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1
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IN NAMASTE YOGA,
2
00:00:09,931 --> 00:00:12,379
WE LEARN A MOVEMENT PHRASE
OF YOGA POSES
3
00:00:12,413 --> 00:00:15,448
WOVEN TOGETHER WITH BREATH.
4
00:00:15,482 --> 00:00:17,551
THE KEY
IS ALLOWING THE BODY
5
00:00:17,586 --> 00:00:21,448
TO EXPERIENCE
MOVING IN AND THROUGH POSES,
6
00:00:21,482 --> 00:00:23,551
TRUSTING IN YOUR BREATH.
7
00:00:23,586 --> 00:00:26,000
IF YOU FIND A POSE
TOO CHALLENGING,
8
00:00:26,034 --> 00:00:30,241
TAKE A MOMENT,
AND THEN MEET US BACK IN CENTRE,
9
00:00:30,275 --> 00:00:33,482
WHERE WE RETURN AGAIN AND AGAIN
10
00:00:33,517 --> 00:00:36,241
TO OUR BREATH-BODY LINKS,
11
00:00:36,275 --> 00:00:41,034
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:41,068 --> 00:00:42,827
LET'S BEGIN WITH A WARM UP,
13
00:00:42,862 --> 00:00:46,034
AND THEN INTO TODAY'S
DYNAMIC FLOW.
14
00:00:46,068 --> 00:00:48,310
AWAKENING WITH BREATH.
15
00:00:48,344 --> 00:00:51,793
[♪♪♪]
16
00:00:59,724 --> 00:01:01,689
WARMING UP NOW.
17
00:01:01,724 --> 00:01:04,344
THE LEGS EXTENDED,
THE CHEST HIGH,
18
00:01:04,379 --> 00:01:06,620
AND THE SHOULDERS DROPPED.
19
00:01:06,655 --> 00:01:09,241
AS YOU EXHALE,
BRING YOUR HANDS BACK BEHIND,
20
00:01:09,275 --> 00:01:12,482
AND CONTRACT,
DROPPING YOUR CHIN.
21
00:01:12,517 --> 00:01:16,517
BREATHING IN,
FLEX THE FEET AND LIFT.
22
00:01:16,551 --> 00:01:19,655
BREATHING OUT, BACK.
23
00:01:19,689 --> 00:01:20,689
TRY AGAIN.
24
00:01:20,724 --> 00:01:23,034
INHALE, UP,
25
00:01:23,068 --> 00:01:24,413
AND EXHALE, CONTRACT.
26
00:01:24,448 --> 00:01:26,931
BRING THE CHIN INTO THE CHEST.
27
00:01:26,965 --> 00:01:29,379
LAST TIME, UP,
28
00:01:29,413 --> 00:01:32,206
AND EXHALE.
29
00:01:32,241 --> 00:01:36,000
GOOD, NOW WALK THE HANDS FORWARD
THIS TIME ON THE INHALE,
30
00:01:36,034 --> 00:01:37,068
AND EXHALE.
31
00:01:37,103 --> 00:01:40,103
WIGGLE A LITTLE BIT
SIDE TO SIDE.
32
00:01:40,137 --> 00:01:43,000
PREPARE, LIFT YOUR ARMS.
33
00:01:43,034 --> 00:01:46,620
EXHALE,
CONTRACT BACK WITH ARMS.
34
00:01:46,655 --> 00:01:49,068
NOW FORWARD FOLD.
35
00:01:49,103 --> 00:01:51,896
NOW EXHALE LIFT.
36
00:01:51,931 --> 00:01:53,172
WHOLE THING AGAIN.
37
00:01:53,206 --> 00:01:56,103
BREATHING IN,
ARMS TO SHOULDER HEIGHT.
38
00:01:56,137 --> 00:01:59,206
BREATHING OUT, CONTRACT.
39
00:01:59,241 --> 00:02:02,896
FORWARD TO GO,??
POINTING YOUR TOES,
40
00:02:02,931 --> 00:02:06,413
AND KEEPING THE TOES POINTED
AS YOU LIFT UP.
41
00:02:06,448 --> 00:02:08,965
STAY FOR A BREATH HERE.
42
00:02:11,586 --> 00:02:12,758
AND TRANSITION,
43
00:02:12,793 --> 00:02:15,551
BRINGING THE SOLES OF THE FEET
TOGETHER.
44
00:02:15,586 --> 00:02:16,655
LET'S TRY.
45
00:02:16,689 --> 00:02:19,344
EXHALE, CONTRACT.
46
00:02:19,379 --> 00:02:22,620
INHALE, REACH FORWARD.
47
00:02:22,655 --> 00:02:25,000
EXHALE, LIFT.
48
00:02:25,034 --> 00:02:26,517
AGAIN, BREATHING IN,
49
00:02:26,551 --> 00:02:28,379
ARMS TO SHOULDER HEIGHT.
50
00:02:28,413 --> 00:02:29,965
EXHALE.
51
00:02:30,000 --> 00:02:33,344
NOW, WATCH HOW THE HEELS
OF THE HANDS COME TOGETHER.
52
00:02:33,379 --> 00:02:36,344
NOW IT'S SHIVA MUDRA
AS YOU GO FORWARD,
53
00:02:36,379 --> 00:02:39,000
AND EXHALE, LIFT.
54
00:02:39,034 --> 00:02:41,517
HOLD THERE AND BREATHE.
55
00:02:45,206 --> 00:02:49,034
NOW, LET'S TRY IT
WITH THE LEGS SEPARATED WIDE.
56
00:02:51,275 --> 00:02:54,931
INHALE, LIFT YOUR ARMS
UP TO SHOULDER HEIGHT,
57
00:02:54,965 --> 00:02:58,448
AND EXHALE, CONTRACT BACK.
58
00:02:58,482 --> 00:03:00,275
AS YOU GO FORWARD, CAREFUL.
59
00:03:00,310 --> 00:03:02,827
NOT TOO FAR.
60
00:03:02,862 --> 00:03:06,000
BREATHING OUT, LIFT.
61
00:03:06,034 --> 00:03:08,724
AGAIN.
62
00:03:08,758 --> 00:03:12,344
EXHALE, CONTRACT BACK.
63
00:03:12,379 --> 00:03:15,275
INHALE, FORWARD.
64
00:03:15,310 --> 00:03:18,862
EXHALE, LIFT THE CHEST.
65
00:03:18,896 --> 00:03:20,965
WE'LL STAY AND BREATHE.
66
00:03:23,931 --> 00:03:25,241
GOOD.
67
00:03:25,275 --> 00:03:26,655
AND RELEASE.
68
00:03:26,689 --> 00:03:29,413
DRAW THE SOLES OF THE FEET
TOGETHER.
69
00:03:29,448 --> 00:03:33,379
INTERLACE THE FINGERS
UNDERNEATH THE FEET,
70
00:03:33,413 --> 00:03:35,172
LIFTING YOUR CHEST,
71
00:03:35,206 --> 00:03:40,827
DROPPING YOUR SHOULDERS,
BREATHING...
72
00:03:40,862 --> 00:03:43,689
AND NOW
ONTO YOUR HANDS AND KNEES.
73
00:03:43,724 --> 00:03:45,068
AS YOU BREATHE IN,
74
00:03:45,103 --> 00:03:47,206
LIFT YOUR TAIL
AND LIFT YOUR HEAD,
75
00:03:47,241 --> 00:03:50,000
AND AS YOU BREATHE OUT,
76
00:03:50,034 --> 00:03:51,896
TUCK THE TAIL,
PRESS THE PALMS DOWN,
77
00:03:51,931 --> 00:03:53,724
LOOK BETWEEN THE LEGS.
78
00:03:53,758 --> 00:03:55,000
AGAIN.
79
00:03:59,206 --> 00:04:00,448
ONE LAST TIME,
80
00:04:00,482 --> 00:04:03,379
INHALING TO CAT LIFT,
81
00:04:03,413 --> 00:04:05,862
AND EXHALING TO CAT,
82
00:04:05,896 --> 00:04:08,448
AND WE'LL HOLD IN CAT POSE.
83
00:04:08,482 --> 00:04:11,103
FEEL THE FINGER PADS
PRESSING DOWN
84
00:04:11,137 --> 00:04:14,517
TO RELIEVE THE TENSION
IN THE WRISTS.
85
00:04:14,551 --> 00:04:17,655
NOW TRANSITION TO CAT LIFT,
AND WE'LL HOLD HERE.
86
00:04:17,689 --> 00:04:20,896
RELAX INTO THE SADDLE
OF THE LOW BACK.
87
00:04:20,931 --> 00:04:23,758
STRAIGHT ARMS.
88
00:04:23,793 --> 00:04:25,931
RELEASE TO CHILD'S POSE.
89
00:04:25,965 --> 00:04:28,827
BREATHE.
90
00:04:28,862 --> 00:04:31,000
RELAX THE WHOLE BODY...
91
00:04:34,689 --> 00:04:37,413
AND ROLLING UP TO HERO'S POSE,
92
00:04:37,448 --> 00:04:38,862
LIFT YOUR CHEST
93
00:04:38,896 --> 00:04:41,689
AND RELAX THE SHOULDERS
DOWN THE BACK.
94
00:04:41,724 --> 00:04:46,241
FEEL THE WHOLE BODY BREATHING.
95
00:04:46,275 --> 00:04:50,034
WE'LL CLOSE HERE
WITH A BOW.
96
00:04:50,068 --> 00:04:53,655
NAMASTE.
97
00:04:53,689 --> 00:04:56,655
OUR NEXT SEQUENCE
IS A STANDING SERIES,
98
00:04:56,689 --> 00:04:59,172
AND WE BEGIN
AT THE BACK OF OUR MATS.
99
00:05:06,689 --> 00:05:08,689
ALL OF THE SEQUENCES
THAT WE LEARN
100
00:05:08,724 --> 00:05:11,275
COME BACK TO A BREATH-BODY LINK.
101
00:05:11,310 --> 00:05:14,655
THIS BREATH-BODY LINK
IS CALLED EARTH-RAIN.
102
00:05:14,689 --> 00:05:17,275
INHALING,
THE ARMS UP THROUGH CENTRE,
103
00:05:17,310 --> 00:05:21,034
AND EXHALE,
THE ARMS COME DOWN TO YOUR SIDE.
104
00:05:21,068 --> 00:05:24,103
LET'S TRY ONE LAST TIME.
105
00:05:24,137 --> 00:05:26,655
EXHALING, THE HANDS ALL THE WAY
TO THE HEART THIS TIME
106
00:05:26,689 --> 00:05:28,689
TO START THE SEQUENCE.
107
00:05:28,724 --> 00:05:30,413
INHALE, UP,
108
00:05:30,448 --> 00:05:33,206
AND EXHALE INTO FORWARD FOLD.
109
00:05:33,241 --> 00:05:35,448
INHALE, BEND THE KNEES,
110
00:05:35,482 --> 00:05:36,758
AND EXHALE.
111
00:05:36,793 --> 00:05:40,068
TRY TO STRAIGHTEN THE LEGS
AND DROP THE HEAD DOWN.
112
00:05:40,103 --> 00:05:43,068
AGAIN, INHALE,
BENDING THE KNEES,
113
00:05:43,103 --> 00:05:46,137
AND EXHALE, JUST STRAIGHTEN
AS FAR AS YOU CAN GO,
114
00:05:46,172 --> 00:05:47,655
AND WE'LL STAY AND BREATHE,
115
00:05:47,689 --> 00:05:49,896
SOFTENING INTO THE HIP CREASE,
116
00:05:49,931 --> 00:05:53,275
WITH THE KNEES BENT OR STRAIGHT.
117
00:05:53,310 --> 00:05:55,034
COMING UP, INHALE,
118
00:05:55,068 --> 00:05:56,965
REACH YOUR HANDS ABOVE YOU
AND TOUCH,
119
00:05:57,000 --> 00:05:59,551
AND EXHALE, HANDS TO THE HEART.
120
00:05:59,586 --> 00:06:02,793
EARTH-RAIN.
121
00:06:02,827 --> 00:06:06,034
EXHALE, BELLY INTO SPINE.
122
00:06:06,068 --> 00:06:09,448
ONE LAST TIME,
AND WE'LL CONTINUE THE SEQUENCE.
123
00:06:09,482 --> 00:06:11,137
BRING YOUR HANDS
ALL THE WAY TO THE HEART
124
00:06:11,172 --> 00:06:13,206
TO BEGIN.
125
00:06:13,241 --> 00:06:15,517
INHALE, UP,
126
00:06:15,551 --> 00:06:18,758
AND EXHALE, FORWARD FOLD.
127
00:06:18,793 --> 00:06:20,827
NOW WALK YOUR HANDS
RIGHT FORWARD
128
00:06:20,862 --> 00:06:22,000
UNDERNEATH YOUR SHOULDERS,
129
00:06:22,034 --> 00:06:23,137
AND EXHALE.
130
00:06:23,172 --> 00:06:25,482
PULL YOUR BELLY IN.
131
00:06:25,517 --> 00:06:27,206
AS YOU BREATHE IN,
BEND THE KNEES,
132
00:06:27,241 --> 00:06:28,896
TOUCHING THE FLOOR,
133
00:06:28,931 --> 00:06:32,655
AND IF YOU'RE STRONG,
EXHALE AND LIFT THE KNEES.
134
00:06:32,689 --> 00:06:35,827
REPEAT, BREATHING IN, BENDING,
135
00:06:35,862 --> 00:06:39,034
AND BREATHING OUT,
STRAIGHTENING.
136
00:06:39,068 --> 00:06:41,379
WE'LL STAY
IN THIS STRENGTHENING POSE.
137
00:06:41,413 --> 00:06:44,482
YOU MUST BREATHE.
138
00:06:44,517 --> 00:06:46,689
WALK THE HANDS BACK NOW,
139
00:06:46,724 --> 00:06:47,931
BACK TO YOUR FORWARD FOLD.
140
00:06:47,965 --> 00:06:51,000
EXHALING, THE HEAD DOWN.
141
00:06:51,034 --> 00:06:54,793
INHALE, ALL THE WAY UP,
STRAIGHT BACK,
142
00:06:54,827 --> 00:06:58,448
AND EXHALE TO NAMASTE.
143
00:06:58,482 --> 00:07:00,793
NOW, AGAIN, EARTH-RAIN.
144
00:07:00,827 --> 00:07:03,379
EXHALING THE ARMS DOWN...
145
00:07:06,137 --> 00:07:08,517
ONE LAST TIME,
146
00:07:08,551 --> 00:07:10,448
THIS TIME, DRAWING THE HANDS
ALL THE WAY TO THE HEART
147
00:07:10,482 --> 00:07:12,379
TO CONTINUE.
148
00:07:12,413 --> 00:07:14,965
INHALE, UP,
149
00:07:15,000 --> 00:07:17,896
AND EXHALE, FORWARD FOLD.
150
00:07:17,931 --> 00:07:19,310
WALK THE HANDS FORWARD
ON YOUR INHALE
151
00:07:19,344 --> 00:07:20,965
TO PLANK,
152
00:07:21,000 --> 00:07:24,241
BUT THIS TIME WE EXHALE
TO DOWN DOG.
153
00:07:24,275 --> 00:07:27,551
COME FORWARD A LITTLE BIT
TO LEARN THE POSE,
154
00:07:27,586 --> 00:07:30,586
AND EXHALE BACK
INTO DOWN DOG.
155
00:07:30,620 --> 00:07:32,275
TRY AGAIN.
156
00:07:32,310 --> 00:07:35,206
COMING FORWARD,
157
00:07:35,241 --> 00:07:36,482
AND EXHALE,
STRAIGHTENING THE ARMS,
158
00:07:36,517 --> 00:07:38,689
PRESSING INTO THE FINGER PADS.
159
00:07:38,724 --> 00:07:43,758
WE'LL STAY HERE AND BREATHE.
160
00:07:43,793 --> 00:07:48,620
EXHALE WHERE YOU ARE,
AND WALK THE HANDS BACK,
161
00:07:48,655 --> 00:07:51,000
DROP INTO YOUR FORWARD FOLD,
162
00:07:51,034 --> 00:07:52,103
AND RETURN TO CENTRE.
163
00:07:52,137 --> 00:07:54,689
INHALE, UP.
164
00:07:54,724 --> 00:07:58,034
EXHALE TO NAMASTE.
165
00:07:58,068 --> 00:08:01,206
BREATHING IN, EARTH-RAIN.
166
00:08:01,241 --> 00:08:05,724
FEEL THE SHOULDERS
MOVING DOWN AWAY FROM THE EARS.
167
00:08:05,758 --> 00:08:09,275
ONE LAST TIME.
168
00:08:09,310 --> 00:08:11,000
THEN WE'LL CONTINUE.
169
00:08:11,034 --> 00:08:13,827
CIRCLE THE ARMS UP,
170
00:08:13,862 --> 00:08:17,275
EXHALE, FORWARD FOLD.
171
00:08:17,310 --> 00:08:20,758
WALK THE HANDS FORWARD
ON THE INHALE BREATH,
172
00:08:20,793 --> 00:08:23,206
AND EXHALE BACK TO DOWN DOG.
173
00:08:23,241 --> 00:08:25,310
NOW DRAW YOUR RIGHT KNEE
FORWARD,
174
00:08:25,344 --> 00:08:27,379
AND LIFT THE LEFT LEG.
175
00:08:27,413 --> 00:08:28,620
AS YOU EXHALE,
176
00:08:28,655 --> 00:08:31,896
BRING THE FOREHEAD
DOWN TO THE FLOOR.
177
00:08:31,931 --> 00:08:35,758
INHALE, STRAIGHTEN THE ARMS
TO SUNBIRD LIFT,
178
00:08:35,793 --> 00:08:39,344
AND EXHALE, BEND THE ELBOWS
TO SUNBIRD BOW.
179
00:08:39,379 --> 00:08:43,482
REPEAT.
180
00:08:43,517 --> 00:08:45,517
NOW, WE'LL HOLD.
181
00:08:45,551 --> 00:08:47,344
STRONG BELLY HERE.
182
00:08:47,379 --> 00:08:50,620
KEEP THE ELBOWS INTO THE BODY.
183
00:08:50,655 --> 00:08:52,448
TO RETURN TO CENTRE,
184
00:08:52,482 --> 00:08:57,517
WALK THE HANDS BACK,
AND EXHALE, THE HEAD DOWN.
185
00:08:57,551 --> 00:09:00,275
INHALE, ALL THE WAY UP,
186
00:09:00,310 --> 00:09:03,931
AND EXHALE, RETURN TO NAMASTE.
187
00:09:03,965 --> 00:09:09,103
EARTH-RAIN BODY LINK.
188
00:09:09,137 --> 00:09:11,931
ONCE AGAIN,
BREATHING IN,
189
00:09:11,965 --> 00:09:14,068
LIFTING THE ELBOWS,
190
00:09:14,103 --> 00:09:16,137
AND EXHALING, THE HANDS
ALL THE WAY TO THE HEART
191
00:09:16,172 --> 00:09:18,310
TO CONTINUE OUR SEQUENCE.
192
00:09:18,344 --> 00:09:20,103
BREATHING IN,
193
00:09:20,137 --> 00:09:23,103
AND FORWARD FOLD.
194
00:09:23,137 --> 00:09:25,965
WALK THE HANDS FORWARD
TO PLANK,
195
00:09:26,000 --> 00:09:28,724
AND EXHALE TO DOWN DOG.
196
00:09:28,758 --> 00:09:30,965
NOW YOUR LEFT KNEE.
197
00:09:31,000 --> 00:09:32,965
RIGHT LEG LIFTS.
198
00:09:33,000 --> 00:09:36,862
EXHALE, SUNBIRD BOW.
199
00:09:36,896 --> 00:09:39,206
INHALE, STRAIGHTEN THE ARMS,
200
00:09:39,241 --> 00:09:40,551
AND ONCE AGAIN,
201
00:09:40,586 --> 00:09:44,068
INTO THE SUNBIRD BOW
WITH THE ELBOWS TUCKED IN.
202
00:09:44,103 --> 00:09:48,172
TRY AGAIN.
203
00:09:48,206 --> 00:09:49,965
STAY AND BREATHE.
204
00:09:50,000 --> 00:09:55,379
EXTEND THROUGH THAT BACK LEG,
REALLY REACHING.
205
00:09:55,413 --> 00:09:57,034
TO RETURN TO CENTRE,
206
00:09:57,068 --> 00:09:58,655
BRING THE FEET
DOWN TO THE FLOOR,
207
00:09:58,689 --> 00:10:01,103
AND WALK YOUR HANDS BACK.
208
00:10:01,137 --> 00:10:04,206
YOUR EXHALE BREATH
IS TO RELEASE.
209
00:10:04,241 --> 00:10:07,586
THEN COMING UP,
210
00:10:07,620 --> 00:10:10,103
AND RETURNING TO EARTH-RAIN.
211
00:10:10,137 --> 00:10:13,034
ELBOWS TOGETHER AND LIFT,
212
00:10:13,068 --> 00:10:16,724
AND NOW SHOULDERS DOWN.
213
00:10:16,758 --> 00:10:18,793
ONE LAST TIME.
214
00:10:21,793 --> 00:10:23,000
LET'S GO.
215
00:10:23,034 --> 00:10:25,344
INHALE, UP.
216
00:10:25,379 --> 00:10:29,172
EXHALE, SOFTEN THE HIPS
TO FORWARD FOLD.
217
00:10:29,206 --> 00:10:32,310
NOW, STRONG ARMS
AS YOU WALK FORWARD,
218
00:10:32,344 --> 00:10:36,379
AND PRESS THE PALMS DOWN,
LIFTING YOUR TAIL BACK.
219
00:10:36,413 --> 00:10:39,586
RIGHT KNEE FORWARD,
SUNBIRD LIFT.
220
00:10:39,620 --> 00:10:43,344
SUNBIRD BOW AS YOU EXHALE.
221
00:10:43,379 --> 00:10:48,482
TURNING TO GATE POSE,
LIFTING YOUR LEFT ARM.
222
00:10:48,517 --> 00:10:51,000
CIRCLE THE ARM IN GATE,
223
00:10:51,034 --> 00:10:55,103
EXHALING A LONG LINE OF ENERGY.
224
00:10:55,137 --> 00:10:57,068
ONCE AGAIN, TRY YOUR CIRCLE.
225
00:10:57,103 --> 00:11:01,206
DOWN AND UP,
EXHALING INTO GATE POSE,
226
00:11:01,241 --> 00:11:04,206
WHERE WE'LL STAY AND BREATHE.
227
00:11:04,241 --> 00:11:10,103
THE OUTSIDE OF YOUR LEFT FOOT
IS PRESSING DOWN INTO THE FLOOR.
228
00:11:10,137 --> 00:11:14,344
TO RETURN TO CENTRE,
WALK YOUR HANDS BACK,
229
00:11:14,379 --> 00:11:17,724
AND EXHALE, THE HEAD DOWN.
230
00:11:17,758 --> 00:11:20,310
INHALE, PALMS TOUCH,
231
00:11:20,344 --> 00:11:22,551
AND EXHALE, NAMASTE.
232
00:11:22,586 --> 00:11:25,862
EARTH-RAIN.
233
00:11:25,896 --> 00:11:29,586
EXHALE, BELLY INTO SPINE.
234
00:11:29,620 --> 00:11:32,793
ONE LAST TIME.
235
00:11:32,827 --> 00:11:34,896
CIRCLE THE HANDS
ALL THE WAY TO THE HEART,
236
00:11:34,931 --> 00:11:36,517
AND WE'LL CONTINUE.
237
00:11:36,551 --> 00:11:38,689
HERE WE GO.
238
00:11:38,724 --> 00:11:41,758
FORWARD FOLDING AS YOU EXHALE.
239
00:11:41,793 --> 00:11:44,896
WALK THE HANDS FORWARD,
BREATHING IN.
240
00:11:44,931 --> 00:11:47,689
EXHALE TO DOWN-FACE DOG.
241
00:11:47,724 --> 00:11:50,896
BRING YOUR LEFT KNEE FORWARD
FOR SUNBIRD LIFT,
242
00:11:50,931 --> 00:11:54,241
AND EXHALE TO SUNBIRD BOW.
243
00:11:54,275 --> 00:11:56,068
TURNING TO GATE
AS YOU BREATHE IN,
244
00:11:56,103 --> 00:11:59,379
EXTENDING YOUR RIGHT ARM,
245
00:11:59,413 --> 00:12:02,103
AND CIRCLE THE ARM.
246
00:12:02,137 --> 00:12:05,068
BREATHING IN, DOWN TO GO UP.
247
00:12:05,103 --> 00:12:07,551
BREATHING OUT, REACHING.
248
00:12:07,586 --> 00:12:09,379
TRY ONCE AGAIN.
249
00:12:09,413 --> 00:12:11,551
INHALE, CIRCLE,
250
00:12:11,586 --> 00:12:13,758
AND EXHALE, REACH.
251
00:12:13,793 --> 00:12:15,896
WE'LL STAY AND BREATHE.
252
00:12:15,931 --> 00:12:19,896
GATE POSE.
253
00:12:19,931 --> 00:12:21,827
RETURN TO CENTRE.
254
00:12:21,862 --> 00:12:23,172
BRING THE HANDS
DOWN TO THE FLOOR
255
00:12:23,206 --> 00:12:25,482
AND WALK BACK.
256
00:12:25,517 --> 00:12:28,793
EXHALE, RELEASE THE HEAD DOWN.
257
00:12:28,827 --> 00:12:30,482
BREATHING IN, LIFT YOUR CHEST.
258
00:12:30,517 --> 00:12:32,482
LIFT THE PALMS, TOUCH,
259
00:12:32,517 --> 00:12:35,310
AND BREATHING OUT,
HANDS TO THE HEART.
260
00:12:35,344 --> 00:12:38,896
INHALE, EARTH-RAIN, UP,
261
00:12:38,931 --> 00:12:42,310
AND EXHALE, DOWN.
262
00:12:42,344 --> 00:12:46,206
ONE LAST TIME, BREATHING IN.
263
00:12:46,241 --> 00:12:47,931
BREATHING OUT,
HANDS ALL THE WAY TO THE HEART,
264
00:12:47,965 --> 00:12:49,103
AND WE'LL CONTINUE.
265
00:12:49,137 --> 00:12:51,379
LET'S GO.
266
00:12:51,413 --> 00:12:54,206
FORWARD FOLD. EXHALE.
267
00:12:54,241 --> 00:12:57,379
WALK THE HANDS FORWARD,
BREATHING IN.
268
00:12:57,413 --> 00:13:00,517
DOWN DOG AS YOU EXHALE.
269
00:13:00,551 --> 00:13:04,241
RIGHT KNEE FORWARD
FOR SUNBIRD LIFT.
270
00:13:04,275 --> 00:13:07,413
SUNBIRD BOW.
271
00:13:07,448 --> 00:13:12,517
NOW TURNING TO GATE POSE
AND LIFTING YOUR LEFT ARM.
272
00:13:12,551 --> 00:13:14,103
ONE CIRCLE.
273
00:13:14,137 --> 00:13:16,310
BREATHING IN...
274
00:13:16,344 --> 00:13:19,310
AND BREATHING OUT.
275
00:13:19,344 --> 00:13:21,344
BRING THE HAND
BACK TO THE FLOOR.
276
00:13:21,379 --> 00:13:24,379
COME BACK TO SUNBIRD LIFT,
277
00:13:24,413 --> 00:13:27,965
AND NOW TO DOWN DOG
AS YOU EXHALE.
278
00:13:28,000 --> 00:13:30,724
WALK YOUR HANDS BACK,
279
00:13:30,758 --> 00:13:34,344
AND RELEASE DOWN
INTO YOUR FORWARD FOLD.
280
00:13:34,379 --> 00:13:37,896
REACH UP, BREATHING IN,
281
00:13:37,931 --> 00:13:41,586
AND EXHALE,
CIRCLE THE HANDS TO THE HEART.
282
00:13:41,620 --> 00:13:44,551
BREATHING IN, LIFT.
283
00:13:44,586 --> 00:13:47,551
BREATHING OUT, SHOULDERS DOWN.
284
00:13:47,586 --> 00:13:51,068
ONE LAST TIME,
285
00:13:51,103 --> 00:13:53,241
AND WE'LL CONTINUE.
286
00:13:53,275 --> 00:13:54,586
HERE WE GO.
287
00:13:54,620 --> 00:13:57,275
BREATHING IN, LIFT AND REACH.
288
00:13:57,310 --> 00:13:58,896
NOW FOLD FROM THE HIPS.
289
00:13:58,931 --> 00:14:00,724
DOWN YOU GO.
290
00:14:00,758 --> 00:14:03,448
WALK THE HANDS FORWARD,
291
00:14:03,482 --> 00:14:06,931
AND EXHALE INTO DOWN DOG.
292
00:14:06,965 --> 00:14:10,413
LEFT KNEE FORWARD.
293
00:14:10,448 --> 00:14:13,379
BOW.
294
00:14:13,413 --> 00:14:16,517
GATE POSE ON THE RIGHT SIDE.
295
00:14:16,551 --> 00:14:19,551
RIGHT ARM EXTENDS.
296
00:14:19,586 --> 00:14:23,034
CIRCLE THE ARM, BREATHING IN.
297
00:14:23,068 --> 00:14:26,034
EXHALE. EXTEND INTO THE POSE.
298
00:14:26,068 --> 00:14:27,206
INHALE.
299
00:14:27,241 --> 00:14:30,379
TRANSITION BACK
TO SUNBIRD LIFT,
300
00:14:30,413 --> 00:14:34,413
AND EXHALE TO DOWN-FACE DOG.
301
00:14:34,448 --> 00:14:37,620
INHALE TO UPWARD-FACING DOG.
302
00:14:37,655 --> 00:14:40,241
EXHALE. STAY IN THE POSE.
303
00:14:40,275 --> 00:14:41,551
TO LEARN THIS POSE,
304
00:14:41,586 --> 00:14:45,000
BEND THE ELBOWS A LITTLE BIT
AS YOU BREATHE IN.
305
00:14:45,034 --> 00:14:47,241
EXHALE. STRAIGHTEN THE ARMS.
306
00:14:47,275 --> 00:14:50,379
TRY AGAIN.
307
00:14:50,413 --> 00:14:53,655
BREATHING OUT,
EXTEND INTO UPWARD-FACING,
308
00:14:53,689 --> 00:14:56,862
AND WE'LL TRY
STAYING FOR A BREATH.
309
00:14:56,896 --> 00:14:59,655
ARMS ARE STRAIGHT,
LEGS ARE LONG.
310
00:14:59,689 --> 00:15:03,068
TRANSITION BACK
TO DOWN-FACE DOG,
311
00:15:03,103 --> 00:15:07,344
SO YOU CAN RETURN,
THE HANDS WALKING BACK.
312
00:15:07,379 --> 00:15:11,482
COMING BACK TO CENTRE.
313
00:15:11,517 --> 00:15:13,689
NAMASTE.
314
00:15:13,724 --> 00:15:20,482
EARTH-RAIN, BREATH-BODY LINK.
315
00:15:20,517 --> 00:15:24,655
AGAIN.
316
00:15:24,689 --> 00:15:26,517
HANDS TO THE HEART,
317
00:15:26,551 --> 00:15:27,724
AND LET'S TRY THE RIGHT SIDE.
318
00:15:27,758 --> 00:15:29,965
INHALE, UP.
319
00:15:30,000 --> 00:15:33,103
EXHALE, FORWARD FOLD.
320
00:15:33,137 --> 00:15:36,137
WALK THE HANDS FORWARD
FOR PLANK.
321
00:15:36,172 --> 00:15:39,068
EXHALE, DOWN DOG.
322
00:15:39,103 --> 00:15:41,413
RIGHT KNEE FORWARD.
323
00:15:41,448 --> 00:15:42,931
LIFT.
324
00:15:42,965 --> 00:15:46,000
EXHALE, BOW.
325
00:15:46,034 --> 00:15:50,551
NOW TURNING TO GATE
WITH THE LEFT ARM REACHING,
326
00:15:50,586 --> 00:15:52,655
AND THEN CIRCLE THE ARM.
327
00:15:52,689 --> 00:15:55,620
BREATHING IN.
328
00:15:55,655 --> 00:15:58,586
BREATHING OUT.
329
00:15:58,620 --> 00:16:00,931
SUNBIRD LIFT.
330
00:16:00,965 --> 00:16:03,206
INHALE.
331
00:16:03,241 --> 00:16:06,034
EXHALE TO DOWN-FACE DOG.
332
00:16:06,068 --> 00:16:07,758
NOW UP-FACE DOG,
333
00:16:07,793 --> 00:16:11,103
RIPPLE THROUGH THE BODY,
FEEL THE CHEST HIGH.
334
00:16:11,137 --> 00:16:13,344
EXHALE, DOWN DOG,
335
00:16:13,379 --> 00:16:15,586
WALK THE HANDS BACK,
336
00:16:15,620 --> 00:16:19,310
AND HANG
IN YOUR FORWARD FOLD.
337
00:16:19,344 --> 00:16:21,344
COMING UP ON AN INHALE BREATH.
338
00:16:21,379 --> 00:16:23,103
PALMS TOUCH.
339
00:16:23,137 --> 00:16:26,413
EXHALE, NAMASTE.
340
00:16:26,448 --> 00:16:27,862
BREATH-BODY LINK.
341
00:16:27,896 --> 00:16:29,275
RESTING.
342
00:16:29,310 --> 00:16:32,862
BREATHING.
343
00:16:32,896 --> 00:16:34,482
AGAIN.
344
00:16:34,517 --> 00:16:36,896
INHALE, UP,
345
00:16:36,931 --> 00:16:40,034
BRING THE HANDS TO THE HEART,
346
00:16:40,068 --> 00:16:42,931
AND LET'S GO.
347
00:16:42,965 --> 00:16:47,551
FORWARD FOLD, EXHALING.
348
00:16:47,586 --> 00:16:49,344
PLANK TO DOWN DOG.
349
00:16:49,379 --> 00:16:51,379
EXHALE.
350
00:16:51,413 --> 00:16:54,896
NOW LEFT KNEE FOR SUNBIRD LIFT,
351
00:16:54,931 --> 00:16:57,931
TO THE BOW.
352
00:16:57,965 --> 00:17:02,379
TURN AND REACH THE RIGHT ARM UP.
353
00:17:02,413 --> 00:17:04,586
ONE CIRCLE WITH BREATH,
354
00:17:04,620 --> 00:17:08,275
SWINGING.
355
00:17:08,310 --> 00:17:12,586
REACHING.
356
00:17:12,620 --> 00:17:15,344
SUNBIRD LIFT, BREATHE IN.
357
00:17:15,379 --> 00:17:18,379
DOWN DOG, BREATHE OUT.
358
00:17:18,413 --> 00:17:19,655
TO UPWARD-FACING DOG.
359
00:17:19,689 --> 00:17:23,275
FEEL THE WEIGHT
SHIFTING AND LIFTING.
360
00:17:23,310 --> 00:17:26,206
EXHALE, DOWN DOG.
361
00:17:26,241 --> 00:17:29,034
WALK BACK, BREATHING IN.
362
00:17:29,068 --> 00:17:32,482
EXHALE, FOLD...
363
00:17:32,517 --> 00:17:36,103
AND UP.
364
00:17:36,137 --> 00:17:38,931
NAMASTE.
365
00:17:38,965 --> 00:17:42,620
AND LET'S DO ONE CLOSING LINK.
366
00:17:42,655 --> 00:17:45,827
CIRCLE THE HANDS
INTO THE HEART,
367
00:17:45,862 --> 00:17:49,896
AND WE'LL CLOSE HERE
WITH A BOW.
368
00:17:49,931 --> 00:17:53,448
NAMASTE.
369
00:17:53,482 --> 00:17:57,862
AND PLEASE COME BACK
FOR RELAXATION AND SAVASANA.
370
00:18:05,482 --> 00:18:10,103
FIRST RELEASE POSE,
ARMS WRAPPED OVER THE CHEST,
371
00:18:10,137 --> 00:18:14,965
FEET APART, KNEES RESTING.
372
00:18:15,000 --> 00:18:19,586
RELEASE THE ARMS
AND SEPARATE THE KNEES.
373
00:18:19,620 --> 00:18:23,586
PRESS THE TAILBONE DOWN
AS YOU BREATHE IN.
374
00:18:23,620 --> 00:18:25,379
AND AS YOU EXHALE,
PRESS THE BELLY DOWN
375
00:18:25,413 --> 00:18:29,793
AND TUCK THE TAILBONE
A LITTLE BIT.
376
00:18:29,827 --> 00:18:33,275
BREATHING IN, LIFTING UP,
377
00:18:33,310 --> 00:18:38,172
AND BREATHING OUT,
COMING BACK DOWN.
378
00:18:38,206 --> 00:18:40,034
FOUR-PART PELVIC TILT.
379
00:18:40,068 --> 00:18:41,517
LET'S TRY AGAIN.
380
00:18:41,551 --> 00:18:44,551
INHALE, ROCK FORWARD,
381
00:18:44,586 --> 00:18:47,758
AND EXHALE, ROCK BACK.
382
00:18:47,793 --> 00:18:51,344
INHALE, ROLL UP TO BRIDGE POSE,
383
00:18:51,379 --> 00:18:53,310
AND EXHALE, ROLL DOWN SLOWLY,
384
00:18:53,344 --> 00:18:56,344
KEEPING THE TAIL TUCKED
AS LONG AS YOU CAN.
385
00:18:56,379 --> 00:18:57,827
LAST TIME.
386
00:18:57,862 --> 00:19:02,620
ROCK FORWARD, AND THEN BACK.
387
00:19:02,655 --> 00:19:05,862
ROLLING UP TO BRIDGE POSE,
388
00:19:05,896 --> 00:19:09,068
AND THIS TIME,
WE'LL STAY IN BRIDGE POSE.
389
00:19:09,103 --> 00:19:11,241
TUCK YOUR SHOULDERS
UNDERNEATH YOU.
390
00:19:11,275 --> 00:19:13,827
INTERLACE THE FINGERS.
391
00:19:13,862 --> 00:19:16,275
BREATHE.
392
00:19:18,344 --> 00:19:19,655
GOOD.
393
00:19:19,689 --> 00:19:23,137
NOW RELEASE THE HANDS,
SEPARATING THE SHOULDER BLADES,
394
00:19:23,172 --> 00:19:26,620
AND ROLL DOWN SLOWLY.
395
00:19:26,655 --> 00:19:28,758
BRING THE SOLES OF THE FEET
TOGETHER
396
00:19:28,793 --> 00:19:31,172
AND LET THE KNEES OPEN,
397
00:19:31,206 --> 00:19:34,965
AND DRAW THE HANDS
ONTO THE BELLY.
398
00:19:35,000 --> 00:19:37,965
BREATHING, THE BELLY SOFT...
399
00:19:38,000 --> 00:19:40,103
LIGHT...
400
00:19:40,137 --> 00:19:44,482
CALM.
401
00:19:44,517 --> 00:19:49,206
DRAW THE KNEES TO THE CHEST NOW
AND HUG THE KNEES,
402
00:19:49,241 --> 00:19:51,172
TAILBONE HEAVY,
403
00:19:51,206 --> 00:19:53,862
BACK OF THE NECK SOFT,
404
00:19:53,896 --> 00:19:56,551
AND NOW TO HAMSTRING STRETCH
ON THE RIGHT SIDE,
405
00:19:56,586 --> 00:19:59,931
THE OPPOSITE FOOT
FLAT ON THE FLOOR.
406
00:19:59,965 --> 00:20:03,482
BREATHE, THE LEG LONG.
407
00:20:03,517 --> 00:20:06,034
LIFT YOUR HEAD UP
A LITTLE BIT,
408
00:20:06,068 --> 00:20:08,310
AND PULL THE LEG IN,
409
00:20:08,344 --> 00:20:09,896
AND, LEAVING THE LEG
WHERE IT IS,
410
00:20:09,931 --> 00:20:12,689
TRY TO EXTEND YOUR OPPOSITE LEG
ALONG THE FLOOR,
411
00:20:12,724 --> 00:20:15,482
RETURNING THE HEAD DOWN.
412
00:20:15,517 --> 00:20:19,206
STAY AND BREATHE.
413
00:20:19,241 --> 00:20:21,034
RELEASE TO KNEE DOWN TWIST,
414
00:20:21,068 --> 00:20:23,034
THE RIGHT KNEE
FOLDING OVER THE BODY,
415
00:20:23,068 --> 00:20:26,965
AND LOOKING
TO THE OPPOSITE SIDE.
416
00:20:27,000 --> 00:20:28,655
RETURN ONTO YOUR BACK
417
00:20:28,689 --> 00:20:31,310
WITH THE RIGHT ANKLE
ON THE LEFT KNEE,
418
00:20:31,344 --> 00:20:33,862
YOUR RIGHT HAND
BETWEEN THE LEGS
419
00:20:33,896 --> 00:20:38,000
MEETING THE LEFT HAND
WITH THE FINGERS INTERLACED.
420
00:20:38,034 --> 00:20:41,034
PULL THE KNEES GENTLY DOWN
INTO YOUR CHEST,
421
00:20:41,068 --> 00:20:44,034
AND BREATHE.
422
00:20:44,068 --> 00:20:45,551
GOOD,
423
00:20:45,586 --> 00:20:47,137
AND CHANGE.
424
00:20:47,172 --> 00:20:50,896
LEFT LEG, HAMSTRING STRETCH.
425
00:20:52,862 --> 00:20:54,448
DRAW THE HEAD UP
426
00:20:54,482 --> 00:20:57,241
AND PULL THE LEG IN
A LITTLE BIT.
427
00:20:57,275 --> 00:21:00,103
EXTEND THE OPPOSITE LEG
TO THE FLOOR
428
00:21:00,137 --> 00:21:03,137
AND REST YOUR NECK.
429
00:21:03,172 --> 00:21:05,586
BREATHE.
430
00:21:09,172 --> 00:21:10,586
AND KNEE DOWN TWIST.
431
00:21:10,620 --> 00:21:13,172
THE LEFT KNEE FOLDS OVER,
432
00:21:13,206 --> 00:21:17,931
AND LOOKING
TO THE OPPOSITE SIDE.
433
00:21:17,965 --> 00:21:20,482
AS YOU COME BACK ONTO YOUR BACK,
434
00:21:20,517 --> 00:21:22,172
GLUTEUS STRETCH.
435
00:21:22,206 --> 00:21:25,310
THE LEFT HAND
BETWEEN THE LEGS THIS TIME,
436
00:21:25,344 --> 00:21:27,620
MEETING THE RIGHT HAND,
437
00:21:27,655 --> 00:21:31,275
PULLING THE KNEES
IN TO THE CHEST,
438
00:21:31,310 --> 00:21:34,000
BREATHING...
439
00:21:35,551 --> 00:21:38,931
AND RELEASE.
440
00:21:38,965 --> 00:21:41,103
OPEN THE HANDS,
441
00:21:41,137 --> 00:21:45,206
LET THE FEET FALL OPEN.
442
00:21:45,241 --> 00:21:49,137
FEEL ALL THE BONES
OF THE BODY...
443
00:21:49,172 --> 00:21:52,206
DROPPING.
444
00:21:52,241 --> 00:21:55,103
BELLY SOFTENING.
445
00:21:55,137 --> 00:21:57,965
REALLY LETTING GO.
446
00:22:03,344 --> 00:22:06,000
EMPTY.
447
00:22:09,068 --> 00:22:11,379
EMPTY.
448
00:22:18,379 --> 00:22:23,137
AND NOW WITH ONE BREATH,
WAKE YOURSELF UP.
449
00:22:23,172 --> 00:22:26,965
BEGIN TO WIGGLE THE FINGERS,
SQUEEZE AND RELEASE,
450
00:22:27,000 --> 00:22:30,034
DRAW YOUR HANDS TOGETHER
AND RUB THEM,
451
00:22:30,068 --> 00:22:35,103
AND CUP THE HANDS OVER THE EYES
AND WASH YOUR FACE,
452
00:22:35,137 --> 00:22:38,241
AND NOW COME BACK TO SIT.
453
00:22:41,620 --> 00:22:43,482
BRING THE THUMB
AND THE INDEX FINGER TOGETHER
454
00:22:43,517 --> 00:22:46,724
AND TOUCH LIGHTLY.
455
00:22:46,758 --> 00:22:51,068
LIFT YOUR CHEST
AND DROP YOUR SHOULDERS.
456
00:22:51,103 --> 00:22:54,793
EYES SOFT, EARS OPEN.
457
00:22:54,827 --> 00:22:57,586
RELAX THE JAW.
458
00:22:57,620 --> 00:22:59,482
ALERT.
459
00:22:59,517 --> 00:23:03,000
CALM.
460
00:23:03,034 --> 00:23:06,137
WE'LL CLOSE HERE...
461
00:23:06,172 --> 00:23:08,172
WITH A BOW.
462
00:23:08,206 --> 00:23:10,793
NAMASTE.
463
00:23:10,827 --> 00:23:15,206
AS IF TO VOW TO OURSELVES
TO BECOME OURSELVES
464
00:23:15,241 --> 00:23:18,482
AGAIN AND AGAIN.
465
00:23:30,689 --> 00:23:34,965
[♪♪♪]
30527
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