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1
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IN NAMASTE YOGA,
2
00:00:07,827 --> 00:00:10,310
WE LEARN A MOVEMENT PHRASE
OF YOGA POSES
3
00:00:10,344 --> 00:00:13,689
WOVEN TOGETHER WITH BREATH.
4
00:00:13,724 --> 00:00:16,034
THE KEY
IS ALLOWING THE BODY
5
00:00:16,068 --> 00:00:19,586
TO EXPERIENCE MOVING
IN AND THROUGH POSES,
6
00:00:19,620 --> 00:00:22,000
TRUSTING IN YOUR BREATH.
7
00:00:22,034 --> 00:00:24,103
IF YOU FIND A POSE
TOO CHALLENGING,
8
00:00:24,137 --> 00:00:28,482
TAKE A MOMENT,
AND THEN MEET US BACK IN CENTRE,
9
00:00:28,517 --> 00:00:31,724
WHERE WE RETURN AGAIN AND AGAIN
10
00:00:31,758 --> 00:00:34,275
TO OUR BREATH-BODY LINKS,
11
00:00:34,310 --> 00:00:38,034
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:38,068 --> 00:00:40,206
LET'S BEGIN WITH A WARM-UP,
13
00:00:40,241 --> 00:00:43,241
AND THEN
INTO TODAY'S DYNAMIC FLOW--
14
00:00:43,275 --> 00:00:46,275
AWAKENING WITH BREATH.
15
00:00:57,034 --> 00:00:59,827
LET'S BEGIN OUR WARM-UP
SITTING CROSS-LEGGED,
16
00:00:59,862 --> 00:01:02,793
DROPPING THE SHOULDERS,
LIFTING THE CHEST,
17
00:01:02,827 --> 00:01:05,551
FEELING
THE WHOLE BODY BREATHING.
18
00:01:05,586 --> 00:01:07,931
INHALE,
TWISTING THE LEFT HAND ACROSS,
19
00:01:07,965 --> 00:01:09,448
RIGHT HAND BEHIND,
20
00:01:09,482 --> 00:01:11,965
EXHALING
DEEPENING INTO THE TWIST.
21
00:01:12,000 --> 00:01:14,137
NOW LEAVE THE LEFT HAND
WHERE IT IS
22
00:01:14,172 --> 00:01:15,413
AND SIDE BEND.
23
00:01:15,448 --> 00:01:16,793
LIFT THE RIGHT ARM.
24
00:01:16,827 --> 00:01:19,482
EXHALE DEEP
AND INTO YOUR SIDE BEND.
25
00:01:19,517 --> 00:01:21,551
GOOD. CHANGE. OTHER SIDE.
26
00:01:21,586 --> 00:01:24,827
THE RIGHT HAND COMES ACROSS,
LEFT HAND BEHIND.
27
00:01:24,862 --> 00:01:27,241
EXHALE DEEP AND INTO THE TWIST.
28
00:01:27,275 --> 00:01:29,413
THE RIGHT HAND
STAYS WHERE IT IS,
29
00:01:29,448 --> 00:01:33,551
THE LEFT ARM HIGH NOW
FOR YOUR SIDE BEND.
30
00:01:33,586 --> 00:01:38,000
AND AGAIN,
BREATHING AND TWISTING,
31
00:01:38,034 --> 00:01:42,310
AND BREATHING OUT,
DEEPENING INTO THE TWIST.
32
00:01:42,344 --> 00:01:44,275
BREATHING IN, SIDE BENDING,
33
00:01:44,310 --> 00:01:46,379
AND THEN REACHING UP
34
00:01:46,413 --> 00:01:49,206
AS YOU EXHALE
INTO YOUR SIDE BEND.
35
00:01:49,241 --> 00:01:51,724
GOOD. ONE LAST TIME TO TWIST.
36
00:01:51,758 --> 00:01:53,689
INHALE, TURN.
37
00:01:53,724 --> 00:01:55,724
EXHALE,
PULL THE BELLY INTO THE SPINE,
38
00:01:55,758 --> 00:01:57,896
AND TWIST A LITTLE DEEPER.
39
00:01:57,931 --> 00:02:00,586
EXHALE, SIDE BEND,
40
00:02:00,620 --> 00:02:03,344
AND DEEPEN INTO YOUR SIDE BEND,
41
00:02:03,379 --> 00:02:05,241
EXHALE.
42
00:02:05,275 --> 00:02:07,517
BREATHING IN TO CENTRE,
43
00:02:07,551 --> 00:02:11,034
AND WE'LL PREPARE FOR BOAT POSE,
LIFTING YOUR KNEES.
44
00:02:11,068 --> 00:02:15,655
LIFT THE CHEST
AS YOU LIFT YOUR LEGS.
45
00:02:15,689 --> 00:02:18,241
PULL THE SHOULDERS DOWN.
46
00:02:18,275 --> 00:02:21,068
RELEASE OUT OF THE POSE,
47
00:02:21,103 --> 00:02:22,206
CROSS-LEGGED,
48
00:02:22,241 --> 00:02:26,137
AND FORWARD-FOLD.
49
00:02:26,172 --> 00:02:28,517
COME BACK TO CENTRE
AS YOU BREATHE IN,
50
00:02:28,551 --> 00:02:30,586
AND PREPARE FOR CAT ROLLING
51
00:02:30,620 --> 00:02:34,586
BY COMING ONTO YOUR HANDS
AND KNEES.
52
00:02:34,620 --> 00:02:37,586
INHALE, LIFT THE TAIL,
LIFT THE HEAD,
53
00:02:37,620 --> 00:02:39,379
AND EXHALE.
54
00:02:39,413 --> 00:02:41,448
TUCK THE TAIL UNDER
AND LIFT YOUR BACK HIGH
55
00:02:41,482 --> 00:02:43,655
AS YOU DROP YOUR HEAD
AND LOOK BETWEEN THE LEGS.
56
00:02:43,689 --> 00:02:47,448
AGAIN, BREATHING IN...
57
00:02:47,482 --> 00:02:49,310
AND BREATHING OUT.
58
00:02:49,344 --> 00:02:51,275
AGAIN, CAT LIFT.
59
00:02:51,310 --> 00:02:52,344
LIFTING THE TAIL,
60
00:02:52,379 --> 00:02:54,448
SHOULDERS BACK
AS THE HEAD DRAWS UP,
61
00:02:54,482 --> 00:02:57,206
AND TUCKING THE TAIL
AND PRESSING THE PALMS DOWN
62
00:02:57,241 --> 00:03:00,137
AS YOU LOOK BETWEEN THE LEGS.
63
00:03:00,172 --> 00:03:02,103
HOLDING IN CAT POSE NOW.
64
00:03:02,137 --> 00:03:04,034
DEEP BREATH.
65
00:03:04,068 --> 00:03:08,034
AND BREATHING IN,
LIFT YOUR TAIL, LIFT YOUR HEAD,
66
00:03:08,068 --> 00:03:10,000
AND BRING THE SEAT
DOWN TO THE HEELS.
67
00:03:10,034 --> 00:03:13,379
EXTENDING THE ARMS FORWARD
TO COME ONTO YOUR FOREARMS.
68
00:03:13,413 --> 00:03:16,172
INHALE,
CAT LIFT ON THE FOREARMS.
69
00:03:16,206 --> 00:03:19,068
EXHALE
TO CAT ON THE FOREARMS.
70
00:03:19,103 --> 00:03:20,862
FEEL THE BODY,
71
00:03:20,896 --> 00:03:22,034
THE DIFFERENT SHAPE
OF THE BACK NOW,
72
00:03:22,068 --> 00:03:23,758
AS YOU BREATHE IN TO CAT LIFT
73
00:03:23,793 --> 00:03:26,655
AND BREATHE OUT TO CAT POSE.
74
00:03:26,689 --> 00:03:27,793
GOOD.
75
00:03:27,827 --> 00:03:29,344
ONE MORE TIME TO CAT LIFT,
76
00:03:29,379 --> 00:03:32,689
AND NOW WE'LL REST
IN ALTERNATE RESTING POSE,
77
00:03:32,724 --> 00:03:35,586
THE HANDS TOGETHER,
THE HEAD TO THE FLOOR,
78
00:03:35,620 --> 00:03:38,862
THE TAIL HIGH,
AND THE BELLY LOW, BREATHING.
79
00:03:38,896 --> 00:03:41,344
NOW LET'S TRY
A SHOULDER STRETCH.
80
00:03:41,379 --> 00:03:44,000
PARALLEL YOUR ARMS
81
00:03:44,034 --> 00:03:46,758
AND EXTEND
THE RIGHT ARM FORWARD,
82
00:03:46,793 --> 00:03:49,758
BRINGING THE FOREHEAD BACK DOWN
TO THE FLOOR.
83
00:03:49,793 --> 00:03:51,931
CHANGE TO THE OTHER SIDE.
84
00:03:51,965 --> 00:03:53,517
THE RIGHT HAND TUCKS IN,
85
00:03:53,551 --> 00:03:55,551
THE LEFT ARM FORWARD.
86
00:03:55,586 --> 00:03:59,068
EXHALE, RELAX THE FOREHEAD DOWN.
87
00:03:59,103 --> 00:04:01,448
COME BACK TO PARALLEL ARMS,
88
00:04:01,482 --> 00:04:05,206
AND NOW RELAX
IN EXTENDED CHILD'S POSE.
89
00:04:05,241 --> 00:04:08,034
FEEL THE BODY, RELAX THE BODY.
90
00:04:08,068 --> 00:04:10,586
TENSION DRAINING OUT.
91
00:04:10,620 --> 00:04:12,862
CAT SERIES TWO. HERE WE GO.
92
00:04:12,896 --> 00:04:16,206
INHALE, CAT TO CAT LIFT,
93
00:04:16,241 --> 00:04:17,586
TUCK THE TOES UNDER,
94
00:04:17,620 --> 00:04:19,896
AND EXHALE TO DOWN-FACED DOG.
95
00:04:19,931 --> 00:04:23,827
AGAIN, LIFT THE HEELS,
CAT TO CAT LIFT,
96
00:04:23,862 --> 00:04:25,689
TUCK THE TOES,
LIFT THE TAIL,
97
00:04:25,724 --> 00:04:27,655
GO TO DOWN DOG.
98
00:04:27,689 --> 00:04:28,931
ONE LAST TIME.
99
00:04:28,965 --> 00:04:30,862
INHALE, CAT TO CAT LIFT.
100
00:04:30,896 --> 00:04:32,655
EXHALE, LIFT THE TAIL,
101
00:04:32,689 --> 00:04:34,689
AND PRESS THE HEELS
DOWN INTO THE FLOOR
102
00:04:34,724 --> 00:04:36,586
AND STAY IN DOWN DOG.
103
00:04:36,620 --> 00:04:37,758
BREATHE.
104
00:04:37,793 --> 00:04:40,965
AND RELEASE DOWN ONTO THE FLOOR,
105
00:04:41,000 --> 00:04:44,689
UNCURLING THE TOES,
FOREHEAD DOWN.
106
00:04:44,724 --> 00:04:47,724
ROLLING UP INTO HERO'S POSE.
107
00:04:47,758 --> 00:04:50,448
SHOULDERS DOWN,
THE CHEST NICE AND HIGH.
108
00:04:50,482 --> 00:04:52,482
INHALE,
BRING YOUR HANDS BACK BEHIND
109
00:04:52,517 --> 00:04:53,655
AND CLASP.
110
00:04:53,689 --> 00:04:57,034
EXHALE, LIFT THE CHEST,
LIFT THE ARMS.
111
00:04:57,068 --> 00:04:58,931
BREATHING IN,
112
00:04:58,965 --> 00:05:00,620
BRING THE FOREHEAD
DOWN TO THE FLOOR,
113
00:05:00,655 --> 00:05:02,379
AND ROLL
ONTO THE TOP OF THE HEAD
114
00:05:02,413 --> 00:05:04,344
AS YOU LIFT YOUR TAIL.
115
00:05:04,379 --> 00:05:07,344
STAY IN YOGA MUDRA POSE.
116
00:05:07,379 --> 00:05:08,896
GOOD.
117
00:05:08,931 --> 00:05:13,275
NOW RELEASE THE ARMS DOWN
AND ROLL UP INTO HERO'S POSE.
118
00:05:13,310 --> 00:05:15,551
INHALE, HERO ROLLING,
119
00:05:15,586 --> 00:05:18,000
THE CHEST COMES DOWN,
AND THE FOREHEAD.
120
00:05:18,034 --> 00:05:20,034
EXHALE, ROLLING UP.
121
00:05:20,068 --> 00:05:23,758
AGAIN, INHALE, ROLLING DOWN.
122
00:05:23,793 --> 00:05:25,689
NOW REALLY TUCK THE BELLY,
123
00:05:25,724 --> 00:05:27,965
TUCK THE CHIN,
AND ROLL UP.
124
00:05:28,000 --> 00:05:32,172
LET'S CLOSE OUR WARM-UP NOW
WITH A BOW.
125
00:05:32,206 --> 00:05:35,034
NAMASTE.
126
00:05:36,689 --> 00:05:39,931
WHEN WE RETURN,
OUR 12-MINUTE DYNAMIC FLOW
127
00:05:39,965 --> 00:05:42,413
WILL BE
THE EXALTED WARRIOR SEQUENCE,
128
00:05:42,448 --> 00:05:44,965
A STANDING SERIES.
129
00:05:48,206 --> 00:05:50,517
FEET WIDE APART,
TOES SLIGHTLY TURNED IN,
130
00:05:50,551 --> 00:05:51,862
OPEN THE ARMS,
131
00:05:51,896 --> 00:05:54,137
AND DRAW THE HANDS
BACK IN TO THE HEART.
132
00:05:54,172 --> 00:05:58,034
BREATHING IN,
OPENING THROUGH OM MUDRA,
133
00:05:58,068 --> 00:05:59,482
TO HASTA MUDRA,
134
00:05:59,517 --> 00:06:00,862
AND BREATHING OUT,
135
00:06:00,896 --> 00:06:04,034
THE HANDS COME BACK
IN TO ANJALI MUDRA OR NAMASTE.
136
00:06:04,068 --> 00:06:06,862
AGAIN, BREATHING IN, OPEN.
137
00:06:06,896 --> 00:06:10,000
AS YOU EXHALE,
PULL THE BELLY INTO THE SPINE.
138
00:06:10,034 --> 00:06:12,034
NOW LET'S TRY WARRIOR TWO.
139
00:06:12,068 --> 00:06:14,000
INHALE, TURN THE RIGHT FOOT OUT,
140
00:06:14,034 --> 00:06:16,965
PUSH THE LEFT HEEL BACK
AND BEND THE RIGHT KNEE
141
00:06:17,000 --> 00:06:19,517
AS YOU GO DOWN INTO WARRIOR TWO.
142
00:06:19,551 --> 00:06:21,344
STRAIGHTEN THE LEG,
BREATHING IN,
143
00:06:21,379 --> 00:06:24,310
AND AGAIN,
DOWN INTO WARRIOR TWO,
144
00:06:24,344 --> 00:06:27,620
DROPPING THE SHOULDERS
AS YOU LOWER.
145
00:06:27,655 --> 00:06:30,310
ONE MORE TIME,
DEEPENING INTO THE POSE.
146
00:06:30,344 --> 00:06:31,344
INHALE...
147
00:06:31,379 --> 00:06:32,655
AND EXHALE.
148
00:06:32,689 --> 00:06:37,344
STAY IN WARRIOR TWO POSE.
BREATHE.
149
00:06:37,379 --> 00:06:39,310
FEEL THE BODY'S LENGTH.
150
00:06:39,344 --> 00:06:42,034
FEEL THE BODY'S WIDTH.
151
00:06:42,068 --> 00:06:44,482
FEEL THE STRENGTH OF THE BODY.
152
00:06:44,517 --> 00:06:46,413
COME BACK TO CENTRE NOW.
153
00:06:46,448 --> 00:06:47,655
INHALE...
154
00:06:47,689 --> 00:06:50,000
AND EXHALE BACK TO NAMASTE.
155
00:06:50,034 --> 00:06:54,448
INHALE, REACH THE ARMS OPEN,
FEEL THE CHEST OPEN,
156
00:06:54,482 --> 00:06:57,482
AND EXHALE,
CONTRACTING IN ON YOURSELF,
157
00:06:57,517 --> 00:06:59,413
FEELING THE LENGTH OF THE SPINE.
158
00:06:59,448 --> 00:07:02,862
AGAIN, INHALE, OPEN.
159
00:07:02,896 --> 00:07:05,517
EXHALE, CLOSE.
160
00:07:05,551 --> 00:07:07,827
ONE LAST TIME.
161
00:07:07,862 --> 00:07:10,482
OPENING THE HEART, INHALE,
162
00:07:10,517 --> 00:07:12,206
AND FEELING THE ENERGY
OF THE BODY
163
00:07:12,241 --> 00:07:15,206
AS THE HANDS
COME BACK IN TO THE HEART.
164
00:07:15,241 --> 00:07:18,517
INHALE,
OPEN THE LEFT FOOT 90 DEGREES.
165
00:07:18,551 --> 00:07:22,896
THE RIGHT HEEL PUSHES BACK
AS YOU COME INTO WARRIOR TWO.
166
00:07:22,931 --> 00:07:26,000
INHALE, STRAIGHTENING THE LEG,
LOOKING FORWARD,
167
00:07:26,034 --> 00:07:27,379
AND EXHALE,
168
00:07:27,413 --> 00:07:30,206
TURNING THE HEAD TO THE LEFT
AND DROPPING YOUR SHOULDERS.
169
00:07:30,241 --> 00:07:31,379
ONE LAST TIME
170
00:07:31,413 --> 00:07:33,068
TO DEEPEN
INTO WARRIOR TWO POSE--
171
00:07:33,103 --> 00:07:34,931
INHALE...
172
00:07:34,965 --> 00:07:36,965
AND EXHALE DOWN INTO THE POSE,
173
00:07:37,000 --> 00:07:41,000
TO STAY, TO BREATHE...
174
00:07:44,620 --> 00:07:47,344
GOOD. BACK TO CENTRE.
175
00:07:47,379 --> 00:07:48,517
INHALE.
176
00:07:48,551 --> 00:07:50,275
LIFT THE ARMS,
REACH THE PALMS, TOUCH,
177
00:07:50,310 --> 00:07:54,000
AND EXHALE,
CIRCLE THE HANDS TO NAMASTE.
178
00:07:54,034 --> 00:07:55,758
OUR BREATH-BODY LINK--
179
00:07:55,793 --> 00:07:58,275
WE INHALE, OPENING THE HEART,
180
00:07:58,310 --> 00:08:01,241
AND EXHALE,
DRAWING THE HANDS BACK IN.
181
00:08:01,275 --> 00:08:03,241
ONCE AGAIN,
HEART-OPENING LINK.
182
00:08:03,275 --> 00:08:05,620
INHALE.
183
00:08:06,620 --> 00:08:08,965
EXHALE.
184
00:08:10,586 --> 00:08:13,034
GOOD. INHALE, TURNING.
185
00:08:13,068 --> 00:08:14,551
WE'LL DO WARRIOR TWO.
186
00:08:14,586 --> 00:08:17,344
EXHALE DOWN INTO THE POSE.
187
00:08:17,379 --> 00:08:20,000
INHALE TO EXALTED WARRIOR.
188
00:08:20,034 --> 00:08:21,448
LIFTING YOUR RIGHT ARM,
189
00:08:21,482 --> 00:08:24,517
THE LEFT HAND
COMES DOWN TO THE THIGH.
190
00:08:24,551 --> 00:08:28,068
NOW, AS YOU INHALE,
COME BACK TO WARRIOR TWO,
191
00:08:28,103 --> 00:08:29,896
AND WE'LL HAVE A CHANCE
TO DEEPEN AGAIN
192
00:08:29,931 --> 00:08:31,793
TO EXALTED WARRIOR.
193
00:08:31,827 --> 00:08:35,137
BACK YOU GO.
194
00:08:35,172 --> 00:08:39,103
INHALE, SHOULDERS DROP,
CHEST IS HIGH.
195
00:08:39,137 --> 00:08:43,310
EXHALE, EXALTED WARRIOR,
TO HOLD AND BREATHE.
196
00:08:43,344 --> 00:08:46,827
SOFT BELLY, INHALE.
197
00:08:46,862 --> 00:08:50,689
STRONG BELLY, EXHALE.
198
00:08:50,724 --> 00:08:54,034
BACK TO CENTRE.
199
00:08:54,068 --> 00:08:56,137
TURN THE TOES IN SLIGHTLY.
200
00:08:56,172 --> 00:08:57,724
RELAX THE HIPS.
201
00:08:57,758 --> 00:09:01,655
INHALE, SWING THE ARMS OPEN,
202
00:09:01,689 --> 00:09:05,724
AND EXHALE,
HANDS COME BACK IN TO THE HEART.
203
00:09:05,758 --> 00:09:07,034
AGAIN.
204
00:09:07,068 --> 00:09:08,103
BREATHING IN,
205
00:09:08,137 --> 00:09:09,551
FEELING THE WHOLE BODY
BREATHING,
206
00:09:09,586 --> 00:09:13,413
FROM THE SOLES OF THE FEET
TO THE TOP OF THE HEAD.
207
00:09:13,448 --> 00:09:16,793
INHALE,
TURN THE LEFT FOOT OUT,
208
00:09:16,827 --> 00:09:18,655
WARRIOR TWO AS YOU EXHALE.
209
00:09:18,689 --> 00:09:20,379
BEND THE LEFT KNEE.
210
00:09:20,413 --> 00:09:24,137
BREATHING IN, EXALTED WARRIOR,
LIFTING THE LEFT ARM,
211
00:09:24,172 --> 00:09:25,482
LIFTING THE CHEST.
212
00:09:25,517 --> 00:09:27,896
EXHALE WHERE YOU ARE.
213
00:09:27,931 --> 00:09:29,275
NOW BREATHE IN.
214
00:09:29,310 --> 00:09:32,137
LET'S BRING THE BODY
BACK TO VERTICAL AS YOU INHALE
215
00:09:32,172 --> 00:09:34,482
AND DEEPEN IN
TO THE EXALTED WARRIOR
216
00:09:34,517 --> 00:09:36,827
AS YOU EXHALE.
217
00:09:36,862 --> 00:09:38,620
GOOD. TRY AGAIN.
218
00:09:38,655 --> 00:09:40,068
BREATHING IN,
DROPPING THE SHOULDERS,
219
00:09:40,103 --> 00:09:43,137
AND REACHING UP.
220
00:09:43,172 --> 00:09:45,655
STAY IN EXALTED WARRIOR.
221
00:09:45,689 --> 00:09:47,724
FEEL THE STRENGTH OF THE POSE,
222
00:09:47,758 --> 00:09:51,758
THE CONFIDENCE OF YOUR BODY
AS YOU BREATHE.
223
00:09:53,586 --> 00:09:55,758
GOOD, BACK TO CENTRE.
BREATHE IN.
224
00:09:55,793 --> 00:09:57,689
TOUCH YOUR PALMS TOGETHER
ABOVE YOU
225
00:09:57,724 --> 00:09:59,172
AND EXHALE.
226
00:09:59,206 --> 00:10:03,034
CIRCLE THE HANDS TO NAMASTE.
227
00:10:05,379 --> 00:10:07,655
AND EXHALE BACK TO THE HEART.
228
00:10:07,689 --> 00:10:10,655
NOW SEAL YOUR THUMB
AND INDEX FINGER TOGETHER
229
00:10:10,689 --> 00:10:13,137
AS YOU OPEN THE ARMS
230
00:10:13,172 --> 00:10:16,310
AND EXHALE,
THE HANDS BACK TO THE HEART.
231
00:10:16,344 --> 00:10:17,379
GOOD.
232
00:10:17,413 --> 00:10:19,448
HERE WE GO WITH WARRIOR TWO.
233
00:10:19,482 --> 00:10:21,206
INHALE. RIGHT FOOT OPEN.
234
00:10:21,241 --> 00:10:25,034
THE LEFT HEEL PRESSES BACK
AS YOU GO DOWN INTO WARRIOR TWO.
235
00:10:25,068 --> 00:10:27,413
INHALE TO EXALTED WARRIOR.
236
00:10:27,448 --> 00:10:31,103
NOW EXHALE
TO LATERAL ANGLE POSE,
237
00:10:31,137 --> 00:10:33,000
THE RIGHT ELBOW
TO THE LEFT KNEE,
238
00:10:33,034 --> 00:10:34,655
THE LEFT ARM OVERHEAD.
239
00:10:34,689 --> 00:10:38,137
NOW REACH IT UP,
240
00:10:38,172 --> 00:10:41,000
AND BACK TO LATERAL ANGLE POSE.
241
00:10:41,034 --> 00:10:42,655
LET'S TRY THE DEEPENING AGAIN.
242
00:10:42,689 --> 00:10:44,827
INHALE,
REACH THE RIGHT ARM UP,
243
00:10:44,862 --> 00:10:47,551
BRING THE RIGHT HAND DOWN
IN FRONT OF YOUR FOOT,
244
00:10:47,586 --> 00:10:49,068
IF YOU CAN,
245
00:10:49,103 --> 00:10:52,034
AND STAY FOR A BREATH.
246
00:10:55,413 --> 00:10:56,827
BACK TO CENTRE.
247
00:10:56,862 --> 00:10:59,724
PRESS THE RIGHT FOOT DOWN
TO COME UP.
248
00:10:59,758 --> 00:11:05,034
AND EXHALE.
CIRCLE THE HANDS INTO THE HEART.
249
00:11:05,068 --> 00:11:08,586
INHALE,
THUMB AND INDEX FINGER TOGETHER,
250
00:11:08,620 --> 00:11:13,068
SARASWATI MUDRA,
AND EXHALE, HANDS TO THE HEART.
251
00:11:13,103 --> 00:11:17,689
AGAIN,
BREATHING IN SARASWATI MUDRA,
252
00:11:17,724 --> 00:11:22,344
BREATHING OUT,
WARRIOR TWO, LEFT SIDE,
253
00:11:22,379 --> 00:11:24,103
INHALE.
254
00:11:24,137 --> 00:11:27,448
EXHALE.
255
00:11:27,482 --> 00:11:30,034
INHALE, EXALTED WARRIOR.
256
00:11:30,068 --> 00:11:33,482
NOW, LET'S LEARN LATERAL-ANGLE.
257
00:11:33,517 --> 00:11:37,827
THE LEFT ELBOW TO THE THIGH,
THE RIGHT ARM OVERHEAD.
258
00:11:37,862 --> 00:11:39,655
BRING THE RIGHT HAND
BACK BEHIND YOU
259
00:11:39,689 --> 00:11:41,482
AS YOU REACH UP WITH THE LEFT,
260
00:11:41,517 --> 00:11:45,241
AND DEEPEN
INTO LATERAL-ANGLE AGAIN.
261
00:11:45,275 --> 00:11:48,241
BREATHING IN, ONE LAST TIME,
262
00:11:48,275 --> 00:11:49,758
BREATHING OUT,
263
00:11:49,793 --> 00:11:51,448
THE DEEPEST EXPRESSION
OF THE POSE
264
00:11:51,482 --> 00:11:54,172
THAT YOU CAN DO TODAY.
265
00:11:54,206 --> 00:11:57,172
STAY AND BREATHE.
266
00:11:57,206 --> 00:11:59,172
EXHALE WHERE YOU ARE,
267
00:11:59,206 --> 00:12:03,137
AND, COMING OUT OF THE POSE,
INHALE,
268
00:12:03,172 --> 00:12:05,620
TOUCH THE PALMS,
AND EXHALE,
269
00:12:05,655 --> 00:12:09,000
CIRCLING THE HANDS TO THE HEART,
270
00:12:09,034 --> 00:12:11,931
AND OPENING, INHALE.
271
00:12:11,965 --> 00:12:15,448
EXHALE. CLOSE.
272
00:12:15,482 --> 00:12:17,482
AGAIN,
FEEL YOUR FEET PRESSING DOWN
273
00:12:17,517 --> 00:12:19,379
AS YOU BREATHE IN,
274
00:12:19,413 --> 00:12:20,724
AND AS YOU BREATHE OUT,
275
00:12:20,758 --> 00:12:22,448
FEEL ENERGY COMING UP
FROM THE FEET,
276
00:12:22,482 --> 00:12:24,724
UP AND OUT
THROUGH THE CROWN OF THE HEAD.
277
00:12:24,758 --> 00:12:25,724
INHALE.
278
00:12:25,758 --> 00:12:28,172
TURN TO WARRIOR TWO ONCE AGAIN.
279
00:12:28,206 --> 00:12:31,275
EXHALING DOWN INTO THE POSE...
280
00:12:31,310 --> 00:12:33,827
INHALE AS EXALTED WARRIOR,
REACH THE RIGHT ARM UP,
281
00:12:33,862 --> 00:12:36,000
LEFT HAND TO THE THIGH.
282
00:12:36,034 --> 00:12:39,034
EXHALE ALL THE WAY DOWN
TO LATERAL-ANGLE,
283
00:12:39,068 --> 00:12:42,000
RIGHT HAND TO THE FLOOR
IF YOU CAN.
284
00:12:42,034 --> 00:12:46,172
NOW BREATHE IN.
CIRCLE THE ARM TO TRIANGLE.
285
00:12:46,206 --> 00:12:49,310
BEND THE KNEE
TO LEARN THIS POSE,
286
00:12:49,344 --> 00:12:51,344
AND AS YOU STRAIGHTEN THE LEG,
287
00:12:51,379 --> 00:12:55,517
TRY TO FEEL THE RIGHT KNEECAP
LIFTING UP.
288
00:12:55,551 --> 00:12:57,206
TRY THAT AGAIN.
289
00:12:57,241 --> 00:13:00,344
BEND THE KNEE,
RELAX THE FOREHEAD,
290
00:13:00,379 --> 00:13:03,655
AND EXHALE,
LOOKING UP INTO TRIANGLE POSE.
291
00:13:03,689 --> 00:13:05,655
WE'LL STAY FOR A BREATH.
292
00:13:05,689 --> 00:13:07,586
INHALE, SOFT BELLY.
293
00:13:07,620 --> 00:13:11,586
EXHALE, BELLY INTO SPINE.
294
00:13:11,620 --> 00:13:14,241
BEND THE KNEE
TO COME OUT OF THE POSE.
295
00:13:14,275 --> 00:13:17,137
TOUCH YOUR HAND AND EXHALE.
296
00:13:17,172 --> 00:13:20,000
LET'S TAKE A REST...
AND CENTRE.
297
00:13:20,034 --> 00:13:24,137
OPENING, INHALE.
298
00:13:24,172 --> 00:13:26,517
EXHALE.
299
00:13:28,517 --> 00:13:32,827
AGAIN, OPEN, NICE AND CALM.
300
00:13:32,862 --> 00:13:36,000
EXHALE, NICE AND STRONG.
301
00:13:36,034 --> 00:13:37,482
HERE WE GO.
302
00:13:37,517 --> 00:13:39,310
INHALE, TURN TO THE LEFT,
303
00:13:39,344 --> 00:13:42,827
AND EXHALE TO WARRIOR TWO.
304
00:13:42,862 --> 00:13:46,655
INHALE, EXALTED WARRIOR,
305
00:13:46,689 --> 00:13:50,586
AND EXHALE, LATERAL-ANGLE POSE.
306
00:13:50,620 --> 00:13:51,827
CIRCLE THE ARMS
307
00:13:51,862 --> 00:13:54,275
AS YOU STRAIGHTEN THE LEG
TO TRIANGLE,
308
00:13:54,310 --> 00:13:56,896
EXHALING, LOOKING UP.
309
00:13:56,931 --> 00:14:01,793
NOW, DEEPENING INTO THE POSE,
BEND THE KNEE,
310
00:14:01,827 --> 00:14:05,896
AND STRAIGHTENING BOTH LEGS
AS BEST AS YOU CAN,
311
00:14:05,931 --> 00:14:09,241
FEELING THE LEFT FOOT
PRESSING DOWN.
312
00:14:09,275 --> 00:14:12,103
AGAIN, BEND THE KNEE,
313
00:14:12,137 --> 00:14:15,068
AND STRAIGHTEN AS YOU EXHALE,
314
00:14:15,103 --> 00:14:18,793
AND STAYING
FOR ONE BREATH HERE...
315
00:14:21,344 --> 00:14:22,689
GOOD.
316
00:14:22,724 --> 00:14:26,000
BEND THE LEFT KNEE
TO COME OUT OF THE POSE.
317
00:14:26,034 --> 00:14:31,000
TURN THE TOES IN SLIGHTLY,
AND EXHALE TO NAMASTE.
318
00:14:31,034 --> 00:14:35,137
BREATHING IN, OPENING,
319
00:14:35,172 --> 00:14:39,862
AND BREATHING OUT,
FEELING THE WHOLE BODY.
320
00:14:39,896 --> 00:14:42,896
THUMB AND FOURTH FINGER
TOGETHER NOW--
321
00:14:42,931 --> 00:14:44,241
EARTH MUDRA.
322
00:14:44,275 --> 00:14:46,896
EXHALE, HANDS TO THE HEART.
323
00:14:46,931 --> 00:14:48,586
HERE WE GO.
324
00:14:48,620 --> 00:14:50,896
OPENING THE FEET
TO THE RIGHT-HAND SIDE,
325
00:14:50,931 --> 00:14:53,482
EXHALING DOWN INTO WARRIOR TWO.
326
00:14:53,517 --> 00:14:57,482
INHALE, EXALTED WARRIOR,
LIFT THE CHEST, LOOKING UP,
327
00:14:57,517 --> 00:15:02,482
AND EXHALE, LATERAL-ANGLE,
ALL THE WAY DOWN.
328
00:15:02,517 --> 00:15:06,000
INHALE, CIRCLING THE ARM
TO TRIANGLE POSE,
329
00:15:06,034 --> 00:15:09,965
AND EXHALING, THE ARM OVERHEAD.
330
00:15:10,000 --> 00:15:13,655
BREATHING IN, BEND THE KNEE,
331
00:15:13,689 --> 00:15:15,379
AND AS YOU BREATHE OUT,
332
00:15:15,413 --> 00:15:18,724
LOOK UP AND TUCK THE CHIN IN
TOWARDS YOUR ARMPIT.
333
00:15:18,758 --> 00:15:20,000
TRY AGAIN.
334
00:15:20,034 --> 00:15:21,206
BREATHING IN,
335
00:15:21,241 --> 00:15:22,275
LOOKING ALL THE WAY DOWN
TO THE FLOOR,
336
00:15:22,310 --> 00:15:23,689
RELAXING THE SHOULDERS.
337
00:15:23,724 --> 00:15:25,689
NOW, PULL THE SHOULDERS
AWAY FROM THE EARS
338
00:15:25,724 --> 00:15:27,482
AS YOU LOOK UP.
339
00:15:27,517 --> 00:15:29,000
STAY FOR A BREATH.
340
00:15:29,034 --> 00:15:31,000
INHALE.
341
00:15:31,034 --> 00:15:33,965
STRONG EXHALE.
342
00:15:34,000 --> 00:15:37,275
BEND THE KNEE
TO COME OUT OF THE POSE.
343
00:15:37,310 --> 00:15:39,379
INHALE. TOUCH.
344
00:15:39,413 --> 00:15:40,586
TURN THE TOES IN,
345
00:15:40,620 --> 00:15:43,551
NARROW THE STANCE FOR RESTING,
EXHALE.
346
00:15:43,586 --> 00:15:46,931
OPEN, CLOSE WITH BREATH.
347
00:15:50,655 --> 00:15:55,827
DON'T WORRY ABOUT HOW IT LOOKS
AND JUST FEEL HOW IT FEELS...
348
00:15:55,862 --> 00:15:58,034
BREATHING.
349
00:15:58,068 --> 00:16:02,620
HERE WE GO. TURNING THE FEET...
AND EXHALE.
350
00:16:02,655 --> 00:16:06,724
FEEL THE BODY
AS YOU BEND THE KNEE.
351
00:16:06,758 --> 00:16:11,068
INHALE, FEEL THE REACH,
LOOKING UP,
352
00:16:11,103 --> 00:16:12,586
AND EXHALE,
353
00:16:12,620 --> 00:16:15,965
CARVING THROUGH THE SPACE
AS YOU MOVE INTO LATERAL-ANGLE.
354
00:16:16,000 --> 00:16:17,413
NOW, TURNING THE ARM,
355
00:16:17,448 --> 00:16:19,620
AND STRAIGHTENING THE LEG
WITH YOUR INHALE,
356
00:16:19,655 --> 00:16:22,103
AND EXHALING,
THE ARM OVERHEAD.
357
00:16:22,137 --> 00:16:23,413
NOW LET'S DEEPEN,
358
00:16:23,448 --> 00:16:25,172
BENDING THE KNEE
AND LOOKING DOWN.
359
00:16:25,206 --> 00:16:26,413
EXHALE,
360
00:16:26,448 --> 00:16:29,000
STRAIGHTENING THE LEG
AND LOOKING UP,
361
00:16:29,034 --> 00:16:32,103
AND AGAIN,
BENDING THE KNEE,
362
00:16:32,137 --> 00:16:34,241
FEELING THE FEET
AS YOU LOOK DOWN.
363
00:16:34,275 --> 00:16:37,862
NOW, STRAIGHTEN THE LEGS
AND LOOK UP.
364
00:16:37,896 --> 00:16:39,310
STAY FOR A BREATH.
365
00:16:39,344 --> 00:16:41,482
INHALE.
366
00:16:41,517 --> 00:16:44,275
EXHALE...
367
00:16:44,310 --> 00:16:46,448
AND BACK TO CENTRE.
368
00:16:46,482 --> 00:16:47,965
BEND THE LEFT KNEE.
369
00:16:48,000 --> 00:16:50,068
PUSH OFF THE LEFT FOOT,
COMING BACK,
370
00:16:50,103 --> 00:16:53,068
AND NARROW THE STANCE
AS YOU EXHALE.
371
00:16:53,103 --> 00:16:55,103
NOW, JUST ONE HEART OPENING,
372
00:16:55,137 --> 00:16:58,482
AND WE'LL TRY THE WHOLE SEQUENCE
ON THE OTHER SIDE.
373
00:16:58,517 --> 00:17:02,137
EXHALE, HANDS INTO THE HEART,
AND HERE WE GO.
374
00:17:02,172 --> 00:17:07,413
INHALE, TURN THE FEET,
EXHALE, WARRIOR TWO,
375
00:17:07,448 --> 00:17:12,413
FLOWING WITH THE BREATH,
INHALE, REACHING UP.
376
00:17:12,448 --> 00:17:18,310
MOVING WITH THE BREATH,
LATERAL-ANGLE POSE.
377
00:17:18,344 --> 00:17:20,413
CIRCLE THE ARM, INHALE,
378
00:17:20,448 --> 00:17:25,517
TRIANGLE, ARM OVERHEAD,
EXHALE.
379
00:17:25,551 --> 00:17:29,000
BACK TO CENTRE. INHALE...
380
00:17:29,034 --> 00:17:30,862
AND EXHALE,
381
00:17:30,896 --> 00:17:33,310
JUST ONE LINK AGAIN,
382
00:17:33,344 --> 00:17:35,068
AND WE'LL TRY THE LEFT SIDE.
383
00:17:35,103 --> 00:17:37,206
INHALE, OPEN,
384
00:17:37,241 --> 00:17:39,137
AND EXHALE, CLOSE.
385
00:17:39,172 --> 00:17:40,241
HERE WE GO,
386
00:17:40,275 --> 00:17:42,103
THE WHOLE THING
ON THE LEFT SIDE.
387
00:17:42,137 --> 00:17:44,172
INHALE, OPEN THE FEET,
388
00:17:44,206 --> 00:17:47,724
AND EXHALE, BEND THE KNEE.
389
00:17:49,034 --> 00:17:52,241
INHALE, EXALTED.
390
00:17:52,275 --> 00:17:55,827
EXHALE, REALLY REACH
WITH THE RIGHT ARM OVERHEAD.
391
00:17:55,862 --> 00:17:59,000
NOW, KEEP THE RIGHT ARM MOVING,
BREATHING IN,
392
00:17:59,034 --> 00:18:01,482
STRAIGHTENING THE LEGS
TO TRIANGLE,
393
00:18:01,517 --> 00:18:03,793
AND KEEP THE RIGHT ARM
MOVING OVERHEAD
394
00:18:03,827 --> 00:18:05,862
AS YOU BREATHE OUT.
395
00:18:05,896 --> 00:18:09,241
BACK TO CENTRE, INHALE,
396
00:18:09,275 --> 00:18:10,241
AND EXHALE.
397
00:18:10,275 --> 00:18:12,275
CIRCLE THE HANDS TO NAMASTE.
398
00:18:12,310 --> 00:18:15,793
THAT COMPLETES OUR SEQUENCE.
399
00:18:15,827 --> 00:18:18,793
WE'LL CLOSE HERE WITH A BOW.
400
00:18:18,827 --> 00:18:20,827
NAMASTE.
401
00:18:26,344 --> 00:18:28,068
RELAXING ON YOUR BACK,
402
00:18:28,103 --> 00:18:29,862
WITH THE FEET APART
AND THE KNEES TOGETHER.
403
00:18:29,896 --> 00:18:32,724
THE ARMS
WRAPPED ACROSS THE CHEST,
404
00:18:32,758 --> 00:18:35,517
BREATHING.
405
00:18:35,551 --> 00:18:38,137
RELEASE THE ARMS DOWN
AND SEPARATE THE KNEES,
406
00:18:38,172 --> 00:18:39,655
DRAWING THE FEET IN.
407
00:18:39,689 --> 00:18:41,482
WE'LL DO FOUR-PART PELVIC TILT.
408
00:18:41,517 --> 00:18:44,413
INHALE, THE TAIL BONE
PRESSES DOWN INTO THE FLOOR
409
00:18:44,448 --> 00:18:45,965
AS THE BELLY LIFTS,
410
00:18:46,000 --> 00:18:48,000
EXHALE, PRESS THE BELLY DOWN,
411
00:18:48,034 --> 00:18:50,517
FLATTENING THE BACK
ONTO THE FLOOR.
412
00:18:50,551 --> 00:18:53,137
INHALE,
ROLL UP INTO BRIDGE POSE,
413
00:18:53,172 --> 00:18:56,137
LIFTING YOUR PELVIS,
414
00:18:56,172 --> 00:18:57,896
AND EXHALE, ROLLING DOWN,
415
00:18:57,931 --> 00:18:59,482
TUCKING THE TAILBONE
TO THE LAST MINUTE
416
00:18:59,517 --> 00:19:01,379
AS YOU COME DOWN.
417
00:19:01,413 --> 00:19:04,448
AGAIN, ROCK FORWARD, BREATHE IN.
418
00:19:04,482 --> 00:19:08,137
NOW PRESS THE BELLY DOWN
AS YOU BREATHE OUT.
419
00:19:08,172 --> 00:19:12,655
ROLL UP TO BRIDGE POSE
AS YOU BREATHE IN.
420
00:19:12,689 --> 00:19:15,206
AND EXHALE. ROLL DOWN.
421
00:19:15,241 --> 00:19:17,655
LAST TIME TO ROCK FORWARD.
422
00:19:17,689 --> 00:19:20,344
TAILBONE PRESSES IN
TO THE FLOOR.
423
00:19:20,379 --> 00:19:24,000
EXHALE. BELLY PRESSES DOWN
INTO THE SPINE.
424
00:19:24,034 --> 00:19:25,137
LIFT YOUR PELVIS
425
00:19:25,172 --> 00:19:28,689
AS YOU PRESS THE FEET
DOWN INTO THE FLOOR,
426
00:19:28,724 --> 00:19:30,586
AND EXHALE,
BRING THE HANDS TOGETHER,
427
00:19:30,620 --> 00:19:32,655
AND WE'LL STAY
IN THE BRIDGE POSE.
428
00:19:32,689 --> 00:19:35,655
REALLY TRY TO TUCK THE SHOULDERS
UNDERNEATH THE BODY
429
00:19:35,689 --> 00:19:38,103
AND PRESS YOUR KNEES FORWARD.
430
00:19:38,137 --> 00:19:42,206
RELEASE THE HANDS...
AND ROLL DOWN,
431
00:19:42,241 --> 00:19:47,000
KEEPING THE TAILBONE TUCKED
AS YOU COME DOWN.
432
00:19:47,034 --> 00:19:48,620
GOOD.
433
00:19:48,655 --> 00:19:50,896
THE FEET TOGETHER NOW
WITH THE KNEES OPEN
434
00:19:50,931 --> 00:19:55,000
AND THE HANDS ON THE BELLY
IN OM MUDRA,
435
00:19:55,034 --> 00:19:59,551
BREATHING
TO THE CENTRE OF THE MUDRA.
436
00:19:59,586 --> 00:20:02,241
HUG THE KNEES TO THE CHEST NOW.
437
00:20:02,275 --> 00:20:04,793
BREATHE.
438
00:20:08,103 --> 00:20:13,137
EXTEND THE RIGHT LEG
INTO HAMSTRING STRETCH.
439
00:20:13,172 --> 00:20:15,241
LIFTING YOUR HEAD,
440
00:20:15,275 --> 00:20:18,862
AND DRAWING THE LEG IN
A LITTLE BIT...
441
00:20:18,896 --> 00:20:20,793
LEAVE THE RIGHT LEG WHERE IT IS
442
00:20:20,827 --> 00:20:23,103
AND STRAIGHTEN THE LEFT LEG
ALONG THE FLOOR,
443
00:20:23,137 --> 00:20:25,379
BRINGING YOUR HEAD BACK DOWN.
444
00:20:25,413 --> 00:20:27,931
BREATHE...
445
00:20:30,517 --> 00:20:32,931
AND NOW TO KNEE-DOWN TWIST.
446
00:20:32,965 --> 00:20:35,551
ALLOW THE KNEE
TO FOLD OVER THE BODY,
447
00:20:35,586 --> 00:20:39,448
AND LOOK TO THE OPPOSITE SIDE.
448
00:20:39,482 --> 00:20:42,034
NOW, AS YOU COME BACK
ONTO YOUR BACK,
449
00:20:42,068 --> 00:20:45,034
BRING THE RIGHT ANKLE
TO THE LEFT KNEE.
450
00:20:45,068 --> 00:20:47,310
YOU CAN PULL THE KNEES DOWN,
451
00:20:47,344 --> 00:20:49,965
GET A GOOD STRETCH
IN THE BUTTOCKS MUSCLES.
452
00:20:50,000 --> 00:20:52,379
REMEMBER TO BREATHE.
453
00:20:52,413 --> 00:20:56,344
PULL THE KNEES IN.
454
00:20:56,379 --> 00:20:59,241
RELEASE.
455
00:20:59,275 --> 00:21:02,413
LEFT LEG HAMSTRING STRETCH NOW.
456
00:21:02,448 --> 00:21:04,137
SEE IF YOU CAN DROP
THE TAILBONE,
457
00:21:04,172 --> 00:21:05,827
A LITTLE BIT HEAVY.
458
00:21:05,862 --> 00:21:08,827
FEEL THE BACK ON THE FLOOR
AS YOU LIFT,
459
00:21:08,862 --> 00:21:12,068
AND EXTEND THE LEFT LEG
DOWN NOW,
460
00:21:12,103 --> 00:21:15,689
AND RELAX THE HEAD
BACK DOWN TO THE FLOOR.
461
00:21:15,724 --> 00:21:18,482
BREATHE IN.
462
00:21:18,517 --> 00:21:21,034
BREATHE OUT.
463
00:21:21,068 --> 00:21:23,482
KNEE-DOWN TWIST.
464
00:21:23,517 --> 00:21:26,137
LET THE BODY FOLD OVER.
465
00:21:26,172 --> 00:21:29,310
RELAX AS YOU BREATHE.
466
00:21:29,344 --> 00:21:32,172
AS YOU COME BACK
ONTO YOUR BACK,
467
00:21:32,206 --> 00:21:34,827
THE RIGHT ANKLE
MEETS THE LEFT KNEE,
468
00:21:34,862 --> 00:21:38,034
THE RIGHT HAND BETWEEN THE LEGS,
MEETING THE LEFT HAND.
469
00:21:38,068 --> 00:21:40,655
CLASP THE HANDS, GENTLY PULL IN,
470
00:21:40,689 --> 00:21:44,689
BREATHING INTO THE BELLY
OF THE MUSCLE...
471
00:21:46,172 --> 00:21:48,551
AND RELEASE.
472
00:21:48,586 --> 00:21:51,000
RELAX THE LEGS DOWN,
473
00:21:51,034 --> 00:21:55,000
OPEN THE ARMS,
THE PALMS UP.
474
00:21:55,034 --> 00:21:58,724
THE WHOLE BODY
NOW SINKING...
475
00:21:58,758 --> 00:22:00,827
DROPPING...
476
00:22:00,862 --> 00:22:03,137
SOFTENING...
477
00:22:03,172 --> 00:22:06,344
THE FEET FALLING OPEN...
478
00:22:06,379 --> 00:22:10,344
THE MUSCLES FALLING AWAY
FROM THE BONES,
479
00:22:10,379 --> 00:22:14,379
SKIN SLIDING AWAY
FROM THE MUSCLE,
480
00:22:14,413 --> 00:22:17,482
SOFT BELLY,
481
00:22:17,517 --> 00:22:20,103
AND ONE DEEP BREATH
WAKES YOU UP.
482
00:22:20,137 --> 00:22:22,482
RUB THE HANDS TOGETHER BRISKLY
483
00:22:22,517 --> 00:22:25,655
AND CUP THE HANDS OVER THE EYES.
484
00:22:25,689 --> 00:22:27,931
WASH THE FACE,
485
00:22:27,965 --> 00:22:30,862
AND COME BACK TO SET...
486
00:22:30,896 --> 00:22:34,344
FEELING THIS NEW BODY NOW,
487
00:22:34,379 --> 00:22:38,068
THIS NEW BREATH--
488
00:22:38,103 --> 00:22:39,827
AWAKE...
489
00:22:39,862 --> 00:22:42,689
CALM...
490
00:22:42,724 --> 00:22:45,137
OPEN...
491
00:22:45,172 --> 00:22:46,793
CLEAR...
492
00:22:46,827 --> 00:22:50,344
COOL...
493
00:22:50,379 --> 00:22:54,586
ALIVE WITH SENSATION.
494
00:22:54,620 --> 00:22:58,620
BRING THE HANDS
TO THE HEART CENTRE
495
00:22:58,655 --> 00:23:02,482
AND WE'LL CLOSE WITH A BOW.
496
00:23:02,517 --> 00:23:07,379
NAMASTE.
497
00:23:07,413 --> 00:23:10,000
TO TAKE ON ONE CHALLENGE TODAY,
498
00:23:10,034 --> 00:23:15,517
ONE SMALL CHALLENGE,
ONE TINY AWAKENING--
499
00:23:15,551 --> 00:23:19,034
WHAT WOULD THAT BE?
500
00:23:32,517 --> 00:23:35,000
[♪♪♪]
34357
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