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 WARM-UP,

AND THEN INTO TODAY'S DYNAMIC FLOW,

AWAKENING WITH BREATH.

WARMING UP NOW,

THE LEGS EXTENDED, CHEST HIGH, AND THE SHOULDERS DROPPED.

AS YOU EXHALE, BRING YOUR HANDS BACK BEHIND

AND CONTRACT, DROPPING YOUR CHIN.

BREATHING IN, FLEX THE FEET AND LIFT.

BREATHING OUT, BACK.

TRY AGAIN. INHALE. UP.

AND EXHALE. CONTRACT.

BRING THE CHIN ONTO THE CHEST.

LAST TIME. UP.

AND EXHALE.

GOOD.

NOW WALK THE HANDS FORWARD THIS TIME ON THE INHALE,

AND EXHALE.

WIGGLE A LITTLE BIT SIDE TO SIDE.

PREPARE. LIFT YOUR ARMS.

EXHALE.

CONTRACT BACK WITH ARMS.

NOW FORWARD FOLD.

NOW EXHALE. LIFT.

WHOLE THING AGAIN.

BREATHING IN, ARMS TO SHOULDER HEIGHT.

BREATHING OUT, CONTRACT.

FORWARD YOU GO, POINTING YOUR TOES,

AND KEEPING THE TOES POINTED AS YOU LIFT UP.

STAY FOR A BREATH HERE, EXHALING WHERE YOU ARE.

NOW LET'S TRANSITION.

BRING THE HANDS DOWN

AND THE SOLES OF THE FEET TOGETHER

IN WIDE BOUND-ANGLE POSE.

BREATHE IN.

LIFT YOUR ARMS UP,

AND AS YOU EXHALE, CONTRACT BACK.

FORWARD YOU GO WITH SHIVA MUDRA,

HEAD BELOW THE ELBOWS, AND EXHALE COMING UP.

AGAIN, BREATHING IN,

DRAWING THE SHOULDERS DOWN WITH THE CHEST HIGH.

EXHALE, CONTRACT, BACK YOU GO.

NOW FORWARD. BREATHE IN.

AND UP. BREATHE OUT.

STAY HERE FOR A BREATH, LIFTING THE CHEST,

PRESSING THE SITS BONES DOWN.

GOOD, AND RELEASE.

LET'S TRY THE WHOLE THING WITH THE LEGS SEPARATED.

BE CAREFUL.

INHALE.

LIFT UP, AND EXHALE BACK.

NOW CAUTION AS YOU GO FORWARD, NOT TOO FAR, BREATHING IN,

AND BREATHING OUT, LIFTING.

ONCE AGAIN.

INHALE. KEEP YOUR CHEST HIGH.

EXHALE. CONTRACT.

INHALE. FORWARD.

AND EXHALE. LIFT.

STAY FOR ONE BREATH.

EXHALE WHERE YOU ARE.

GOOD, AND RELEASE.

BRING THE SOLES OF THE FEET TOGETHER.

INTERLACE THE FINGERS UNDERNEATH THE FEET

AND LIFT YOUR CHEST.

BREATHE.

GOOD.

TRANSITION NOW FOR CAT ROLLING.

ONTO YOUR HANDS AND KNEES.

AS YOU BREATHE IN, LIFT YOUR TAIL, LIFT YOUR HEAD.

AND AS YOU BREATHE OUT, TUCK THE TAIL UNDER,

PUSH YOUR HANDS DOWN, LOOK BETWEEN THE LEGS.

AGAIN.

EXHALE TO CAT.

INHALE TO CAT LIFT,

AND THIS TIME NOW TO CHILD'S POSE.

STAY IN CHILD'S POSE AND BREATHE.

NOW ROLLING UP TO HERO'S POSE,

LIFTING THE CHEST

AND ROLLING THE SHOULDERS BACK AND DOWN,

DRAWING THE HANDS TOGETHER AT THE HEART CENTRE.

WE'LL CLOSE WITH A BOW.

AND WHEN WE RETURN,

OUR SEQUENCE BEGINS AT THE BACK OF THE MAT,

KNEELING.

THIS SEQUENCE USES THE THIRD EYE OPENING LINK.

EXHALE.

DRAW THE HANDS TO THE HEART,

AND AS YOU BREATHE IN, TOUCH THE THIRD EYE AND LOOK UP,

OPENING UP THE ARMS,

AND EXHALE, THE HANDS TO THE HEART.

TRY ONE MORE TIME.

BREATHING IN...

AND BREATHING OUT.

LET'S BEGIN.

INHALE.

REACH YOUR HANDS FORWARD, AND AS YOU EXHALE,

COME INTO PLANK POSE, AND WE'LL DEEPEN.

AS YOU BREATHE IN,

DRAW YOUR KNEES DOWN TO THE FLOOR,

AND AS YOU BREATHE OUT,

STRAIGHTEN THE LEGS TO PLANK POSE.

TRY ONE MORE TIME.

BREATHING IN, THE KNEES COME DOWN,

AND AS YOU BREATHE OUT, STRAIGHTEN THE LEGS.

PLANK POSE.

PULL YOUR BELLY INTO THE SPINE ON THE EXHALE BREATH,

AND YOUR SHOULDERS MOVE AWAY FROM THE EARS.

GOOD.

RELEASE AND COME BACK.

HANDS TO THE HEART.

INHALE.

BRING YOUR HANDS TO THE THIRD EYE

AND OPEN... AND EXHALE.

CIRCLE THE HANDS.

AS YOU PULL THE BELLY INTO THE SPINE.

GOOD. AGAIN.

THIS SEQUENCE IS SLOW,

SO WE HAVE A REAL OPPORTUNITY

TO FEEL THE TEXTURE OF EACH BREATH.

GOOD.

NOW WE'LL CONTINUE THE SEQUENCE.

INHALE.

REACH WAY FORWARD AND EXHALE INTO PLANK POSE.

AS YOU BREATHE IN, TURN TO YOUR RIGHT,

BALANCING ON YOUR LEFT ARM, AND EXHALE.

LIFT THE RIGHT ARM UP.

INHALE.

BRING THE HAND DOWN TOWARDS THE FLOOR,

BUT STILL BALANCING, AND EXHALE.

LIFT THE ARM UP.

TRY AGAIN, AND IF IT'S TOO DIFFICULT,

BRING THE LEFT KNEE TO THE FLOOR

AND USE THAT AS A BALANCING POINT.

GOOD.

STAY IN THE SIDE-ARM BALANCE

AND BREATHE...

WITH THE SHOULDERS PULLING AWAY FROM THE EARS

AND THE RIBS HIGH.

RELEASE. COME BACK TO PLANK.

AND THEN BACK ONTO YOUR KNEES TO REST--

THE BREATH-BODY LINK.

INHALE.

EXHALE.

GOOD. JUST ONE MORE TIME.

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

INHALE.

REACH AS FAR FORWARD AS YOU CAN, AND EXHALE TO PLANK POSE.

NOW TURN TO BALANCE ON YOUR RIGHT HAND

AND LIFT THE LEFT ARM ON THE EXHALE BREATH.

GOOD.

TO DEEPEN IN THE POSE,

REMEMBER YOU CAN BRING YOUR RIGHT KNEE TO THE FLOOR

IF YOU NEED TO.

EXHALE. REACH.

TRY ONE MORE TIME--

BREATHING IN, DRAWING THE HAND DOWN TOWARDS THE FLOOR,

AND BREATHING OUT,

LIFTING THE ELBOW, THE WRIST, AND THE FINGERTIPS.

AND STAY IN THE BALANCE AND BREATHE.

USE YOUR ABDOMINAL MUSCLES.

STRONG BELLY.

GOOD.

RETURN TO CENTRE,

AND ONTO YOUR KNEES TO REST WITH A BREATH.

BALANCING POSES REQUIRE A LOT OF STRENGTH.

THIS TIME, WE'LL MOVE THROUGH THAT BALANCING POSE

AND CONTINUE.

IT SHOULD BE EASIER.

HERE WE GO.

BREATHE IN.

REACH WAY FORWARD, AND BREATHE OUT TO PLANK POSE.

BREATHE IN, TURNING TO THE RIGHT,

AND AS YOU BREATHE OUT,

LIFT YOUR RIGHT ARM TO SIDE PLANK.

NOW INHALE BACK TO PLANK POSE,

AND THIS TIME, LOWERING ALL THE WAY DOWN

WITH THE ELBOWS IN TO THE BODY.

BRING THE HIPS TO THE FLOOR AND INHALE TO UPWARD-FACING DOG.

GOOD.

WE HAVE A CHANCE TO DEEPEN HERE.

BREATHE IN, AND ELBOWS BEND INTO THE BODY,

AND AS YOU BREATHE OUT,

STRAIGHTEN THE ARMS AND LIFT YOUR CHEST HIGHER.

TRY AGAIN.

INHALE, BENDING THE ELBOWS.

AS YOU EXHALE,

PULL YOUR SHOULDERS AWAY FROM THE EARS,

LIFTING YOUR CHEST.

STAY IN UPWARD-FACING DOG AND BREATHE.

GOOD, AND RELEASE, COMING BACK TO CENTRE,

AND REST WITH A BREATH.

INHALE.

EXHALE. PULL THE BELLY INTO THE SPINE.

SOFTEN THE BELLY AS YOU BREATHE IN.

EXHALE.

HERE WE GO. INHALE, REACHING FORWARD.

EXHALE TO PLANK POSE.

NOW TO YOUR LEFT SIDE FOR SIDE PLANK.

INHALE, AND AS YOU EXHALE,

THE FEET ARE STACKED, AND YOU REACH THE ARM.

INHALE.

COME BACK TO PLANK, AND EXHALE ALL THE WAY DOWN.

INHALE TO UPWARD-FACING DOG,

AND EXHALE THROUGH CAT TO DOWN-FACED DOG.

GOOD.

WE'LL DEEPEN HERE.

BRING THE WEIGHT FORWARD,

AND AS YOU DRAW BACK,

PUSH THE HANDS DOWN TO LIFT THE TAIL.

TRY AGAIN.

COME FORWARD.

YOU CAN LIFT YOUR FOCUS SLIGHTLY,

BUT AS YOU EXHALE,

BRING THE HEAD JUST BETWEEN THE ARMS

AND NO FURTHER.

STAY AND BREATHE.

DOWNWARD-FACING DOG.

VERY NICE, AND RELEASE.

BREATHING IN, THIRD EYE OPENING.

BREATHING OUT,

CIRCLING THE HANDS TO THE HEART CENTRE.

AGAIN.

WE'LL TRY TO TAKE THE SHARP EDGES

OFF THE MOVEMENT NOW

AND MAKE EVERYTHING REALLY SMOOTH.

HERE WE GO.

INHALE.

REACH AS FAR FORWARD AS YOU CAN.

THAT WILL GIVE YOU THE CORRECT POSITION

FOR PLANK ON THE EXHALE.

INHALE.

TURN TO THE RIGHT, AND EXHALE.

LIFT THE ELBOW, THE WRIST, AND THE FINGERTIPS.

REACH.

BREATHE IN.

COME BACK TO CENTRE, AND BREATHE OUT, LOWERING DOWN.

INHALE TO UPWARD-FACING DOG.

EXHALE. BEND THE KNEES.

MOVE THROUGH CAT TO DOWN DOG.

NOW TO SWAN LIFT.

RIGHT KNEE COMES FORWARD TO SIT ON YOUR RIGHT HIP.

EXHALE, ROLLING DOWN.

INHALE. LIFT UP.

LIFT YOUR CHEST, AND EXHALE.

PULL THE SPINE FORWARD AS YOU COME TO SWAN BOW.

TRY ONE MORE TIME.

ROLLING, INHALE UP.

EXHALE.

LAY THE CHEST DOWN ON THE THIGH NOW

TO STAY IN SWAN BOW,

AND BREATHE.

GOOD, AND RELEASE.

COME BACK TO CENTRE, ROLL UP,

AND FIND YOUR BREATH-BODY LINK.

THE LINKS ARE DESIGNED TO REALLY REST THE BODY

AND TO REGAIN THE COMPOSURE OF THE BREATH.

EXHALE, THE HANDS TO THE HEART,

AND WE'RE ON THE LEFT SIDE.

HERE WE GO.

REACH FORWARD ON THE INHALE.

EXHALE TO PLANK.

TURNING TO THE LEFT SIDE, BREATHING IN...

EXHALE.

LIFT THE LEFT ARM.

INHALE BACK TO PLANK POSE.

EXHALE DOWN.

ELBOWS STAY TUCKED INTO THE BODY.

INHALE.

PUSH THE ARMS STRAIGHT FOR UPWARD-FACING DOG,

AND EXHALE TO DOWNWARD-FACING DOG.

LEFT KNEE COMES FORWARD TO SIT ON THE LEFT HIP.

EXHALE, ROLLING DOWN.

INHALE.

TUCK YOUR CHIN AS YOU COME ROLLING UP.

EXHALE.

PULL THE BODY FORWARD.

ONE MORE TIME, BREATHING IN...

AND BREATHING OUT.

STAY AND BREATHE.

RELAX YOUR SHOULDERS.

FEEL THE STRETCH INTO THE LEFT HIP.

BREATHE.

AND RELEASE.

COME BACK TO RESTING.

INHALE, SWINGING ON THE BREATH,

AND EXHALE, HANDS TO THE HEART.

WE'LL TRY TO CLEAN THE SEQUENCE NOW

BY MOVING WITH REAL CONFIDENCE.

WE'RE BACK ON THE RIGHT SIDE.

HERE WE GO.

INHALE. REACH.

NOW, AS YOU EXHALE,

STRAIGHTEN THE LEGS TO PLANK POSE.

INHALE. TURN TO THE RIGHT.

STACK YOUR FEET. EXHALE.

LIFT THE RIGHT ARM.

INHALE.

FIND YOUR BALANCE HERE IN PLANK POSE.

NOW LOWER DOWN SLOWLY IF YOU HAVE THE STRENGTH.

GOOD.

INHALE TO UPWARD-FACING DOG, STRAIGHT ARMS.

EXHALE TO DOWN DOG.

NOW RIGHT KNEE FORWARD FOR SWAN LIFT.

BREATHE IN,

AND AS YOU BREATHE OUT, SWAN BOW.

NOW COME TO CAT LIFT...

AND EXHALE TO CHILD'S POSE.

DEEPENING INTO CHILD'S POSE,

WE COME ON TO THE FOREARMS SLIGHTLY, LOOKING UP,

AND AS YOU EXHALE, LOWER THE SEAT DOWN TO THE HEELS

AND RELAX YOUR HEAD.

DO THAT AGAIN.

BREATHE IN...

AND BREATHE OUT.

NOW REST IN CHILD'S POSE.

BREATHE...

WHOLE BODY RELAXING.

PERFECT.

COME BACK TO CENTRE.

INHALE, THIRD EYE OPENING.

EXHALE.

FEEL THE WHOLE BODY.

ONE MORE TIME, BREATHING IN...

BREATHING OUT, AND LET'S GO.

INHALE. REACH FORWARD.

EXHALE. STRAIGHTEN THE LEGS TO PLANK.

INHALE TO THE LEFT SIDE FOR YOUR BALANCE.

EXHALE. LIFT THE LEFT ARM.

VERY NICE.

BREATHE IN, FIND PLANK POSE, AND BREATHE OUT, LOWERING DOWN.

INHALE TO UPWARD-FACING DOG, SHOULDERS AWAY FROM THE EARS.

EXHALE TO DOWN DOG.

LEFT KNEE FORWARD SO YOU CAN SIT ON THE LEFT HIP.

EXHALE. PULL THE BODY FORWARD.

FOREHEAD KISSES THE FLOOR.

INHALE TO CAT LIFT AND EXHALE TO CHILD'S POSE.

INHALE, ROLLING UP.

EXHALE, HANDS TO THE HEART,

AND ONE LINK, BREATHING IN, AND BREATHING OUT.

WE'LL DO THE WHOLE SEQUENCE AGAIN

FOR THE LAST TIME.

INHALE.

REACH FORWARD, AND EXHALE TO PLANK.

INHALE TO YOUR RIGHT SIDE, BREATHING IN.

EXHALE. REACH WITH THAT RIGHT ARM UP.

INHALE.

TAKE YOUR TIME IF YOU'RE STRONG GETTING BACK TO PLANK.

GOOD.

EXHALE, LOWERING DOWN.

INHALE TO UPWARD-FACING DOG, AND EXHALE TO DOWN DOG.

INHALE.

RIGHT KNEE FORWARD FOR SWAN LIFT AND EXHALE, SWAN BOW.

INHALE TO CAT LIFT.

THE TAIL AND HEAD ARE LIFTED.

EXHALE TO CHILD'S POSE, AND ROLL UP.

BREATHE IN.

AND WE'LL DO ONE MORE LINK BEFORE CLOSING.

INHALE. THIRD EYE OPEN.

EXHALE. HANDS TO THE HEART.

WE'LL CLOSE NOW WITH A BOW.

COMING BACK FOR RELAXATION AND SAVASANA.

FIRST-RELEASE POSE--

ARMS WRAPPED OVER THE CHEST, FEET APART, KNEES RESTING.

RELEASE THE ARMS AND SEPARATE THE KNEES.

PRESS THE TAILBONE DOWN AS YOU BREATHE IN,

AND AS YOU EXHALE, PRESS THE BELLY DOWN

AND TUCK THE TAILBONE A LITTLE BIT.

BREATHING IN, LIFTING UP...

AND BREATHING OUT, COMING BACK DOWN.

FOUR-PART PELVIC TILT.

LET'S TRY AGAIN.

INHALE. ROCK FORWARD.

AND EXHALE. ROCK BACK.

INHALE. ROLL UP TO BRIDGE POSE.

AND EXHALE. ROLL DOWN SLOWLY,

KEEPING THE TAIL TUCKED AS LONG AS YOU CAN.

LAST TIME.

ROCK FORWARD AND THEN BACK.

ROLLING UP TO BRIDGE POSE...

AND THIS TIME WE'LL STAY IN BRIDGE POSE.

TUCK YOUR SHOULDERS UNDERNEATH YOU.

INTERLACE THE FINGERS.

BREATHE.

GOOD.

NOW RELEASE THE HANDS, SEPARATING THE SHOULDER BLADES,

AND ROLL DOWN SLOWLY.

BRING THE SOLES OF THE FEET TOGETHER

AND LET THE KNEES OPEN.

DRAW THE HANDS ONTO THE BELLY.

BREATHING, THE BELLY SOFT...

LIGHT...

CALM.

DRAW THE KNEES TO THE CHEST NOW AND HUG THE KNEES.

TAILBONE HEAVY, BACK OF THE NECK SOFT,

AND NOW TO HAMSTRING STRETCH ON THE RIGHT SIDE,

THE OPPOSITE FOOT FLAT ON THE FLOOR.

BREATHE, THE LEG LONG.

LIFT YOUR HEAD UP A LITTLE BIT AND PULL THE LEG IN,

AND LEAVING THE LEG WHERE IT IS,

TRY TO EXTEND YOUR OPPOSITE LEG ALONG THE FLOOR,

RETURNING THE HEAD DOWN.

STAY AND BREATHE.

RELEASE TO KNEE-DOWN TWIST,

THE RIGHT KNEE FOLDING OVER THE BODY,

LOOKING TO THE OPPOSITE SIDE.

RETURN ONTO YOUR BACK

WITH THE RIGHT ANKLE ON THE LEFT KNEE,

THE RIGHT HAND BETWEEN THE LEGS,

MEETING THE LEFT HAND WITH THE FINGERS INTERLACED.

PULL THE KNEES GENTLY DOWN INTO YOUR CHEST

AND BREATHE.

GOOD, AND CHANGE.

THE LEFT LEG, HAMSTRING STRETCH.

DRAW THE HEAD UP

AND PULL THE LEG IN A LITTLE BIT.

EXTEND THE OPPOSITE LEG TO THE FLOOR

AND REST YOUR NECK.

BREATHE.

AND KNEE-DOWN TWIST.

THE LEFT KNEE FOLDS OVER,

AND LOOKING TO THE OPPOSITE SIDE...

AS YOU COME BACK ONTO YOUR BACK, GLUTEUS STRETCH,

THE LEFT HAND BETWEEN THE LEGS THIS TIME,

MEETING THE RIGHT HAND,

PULLING THE KNEES INTO THE CHEST, BREATHING.

AND RELEASE.

OPEN THE HANDS.

LET THE FEET FALL OPEN.

FEEL ALL THE BONES OF THE BODY...

DROPPING,

THE BELLY SOFTENING,

REALLY LETTING GO.

EMPTY...

EMPTY...

AND NOW, WITH ONE BREATH, WAKE YOURSELF UP.

BEGIN TO WIGGLE THE FINGERS.

SQUEEZE AND RELEASE.

DRAW YOUR HANDS TOGETHER AND RUB THEM,

AND CUP THE HANDS OVER THE EYES AND WASH YOUR FACE,

AND NOW COME BACK TO SET.

BRING THE THUMB AND THE INDEX FINGER TOGETHER

AND TOUCH LIGHTLY.

LIFT YOUR CHEST AND DROP YOUR SHOULDERS.

EYES SOFT, EARS OPEN.

RELAX THE JAW.

ALERT, CALM...

WE'LL CLOSE HERE WTH A BOW.

[♪♪♪]

CAPTIONING PERFORMED BY:

LINE 21 MEDIA SERVICES LTD. VANCOUVER, B.C. 2005