Original subtitles

IN NAMASTE YOGA,

WE LEARN A MOVEMENT PHRASE OF YOGA POSES

WOVEN TOGETHER WITH BREATH.

THE KEY IS ALLOWING THE BODY

TO EXPERIENCE MOVING IN AND THROUGH POSES,

TRUSTING IN YOUR BREATH.

IF YOU FIND A POSE TOO CHALLENGING,

TAKE A MOMENT, AND THEN MEET US BACK IN CENTRE,

WHERE WE RETURN AGAIN AND AGAIN TO OUR BREATH-BODY LINKS,

RE-ESTABLISHING EASE BEFORE ADDING NEW POSES.

LET'S BEGIN WITH A WARMUP,

AND THEN INTO TODAY'S DYNAMIC FLOW.

AWAKENING WITH BREATH.

SITTING ON YOUR HEELS,

THE CHEST HIGH AND THE SHOULDERS LOW,

TAKE A NICE DEEP BREATH...

AND BRING YOUR HANDS DOWN IN FRONT OF YOU,

AND RELAX THE HEAD DOWN TO THE FLOOR.

CAT SERIES ONE.

INHALE. CAT TO CAT LIFT.

EXHALE.

CAT BOW, PUSH UP, CHILD'S POSE.

YOU CAN WATCH IF YOU DON'T KNOW IT.

CAT TO CAT LIFT.

EXHALE.

CAT BOW, PUSH UP, AND BACK TO CHILD'S POSE.

TRY AGAIN.

CAT TO CAT LIFT AS YOU BREATHE IN,

KEEP THE ELBOWS TUCKED IN TO THE BODY

FOR CAT BOW,

TO CHILD'S POSE.

LAST TIME.

CAT TO CAT LIFT.

EXHALE, CAT BOW TO CHILD'S POSE,

AND STAY AND BREATHE.

CAT SERIES TWO STARTS THE SAME WAY.

LET'S TRY.

INHALE, CAT TO CAT LIFT.

EXHALE, TO DOWN-FACE DOG NOW.

AGAIN.

INHALE.

THE WEIGHT COMES FORWARD.

LIFT THE TAIL AND THE HEAD.

EXHALE.

PUSH THE TAIL UP

AND BRING THE HEAD JUST BETWEEN THE ARMS.

AGAIN.

CAT TO CAT LIFT.

EXHALE. DOWN DOG.

LET'S STAY IN DOWN-FACE DOG AND BREATHE,

REACHING YOUR TAIL UP AS YOU PUSH THE HEELS DOWN.

GOOD, AND RELEASE TO CHILD'S POSE,

AND STAY FOR A BREATH.

CAT SERIES THREE.

LET'S TRY.

INHALE. CAT TO UPWARD-FACING DOG.

EXHALE TO HALF-LOCUST,

FOREHEAD TO THE FLOOR, LIFTING THE LEGS.

BREATHING IN, BACK TO UPWARD-FACING DOG.

BREATHING OUT, CHILD'S POSE.

TRY AGAIN.

BREATHING IN,

STRAIGHT ARMS TO UPWARD-FACING DOG.

FOREHEAD TO THE FLOOR AS YOU LIFT THE LEGS.

BREATHING IN, STRAIGHT ARMS TO UPWARD DOG AGAIN,

AND EXHALE TO CHILD'S POSE.

ONE LAST TIME.

INHALE. CAT TO UPWARD-FACING.

EXHALE, FOREHEAD TO THE FLOOR.

LIFT THE LEGS.

BREATHING IN,

PRESS THE ARMS DOWN AND STRAIGHT,

AND BREATHING OUT,

BRING THE HIPS BACK TO THE HEELS,

RESTING THE FOREHEAD DOWN.

STAY AND BREATHE.

CAT SERIES FOUR.

IT'S REALLY EASY.

INHALE, COME ONTO YOUR FOREARMS, AND LIFT THE HEAD.

EXHALE, STRAIGHTEN THE ARMS, TUCK YOUR TAIL,

AND GO BACK TO CHILD'S POSE.

AGAIN.

INHALE. CAT BOW TO CAT LIFT.

EXHALE. CAT TO CHILD.

INHALE ONTO YOUR FOREARMS.

LOOK UP.

STRAIGHTEN THE ARMS.

EXHALE.

TUCK THE TAIL AND THE HEAD, AND GO BACK TO CHILD'S POSE.

LAST TIME.

CAT BOW TO CAT LIFT.

EXHALE. CAT TO CHILD'S POSE.

STAY AND BREATHE...

AND COMING UP NOW TO HERO'S POSE.

ROLLING UP...

LIFT YOUR CHEST AND DROP THE SHOULDERS.

NOW INHALE.

BRING YOUR HANDS BACK BEHIND YOU.

CLASP THE HANDS.

EXHALE.

LIFT THE ARMS. LIFT THE CHEST.

BREATHING IN,

BRING THE HEAD DOWN TOWARDS THE FLOOR,

AND BREATHING OUT, LIFT YOUR TAIL UP,

REACHING THE ARMS FORWARD.

GOOD.

NOW LEAVE THE HANDS HIGH AS YOU BRING THE SEAT DOWN,

FINALLY RELAXING THE ARMS AND THE SHOULDERS DOWN

IN CHILD'S POSE.

NOW RABBIT POSE.

BRING THE HANDS ONTO THE HEELS

AND TUCK YOUR CHIN IN AS YOU LIFT THE TAIL UP.

RELEASE BACK TO CHILD'S POSE.

ROLL UP TO MODIFIED HERO ONCE AGAIN,

AND WE'LL FINISH WITH HERO ROLLS.

EXHALE DOWN.

INHALE. ROLL UP.

AGAIN.

EXHALING, LAY THE CHEST DOWN ONTO THE THIGHS,

AND COMING UP ON AN INHALE BREATH.

EXHALE WHERE YOU ARE,

AND WE'LL CLOSE HERE WITH A BOW.

THIS SEQUENCE USES EARTH-RAIN AS HOME BASE.

WE COME BACK HOME

BEFORE VENTURING ON TO NEW MATERIAL.

INHALE UP THROUGH CENTRE,

AND EXHALE.

BRING THE ARMS DOWN, THE SHOULDERS DOWN.

TRY AGAIN.

BACKS OF THE HANDS REACHING UP.

ELBOWS TOUCH.

OPEN.

EXHALE HANDS ALL THE WAY TO THE HEART

TO BEGIN.

CIRCLE THE ARMS DOWN TO GO UP,

AND AS YOU EXHALE, FORWARD FOLD,

REACHING THE TAILBONE BACK AND DROPPING THE HEAD.

LET'S DEEPEN.

BEND YOUR KNEES SLIGHTLY AS YOU INHALE,

AND AS YOU EXHALE, RELAX INTO THE FORWARD FOLD.

TRY AGAIN.

BENDING THE KNEES...

EXHALE.

TRY TO STRAIGHTEN THE LEGS,

AND STAY AND BREATHE.

RELAX THE BACK OF THE NECK.

GOOD.

COME UP NOW ON AN INHALE BREATH,

SWING THE ARMS OUT TO THE SIDE, FLAT BACK,

CHEST LIFT,

AND EXHALE TO NAMASTE.

WE'RE HOME.

EARTH-RAIN.

BREATHE IN.

BREATHE OUT.

AGAIN.

LIFT THE FOCUS, LIFT THE ARMS,

AND NOW AS YOU EXHALE, LENGTHEN YOUR NECK.

VERY NICE.

ONE MORE EARTH-RAIN LINK, AND WE'LL CONTINUE OUR SEQUENCE.

HERE WE GO.

SWING THE ARMS DOWN TO GO UP.

BREATHE IN.

BREATHE OUT TO YOUR FORWARD FOLD.

GOOD.

INHALE UP.

TURN YOUR RIGHT FOOT OUT, LEFT HEEL BACK.

EXHALE TO WARRIOR ONE.

NOW BREATHE IN AND STRAIGHTEN YOUR LEG

AND CLASP THE HANDS TOGETHER,

AND EXHALE AGAIN, BENDING YOUR FRONT KNEE.

ONE MORE TIME.

STRAIGHTEN THE FRONT LEG.

SQUARE OFF THE HIPS.

EXHALE. TUCK YOUR TAIL AS YOU GO DOWN.

STAY AND BREATHE.

WARRIOR ONE POSE...

AND RELEASE.

COME BACK TO CENTRE.

PUSH YOUR RIGHT FOOT DOWN AND TURN THAT FOOT IN

AND EXHALE TO NAMASTE...

TO REST.

INHALE UP.

NOW FEEL YOUR SHOULDERS SOFTENING DOWN.

INHALE, LOOKING UP, SENSING UP.

NOW ENERGY OFF THE CROWN OF THE HEAD

AS YOU EXHALE.

ONE MORE TIME, BREATHING IN.

HANDS ALL THE WAY TO THE HEART THIS TIME.

WE CONTINUE.

CIRCLE DOWN TO GO UP.

EXHALE. FORWARD FOLD.

INHALE UP.

TURN THE LEFT FOOT OUT, THE RIGHT HEEL BACK.

EXHALE. WARRIOR ONE.

INHALE.

STRAIGHTEN THE FRONT LEG.

TAKE SHIVA MUDRA WITH THE HANDS.

EXHALE.

KEEP YOUR HIPS SQUARE AS YOU BEND THE FRONT KNEE.

AGAIN, BREATHING IN, STRAIGHTENING...

BREATHING OUT, DROP YOUR TAILBONE.

LIFT THE PUBIC BONE.

LIFT THE CHEST.

BREATHE.

GOOD, AND RELEASE.

NARROW THE STANCE FOR RESTING.

REST THE HIPS AND THE LEGS AND THE FEET.

INHALE.

EXHALE.

AS YOU BREATHE IN,

RELAX THE BELLY AND THE FLOOR OF THE PELVIS.

AS YOU BREATHE OUT,

LIFT THE FLOOR OF THE PELVIS, AND PULL THE BELLY IN AND UP.

ONE MORE TIME.

BRING THE HANDS ALL THE WAY TO THE HEART,

AND WE'LL ADD ON NOW.

INHALE. CHEST LIFT.

EXHALE. FORWARD FOLD.

INHALE UP AND TURN THE FEET,

AND EXHALE TO WARRIOR ONE.

BREATHING IN, DRAW YOUR LEFT FOOT IN,

AND AS YOU EXHALE,

LIFT YOUR LEFT LEG AND LIFT THE ARMS.

BREATHE IN.

DRAW YOUR ARMS TO SHOULDER HEIGHT ONLY,

TOUCHING THE TOE DOWN.

EXHALE.

LIFT THE LEG AND THE ARMS.

TRY AGAIN.

BREATHING IN, DROP YOUR SHOULDERS.

NOW LIFT THE ARMS

WITHOUT TIGHTENING THE SHOULDERS,

AND WE'LL STAY IN EXTENDED LEG BALANCE.

THE STANDING LEG MUST BE STRONG.

EXTEND OUT THROUGH YOUR LEFT LEG.

GOOD.

RETURN BACK TO CENTRE NOW,

AND EXHALE TO NAMASTE.

RESTING...

THE MOST IMPORTANT THING IS THE BREATH.

IF YOU CAN REALLY BREATHE, REALLY SMOOTHE OUT THE BREATH,

THE MOVEMENT TOO WILL BECOME SMOOTH.

ONE MORE RESTING BREATH.

HERE WE GO.

DEEP BREATH IN.

NOW A LONG, SLOW BREATH OUT, FORWARD-FOLDING.

INHALE UP AND TURN, LEFT FOOT OUT,

RIGHT HEEL BACK.

EXHALE. CLASP THE HANDS FOR WARRIOR ONE.

INHALE.

DRAW YOUR FEET TOGETHER,

AND EXHALE. YOUR RIGHT LEG LIFTS.

INHALE.

TOUCH THE TOE DOWN.

FEEL THE CHEST LIFTED.

NOW EXTEND OUT THROUGH THE BACK OF THAT RIGHT LEG

AS YOU LIFT THE ARMS.

GOOD. ONE MORE TRY.

EXHALE TO EXTENDED LEG BALANCE.

DROP YOUR RIGHT HIP.

KEEP THE HIPS SQUARE.

BREATHE.

GOOD.

NOW SWING THAT RIGHT LEG BACK,

AND RETURN TO CENTRE.

NAMASTE.

INHALE.

PULL YOUR ELBOWS TOGETHER AND LIFT.

OPEN THE PALMS.

RELEASE.

GOOD. AGAIN.

SOFTEN THE BELLY AS YOU LIFT.

EXHALE. PULL THE BELLY INTO THE SPINE.

ONE MORE TIME BEFORE WE CONTINUE...

AND HERE WE GO.

SWING DOWN TO LOOK UP.

EXHALE, TAILBONE BACK, HEAD WAY OUT,

TO COME DOWN.

BACK UP ON THE INHALE.

TURN THE FEET.

CLASP THE HANDS. WARRIOR ONE.

SQUARE HIPS.

NOW BREATHE IN AND DRAW THE LEFT FOOT IN,

AND AS YOU EXHALE, THAT LEFT LEG REACHES OUT.

WE CONTINUE BALANCING.

INHALE. SEND YOUR ARMS AND LEG BACK,

AND AS YOU EXHALE,

BRING THE ARMS FORWARD TO WARRIOR THREE.

NOW LIFT EVERYTHING UP, AND TOUCH YOUR TOE DOWN,

AND EXHALE BACK INTO WARRIOR THREE BALANCE.

TRY AGAIN.

BREATHING IN, LIFT...

NOW REALLY LENGTHEN ON THE EXHALE BREATH.

THE BODY SHOULD BE ONE LONG PLANE OF ENERGY,

SO YOU DON'T NEED TO COME TOO FAR DOWN.

KEEP THE CHEST HIGH.

GOOD, AND STEP BACK.

TOUCH YOUR PALMS TOGETHER.

TURN THE TOES IN.

NARROW THE STANCE NOW FOR RESTING.

INHALE.

WE REALLY NEED THESE RESTS,

SO YOU MUST BE COMFORTABLE IN THE RESTING POSES.

THIS IS WHERE WE FIND THE BREATH AND CALM THE BODY.

ONE MORE.

INHALE.

EXHALE HANDS TO THE HEART, AND WE'LL CONTINUE.

INHALE TO A CHEST LIFT.

NOW REACH WAY OUT TO COME DOWN.

INHALING UP AND TURNING THE FEET...

AND EXHALE TO WARRIOR ONE.

INHALE.

DRAW THE LEGS IN AND THE ARMS DOWN.

EXHALE. EXTENDED LEG BALANCE.

INHALE.

CARVE THE ARMS BACK WITH THE LEG,

AND AS YOU EXHALE,

NOW THE ARMS COME FORWARD TO WARRIOR THREE.

LIFT AND TOUCH YOUR TOE DOWN.

BREATHE IN.

BREATHE OUT.

WARRIOR THREE POSE.

ONE MORE TIME TO DEEPEN.

INHALE, LIFT...

AND EXHALE, OVER.

BREATHE INTO THE POSE.

LENGTHEN ALL POINTS OF THE BODY OUT FROM CENTRE.

VERY GOOD.

BACK TO CENTRE.

EXHALE.

NARROW YOUR STANCE AND REST ON THE BREATH.

AGAIN.

INHALE, ELBOWS TOGETHER, AND LIFT.

OPEN.

EXHALE. CIRCLE THE HANDS.

THE BACKS OF THE HANDS TOGETHER.

THEY TURN HERE AND LIFT,

AND EXHALE.

CIRCLE THE HANDS ALL THE WAY TO THE HEART

TO CONTINUE.

BREATHE IN. SWING UP.

BREATHE OUT. FORWARD FOLD.

INHALE UP.

TURN YOUR RIGHT FOOT OUT, LEFT HEEL BACK.

EXHALE TO WARRIOR ONE.

INHALE.

ARMS DOWN.

LEGS TOGETHER.

EXHALE.

EXTENDED LEG BALANCE.

INHALE.

ARMS AND LEG BACK.

EXHALE TO WARRIOR THREE.

NOW INHALE BACK TO WARRIOR ONE,

LIFTING YOUR CHEST,

AND THIS TIME, WE COME RIGHT BACK TO HOME.

TOUCH YOUR PALMS,

AND EXHALE. CIRCLE THE HANDS.

EARTH-RAIN.

THE SEQUENCE IS NOW COMPLETE.

WE HAVE ONE MORE SIDE TO TRY.

INHALE. SWING THE HANDS UP.

EXHALE. FORWARD FOLD.

INHALE UP AND TO YOUR LEFT.

EXHALE. WARRIOR ONE.

INHALE.

PREPARE FOR EXTENDED LEG BALANCE,

AND IT'S YOUR RIGHT LEG THAT LIFTS.

EXHALE.

NOW MOVE THE ARMS BACK TOWARDS THE HIPS,

SWINGING THE LEG BACK.

KEEP THE LEG WHERE IT IS.

EXHALE THE ARMS FORWARD.

NOW STEP BACK AND LIFT YOUR CHEST,

AND EXHALE TO WARRIOR ONE.

GOOD.

RETURN TO CENTRE, BREATHE IN...

AND EXHALE. CIRCLE THE HANDS TO THE HEART,

AND ONE LINK BEFORE CLOSING.

HANDS TO THE HEART NOW,

AND BOW.

NAMASTE...

AND WHEN WE COME BACK,

WE'LL DO RELAXATION AND SAVASANA.

RESTING IN THE FIRST RELEASE POSE.

FEET APART AND THE KNEES TOGETHER

AND THE ARMS WRAPPED ACROSS THE CHEST.

NOW RELEASE THE ARMS,

AND ALLOW THE KNEES TO FLOAT APART.

PRESS THE TAILBONE INTO THE FLOOR

AND LIFT YOUR BELLY, BREATHING IN.

AS YOU BREATHE OUT, PUSH THE BELLY DOWN,

FLATTENING THE BACK ON THE FLOOR.

INHALE. LIFT THE HIPS UP, ROLLING INTO BRIDGE POSE,

AND EXHALE.

COME ROLLING DOWN.

AGAIN.

ROCK FORWARD, TAILBONE INTO THE FLOOR.

INHALE.

BELLY PRESSES DOWN. EXHALE.

INHALE, ROLLING UP TO BRIDGE POSE,

AND EXHALE.

COME ROLLING DOWN.

LAST TIME.

BREATHING IN, ROCKING FORWARD.

BREATHING OUT, PRESSING THE BELLY DOWN.

INHALING TO BRIDGE POSE,

AND THIS TIME, WE'LL STAY IN BRIDGE POSE,

INTERLACING THE FINGERS UNDERNEATH YOU

WITH THE SHOULDER BLADES TUCKED.

GOOD.

RELEASE THE ARMS,

SEPARATING THE SHOULDER BLADES WIDE.

KEEP THE TAILBONE TUCKED AS YOU COME DOWN,

ONE VERTEBRA AT A TIME.

NOW SEPARATE THE KNEES, SOLES OF THE FEET TOGETHER,

AND HANDS ON THE BELLY IN OM MUDRA.

BREATHE TO THE CENTRE OF THE MUDRA,

THE BELLY RISING AND FALLING WITH BREATH...

AND RELEASE.

DRAW YOUR KNEES INTO THE CHEST, HUGGING THE KNEES DOWN,

AND NOW HAMSTRING STRETCH.

RIGHT LEG IN THE AIR, FEELING THE BACK OF THE THIGH.

AS YOU LIFT THE HEAD,

DRAW THE LEG IN JUST A WEE LITTLE BIT,

AND THEN RELEASE THE OTHER LEG DOWN TO THE FLOOR,

RELAXING YOUR HEAD DOWN.

STAY AND BREATHE.

RELEASE TO KNEE-DOWN TWIST NOW,

FOLDING THE RIGHT KNEE OVER THE BODY.

BREATHE INTO THE LOW BACK.

NOW THE RIGHT ANKLE ON THE LEFT KNEE,

THE RIGHT HAND BETWEEN THE LEGS,

MEETING THE LEFT HAND TO PULL THE KNEES DOWN GENTLY.

BREATHE INTO THE STRETCH.

SOFTEN INTO THE STRETCH.

GOOD, AND RELEASE.

LEFT LEG FOR HAMSTRING STRETCH NOW.

LIFTING THE HEAD, DRAWING THE LEG IN,

AND NOW STRETCH THE OPPOSITE LEG ALONG THE FLOOR

AND RETURN THE HEAD DOWN.

EXTEND THROUGH ALL POINTS OF THE BODY,

REACHING AND BREATHING,

AND RELEASE TO KNEE-DOWN TWIST,

FOLDING THE KNEE OVER THE BODY.

BREATHE.

RETURN TO YOUR BACK,

THE LEFT ANKLE ON THE RIGHT KNEE,

THE LEFT HAND BETWEEN THE LEGS,

MEETING THE RIGHT HAND TO PULL THE KNEES DOWN.

RELEASE NOW.

ALLOW THE LEGS TO SLIDE OUT,

OPEN THE PALMS,

AND FEEL YOUR BODY SINKING.

LET ALL THE HEAVINESS IN THE BODY

FALL DOWN INTO THE FLOOR,

LEAVING THE BODY LIGHT...

CLEAR...

COOL...

PERFECTLY CALM...

AND NOW, WITH A BREATH, BEGIN TO COME BACK.

WIGGLE YOUR FINGERS AND YOUR TOES,

AND BRING THE HANDS TOGETHER AND RUB THEM.

DRAW THE HANDS OVER THE EYES AND WASH THE FACE.

COMING BACK TO SIT NOW,

WITH THE HANDS IN DHYANA MUDRA,

THE RIGHT HAND UNDERNEATH THE LEFT,

WITH THE THUMBS TOUCHING VERY LIGHTLY,

FORMING AN OVAL.

LIFT YOUR CHEST AND DROP THE SHOULDERS...

AND WE'LL CLOSE OUR PRACTICE NOW...

WITH A BOW.

NAMASTE.