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.

TODAY'S WARMUP STARTS SITTING CROSS-LEGGED.

LIFT YOUR CHEST AND DROP YOUR SHOULDERS,

AND FEEL REALLY GROUNDED AND CENTRED.

NOW BRING YOUR RIGHT HAND BACK BEHIND YOU,

AND THE LEFT HAND ACROSS,

AND AS YOU EXHALE, DEEPEN INTO YOUR TWIST.

BREATHE IN AND LIFT THE RIGHT ARM UP,

AND BREATHE OUT AND DEEPEN INTO YOUR SIDE BEND,

AND CHANGE.

OTHER SIDE.

BREATHING IN, AND AS YOU EXHALE, DEEPEN INTO YOUR TWIST.

LIFT THE LEFT ARM FOR SIDE BEND

AND EXHALE, DEEPENING INTO THE SIDE BEND.

GOOD.

BREATHING IN, COME BACK TO CENTRE

AND PULL YOUR KNEES UP TO YOUR CHEST

TO PREPARE FOR BOAT POSE.

EXHALE INTO THE POSE,

LIFTING YOUR CHEST AND LIFTING YOUR LEGS.

GOOD.

AND CHANGE TO A FORWARD FOLD IN A CROSS-LEGGED POSITION,

EXHALING YOUR HEAD ALL THE WAY DOWN.

GOOD.

AND COMING UP NOW,

ROLLING UP WITH THE CHEST HIGH,

AND WE'LL CHANGE ONTO HANDS AND KNEES

FOR CAT ROLLING.

INHALE TO CAT LIFT.

LIFT YOUR HEAD.

AS YOU EXHALE, TUCK YOUR TAIL UNDER,

AND TUCK YOUR CHIN IN.

TRY AGAIN.

BREATHE INTO CAT LIFT, TAIL AND HEAD LIFT,

AND BREATHE OUT TO CAT,

TUCKING YOUR TAIL AND YOUR CHIN.

STAY IN CAT POSE AND BREATHE, FEELING THE ROUND OF THE BACK.

GOOD.

AND RELEASE TO CAT LIFT AND DOWN TO CHILD'S POSE

TO COME ONTO YOUR FOREARMS FOR CAT ROLLING.

EXHALE.

TUCK YOUR TAIL AND TUCK YOUR CHIN.

INHALE TO CAT LIFT,

ON THE FOREARMS,

AND EXHALE TO CAT.

GOOD.

CAT LIFT ONE MORE TIME,

AND THIS TIME, REST IN ALTERNATE RESTING POSE,

WITH THE HANDS TOGETHER AND THE HEAD DOWN.

RELAX YOUR BELLY DOWN, AND KEEP THE TAILBONE HIGH.

GOOD.

NOW SHOULDER STRETCH.

LEFT HAND BEHIND THE RIGHT ELBOW,

STRETCHING YOUR RIGHT ARM FORWARD,

AND THE HEAD DOWN.

GOOD. NOW THE OTHER SIDE.

BRING YOUR RIGHT HAND BEHIND THE LEFT ELBOW,

AND STRETCH YOUR LEFT ARM FORWARD

AND BRING THE HEAD DOWN.

BREATHE.

GOOD.

AND RELEASE TO CHILD'S POSE, PREPARING FOR CAT SERIES TWO.

IF YOU DON'T KNOW IT, WATCH.

INHALE.

CAT TO CAT LIFT.

EXHALE, TUCK THE TOES UNDER, AND GO TO DOWN-FACE DOG.

TRY AGAIN.

INHALE CAT TO CAT LIFT, AND EXHALE TO DOWN DOG.

LAST TIME. BREATHING IN, CAT.

CAT LIFT.

EXHALE, LIFT THE TAIL, DROP THE HEELS FOR DOWN DOG,

AND STAY...

AND RELEASE. GOOD.

COME ROLLING UP TO HERO'S POSE NOW,

LIFTING YOUR CHEST AND DROPPING THE SHOULDERS.

BRING YOUR HANDS BACK BEHIND NOW AND EXHALE,

SQUEEZE YOUR SHOULDER BLADES TOGETHER

AND LIFT.

NOW BRING THE HEAD DOWN TOWARDS THE FLOOR

AND THE HANDS FORWARD

AS YOU LIFT YOUR TAIL.

AND RELEASE.

COMING BACK TO HERO'S POSE FOR HERO ROLLING.

EXHALE DOWN.

INHALE.

ROLL UP.

EXHALE.

ONE MORE TIME, ROLLING DOWN,

TUCKING YOUR CHIN IN AND ROLLING UP.

AND WE'LL CLOSE NOW WITH A BOW.

NAMASTE.

WE'LL COME BACK FOR A KNEELING SEQUENCE.

THE SWAN SEQUENCE

USES THIRD EYE OPENING AS OUR BREATH-BODY LINK.

WATCH AND FOLLOW.

BREATHING IN,

BRING THE BACKS OF THE HANDS TO THE FOREHEAD

AND OPEN FROM THERE.

BREATHING OUT, CIRCLE THE HANDS,

ONE ON TOP OF THE OTHER AT THE HEART CENTRE.

TRY AGAIN.

BREATHING IN, OPEN,

AND BREATHING OUT, HANDS TO THE HEART.

AND LET'S BEGIN WITH CAT ROLLING.

INHALE.

REACH FORWARD TO CAT LIFT,

AND EXHALE TO CAT, TUCKING THE TAIL AND THE CHIN.

TRY AGAIN.

LIFT THE TAIL.

LIFT THE HEAD AS YOU BREATHE IN.

EXHALE, TUCK THE TAIL, LIFT YOUR BACK

AND TUCK THE CHIN AS YOU BREATHE OUT.

ONE MORE TRY. INHALE.

EXHALE TO CAT.

GOOD.

COME TO CAT LIFT

SIMPLY TO RETURN BACK ONTO YOUR KNEES.

HANDS TO THE HEART.

THIRD EYE OPENING, BREATHING IN...

AND BREATHING OUT, CIRCLING,

DRAWING ALL THE ENERGY INTO YOUR HEART CENTRE,

TO GIVE IT AWAY.

BREATHE IN AND BREATHE OUT.

GOOD.

ONE LAST TIME, AND WE'LL CONTINUE.

THIRD EYE OPENING UP,

AND EXHALE, CIRCLING IN.

CAT ROLLING.

INHALE TO CAT LIFT, AND EXHALE TO CAT.

NOW CAT LIFT, PREPARING FOR DOWN-FACE DOG.

TUCK YOUR TOES UNDER,

LIFT YOUR TAIL,

AND BRING THE HEAD JUST BETWEEN THE ARMS.

TO DEEPEN,

BRING THE WEIGHT FORWARD, LIFTING THE FOCUS.

AS YOU EXHALE,

LIFT THE TAIL HIGHER AND DRAW THE WEIGHT BACK.

TRY AGAIN.

INHALE, COMING FORWARD.

EXHALE, REACH UP AND BACK WITH THE TAIL,

DROPPING THE HEELS AS BEST YOU CAN.

STAY AND BREATHE IN DOWN DOG.

GOOD.

RELEASE AND COME BACK TO OUR RESTING PLACE,

DRAWING THE HANDS TO THE HEART CENTRE.

THIRD EYE OPENING.

INHALE.

REACH UP AND AWAY,

AND EXHALE, DRAW THE HANDS TO THE HEART.

AGAIN.

WE'RE STILL WARMING UP, SO MOVE WITH CARE.

MOVE WITH EASE.

ONE MORE TIME.

BREATHING IN...

AND BREATHING OUT.

HERE WE GO.

REACH WAY FORWARD FOR CAT LIFT.

NOW TUCK THE TAIL,

PRESS YOUR HANDS DOWN,

AND LOOK BETWEEN THE LEGS.

INHALE TO CAT LIFT, TUCKING YOUR TOES,

AND EXHALE TO DOWN-FACE DOG.

NOW BREATHE IN.

THE RIGHT KNEE COMES FORWARD FOR SWAN LIFT.

SITTING ON THE RIGHT THIGH, EXHALE.

BRING YOUR FOREHEAD DOWN TOWARDS THE FLOOR.

INHALE. ROLL UP.

EXHALE. LENGTHEN AND EXTEND THROUGH THE SPINE,

AND ROLL DOWN.

AGAIN, ROLLING UP,

TUCK YOUR CHIN TO THE VERY LAST MINUTE...

AND EXHALE.

THIS TIME WE'LL STAY DOWN.

LAY THE CHEST OUT.

RELAX THE SHOULDERS.

BREATHE.

GOOD. INHALE TO COME BACK.

PUSH THE HANDS DOWN AND LIFT YOUR HIPS UP

SO THAT YOU CAN COME BACK TO OUR RESTING PLACE

TO BREATHE.

TO FEEL THE WHOLE BODY.

TO CALM THE MIND.

NICE.

HERE WE GO.

INHALE. REACH FORWARD.

LIFT YOUR HEAD.

EXHALE. TUCK THE TAIL.

TUCK THE CHIN.

CAT LIFT AGAIN.

BREATHE IN.

NOW TO DOWN DOG, BREATHING OUT.

NOW YOUR LEFT KNEE FORWARD FOR SWAN LIFT.

UNCURL THE BACK TOE AND REACH FORWARD TO COME DOWN.

ROLL UP WITH THE INHALE BREATH.

EXHALE.

KEEP THE ELBOWS COMING INTO THE BODY

AND REACH WAY FORWARD.

INHALE. ROLL UP.

EXHALE.

LAY THE CHEST DOWN ON THE THIGH.

STAY AND BREATHE.

SWAN BOW.

GOOD.

AND COMING UP WITH THE INHALE BREATH,

AND PUSHING BACK TO CENTRE WITH YOUR EXHALE BREATH.

HANDS COMING TO THE HEART.

THIRD EYE OPENING.

DRAW THE BELLY IN

AND FEEL THE STRENGTH OF THE BODY.

NOW SOFTEN THE BODY AND FEEL THE OPENNESS.

HERE WE GO.

INHALE. CAT LIFT.

EXHALE TO CAT.

INHALE. LIFT THE TAIL. LIFT THE HEAD.

EXHALE. DOWN-FACE DOG.

WE'RE ON THE RIGHT SIDE.

RIGHT KNEE COMES FORWARD FOR SWAN.

SWAN BOW AS YOU EXHALE.

COME BACK TO A SWAN LIFT AND TUCK YOUR BACK TOE UNDER.

NOW LIFT THE HIPS UP

AND SEND YOUR RIGHT LEG BACK AND AWAY.

NOW DEEPEN.

BRING THE WEIGHT FORWARD AND THE LEG DOWN,

AND AS YOU EXHALE,

LIFT THE LEG HIGHER

AND REALLY PRESS THE ARMS STRAIGHT.

TRY AGAIN.

COME FORWARD, ALMOST TO A PLANK,

WITH THE FOOT DOWN, AND REACH BACK.

STAY AND BREATHE IN ONE-LEGGED DOWN DOG

WITH THE HIP OPEN AND THE SHOULDERS SQUARE.

GOOD. RELEASE BACK TO CENTRE.

RESTING NOW.

THIRD EYE OPENING.

INHALE...

AND EXHALE.

GOOD.

NOW THAT WE'RE WARM,

LET'S BEGIN TO HAVE A MORE PLAYFUL APPROACH

TO THE PRACTICE.

EXHALE THE HANDS TO THE HEART, AND HERE WE GO.

INHALE TO CAT LIFT

AND EXHALE TO CAT.

INHALE. CAT LIFT,

PREPARING FOR DOWN DOG.

EXHALE. LIFT THE TAIL AND DROP YOUR HEELS.

NOW THE LEFT KNEE FORWARD FOR SWAN LIFT.

EXHALE. SWAN BOW.

BREATHING IN, LIFT THE CHEST, TUCK YOUR BACK TOE.

EXHALE. ONE-LEGGED DOWN DOG.

NOW DEEPEN.

BREATHING IN,

BRING THE FOOT DOWN WITH THE FOOT TURNED OUT,

AND AS YOU EXHALE, REACH BACK, KEEPING THE HIP OPEN.

TRY AGAIN.

INHALE.

THE WEIGHT COMES FORWARD AND DOWN.

EXHALE.

THE WEIGHT BACK AND UP.

STAY IN ONE-LEGGED DOWN DOG AND BREATHE.

GOOD.

AND RELEASE.

BRING THE KNEE BACK TO CENTRE.

HANDS COME BACK TO THE HEART.

THIRD EYE OPENING.

INHALE.

OPEN.

AND EXHALE.

CLOSE.

GOOD.

WE'LL DO IT ONE MORE TIME,

AND WE'LL CONTINUE THE SEQUENCE, NOW WITH LESS WORK.

SOFTER.

HERE WE GO.

INHALE TO CAT LIFT.

SUPER-STRAIGHT ARMS.

EXHALE.

CAT POSE.

GOOD.

BREATHE INTO CAT LIFT.

TUCK YOUR TOES UNDER,

AND EXHALE TO DOWN DOG.

INHALE.

YOUR RIGHT KNEE SWINGS FORWARD TO SIT ON THE RIGHT HIP.

EXHALE. ROLL DOWN.

INHALE. PUSH THE HANDS DOWN,

TUCK YOUR BACK TOE,

AND ONE-LEGGED DOWN DOG NOW.

CONTINUING, BEND YOUR RIGHT KNEE,

OPENING THE HIP,

AND AS YOU EXHALE,

STRAIGHTEN THE LEG AND SQUARE OFF THE HIPS.

NOW BREATHE INTO PIGEON.

THE KNEE COMES FORWARD BETWEEN THE HANDS

TO SIT ON THE HEEL.

EXHALE. LIFT YOUR CHEST,

AND THE HANDS COME BACK.

INHALE. COME FORWARD,

HANDS TO THE FLOOR LOOKING DOWN.

IF YOU CAN, A LITTLE BIT FURTHER BACK.

A LITTLE HIGHER WITH THE CHEST.

ONE MORE TIME.

BREATHING IN, FORWARD,

AND BREATHE OUT.

THIS TIME THE ARMS ALL THE WAY UP TO SHIVA MUDRA.

CLASPING THE HANDS.

INDEX FINGER POINTING HIGH.

GOOD.

AND RELEASE.

BRING THE HANDS DOWN AND PUSH BACK TO CENTRE,

AND REST.

INHALE. EXPAND.

EXHALE. CONTINUE TO EXPAND.

ONCE AGAIN.

BREATHING IN...

AND BREATHING OUT.

LET'S TRY THE OTHER SIDE.

INHALE. REACH FORWARD TO CAT LIFT,

AND EXHALE TO CAT.

INHALE TO CAT LIFT,

AND NOW EXHALE TO DOWN DOG.

INHALE TO SWAN.

YOUR LEFT KNEE COMES FORWARD TO SIT ON THE LEFT HIP.

EXHALE. SWAN BOW.

INHALE.

RIPPLE UP THROUGH THE SPINE.

LIFT YOUR CHEST.

AND EXHALE TO ONE-LEGGED DOWN DOG.

NOW BEND THE KNEE AND OPEN THE HIP

AS YOU BREATHE IN.

EXHALE. STRAIGHTEN THE LEG.

SQUARE OFF THE HIPS.

DRAW THE KNEE FORWARD BETWEEN THE HANDS

AS YOU BREATHE IN,

AND EXHALE, FINDING PIGEON POSE.

INHALE.

FORWARD.

AS YOU EXHALE, DROP YOUR HIP AND LIFT YOUR CHEST,

ARMS BACK.

BREATHING IN.

THIS TIME, THE HANDS ALL THE WAY UP IF YOU CAN.

THE HANDS CLASPED IN SHIVA MUDRA,

THE BREATH STRONG...

AND RELEASE.

EXHALE TO CENTRE.

DEEP BREATH IN.

CALM, SMOOTH, SLOW EXHALE BREATH.

AGAIN.

AND LET'S CONTINUE.

INHALE CAT LIFT.

EXHALE TO CAT.

INHALE CAT LIFT, PREPARING FOR DOWN DOG.

NOW EXHALE.

LIFT YOUR TAIL.

DROP THE HEELS.

RIGHT KNEE FORWARD.

SWAN LIFT.

EXHALE. SWAN BOW.

SWAN LIFT.

TUCKING THE BACK TOE.

ONE-LEGGED DOWN DOG.

BEND THE KNEE, OPEN THE HIP.

EXHALE.

STRAIGHTEN THE LEG.

A LITTLE HIGHER.

INHALE.

PREPARE FOR PIGEON.

EXHALE. TAKE THE HANDS ALL THE WAY UP.

GOOD.

RELEASE THE HANDS DOWN AND COME BACK TO CENTRE.

ONE LINK ONLY,

AND THEN THE WHOLE SEQUENCE ON OUR LEFT SIDE.

EXHALE.

HERE WE GO.

BREATHE IN. REACH FORWARD. LOOK UP.

BREATHE OUT.

TUCK THE TAIL AND LOOK BETWEEN THE LEGS.

BREATHE IN.

CAT LIFT.

BREATHE OUT TO DOWN DOG.

NOW LEFT KNEE FORWARD FOR SWAN.

BREATHE IN.

NOW LAY THE CHEST OUT.

GOOD.

BREATHE IN.

RIPPLE THROUGH THE BACK AND LIFT.

EXHALE.

ONE-LEGGED DOWN DOG.

BEND THE KNEE.

OPEN THE HIP.

EXHALE.

SQUARE EVERYTHING OFF, EVEN THE SHOULDERS.

GOOD.

FORWARD YOU COME FOR PIGEON,

AND EXHALE. REACH BACK AND UP.

FANTASTIC.

GOOD.

RELEASE.

BACK TO CENTRE.

AND ONE LINK...

AND WE'LL CLOSE NOW WITH A BOW.

NAMASTE.

AND WHEN WE COME BACK,

WE'LL DO RELAXATION AND SAVASANA.

THE FIRST RELEASE POSE,

LAYING ON YOUR BACK WITH THE KNEES TOGETHER

AND THE FEET APART

AND THE ARMS WRAPPED ACROSS THE CHEST.

RELEASE THE ARMS NOW

AND OPEN THE KNEES FOR FOUR-PART PELVIC TILT.

INHALE.

PRESS YOUR TAILBONE DOWN AND LIFT YOUR BELLY.

AS YOU EXHALE,

PRESS THE BELLY DOWN AND TUCK THE TAIL UNDER.

NOW BREATHE IN AND LIFT THE HIPS

AND PRESS YOUR KNEES FORWARD.

AND EXHALE. COME ROLLING DOWN.

TRY AGAIN.

INHALE. ROCK FORWARD ONTO THE TAILBONE,

AND LIFT YOUR BELLY.

EXHALE.

PRESS THE BELLY DOWN.

PUSH YOUR FEET INTO THE FLOOR.

INHALE.

COME ROLLING UP TO BRIDGE POSE, AND EXHALE.

COME ROLLING DOWN.

LAST TIME.

INHALE. ROCK FORWARD.

EXHALE, ROCKING BACK.

INHALE, LIFTING UP,

AND THIS TIME WE'LL STAY IN BRIDGE POSE.

TRY TO WALK YOUR SHOULDER BLADES TOGETHER.

RELAX THE NECK.

PRESS THE KNEES FORWARD.

BREATHE.

GOOD. RELEASE NOW.

COME ROLLING DOWN

AND SEPARATE THE KNEES.

BRING THE SOLES OF THE FEET TOGETHER

AND THE HANDS ONTO THE BELLY,

THE BREATH RISING AND FALLING.

AND BRING THE KNEES INTO THE CHEST NOW.

TAILBONE HEAVY.

BACK OF THE NECK SOFT.

NOW HAMSTRING STRETCH ON THE RIGHT SIDE.

STRAIGHTEN THE RIGHT LEG IN THE AIR

WITH THE LEFT FOOT ON THE FLOOR.

DRAW YOUR HEAD UP AND PULL THE LEG IN SLIGHTLY,

AND NOW RELEASE THE NECK DOWN,

AND THE OPPOSITE LEG TO THE FLOOR.

BREATHE.

GOOD.

AND RELEASE NOW TO KNEE-DOWN TWIST.

LET THE RIGHT KNEE FOLD OVER THE BODY,

AND LOOK TO THE OPPOSITE SIDE,

STRETCHING IN TO THE LOW BACK...

AND RELEASE.

COME ONTO YOUR BACK

WITH THE RIGHT ANKLE ON THE LEFT KNEE

AND THE RIGHT HAND BETWEEN THE LEGS,

MEETING THE LEFT HAND,

FINGERS INTERLACED AND PULLING IN.

AND RELEASE.

LEFT SIDE NOW.

HAMSTRING STRETCH.

THE RIGHT FOOT ON THE FLOOR.

NOW BRING YOUR HEAD UP AND PULL THE LEG IN SLIGHTLY,

AND RETURN THE HEAD TO THE FLOOR

AND LET THE RIGHT LEG SLIDE OUT ALONG THE FLOOR.

GOOD.

BREATHE.

KNEE-DOWN TWIST.

THE KNEE FOLDS OVER THE BODY.

LET THE HEAD ROLL TO THE OPPOSITE SIDE

AND RELAX, AND BREATHE.

COME ONTO YOUR BACK,

THIS TIME WITH THE LEFT ANKLE ON THE RIGHT KNEE

AND THE LEFT HAND BETWEEN THE LEGS,

THE FINGERS INTERLACED TO PULL THE KNEE IN GENTLY,

WITH BREATH.

AND RELEASE.

SLIDE YOUR LEGS OUT FOR SAVASANA.

OPEN THE PALMS.

FEEL THE EYES SOFTENING.

RELAX THE WHOLE BODY.

SINKING DOWN.

LETTING GO.

FEEL ALL THE BONES OF THE BODY RELEASE.

GOOD.

AND NOW WITH ONE BREATH, WAKE YOURSELF UP.

WIGGLE THE FINGERS AND THE TOES.

RUB THE HANDS TOGETHER AND BRING THEM TO THE EYES,

AND WASH THE FACE.

AND COME BACK TO SIT...

WELCOMING THIS NEW BODY, THIS NEW BREATH.

FEELING THE BACK REALLY ALERT, AND THE CHEST SUPER-AWAKE.

THE EYES EMPTY. CLEAR.

THE EARS EMPTY. OPEN.

THE MOUTH EMPTY. NO GRASPING...

AND BRINGING THE HANDS TO THE HEART CENTRE TO CLOSE.

YOGA ASKS US TO MAKE A CHOICE IN OUR LIFE TO FORGIVE,

AND THEN TO REMEMBER THAT AGAIN AND AGAIN.