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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 --> 00:00:40,931
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,965 --> 00:00:42,758
LET'S BEGIN WITH A WARMUP,
13
00:00:42,793 --> 00:00:45,965
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:46,000 --> 00:00:48,724
AWAKENING WITH BREATH.
15
00:00:59,724 --> 00:01:02,379
LET'S START THE WARMUP
WITH THE LEGS EXTENDED,
16
00:01:02,413 --> 00:01:05,448
CHEST HIGH AND SHOULDERS LOW.
17
00:01:05,482 --> 00:01:07,862
DRAW THE HANDS BACK BEHIND YOU
18
00:01:07,896 --> 00:01:11,034
AND DROP YOUR CHIN DOWN
ONTO YOUR CHEST.
19
00:01:11,068 --> 00:01:15,724
NOW BREATHE IN, LIFT THE CHEST,
STRAIGHTEN YOUR ARMS,
20
00:01:15,758 --> 00:01:16,965
AND AS YOU BREATHE OUT,
21
00:01:17,000 --> 00:01:19,586
BEND THE ELBOWS
AND TUCK THE CHIN.
22
00:01:19,620 --> 00:01:23,310
AGAIN, FLEX YOUR FEET
AS YOU LIFT THE CHEST,
23
00:01:23,344 --> 00:01:26,551
AND RELAX THE FEET
AS YOU DROP BACK.
24
00:01:26,586 --> 00:01:29,517
ONE LAST TIME, BREATHING IN.
25
00:01:29,551 --> 00:01:31,862
BREATHING OUT.
26
00:01:31,896 --> 00:01:33,034
NOW THIS TIME,
27
00:01:33,068 --> 00:01:36,034
WALK YOUR HANDS FORWARD
ON THE INHALE BREATH,
28
00:01:36,068 --> 00:01:39,862
AND ROCK A LITTLE BIT
SIDE TO SIDE TO RELEASE.
29
00:01:39,896 --> 00:01:42,482
INHALE, LIFT THE ARMS.
30
00:01:42,517 --> 00:01:46,241
EXHALE, FLEX YOUR FEET
AND CONTRACT BACK.
31
00:01:46,275 --> 00:01:50,241
NOW FORWARD YOU GO,
INDEX FINGERS POINTING THE WAY.
32
00:01:50,275 --> 00:01:52,655
EXHALE, LIFT THE WHOLE PIECE UP.
33
00:01:52,689 --> 00:01:54,068
AGAIN.
34
00:01:54,103 --> 00:01:56,137
INHALE.
35
00:01:56,172 --> 00:01:58,482
EXHALE, CONTRACT.
36
00:01:58,517 --> 00:01:59,896
INHALE FORWARD.
37
00:01:59,931 --> 00:02:02,517
SHIVA MUDRA IS THE HAND POSTURE.
38
00:02:02,551 --> 00:02:04,931
EXHALE, LIFT YOUR CHEST.
39
00:02:04,965 --> 00:02:06,413
GOOD.
40
00:02:06,448 --> 00:02:10,000
NOW LET'S TRY WITH THE FEET
IN A BOUND-ANGLE POSITION.
41
00:02:10,034 --> 00:02:11,551
SAME THING.
42
00:02:11,586 --> 00:02:14,896
BREATHING IN, LIFT THE ARMS.
43
00:02:14,931 --> 00:02:19,379
BREATHING OUT, CONTRACT,
HEELS OF THE HANDS TOUCHING.
44
00:02:19,413 --> 00:02:22,931
NOW FORWARD, INHALE.
45
00:02:22,965 --> 00:02:25,413
AND LIFT, EXHALE.
46
00:02:25,448 --> 00:02:27,310
ONCE AGAIN.
47
00:02:27,344 --> 00:02:30,137
BREATHING IN,
SHOULDERS DOWN THE BACK.
48
00:02:30,172 --> 00:02:33,448
EXHALE, BELLY BUTTON
THROUGH THE SPINE.
49
00:02:33,482 --> 00:02:36,379
INHALE, REACHING FORWARD.
50
00:02:36,413 --> 00:02:38,172
AND EXHALE, LIFT.
51
00:02:38,206 --> 00:02:40,379
HOLD HERE FOR ONE BREATH,
52
00:02:40,413 --> 00:02:45,103
PULLING YOUR BELLY IN
AS YOU BREATHE OUT.
53
00:02:45,137 --> 00:02:46,482
GOOD.
54
00:02:46,517 --> 00:02:48,172
TRANSITIONING NOW.
55
00:02:48,206 --> 00:02:50,862
SEPARATING THE LEGS.
56
00:02:50,896 --> 00:02:53,620
AND THE SAME SEQUENCE.
57
00:02:53,655 --> 00:02:56,413
BREATHING IN, LIFT THE ARMS.
58
00:02:56,448 --> 00:02:59,310
EXHALE, FLEX THE FEET
AS YOU GO BACK.
59
00:02:59,344 --> 00:03:03,068
NOW, CAREFUL AS YOU GO FORWARD,
NOT TOO FAR.
60
00:03:03,103 --> 00:03:05,793
EXHALE, LIFT.
61
00:03:05,827 --> 00:03:10,000
AGAIN, INHALE, SHOULDERS DOWN.
62
00:03:10,034 --> 00:03:12,655
EXHALE, CONTRACT.
63
00:03:12,689 --> 00:03:15,827
INHALE GOING FORWARD,
POINTING THE TOES.
64
00:03:15,862 --> 00:03:18,862
EXHALE, KEEP THE TOES POINTED
AS YOU LIFT UP.
65
00:03:18,896 --> 00:03:22,172
STAY FOR A BREATH.
66
00:03:22,206 --> 00:03:26,827
GOOD.
67
00:03:26,862 --> 00:03:28,310
NOW BRING THE ARMS DOWN
68
00:03:28,344 --> 00:03:30,896
AND THE SOLES OF THE FEET
TOGETHER.
69
00:03:30,931 --> 00:03:32,827
BOUND ANGLE POSE.
70
00:03:32,862 --> 00:03:35,275
HANDS UNDERNEATH THE FEET.
71
00:03:35,310 --> 00:03:37,620
LIFTING THE CHEST
THROUGH THE ARMS
72
00:03:37,655 --> 00:03:41,206
AND DROPPING THE SHOULDERS.
73
00:03:41,241 --> 00:03:45,793
AND CHANGE ONTO HANDS AND KNEES
NOW FOR CAT ROLLING.
74
00:03:45,827 --> 00:03:49,896
INHALE, LIFT THE TAIL,
LIFT THE HEAD.
75
00:03:49,931 --> 00:03:51,724
EXHALE, TUCK THE TAIL,
76
00:03:51,758 --> 00:03:54,586
PUSH THROUGH THE HANDS
AS YOU LOOK BETWEEN THE LEGS.
77
00:03:54,620 --> 00:03:55,758
AGAIN.
78
00:03:55,793 --> 00:03:58,413
CAT LIFT AS YOU BREATHE IN,
79
00:03:58,448 --> 00:04:01,517
AND CAT POSE AS YOU BREATHE OUT.
80
00:04:01,551 --> 00:04:02,620
ONE MORE TIME.
81
00:04:02,655 --> 00:04:04,103
STRAIGHT ARMS.
82
00:04:04,137 --> 00:04:05,517
GOOD.
83
00:04:05,551 --> 00:04:08,206
PUSH THE HANDS DOWN
AS YOU LOOK BETWEEN THE LEGS,
84
00:04:08,241 --> 00:04:12,482
AND STAY AND BREATHE.
85
00:04:12,517 --> 00:04:13,931
AND CHANGE.
86
00:04:13,965 --> 00:04:17,655
INHALE TO CAT LIFT.
87
00:04:17,689 --> 00:04:21,862
EXHALE, RELEASE TO CHILD'S POSE.
88
00:04:21,896 --> 00:04:26,137
AND ROLL UP TO HERO.
89
00:04:26,172 --> 00:04:28,655
WE'LL CLOSE OUR WARMUP NOW.
90
00:04:28,689 --> 00:04:31,586
DRAWING THE HANDS
TO THE HEART CENTRE,
91
00:04:31,620 --> 00:04:34,862
AND BOW.
92
00:04:34,896 --> 00:04:38,068
NAMASTE.
93
00:04:47,448 --> 00:04:51,034
THE SEATED TWIST SEQUENCE
USES HEART-OPENING LINK.
94
00:04:51,068 --> 00:04:54,793
EXHALE, DRAW YOUR HANDS TOGETHER
AT THE HEART.
95
00:04:54,827 --> 00:04:57,448
BREATHING IN,
REACH OUT FROM THE HEART CENTRE.
96
00:04:57,482 --> 00:04:59,724
OPEN THE FOCUS,
97
00:04:59,758 --> 00:05:02,586
AND EXHALE, PULL THE HANDS IN.
98
00:05:02,620 --> 00:05:04,206
DROP THE FOCUS.
99
00:05:04,241 --> 00:05:05,068
ONE MORE TIME.
100
00:05:05,103 --> 00:05:08,551
BREATHING IN, OPEN.
101
00:05:08,586 --> 00:05:11,758
AND BREATHING OUT, CLOSE.
102
00:05:11,793 --> 00:05:13,034
LET'S BEGIN.
103
00:05:13,068 --> 00:05:16,068
INHALE, REACH YOUR HANDS FORWARD
ONTO HANDS AND KNEES
104
00:05:16,103 --> 00:05:18,034
WITH THE HEAD LIFTED.
105
00:05:18,068 --> 00:05:22,000
TUCK YOUR TOES UNDER
AND GO INTO DOWN-FACE DOG.
106
00:05:22,034 --> 00:05:25,793
TO LEARN DOWN DOG,
COME FORWARD AND LOOK UP,
107
00:05:25,827 --> 00:05:28,413
AND AS YOU EXHALE,
LIFT YOUR TAIL HIGHER.
108
00:05:28,448 --> 00:05:30,551
PRESS THE WEIGHT BACK.
109
00:05:30,586 --> 00:05:32,448
TRY ONE MORE TIME.
110
00:05:32,482 --> 00:05:35,034
MOVE FORWARD, LIFT YOUR FOCUS.
111
00:05:35,068 --> 00:05:38,517
AND EXHALE, LIFT YOUR TAIL,
DROP YOUR HEELS,
112
00:05:38,551 --> 00:05:40,827
THE HEAD JUST BETWEEN THE ARMS.
113
00:05:40,862 --> 00:05:46,034
STAY AND BREATHE IN DOWN DOG.
114
00:05:46,068 --> 00:05:47,724
GOOD.
115
00:05:47,758 --> 00:05:49,275
AND RELEASE.
116
00:05:49,310 --> 00:05:53,862
COME BACK ONTO YOUR KNEES
AND RETURN TO OUR RESTING POSE.
117
00:05:53,896 --> 00:05:56,689
HANDS TO THE HEART.
118
00:05:56,724 --> 00:06:02,000
BREATHING IN,
SWING THE ARMS OPEN.
119
00:06:02,034 --> 00:06:04,517
AS YOU EXHALE,
PULL YOUR BELLY IN,
120
00:06:04,551 --> 00:06:06,896
PULL YOUR BACK IN.
121
00:06:06,931 --> 00:06:08,137
TRY AGAIN.
122
00:06:08,172 --> 00:06:12,241
THE BACK AND THE BELLY
MOVE WIDE, EXPAND.
123
00:06:12,275 --> 00:06:15,275
EXHALE, DRAW ENERGY IN.
124
00:06:15,310 --> 00:06:17,000
LET'S CONTINUE.
125
00:06:17,034 --> 00:06:20,275
BREATHE IN, REACH YOUR HANDS
FORWARD TO CAT LIFT.
126
00:06:20,310 --> 00:06:24,241
TUCK YOUR TOES UNDER
AND COME TO DOWN DOG.
127
00:06:24,275 --> 00:06:25,724
NOW SWAN LIFT.
128
00:06:25,758 --> 00:06:29,586
THE RIGHT FOOT MOVES FORWARD
TO SIT ON THE RIGHT HIP,
129
00:06:29,620 --> 00:06:33,793
AND AS YOU EXHALE, FOLD DOWN.
130
00:06:33,827 --> 00:06:37,586
ROLL UP, TUCKING YOUR CHIN IN.
131
00:06:37,620 --> 00:06:38,758
EXHALE.
132
00:06:38,793 --> 00:06:42,379
A LITTLE BIT LONGER,
A LITTLE BIT FURTHER.
133
00:06:42,413 --> 00:06:43,793
GOOD. ONE MORE TIME.
134
00:06:43,827 --> 00:06:44,793
INHALE, ROLL UP.
135
00:06:44,827 --> 00:06:47,793
KEEP YOUR CHIN TUCKED IN.
136
00:06:47,827 --> 00:06:49,103
AND EXHALE.
137
00:06:49,137 --> 00:06:52,103
COME DOWN TO STAY IN SWAN BOW.
138
00:06:52,137 --> 00:06:54,965
BREATHE.
139
00:07:00,241 --> 00:07:04,862
AND RELEASE, COMING UP
WITH AN INHALE BREATH,
140
00:07:04,896 --> 00:07:10,896
AND PUSHING BACK
TO SIT ON YOUR HEELS TO REST.
141
00:07:10,931 --> 00:07:15,206
INHALE, HEART-OPENING LINK.
142
00:07:15,241 --> 00:07:19,103
WE MOVE WITH THE BREATH
IN HATHA VINYASA.
143
00:07:19,137 --> 00:07:24,758
WE SMOOTH THE MOVEMENTS OUT
BY SMOOTHING OUT THE BREATH.
144
00:07:24,793 --> 00:07:26,034
LET'S CONTINUE.
145
00:07:26,068 --> 00:07:29,103
WE'LL TRY ON THE LEFT SIDE
THIS TIME.
146
00:07:29,137 --> 00:07:31,896
INHALE TO CAT LIFT,
147
00:07:31,931 --> 00:07:36,206
TUCK YOUR TOES UNDER,
AND EXHALE TO DOWN DOG.
148
00:07:36,241 --> 00:07:41,034
LEFT FOOT SWINGS FORWARD
FOR SWAN LIFT.
149
00:07:41,068 --> 00:07:45,413
UNCURL THE BACK TOE
AND EXHALE DOWN.
150
00:07:45,448 --> 00:07:48,793
NOW ROLLING UP,
PUSH YOUR HANDS DOWN LIGHTLY
151
00:07:48,827 --> 00:07:51,827
AND LIFT YOUR CHEST AND THROAT.
152
00:07:51,862 --> 00:07:54,206
EXHALE, EXTEND THROUGH THE SPINE
153
00:07:54,241 --> 00:07:57,793
AND SWEEP THE FOREHEAD DOWN
TO THE FLOOR.
154
00:07:57,827 --> 00:08:03,827
INHALE ROLL UP, AND EXHALE DOWN.
155
00:08:03,862 --> 00:08:07,827
STAY IN SWAN BOW NOW
AND BREATHE.
156
00:08:07,862 --> 00:08:11,448
RELAX INTO THE STRETCH, THE HIP.
157
00:08:11,482 --> 00:08:13,931
RELAX YOUR SHOULDERS.
158
00:08:13,965 --> 00:08:16,379
BREATHE.
159
00:08:16,413 --> 00:08:18,689
RETURN TO CENTRE NOW,
160
00:08:18,724 --> 00:08:23,448
PUSHING OFF WITH THE HANDS
AND COMING BACK ONTO YOUR KNEES.
161
00:08:23,482 --> 00:08:26,586
HEART OPENING.
162
00:08:26,620 --> 00:08:28,172
THE HEART OPENING
JUST A LITTLE BIT MORE
163
00:08:28,206 --> 00:08:30,862
WITH EACH BREATH.
164
00:08:30,896 --> 00:08:35,758
LET THE LIGHT
COME POURING INTO YOU.
165
00:08:35,793 --> 00:08:37,517
GOOD.
166
00:08:37,551 --> 00:08:40,827
EXHALE.
167
00:08:40,862 --> 00:08:41,931
LET'S GO.
168
00:08:41,965 --> 00:08:45,034
INHALE TO CAT LIFT.
169
00:08:45,068 --> 00:08:49,241
TUCK THE TOES
AND EXHALE TO DOWN DOG.
170
00:08:49,275 --> 00:08:54,034
RIGHT KNEE FORWARD
TO SIT ON THE RIGHT HIP.
171
00:08:54,068 --> 00:08:58,241
EXHALE, SWAN BOW.
172
00:08:58,275 --> 00:09:02,241
INHALE BACK TO SWAN LIFT.
173
00:09:02,275 --> 00:09:05,034
AND NOW BRING THE LEFT LEG
ALL THE WAY AROUND
174
00:09:05,068 --> 00:09:09,034
AND PLACE THE FOOT
ACROSS THE KNEE.
175
00:09:09,068 --> 00:09:12,413
INHALE, HOOK THE RIGHT ELBOW
ONTO THE KNEE
176
00:09:12,448 --> 00:09:15,482
AND EXHALE, TWIST.
177
00:09:15,517 --> 00:09:20,379
NOW BREATHING IN,
DRAW YOUR FOCUS BACK TO CENTRE.
178
00:09:20,413 --> 00:09:22,482
LIFT A LITTLE HIGHER,
179
00:09:22,517 --> 00:09:27,000
AND EXHALE,
DEEPEN INTO THE TWIST.
180
00:09:27,034 --> 00:09:29,689
TRY AGAIN.
181
00:09:29,724 --> 00:09:33,413
BREATHING IN,
SLIDE THE ELBOW ACROSS THE KNEE
182
00:09:33,448 --> 00:09:35,896
TO DEEPEN THE TWIST.
183
00:09:35,931 --> 00:09:39,206
STAY AND BREATHE.
184
00:09:39,241 --> 00:09:43,275
SEATED TWIST POSE.
185
00:09:43,310 --> 00:09:44,137
GOOD.
186
00:09:44,172 --> 00:09:45,551
TO RELEASE OUT OF THE POSE,
187
00:09:45,586 --> 00:09:49,448
TURN TO FACE THE FRONT
AND SWING THE LEG BACK.
188
00:09:49,482 --> 00:09:52,034
DRAW YOUR HANDS TO THE FLOOR
TO PUSH OFF
189
00:09:52,068 --> 00:09:58,517
AND SHIFT BACK ONTO YOUR KNEES
FOR RESTING.
190
00:09:58,551 --> 00:10:03,413
EXHALE, BELLY INTO SPINE,
LIFT THE FLOOR OF THE PELVIS.
191
00:10:03,448 --> 00:10:07,137
INHALE, RELAX THE FLOOR
OF THE PELVIS AND THE BELLY,
192
00:10:07,172 --> 00:10:10,482
AND EXHALE,
DRAW YOUR RIBS TOGETHER AND IN.
193
00:10:10,517 --> 00:10:11,758
GOOD.
194
00:10:11,793 --> 00:10:14,068
HERE WE GO, LEFT SIDE.
195
00:10:14,103 --> 00:10:16,724
BREATHING IN TO CAT LIFT.
196
00:10:16,758 --> 00:10:20,103
BREATHE OUT TO DOWN DOG.
197
00:10:20,137 --> 00:10:24,034
LEFT KNEE FORWARD FOR SWAN LIFT.
198
00:10:24,068 --> 00:10:30,137
UNCURL THE BACK TOE
AND LENGTHEN TO BOW.
199
00:10:30,172 --> 00:10:31,827
INHALE, COMING ALL THE WAY UP.
200
00:10:31,862 --> 00:10:34,551
SWAN LIFT.
201
00:10:34,586 --> 00:10:37,379
EXHALE, SWING YOUR BACK LEG
AROUND,
202
00:10:37,413 --> 00:10:39,862
CROSSING THE FOOT OVER THE KNEE,
203
00:10:39,896 --> 00:10:43,620
AND EXHALE INTO THE TWIST.
204
00:10:43,655 --> 00:10:45,379
NOW BREATHE IN.
205
00:10:45,413 --> 00:10:50,344
COME BACK TO CENTRE
AND LIFT A LITTLE BIT HIGHER.
206
00:10:50,379 --> 00:10:53,034
AND WE'LL TWIST AGAIN.
207
00:10:53,068 --> 00:10:57,206
PULL THE BELLY INTO THE SPINE,
HUG THE KNEE INTO THE CHEST.
208
00:10:57,241 --> 00:10:59,068
TRY AGAIN.
209
00:10:59,103 --> 00:11:03,655
INHALE, THIS TIME
CROSSING THE ELBOW OVER THE KNEE
210
00:11:03,689 --> 00:11:06,482
AND TWISTING DEEPER.
211
00:11:06,517 --> 00:11:09,000
STAY FOR A BREATH.
212
00:11:13,965 --> 00:11:17,551
VERY NICE.
213
00:11:17,586 --> 00:11:20,000
AND RELEASING OUT OF THE POSE,
214
00:11:20,034 --> 00:11:22,172
SWINGING THE LEG BACK,
215
00:11:22,206 --> 00:11:27,068
AND PUSHING OFF WITH YOUR HANDS
TO BRING THE WEIGHT BACK.
216
00:11:27,103 --> 00:11:30,379
SITTING ON YOUR HEELS NOW,
217
00:11:30,413 --> 00:11:35,551
AND RESTING
WITH HEART-OPENING LINK.
218
00:11:35,586 --> 00:11:38,172
PERHAPS
AS WE CONTINUE THE SEQUENCE,
219
00:11:38,206 --> 00:11:41,310
WE CAN USE A LITTLE LESS FORCE.
220
00:11:41,344 --> 00:11:44,758
A LITTLE BIT MORE DELICATE.
221
00:11:44,793 --> 00:11:49,862
RIDING THE WAVES OF THE BREATH.
222
00:11:49,896 --> 00:11:51,689
LET'S TRY.
223
00:11:51,724 --> 00:11:55,724
BREATHING IN, REACH WAY FORWARD
WITH THE FOCUS UP.
224
00:11:55,758 --> 00:11:57,793
AS YOU BREATHE OUT, DOWN DOG,
225
00:11:57,827 --> 00:12:01,931
LIFT YOUR TAIL AND DRAW THE HEAD
JUST BETWEEN THE ARMS.
226
00:12:01,965 --> 00:12:05,862
RIGHT KNEE FORWARD
FOR SWAN LIFT.
227
00:12:05,896 --> 00:12:09,551
EXHALE, SWAN BOW.
228
00:12:09,586 --> 00:12:12,793
INHALE, SWAN LIFT.
229
00:12:12,827 --> 00:12:16,068
EXHALE, THE LEFT FOOT
COMES SWINGING AROUND,
230
00:12:16,103 --> 00:12:19,034
PLACING THE FOOT
ACROSS THE KNEE.
231
00:12:19,068 --> 00:12:20,862
NOW TWISTING TO YOUR LEFT,
232
00:12:20,896 --> 00:12:24,379
BRINGING THE RIGHT ELBOW
IN FRONT OF THE KNEE.
233
00:12:24,413 --> 00:12:29,413
THE FULL EXPRESSION
OF SEATED TWIST POSE NOW.
234
00:12:29,448 --> 00:12:31,068
NOW, RETURN TO CENTRE,
235
00:12:31,103 --> 00:12:34,068
AND SLIDE THE HEEL UP
TOWARDS YOUR HIP.
236
00:12:34,103 --> 00:12:37,965
IF YOU CAN, FORWARD FOLD.
237
00:12:38,000 --> 00:12:40,620
INHALE, COME ROLLING UP.
238
00:12:40,655 --> 00:12:43,206
IT MAY BE TOO INTENSE FOR YOU
TO GO ANYWHERE.
239
00:12:43,241 --> 00:12:47,413
JUST BREATHE.
240
00:12:47,448 --> 00:12:49,413
INHALE, UP.
241
00:12:49,448 --> 00:12:51,724
AND ONCE MORE, IF YOU'RE ABLE,
242
00:12:51,758 --> 00:12:59,965
FORWARD FOLD IN HALF LOTUS POSE
AND STAY AND BREATHE.
243
00:13:04,931 --> 00:13:07,034
GOOD.
244
00:13:07,068 --> 00:13:08,620
AND RELEASE.
245
00:13:08,655 --> 00:13:12,413
SWING THE TOP LEG BACK.
246
00:13:12,448 --> 00:13:18,068
AND COME BACK
TO OUR RESTING POSE.
247
00:13:18,103 --> 00:13:22,344
AND RETURN
TO HEART-OPENING LINK.
248
00:13:22,379 --> 00:13:27,655
GLIDE THE ARMS OPEN AND EXHALE,
249
00:13:27,689 --> 00:13:30,689
DRAW THE HANDS TO THE HEART.
250
00:13:30,724 --> 00:13:33,068
AND HERE WE GO.
251
00:13:33,103 --> 00:13:36,448
INHALE, REACH TO CAT LIFT.
252
00:13:36,482 --> 00:13:40,103
AND EXHALE TO DOWN-FACE DOG.
253
00:13:40,137 --> 00:13:43,758
LEFT LEG FORWARD
FOR SWAN LIFT POSE,
254
00:13:43,793 --> 00:13:48,103
UNCURL THE BACK TOE
AND EXHALE DOWN.
255
00:13:48,137 --> 00:13:52,586
KEEP LENGTHENING YOUR BACK LEG
AS YOU LIFT UP.
256
00:13:52,620 --> 00:13:54,827
AND NOW SWING THE BACK LEG
ALL THE WAY AROUND
257
00:13:54,862 --> 00:13:57,344
FOR THE TWIST.
258
00:13:57,379 --> 00:14:01,000
FIND THE PERFECT PLACEMENT
OF THE FOOT,
259
00:14:01,034 --> 00:14:03,793
THE ELBOW CROSSING THE KNEE,
260
00:14:03,827 --> 00:14:08,413
AND EXHALE DEEP INTO THE TWIST.
261
00:14:08,448 --> 00:14:09,034
GOOD.
262
00:14:09,068 --> 00:14:10,689
NOW HALF LOTUS.
263
00:14:10,724 --> 00:14:13,689
DRAW THE FOOT IN
AS HIGH AS YOU CAN ON THE THIGH
264
00:14:13,724 --> 00:14:17,034
AND EXHALE INTO A FOLD.
265
00:14:17,068 --> 00:14:20,931
BREATHING IN, LIFT YOUR CHEST
AND DROP THE SHOULDERS,
266
00:14:20,965 --> 00:14:24,758
AND EVEN
JUST ONE LITTLE INCH FORWARD.
267
00:14:24,793 --> 00:14:27,310
RELAX THE NECK.
268
00:14:27,344 --> 00:14:32,241
ROLL UP AND EXHALE.
269
00:14:32,275 --> 00:14:36,034
INTO THE FOLD,
AND WE'LL STAY AND BREATHE,
270
00:14:36,068 --> 00:14:43,793
CALMING THE BODY
WITH YOUR BREATH.
271
00:14:43,827 --> 00:14:46,862
PERFECT. AND RELEASE.
272
00:14:46,896 --> 00:14:50,034
THE TOP LEG REACHES BACK.
273
00:14:50,068 --> 00:14:56,793
AND WE RETURN TO MODIFIED
HERO POSE FOR RESTING.
274
00:14:56,827 --> 00:14:58,724
HEART-OPENING LINK.
275
00:14:58,758 --> 00:15:01,413
JUST ONE LINK NOW.
276
00:15:01,448 --> 00:15:05,896
BREATHE IN AND OPEN.
277
00:15:05,931 --> 00:15:10,310
EXHALE, DRAW THE HANDS
TO THE HEART, AND HERE WE GO.
278
00:15:10,344 --> 00:15:14,413
INHALE TO CAT LIFT.
279
00:15:14,448 --> 00:15:18,448
EXHALE TO DOWN DOG.
280
00:15:18,482 --> 00:15:21,758
BRING YOUR RIGHT KNEE FORWARD.
281
00:15:21,793 --> 00:15:24,655
SWAN LIFT.
282
00:15:24,689 --> 00:15:28,896
EXHALE, SWAN BOW.
283
00:15:28,931 --> 00:15:32,793
INHALE,
ROLLING UP FOR SWAN LIFT.
284
00:15:32,827 --> 00:15:36,689
EXHALE, THE LEG STARTS TO MOVE.
285
00:15:36,724 --> 00:15:39,793
NOW, YOU HAVE LOTS OF TIME
TO FIND YOUR TWIST.
286
00:15:39,827 --> 00:15:42,586
TO THE LEFT,
FIND THE FULL EXPRESSION HERE
287
00:15:42,620 --> 00:15:47,000
WITH ONE EXHALE BREATH.
288
00:15:47,034 --> 00:15:48,344
GOOD.
289
00:15:48,379 --> 00:15:52,206
INHALE TO HALF LOTUS.
290
00:15:52,241 --> 00:15:57,137
AND EXHALE TO FORWARD FOLD.
291
00:15:57,172 --> 00:16:02,758
BREATHE IN, SWING THE FOOT BACK,
AND NOW FIND PLANK POSE.
292
00:16:02,793 --> 00:16:05,034
EXHALE.
293
00:16:05,068 --> 00:16:06,310
AS YOU BREATH IN,
294
00:16:06,344 --> 00:16:08,965
BRING YOUR KNEES TO THE FLOOR
AND LOOK UP.
295
00:16:09,000 --> 00:16:11,931
AS YOU BREATH OUT,
STRAIGHTEN YOUR LEGS.
296
00:16:11,965 --> 00:16:13,862
PLANK POSE.
297
00:16:13,896 --> 00:16:15,137
NOW TRY AGAIN.
298
00:16:15,172 --> 00:16:17,827
BREATHE IN
AND REST THE KNEES DOWN.
299
00:16:17,862 --> 00:16:19,241
PULL YOUR SHOULDERS
AWAY FROM THE EARS
300
00:16:19,275 --> 00:16:22,379
AND EXHALE THE BELLY
UP TO THE SPINE.
301
00:16:22,413 --> 00:16:24,310
WE'LL STAY AND BREATHE.
302
00:16:24,344 --> 00:16:26,965
ONE LONG LINE OF ENERGY
303
00:16:27,000 --> 00:16:31,103
FROM THE TOP OF THE HEAD
TO THE HEELS.
304
00:16:31,137 --> 00:16:32,206
GOOD.
305
00:16:32,241 --> 00:16:35,620
NOW YOU CAN RETURN TO CENTRE.
306
00:16:35,655 --> 00:16:37,689
ONE LINK ONLY,
307
00:16:37,724 --> 00:16:42,482
AND WE'LL THREAD
THE POSES TOGETHER WITH BREATH.
308
00:16:42,517 --> 00:16:47,413
BREATHING IN.
309
00:16:47,448 --> 00:16:49,931
EXHALE.
310
00:16:49,965 --> 00:16:51,413
HERE WE GO.
311
00:16:51,448 --> 00:16:54,000
INHALE TO CAT LIFT.
312
00:16:54,034 --> 00:16:58,655
EXHALE TO DOWN DOG.
313
00:16:58,689 --> 00:17:04,344
LEFT KNEE FORWARD FOR SWAN LIFT.
314
00:17:04,379 --> 00:17:07,965
EXHALE, SWAN ROLLING DOWN.
315
00:17:08,000 --> 00:17:13,137
TUCK YOUR CHIN AS YOU ROLL UP,
BREATHING IN.
316
00:17:13,172 --> 00:17:15,344
NOW THE BACK LEG
COMES ALL THE WAY AROUND,
317
00:17:15,379 --> 00:17:17,413
ACROSS THE KNEE.
318
00:17:17,448 --> 00:17:19,310
AND TWISTING TO YOUR RIGHT,
319
00:17:19,344 --> 00:17:23,931
WITH YOUR EXHALE BREATH,
PULL THE BELLY INTO THE SPINE.
320
00:17:23,965 --> 00:17:25,275
BREATHE IN.
321
00:17:25,310 --> 00:17:28,379
FIND THE FOCUS CENTRE.
322
00:17:28,413 --> 00:17:36,827
PULL THE HEEL UP,
AND EXHALE TO YOUR FORWARD FOLD.
323
00:17:36,862 --> 00:17:40,517
INHALE, SWING THE LEG BACK,
324
00:17:40,551 --> 00:17:43,827
AND EXHALE TO PLANK POSE.
325
00:17:43,862 --> 00:17:45,655
NOW WE'LL GO TO DOWN-FACE DOG.
326
00:17:45,689 --> 00:17:47,448
IT'S VERY SLOW.
327
00:17:47,482 --> 00:17:48,517
BREATHE IN.
328
00:17:48,551 --> 00:17:51,724
BEGIN TO LIFT YOUR TAIL UP.
329
00:17:51,758 --> 00:17:56,344
AND BREATHE OUT,
FINDING DOWN-FACE DOG.
330
00:17:56,379 --> 00:17:58,931
RETURN TO CENTRE.
331
00:17:58,965 --> 00:18:01,413
NAMASTE.
332
00:18:01,448 --> 00:18:05,448
WE'LL CLOSE NOW WITH A BOW.
333
00:18:18,344 --> 00:18:21,000
BEGINNING
WITH THE FIRST RELEASE POSE,
334
00:18:21,034 --> 00:18:23,724
LAYING ON YOUR BACK,
ARMS CROSSED,
335
00:18:23,758 --> 00:18:26,862
FEET APART, KNEES TOGETHER.
336
00:18:26,896 --> 00:18:31,689
RELEASE THE ARMS,
AND SEPARATE THE KNEES NOW.
337
00:18:31,724 --> 00:18:34,448
FOUR-PART PELVIC TILT.
338
00:18:34,482 --> 00:18:37,068
BREATHING IN, TAILBONE
PRESSING INTO THE FLOOR,
339
00:18:37,103 --> 00:18:38,517
LIFTING THE BELLY,
340
00:18:38,551 --> 00:18:42,758
AND BREATHING OUT,
PRESSING THE BELLY DOWN.
341
00:18:42,793 --> 00:18:46,137
INHALE, LIFTING UP
TO BRIDGE POSE,
342
00:18:46,172 --> 00:18:48,827
AND EXHALE ROLLING DOWN.
343
00:18:48,862 --> 00:18:50,241
AGAIN.
344
00:18:50,275 --> 00:18:55,034
INHALE, ROCK FORWARD,
TAIL INTO THE FLOOR, BELLY LIFT.
345
00:18:55,068 --> 00:18:59,896
EXHALE, PRESS THE BELLY DOWN,
TUCKING THE TAILBONE.
346
00:18:59,931 --> 00:19:01,344
INHALE, LIFTING THE HIPS,
347
00:19:01,379 --> 00:19:04,310
PRESSING THE FEET DOWN
INTO THE FLOOR,
348
00:19:04,344 --> 00:19:07,758
AND EXHALE, ROLLING DOWN.
349
00:19:07,793 --> 00:19:08,827
LAST TIME.
350
00:19:08,862 --> 00:19:12,000
INHALE, ROCKING FORWARD,
351
00:19:12,034 --> 00:19:15,724
AND EXHALE, ROCKING BACK.
352
00:19:15,758 --> 00:19:17,517
INHALE, LIFTING UP,
353
00:19:17,551 --> 00:19:21,586
AND THIS TIME,
WE'LL STAY AND BREATHE,
354
00:19:21,620 --> 00:19:25,586
WITH THE FINGERS INTERLACED,
THE SHOULDERS TOGETHER.
355
00:19:25,620 --> 00:19:30,344
PUSHING THE KNEES FORWARD,
THE SOLES OF THE FEET DOWN.
356
00:19:30,379 --> 00:19:31,448
GOOD.
357
00:19:31,482 --> 00:19:32,931
RELEASE.
358
00:19:32,965 --> 00:19:36,862
SEPARATE THE HANDS
AND ROLL DOWN.
359
00:19:36,896 --> 00:19:39,896
NOW BRING THE HANDS
ONTO THE BELLY,
360
00:19:39,931 --> 00:19:42,206
SOLES OF THE FEET TOGETHER.
361
00:19:42,241 --> 00:19:45,034
LET THE KNEES FALL OPEN.
362
00:19:45,068 --> 00:19:48,758
RELAX WAY INTO THE HIPS.
363
00:19:48,793 --> 00:19:49,896
AND RELEASE.
364
00:19:49,931 --> 00:19:51,896
DRAW THE KNEES INTO THE CHEST,
365
00:19:51,931 --> 00:19:57,206
HUGGING THE KNEES
WITH THE TAIL HEAVY.
366
00:19:57,241 --> 00:19:58,965
NOW HAMSTRING STRETCH.
367
00:19:59,000 --> 00:20:03,931
RIGHT LEG IN THE AIR,
LEFT FOOT ON THE FLOOR.
368
00:20:03,965 --> 00:20:07,482
LIFT THE HEAD
AND DRAW THE LEG IN.
369
00:20:07,517 --> 00:20:09,517
NOW EXTEND THE OPPOSITE LEG DOWN
370
00:20:09,551 --> 00:20:12,862
AS YOU RELAX THE HEAD BACK
ONTO THE MAT.
371
00:20:12,896 --> 00:20:15,379
BREATHE.
372
00:20:15,413 --> 00:20:18,344
LENGTHENING.
373
00:20:18,379 --> 00:20:21,724
LETTING GO.
374
00:20:21,758 --> 00:20:24,310
AND RELEASE
TO KNEE-DOWN TWIST NOW.
375
00:20:24,344 --> 00:20:27,034
FOLD THE KNEE OVER THE BODY
376
00:20:27,068 --> 00:20:30,931
AND ROLL THE HEAD
TO THE OTHER SIDE.
377
00:20:30,965 --> 00:20:32,655
AND RETURN ONTO YOUR BACK,
378
00:20:32,689 --> 00:20:35,344
THE RIGHT ANKLE ON THE LEFT KNEE
379
00:20:35,379 --> 00:20:38,000
AND THE RIGHT HAND
BETWEEN THE LEGS,
380
00:20:38,034 --> 00:20:43,758
MEETING THE LEFT HAND
AND PULLING THE KNEES DOWN.
381
00:20:43,793 --> 00:20:45,241
GOOD.
382
00:20:45,275 --> 00:20:47,517
AND RELEASE.
383
00:20:47,551 --> 00:20:50,896
LEFT LEG HAMSTRING STRETCH NOW.
384
00:20:50,931 --> 00:20:53,931
REACH THROUGH THE HEEL,
385
00:20:53,965 --> 00:20:56,034
LIFTING THE HEAD
386
00:20:56,068 --> 00:20:59,931
AND PULLING THE LEG IN
EVER SO SLIGHTLY.
387
00:20:59,965 --> 00:21:02,793
NOW STRETCH
THE OPPOSITE LEG DOWN.
388
00:21:02,827 --> 00:21:05,034
RELAX YOUR NECK.
389
00:21:05,068 --> 00:21:10,413
BREATHE.
390
00:21:10,448 --> 00:21:13,793
RELEASE TO KNEE-DOWN TWIST,
391
00:21:13,827 --> 00:21:22,517
FOLDING THE KNEE OVER THE BODY
AND RELAXING THE NECK.
392
00:21:22,551 --> 00:21:25,206
RETURN TO YOUR BACK
393
00:21:25,241 --> 00:21:28,793
WITH THE LEFT ANKLE
ON THE RIGHT KNEE,
394
00:21:28,827 --> 00:21:33,413
THE LEFT HAND BETWEEN THE LEGS
MEETING THE RIGHT HAND,
395
00:21:33,448 --> 00:21:38,827
AND GENTLY PULLING IN
AND DROPPING THE SHOULDERS.
396
00:21:38,862 --> 00:21:41,965
GOOD. RELEASE.
397
00:21:42,000 --> 00:21:44,482
EXTEND THE LEGS.
398
00:21:44,517 --> 00:21:48,000
AND OPEN THE ARMS.
399
00:21:48,034 --> 00:21:51,689
AND DROP DOWN.
400
00:21:51,724 --> 00:21:54,689
SOFTENING.
401
00:21:54,724 --> 00:21:59,310
REALLY LETTING GO.
402
00:21:59,344 --> 00:22:07,413
ALL THE BONES AND THE MUSCLES,
THE SKIN, RELEASE.
403
00:22:07,448 --> 00:22:11,000
NOW WITH ONE BREATH,
WAKE YOURSELF UP.
404
00:22:11,034 --> 00:22:13,482
RUB THE HANDS TOGETHER
405
00:22:13,517 --> 00:22:16,965
AND CUP THE HANDS OVER THE EYES.
406
00:22:17,000 --> 00:22:20,000
AND COME BACK TO SIT.
407
00:22:25,241 --> 00:22:29,793
BRING THE HANDS
INTO GESTURE OF NO FEAR,
408
00:22:29,827 --> 00:22:33,482
WITH THE RIGHT HAND
FACING FORWARD OUT TO THE WORLD
409
00:22:33,517 --> 00:22:41,482
AND THE LEFT PALM AT YOUR SIDE
FACING UP.
410
00:22:41,517 --> 00:22:44,896
FEEL THE BODY GROUNDED.
411
00:22:44,931 --> 00:22:47,655
REACHING OUT WITH YOUR RIGHT,
412
00:22:47,689 --> 00:22:51,862
AND RECEIVING WITH THE LEFT.
413
00:22:51,896 --> 00:22:59,758
BALANCE IN ACCORD
WITH THE UNIVERSE.
414
00:22:59,793 --> 00:23:07,241
WE'LL CLOSE HERE NOW
WITH ONE BOW.
415
00:23:07,275 --> 00:23:09,344
WE CAN LEARN TO CULTIVATE TRUTH
416
00:23:09,379 --> 00:23:11,620
BY REALLY LISTENING
TO ONE ANOTHER,
417
00:23:11,655 --> 00:23:14,068
WITHOUT THE NEED TO DEFEND
OUR OWN POINT OF VIEW.
28709
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