Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated:
1
00:00:08,310 --> 00:00:09,965
IN NAMASTE YOGA,
2
00:00:10,000 --> 00:00:13,241
WE LEARN A MOVEMENT PHRASE
OF YOGA POSES
3
00:00:13,275 --> 00:00:16,586
WOVEN TOGETHER WITH BREATH.
4
00:00:16,620 --> 00:00:18,344
THE KEY IS ALLOWING THE BODY
5
00:00:18,379 --> 00:00:21,034
TO EXPERIENCE
MOVING IN AND THROUGH POSES,
6
00:00:21,068 --> 00:00:24,586
TRUSTING IN YOUR BREATH.
7
00:00:24,620 --> 00:00:27,172
IF YOU FIND A POSE
TOO CHALLENGING,
8
00:00:27,206 --> 00:00:31,034
TAKE A MOMENT,
AND THEN MEET US BACK IN CENTRE,
9
00:00:31,068 --> 00:00:34,068
WHERE WE RETURN AGAIN AND AGAIN
10
00:00:34,103 --> 00:00:36,896
TO OUR BREATH-BODY LINKS,
11
00:00:36,931 --> 00:00:40,931
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,965 --> 00:00:42,758
LET'S BEGIN WITH A WARM-UP,
13
00:00:42,793 --> 00:00:45,965
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:46,000 --> 00:00:48,000
AWAKENING WITH BREATH.
15
00:00:59,758 --> 00:01:02,275
SITTING CROSS-LEGGED
WITH THE PALMS DOWN,
16
00:01:02,310 --> 00:01:03,379
GROUNDING,
17
00:01:03,413 --> 00:01:05,172
CENTRING,
18
00:01:05,206 --> 00:01:07,206
BREATHING.
19
00:01:07,241 --> 00:01:10,172
BRING THE RIGHT HAND
BACK BEHIND YOU AND TWIST.
20
00:01:10,206 --> 00:01:13,172
EXHALE WHERE YOU ARE.
21
00:01:13,206 --> 00:01:15,551
NOW REACH THE RIGHT ARM
UP IN THE AIR,
22
00:01:15,586 --> 00:01:17,034
A WEE SIDE BEND,
23
00:01:17,068 --> 00:01:20,137
EXHALING, DEEPENING.
24
00:01:20,172 --> 00:01:21,931
AND CHANGE,
25
00:01:21,965 --> 00:01:24,620
TWISTING TO THE OTHER SIDE.
26
00:01:24,655 --> 00:01:28,827
AS YOU EXHALE,
DEEPEN INTO THE TWIST.
27
00:01:28,862 --> 00:01:30,482
GOOD.
28
00:01:30,517 --> 00:01:35,103
NOW INHALE INTO YOUR SIDE BEND
AND EXHALE, DEEPEN.
29
00:01:35,137 --> 00:01:36,931
THE SAME THING AGAIN.
30
00:01:36,965 --> 00:01:39,827
BREATHING IN, TWISTING.
31
00:01:39,862 --> 00:01:43,586
EXHALING, DEEPENING.
32
00:01:43,620 --> 00:01:46,137
SIDE BENDING RIGHT ARM,
33
00:01:46,172 --> 00:01:49,482
REACHING WAY OVER
TO THE SIDE NOW.
34
00:01:49,517 --> 00:01:50,931
GOOD.
35
00:01:50,965 --> 00:01:54,689
INHALE AND TWIST.
36
00:01:54,724 --> 00:01:57,172
EXHALE,
PULL THE BELLY INTO THE SPINE,
37
00:01:57,206 --> 00:01:59,103
TWIST DEEPER.
38
00:01:59,137 --> 00:02:00,655
NOW LEFT ARM LIFTS,
39
00:02:00,689 --> 00:02:02,620
INHALE,
40
00:02:02,655 --> 00:02:06,793
AND EXHALE,
DEEPEN INTO THE SIDE BEND.
41
00:02:06,827 --> 00:02:09,275
RELEASE THE ARMS
42
00:02:09,310 --> 00:02:11,724
AND DRAW YOUR KNEES
UP TOWARDS YOUR CHEST,
43
00:02:11,758 --> 00:02:13,931
PREPARING FOR BOAT POSE.
44
00:02:13,965 --> 00:02:15,034
LIFT THE CHEST,
45
00:02:15,068 --> 00:02:16,137
LIFT THE LEGS,
46
00:02:16,172 --> 00:02:17,862
LIFT THE ARMS.
47
00:02:17,896 --> 00:02:19,310
GOOD.
48
00:02:19,344 --> 00:02:22,965
RELEASE TO CROSS-LEGGED POSE
AND TAKE A FORWARD FOLD.
49
00:02:23,000 --> 00:02:26,724
EXHALE DOWN.
50
00:02:26,758 --> 00:02:29,137
INHALING UP,
51
00:02:29,172 --> 00:02:31,275
AND WE'LL TRANSITION NOW.
52
00:02:31,310 --> 00:02:34,689
ONTO YOUR HANDS AND KNEES
FOR CAT ROLLING.
53
00:02:34,724 --> 00:02:35,758
INHALE,
54
00:02:35,793 --> 00:02:37,448
LIFT YOUR TAIL,
55
00:02:37,482 --> 00:02:38,620
LIFT YOUR HEAD,
56
00:02:38,655 --> 00:02:40,137
AS CAT LIFT.
57
00:02:40,172 --> 00:02:41,103
EXHALE,
58
00:02:41,137 --> 00:02:42,482
TUCK THE TAIL,
59
00:02:42,517 --> 00:02:43,758
TUCK YOUR CHIN IN.
60
00:02:43,793 --> 00:02:45,413
THIS IS CAT.
61
00:02:45,448 --> 00:02:47,000
AGAIN.
62
00:02:47,034 --> 00:02:52,896
CAT LIFT AS YOU BREATHE IN
AND CAT AS YOU BREATHE OUT.
63
00:02:52,931 --> 00:02:56,275
LAST TIME FOR CAT LIFT.
64
00:02:56,310 --> 00:02:58,413
AND TO CAT.
65
00:02:58,448 --> 00:03:01,000
NOW STAY FOR A BREATH
IN CAT POSE,
66
00:03:01,034 --> 00:03:03,448
PRESSING THE PALMS DOWN,
67
00:03:03,482 --> 00:03:07,724
FEELING YOUR BELLY
TUCKED UP INTO THE SPINE.
68
00:03:07,758 --> 00:03:13,448
NOW ONCE TO CAT LIFT
TO RELEASE TO CHILD'S POSE.
69
00:03:13,482 --> 00:03:17,310
BREATHE.
70
00:03:17,344 --> 00:03:20,137
LET'S TRY CAT SERIES II.
71
00:03:20,172 --> 00:03:23,448
INHALE CAT TO CAT LIFT,
72
00:03:23,482 --> 00:03:25,137
TUCK THE TOES UNDER,
73
00:03:25,172 --> 00:03:28,103
EXHALE TO DOWN-FACE DOG.
74
00:03:28,137 --> 00:03:29,448
TRY AGAIN,
75
00:03:29,482 --> 00:03:32,724
BREATHING IN CAT TO CAT LIFT.
76
00:03:32,758 --> 00:03:33,965
BREATHING OUT,
77
00:03:34,000 --> 00:03:36,206
DOWN-FACE DOG.
78
00:03:36,241 --> 00:03:38,000
NOW ONE LAST TIME,
79
00:03:38,034 --> 00:03:40,862
RIPPLE THROUGH THE SPINE,
80
00:03:40,896 --> 00:03:42,137
LIFT THE TAIL,
81
00:03:42,172 --> 00:03:43,931
DROP THE HEELS,
82
00:03:43,965 --> 00:03:47,551
STAY AND BREATHE.
83
00:03:47,586 --> 00:03:48,655
GOOD.
84
00:03:48,689 --> 00:03:50,724
NOW RELEASE TO CHILD'S POSE
85
00:03:50,758 --> 00:03:53,965
AND BEGIN TO ROLL UP
TO HERO'S POSE,
86
00:03:54,000 --> 00:03:58,758
LIFTING THE CHEST
AND DROPPING THE SHOULDERS.
87
00:03:58,793 --> 00:04:02,586
BRING THE HANDS BACK BEHIND,
INTERLACING THE FINGERS.
88
00:04:02,620 --> 00:04:06,517
SQUEEZE THE SHOULDER BLADES
TOGETHER AS YOU LIFT YOUR CHEST.
89
00:04:06,551 --> 00:04:09,068
NOW FORWARD INTO YOGA MUDRA.
90
00:04:09,103 --> 00:04:11,000
EXHALE AND LIFT THE TAIL,
91
00:04:11,034 --> 00:04:14,448
ROLLING ONTO
THE TOP OF THE HEAD.
92
00:04:14,482 --> 00:04:15,517
GOOD.
93
00:04:15,551 --> 00:04:16,965
RELEASE HERE.
94
00:04:17,000 --> 00:04:20,241
COME BACK TO HERO'S POSE.
95
00:04:20,275 --> 00:04:22,551
WE'LL CLOSE WITH HERO ROLLING.
96
00:04:22,586 --> 00:04:28,965
INHALE YOUR WAY DOWN
AND EXHALE YOUR WAY UP.
97
00:04:29,000 --> 00:04:32,379
LIFT THE CHEST, INHALE DOWN.
98
00:04:32,413 --> 00:04:36,310
TUCK THE CHIN, ROLL UP.
99
00:04:36,344 --> 00:04:39,862
BRING THE HANDS
TO THE HEART CENTRE
100
00:04:39,896 --> 00:04:44,034
AND WE'LL CLOSE OUR WARM-UP
WITH A BOW.
101
00:04:44,068 --> 00:04:46,896
FEELING THE WHOLE BODY,
102
00:04:46,931 --> 00:04:50,241
BREATHING THE WHOLE BODY,
103
00:04:50,275 --> 00:04:52,517
LETTING GO.
104
00:05:07,275 --> 00:05:09,862
THIS SERIES
USES EARTH RAIN FOR THE LINK,
105
00:05:09,896 --> 00:05:12,413
WHICH WE RETURN TO
AGAIN AND AGAIN
106
00:05:12,448 --> 00:05:14,068
AFTER LEARNING NEW POSTURES.
107
00:05:14,103 --> 00:05:17,034
BREATHING IN,
LIFT YOUR ARMS UP...
108
00:05:17,068 --> 00:05:18,172
AND OPEN,
109
00:05:18,206 --> 00:05:20,448
EXHALING THE SHOULDERS
DOWN THE BACK.
110
00:05:20,482 --> 00:05:21,827
TRY AGAIN.
111
00:05:21,862 --> 00:05:24,103
BREATHING IN UP THROUGH CENTRE
112
00:05:24,137 --> 00:05:25,620
AND BREATHING OUT
113
00:05:25,655 --> 00:05:27,413
CIRCLING THE HANDS
ALL THE WAY TO THE HEART.
114
00:05:27,448 --> 00:05:28,896
LET'S BEGIN.
115
00:05:28,931 --> 00:05:31,448
INHALE, LIFT YOUR RIGHT KNEE
AS YOU LIFT THE ARMS,
116
00:05:31,482 --> 00:05:32,827
AND EXHALE,
117
00:05:32,862 --> 00:05:34,379
STRAIGHTEN THE LEG OUT
IN FRONT OF YOU,
118
00:05:34,413 --> 00:05:35,689
THE ARMS COMING DOWN.
119
00:05:35,724 --> 00:05:36,586
TRY AGAIN.
120
00:05:36,620 --> 00:05:37,862
INHALE UP,
121
00:05:37,896 --> 00:05:38,896
AND EXHALE,
122
00:05:38,931 --> 00:05:40,172
NOT TOO HIGH
123
00:05:40,206 --> 00:05:41,931
SO YOU CAN REALLY
STRAIGHTEN THE LEG.
124
00:05:41,965 --> 00:05:43,103
ONCE MORE.
125
00:05:43,137 --> 00:05:45,103
BREATHING IN.
126
00:05:45,137 --> 00:05:47,413
AND BREATHING OUT.
127
00:05:47,448 --> 00:05:48,862
NOW USE YOUR STANDING LEG
128
00:05:48,896 --> 00:05:53,241
AND LIFT UP THROUGH THE SPINE
AND EXTEND OUT THROUGH THE ARMS.
129
00:05:53,275 --> 00:05:54,586
GOOD.
130
00:05:54,620 --> 00:05:55,758
AND BACK TO CENTRE NOW.
131
00:05:55,793 --> 00:05:58,896
INHALE.
TOUCH YOUR PALMS ABOVE YOU.
132
00:05:58,931 --> 00:06:00,137
AND EXHALE,
133
00:06:00,172 --> 00:06:03,448
DRAW THE HANDS TO THE HEART
FOR EARTH RAIN.
134
00:06:03,482 --> 00:06:06,379
BREATHING IN.
135
00:06:06,413 --> 00:06:08,827
BREATHING OUT.
136
00:06:08,862 --> 00:06:10,655
AGAIN,
TOUCH YOUR ELBOWS TOGETHER
137
00:06:10,689 --> 00:06:16,586
AND LIFT AND OPEN AND EXHALE,
CIRCLE HANDS TO THE HEART.
138
00:06:16,620 --> 00:06:18,206
TRY THE LEFT SIDE.
139
00:06:18,241 --> 00:06:20,586
INHALE, LIFT THE LEFT KNEE.
140
00:06:20,620 --> 00:06:23,620
EXHALE, EXTEND THE LEFT LEG.
141
00:06:23,655 --> 00:06:24,896
BREATHING IN,
142
00:06:24,931 --> 00:06:27,275
RELAX IN THE HIPS
AS MUCH AS YOU CAN
143
00:06:27,310 --> 00:06:30,862
AND PUSH YOUR STANDING FOOT DOWN
AS YOU EXTEND.
144
00:06:30,896 --> 00:06:31,862
ONE MORE TIME.
145
00:06:31,896 --> 00:06:34,137
BREATHING IN.
146
00:06:34,172 --> 00:06:35,310
BREATHING OUT,
147
00:06:35,344 --> 00:06:37,931
AND WE'LL HOLD IN THE BALANCE
AND BREATHE.
148
00:06:37,965 --> 00:06:39,551
LIFT THE CHEST.
149
00:06:39,586 --> 00:06:41,620
DROP YOUR SHOULDERS.
150
00:06:41,655 --> 00:06:43,379
GOOD.
151
00:06:43,413 --> 00:06:44,689
AND CHANGE.
152
00:06:44,724 --> 00:06:47,068
INHALE UP,
153
00:06:47,103 --> 00:06:50,448
AND EXHALE TO NAMASTE.
154
00:06:50,482 --> 00:06:52,000
EARTH RAIN LINK.
155
00:06:52,034 --> 00:06:54,862
BREATHING IN.
156
00:06:54,896 --> 00:06:58,620
BREATHING OUT,
PULL THE BELLY INTO THE SPINE.
157
00:06:58,655 --> 00:06:59,965
ONE MORE TIME.
158
00:07:00,000 --> 00:07:03,344
ELBOWS TOGETHER
AND LIFT AND OPEN THE PALMS,
159
00:07:03,379 --> 00:07:05,137
EXHALE TO THE HEART,
160
00:07:05,172 --> 00:07:08,965
RIGHT KNEE LIFTS,
BREATHING IN.
161
00:07:09,000 --> 00:07:12,103
EXTEND THE LEG AS YOU EXHALE.
162
00:07:12,137 --> 00:07:15,482
INHALE, LIFT EVERYTHING UP,
AND LOOK UP.
163
00:07:15,517 --> 00:07:18,931
AND EXHALE INTO A FORWARD FOLD.
164
00:07:18,965 --> 00:07:20,068
WE'LL DEEPEN.
165
00:07:20,103 --> 00:07:22,103
BEND THE KNEES A LITTLE BIT,
166
00:07:22,137 --> 00:07:24,103
AND AS YOU EXHALE,
STRAIGHTEN THE LEGS,
167
00:07:24,137 --> 00:07:26,586
DEEPENING INTO
THE CREASE OF THE HIP.
168
00:07:26,620 --> 00:07:28,689
TRY AGAIN.
169
00:07:28,724 --> 00:07:30,137
THE HINGE IS FROM THE HIP,
170
00:07:30,172 --> 00:07:32,724
SO NOW FALL OUT OF THE HIPS
WITH THE HEAD.
171
00:07:32,758 --> 00:07:36,896
STAY AND BREATHE.
172
00:07:36,931 --> 00:07:38,689
GOOD.
173
00:07:38,724 --> 00:07:39,758
BEND THE KNEES TO COME UP,
174
00:07:39,793 --> 00:07:41,034
INHALE,
175
00:07:41,068 --> 00:07:44,275
SWING THE ARMS ALL THE WAY UP
AND TOUCH,
176
00:07:44,310 --> 00:07:46,413
AND EXHALE NAMASTE.
177
00:07:46,448 --> 00:07:47,655
GOOD.
178
00:07:47,689 --> 00:07:50,517
INHALE,
LIFT YOUR ELBOWS AND LOOK UP.
179
00:07:50,551 --> 00:07:53,931
AND EXHALE,
RELAX THE SHOULDERS COMING DOWN.
180
00:07:53,965 --> 00:07:57,655
TRY ONE MORE TIME.
181
00:07:57,689 --> 00:08:01,931
EXHALE THE HANDS TO THE HEART
AND NOW YOU'RE ON THE LEFT SIDE.
182
00:08:01,965 --> 00:08:05,206
LIFT THE LEFT KNEE,
BREATHING IN.
183
00:08:05,241 --> 00:08:08,758
AND EXTEND THE LEFT LEG,
BREATHING OUT.
184
00:08:08,793 --> 00:08:10,034
NOW LIFTING UP,
185
00:08:10,068 --> 00:08:12,482
CHEST, HEART CENTRE,
186
00:08:12,517 --> 00:08:15,310
AND FORWARD FOLDING
AS YOU EXHALE.
187
00:08:15,344 --> 00:08:18,241
WALK YOUR HANDS FORWARD
AS YOU BREATHE IN
188
00:08:18,275 --> 00:08:21,379
AND PUSH INTO A DOWN-DOG,
BREATHING OUT.
189
00:08:21,413 --> 00:08:24,620
NOW, TO DEEPEN,
WE'LL TAKE THE WEIGHT FORWARD,
190
00:08:24,655 --> 00:08:26,448
AND AS YOU EXHALE,
LIFT THE TAIL HIGHER,
191
00:08:26,482 --> 00:08:28,862
PRESS THE ARMS REALLY STRAIGHT.
192
00:08:28,896 --> 00:08:32,034
TRY ONE MORE TIME.
193
00:08:32,068 --> 00:08:35,172
FEEL FREE TO BEND THE KNEES
ON DOWN-FACE DOG.
194
00:08:35,206 --> 00:08:36,482
THE IMPORTANT FACT HERE
195
00:08:36,517 --> 00:08:39,655
IS TO TRY TO KEEP
THE BACK STRAIGHT.
196
00:08:39,689 --> 00:08:41,034
GOOD.
197
00:08:41,068 --> 00:08:42,620
TO COME OUT OF THE POSE,
198
00:08:42,655 --> 00:08:45,862
WALK YOUR HANDS BACK
AND LOOK UP.
199
00:08:45,896 --> 00:08:49,724
AND AS YOU EXHALE,
DEEPEN INTO YOUR FORWARD FOLD.
200
00:08:49,758 --> 00:08:53,344
NOW COME ALL THE WAY UP,
BREATHING IN.
201
00:08:53,379 --> 00:08:56,793
AND EXHALE TO NAMASTE.
202
00:08:56,827 --> 00:08:58,965
EARTH RAIN.
203
00:09:03,896 --> 00:09:07,344
ONE MORE TIME,
FEEL YOUR FEET PRESSING DOWN.
204
00:09:07,379 --> 00:09:10,103
ENERGY COMING UP
AND OUT THROUGH THE HEAD.
205
00:09:10,137 --> 00:09:11,206
LET'S TRY THE RIGHT SIDE.
206
00:09:11,241 --> 00:09:13,344
BREATHE IN, LIFT YOUR KNEE,
207
00:09:13,379 --> 00:09:16,620
AND BREATHE OUT,
EXTEND THE RIGHT LEG.
208
00:09:16,655 --> 00:09:17,931
INHALE,
LIFT EVERYTHING UP,
209
00:09:17,965 --> 00:09:19,586
AND LOOK UP.
210
00:09:19,620 --> 00:09:20,655
AND EXHALE,
211
00:09:20,689 --> 00:09:21,965
REACH WAY OUT
212
00:09:22,000 --> 00:09:24,448
TO COME DOWN
INTO YOUR FORWARD FOLD,
213
00:09:24,482 --> 00:09:25,551
AND WALK FORWARD,
214
00:09:25,586 --> 00:09:27,137
BREATHING IN,
215
00:09:27,172 --> 00:09:30,758
AND PUSH INTO DOWN-FACE DOG
AS YOU BREATHE OUT.
216
00:09:30,793 --> 00:09:32,034
RIGHT KNEE FORWARD
217
00:09:32,068 --> 00:09:35,103
AND TO THE FLOOR
FOR PIGEON POSE.
218
00:09:35,137 --> 00:09:39,172
EXHALE, FIND THE POSE,
LIFTING YOUR CHEST.
219
00:09:39,206 --> 00:09:40,275
BREATHE IN,
220
00:09:40,310 --> 00:09:42,275
DRAW THE HANDS FORWARD,
221
00:09:42,310 --> 00:09:43,379
AND IF YOU CAN,
222
00:09:43,413 --> 00:09:46,241
EXTEND THE ARMS BACK
ON THE EXHALE.
223
00:09:46,275 --> 00:09:49,034
AGAIN, BREATHING IN,
224
00:09:49,068 --> 00:09:53,206
AND THIS TIME,
TAKE THE ARMS ALL THE WAY UP.
225
00:09:53,241 --> 00:09:55,103
NOW, THIS IS DIFFICULT.
226
00:09:55,137 --> 00:09:56,931
IF YOU'RE CHALLENGED
BY THIS POSE,
227
00:09:56,965 --> 00:09:59,896
KEEP YOUR HANDS ON THE FLOOR.
228
00:09:59,931 --> 00:10:01,103
GOOD.
229
00:10:01,137 --> 00:10:04,620
RELEASE, TUCKING THE BACK TOE,
230
00:10:04,655 --> 00:10:06,758
DOWN-DOG,
231
00:10:06,793 --> 00:10:10,379
AND WALKING THE HANDS BACK
AS YOU LIFT THE HEAD UP.
232
00:10:10,413 --> 00:10:13,655
EXHALE,
DROP INTO THE FORWARD FOLD.
233
00:10:13,689 --> 00:10:16,931
ALL THE WAY UP ON AN INHALE.
234
00:10:16,965 --> 00:10:18,689
AND EXHALE.
235
00:10:18,724 --> 00:10:21,068
WE'RE BACK TO RESTING NOW.
236
00:10:21,103 --> 00:10:24,241
REST ON THE BREATH.
237
00:10:24,275 --> 00:10:27,000
LESS EFFORT, MORE CALM.
238
00:10:31,862 --> 00:10:33,758
WE'LL TRY THE LEFT SIDE NOW.
239
00:10:33,793 --> 00:10:37,344
INHALE, LIFT YOUR LEFT KNEE UP.
240
00:10:37,379 --> 00:10:40,931
AND EXHALE,
EXTEND TO A STRAIGHT LEG.
241
00:10:40,965 --> 00:10:42,551
NOW LIFT RIGHT UP
OUT OF THE HIPS
242
00:10:42,586 --> 00:10:44,517
TO MAKE ROOM FOR THE LEG
243
00:10:44,551 --> 00:10:48,275
AND FLY FORWARD
TO COME DOWN TO FORWARD FOLD.
244
00:10:48,310 --> 00:10:50,482
AND WALK THE HANDS OUT.
245
00:10:50,517 --> 00:10:55,034
EXHALE, LIFT YOUR TAIL,
DRAW UP THE HEELS IN DOWN-DOG.
246
00:10:55,068 --> 00:10:58,172
NOW YOUR LEFT KNEE FORWARD.
247
00:10:58,206 --> 00:11:01,448
EXHALE, TUCK YOUR TAIL
AND LIFT YOUR CHEST.
248
00:11:01,482 --> 00:11:02,724
TRY AGAIN.
249
00:11:02,758 --> 00:11:05,137
BREATHE IN,
BRING YOUR HANDS TO THE FLOOR,
250
00:11:05,172 --> 00:11:09,517
AND IF YOU CAN,
LIFT YOUR ARMS BACK.
251
00:11:09,551 --> 00:11:12,827
TRY ONE MORE TIME, BREATHING IN.
252
00:11:12,862 --> 00:11:16,448
AND EXHALE,
ARMS ALL THE WAY BACK AND UP.
253
00:11:16,482 --> 00:11:17,655
STAY AND BREATHE,
254
00:11:17,689 --> 00:11:19,482
HANDS IN SHIVA MUDRA,
255
00:11:19,517 --> 00:11:22,758
CHEST LIFTED,
SHOULDERS DROPPED.
256
00:11:22,793 --> 00:11:24,103
GOOD.
257
00:11:24,137 --> 00:11:26,896
AND RELEASE.
258
00:11:26,931 --> 00:11:30,034
EXHALE TO DOWN-DOG.
259
00:11:30,068 --> 00:11:33,724
INHALE TO WALK BACK.
260
00:11:33,758 --> 00:11:37,344
EXHALE TO FORWARD FOLD.
261
00:11:37,379 --> 00:11:40,724
INHALE TO COME ALL THE WAY UP,
262
00:11:40,758 --> 00:11:43,793
AND WE'RE BACK TO CENTRE.
263
00:11:43,827 --> 00:11:46,655
BREATHING IN.
264
00:11:46,689 --> 00:11:48,586
TRY TO RELAX THE HIPS,
265
00:11:48,620 --> 00:11:50,689
SOFTEN THE SHOULDERS.
266
00:11:50,724 --> 00:11:55,206
RELAX YOUR EYES, THE FACE.
267
00:11:55,241 --> 00:11:57,275
GOOD.
268
00:11:57,310 --> 00:12:01,655
AND LET'S TRY BREATHING IN,
LIFT YOUR RIGHT KNEE.
269
00:12:01,689 --> 00:12:04,482
BREATHING OUT,
EXTEND THROUGH THE LEG.
270
00:12:04,517 --> 00:12:08,068
NOW LIFT YOUR CHEST
AS YOU LIFT THE ARMS,
271
00:12:08,103 --> 00:12:11,655
AND EXHALE, FORWARD FOLD.
272
00:12:11,689 --> 00:12:14,689
WALKING THE HANDS OUT,
273
00:12:14,724 --> 00:12:18,793
AND PRESSING BACK INTO DOWN-DOG.
274
00:12:18,827 --> 00:12:22,034
THE RIGHT KNEE FORWARD
FOR PIGEON POSE.
275
00:12:22,068 --> 00:12:23,310
EXHALE,
276
00:12:23,344 --> 00:12:26,413
FINDING THE FULL EXPRESSION
OF THE POSE.
277
00:12:26,448 --> 00:12:28,896
NOW BRING THE HANDS
DOWN TO THE FLOOR
278
00:12:28,931 --> 00:12:30,724
AND WE'LL TRY
ONE-LEGGED DOWN-DOG.
279
00:12:30,758 --> 00:12:33,517
EXTEND WITH THAT RIGHT LEG UP.
280
00:12:33,551 --> 00:12:34,724
TO DEEPEN,
281
00:12:34,758 --> 00:12:37,137
WE TAKE THE WEIGHT FORWARD...
282
00:12:37,172 --> 00:12:39,482
AND BACK AS YOU EXHALE.
283
00:12:39,517 --> 00:12:41,034
TRY AGAIN.
284
00:12:41,068 --> 00:12:42,827
REACH THE FOOT DOWN
285
00:12:42,862 --> 00:12:46,931
AND NOW PRESS THE FOOT UP
AND AWAY FROM THE HIPS.
286
00:12:46,965 --> 00:12:50,034
KEEP THE WEIGHT
EVEN ON YOUR ARMS.
287
00:12:50,068 --> 00:12:54,034
YOU MUST BREATHE.
288
00:12:54,068 --> 00:12:55,551
GOOD.
289
00:12:55,586 --> 00:12:57,758
BRING THE RIGHT FOOT DOWN.
290
00:12:57,793 --> 00:13:00,275
EXHALE.
291
00:13:00,310 --> 00:13:03,724
WALK YOUR HANDS BACK
AS YOU BREATHE IN...
292
00:13:03,758 --> 00:13:07,862
AND DEEPEN INTO THE FOLD
AS YOU BREATHE OUT.
293
00:13:07,896 --> 00:13:09,413
NOW COME ALL THE WAY UP.
294
00:13:09,448 --> 00:13:11,896
INHALE.
295
00:13:11,931 --> 00:13:16,034
AND EXHALE TO NAMASTE.
296
00:13:16,068 --> 00:13:19,275
BREATHING IN.
297
00:13:19,310 --> 00:13:22,482
BREATHING OUT.
298
00:13:22,517 --> 00:13:26,862
FIND THE RHYTHM OF THE BREATH.
299
00:13:26,896 --> 00:13:30,379
EXHALE, HANDS TO THE HEART,
AND HERE WE GO LEFT.
300
00:13:30,413 --> 00:13:33,379
INHALE, LEFT KNEE LIFTS.
301
00:13:33,413 --> 00:13:36,379
EXHALE EXTEND.
302
00:13:36,413 --> 00:13:39,517
INHALE, CHEST LIFT.
303
00:13:39,551 --> 00:13:42,689
EXHALE, FOLD.
304
00:13:42,724 --> 00:13:45,965
WALK THE HANDS OUT
WITH AN IN-BREATH.
305
00:13:46,000 --> 00:13:50,000
EXHALE BREATH,
FIND DOWN-FACE DOG.
306
00:13:50,034 --> 00:13:53,655
LEFT KNEE FORWARD, PIGEON POSE.
307
00:13:53,689 --> 00:13:57,551
EXHALE, LIFT THE ARMS.
308
00:13:57,586 --> 00:14:00,275
INHALE, HANDS DOWN.
309
00:14:00,310 --> 00:14:04,172
EXHALE, FLY BACK AND UP
WITH THE LEFT LEG.
310
00:14:04,206 --> 00:14:05,586
GOOD.
311
00:14:05,620 --> 00:14:07,448
NOW BRING THE WEIGHT FORWARD,
STRONG SHOULDERS.
312
00:14:07,482 --> 00:14:10,689
PUSH THE HANDS DOWN
AND LIFT YOUR LEG BACK.
313
00:14:10,724 --> 00:14:11,862
TRY AGAIN.
314
00:14:11,896 --> 00:14:14,620
BREATHING IN.
315
00:14:14,655 --> 00:14:15,965
BREATHING OUT.
316
00:14:16,000 --> 00:14:17,206
ONE-LEGGED DOWN-DOG.
317
00:14:17,241 --> 00:14:18,724
DIFFICULT POSE.
318
00:14:18,758 --> 00:14:20,344
ALLOW THE HIP TO OPEN.
319
00:14:20,379 --> 00:14:22,517
BREATHE.
320
00:14:25,379 --> 00:14:28,000
RELEASE.
321
00:14:28,034 --> 00:14:30,172
EXHALE WHERE YOU ARE
IN DOWN-DOG,
322
00:14:30,206 --> 00:14:34,034
THEN WALK THE HANDS BACK
AS YOU BREATHE IN.
323
00:14:34,068 --> 00:14:38,206
EXHALE, DROPPING DOWN.
324
00:14:38,241 --> 00:14:40,896
INHALE, FLYING UP.
325
00:14:40,931 --> 00:14:42,310
AND EXHALE,
326
00:14:42,344 --> 00:14:44,931
CIRCLE THE HANDS
ALL THE WAY TO THE HEART.
327
00:14:44,965 --> 00:14:48,931
AND EARTH RAIN LINK.
328
00:14:48,965 --> 00:14:52,793
PRESSING THE SHOULDERS
DOWN AWAY FROM THE EARS,
329
00:14:52,827 --> 00:14:56,379
FEELING YOU FEET
REACHING DOWN INTO THE EARTH.
330
00:14:56,413 --> 00:14:58,724
HERE WE GO TO THE RIGHT SIDE.
331
00:14:58,758 --> 00:15:02,689
SWING THE ARMS UP
AND LIFT YOUR RIGHT KNEE.
332
00:15:02,724 --> 00:15:05,275
NOW PRESS THE LEG STRAIGHT.
333
00:15:05,310 --> 00:15:06,586
GOOD.
334
00:15:06,620 --> 00:15:09,862
INHALE, LIFT UP OUT OF THE HIPS.
335
00:15:09,896 --> 00:15:13,344
AND EXHALE, FORWARD FOLD.
336
00:15:13,379 --> 00:15:16,275
WALK YOUR HANDS FORWARD,
NOT TOO FAR.
337
00:15:16,310 --> 00:15:19,758
EXHALE, LIFT THE TAIL
AND PRESS THE ARMS STRAIGHT.
338
00:15:19,793 --> 00:15:20,931
RIGHT KNEE FORWARD.
339
00:15:20,965 --> 00:15:22,862
BREATHE IN.
340
00:15:22,896 --> 00:15:24,137
BREATHING OUT,
341
00:15:24,172 --> 00:15:27,137
SEND THE ARMS UP,
CLASPING THE HANDS.
342
00:15:27,172 --> 00:15:28,379
NOW INHALE,
343
00:15:28,413 --> 00:15:30,068
BRING YOUR HANDS
BACK TO THE FLOOR.
344
00:15:30,103 --> 00:15:31,689
PERFECT ALIGNMENT
WITH THE SHOULDERS
345
00:15:31,724 --> 00:15:34,310
AND LIFT YOUR RIGHT LEG UP.
346
00:15:34,344 --> 00:15:38,034
BEND THE RIGHT KNEE NOW
AND OPEN THAT RIGHT HIP.
347
00:15:38,068 --> 00:15:41,448
AND AS YOU EXHALE,
COME TO PLANK POSE.
348
00:15:41,482 --> 00:15:42,689
NOW WE'LL DEEPEN.
349
00:15:42,724 --> 00:15:45,000
KNEES TO THE FLOOR,
BREATHING IN.
350
00:15:45,034 --> 00:15:48,448
STRONG ABDOMINAL MUSCLES,
BREATHING OUT.
351
00:15:48,482 --> 00:15:49,482
TRY AGAIN.
352
00:15:49,517 --> 00:15:52,172
BEND YOUR KNEES AS YOU INHALE,
353
00:15:52,206 --> 00:15:55,034
STRAIGHTEN THE LEGS
AS YOU EXHALE.
354
00:15:55,068 --> 00:15:58,344
STAY IN PLANK POSE AND BREATHE.
355
00:15:58,379 --> 00:16:02,413
HOLD THE SHOULDERS
AWAY FROM THE EARS.
356
00:16:02,448 --> 00:16:03,482
GOOD.
357
00:16:03,517 --> 00:16:07,241
NOW TO DOWN-DOG
WITH THE EXHALE BREATH.
358
00:16:07,275 --> 00:16:08,482
WALK YOUR HANDS BACK.
359
00:16:08,517 --> 00:16:11,620
BREATHE IN.
360
00:16:11,655 --> 00:16:15,724
BREATHE OUT,
FALLING INTO THE FOLD.
361
00:16:15,758 --> 00:16:19,965
AND LIFT YOUR CHEST TO COME UP.
362
00:16:20,000 --> 00:16:22,586
CIRCLE THE HANDS
TO THE HEART CENTRE,
363
00:16:22,620 --> 00:16:24,103
AND JUST ONE LINK,
364
00:16:24,137 --> 00:16:27,000
AND WE'LL THREAD
ALL OF THE POSES TOGETHER.
365
00:16:27,034 --> 00:16:29,586
HERE WE GO.
366
00:16:29,620 --> 00:16:32,689
LEFT KNEE UP, BREATHE IN.
367
00:16:32,724 --> 00:16:36,551
BREATHE OUT,
EXTEND THE LEFT LEG.
368
00:16:36,586 --> 00:16:40,068
NOW LIFT, INHALE.
369
00:16:40,103 --> 00:16:43,689
EXHALE, FORWARD FOLD.
370
00:16:43,724 --> 00:16:47,413
WALKING YOUR HANDS OUT
371
00:16:47,448 --> 00:16:50,620
AND PUSHING THE TAIL BACK
AS YOU EXHALE.
372
00:16:50,655 --> 00:16:53,137
LEFT KNEE FORWARD FOR PIGEON,
373
00:16:53,172 --> 00:16:54,241
AND IF YOU CAN,
374
00:16:54,275 --> 00:16:57,827
THE ARMS ALL THE WAY UP
AS YOU EXHALE.
375
00:16:57,862 --> 00:16:58,793
GOOD.
376
00:16:58,827 --> 00:17:00,310
BREATHING IN,
377
00:17:00,344 --> 00:17:01,931
PREPARING FOR
ONE-LEGGED DOWN-DOG.
378
00:17:01,965 --> 00:17:04,793
AND BREATHING OUT,
FIND THE POSE.
379
00:17:04,827 --> 00:17:07,517
NOW BEND THE KNEE
AND OPEN YOUR HIP.
380
00:17:07,551 --> 00:17:08,827
AND AS YOU EXHALE,
381
00:17:08,862 --> 00:17:12,275
BRING THE HIP SQUARE
AND FIND PLANK POSE.
382
00:17:12,310 --> 00:17:13,379
GOOD.
383
00:17:13,413 --> 00:17:16,137
NOW SLOWLY BACK
TO DOWN-FACE DOG.
384
00:17:16,172 --> 00:17:18,965
EXHALING INTO THE POSE.
385
00:17:19,000 --> 00:17:22,379
NOW WALK YOUR HANDS BACK
AS YOU BREATHE IN,
386
00:17:22,413 --> 00:17:25,965
AND FORWARD FOLD.
387
00:17:26,000 --> 00:17:27,275
ALL THE WAY UP NOW.
388
00:17:27,310 --> 00:17:29,413
BREATHE IN.
389
00:17:29,448 --> 00:17:32,068
CIRCLE THE HANDS TO NAMASTE.
390
00:17:32,103 --> 00:17:36,172
AND ONE MORE EARTH RAIN,
INHALING UP.
391
00:17:36,206 --> 00:17:40,068
EXHALING, DRAWING THE HANDS
ALL THE WAY TO THE HEART,
392
00:17:40,103 --> 00:17:46,275
AND WE'LL CLOSE NOW WITH A BOW.
393
00:17:46,310 --> 00:17:49,448
NAMASTE.
394
00:18:01,655 --> 00:18:04,689
RESTING THE BODY,
LAYING ON YOUR BACK.
395
00:18:04,724 --> 00:18:07,068
THE FEET APART
AND KNEES TOGETHER,
396
00:18:07,103 --> 00:18:10,034
THE ARMS CROSSED.
397
00:18:10,068 --> 00:18:15,655
NOW RELEASE THE ARMS
AND SEPARATE THE KNEES.
398
00:18:15,689 --> 00:18:18,103
FOUR-PART PELVIC TILT.
399
00:18:18,137 --> 00:18:21,620
INHALE THE TAILBONE PRESSES
INTO THE FLOOR.
400
00:18:21,655 --> 00:18:25,448
EXHALE THE BELLY PRESSES DOWN
INTO THE FLOOR.
401
00:18:25,482 --> 00:18:28,103
INHALE, LIFT THE HIPS.
402
00:18:28,137 --> 00:18:32,172
AND EXHALE, ROLL DOWN.
403
00:18:32,206 --> 00:18:33,896
SAME THING AGAIN.
404
00:18:33,931 --> 00:18:37,931
INHALE, ROCKING FORWARD,
LIFTING YOUR BELLY SLIGHTLY.
405
00:18:37,965 --> 00:18:39,275
THEN EXHALE,
406
00:18:39,310 --> 00:18:42,655
PRESSING THE BELLY DOWN,
TUCKING YOUR TAIL.
407
00:18:42,689 --> 00:18:46,965
INHALE,
PEELING THE SPINE OFF THE FLOOR.
408
00:18:47,000 --> 00:18:51,379
THEN COMING DOWN
ONE VERTEBRA AT A TIME.
409
00:18:51,413 --> 00:18:53,068
GOOD. ONE MORE TIME.
410
00:18:53,103 --> 00:18:58,551
INHALE,
ROCKING FORWARD AND THEN BACK.
411
00:18:58,586 --> 00:19:03,034
ROLLING UP TO BRIDGE POSE,
AND THIS TIME WE'LL STAY.
412
00:19:03,068 --> 00:19:05,482
ROCK THE SHOULDERS
UNDERNEATH YOU,
413
00:19:05,517 --> 00:19:08,448
INTERLACING THE FINGERS.
414
00:19:08,482 --> 00:19:11,448
PUSH THE KNEES FORWARD SLIGHTLY.
415
00:19:11,482 --> 00:19:15,206
RELAX THE NECK.
416
00:19:15,241 --> 00:19:17,034
AND NOW RELEASE.
417
00:19:17,068 --> 00:19:22,482
WALK THE SHOULDER BLADES APART
AND ROLL DOWN SLOWLY.
418
00:19:22,517 --> 00:19:24,896
SUPINE BUTTERFLY.
419
00:19:24,931 --> 00:19:30,379
HANDS ONTO THE BELLY,
FEET TOGETHER AND KNEES APART.
420
00:19:30,413 --> 00:19:33,034
THE HANDS ARE IN OM MUDRA
421
00:19:33,068 --> 00:19:37,344
AND YOU'RE BREATHING
TO THE CENTRE OF THE MUDRA.
422
00:19:37,379 --> 00:19:41,206
RELEASE.
423
00:19:41,241 --> 00:19:43,689
KNEES TO CHEST NOW.
424
00:19:43,724 --> 00:19:47,379
SHOULDER BLADES
SINKING DOWN INTO THE FLOOR.
425
00:19:47,413 --> 00:19:49,275
GOOD.
426
00:19:49,310 --> 00:19:50,724
NOW THE HAMSTRING STRETCH.
427
00:19:50,758 --> 00:19:53,551
RIGHT LEG FIRST.
428
00:19:53,586 --> 00:19:58,448
AS YOU LIFT THE HEAD,
DRAW THE LEG IN SLIGHTLY.
429
00:19:58,482 --> 00:20:01,034
AND NOW EXTEND THE LEFT LEG
ALONG THE FLOOR
430
00:20:01,068 --> 00:20:05,448
AND RETURN THE HEAD,
RELAXING THE NECK.
431
00:20:05,482 --> 00:20:10,206
BREATHE INTO
THE BACK OF THE THIGH...
432
00:20:10,241 --> 00:20:13,655
AND RELEASE TO KNEE-DOWN TWIST.
433
00:20:13,689 --> 00:20:18,586
LET THE RIGHT KNEE
FOLD ACROSS THE BODY
434
00:20:18,620 --> 00:20:22,103
AND LOOK TO THE OPPOSITE SIDE.
435
00:20:22,137 --> 00:20:25,379
BREATHE INTO YOUR LOW BACK.
436
00:20:25,413 --> 00:20:26,965
NOW RETURN ONTO YOUR BACK
437
00:20:27,000 --> 00:20:30,103
WITH THE RIGHT ANKLE
ON THE LEFT KNEE.
438
00:20:30,137 --> 00:20:32,448
YOUR RIGHT HAND
THREADS THROUGH THE LEGS,
439
00:20:32,482 --> 00:20:36,103
MEETING THE LEFT HAND
WITH THE FINGERS INTERLACED.
440
00:20:36,137 --> 00:20:41,000
PULL THE KNEES DOWN...
441
00:20:41,034 --> 00:20:45,310
AND RELEASE TO HAMSTRING STRETCH
ON THE LEFT SIDE,
442
00:20:45,344 --> 00:20:47,793
SO YOUR LEFT LEG IS LONG,
443
00:20:47,827 --> 00:20:50,862
THE RIGHT FOOT
FLAT ON THE FLOOR.
444
00:20:50,896 --> 00:20:54,482
NOW LIFT THE HEAD
AND DRAW THE LEG IN,
445
00:20:54,517 --> 00:20:57,034
RELEASING THE OPPOSITE LEG
TO THE FLOOR
446
00:20:57,068 --> 00:21:00,379
AS YOU BRING YOUR HEAD
BACK DOWN.
447
00:21:00,413 --> 00:21:02,517
ONE BREATH.
448
00:21:05,758 --> 00:21:07,482
THE LEFT KNEE
449
00:21:07,517 --> 00:21:12,724
NOW FOLDS ACROSS THE BODY
TO KNEE-DOWN TWIST.
450
00:21:12,758 --> 00:21:15,206
COME BACK ONTO YOUR BACK.
451
00:21:15,241 --> 00:21:17,931
THE LEFT ANKLE
ON THE RIGHT KNEE.
452
00:21:17,965 --> 00:21:21,413
THE LEFT HAND BETWEEN THE LEGS.
453
00:21:21,448 --> 00:21:26,517
PULL THE KNEES INTO THE CHEST
AND BREATHE.
454
00:21:30,068 --> 00:21:32,034
NOW RELEASE.
455
00:21:34,724 --> 00:21:41,965
EXTEND THE LEGS, OPEN THE PALMS,
RELAX THE WHOLE BODY.
456
00:21:45,068 --> 00:21:46,965
EFFORTLESS CALM.
457
00:21:49,758 --> 00:21:53,689
WEIGHTLESS.
458
00:21:53,724 --> 00:21:56,758
EMPTY.
459
00:21:56,793 --> 00:22:03,310
FEEL TENSION
DRAINING OUT OF THE BODY.
460
00:22:03,344 --> 00:22:10,379
SOFT BELLY.
461
00:22:10,413 --> 00:22:13,517
LET THE WHOLE BODY
COMPLETELY LET GO...
462
00:22:18,793 --> 00:22:22,482
AND THEN WITH ONE BREATH,
WAKE YOURSELF UP.
463
00:22:22,517 --> 00:22:24,172
ONE DEEP BREATH.
464
00:22:24,206 --> 00:22:26,344
WIGGLING THE FINGERS
AND THE TOES.
465
00:22:26,379 --> 00:22:28,862
SQUEEZE AND RELEASE THE HANDS.
466
00:22:28,896 --> 00:22:34,448
NOW RUB THE HANDS TOGETHER
AND CUP THE HANDS OVER THE EYES,
467
00:22:34,482 --> 00:22:37,689
WASHING THE FACE.
468
00:22:37,724 --> 00:22:41,862
AND COMING BACK TO SIT.
469
00:22:41,896 --> 00:22:47,275
WE'LL TRY THE GESTURE
OF NO FEAR.
470
00:22:47,310 --> 00:22:49,896
BRING THE RIGHT PALM
TO FACE OUT TO THE WORLD
471
00:22:49,931 --> 00:22:54,034
AND THE LEFT PALM TO FACE UP.
472
00:22:54,068 --> 00:22:57,689
OUR RIGHT SIDE, OR MALE SIDE,
IS GIVING,
473
00:22:57,724 --> 00:23:03,827
AND THE LEFT SIDE,
OR FEMALE SIDE, IS RECEIVING.
474
00:23:03,862 --> 00:23:06,620
BY GIVING AND RECEIVING EQUALLY,
475
00:23:06,655 --> 00:23:09,034
WE BALANCE
THE ENERGY OF THE BODY,
476
00:23:09,068 --> 00:23:12,034
AND BRING HARMONY
INTO OUR LIVES.
31921
Can't find what you're looking for?
Get subtitles in any language from opensubtitles.com, and translate them here.
Afrikaans
Akan
Albanian
Amharic
Arabic
Armenian
Azerbaijani
Basque
Belarusian
Bemba
Bengali
Bihari
Bosnian
Breton
Bulgarian
Cambodian
Catalan
Cebuano
Cherokee
Chichewa
Chinese (Simplified)
Chinese (Traditional)
Corsican
Croatian
Czech
Danish
Dutch
English
Esperanto
Estonian
Faroese
Finnish
Galician
Georgian
German
Greek
Guarani
Haitian Creole
Hausa
Hawaiian
Hebrew
Hmong
Hungarian
Icelandic
Indonesian
Irish
Italian
Japanese
Kazakh
Kinyarwanda
Kirundi
Kongo
Korean
Krio (Sierra Leone)
Kurdish
Kyrgyz
Laothian
Latin
Latvian
Lithuanian
Luganda
Luo
Luxembourgish
Macedonian
Malagasy
Malay
Maltese
Maori
Mauritian Creole
Moldavian
Mongolian
Myanmar (Burmese)
Montenegrin
Nepali
Norwegian
Pashto
Persian
Polish
Portuguese (Brazil)
Portuguese (Portugal)
Quechua
Romanian
Romansh
Russian
Samoan
Scots Gaelic
Serbian
Sesotho
Setswana
Seychellois Creole
Shona
Sindhi
Sinhalese
Slovak
Slovenian
Somali
Spanish (Latin American)
Swedish
Tajik
Thai
Tigrinya
Tonga
Turkish
Turkmen
Ukrainian
Uzbek
Vietnamese
Welsh
Wolof