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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 --> 00:00:40,000
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,034 --> 00:00:42,034
LET'S BEGIN WITH A WARMUP,
13
00:00:42,068 --> 00:00:45,034
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:45,068 --> 00:00:48,000
AWAKENING WITH BREATH.
15
00:01:00,931 --> 00:01:03,137
LET'S BEGIN OUR WARMUP
SITTING ON OUR HEELS.
16
00:01:03,172 --> 00:01:05,448
LIFT YOUR CHEST
AND DROP THE SHOULDERS
17
00:01:05,482 --> 00:01:07,103
AND RELAX THE WHOLE BODY.
18
00:01:07,137 --> 00:01:08,586
BREATHE.
19
00:01:08,620 --> 00:01:10,034
REACH THE ARMS FORWARD,
20
00:01:10,068 --> 00:01:11,344
AND BRING THE HEAD
DOWN TO THE FLOOR
21
00:01:11,379 --> 00:01:13,241
AND EXHALE
22
00:01:13,275 --> 00:01:14,896
TO PREPARE FOR CAT SERIES ONE.
23
00:01:14,931 --> 00:01:16,862
HERE WE GO.
24
00:01:16,896 --> 00:01:19,724
INHALE. CAT TO CAT LIFT.
25
00:01:19,758 --> 00:01:21,103
EXHALE.
26
00:01:21,137 --> 00:01:24,586
CAT BOW, PUSH UP,
AND CHILD'S POSE.
27
00:01:24,620 --> 00:01:25,793
AGAIN.
28
00:01:25,827 --> 00:01:27,793
CAT TO CAT LIFT
AS YOUR BREATHE IN,
29
00:01:27,827 --> 00:01:30,862
FORWARD AND UP,
30
00:01:30,896 --> 00:01:33,620
AND BACK TO CHILD'S POSE
AS YOU BREATHE OUT.
31
00:01:33,655 --> 00:01:35,000
AGAIN.
32
00:01:35,034 --> 00:01:37,103
INHALE.
LIFT THE TAIL AND THE HEAD.
33
00:01:37,137 --> 00:01:38,310
EXHALE.
34
00:01:38,344 --> 00:01:40,413
PUSH UP
AND BACK TO CHILD'S POSE.
35
00:01:40,448 --> 00:01:43,103
STAY FOR A BREATH.
36
00:01:45,310 --> 00:01:46,896
PREPARE FOR CAT SERIES TWO.
37
00:01:46,931 --> 00:01:48,586
IT STARTS THE SAME WAY.
38
00:01:48,620 --> 00:01:50,000
HERE WE GO.
39
00:01:50,034 --> 00:01:52,310
INHALE. CAT TO CAT LIFT.
40
00:01:52,344 --> 00:01:54,310
TUCK THE TOES UNDER.
41
00:01:54,344 --> 00:01:56,620
PRESS YOUR TAIL UP
FOR DOWN-FACED DOG.
42
00:01:56,655 --> 00:01:58,275
AGAIN.
43
00:01:58,310 --> 00:02:00,137
CAT TO CAT LIFT.
44
00:02:00,172 --> 00:02:04,137
EXHALE, TUCKING THE TOES
AND LIFTING THE TAIL.
45
00:02:04,172 --> 00:02:06,379
BRING THE HEAD
JUST BETWEEN THE ARMS.
46
00:02:06,413 --> 00:02:07,827
AGAIN, BREATHING IN.
47
00:02:07,862 --> 00:02:10,068
CAT, CAT LIFT.
48
00:02:10,103 --> 00:02:11,655
BREATHING OUT...
49
00:02:11,689 --> 00:02:14,068
DOWN-FACED DOG.
50
00:02:14,103 --> 00:02:16,103
WE'LL STAY HERE FOR A BREATH.
51
00:02:16,137 --> 00:02:18,241
DROPPING THE HEELS,
52
00:02:18,275 --> 00:02:21,827
PRESSING THE PALMS
DOWN AND FORWARD.
53
00:02:21,862 --> 00:02:24,517
GOOD. RELEASE TO CHILD'S POSE.
54
00:02:24,551 --> 00:02:28,482
WE'LL PREPARE
FOR CAT SERIES THREE.
55
00:02:28,517 --> 00:02:31,827
REACH THE FINGERS
AS FAR FORWARD AS YOU CAN.
56
00:02:31,862 --> 00:02:33,275
INHALE.
57
00:02:33,310 --> 00:02:37,034
CAT TO UPWARD-FACING DOG,
HIPS DOWN, CHEST HIGH.
58
00:02:37,068 --> 00:02:39,931
FOREHEAD TO THE FLOOR
AS YOU EXHALE,
59
00:02:39,965 --> 00:02:42,689
THEN INHALE
BACK TO UPWARD-FACING DOG,
60
00:02:42,724 --> 00:02:45,896
AND EXHALE TO CHILD'S POSE.
61
00:02:45,931 --> 00:02:47,517
AGAIN.
62
00:02:47,551 --> 00:02:50,689
INHALE.
CAT TO UPWARD-FACING DOG.
63
00:02:50,724 --> 00:02:52,103
EXHALE.
64
00:02:52,137 --> 00:02:53,586
PULL THE SPINE FORWARD
65
00:02:53,620 --> 00:02:55,724
AS YOUR FOREHEAD
COMES TO THE FLOOR.
66
00:02:55,758 --> 00:02:56,965
INHALE.
67
00:02:57,000 --> 00:02:59,551
PRESS UP, STRAIGHT ARMS,
FOR CAT LIFT,
68
00:02:59,586 --> 00:03:02,206
AND EXHALE BACK TO CHILD'S POSE.
69
00:03:02,241 --> 00:03:04,413
STAY AND BREATHE.
70
00:03:07,793 --> 00:03:11,000
NOW CAT SERIES FOUR.
71
00:03:11,034 --> 00:03:12,172
PREPARE,
72
00:03:12,206 --> 00:03:14,827
COMING ONTO YOUR FOREARMS
AS YOU INHALE.
73
00:03:14,862 --> 00:03:17,172
STRAIGHTEN THE ARMS TO CAT LIFT.
74
00:03:17,206 --> 00:03:18,448
EXHALE.
75
00:03:18,482 --> 00:03:20,551
CAT TO CHILD'S POSE.
76
00:03:20,586 --> 00:03:22,448
AGAIN.
77
00:03:22,482 --> 00:03:24,827
CAT BOW TO CAT LIFT.
78
00:03:24,862 --> 00:03:26,241
EXHALE.
79
00:03:26,275 --> 00:03:28,827
CAT TO CHILD'S POSE.
80
00:03:28,862 --> 00:03:32,655
ONE LAST TIME. BREATHING IN.
81
00:03:32,689 --> 00:03:35,103
BREATHING OUT.
82
00:03:35,137 --> 00:03:40,000
RESTING IN CHILD'S POSE...
83
00:03:40,034 --> 00:03:42,965
EXHALE WHERE YOU ARE.
84
00:03:43,000 --> 00:03:46,965
NOW ROLLING UP TO HERO'S POSE
ONCE AGAIN.
85
00:03:47,000 --> 00:03:48,965
KEEP THE CHIN TUCKED IN
AS YOU COME UP
86
00:03:49,000 --> 00:03:51,000
AND LIFT YOUR CHEST.
87
00:03:51,034 --> 00:03:53,103
NOW DROP THE SHOULDERS DOWN
AND BREATHE.
88
00:03:55,517 --> 00:03:58,586
BRING THE HANDS BACK BEHIND YOU
FOR YOGA MUDRA.
89
00:03:58,620 --> 00:04:01,137
LIFT THE ARMS AS YOU EXHALE.
90
00:04:01,172 --> 00:04:04,758
NOW BRING THE TOP OF THE HEAD
DOWN TOWARDS THE FLOOR,
91
00:04:04,793 --> 00:04:06,413
LIFTING YOUR TAIL
92
00:04:06,448 --> 00:04:10,448
AND DRAWING THE HANDS
AS FAR BACK AS YOU CAN.
93
00:04:10,482 --> 00:04:12,344
LEAVE THE HANDS HIGH
94
00:04:12,379 --> 00:04:14,689
AND RELEASE DOWN
TO CHILD'S POSE,
95
00:04:14,724 --> 00:04:16,482
FINALLY LETTING GO OF THE HANDS
96
00:04:16,517 --> 00:04:19,034
AND LETTING THE SHOULDERS
RELAX DOWN.
97
00:04:19,068 --> 00:04:24,000
ROLLING UP TO HERO'S POSE
ONCE AGAIN.
98
00:04:24,034 --> 00:04:26,413
BREATHING OUT.
99
00:04:26,448 --> 00:04:28,241
GOOD.
100
00:04:28,275 --> 00:04:29,758
NOW HERO ROLLING.
101
00:04:29,793 --> 00:04:32,862
REACH THE ARMS FORWARD
AND THE CHEST ON THE THIGHS.
102
00:04:32,896 --> 00:04:35,068
AS YOU EXHALE, ROLL BACK UP.
103
00:04:35,103 --> 00:04:38,379
BREATHING IN, FORWARD YOU GO,
104
00:04:38,413 --> 00:04:44,310
AND BREATHING OUT, ROLLING UP,
TUCKING THE CHIN AS YOU COME UP.
105
00:04:44,344 --> 00:04:46,586
WE'LL HOLD HERE IN HERO'S POSE,
106
00:04:46,620 --> 00:04:48,896
FEELING THE CHEST HIGH,
107
00:04:48,931 --> 00:04:51,448
THE RIBS EXPANDING ON INHALE
108
00:04:51,482 --> 00:04:55,448
AND THE RIBS CONTRACTING
ON EXHALE.
109
00:04:55,482 --> 00:04:58,620
WE'LL CLOSE OUR WARMUP HERE
WITH A BOW...
110
00:05:02,034 --> 00:05:03,379
AND WHEN WE COME BACK,
111
00:05:03,413 --> 00:05:06,551
WE'LL DO A STANDING SEQUENCE
CALLED THE FIREBIRD.
112
00:05:08,931 --> 00:05:11,758
THE FIREBIRD SEQUENCE
STARTS WITH EARTH-RAIN LINK,
113
00:05:11,793 --> 00:05:14,103
WHICH WE COME BACK TO
AGAIN AND AGAIN.
114
00:05:14,137 --> 00:05:18,034
THE HANDS UP THROUGH CENTRE,
ELBOWS SEALING AND LIFTING,
115
00:05:18,068 --> 00:05:21,068
AND EXHALING THE ARMS
BACK TO CENTRE.
116
00:05:21,103 --> 00:05:22,482
LET'S BEGIN.
117
00:05:22,517 --> 00:05:24,551
INHALE UP
AND TOUCH YOUR PALMS TOGETHER,
118
00:05:24,586 --> 00:05:26,655
AND EXHALING
TO YOUR FORWARD FOLD.
119
00:05:26,689 --> 00:05:30,034
BREATHING IN, BEND THE KNEES,
120
00:05:30,068 --> 00:05:32,827
AND BREATHING OUT,
STRAIGHTEN THE LEGS.
121
00:05:32,862 --> 00:05:35,931
TRY AGAIN, DEEPENING
INTO THE FORWARD FOLD.
122
00:05:35,965 --> 00:05:37,586
BENDING THE KNEES,
123
00:05:37,620 --> 00:05:39,344
AND EXHALING,
STRAIGHTENING THE LEGS,
124
00:05:39,379 --> 00:05:42,551
AND WE'LL HOLD THERE
FOR A BREATH.
125
00:05:42,586 --> 00:05:44,655
EXHALE WHERE YOU ARE,
126
00:05:44,689 --> 00:05:47,793
AND COME UP, BREATHING IN.
127
00:05:47,827 --> 00:05:50,000
UP,
AND TOUCH THE PALMS TOGETHER,
128
00:05:50,034 --> 00:05:52,689
AND EXHALE,
THE HANDS TO THE HEART.
129
00:05:52,724 --> 00:05:54,724
TO EARTH-RAIN.
130
00:05:54,758 --> 00:05:58,655
INHALE UP AND EXHALE DOWN.
131
00:05:58,689 --> 00:06:02,034
IT'S A FAST SEQUENCE TODAY,
SO TRY TO KEEP UP,
132
00:06:02,068 --> 00:06:03,413
AND IF NOT,
133
00:06:03,448 --> 00:06:05,655
JUST MEET US BACK IN CENTRE
WHEN YOU CAN.
134
00:06:05,689 --> 00:06:07,103
HERE WE GO.
135
00:06:07,137 --> 00:06:09,655
CIRCLE THE ARMS DOWN TO GO UP,
136
00:06:09,689 --> 00:06:10,862
AND EXHALE, FORWARD FOLD
137
00:06:10,896 --> 00:06:13,379
AND WE COME ONTO OUR KNEES,
138
00:06:13,413 --> 00:06:16,586
SO KNEEL DOWN
AND LIFT THE CHEST,
139
00:06:16,620 --> 00:06:19,275
AND EXHALE DOWN TO CHILD'S POSE.
140
00:06:19,310 --> 00:06:21,620
COME ONTO HANDS AND KNEES,
141
00:06:21,655 --> 00:06:23,965
AND BACK TO CHILD.
142
00:06:24,000 --> 00:06:26,379
WE'LL DEEPEN ONCE AGAIN
INTO CHILD'S POSE,
143
00:06:26,413 --> 00:06:28,586
LIFTING THE BACK,
STRETCHING THE SHOULDERS,
144
00:06:28,620 --> 00:06:32,517
AND BACK TO CHILD'S POSE
TO STAY FOR A BREATH.
145
00:06:34,551 --> 00:06:37,724
EXHALE WHERE YOU ARE,
146
00:06:37,758 --> 00:06:40,689
AND NOW INHALE, ROLLING UP,
147
00:06:40,724 --> 00:06:42,482
AND EXHALE.
148
00:06:42,517 --> 00:06:46,275
A LITTLE JUMP
TO YOUR FORWARD FOLD.
149
00:06:46,310 --> 00:06:47,586
INHALE.
150
00:06:47,620 --> 00:06:49,551
ARMS UP, TOUCH THE PALMS,
151
00:06:49,586 --> 00:06:50,896
AND EXHALE.
152
00:06:50,931 --> 00:06:53,310
WE'RE BACK AT CENTRE
TO OUR LINK, EARTH-RAIN.
153
00:06:53,344 --> 00:06:57,758
INHALE UP, RAIN AND LIGHT
ALL THE WAY AROUND THE BODY,
154
00:06:57,793 --> 00:07:01,482
BREATHING IN.
155
00:07:01,517 --> 00:07:02,758
BREATHING OUT,
156
00:07:02,793 --> 00:07:04,137
THE HANDS COME
ALL THE WAY TO THE HEART
157
00:07:04,172 --> 00:07:05,310
TO BEGIN.
158
00:07:05,344 --> 00:07:08,482
CIRCLE UP AND FORWARD FOLD.
159
00:07:12,344 --> 00:07:16,310
COMING TO KNEELING POSE
AND DOWN TO CHILD.
160
00:07:16,344 --> 00:07:18,413
NOW LET'S CONTINUE.
161
00:07:18,448 --> 00:07:20,827
INHALE
CAT TO UPWARD-FACING DOG,
162
00:07:20,862 --> 00:07:22,551
ROLLING THE SHOULDERS BACK.
163
00:07:22,586 --> 00:07:25,103
AS YOU BREATHE IN,
BEND THE ELBOWS SLIGHTLY,
164
00:07:25,137 --> 00:07:26,827
AND AS YOU BREATHE OUT,
165
00:07:26,862 --> 00:07:29,310
STRAIGHTEN THE ARMS
WITH THE SHOULDERS DOWN.
166
00:07:29,344 --> 00:07:30,827
AGAIN.
167
00:07:30,862 --> 00:07:32,827
BEND THE ELBOWS SLIGHTLY,
BREATHING IN,
168
00:07:32,862 --> 00:07:35,827
AND PRESS THE PALMS DOWN,
BREATHING OUT.
169
00:07:35,862 --> 00:07:38,689
STAY FOR A BREATH,
170
00:07:38,724 --> 00:07:40,931
EXTENDING THE LEGS
BACK BEHIND YOU
171
00:07:40,965 --> 00:07:43,965
AND FEELING THE CHEST
NICE AND HIGH.
172
00:07:44,000 --> 00:07:45,137
GOOD.
173
00:07:45,172 --> 00:07:46,758
RETURN TO HERO'S POSE,
174
00:07:46,793 --> 00:07:50,103
THEN LIFT YOUR HIPS
AND JUMP INTO YOUR FORWARD FOLD.
175
00:07:50,137 --> 00:07:52,379
COME BACK TO CENTRE
ON AN INHALE,
176
00:07:52,413 --> 00:07:54,931
AND BACK TO THE HEART
ON THE EXHALE.
177
00:07:54,965 --> 00:07:56,793
EARTH-RAIN.
178
00:07:56,827 --> 00:07:58,896
INHALE UP.
179
00:07:58,931 --> 00:08:01,275
EXHALE, SHOULDERS SLIDING DOWN.
180
00:08:01,310 --> 00:08:03,137
ONE MORE TIME.
181
00:08:03,172 --> 00:08:05,172
BREATHING IN,
182
00:08:05,206 --> 00:08:07,931
AND HANDS ALL THE WAY
TO THE HEART THIS TIME
183
00:08:07,965 --> 00:08:10,137
AS YOU EXHALE.
184
00:08:10,172 --> 00:08:12,551
DOWN TO GO UP ON YOUR INHALE,
185
00:08:12,586 --> 00:08:15,034
FORWARD FOLD,
186
00:08:15,068 --> 00:08:17,896
HERO POSE, BREATHING IN,
187
00:08:17,931 --> 00:08:21,689
AND DOWN TO CHILD'S POSE,
BREATHING OUT.
188
00:08:21,724 --> 00:08:24,275
CAT TO UPWARD-FACING DOG NOW.
189
00:08:24,310 --> 00:08:26,379
INHALE.
190
00:08:26,413 --> 00:08:29,586
EXHALE BACK TO CHILD'S POSE.
191
00:08:32,344 --> 00:08:33,517
ONE MORE TIME.
192
00:08:33,551 --> 00:08:36,862
WE'LL TRY INHALING
CAT TO UPWARD-FACING,
193
00:08:36,896 --> 00:08:39,724
AND THIS TIME WE'LL COME
TO DOWNWARD-FACING DOG
194
00:08:39,758 --> 00:08:41,551
AS YOU EXHALE.
195
00:08:41,586 --> 00:08:43,689
BEND THE KNEES,
TUCK THE TOES,
196
00:08:43,724 --> 00:08:45,448
AND LIFT YOUR TAIL
197
00:08:45,482 --> 00:08:47,517
AS YOU BRING THE HEAD
BETWEEN THE ARMS.
198
00:08:47,551 --> 00:08:50,103
NOW LET'S DEEPEN IN DOWN-DOG.
199
00:08:50,137 --> 00:08:51,689
COME FORWARD SLIGHTLY
ON THE INHALE
200
00:08:51,724 --> 00:08:54,000
AND BACK ON THE EXHALE.
201
00:08:54,034 --> 00:08:55,344
AGAIN.
202
00:08:55,379 --> 00:08:58,413
BREATHING IN,
AND BREATHING OUT.
203
00:08:58,448 --> 00:09:02,689
HOLDING DOWN-FACED DOG, BREATHE.
204
00:09:07,310 --> 00:09:08,551
GOOD.
205
00:09:08,586 --> 00:09:10,448
RETURN TO HERO'S POSE.
206
00:09:10,482 --> 00:09:12,586
A LITTLE JUMP, FORWARD FOLD,
207
00:09:12,620 --> 00:09:16,724
LIFT THE CHEST, LIFT THE PALMS,
208
00:09:16,758 --> 00:09:18,137
AND EXHALE.
209
00:09:18,172 --> 00:09:20,103
WE'RE BACK AT CENTRE
TO OUR LINK.
210
00:09:20,137 --> 00:09:23,000
INHALE UP.
211
00:09:23,034 --> 00:09:27,000
EXHALE DOWN.
212
00:09:30,896 --> 00:09:32,413
BEAUTIFUL.
213
00:09:32,448 --> 00:09:33,724
LET'S CONTINUE.
214
00:09:33,758 --> 00:09:36,275
BREATHING IN, LIFT THE CHEST,
215
00:09:36,310 --> 00:09:37,655
AND FORWARD FOLD.
216
00:09:37,689 --> 00:09:39,103
DROP THE HEAD,
217
00:09:39,137 --> 00:09:41,655
KNEELING AS YOU BREATHE IN,
218
00:09:41,689 --> 00:09:43,931
AND REACHING FORWARD.
219
00:09:43,965 --> 00:09:46,379
CHILD'S POSE AS YOU BREATHE OUT.
220
00:09:46,413 --> 00:09:49,379
CAT TO UPWARD-FACING DOG,
221
00:09:49,413 --> 00:09:54,862
AND BACK TO CHILD'S POSE
ON AN EXHALE.
222
00:09:54,896 --> 00:09:57,034
SAME THING AGAIN.
223
00:09:57,068 --> 00:09:59,000
BREATHING IN,
CAT TO UPWARD-FACING DOG.
224
00:09:59,034 --> 00:10:02,689
FEEL THE BODY MOVING SMOOTHLY
WITH THE BREATH.
225
00:10:02,724 --> 00:10:04,793
NOW THE DOWN-DOG.
226
00:10:04,827 --> 00:10:07,448
EXHALE.
227
00:10:09,413 --> 00:10:11,655
GOOD. WE'LL CONTINUE.
228
00:10:11,689 --> 00:10:13,275
THE RIGHT KNEE FORWARD
BETWEEN THE HANDS
229
00:10:13,310 --> 00:10:15,000
FOR SWAN POSE.
230
00:10:15,034 --> 00:10:17,448
UNCURL THE BACK TOE,
LIFTING YOUR CHEST.
231
00:10:17,482 --> 00:10:21,241
BEND THE ELBOWS SLIGHTLY
ON THE INHALE,
232
00:10:21,275 --> 00:10:23,137
AND AS WE DEEPEN
AND STRAIGHTEN THE ARMS,
233
00:10:23,172 --> 00:10:24,448
TUCK THE TAIL SLIGHTLY.
234
00:10:24,482 --> 00:10:25,655
AGAIN.
235
00:10:25,689 --> 00:10:27,620
BREATHING IN,
236
00:10:27,655 --> 00:10:29,551
BREATHING OUT, DEEPENING.
237
00:10:29,586 --> 00:10:31,655
NOW WE HOLD IN SWAN LIFT.
238
00:10:31,689 --> 00:10:33,310
AS YOU EXHALE,
239
00:10:33,344 --> 00:10:36,551
REMEMBER, PULL THE BELLY
INTO THE SPINE.
240
00:10:36,586 --> 00:10:37,551
GOOD.
241
00:10:37,586 --> 00:10:40,068
RETURNING BACK TO CENTRE.
242
00:10:40,103 --> 00:10:42,034
EXHALE AS YOU JUMP.
243
00:10:42,068 --> 00:10:46,482
INHALE AS THE CHEST LIFTS,
PALMS TOUCHING ABOVE YOU,
244
00:10:46,517 --> 00:10:49,448
AND EXHALE,
CIRCLING THE HANDS TO NAMASTE.
245
00:10:49,482 --> 00:10:52,517
EARTH-RAIN LINK.
246
00:10:52,551 --> 00:10:56,551
SHOULDERS AWAY FROM THE EARS...
247
00:10:56,586 --> 00:10:59,689
UP AND LIFT, BREATHING IN.
248
00:10:59,724 --> 00:11:03,793
HANDS ALL THE WAY TO THE HEART
TO CONTINUE.
249
00:11:03,827 --> 00:11:06,103
BREATHING IN, TOUCH YOUR PALMS.
250
00:11:06,137 --> 00:11:08,482
EXHALE. FORWARD FOLD.
251
00:11:08,517 --> 00:11:12,758
INHALE. HERO POSE.
252
00:11:12,793 --> 00:11:15,413
EXHALE. CHILD.
253
00:11:15,448 --> 00:11:16,724
GOOD.
254
00:11:16,758 --> 00:11:19,965
WE HAVE CAT TO UPWARD-FACING
AS YOU BREATHE IN,
255
00:11:20,000 --> 00:11:24,793
AND A LONG, SLOW EXHALE
BACK TO CHILD'S POSE.
256
00:11:24,827 --> 00:11:27,689
NOW, ENERGIZE THE BODY
ON THIS INHALE.
257
00:11:27,724 --> 00:11:31,413
CAT TO UPWARD-FACING DOG.
258
00:11:31,448 --> 00:11:35,172
THIS TIME, WE GO TO DOWN-DOG,
259
00:11:35,206 --> 00:11:38,586
SO COME THROUGH A CAT LIFT,
TUCK THE TOES UNDER,
260
00:11:38,620 --> 00:11:40,482
AND LIFT THE TAIL.
261
00:11:40,517 --> 00:11:42,551
REACH THE HEAD DOWN.
262
00:11:42,586 --> 00:11:45,896
NOW LEFT KNEE FORWARD
FOR SWAN LIFT.
263
00:11:45,931 --> 00:11:48,241
PRESS THE ARMS STRAIGHT
AS YOU LIFT YOUR CHEST.
264
00:11:48,275 --> 00:11:51,275
INHALE.
BEND THE ELBOWS, FOCUS FORWARD.
265
00:11:51,310 --> 00:11:54,896
AS YOU EXHALE,
TAKE THE FOCUS BACK.
266
00:11:54,931 --> 00:11:57,551
ONCE AGAIN, THE FOCUS--
FORWARD ON THE INHALE,
267
00:11:57,586 --> 00:11:58,931
AND LIFT THE CHIN,
268
00:11:58,965 --> 00:12:00,241
BUT KEEP LIFTING
269
00:12:00,275 --> 00:12:02,482
OFF THE BACK OF THE HEAD
AS WELL.
270
00:12:02,517 --> 00:12:05,000
STAYING AND BREATHING.
271
00:12:05,034 --> 00:12:06,517
GOOD.
272
00:12:06,551 --> 00:12:08,517
RETURNING TO CENTRE.
273
00:12:08,551 --> 00:12:10,413
INHALE.
274
00:12:10,448 --> 00:12:12,137
EXHALE. JUMP.
275
00:12:12,172 --> 00:12:16,000
LIFT THE CHEST
AS YOU BREATHE IN.
276
00:12:16,034 --> 00:12:20,551
PALMS TOUCH AT THE HEART
AS YOU BREATHE OUT.
277
00:12:20,586 --> 00:12:22,931
EARTH-RAIN.
278
00:12:22,965 --> 00:12:26,689
BREATHE.
279
00:12:30,551 --> 00:12:33,103
EXHALE.
HANDS ALL THE WAY TO THE HEART,
280
00:12:33,137 --> 00:12:36,137
AND HERE WE GO
WITH OUR FIREBIRD SEQUENCE.
281
00:12:36,172 --> 00:12:38,965
EXHALE. FORWARD FOLD.
282
00:12:39,000 --> 00:12:42,379
INHALE, KNEELING.
283
00:12:42,413 --> 00:12:46,172
EXHALE TO CHILD'S POSE.
284
00:12:46,206 --> 00:12:49,793
NOW WE HAVE CAT TO UP-DOG
ON AN INHALE.
285
00:12:49,827 --> 00:12:56,000
EXHALING SLOWLY
BACK TO CHILD'S POSE.
286
00:12:56,034 --> 00:12:57,379
REPEAT.
287
00:12:57,413 --> 00:13:00,551
INHALE, LIFTING THE BACK
WITH THE HEAD DOWN,
288
00:13:00,586 --> 00:13:02,172
THE HIPS COME TO THE FLOOR
289
00:13:02,206 --> 00:13:05,103
AS YOU LIFT YOUR CHEST
AND THROAT.
290
00:13:05,137 --> 00:13:08,137
EXHALE TO DOWN-FACED DOG.
291
00:13:08,172 --> 00:13:10,655
TAKE YOUR TIME.
292
00:13:10,689 --> 00:13:12,344
NOW IT'S THE RIGHT KNEE
COMING FORWARD
293
00:13:12,379 --> 00:13:14,517
FOR SWAN LIFT,
294
00:13:14,551 --> 00:13:18,000
AND FIREBIRD,
LIKE DRAWING A BOW AND ARROW.
295
00:13:18,034 --> 00:13:21,862
BEND YOUR BACK KNEE IN
AND THE LEFT HAND DRAWS THE BOW.
296
00:13:21,896 --> 00:13:23,655
NOW EXHALE AND TRY TO THE BACK,
297
00:13:23,689 --> 00:13:27,034
AND AGAIN, BREATHING IN FORWARD,
298
00:13:27,068 --> 00:13:30,068
AND BREATHING OUT BACK.
299
00:13:30,103 --> 00:13:34,862
ONE LAST INHALE FORWARD
FOR FIREBIRD,
300
00:13:34,896 --> 00:13:37,482
AND EXHALE BACK.
301
00:13:37,517 --> 00:13:39,896
NOW WE RETURN TO CENTRE,
302
00:13:39,931 --> 00:13:42,034
COMING ONTO
YOUR HANDS AND KNEES.
303
00:13:42,068 --> 00:13:44,241
EXHALE. JUMP.
304
00:13:44,275 --> 00:13:45,482
INHALE.
305
00:13:45,517 --> 00:13:47,586
CHEST LIFT, PALMS TOUCH,
306
00:13:47,620 --> 00:13:50,172
AND EXHALE,
WE'RE BACK WHERE WE STARTED.
307
00:13:50,206 --> 00:13:52,413
EARTH-RAIN. INHALE UP.
308
00:13:52,448 --> 00:13:55,551
EXHALE DOWN.
309
00:13:55,586 --> 00:13:56,689
TRY AGAIN.
310
00:13:56,724 --> 00:13:58,448
REALLY FEEL THE FEET
DROPPING DOWN
311
00:13:58,482 --> 00:13:59,724
AS YOU LIFT YOUR FOCUS,
312
00:13:59,758 --> 00:14:01,206
AND EXHALE,
313
00:14:01,241 --> 00:14:04,034
HANDS ALL THE WAY TO THE HEART
TO BEGIN.
314
00:14:04,068 --> 00:14:06,482
SWING UP. INHALE.
315
00:14:06,517 --> 00:14:09,068
FORWARD FOLD. EXHALE.
316
00:14:09,103 --> 00:14:12,655
JUMPING TO HERO NOW
AS YOU BREATHE IN,
317
00:14:12,689 --> 00:14:17,206
AND FORWARD TO CHILD'S
AS YOU BREATHE OUT.
318
00:14:17,241 --> 00:14:21,310
CAT TO UPWARD-FACING DOG.
319
00:14:21,344 --> 00:14:24,034
EXHALE BACK TO CHILD'S POSE.
320
00:14:24,068 --> 00:14:26,931
RELAX THE BODY.
321
00:14:26,965 --> 00:14:28,482
AGAIN.
322
00:14:28,517 --> 00:14:34,172
INHALE, CAT,
HIPS COME DOWN, CHEST LIFTS,
323
00:14:34,206 --> 00:14:36,241
AND DOWN-FACED DOG NOW.
324
00:14:36,275 --> 00:14:39,896
CAT LIFT TO DOWN-DOG.
325
00:14:39,931 --> 00:14:43,758
NOW THE LEFT KNEE FORWARD
FOR SWAN LIFT,
326
00:14:43,793 --> 00:14:46,275
AND HERE'S FIREBIRD.
327
00:14:46,310 --> 00:14:50,551
BEND THE BACK KNEE IN
AND REACH YOUR ARMS FORWARD.
328
00:14:50,586 --> 00:14:54,000
NOW SWIVEL AND LOOK AROUND
TO THE BACK OF THE ROOM.
329
00:14:54,034 --> 00:14:57,310
TRY AGAIN,
BREATHING IN FORWARD,
330
00:14:57,344 --> 00:14:59,827
BREATHING OUT BACK.
331
00:14:59,862 --> 00:15:02,275
ONE LAST TIME.
332
00:15:02,310 --> 00:15:05,413
FEEL THE MOVEMENT IN THE HIPS.
333
00:15:05,448 --> 00:15:07,724
GOOD.
334
00:15:07,758 --> 00:15:09,551
LET'S RETURN TO CENTRE.
335
00:15:09,586 --> 00:15:11,448
BACK TO HERO'S POSE.
336
00:15:11,482 --> 00:15:13,517
LIFT THE HIPS AS YOU JUMP.
337
00:15:13,551 --> 00:15:14,620
INHALE.
338
00:15:14,655 --> 00:15:16,241
LIFT THE CHEST, PALMS TOUCH,
339
00:15:16,275 --> 00:15:20,172
AND EXHALE TO NAMASTE.
340
00:15:20,206 --> 00:15:22,000
ONE LINK ONLY THIS TIME.
341
00:15:22,034 --> 00:15:26,482
INHALE, LIFTING, AND EXHALE,
HANDS ALL THE WAY TO THE HEART.
342
00:15:26,517 --> 00:15:29,172
CIRCLE DOWN TO GO UP
AS YOU BREATHE IN,
343
00:15:29,206 --> 00:15:32,034
AND FORWARD FOLD ON THE EXHALE.
344
00:15:32,068 --> 00:15:36,034
A LITTLE JUMP AS YOU BREATHE IN,
345
00:15:36,068 --> 00:15:38,896
AND CHILD'S POSE.
346
00:15:38,931 --> 00:15:40,379
INHALE.
347
00:15:40,413 --> 00:15:45,000
CAT TO UPWARD-FACING DOG.
348
00:15:45,034 --> 00:15:48,206
EXHALE,
THE HIPS BACK TO CHILD'S POSE.
349
00:15:48,241 --> 00:15:50,758
RELAX THE SHOULDERS.
350
00:15:50,793 --> 00:15:52,482
NOW AGAIN.
351
00:15:52,517 --> 00:15:53,551
BREATHING IN.
352
00:15:53,586 --> 00:15:56,379
CAT TO UPWARD-FACING DOG,
353
00:15:56,413 --> 00:16:00,862
AND THIS TIME
TO DOWN-FACED DOG.
354
00:16:00,896 --> 00:16:03,517
LONG, SLOW EXHALE.
355
00:16:03,551 --> 00:16:05,827
NOW WE HAVE
THE RIGHT KNEE FORWARD
356
00:16:05,862 --> 00:16:07,965
FOR SWAN LIFT,
357
00:16:08,000 --> 00:16:10,103
AND JUST ONE FIREBIRD.
358
00:16:10,137 --> 00:16:13,413
BEND THE BACK KNEE
AND DRAW THE ARROW,
359
00:16:13,448 --> 00:16:17,379
AND EXHALE, LOOKING BACK.
360
00:16:17,413 --> 00:16:19,344
THIS TIME GO TO SWAN BOW.
361
00:16:19,379 --> 00:16:21,517
DIP YOUR FOREHEAD
DOWN TO THE FLOOR
362
00:16:21,551 --> 00:16:24,793
AND EXHALE TO DOWN-FACED DOG.
363
00:16:24,827 --> 00:16:27,896
COME BACK TO HERO POSE
AS YOU BREATHE IN
364
00:16:27,931 --> 00:16:31,206
AND JUMP TO FORWARD FOLD
AS YOU BREATHE OUT.
365
00:16:31,241 --> 00:16:34,551
INHALE ALL THE WAY UP TO CENTRE,
PALMS TOUCH,
366
00:16:34,586 --> 00:16:37,793
AND EXHALE,
THE HANDS TO THE HEART.
367
00:16:37,827 --> 00:16:39,689
ONE LINK ONLY.
368
00:16:39,724 --> 00:16:43,241
INHALE UP AND EXHALE.
369
00:16:43,275 --> 00:16:45,482
HERE WE GO. OTHER SIDE.
370
00:16:45,517 --> 00:16:49,758
BREATHING IN,
EXHALE, FORWARD FOLD.
371
00:16:49,793 --> 00:16:52,034
BREATHING IN, LITTLE SPRING
372
00:16:52,068 --> 00:16:55,034
TO LIFT YOUR CHEST
AND DROP YOUR SHOULDERS,
373
00:16:55,068 --> 00:16:58,103
AND EXHALE TO CHILD'S POSE.
374
00:16:58,137 --> 00:17:03,034
INHALE.
CAT TO UPWARD-FACING DOG.
375
00:17:03,068 --> 00:17:06,517
EXHALE,
THE HIPS BACK TO CHILD'S POSE.
376
00:17:06,551 --> 00:17:08,896
RELAX THE FOREHEAD DOWN.
377
00:17:08,931 --> 00:17:12,586
INHALE. CAT TO UP-DOG.
378
00:17:12,620 --> 00:17:13,965
PRESS THE ARMS STRAIGHT
379
00:17:14,000 --> 00:17:16,448
AND THE SHOULDERS
AWAY FROM THE EARS,
380
00:17:16,482 --> 00:17:18,034
AND NOW TO DOWN-FACED DOG,
381
00:17:18,068 --> 00:17:20,758
BENDING THE KNEES,
LIFTING THE TAIL,
382
00:17:20,793 --> 00:17:23,034
SUPER STRAIGHT ARMS.
383
00:17:23,068 --> 00:17:25,413
TO YOUR LEFT SIDE FOR SWAN.
384
00:17:25,448 --> 00:17:28,862
YOU'LL BEND THE BACK KNEE
FOR FIREBIRD,
385
00:17:28,896 --> 00:17:31,413
HOLDING THE BOW
AND DRAWING THE ARROW.
386
00:17:31,448 --> 00:17:34,413
EXHALE. REACH BACK.
387
00:17:34,448 --> 00:17:36,724
NOW THE HANDS COME DOWN.
388
00:17:36,758 --> 00:17:39,482
DIP THE HEAD FOR SWAN BOW.
389
00:17:39,517 --> 00:17:41,655
EXHALE TO DOWN-DOG.
390
00:17:41,689 --> 00:17:43,344
INHALE.
391
00:17:43,379 --> 00:17:45,241
HERO POSE,
392
00:17:45,275 --> 00:17:47,206
AND JUMP,
393
00:17:47,241 --> 00:17:50,034
EXHALING TO FORWARD FOLD.
394
00:17:50,068 --> 00:17:52,655
ALL THE WAY UP, PALMS TOUCH,
395
00:17:52,689 --> 00:17:54,517
AND NAMASTE.
396
00:17:54,551 --> 00:17:56,379
ONE EARTH-RAIN.
397
00:17:56,413 --> 00:17:58,137
INHALE.
398
00:17:58,172 --> 00:18:00,896
EXHALE, HANDS TO THE HEART,
399
00:18:00,931 --> 00:18:05,620
AND WE'LL CLOSE HERE
WITH A BOW.
400
00:18:05,655 --> 00:18:08,103
NAMASTE.
401
00:18:11,241 --> 00:18:14,655
WE'LL DO OUR RELAXATION
AND SAVASANA NEXT.
402
00:18:17,448 --> 00:18:19,034
LYING ON YOUR BACK
403
00:18:19,068 --> 00:18:21,586
WITH THE ARMS CROSSED
OVER THE CHEST,
404
00:18:21,620 --> 00:18:24,068
THE FEET APART,
AND THE KNEES TOGETHER.
405
00:18:24,103 --> 00:18:26,344
BREATHING.
406
00:18:26,379 --> 00:18:29,965
RELEASE THE ARMS DOWN
AND SEPARATE THE KNEES.
407
00:18:30,000 --> 00:18:33,827
FOUR-PART PELVIC TILT.
408
00:18:33,862 --> 00:18:36,896
PRESS THE TAILBONE DOWN
AND LIFT THE BELLY SLIGHTLY.
409
00:18:36,931 --> 00:18:39,896
AS YOU EXHALE,
PRESS THE BELLY DOWN.
410
00:18:39,931 --> 00:18:44,206
ROLLING UP INTO BRIDGE POSE
ON THE INHALE
411
00:18:44,241 --> 00:18:48,310
AND ROLLING DOWN
ON THE EXHALE.
412
00:18:48,344 --> 00:18:50,310
SAME THING AGAIN.
413
00:18:50,344 --> 00:18:52,827
INHALE FORWARD.
414
00:18:52,862 --> 00:18:56,034
EXHALE, PRESS DOWN.
415
00:18:56,068 --> 00:18:58,310
INHALE, ROLLING UP,
416
00:18:58,344 --> 00:19:02,517
LIFTING THE PELVIS,
417
00:19:02,551 --> 00:19:04,344
AND EXHALE, ROLLING DOWN,
418
00:19:04,379 --> 00:19:08,344
KEEPING THE PELVIS TUCKED
AS YOU COME DOWN.
419
00:19:08,379 --> 00:19:09,862
ONE LAST TIME.
420
00:19:09,896 --> 00:19:15,620
ROCK FORWARD
AND BREATHE OUT, ROCKING BACK.
421
00:19:15,655 --> 00:19:18,000
BREATHING IN,
ROLLING UP TO BRIDGE POSE,
422
00:19:18,034 --> 00:19:20,379
AND THIS TIME, WE'LL STAY THERE.
423
00:19:20,413 --> 00:19:22,241
TUCK THE SHOULDERS
UNDERNEATH YOU
424
00:19:22,275 --> 00:19:25,586
AND CLASP THE HANDS
IN SHIVA MUDRA.
425
00:19:25,620 --> 00:19:28,896
STAY AND BREATHE,
426
00:19:28,931 --> 00:19:31,482
AND THEN RELEASE THE HANDS.
427
00:19:31,517 --> 00:19:36,344
MAKE SPACE IN THE SHOULDERS
AS YOU ROLL DOWN.
428
00:19:36,379 --> 00:19:40,793
SEPARATE THE KNEES,
SOLES OF THE FEET TOGETHER.
429
00:19:40,827 --> 00:19:43,931
BRING THE HANDS ONTO THE BELLY
IN OM MUDRA.
430
00:19:46,379 --> 00:19:50,655
RELAX THE BUTTOCKS MUSCLES
AND LET THE KNEES FALL OPEN.
431
00:19:50,689 --> 00:19:54,275
NOW BRING THE KNEES TO THE CHEST
AND HUG THE KNEES IN,
432
00:19:54,310 --> 00:19:56,482
BREATHING,
433
00:19:56,517 --> 00:19:59,586
AND NOW HAMSTRING STRETCH
ON THE RIGHT SIDE.
434
00:19:59,620 --> 00:20:03,827
EXTEND THE RIGHT LEG
WITH THE LEFT KNEE BENT.
435
00:20:03,862 --> 00:20:08,000
LIFT THE HEAD
AND PULL THE KNEE IN,
436
00:20:08,034 --> 00:20:09,896
AND AS YOU EXTEND THE OTHER LEG
TO THE FLOOR,
437
00:20:09,931 --> 00:20:12,862
TURN THE HEAD TO THE FLOOR.
438
00:20:12,896 --> 00:20:16,000
BREATHE.
439
00:20:18,758 --> 00:20:20,931
RELEASING
TO KNEE-DOWN TWIST NOW.
440
00:20:20,965 --> 00:20:22,551
BEND THE KNEE
441
00:20:22,586 --> 00:20:26,068
AND FOLD THE KNEE OVER THE BODY,
LOOKING TO THE OPPOSITE SIDE...
442
00:20:29,586 --> 00:20:31,586
AND AS YOU COME BACK
ONTO YOUR BACK,
443
00:20:31,620 --> 00:20:33,482
THE RIGHT ANKLE
TO THE LEFT KNEE,
444
00:20:33,517 --> 00:20:35,517
THE RIGHT HAND BETWEEN THE LEGS,
445
00:20:35,551 --> 00:20:37,655
INTERLACING THE FINGERS
446
00:20:37,689 --> 00:20:40,551
AND PULLING THE KNEES DOWN
GENTLY.
447
00:20:40,586 --> 00:20:43,551
BREATHE THE BACK INTO THE FLOOR,
448
00:20:43,586 --> 00:20:46,413
SOFTEN THE EYES,
449
00:20:46,448 --> 00:20:50,655
AND NOW HAMSTRING STRETCH
ON THE LEFT SIDE.
450
00:20:50,689 --> 00:20:52,896
EXTEND THE LEG,
451
00:20:52,931 --> 00:20:59,034
LIFTING THE HEAD UP
AND DRAWING THE LEG IN SLIGHTLY.
452
00:20:59,068 --> 00:21:01,068
AS YOU RETURN THE LEG
TO THE FLOOR,
453
00:21:01,103 --> 00:21:03,344
EXTEND THE OPPOSITE LEG
ALONG THE FLOOR
454
00:21:03,379 --> 00:21:05,034
AND FEEL THE WHOLE BODY
STRETCHING
455
00:21:05,068 --> 00:21:07,344
AS YOU BREATHE...
456
00:21:11,000 --> 00:21:12,413
AND RELEASE.
457
00:21:12,448 --> 00:21:14,068
KNEE-DOWN TWIST.
458
00:21:14,103 --> 00:21:16,103
THE LEFT KNEE
FOLDS OVER THE BODY...
459
00:21:22,586 --> 00:21:24,724
AND COMING BACK ONTO YOUR BACK,
460
00:21:24,758 --> 00:21:27,896
THE LEFT ANKLE
TO THE RIGHT KNEE,
461
00:21:27,931 --> 00:21:30,655
THE LEFT HAND BETWEEN THE LEGS,
462
00:21:30,689 --> 00:21:33,517
MEETING THE RIGHT HAND
WITH THE FINGERS INTERLACED.
463
00:21:33,551 --> 00:21:38,172
BREATHE THE KNEES DOWN
INTO THE CHEST,
464
00:21:38,206 --> 00:21:41,137
AND RELEASE.
465
00:21:41,172 --> 00:21:47,758
TURN THE PALMS UP
AND LET THE FEET FALL OPEN.
466
00:21:47,793 --> 00:21:51,310
RELAX THE EYES,
467
00:21:51,344 --> 00:21:54,482
AND ALL THE MUSCLES
IN THE BODY NOW,
468
00:21:54,517 --> 00:21:58,689
SOFTENING,
469
00:21:58,724 --> 00:22:02,517
LETTING GO OF ANY TENSION,
470
00:22:02,551 --> 00:22:05,965
FALLING INTO THE EARTH,
471
00:22:06,000 --> 00:22:08,344
AND COMING BACK WITH A BREATH.
472
00:22:08,379 --> 00:22:11,379
DRAW THE HANDS TOGETHER
AND RUB THEM,
473
00:22:11,413 --> 00:22:14,758
AND CUP THE HANDS OVER THE EYES.
474
00:22:14,793 --> 00:22:19,689
WASH THE FACE
AND COME BACK TO SET.
475
00:22:23,758 --> 00:22:25,620
WITH CROSSED LEGS,
476
00:22:25,655 --> 00:22:28,137
WE'LL TAKE THE GESTURE
OF NO FEAR,
477
00:22:28,172 --> 00:22:35,827
THE RIGHT PALM FACING FORWARD
AND THE LEFT PALM FACING UP.
478
00:22:35,862 --> 00:22:40,000
FEEL THE ENERGY
IN THE PALMS OF THE HANDS.
479
00:22:44,379 --> 00:22:49,068
FEEL THE ENERGY ON THE FOREHEAD
AND THE BELLY,
480
00:22:49,103 --> 00:22:52,034
THE HEART CENTRE.
481
00:22:52,068 --> 00:22:54,482
FEEL YOURSELF COMPLETE,
482
00:22:54,517 --> 00:22:58,896
GIVING, RECEIVING, EQUALLY,
483
00:22:58,931 --> 00:23:03,206
CALMLY,
484
00:23:03,241 --> 00:23:07,482
AND WE'LL CLOSE HERE
WITH A BOW.
485
00:23:07,517 --> 00:23:10,758
NAMASTE.
486
00:23:10,793 --> 00:23:14,551
REMEMBERING
EVERY OBSTACLE YOU MEET IN LIFE
487
00:23:14,586 --> 00:23:18,827
CAN BE SEEN AS A BLOCK
OR AN OPPORTUNITY.
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