THE KNEES TOGETHER,
421
00:18:06,034 --> 00:18:08,379
AND THE ARMS DRAPING THE CHEST.
422
00:18:08,413 --> 00:18:11,034
BREATHING.
423
00:18:11,068 --> 00:18:14,517
RELEASING THE ARMS
AND SEPARATING THE KNEES.
424
00:18:14,551 --> 00:18:16,034
NOW, AS YOU BREATHE IN,
425
00:18:16,068 --> 00:18:19,000
PRESS YOUR TAILBONE DOWN
AND LIFT YOUR BELLY.
426
00:18:19,034 --> 00:18:24,620
AS YOU EXHALE,
PRESS THE BELLY DOWN.
427
00:18:24,655 --> 00:18:27,172
INHALING, LIFTING ALL THE WAY UP
TO BRIDGE POSE,
428
00:18:27,206 --> 00:18:32,379
AND EXHALE, ROLLING DOWN,
ONE VERTEBRA AT A TIME.
429
00:18:32,413 --> 00:18:34,034
AGAIN.
430
00:18:34,068 --> 00:18:37,206
INHALE FORWARD
ONTO THE TAILBONE.
431
00:18:37,241 --> 00:18:38,965
EXHALE.
432
00:18:39,000 --> 00:18:42,000
PRESS YOUR BELLY DOWN
AND TUCK THE TAIL.
433
00:18:42,034 --> 00:18:43,896
INHALE.
434
00:18:43,931 --> 00:18:47,482
PEEL THE SPINE OFF THE FLOOR,
LIFTING,
435
00:18:47,517 --> 00:18:50,103
AND EXHALE, ROLLING DOWN.
436
00:18:50,137 --> 00:18:54,517
LAST TIME, BREATHING IN.
437
00:18:54,551 --> 00:18:56,034
BREATHING OUT.
438
00:18:56,068 --> 00:18:58,137
PRESS YOUR BELLY DOWN.
439
00:18:58,172 --> 00:19:02,241
BREATHING IN,
LIFTING UP TO BRIDGE POSE.
440
00:19:02,275 --> 00:19:04,000
THIS TIME, WE'LL STAY.
441
00:19:04,034 --> 00:19:05,862
TUCK YOUR SHOULDERS TOGETHER.
442
00:19:05,896 --> 00:19:08,206
INTERLACE THE FINGERS.
443
00:19:08,241 --> 00:19:14,000
PRESS YOUR KNEES FORWARD
AND YOUR FEET DOWN.
444
00:19:14,034 --> 00:19:16,413
BREATHING.
445
00:19:16,448 --> 00:19:19,068
RELEASE THE HANDS NOW
AND SEPARATE THE SHOULDERS,
446
00:19:19,103 --> 00:19:22,241
AND REALLY TUCK
AS YOU ROLL DOWN,
447
00:19:22,275 --> 00:19:25,034
AND BRING THE HANDS
ONTO THE BELLY.
448
00:19:25,068 --> 00:19:27,344
SEPARATE THE KNEES,
449
00:19:27,379 --> 00:19:31,896
THE SOLES OF THE FEET
FALLING OPEN,
450
00:19:31,931 --> 00:19:35,103
LETTING GO...
451
00:19:40,310 --> 00:19:41,862
AND CHANGE.
452
00:19:41,896 --> 00:19:43,793
BRING THE KNEES
INTO YOUR CHEST NOW.
453
00:19:43,827 --> 00:19:46,275
HUG THE KNEES,
454
00:19:46,310 --> 00:19:51,379
TAIL DROPPING,
BACK OF THE NECK SOFT.
455
00:19:51,413 --> 00:19:54,758
HAMSTRING STRETCH
ON YOUR RIGHT SIDE.
456
00:19:54,793 --> 00:19:57,896
LENGTHEN THE BACK
OF THE RIGHT LEG.
457
00:19:57,931 --> 00:20:01,172
LIFT YOUR HEAD UP,
458
00:20:01,206 --> 00:20:04,482
AND DRAW THE LEG IN
JUST A LITTLE BIT.
459
00:20:04,517 --> 00:20:06,758
NOW TRY TO LEAVE THE LEG
WHERE IT IS
460
00:20:06,793 --> 00:20:09,965
AS YOU EXTEND THE OPPOSITE LEG
TO THE FLOOR
461
00:20:10,000 --> 00:20:12,241
AND RELAX THE NECK.
462
00:20:12,275 --> 00:20:13,448
GOOD.
463
00:20:13,482 --> 00:20:15,896
RELEASE TO KNEE-DOWN TWIST,
464
00:20:15,931 --> 00:20:18,344
FOLDING THE RIGHT KNEE
OVER THE BODY
465
00:20:18,379 --> 00:20:20,896
AND LOOKING TO THE OTHER SIDE.
466
00:20:20,931 --> 00:20:23,103
NOW, AS YOU RETURN TO YOUR BACK,
467
00:20:23,137 --> 00:20:25,896
THE RIGHT ANKLE
ON THE LEFT KNEE,
468
00:20:25,931 --> 00:20:28,241
THE RIGHT HAND COMES
BETWEEN YOUR LEGS
469
00:20:28,275 --> 00:20:31,793
AND MEETS THE LEFT HAND
WITH THE FINGERS INTERLACED.
470
00:20:31,827 --> 00:20:34,965
GENTLY PULL THE KNEES
INTO THE CHEST.
471
00:20:35,000 --> 00:20:36,655
BREATHE...
472
00:20:40,551 --> 00:20:42,379
AND CHANGE.
473
00:20:42,413 --> 00:20:44,379
LEFT LEG EXTEND NOW.
474
00:20:46,000 --> 00:20:48,275
LIFTING THE HEAD,
475
00:20:48,310 --> 00:20:52,620
AND GENTLY PULLING THE LEG IN.
476
00:20:52,655 --> 00:20:54,551
NOW RETURN THE HEAD
TO THE FLOOR
477
00:20:54,586 --> 00:20:57,896
AND EXTEND THE OPPOSITE LEG,
LONG.
478
00:20:57,931 --> 00:21:03,965
BREATHING IN WITH THE LEGS...
479
00:21:04,000 --> 00:21:06,689
AND RELEASE TO KNEE-DOWN TWIST,
480
00:21:06,724 --> 00:21:09,034
THE LEFT KNEE FOLDING OVER,
481
00:21:09,068 --> 00:21:12,827
STRETCHING THROUGH THE LOW BACK
AND THE SHOULDER,
482
00:21:12,862 --> 00:21:15,517
AND RETURNING TO YOUR BACK
483
00:21:15,551 --> 00:21:18,448
WITH THE LEFT ANKLE
ON THE RIGHT KNEE,
484
00:21:18,482 --> 00:21:21,103
LEFT HAND BETWEEN THE LEGS.
485
00:21:21,137 --> 00:21:25,068
INTERLACE THE FINGERS
AND PULL IN.
486
00:21:25,103 --> 00:21:28,586
BREATHE.
487
00:21:28,620 --> 00:21:31,551
RELEASE NOW.
488
00:21:31,586 --> 00:21:34,068
RELAX YOUR LEGS OUT,
489
00:21:34,103 --> 00:21:36,862
AND TURN THE PALMS UP,
490
00:21:36,896 --> 00:21:42,482
AND LET THE WHOLE BODY NOW
SINK DOWN INTO THE MAT,
491
00:21:42,517 --> 00:21:46,586
FROM THE FEET
ALL THE WAY UP THROUGH THE LEGS
492
00:21:46,620 --> 00:21:48,896
TO THE HIPS,
493
00:21:48,931 --> 00:21:51,241
LETTING GO,
494
00:21:51,275 --> 00:21:53,689
AND FROM THE FINGERS,
ALL THE WAY UP THROUGH THE ARMS
495
00:21:53,724 --> 00:21:57,034
AND WAY INTO THE SHOULDERS,
496
00:21:57,068 --> 00:21:59,344
LETTING GO.
497
00:21:59,379 --> 00:22:05,551
NOW THE FACE, THE SKULL,
AND EVEN THE HAIR,
498
00:22:05,586 --> 00:22:07,689
SOFTENING...
499
00:22:13,034 --> 00:22:16,586
AND NOW WITH ONE BREATH,
WAKE YOURSELF UP.
500
00:22:16,620 --> 00:22:18,620
A DEEP BREATH IN.
501
00:22:18,655 --> 00:22:20,965
WIGGLE THE FINGERS
AND THE TOES,
502
00:22:21,000 --> 00:22:23,379
SQUEEZE AND RELEASE THE HANDS.
503
00:22:23,413 --> 00:22:26,379
RUB THE HANDS TOGETHER BRISKLY
UNTIL THEY'RE HOT,
504
00:22:26,413 --> 00:22:28,586
AND BRING THE HANDS
ONTO THE EYES,
505
00:22:28,620 --> 00:22:31,034
AND WASH THE FACE,
506
00:22:31,068 --> 00:22:34,793
AND THEN COME BACK TO SIT.
507
00:22:34,827 --> 00:22:36,931
TURN THE PALMS UP,
508
00:22:36,965 --> 00:22:39,586
AND BRING THE THUMB
AND THE INDEX FINGER TOGETHER,
509
00:22:39,620 --> 00:22:42,137
TOUCHING LIGHTLY.
510
00:22:42,172 --> 00:22:44,206
LIFT YOUR CHEST,
511
00:22:44,241 --> 00:22:48,655
AND RELAX THE WHOLE BODY.
512
00:22:48,689 --> 00:22:51,551
SUPER ALERT.
513
00:22:51,586 --> 00:22:54,689
ABSOLUTELY CALM.
514
00:22:54,724 --> 00:22:59,620
WE'LL CLOSE HERE WITH A BOW.
515
00:22:59,655 --> 00:23:04,827
NAMASTE.
516
00:23:04,862 --> 00:23:07,724
LET US MEET IN A SPACE
WITH NO FENCES,
517
00:23:07,758 --> 00:23:09,517
ENDLESS SKY,
518
00:23:09,551 --> 00:23:11,965
BOUNDLESS POTENTIAL,
519
00:23:12,000 --> 00:23:13,862
OPENING FROM THE HEART.
33687
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