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1
00:00:08,448 --> 00:00:09,862
IN NAMASTE YOGA,
2
00:00:09,896 --> 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 --> 00:00:39,793
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:39,827 --> 00:00:41,965
LET'S BEGIN WITH A WARM-UP,
13
00:00:42,000 --> 00:00:45,000
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:45,034 --> 00:00:47,586
AWAKENING WITH BREATH.
15
00:00:59,862 --> 00:01:01,310
HERE'S OUR WARM-UP.
16
00:01:01,344 --> 00:01:03,137
BEGIN SITTING CROSS-LEGGED,
17
00:01:03,172 --> 00:01:07,000
GROUNDING, CENTRING, BREATHING.
18
00:01:07,034 --> 00:01:08,862
DRAW THE RIGHT HAND BACK BEHIND,
19
00:01:08,896 --> 00:01:12,413
CROSS THE LEFT HAND OVER
AND TWIST.
20
00:01:12,448 --> 00:01:14,448
AND REACHING UP NOW,
21
00:01:14,482 --> 00:01:15,620
INHALE BREATH,
22
00:01:15,655 --> 00:01:17,793
LIFTING THE RIGHT ARM,
23
00:01:17,827 --> 00:01:21,034
EXHALING DOWN DEEP
INTO THE SIDE BEND
24
00:01:21,068 --> 00:01:23,827
AND RELEASE.
25
00:01:23,862 --> 00:01:26,275
TWIST TO THE OTHER SIDE.
26
00:01:26,310 --> 00:01:29,482
EXHALE DEEPEN.
27
00:01:29,517 --> 00:01:32,620
INHALE, LEFT ARM LIFTS.
28
00:01:32,655 --> 00:01:34,655
AND EXHALE OVER.
29
00:01:37,793 --> 00:01:39,827
GOOD.
30
00:01:39,862 --> 00:01:41,724
NOW PREPARE FOR BOAT POSE.
31
00:01:41,758 --> 00:01:43,103
LIFT YOUR LEGS,
32
00:01:43,137 --> 00:01:45,206
AND AS YOU EXTEND
THE LEGS UPWARD,
33
00:01:45,241 --> 00:01:48,931
KEEP YOUR CHEST HIGH
AND THE SHOULDERS DOWN.
34
00:01:48,965 --> 00:01:53,275
AND RELEASE, CROSSING THE LEGS
AND FOLDING FORWARD,
35
00:01:53,310 --> 00:01:57,413
DRAPING THE HEAD DOWN
TOWARDS THE FLOOR.
36
00:01:57,448 --> 00:01:59,724
AND COMING UP,
37
00:01:59,758 --> 00:02:02,068
AND WE'LL TRANSITION ON
TO HANDS AND KNEES
38
00:02:02,103 --> 00:02:04,793
FOR CAT ROLLING.
39
00:02:04,827 --> 00:02:08,310
BREATHING IN,
LIFT YOUR TAIL, LIFT THE HEAD.
40
00:02:08,344 --> 00:02:11,689
AND AS YOU BREATHE OUT,
TUCK YOUR TAIL.
41
00:02:11,724 --> 00:02:15,482
PRESS YOUR PALMS DOWN
AND LOOK BETWEEN THE LEGS.
42
00:02:15,517 --> 00:02:19,482
AGAIN. INHALE TO CAT LIFT.
43
00:02:19,517 --> 00:02:22,793
AND EXHALE TO CAT.
44
00:02:22,827 --> 00:02:23,827
ONE LAST TIME.
45
00:02:23,862 --> 00:02:25,172
BREATHING IN,
46
00:02:25,206 --> 00:02:27,103
SHOULDERS AWAY FROM THE EARS,
47
00:02:27,137 --> 00:02:28,103
AND BREATHING OUT,
48
00:02:28,137 --> 00:02:31,034
SHOULDERS WIDE
AS THE HEAD DROPS.
49
00:02:31,068 --> 00:02:33,103
HOLDING HERE.
50
00:02:33,137 --> 00:02:36,724
CAT POSE.
51
00:02:36,758 --> 00:02:38,586
NOW TO CAT LIFT.
52
00:02:38,620 --> 00:02:40,586
LIFTING YOUR TAIL,
53
00:02:40,620 --> 00:02:42,172
LIFTING THE HEAD.
54
00:02:42,206 --> 00:02:45,448
RELAX DOWN TO CHILD'S POSE.
55
00:02:45,482 --> 00:02:48,034
WE'LL DO CAT SERIES TWO.
56
00:02:48,068 --> 00:02:50,724
IF YOU DON'T KNOW IT,
YOU CAN WATCH.
57
00:02:50,758 --> 00:02:52,034
LET'S TRY IT.
58
00:02:52,068 --> 00:02:55,586
BREATHING IN, CAT TO CAT LIFT.
59
00:02:55,620 --> 00:02:58,724
AS YOU EXHALE, DOWN-FACE DOG.
60
00:02:58,758 --> 00:02:59,827
TRY AGAIN.
61
00:02:59,862 --> 00:03:01,379
LIFT YOUR HEELS
AND COME FORWARD,
62
00:03:01,413 --> 00:03:04,068
CAT TO CAT LIFT.
63
00:03:04,103 --> 00:03:06,517
NOW DOWN-FACE DOG
WITH THE TAIL HIGH,
64
00:03:06,551 --> 00:03:08,137
THE HEAD BETWEEN THE ARMS.
65
00:03:08,172 --> 00:03:09,586
LAST TIME.
66
00:03:09,620 --> 00:03:12,137
CAT TO CAT LIFT, INHALE.
67
00:03:12,172 --> 00:03:16,793
EXHALE TO DOWN DOG,
AND WE'LL STAY AND BREATHE.
68
00:03:16,827 --> 00:03:23,275
LENGTHENING, DEEPENING,
AND RELEASE TO CHILD'S POSE.
69
00:03:23,310 --> 00:03:25,793
ROLL UP TO HERO'S POSE,
70
00:03:25,827 --> 00:03:29,206
LISTING YOUR CHEST
AND DROPPING THE SHOULDERS.
71
00:03:29,241 --> 00:03:30,965
AND BRING THE HANDS
BACK BEHIND YOU,
72
00:03:31,000 --> 00:03:32,965
INTERLACING THE FINGERS,
73
00:03:33,000 --> 00:03:34,793
AND SQUEEZE
THE SHOULDER BLADES TOGETHER
74
00:03:34,827 --> 00:03:36,896
AS YOU LIFT YOUR CHEST.
75
00:03:36,931 --> 00:03:38,689
EXHALE FORWARD,
76
00:03:38,724 --> 00:03:40,586
ROLL ALONG
TO THE TOP OF THE HEAD,
77
00:03:40,620 --> 00:03:43,241
LIFTING YOUR TAIL.
78
00:03:43,275 --> 00:03:46,103
AND NOW RELEASE
OUT OF YOGA MUDRA
79
00:03:46,137 --> 00:03:49,413
AND COME BACK TO HERO'S POSE.
80
00:03:49,448 --> 00:03:52,137
HERO ROLL-IN.
81
00:03:52,172 --> 00:03:55,724
LIFT THE CHEST
AS YOU EXHALE DOWN
82
00:03:55,758 --> 00:03:59,172
AND ROLL UP AS YOU BREATHE IN.
83
00:03:59,206 --> 00:04:00,448
ONE LAST TIME,
84
00:04:00,482 --> 00:04:03,551
EXHALING DOWN...
85
00:04:03,586 --> 00:04:06,551
INHALE ROLL-UP.
86
00:04:06,586 --> 00:04:09,965
LIFT YOUR CHEST
AND DROP YOUR SHOULDERS,
87
00:04:10,000 --> 00:04:11,586
AND BREATHE,
88
00:04:11,620 --> 00:04:13,827
DRAWING THE HANDS
TO THE HEART CENTRE.
89
00:04:13,862 --> 00:04:17,172
WE'LL CLOSE WITH A BOW.
90
00:04:17,206 --> 00:04:21,068
AND WHEN WE COME BACK,
WE'LL DO THE SPRING WIND SERIES,
91
00:04:21,103 --> 00:04:22,931
AND IT STARTS
IN THE MIDDLE OF THE MAT,
92
00:04:22,965 --> 00:04:27,000
WITH THE MAT FACING FORWARD.
93
00:04:38,000 --> 00:04:40,827
THE SPRING WIND SERIES
IS AN ADVANCED PRACTICE,
94
00:04:40,862 --> 00:04:42,379
SO PLEASE TAKE CARE.
95
00:04:42,413 --> 00:04:44,517
WE USE LOTUS AS OUR LINK.
96
00:04:44,551 --> 00:04:45,965
WITH THE PALMS DOWN,
97
00:04:46,000 --> 00:04:48,310
REACH THE ARMS UP
AND CROSS AT THE WRISTS.
98
00:04:48,344 --> 00:04:51,551
EXHALE,
UNFURL THE HANDS IN CENTRE.
99
00:04:51,586 --> 00:04:53,034
TRY ONE MORE TIME.
100
00:04:53,068 --> 00:04:55,206
BREATHING IN...
101
00:04:55,241 --> 00:04:56,724
AND BREATHING OUT.
102
00:04:56,758 --> 00:04:58,034
LET'S BEGIN.
103
00:04:58,068 --> 00:05:02,310
INHALE YOUR ARMS
OUT TO THE SIDES.
104
00:05:02,344 --> 00:05:04,758
AND EXHALE, CROUCHING DOWN.
105
00:05:04,793 --> 00:05:06,275
WE'LL DEEPEN HERE.
106
00:05:06,310 --> 00:05:09,310
BRING YOUR HANDS TO THE FLOOR
AND LIFT THE HEELS SLIGHTLY.
107
00:05:09,344 --> 00:05:10,517
AS YOU EXHALE,
108
00:05:10,551 --> 00:05:11,758
DROP THE HEELS
109
00:05:11,793 --> 00:05:13,344
AND BRING YOUR HANDS
TO THE THIRD EYE.
110
00:05:13,379 --> 00:05:14,517
TRY AGAIN.
111
00:05:14,551 --> 00:05:16,586
BREATHING IN...
112
00:05:16,620 --> 00:05:18,448
AND BREATHING OUT.
113
00:05:18,482 --> 00:05:20,827
WE'LL STAY IN THE CROUCH NOW
AND BREATHE.
114
00:05:20,862 --> 00:05:22,862
IF YOUR HEELS
DO NOT REACH THE FLOOR,
115
00:05:22,896 --> 00:05:26,206
THEN LEAVE YOUR HANDS
ON THE FLOOR.
116
00:05:26,241 --> 00:05:27,482
VERY NICE.
117
00:05:27,517 --> 00:05:29,896
NOW STRAIGHTEN THE LEGS
AS YOU BREATHE IN,
118
00:05:29,931 --> 00:05:32,655
AND AS YOU EXHALE,
DROP THE HEAD DOWN.
119
00:05:32,689 --> 00:05:35,034
BREATHING IN,
COME ALL THE WAY UP TO CENTRE,
120
00:05:35,068 --> 00:05:36,620
TOUCHING THE PALMS,
121
00:05:36,655 --> 00:05:38,862
AND EXHALE, HANDS TO THE HEART.
122
00:05:38,896 --> 00:05:41,655
LOTUS LINK DOWN, BREATHING IN.
123
00:05:41,689 --> 00:05:44,862
PALMS FACE OUT
AND THE WRISTS CROSS.
124
00:05:44,896 --> 00:05:47,448
EXHALE, UNFURLING.
125
00:05:47,482 --> 00:05:48,724
TRY AGAIN.
126
00:05:48,758 --> 00:05:51,724
BREATHING IN...
127
00:05:51,758 --> 00:05:54,241
BREATHING OUT.
128
00:05:54,275 --> 00:05:56,724
GOOD. ONE MORE TIME.
129
00:05:56,758 --> 00:06:00,034
THIS TIME, BRING THE HANDS
JUST TO THE HEART CENTRE...
130
00:06:00,068 --> 00:06:03,793
AND REACH OUT
AS YOU BREATHE IN.
131
00:06:03,827 --> 00:06:05,931
AS YOU BREATHE OUT,
132
00:06:05,965 --> 00:06:07,379
FLOATING DOWN.
133
00:06:07,413 --> 00:06:08,931
NOW WATCH THE ROLL-BACK.
134
00:06:08,965 --> 00:06:11,655
SUPPORT YOUR LOW BACK
AS YOU ROLL...
135
00:06:11,689 --> 00:06:14,586
AND STAY FOR THE EXHALE BREATH.
136
00:06:14,620 --> 00:06:16,448
AND ON THE INHALE BREATH,
137
00:06:16,482 --> 00:06:17,827
YOU ROLL FORWARD
138
00:06:17,862 --> 00:06:21,275
WITH THE RIGHT LEG EXTENDED
FOR HEAD TO KNEE POSE.
139
00:06:21,310 --> 00:06:23,655
BREATHE IN AND LIFT YOUR CHEST.
140
00:06:23,689 --> 00:06:27,000
AND AS YOU BREATHE OUT,
DRAW THE HAND ACROSS THE LEG,
141
00:06:27,034 --> 00:06:29,241
AND PERHAPS
ALL THE WAY TO THE FOOT.
142
00:06:29,275 --> 00:06:30,344
TRY AGAIN.
143
00:06:30,379 --> 00:06:32,448
BREATHE IN, LIFTING YOUR CHEST,
144
00:06:32,482 --> 00:06:34,103
AND EXHALE, TUCK THE CHIN,
145
00:06:34,137 --> 00:06:36,517
AND REACH
OFF THE BACK OF THE HEAD.
146
00:06:36,551 --> 00:06:38,620
NOW STAY AND BREATHE
IN HEAD TO KNEE POSE,
147
00:06:38,655 --> 00:06:40,655
REALLY DROPPING
THE LEFT BUTTOCKS DOWN
148
00:06:40,689 --> 00:06:42,586
AND FEELING THE BACK LONG.
149
00:06:42,620 --> 00:06:44,068
WATCH OR FOLLOW.
150
00:06:44,103 --> 00:06:47,758
ROLL BACK AS YOU BREATHE IN,
HANDS ON TO THE LOW BACK.
151
00:06:47,793 --> 00:06:50,034
GOOD. NOW ROLL FORWARD,
152
00:06:50,068 --> 00:06:52,482
AND WE COME ALL THE WAY
TO THE FEET THIS TIME,
153
00:06:52,517 --> 00:06:54,965
PUSHING OFF WITH THE HANDS,
154
00:06:55,000 --> 00:06:57,344
AND DROPPING THE HEAD
AS YOU EXHALE.
155
00:06:57,379 --> 00:07:00,689
INHALE UP.
156
00:07:00,724 --> 00:07:03,724
EXHALE.
CIRCLE THE HANDS TO THE HEART.
157
00:07:03,758 --> 00:07:04,896
LOTUS LINK.
158
00:07:04,931 --> 00:07:08,172
BREATHING IN,
CROSSING AT THE WRISTS,
159
00:07:08,206 --> 00:07:11,413
AND BREATHING OUT, UNFURLING.
160
00:07:11,448 --> 00:07:13,172
AS WE LEARN THE SEQUENCE,
161
00:07:13,206 --> 00:07:16,517
STAY SOFT,
BE GENTLE WITH YOURSELF.
162
00:07:19,241 --> 00:07:20,862
ONE LAST TIME.
163
00:07:20,896 --> 00:07:23,000
THIS TIME,
THE HANDS ARE JUST AT THE HEART,
164
00:07:23,034 --> 00:07:24,758
AND HERE WE GO.
165
00:07:24,793 --> 00:07:28,310
BREATHE IN AND OPEN THE HEART.
166
00:07:28,344 --> 00:07:30,172
EXHALE,
COMING DOWN TO THE CROUCH,
167
00:07:30,206 --> 00:07:32,482
WITH THE HANDS
AT THE THIRD EYE.
168
00:07:32,517 --> 00:07:35,344
NOW ROLL BACK, BREATHING IN.
169
00:07:35,379 --> 00:07:39,068
HOLD FOR THE EXHALE BREATH.
170
00:07:39,103 --> 00:07:40,620
INHALE, COME FORWARD,
171
00:07:40,655 --> 00:07:45,241
THE LEFT LEG EXTENDED
AND THE RIGHT KNEE BENT.
172
00:07:45,275 --> 00:07:47,068
GOOD. HEAD TO KNEE POSE.
173
00:07:47,103 --> 00:07:49,275
INHALE AND LIFT YOUR CHEST.
174
00:07:49,310 --> 00:07:50,793
EXHALE,
175
00:07:50,827 --> 00:07:53,724
THE RIGHT HAND COMES ACROSS
TO THE FOOT IF YOU CAN REACH.
176
00:07:53,758 --> 00:07:55,965
AND TRY AGAIN LIFTING.
177
00:07:56,000 --> 00:07:59,724
THIS TIME, CONCENTRATE
ON LENGTHENING THE SPINE.
178
00:07:59,758 --> 00:08:02,000
STAY AND BREATHE.
179
00:08:04,206 --> 00:08:06,206
GOOD. PREPARE FOR ROLL-BACK.
180
00:08:06,241 --> 00:08:08,103
THE HANDS COME BACK BEHIND YOU.
181
00:08:08,137 --> 00:08:10,448
AND SUPPORT YOURSELF
AS YOU ROLL.
182
00:08:10,482 --> 00:08:13,689
STAY FOR THE EXHALE BREATH.
183
00:08:13,724 --> 00:08:15,206
AND COMING BACK TO CENTRE,
184
00:08:15,241 --> 00:08:17,103
PUSHING OFF TO STAND UP,
185
00:08:17,137 --> 00:08:18,724
LIFT YOUR HIPS.
186
00:08:18,758 --> 00:08:21,241
EXHALE, DROP THE HEAD.
187
00:08:21,275 --> 00:08:22,379
GOOD.
188
00:08:22,413 --> 00:08:25,275
REACH UP ON THE INHALE BREATH,
PALMS TOUCH.
189
00:08:25,310 --> 00:08:27,689
EXHALE TO NAMASTE.
190
00:08:27,724 --> 00:08:29,655
AND NOW LOTUS,
191
00:08:29,689 --> 00:08:31,896
INHALING UP TO CROSS THE WRISTS
192
00:08:31,931 --> 00:08:35,034
AND EXHALING,
THE HANDS COME DOWN AND IN.
193
00:08:35,068 --> 00:08:36,482
AND UNFURL.
194
00:08:36,517 --> 00:08:38,344
AGAIN.
195
00:08:38,379 --> 00:08:41,758
TRY TO MOVE FROM YOUR CENTRE,
FROM YOUR CORE.
196
00:08:41,793 --> 00:08:45,137
LAST TIME, BREATHING IN.
197
00:08:45,172 --> 00:08:48,034
AND THE HANDS JUST TO THE HEART
TO BEGIN.
198
00:08:48,068 --> 00:08:52,000
BREATHING IN, OPEN THE ARMS.
199
00:08:52,034 --> 00:08:55,241
BREATHING OUT,
FLOATING DOWN TO YOUR CROUCH.
200
00:08:55,275 --> 00:08:58,758
NOW THE ROLL-BACK, WITH CARE.
201
00:08:58,793 --> 00:09:02,620
HOLD.
202
00:09:02,655 --> 00:09:04,379
AND ROLL FORWARD.
203
00:09:04,413 --> 00:09:06,034
THE RIGHT LEG EXTENDED,
204
00:09:06,068 --> 00:09:07,827
WE COME BACK
TO HEAD TO KNEE POSE
205
00:09:07,862 --> 00:09:09,724
WITH YOUR EXHALE BREATH.
206
00:09:09,758 --> 00:09:11,413
NOW WE CONTINUE.
207
00:09:11,448 --> 00:09:16,172
DRAW YOUR LEFT FOOT IN
AND TWIST TO YOUR LEFT--
208
00:09:16,206 --> 00:09:17,827
SAGE TWIST.
209
00:09:17,862 --> 00:09:18,793
TRY AGAIN.
210
00:09:18,827 --> 00:09:20,310
INHALE, FACE FORWARD,
211
00:09:20,344 --> 00:09:22,551
AND DEEPEN INTO THE TWIST
212
00:09:22,586 --> 00:09:25,103
BY PULLING THE BELLY
INTO THE SPINE.
213
00:09:25,137 --> 00:09:26,862
TRY AGAIN.
214
00:09:26,896 --> 00:09:30,379
THIS TIME, IF YOU CAN,
CROSS THE ELBOW OVER THE KNEE,
215
00:09:30,413 --> 00:09:32,620
AND THAT'S A VERY DEEP TWIST.
216
00:09:32,655 --> 00:09:35,103
GOOD.
217
00:09:35,137 --> 00:09:39,517
AND RELEASE OUT OF THE POSE,
PREPARING TO ROLL BACK.
218
00:09:39,551 --> 00:09:41,896
BREATHE IN.
219
00:09:41,931 --> 00:09:44,724
STAY FOR YOUR EXHALE BREATH.
220
00:09:44,758 --> 00:09:45,793
AND THE INHALE BREATH,
221
00:09:45,827 --> 00:09:47,103
WE COME BACK TO STANDING
222
00:09:47,137 --> 00:09:50,034
BY PUSHING OFF,
LIFTING YOUR HIPS.
223
00:09:50,068 --> 00:09:53,206
AND EXHALE,
DROP YOUR HEAD DOWN.
224
00:09:53,241 --> 00:09:55,620
INHALE ALL THE WAY UP...
225
00:09:55,655 --> 00:09:58,896
AND EXHALE TO NAMASTE.
226
00:09:58,931 --> 00:10:01,758
INHALE, PALMS FACE OUT.
227
00:10:01,793 --> 00:10:03,724
CROSS YOUR WRISTS.
228
00:10:03,758 --> 00:10:06,827
EXHALE,
UNFURL THE LOTUS FLOWER.
229
00:10:06,862 --> 00:10:11,034
TRY AGAIN.
230
00:10:11,068 --> 00:10:13,551
THIS TIME, JUST TO THE HEART.
231
00:10:13,586 --> 00:10:15,827
INHALE UP
232
00:10:15,862 --> 00:10:18,275
AND EXHALE HANDS
TO THE HEART CENTRE
233
00:10:18,310 --> 00:10:23,172
TO OPEN WITH YOUR INHALE BREATH.
234
00:10:23,206 --> 00:10:26,827
EXHALING, FLOATING DOWN,
HANDS TO THE THIRD EYE.
235
00:10:26,862 --> 00:10:30,413
INHALE, ROLL BACK.
236
00:10:30,448 --> 00:10:34,000
HOLDING FOR THE EXHALE.
237
00:10:34,034 --> 00:10:37,551
INHALE,
LEFT LEG EXTENDS FORWARD.
238
00:10:37,586 --> 00:10:40,344
AND EXHALE, HEAD TO KNEE POSE.
239
00:10:40,379 --> 00:10:41,551
GOOD.
240
00:10:41,586 --> 00:10:43,413
NOW DRAW THE RIGHT KNEE UP,
241
00:10:43,448 --> 00:10:47,896
AND WE'LL TWIST TO THE RIGHT,
EXHALING INTO THE TWIST.
242
00:10:47,931 --> 00:10:50,586
INHALE, FACE FORWARD,
LIFT YOUR CHEST,
243
00:10:50,620 --> 00:10:52,275
AND TRY AGAIN WITH THE TWIST,
244
00:10:52,310 --> 00:10:54,931
KEEPING THE BACK
AS STRAIGHT AS YOU CAN.
245
00:10:54,965 --> 00:10:56,344
GOOD. ONE MORE TIME.
246
00:10:56,379 --> 00:10:57,655
BREATHE IN,
247
00:10:57,689 --> 00:11:00,103
AND CROSS THE ELBOW OVER
IF YOU CAN,
248
00:11:00,137 --> 00:11:02,517
AND TWIST DEEPER.
249
00:11:02,551 --> 00:11:05,448
ATTEMPT A STRAIGHT BACK
AS WE HOLD HERE,
250
00:11:05,482 --> 00:11:09,034
USING YOUR BACK HAND TO LIFT.
251
00:11:09,068 --> 00:11:12,655
RELEASE AND ROLL BACK,
BREATHING IN...
252
00:11:12,689 --> 00:11:14,965
AND BREATHE OUT WHERE YOU ARE.
253
00:11:15,000 --> 00:11:16,793
NOW INHALE, ROLL FORWARD,
254
00:11:16,827 --> 00:11:18,413
AND PUSH YOUR HANDS
INTO THE FLOOR
255
00:11:18,448 --> 00:11:20,000
TO LIFT YOUR HIPS.
256
00:11:20,034 --> 00:11:22,586
EXHALE, DROP YOUR HEAD.
257
00:11:22,620 --> 00:11:26,620
INHALE ALL THE WAY UP,
TOUCHING THE PALMS.
258
00:11:26,655 --> 00:11:29,586
AND EXHALE TO NAMASTE.
259
00:11:29,620 --> 00:11:33,068
BREATHING IN...
260
00:11:33,103 --> 00:11:37,206
AND BREATHING OUT.
261
00:11:37,241 --> 00:11:39,034
AGAIN, INHALE UP...
262
00:11:39,068 --> 00:11:40,931
AND THIS TIME,
263
00:11:40,965 --> 00:11:42,931
THE HANDS
JUST TO THE HEART CENTRE
264
00:11:42,965 --> 00:11:43,655
TO CONTINUE.
265
00:11:43,689 --> 00:11:44,827
INHALE.
266
00:11:44,862 --> 00:11:46,586
REACH THE CHEST. OPEN.
267
00:11:46,620 --> 00:11:50,275
AND EXHALE, FLOATING DOWN.
268
00:11:50,310 --> 00:11:53,275
NOW ROLL BACK. BE CAREFUL.
269
00:11:53,310 --> 00:11:54,965
HOLD.
270
00:11:57,172 --> 00:11:59,034
AND ROLLING FORWARD,
271
00:11:59,068 --> 00:12:01,241
YOUR RIGHT LEG EXTENDED,
272
00:12:01,275 --> 00:12:03,793
EXHALE TO HEAD TO KNEE POSE.
273
00:12:03,827 --> 00:12:07,379
INHALE, DRAW THE KNEE UP,
PLACING THE FOOT DOWN.
274
00:12:07,413 --> 00:12:10,068
EXHALE, INTO YOUR TWIST.
275
00:12:10,103 --> 00:12:12,448
BREATHE IN.
276
00:12:12,482 --> 00:12:13,482
LIFT YOUR LEFT ARM,
277
00:12:13,517 --> 00:12:14,896
AND BRING THE ARM
278
00:12:14,931 --> 00:12:16,310
ON THE INSIDE OF THE LEG
AND FORWARD,
279
00:12:16,344 --> 00:12:18,655
AND WRAP THE ARM AROUND THE LEG.
280
00:12:18,689 --> 00:12:19,586
GOOD.
281
00:12:19,620 --> 00:12:21,620
INHALE. LIFT THE CHEST.
282
00:12:21,655 --> 00:12:23,000
AND AS YOU EXHALE,
283
00:12:23,034 --> 00:12:25,724
TRY TO STRAIGHTEN YOUR BACK
AND PULL THE CHIN IN.
284
00:12:25,758 --> 00:12:26,896
TRY AGAIN.
285
00:12:26,931 --> 00:12:28,862
BREATHING IN...
286
00:12:28,896 --> 00:12:30,448
AND BREATHING OUT.
287
00:12:30,482 --> 00:12:33,862
STAY IN THIS VARIATION
OF SAGE POSE AND BREATHE.
288
00:12:33,896 --> 00:12:34,931
THE HANDS EVENTUALLY
289
00:12:34,965 --> 00:12:37,103
WILL BE ABLE
TO CLASP BEHIND YOU,
290
00:12:37,137 --> 00:12:40,103
AND IF NOT, NO PROBLEM.
291
00:12:40,137 --> 00:12:43,413
ROLL BACK NOW. INHALE...
292
00:12:43,448 --> 00:12:47,000
STAYING FOR THE EXHALE.
293
00:12:47,034 --> 00:12:48,482
NOW USE YOUR HANDS
TO PUSH OFF HERE
294
00:12:48,517 --> 00:12:49,896
AS YOU ROLL FORWARD.
295
00:12:49,931 --> 00:12:51,413
LIFT YOUR TAIL.
296
00:12:51,448 --> 00:12:53,862
AND EXHALE, DROP THE HEAD DOWN.
297
00:12:53,896 --> 00:12:56,862
BREATHE IN. COME UP.
298
00:12:56,896 --> 00:12:59,965
AND EXHALE TO NAMASTE.
299
00:13:00,000 --> 00:13:02,413
THE PACE IS FAIRLY RAPID,
300
00:13:02,448 --> 00:13:05,793
SO TWO IN WITH A BREATH...
301
00:13:05,827 --> 00:13:07,827
AND STAY CALM.
302
00:13:07,862 --> 00:13:10,344
TRY AGAIN.
303
00:13:10,379 --> 00:13:12,206
HANDS TO THE HEART CENTRE.
304
00:13:12,241 --> 00:13:14,034
HERE WE GO.
305
00:13:14,068 --> 00:13:17,448
INHALE, REACHING OPEN,
306
00:13:17,482 --> 00:13:21,275
AND EXHALE, FLOATING DOWN,
HANDS TO THE THIRD EYE.
307
00:13:21,310 --> 00:13:24,379
ROLL BACK. INHALE.
308
00:13:24,413 --> 00:13:26,517
EXHALE. STAY.
309
00:13:28,896 --> 00:13:32,413
INHALE. ROLL FORWARD.
YOUR LEFT LEG IS STRAIGHT.
310
00:13:32,448 --> 00:13:35,931
AND EXHALE, HEAD TO KNEE POSE.
311
00:13:35,965 --> 00:13:38,517
INHALE. THE RIGHT FOOT COMES IN
312
00:13:38,551 --> 00:13:42,551
AS YOU CROSS OVER
WITH THE LEFT ARM TO TWIST.
313
00:13:42,586 --> 00:13:44,517
NOW YOUR RIGHT ARM LIFTS.
314
00:13:44,551 --> 00:13:47,137
UP AND FORWARD.
315
00:13:47,172 --> 00:13:53,241
WRAP THE ARM AROUND THE KNEE
AND DEEPEN INTO THIS VARIATION.
316
00:13:53,275 --> 00:13:54,896
AS YOU BREATHE IN,
317
00:13:54,931 --> 00:13:56,137
LIFT YOUR CHEST,
318
00:13:56,172 --> 00:13:58,206
TRY TO STRAIGHTEN YOUR BACK,
319
00:13:58,241 --> 00:13:59,689
AND AS YOU BREATHE OUT,
320
00:13:59,724 --> 00:14:03,034
TUCK YOUR CHIN IN
AND MAKE THE NECK LONG.
321
00:14:03,068 --> 00:14:06,620
ROLL BACK NOW. BREATHE IN.
322
00:14:06,655 --> 00:14:10,034
HOLD.
323
00:14:10,068 --> 00:14:11,620
INHALE, ROLL FORWARD,
324
00:14:11,655 --> 00:14:14,448
PUSHING OFF,
LIFTING YOUR TAIL.
325
00:14:14,482 --> 00:14:17,379
AND EXHALE, DROP THE HEAD DOWN.
326
00:14:17,413 --> 00:14:20,655
INHALE ALL THE WAY UP,
PALMS TOUCH,
327
00:14:20,689 --> 00:14:23,241
AND EXHALE TO NAMASTE.
328
00:14:23,275 --> 00:14:27,413
LOTUS. BREATHE IN.
329
00:14:27,448 --> 00:14:30,965
AND UNFURL...
330
00:14:31,000 --> 00:14:32,068
GOOD.
331
00:14:32,103 --> 00:14:33,517
ONE MORE TIME.
332
00:14:33,551 --> 00:14:34,862
THIS TIME,
333
00:14:34,896 --> 00:14:36,448
THE HANDS
JUST TO THE HEART CENTRE.
334
00:14:36,482 --> 00:14:37,931
AND HERE WE GO.
335
00:14:37,965 --> 00:14:40,448
INHALE. REACH OPEN.
336
00:14:40,482 --> 00:14:44,482
AND EXHALE
DOWN TO A FULL CROUCH.
337
00:14:44,517 --> 00:14:47,413
INHALE, ROLL BACK.
338
00:14:47,448 --> 00:14:50,034
AND EXHALE, HOLD.
339
00:14:50,068 --> 00:14:51,241
WE'RE ON THE RIGHT SIDE.
340
00:14:51,275 --> 00:14:52,586
HERE WE GO.
341
00:14:52,620 --> 00:14:56,206
INHALE, THE RIGHT LEG EXTENDED,
THE LEFT KNEE BENT.
342
00:14:56,241 --> 00:14:59,310
EXHALE, HEAD TO KNEE.
343
00:14:59,344 --> 00:15:01,965
INHALE, CHANGE.
344
00:15:02,000 --> 00:15:04,655
EXHALE, TWIST.
345
00:15:04,689 --> 00:15:07,482
INHALE,
DRAW YOUR LEFT ARM FORWARD.
346
00:15:07,517 --> 00:15:09,000
ON THE INSIDE OF THE KNEE,
347
00:15:09,034 --> 00:15:13,103
THE PALM TURNS DOWN
TO WRAP AROUND.
348
00:15:13,137 --> 00:15:15,862
ROLL BACK AS YOU BREATHE IN.
349
00:15:15,896 --> 00:15:19,689
HOLD FOR THE EXHALE BREATH.
350
00:15:19,724 --> 00:15:21,034
AND NOW TO THE LEFT SIDE.
351
00:15:21,068 --> 00:15:24,034
THE LEFT LEG EXTENDS
FOR HEAD TO KNEE POSE,
352
00:15:24,068 --> 00:15:27,896
EXHALE INTO THE POSE.
353
00:15:27,931 --> 00:15:30,620
INHALE TO YOUR TWIST,
354
00:15:30,655 --> 00:15:34,344
TWISTING TO THE RIGHT
ON THE EXHALE BREATH.
355
00:15:34,379 --> 00:15:35,620
NOW THE RIGHT ARM LIFTS
356
00:15:35,655 --> 00:15:38,034
AND WRAPS AROUND
YOUR RIGHT KNEE,
357
00:15:38,068 --> 00:15:40,482
EXHALING WHERE YOU ARE.
358
00:15:40,517 --> 00:15:44,482
INHALE TO ROLL-BACK.
359
00:15:44,517 --> 00:15:48,482
STAY FOR THE EXHALE BREATH.
360
00:15:48,517 --> 00:15:49,689
FORWARD YOU COME,
361
00:15:49,724 --> 00:15:52,275
PUSHING OFF THIS TIME...
362
00:15:52,310 --> 00:15:55,379
AND EXHALE, DROP YOUR HEAD DOWN.
363
00:15:55,413 --> 00:16:01,379
ALL THE WAY UP, BREATHE IN,
AND BREATHE OUT.
364
00:16:01,413 --> 00:16:05,586
GOOD. RESTING ON THE BREATH NOW.
365
00:16:05,620 --> 00:16:08,655
THIS IS
A VERY CHALLENGING SEQUENCE.
366
00:16:08,689 --> 00:16:11,965
WE HAVE ONE MORE CHANCE
TO GIVE IT A TRY.
367
00:16:12,000 --> 00:16:14,103
HERE WE GO.
368
00:16:14,137 --> 00:16:15,517
BREATHE IN,
369
00:16:15,551 --> 00:16:19,275
AND OPEN YOUR CHEST AND ARMS
AND EYES AND HEART.
370
00:16:19,310 --> 00:16:23,172
EXHALE, FLOATING DOWN,
HANDS TO THE THIRD EYE.
371
00:16:23,206 --> 00:16:25,206
ROLL BACK.
372
00:16:25,241 --> 00:16:27,862
AND PAUSE.
373
00:16:27,896 --> 00:16:30,344
RIGHT SIDE FIRST,
HERE WE GO.
374
00:16:30,379 --> 00:16:32,896
INHALE, RIGHT LEG IS STRAIGHT.
375
00:16:32,931 --> 00:16:36,172
EXHALE, HEAD TO KNEE.
376
00:16:36,206 --> 00:16:39,172
INHALE, BEND YOUR LEFT KNEE.
377
00:16:39,206 --> 00:16:42,586
AND TWIST TO THE LEFT.
378
00:16:42,620 --> 00:16:44,896
BREATHE IN,
THE LEFT ARM LIFTS.
379
00:16:44,931 --> 00:16:46,689
REACH FORWARD AND DOWN
380
00:16:46,724 --> 00:16:50,172
AND EXHALE INTO THE POSE.
381
00:16:50,206 --> 00:16:53,206
AND ROLL BACK, BREATHING IN.
382
00:16:53,241 --> 00:16:57,310
STAY FOR THE EXHALE BREATH.
383
00:16:57,344 --> 00:16:59,551
FORWARD TO TRY YOUR LEFT SIDE.
384
00:16:59,586 --> 00:17:01,413
LEFT LEG EXTENDED,
385
00:17:01,448 --> 00:17:06,172
THE RIGHT HAND CROSSES OVER,
HEAD TO KNEE POSE.
386
00:17:06,206 --> 00:17:11,655
NOW THE TWIST,
TWISTING TO THE RIGHT.
387
00:17:11,689 --> 00:17:13,724
RIGHT ARM LIFTS.
388
00:17:13,758 --> 00:17:16,689
FORWARD WRAP.
389
00:17:16,724 --> 00:17:19,517
EXHALE,
PULL YOUR CHIN IN SLIGHTLY.
390
00:17:19,551 --> 00:17:22,689
ROLL BACK AND BREATHE IN.
391
00:17:22,724 --> 00:17:25,896
AND HOLD.
392
00:17:25,931 --> 00:17:27,551
ALL THE WAY FORWARD.
393
00:17:27,586 --> 00:17:29,965
PUSH OFF TO STAND.
394
00:17:30,000 --> 00:17:33,068
EXHALE, THE HEAD DOWN.
395
00:17:33,103 --> 00:17:34,206
BREATHE IN.
396
00:17:34,241 --> 00:17:36,034
UP.
397
00:17:36,068 --> 00:17:39,724
AND BREATHE OUT,
HANDS TO THE HEART.
398
00:17:39,758 --> 00:17:41,137
ONE LINK ONLY.
399
00:17:41,172 --> 00:17:43,034
INHALE.
400
00:17:43,068 --> 00:17:46,896
EXHALE, HANDS UNFURLING...
401
00:17:46,931 --> 00:17:50,965
NOW TO PRAYER POSTURE
TO CLOSE WITH A BOW.
402
00:18:02,724 --> 00:18:03,965
LAYING ON YOUR BACK,
403
00:18:04,000 --> 00:18:06,206
WITH THE FEET APART
AND THE KNEES TOGETHER,
404
00:18:06,241 --> 00:18:09,275
AND THE ARMS
WRAPPED ACROSS THE CHEST,
405
00:18:09,310 --> 00:18:12,034
RELAXING THE WHOLE BODY,
406
00:18:12,068 --> 00:18:13,862
RELEASE YOUR ARMS NOW,
407
00:18:13,896 --> 00:18:15,137
AND SEPARATE THE KNEES,
408
00:18:15,172 --> 00:18:18,965
BRINGING THE FEET IN
FOR FOUR-PART PELVIC TILT.
409
00:18:19,000 --> 00:18:20,482
INHALE.
410
00:18:20,517 --> 00:18:22,448
PRESS YOUR TAILBONE DOWN
AND LIFT YOUR BELLY.
411
00:18:22,482 --> 00:18:25,655
AND AS YOU EXHALE,
PRESS THE BELLY DOWN.
412
00:18:25,689 --> 00:18:28,862
INHALE, ROLL UP TO BRIDGE POSE.
413
00:18:28,896 --> 00:18:32,758
AND EXHALE AND ROLLING DOWN.
414
00:18:32,793 --> 00:18:34,344
TRY AGAIN.
415
00:18:34,379 --> 00:18:39,137
INHALE, ROCKING FORWARD,
TAILBONE PRESSES INTO THE FLOOR.
416
00:18:39,172 --> 00:18:42,344
EXHALE, PRESS YOUR BELLY DOWN.
417
00:18:42,379 --> 00:18:46,896
INHALE, ROLL UP.
418
00:18:46,931 --> 00:18:51,206
AND AS YOU EXHALE,
COME ROLLING DOWN.
419
00:18:51,241 --> 00:18:52,517
TRY ONE MORE TIME,
420
00:18:52,551 --> 00:18:55,241
BREATHING IN...
421
00:18:55,275 --> 00:18:57,551
AND BREATHING OUT.
422
00:18:57,586 --> 00:19:00,586
INHALE, PEELING THE SPINE
OFF THE FLOOR,
423
00:19:00,620 --> 00:19:02,551
AND THIS TIME, WE'LL STAY.
424
00:19:02,586 --> 00:19:05,827
ROCK THE SHOULDERS TOGETHER.
425
00:19:05,862 --> 00:19:09,206
TRY TO LIFT YOUR CHEST.
426
00:19:09,241 --> 00:19:14,275
PRESS YOUR KNEES FORWARD
AND THE FEET DOWN.
427
00:19:14,310 --> 00:19:15,724
GOOD.
428
00:19:15,758 --> 00:19:17,206
AND RELEASE.
429
00:19:17,241 --> 00:19:19,896
SEPARATE THE HANDS
AND THE SHOULDERS,
430
00:19:19,931 --> 00:19:21,172
AND THEN COME DOWN SLOWLY,
431
00:19:21,206 --> 00:19:25,275
KEEPING YOUR TAILBONE TUCKED
TILL THE LAST MINUTE.
432
00:19:25,310 --> 00:19:26,586
PERFECT.
433
00:19:26,620 --> 00:19:28,034
NOW THE SOLES OF THE FEET
TOGETHER
434
00:19:28,068 --> 00:19:29,413
AND THE KNEES OPEN,
435
00:19:29,448 --> 00:19:31,758
AND THE HANDS ON THE BELLY.
436
00:19:31,793 --> 00:19:36,862
BREATHING...
437
00:19:36,896 --> 00:19:38,413
GOOD.
438
00:19:38,448 --> 00:19:41,206
AND DRAW YOUR KNEES
INTO THE CHEST NOW
439
00:19:41,241 --> 00:19:46,034
FOR APANASANA,
OR KNEES TO CHEST POSE.
440
00:19:46,068 --> 00:19:49,827
BREATHE.
441
00:19:49,862 --> 00:19:50,896
GOOD.
442
00:19:50,931 --> 00:19:53,655
RIGHT LEG HAMSTRING STRETCH NOW.
443
00:19:53,689 --> 00:19:57,206
LENGTHEN THROUGH THE BACK
OF THE RIGHT LEG.
444
00:19:57,241 --> 00:20:01,482
LIFT YOUR HEAD UP
TO DRAW THE LEG IN SLIGHTLY.
445
00:20:01,517 --> 00:20:03,689
THEN RELAX THE HEAD DOWN
446
00:20:03,724 --> 00:20:07,586
AND EXTEND THE OPPOSITE LEG
ALONG THE FLOOR.
447
00:20:07,620 --> 00:20:11,793
BREATHE.
448
00:20:11,827 --> 00:20:15,931
AND RELEASE TO KNEE-DOWN TWIST.
449
00:20:15,965 --> 00:20:19,310
RIGHT KNEE FOLDS OVER THE BODY,
450
00:20:19,344 --> 00:20:23,310
AND THE HEAD
LOOKS TO THE OPPOSITE SIDE...
451
00:20:23,344 --> 00:20:27,448
RELAXING TO THE BACK
WITH YOUR BREATH.
452
00:20:27,482 --> 00:20:29,586
GOOD. CHANGE.
453
00:20:29,620 --> 00:20:31,793
THE RIGHT ANKLE
ON THE LEFT KNEE NOW,
454
00:20:31,827 --> 00:20:34,793
YOUR RIGHT HAND BETWEEN THE LEGS
MEETING THE LEFT HAND
455
00:20:34,827 --> 00:20:38,000
TO PULL THE KNEES DOWN GENTLY.
456
00:20:38,034 --> 00:20:40,827
GOOD.
457
00:20:40,862 --> 00:20:42,586
AND RELEASE.
458
00:20:42,620 --> 00:20:47,241
LEFT LEG HAMSTRING STRETCH.
459
00:20:47,275 --> 00:20:48,931
LIFT YOUR HEAD UP
460
00:20:48,965 --> 00:20:52,896
AND PULL THE LEG IN
EVER SO SLIGHTLY.
461
00:20:52,931 --> 00:20:55,344
NOW AS YOU RELEASE THE LEG
DOWN TO THE FLOOR,
462
00:20:55,379 --> 00:20:58,068
RETURN YOUR HEAD
TO THE FLOOR AS WELL.
463
00:20:58,103 --> 00:21:01,344
STAY AND BREATHE.
464
00:21:01,379 --> 00:21:04,034
PERFECT.
465
00:21:04,068 --> 00:21:06,551
RELEASE INTO KNEE-DOWN TWIST.
466
00:21:06,586 --> 00:21:08,965
THE KNEE FOLDS OVER THE BODY...
467
00:21:09,000 --> 00:21:11,034
AND YOU WILL PULL THE HEAD
468
00:21:11,068 --> 00:21:15,000
AND RELAX THE HEAD
TO THE OPPOSITE SIDE.
469
00:21:15,034 --> 00:21:17,000
GOOD.
470
00:21:17,034 --> 00:21:19,241
THE LEFT ANKLE
ON THE RIGHT KNEE
471
00:21:19,275 --> 00:21:21,931
WITH THE LEFT HAND
BETWEEN THE LEGS,
472
00:21:21,965 --> 00:21:23,862
MEETING THE RIGHT HAND...
473
00:21:23,896 --> 00:21:27,482
FINGERS INTERLACED
AND PULLING IN.
474
00:21:27,517 --> 00:21:31,586
BREATHING.
475
00:21:31,620 --> 00:21:33,965
AND RELEASE NOW TO SAVASANA,
476
00:21:34,000 --> 00:21:36,413
EXTENDING THE LEGS
477
00:21:36,448 --> 00:21:39,103
AND LETTING THE FEET
FALL OPEN
478
00:21:39,137 --> 00:21:42,724
AND TURNING THE PALMS OPEN.
479
00:21:42,758 --> 00:21:46,275
AND DROPPING BACK.
480
00:21:46,310 --> 00:21:49,137
LETTING GO.
481
00:21:49,172 --> 00:21:52,896
THE WHOLE BODY SINKING.
482
00:21:52,931 --> 00:21:57,103
ALL THE RESPONSIBILITY
OF YOUR LIFE.
483
00:21:57,137 --> 00:21:59,586
DROPPING OUT OF THE BODY...
484
00:21:59,620 --> 00:22:02,482
AND INTO THE EARTH.
485
00:22:02,517 --> 00:22:06,758
LETTING GO.
486
00:22:06,793 --> 00:22:09,655
RELEASE.
487
00:22:09,689 --> 00:22:13,620
EFFORTLESS CALM.
488
00:22:13,655 --> 00:22:16,517
WEIGHTLESS.
489
00:22:16,551 --> 00:22:18,551
EMPTY.
490
00:22:23,137 --> 00:22:26,241
AND WITH ONE BREATH,
WAKE YOURSELF UP,
491
00:22:26,275 --> 00:22:28,310
WIGGLING
THE FINGERS AND THE TOES
492
00:22:28,344 --> 00:22:32,310
AND BRINGING THE HANDS TOGETHER
TO RUB THEM BRISKLY.
493
00:22:32,344 --> 00:22:34,896
THEN BRING YOUR HANDS
TO YOUR EYES
494
00:22:34,931 --> 00:22:38,448
AND WASH YOUR FACE,
495
00:22:38,482 --> 00:22:43,034
AND COME BACK TO SIT,
496
00:22:43,068 --> 00:22:47,068
WELCOMING THIS NEW BODY,
THIS BREATH.
497
00:22:47,103 --> 00:22:49,931
LET'S BRING THE RIGHT HAND
TO FACE OUT TO THE WORLD
498
00:22:49,965 --> 00:22:52,448
AND THE LEFT HAND,
THE PALM UP--
499
00:22:52,482 --> 00:22:54,931
THE GESTURE OF NO FEAR--
500
00:22:54,965 --> 00:23:00,517
GIVING AND RECEIVING EQUALLY,
BALANCED,
501
00:23:00,551 --> 00:23:05,172
IN HARMONY WITH NATURE.
502
00:23:05,206 --> 00:23:08,965
OUR INTELLECT
TELLS US THAT WE ARE SEPARATE.
503
00:23:09,000 --> 00:23:13,206
OUR DEEPEST NATURE
KNOWS NO SUCH THING.
504
00:23:13,241 --> 00:23:16,000
NAMASTE.
33562
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