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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 --> 00:00:40,000
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,034 --> 00:00:41,896
LET'S BEGIN WITH A WARM-UP,
13
00:00:41,931 --> 00:00:45,344
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:45,379 --> 00:00:47,931
AWAKENING WITH BREATH.
15
00:00:59,482 --> 00:01:01,551
WARMING UP NOW,
16
00:01:01,586 --> 00:01:06,482
THE LEGS EXTENDED, CHEST HIGH,
AND THE SHOULDERS DROPPED.
17
00:01:06,517 --> 00:01:09,137
AS YOU EXHALE,
BRING YOUR HANDS BACK BEHIND
18
00:01:09,172 --> 00:01:12,413
AND CONTRACT,
DROPPING YOUR CHIN.
19
00:01:12,448 --> 00:01:16,551
BREATHING IN,
FLEX THE FEET AND LIFT.
20
00:01:16,586 --> 00:01:19,448
BREATHING OUT, BACK.
21
00:01:19,482 --> 00:01:23,034
TRY AGAIN. INHALE. UP.
22
00:01:23,068 --> 00:01:24,344
AND EXHALE. CONTRACT.
23
00:01:24,379 --> 00:01:26,896
BRING THE CHIN ONTO THE CHEST.
24
00:01:26,931 --> 00:01:29,172
LAST TIME. UP.
25
00:01:29,206 --> 00:01:31,448
AND EXHALE.
26
00:01:31,482 --> 00:01:32,965
GOOD.
27
00:01:33,000 --> 00:01:35,896
NOW WALK THE HANDS FORWARD
THIS TIME ON THE INHALE,
28
00:01:35,931 --> 00:01:37,034
AND EXHALE.
29
00:01:37,068 --> 00:01:40,068
WIGGLE A LITTLE BIT
SIDE TO SIDE.
30
00:01:40,103 --> 00:01:42,965
PREPARE. LIFT YOUR ARMS.
31
00:01:43,000 --> 00:01:43,827
EXHALE.
32
00:01:43,862 --> 00:01:46,586
CONTRACT BACK WITH ARMS.
33
00:01:46,620 --> 00:01:49,034
NOW FORWARD FOLD.
34
00:01:49,068 --> 00:01:51,758
NOW EXHALE. LIFT.
35
00:01:51,793 --> 00:01:53,068
WHOLE THING AGAIN.
36
00:01:53,103 --> 00:01:56,068
BREATHING IN,
ARMS TO SHOULDER HEIGHT.
37
00:01:56,103 --> 00:01:59,172
BREATHING OUT, CONTRACT.
38
00:01:59,206 --> 00:02:02,896
FORWARD YOU GO,
POINTING YOUR TOES,
39
00:02:02,931 --> 00:02:06,379
AND KEEPING THE TOES POINTED
AS YOU LIFT UP.
40
00:02:06,413 --> 00:02:11,724
STAY FOR A BREATH HERE,
EXHALING WHERE YOU ARE.
41
00:02:11,758 --> 00:02:13,275
NOW LET'S TRANSITION.
42
00:02:13,310 --> 00:02:14,586
BRING THE HANDS DOWN
43
00:02:14,620 --> 00:02:15,862
AND THE SOLES OF THE FEET
TOGETHER
44
00:02:15,896 --> 00:02:19,000
IN WIDE BOUND-ANGLE POSE.
45
00:02:19,034 --> 00:02:19,689
BREATHE IN.
46
00:02:19,724 --> 00:02:21,310
LIFT YOUR ARMS UP,
47
00:02:21,344 --> 00:02:25,689
AND AS YOU EXHALE,
CONTRACT BACK.
48
00:02:25,724 --> 00:02:27,724
FORWARD YOU GO WITH SHIVA MUDRA,
49
00:02:27,758 --> 00:02:31,793
HEAD BELOW THE ELBOWS,
AND EXHALE COMING UP.
50
00:02:31,827 --> 00:02:33,275
AGAIN, BREATHING IN,
51
00:02:33,310 --> 00:02:36,206
DRAWING THE SHOULDERS DOWN
WITH THE CHEST HIGH.
52
00:02:36,241 --> 00:02:38,655
EXHALE, CONTRACT, BACK YOU GO.
53
00:02:38,689 --> 00:02:41,620
NOW FORWARD. BREATHE IN.
54
00:02:41,655 --> 00:02:44,586
AND UP. BREATHE OUT.
55
00:02:44,620 --> 00:02:48,172
STAY HERE FOR A BREATH,
LIFTING THE CHEST,
56
00:02:48,206 --> 00:02:51,034
PRESSING THE SITS BONES DOWN.
57
00:02:51,068 --> 00:02:53,620
GOOD, AND RELEASE.
58
00:02:53,655 --> 00:02:56,620
LET'S TRY THE WHOLE THING
WITH THE LEGS SEPARATED.
59
00:02:56,655 --> 00:02:59,310
BE CAREFUL.
60
00:02:59,344 --> 00:03:00,344
INHALE.
61
00:03:00,379 --> 00:03:04,965
LIFT UP, AND EXHALE BACK.
62
00:03:05,000 --> 00:03:09,103
NOW CAUTION AS YOU GO FORWARD,
NOT TOO FAR, BREATHING IN,
63
00:03:09,137 --> 00:03:11,689
AND BREATHING OUT, LIFTING.
64
00:03:11,724 --> 00:03:12,724
ONCE AGAIN.
65
00:03:12,758 --> 00:03:16,172
INHALE. KEEP YOUR CHEST HIGH.
66
00:03:16,206 --> 00:03:18,413
EXHALE. CONTRACT.
67
00:03:18,448 --> 00:03:22,103
INHALE. FORWARD.
68
00:03:22,137 --> 00:03:24,379
AND EXHALE. LIFT.
69
00:03:24,413 --> 00:03:27,655
STAY FOR ONE BREATH.
70
00:03:27,689 --> 00:03:30,620
EXHALE WHERE YOU ARE.
71
00:03:30,655 --> 00:03:33,862
GOOD, AND RELEASE.
72
00:03:33,896 --> 00:03:36,551
BRING THE SOLES OF THE FEET
TOGETHER.
73
00:03:36,586 --> 00:03:39,310
INTERLACE THE FINGERS
UNDERNEATH THE FEET
74
00:03:39,344 --> 00:03:41,482
AND LIFT YOUR CHEST.
75
00:03:41,517 --> 00:03:44,931
BREATHE.
76
00:03:44,965 --> 00:03:45,724
GOOD.
77
00:03:45,758 --> 00:03:47,551
TRANSITION NOW FOR CAT ROLLING.
78
00:03:47,586 --> 00:03:50,103
ONTO YOUR HANDS AND KNEES.
79
00:03:50,137 --> 00:03:54,758
AS YOU BREATHE IN,
LIFT YOUR TAIL, LIFT YOUR HEAD.
80
00:03:54,793 --> 00:03:57,758
AND AS YOU BREATHE OUT,
TUCK THE TAIL UNDER,
81
00:03:57,793 --> 00:04:00,586
PUSH YOUR HANDS DOWN,
LOOK BETWEEN THE LEGS.
82
00:04:00,620 --> 00:04:02,689
AGAIN.
83
00:04:02,724 --> 00:04:06,551
EXHALE TO CAT.
84
00:04:06,586 --> 00:04:09,275
INHALE TO CAT LIFT,
85
00:04:09,310 --> 00:04:11,655
AND THIS TIME NOW
TO CHILD'S POSE.
86
00:04:11,689 --> 00:04:18,034
STAY IN CHILD'S POSE
AND BREATHE.
87
00:04:18,068 --> 00:04:23,000
NOW ROLLING UP TO HERO'S POSE,
88
00:04:23,034 --> 00:04:24,206
LIFTING THE CHEST
89
00:04:24,241 --> 00:04:29,000
AND ROLLING THE SHOULDERS
BACK AND DOWN,
90
00:04:29,034 --> 00:04:33,310
DRAWING THE HANDS TOGETHER
AT THE HEART CENTRE.
91
00:04:33,344 --> 00:04:37,586
WE'LL CLOSE WITH A BOW.
92
00:04:37,620 --> 00:04:39,034
AND WHEN WE RETURN,
93
00:04:39,068 --> 00:04:41,034
OUR SEQUENCE BEGINS
AT THE BACK OF THE MAT,
94
00:04:41,068 --> 00:04:42,827
KNEELING.
95
00:04:53,724 --> 00:04:57,172
THIS SEQUENCE
USES THE THIRD EYE OPENING LINK.
96
00:04:57,206 --> 00:04:58,000
EXHALE.
97
00:04:58,034 --> 00:04:59,965
DRAW THE HANDS TO THE HEART,
98
00:05:00,000 --> 00:05:03,620
AND AS YOU BREATHE IN,
TOUCH THE THIRD EYE AND LOOK UP,
99
00:05:03,655 --> 00:05:05,448
OPENING UP THE ARMS,
100
00:05:05,482 --> 00:05:08,034
AND EXHALE,
THE HANDS TO THE HEART.
101
00:05:08,068 --> 00:05:09,965
TRY ONE MORE TIME.
102
00:05:10,000 --> 00:05:12,620
BREATHING IN...
103
00:05:12,655 --> 00:05:14,482
AND BREATHING OUT.
104
00:05:14,517 --> 00:05:15,482
LET'S BEGIN.
105
00:05:15,517 --> 00:05:16,896
INHALE.
106
00:05:16,931 --> 00:05:19,448
REACH YOUR HANDS FORWARD,
AND AS YOU EXHALE,
107
00:05:19,482 --> 00:05:23,551
COME INTO PLANK POSE,
AND WE'LL DEEPEN.
108
00:05:23,586 --> 00:05:24,586
AS YOU BREATHE IN,
109
00:05:24,620 --> 00:05:27,310
DRAW YOUR KNEES
DOWN TO THE FLOOR,
110
00:05:27,344 --> 00:05:28,758
AND AS YOU BREATHE OUT,
111
00:05:28,793 --> 00:05:31,862
STRAIGHTEN THE LEGS
TO PLANK POSE.
112
00:05:31,896 --> 00:05:33,620
TRY ONE MORE TIME.
113
00:05:33,655 --> 00:05:36,206
BREATHING IN,
THE KNEES COME DOWN,
114
00:05:36,241 --> 00:05:39,344
AND AS YOU BREATHE OUT,
STRAIGHTEN THE LEGS.
115
00:05:39,379 --> 00:05:41,000
PLANK POSE.
116
00:05:41,034 --> 00:05:44,413
PULL YOUR BELLY INTO THE SPINE
ON THE EXHALE BREATH,
117
00:05:44,448 --> 00:05:48,034
AND YOUR SHOULDERS
MOVE AWAY FROM THE EARS.
118
00:05:48,068 --> 00:05:50,172
GOOD.
119
00:05:50,206 --> 00:05:53,379
RELEASE AND COME BACK.
120
00:05:53,413 --> 00:05:55,379
HANDS TO THE HEART.
121
00:05:55,413 --> 00:05:56,655
INHALE.
122
00:05:56,689 --> 00:05:58,103
BRING YOUR HANDS
TO THE THIRD EYE
123
00:05:58,137 --> 00:06:00,655
AND OPEN... AND EXHALE.
124
00:06:00,689 --> 00:06:02,482
CIRCLE THE HANDS.
125
00:06:02,517 --> 00:06:04,482
AS YOU PULL THE BELLY
INTO THE SPINE.
126
00:06:04,517 --> 00:06:07,793
GOOD. AGAIN.
127
00:06:07,827 --> 00:06:09,379
THIS SEQUENCE IS SLOW,
128
00:06:09,413 --> 00:06:11,206
SO WE HAVE A REAL OPPORTUNITY
129
00:06:11,241 --> 00:06:17,448
TO FEEL THE TEXTURE
OF EACH BREATH.
130
00:06:17,482 --> 00:06:18,241
GOOD.
131
00:06:18,275 --> 00:06:20,034
NOW WE'LL CONTINUE THE SEQUENCE.
132
00:06:20,068 --> 00:06:21,482
INHALE.
133
00:06:21,517 --> 00:06:26,482
REACH WAY FORWARD
AND EXHALE INTO PLANK POSE.
134
00:06:26,517 --> 00:06:28,862
AS YOU BREATHE IN,
TURN TO YOUR RIGHT,
135
00:06:28,896 --> 00:06:33,000
BALANCING ON YOUR LEFT ARM,
AND EXHALE.
136
00:06:33,034 --> 00:06:35,241
LIFT THE RIGHT ARM UP.
137
00:06:35,275 --> 00:06:36,896
INHALE.
138
00:06:36,931 --> 00:06:39,206
BRING THE HAND DOWN
TOWARDS THE FLOOR,
139
00:06:39,241 --> 00:06:42,034
BUT STILL BALANCING,
AND EXHALE.
140
00:06:42,068 --> 00:06:44,034
LIFT THE ARM UP.
141
00:06:44,068 --> 00:06:46,517
TRY AGAIN,
AND IF IT'S TOO DIFFICULT,
142
00:06:46,551 --> 00:06:48,241
BRING THE LEFT KNEE TO THE FLOOR
143
00:06:48,275 --> 00:06:52,655
AND USE THAT
AS A BALANCING POINT.
144
00:06:52,689 --> 00:06:53,689
GOOD.
145
00:06:53,724 --> 00:06:55,034
STAY IN THE SIDE-ARM BALANCE
146
00:06:55,068 --> 00:06:56,379
AND BREATHE...
147
00:06:56,413 --> 00:06:58,758
WITH THE SHOULDERS
PULLING AWAY FROM THE EARS
148
00:06:58,793 --> 00:07:01,862
AND THE RIBS HIGH.
149
00:07:01,896 --> 00:07:04,931
RELEASE. COME BACK TO PLANK.
150
00:07:04,965 --> 00:07:08,206
AND THEN BACK ONTO YOUR KNEES
TO REST--
151
00:07:08,241 --> 00:07:10,034
THE BREATH-BODY LINK.
152
00:07:10,068 --> 00:07:12,482
INHALE.
153
00:07:12,517 --> 00:07:15,206
EXHALE.
154
00:07:15,241 --> 00:07:19,620
GOOD. JUST ONE MORE TIME.
155
00:07:19,655 --> 00:07:23,620
DRAW THE HANDS TO THE HEART,
AND WE'LL CONTINUE.
156
00:07:23,655 --> 00:07:25,137
INHALE.
157
00:07:25,172 --> 00:07:30,344
REACH AS FAR FORWARD AS YOU CAN,
AND EXHALE TO PLANK POSE.
158
00:07:30,379 --> 00:07:33,034
NOW TURN TO BALANCE
ON YOUR RIGHT HAND
159
00:07:33,068 --> 00:07:38,379
AND LIFT THE LEFT ARM
ON THE EXHALE BREATH.
160
00:07:38,413 --> 00:07:39,241
GOOD.
161
00:07:39,275 --> 00:07:40,551
TO DEEPEN IN THE POSE,
162
00:07:40,586 --> 00:07:42,586
REMEMBER YOU CAN BRING
YOUR RIGHT KNEE TO THE FLOOR
163
00:07:42,620 --> 00:07:44,827
IF YOU NEED TO.
164
00:07:44,862 --> 00:07:47,379
EXHALE. REACH.
165
00:07:47,413 --> 00:07:48,620
TRY ONE MORE TIME--
166
00:07:48,655 --> 00:07:51,655
BREATHING IN, DRAWING THE HAND
DOWN TOWARDS THE FLOOR,
167
00:07:51,689 --> 00:07:53,034
AND BREATHING OUT,
168
00:07:53,068 --> 00:07:56,482
LIFTING THE ELBOW, THE WRIST,
AND THE FINGERTIPS.
169
00:07:56,517 --> 00:07:59,931
AND STAY IN THE BALANCE
AND BREATHE.
170
00:07:59,965 --> 00:08:02,586
USE YOUR ABDOMINAL MUSCLES.
171
00:08:02,620 --> 00:08:05,137
STRONG BELLY.
172
00:08:05,172 --> 00:08:05,931
GOOD.
173
00:08:05,965 --> 00:08:08,034
RETURN TO CENTRE,
174
00:08:08,068 --> 00:08:13,586
AND ONTO YOUR KNEES
TO REST WITH A BREATH.
175
00:08:16,620 --> 00:08:20,344
BALANCING POSES
REQUIRE A LOT OF STRENGTH.
176
00:08:20,379 --> 00:08:22,517
THIS TIME, WE'LL MOVE THROUGH
THAT BALANCING POSE
177
00:08:22,551 --> 00:08:23,586
AND CONTINUE.
178
00:08:23,620 --> 00:08:25,379
IT SHOULD BE EASIER.
179
00:08:25,413 --> 00:08:26,379
HERE WE GO.
180
00:08:26,413 --> 00:08:27,689
BREATHE IN.
181
00:08:27,724 --> 00:08:33,344
REACH WAY FORWARD,
AND BREATHE OUT TO PLANK POSE.
182
00:08:33,379 --> 00:08:37,586
BREATHE IN,
TURNING TO THE RIGHT,
183
00:08:37,620 --> 00:08:39,310
AND AS YOU BREATHE OUT,
184
00:08:39,344 --> 00:08:43,206
LIFT YOUR RIGHT ARM
TO SIDE PLANK.
185
00:08:43,241 --> 00:08:45,275
NOW INHALE BACK TO PLANK POSE,
186
00:08:45,310 --> 00:08:47,620
AND THIS TIME,
LOWERING ALL THE WAY DOWN
187
00:08:47,655 --> 00:08:50,896
WITH THE ELBOWS IN
TO THE BODY.
188
00:08:50,931 --> 00:08:55,103
BRING THE HIPS TO THE FLOOR
AND INHALE TO UPWARD-FACING DOG.
189
00:08:55,137 --> 00:08:56,103
GOOD.
190
00:08:56,137 --> 00:08:58,068
WE HAVE A CHANCE TO DEEPEN HERE.
191
00:08:58,103 --> 00:09:01,758
BREATHE IN,
AND ELBOWS BEND INTO THE BODY,
192
00:09:01,793 --> 00:09:03,620
AND AS YOU BREATHE OUT,
193
00:09:03,655 --> 00:09:06,758
STRAIGHTEN THE ARMS
AND LIFT YOUR CHEST HIGHER.
194
00:09:06,793 --> 00:09:08,655
TRY AGAIN.
195
00:09:08,689 --> 00:09:11,827
INHALE, BENDING THE ELBOWS.
196
00:09:11,862 --> 00:09:13,068
AS YOU EXHALE,
197
00:09:13,103 --> 00:09:15,551
PULL YOUR SHOULDERS
AWAY FROM THE EARS,
198
00:09:15,586 --> 00:09:17,482
LIFTING YOUR CHEST.
199
00:09:17,517 --> 00:09:23,413
STAY IN UPWARD-FACING DOG
AND BREATHE.
200
00:09:23,448 --> 00:09:29,413
GOOD, AND RELEASE,
COMING BACK TO CENTRE,
201
00:09:29,448 --> 00:09:31,344
AND REST WITH A BREATH.
202
00:09:31,379 --> 00:09:35,137
INHALE.
203
00:09:35,172 --> 00:09:39,137
EXHALE.
PULL THE BELLY INTO THE SPINE.
204
00:09:39,172 --> 00:09:43,758
SOFTEN THE BELLY
AS YOU BREATHE IN.
205
00:09:43,793 --> 00:09:45,275
EXHALE.
206
00:09:45,310 --> 00:09:50,689
HERE WE GO.
INHALE, REACHING FORWARD.
207
00:09:50,724 --> 00:09:53,344
EXHALE TO PLANK POSE.
208
00:09:53,379 --> 00:09:56,689
NOW TO YOUR LEFT SIDE
FOR SIDE PLANK.
209
00:09:56,724 --> 00:09:59,620
INHALE, AND AS YOU EXHALE,
210
00:09:59,655 --> 00:10:02,758
THE FEET ARE STACKED,
AND YOU REACH THE ARM.
211
00:10:02,793 --> 00:10:04,068
INHALE.
212
00:10:04,103 --> 00:10:10,517
COME BACK TO PLANK,
AND EXHALE ALL THE WAY DOWN.
213
00:10:10,551 --> 00:10:12,931
INHALE TO UPWARD-FACING DOG,
214
00:10:12,965 --> 00:10:17,724
AND EXHALE THROUGH CAT
TO DOWN-FACED DOG.
215
00:10:17,758 --> 00:10:18,448
GOOD.
216
00:10:18,482 --> 00:10:19,931
WE'LL DEEPEN HERE.
217
00:10:19,965 --> 00:10:22,517
BRING THE WEIGHT FORWARD,
218
00:10:22,551 --> 00:10:23,965
AND AS YOU DRAW BACK,
219
00:10:24,000 --> 00:10:27,206
PUSH THE HANDS DOWN
TO LIFT THE TAIL.
220
00:10:27,241 --> 00:10:28,448
TRY AGAIN.
221
00:10:28,482 --> 00:10:29,551
COME FORWARD.
222
00:10:29,586 --> 00:10:31,931
YOU CAN LIFT YOUR FOCUS
SLIGHTLY,
223
00:10:31,965 --> 00:10:33,275
BUT AS YOU EXHALE,
224
00:10:33,310 --> 00:10:34,931
BRING THE HEAD
JUST BETWEEN THE ARMS
225
00:10:34,965 --> 00:10:36,413
AND NO FURTHER.
226
00:10:36,448 --> 00:10:38,448
STAY AND BREATHE.
227
00:10:38,482 --> 00:10:42,551
DOWNWARD-FACING DOG.
228
00:10:42,586 --> 00:10:45,620
VERY NICE, AND RELEASE.
229
00:10:50,172 --> 00:10:54,068
BREATHING IN, THIRD EYE OPENING.
230
00:10:54,103 --> 00:10:55,241
BREATHING OUT,
231
00:10:55,275 --> 00:10:58,034
CIRCLING THE HANDS
TO THE HEART CENTRE.
232
00:10:58,068 --> 00:10:59,827
AGAIN.
233
00:10:59,862 --> 00:11:01,206
WE'LL TRY TO TAKE
THE SHARP EDGES
234
00:11:01,241 --> 00:11:02,793
OFF THE MOVEMENT NOW
235
00:11:02,827 --> 00:11:05,413
AND MAKE EVERYTHING
REALLY SMOOTH.
236
00:11:05,448 --> 00:11:06,241
HERE WE GO.
237
00:11:06,275 --> 00:11:07,034
INHALE.
238
00:11:07,068 --> 00:11:09,793
REACH AS FAR FORWARD AS YOU CAN.
239
00:11:09,827 --> 00:11:11,137
THAT WILL GIVE YOU
THE CORRECT POSITION
240
00:11:11,172 --> 00:11:13,620
FOR PLANK ON THE EXHALE.
241
00:11:13,655 --> 00:11:14,655
INHALE.
242
00:11:14,689 --> 00:11:18,586
TURN TO THE RIGHT, AND EXHALE.
243
00:11:18,620 --> 00:11:21,275
LIFT THE ELBOW, THE WRIST,
AND THE FINGERTIPS.
244
00:11:21,310 --> 00:11:22,586
REACH.
245
00:11:22,620 --> 00:11:23,862
BREATHE IN.
246
00:11:23,896 --> 00:11:29,931
COME BACK TO CENTRE,
AND BREATHE OUT, LOWERING DOWN.
247
00:11:29,965 --> 00:11:33,448
INHALE TO UPWARD-FACING DOG.
248
00:11:33,482 --> 00:11:35,068
EXHALE. BEND THE KNEES.
249
00:11:35,103 --> 00:11:37,517
MOVE THROUGH CAT TO DOWN DOG.
250
00:11:37,551 --> 00:11:39,068
NOW TO SWAN LIFT.
251
00:11:39,103 --> 00:11:42,689
RIGHT KNEE COMES FORWARD
TO SIT ON YOUR RIGHT HIP.
252
00:11:42,724 --> 00:11:45,310
EXHALE, ROLLING DOWN.
253
00:11:45,344 --> 00:11:48,137
INHALE. LIFT UP.
254
00:11:48,172 --> 00:11:50,482
LIFT YOUR CHEST, AND EXHALE.
255
00:11:50,517 --> 00:11:54,827
PULL THE SPINE FORWARD
AS YOU COME TO SWAN BOW.
256
00:11:54,862 --> 00:11:56,034
TRY ONE MORE TIME.
257
00:11:56,068 --> 00:11:58,896
ROLLING, INHALE UP.
258
00:11:58,931 --> 00:12:00,172
EXHALE.
259
00:12:00,206 --> 00:12:01,620
LAY THE CHEST DOWN
ON THE THIGH NOW
260
00:12:01,655 --> 00:12:03,793
TO STAY IN SWAN BOW,
261
00:12:03,827 --> 00:12:05,448
AND BREATHE.
262
00:12:09,896 --> 00:12:12,379
GOOD, AND RELEASE.
263
00:12:12,413 --> 00:12:16,551
COME BACK TO CENTRE, ROLL UP,
264
00:12:16,586 --> 00:12:20,034
AND FIND YOUR BREATH-BODY LINK.
265
00:12:20,068 --> 00:12:23,724
THE LINKS ARE DESIGNED
TO REALLY REST THE BODY
266
00:12:23,758 --> 00:12:29,896
AND TO REGAIN THE COMPOSURE
OF THE BREATH.
267
00:12:29,931 --> 00:12:32,000
EXHALE, THE HANDS TO THE HEART,
268
00:12:32,034 --> 00:12:33,275
AND WE'RE ON THE LEFT SIDE.
269
00:12:33,310 --> 00:12:34,517
HERE WE GO.
270
00:12:34,551 --> 00:12:37,758
REACH FORWARD ON THE INHALE.
271
00:12:37,793 --> 00:12:40,448
EXHALE TO PLANK.
272
00:12:40,482 --> 00:12:44,482
TURNING TO THE LEFT SIDE,
BREATHING IN...
273
00:12:44,517 --> 00:12:45,655
EXHALE.
274
00:12:45,689 --> 00:12:49,517
LIFT THE LEFT ARM.
275
00:12:49,551 --> 00:12:52,758
INHALE BACK TO PLANK POSE.
276
00:12:52,793 --> 00:12:53,862
EXHALE DOWN.
277
00:12:53,896 --> 00:12:57,034
ELBOWS STAY
TUCKED INTO THE BODY.
278
00:12:57,068 --> 00:12:58,068
INHALE.
279
00:12:58,103 --> 00:13:01,793
PUSH THE ARMS STRAIGHT
FOR UPWARD-FACING DOG,
280
00:13:01,827 --> 00:13:05,310
AND EXHALE
TO DOWNWARD-FACING DOG.
281
00:13:05,344 --> 00:13:09,793
LEFT KNEE COMES FORWARD
TO SIT ON THE LEFT HIP.
282
00:13:09,827 --> 00:13:13,068
EXHALE, ROLLING DOWN.
283
00:13:13,103 --> 00:13:14,034
INHALE.
284
00:13:14,068 --> 00:13:17,724
TUCK YOUR CHIN
AS YOU COME ROLLING UP.
285
00:13:17,758 --> 00:13:18,379
EXHALE.
286
00:13:18,413 --> 00:13:22,034
PULL THE BODY FORWARD.
287
00:13:22,068 --> 00:13:25,758
ONE MORE TIME, BREATHING IN...
288
00:13:25,793 --> 00:13:27,517
AND BREATHING OUT.
289
00:13:27,551 --> 00:13:30,413
STAY AND BREATHE.
290
00:13:30,448 --> 00:13:32,586
RELAX YOUR SHOULDERS.
291
00:13:32,620 --> 00:13:35,379
FEEL THE STRETCH
INTO THE LEFT HIP.
292
00:13:35,413 --> 00:13:37,896
BREATHE.
293
00:13:37,931 --> 00:13:40,034
AND RELEASE.
294
00:13:40,068 --> 00:13:43,344
COME BACK TO RESTING.
295
00:13:43,379 --> 00:13:49,034
INHALE, SWINGING ON THE BREATH,
296
00:13:49,068 --> 00:13:51,724
AND EXHALE, HANDS TO THE HEART.
297
00:13:51,758 --> 00:13:55,034
WE'LL TRY
TO CLEAN THE SEQUENCE NOW
298
00:13:55,068 --> 00:13:58,344
BY MOVING WITH REAL CONFIDENCE.
299
00:13:58,379 --> 00:13:59,689
WE'RE BACK ON THE RIGHT SIDE.
300
00:13:59,724 --> 00:14:01,034
HERE WE GO.
301
00:14:01,068 --> 00:14:03,034
INHALE. REACH.
302
00:14:03,068 --> 00:14:04,137
NOW, AS YOU EXHALE,
303
00:14:04,172 --> 00:14:07,586
STRAIGHTEN THE LEGS
TO PLANK POSE.
304
00:14:07,620 --> 00:14:10,655
INHALE. TURN TO THE RIGHT.
305
00:14:10,689 --> 00:14:13,275
STACK YOUR FEET. EXHALE.
306
00:14:13,310 --> 00:14:16,206
LIFT THE RIGHT ARM.
307
00:14:16,241 --> 00:14:17,344
INHALE.
308
00:14:17,379 --> 00:14:19,931
FIND YOUR BALANCE HERE
IN PLANK POSE.
309
00:14:19,965 --> 00:14:23,620
NOW LOWER DOWN SLOWLY
IF YOU HAVE THE STRENGTH.
310
00:14:23,655 --> 00:14:24,758
GOOD.
311
00:14:24,793 --> 00:14:29,000
INHALE TO UPWARD-FACING DOG,
STRAIGHT ARMS.
312
00:14:29,034 --> 00:14:31,241
EXHALE TO DOWN DOG.
313
00:14:31,275 --> 00:14:33,620
NOW RIGHT KNEE FORWARD
FOR SWAN LIFT.
314
00:14:33,655 --> 00:14:35,931
BREATHE IN,
315
00:14:35,965 --> 00:14:40,068
AND AS YOU BREATHE OUT,
SWAN BOW.
316
00:14:40,103 --> 00:14:43,137
NOW COME TO CAT LIFT...
317
00:14:43,172 --> 00:14:47,620
AND EXHALE TO CHILD'S POSE.
318
00:14:47,655 --> 00:14:49,586
DEEPENING INTO CHILD'S POSE,
319
00:14:49,620 --> 00:14:53,000
WE COME ON TO THE FOREARMS
SLIGHTLY, LOOKING UP,
320
00:14:53,034 --> 00:14:55,724
AND AS YOU EXHALE,
LOWER THE SEAT DOWN TO THE HEELS
321
00:14:55,758 --> 00:14:57,965
AND RELAX YOUR HEAD.
322
00:14:58,000 --> 00:14:59,103
DO THAT AGAIN.
323
00:14:59,137 --> 00:15:01,344
BREATHE IN...
324
00:15:01,379 --> 00:15:03,448
AND BREATHE OUT.
325
00:15:03,482 --> 00:15:06,620
NOW REST IN CHILD'S POSE.
326
00:15:06,655 --> 00:15:08,413
BREATHE...
327
00:15:08,448 --> 00:15:12,758
WHOLE BODY RELAXING.
328
00:15:12,793 --> 00:15:13,931
PERFECT.
329
00:15:13,965 --> 00:15:17,862
COME BACK TO CENTRE.
330
00:15:17,896 --> 00:15:22,620
INHALE, THIRD EYE OPENING.
331
00:15:22,655 --> 00:15:24,344
EXHALE.
332
00:15:24,379 --> 00:15:27,655
FEEL THE WHOLE BODY.
333
00:15:27,689 --> 00:15:32,551
ONE MORE TIME, BREATHING IN...
334
00:15:32,586 --> 00:15:36,241
BREATHING OUT, AND LET'S GO.
335
00:15:36,275 --> 00:15:39,310
INHALE. REACH FORWARD.
336
00:15:39,344 --> 00:15:42,758
EXHALE.
STRAIGHTEN THE LEGS TO PLANK.
337
00:15:42,793 --> 00:15:47,310
INHALE TO THE LEFT SIDE
FOR YOUR BALANCE.
338
00:15:47,344 --> 00:15:50,482
EXHALE. LIFT THE LEFT ARM.
339
00:15:50,517 --> 00:15:52,310
VERY NICE.
340
00:15:52,344 --> 00:15:59,758
BREATHE IN, FIND PLANK POSE,
AND BREATHE OUT, LOWERING DOWN.
341
00:15:59,793 --> 00:16:05,241
INHALE TO UPWARD-FACING DOG,
SHOULDERS AWAY FROM THE EARS.
342
00:16:05,275 --> 00:16:07,896
EXHALE TO DOWN DOG.
343
00:16:07,931 --> 00:16:11,862
LEFT KNEE FORWARD
SO YOU CAN SIT ON THE LEFT HIP.
344
00:16:11,896 --> 00:16:15,172
EXHALE. PULL THE BODY FORWARD.
345
00:16:15,206 --> 00:16:18,068
FOREHEAD KISSES THE FLOOR.
346
00:16:18,103 --> 00:16:24,379
INHALE TO CAT LIFT
AND EXHALE TO CHILD'S POSE.
347
00:16:24,413 --> 00:16:27,655
INHALE, ROLLING UP.
348
00:16:27,689 --> 00:16:30,896
EXHALE, HANDS TO THE HEART,
349
00:16:30,931 --> 00:16:36,000
AND ONE LINK, BREATHING IN,
AND BREATHING OUT.
350
00:16:36,034 --> 00:16:38,172
WE'LL DO
THE WHOLE SEQUENCE AGAIN
351
00:16:38,206 --> 00:16:40,241
FOR THE LAST TIME.
352
00:16:40,275 --> 00:16:41,275
INHALE.
353
00:16:41,310 --> 00:16:45,965
REACH FORWARD,
AND EXHALE TO PLANK.
354
00:16:46,000 --> 00:16:50,034
INHALE TO YOUR RIGHT SIDE,
BREATHING IN.
355
00:16:50,068 --> 00:16:54,379
EXHALE.
REACH WITH THAT RIGHT ARM UP.
356
00:16:54,413 --> 00:16:55,620
INHALE.
357
00:16:55,655 --> 00:16:58,275
TAKE YOUR TIME IF YOU'RE STRONG
GETTING BACK TO PLANK.
358
00:16:58,310 --> 00:16:59,517
GOOD.
359
00:16:59,551 --> 00:17:02,931
EXHALE, LOWERING DOWN.
360
00:17:02,965 --> 00:17:09,689
INHALE TO UPWARD-FACING DOG,
AND EXHALE TO DOWN DOG.
361
00:17:09,724 --> 00:17:11,000
INHALE.
362
00:17:11,034 --> 00:17:19,482
RIGHT KNEE FORWARD FOR SWAN LIFT
AND EXHALE, SWAN BOW.
363
00:17:19,517 --> 00:17:21,103
INHALE TO CAT LIFT.
364
00:17:21,137 --> 00:17:23,793
THE TAIL AND HEAD ARE LIFTED.
365
00:17:23,827 --> 00:17:28,137
EXHALE TO CHILD'S POSE,
AND ROLL UP.
366
00:17:28,172 --> 00:17:30,758
BREATHE IN.
367
00:17:30,793 --> 00:17:34,275
AND WE'LL DO ONE MORE LINK
BEFORE CLOSING.
368
00:17:34,310 --> 00:17:38,448
INHALE. THIRD EYE OPEN.
369
00:17:38,482 --> 00:17:42,689
EXHALE. HANDS TO THE HEART.
370
00:17:42,724 --> 00:17:47,000
WE'LL CLOSE NOW WITH A BOW.
371
00:17:47,034 --> 00:17:50,448
COMING BACK FOR RELAXATION
AND SAVASANA.
372
00:18:05,241 --> 00:18:07,344
FIRST-RELEASE POSE--
373
00:18:07,379 --> 00:18:14,068
ARMS WRAPPED OVER THE CHEST,
FEET APART, KNEES RESTING.
374
00:18:14,103 --> 00:18:18,931
RELEASE THE ARMS
AND SEPARATE THE KNEES.
375
00:18:18,965 --> 00:18:22,172
PRESS THE TAILBONE DOWN
AS YOU BREATHE IN,
376
00:18:22,206 --> 00:18:24,896
AND AS YOU EXHALE,
PRESS THE BELLY DOWN
377
00:18:24,931 --> 00:18:28,275
AND TUCK THE TAILBONE
A LITTLE BIT.
378
00:18:28,310 --> 00:18:33,034
BREATHING IN, LIFTING UP...
379
00:18:33,068 --> 00:18:38,517
AND BREATHING OUT,
COMING BACK DOWN.
380
00:18:38,551 --> 00:18:39,862
FOUR-PART PELVIC TILT.
381
00:18:39,896 --> 00:18:41,275
LET'S TRY AGAIN.
382
00:18:41,310 --> 00:18:44,379
INHALE. ROCK FORWARD.
383
00:18:44,413 --> 00:18:47,482
AND EXHALE. ROCK BACK.
384
00:18:47,517 --> 00:18:51,103
INHALE.
ROLL UP TO BRIDGE POSE.
385
00:18:51,137 --> 00:18:53,000
AND EXHALE. ROLL DOWN SLOWLY,
386
00:18:53,034 --> 00:18:56,517
KEEPING THE TAIL TUCKED
AS LONG AS YOU CAN.
387
00:18:56,551 --> 00:18:57,620
LAST TIME.
388
00:18:57,655 --> 00:19:02,241
ROCK FORWARD AND THEN BACK.
389
00:19:02,275 --> 00:19:05,620
ROLLING UP TO BRIDGE POSE...
390
00:19:05,655 --> 00:19:08,862
AND THIS TIME WE'LL STAY
IN BRIDGE POSE.
391
00:19:08,896 --> 00:19:11,172
TUCK YOUR SHOULDERS
UNDERNEATH YOU.
392
00:19:11,206 --> 00:19:13,551
INTERLACE THE FINGERS.
393
00:19:13,586 --> 00:19:15,517
BREATHE.
394
00:19:18,241 --> 00:19:19,448
GOOD.
395
00:19:19,482 --> 00:19:22,827
NOW RELEASE THE HANDS,
SEPARATING THE SHOULDER BLADES,
396
00:19:22,862 --> 00:19:26,379
AND ROLL DOWN SLOWLY.
397
00:19:26,413 --> 00:19:28,482
BRING THE SOLES OF THE FEET
TOGETHER
398
00:19:28,517 --> 00:19:30,827
AND LET THE KNEES OPEN.
399
00:19:30,862 --> 00:19:34,793
DRAW THE HANDS ONTO THE BELLY.
400
00:19:34,827 --> 00:19:37,758
BREATHING, THE BELLY SOFT...
401
00:19:37,793 --> 00:19:39,896
LIGHT...
402
00:19:39,931 --> 00:19:44,344
CALM.
403
00:19:44,379 --> 00:19:49,000
DRAW THE KNEES TO THE CHEST NOW
AND HUG THE KNEES.
404
00:19:49,034 --> 00:19:53,620
TAILBONE HEAVY,
BACK OF THE NECK SOFT,
405
00:19:53,655 --> 00:19:56,275
AND NOW TO HAMSTRING STRETCH
ON THE RIGHT SIDE,
406
00:19:56,310 --> 00:19:58,931
THE OPPOSITE FOOT
FLAT ON THE FLOOR.
407
00:19:58,965 --> 00:20:03,620
BREATHE, THE LEG LONG.
408
00:20:03,655 --> 00:20:08,206
LIFT YOUR HEAD UP A LITTLE BIT
AND PULL THE LEG IN,
409
00:20:08,241 --> 00:20:09,931
AND LEAVING THE LEG WHERE IT IS,
410
00:20:09,965 --> 00:20:12,517
TRY TO EXTEND YOUR OPPOSITE LEG
ALONG THE FLOOR,
411
00:20:12,551 --> 00:20:15,275
RETURNING THE HEAD DOWN.
412
00:20:15,310 --> 00:20:18,620
STAY AND BREATHE.
413
00:20:18,655 --> 00:20:20,620
RELEASE TO KNEE-DOWN TWIST,
414
00:20:20,655 --> 00:20:22,517
THE RIGHT KNEE FOLDING
OVER THE BODY,
415
00:20:22,551 --> 00:20:26,068
LOOKING TO THE OPPOSITE SIDE.
416
00:20:26,103 --> 00:20:28,310
RETURN ONTO YOUR BACK
417
00:20:28,344 --> 00:20:31,206
WITH THE RIGHT ANKLE
ON THE LEFT KNEE,
418
00:20:31,241 --> 00:20:33,620
THE RIGHT HAND BETWEEN THE LEGS,
419
00:20:33,655 --> 00:20:37,758
MEETING THE LEFT HAND
WITH THE FINGERS INTERLACED.
420
00:20:37,793 --> 00:20:40,793
PULL THE KNEES GENTLY DOWN
INTO YOUR CHEST
421
00:20:40,827 --> 00:20:43,620
AND BREATHE.
422
00:20:43,655 --> 00:20:46,517
GOOD, AND CHANGE.
423
00:20:46,551 --> 00:20:48,965
THE LEFT LEG,
HAMSTRING STRETCH.
424
00:20:52,862 --> 00:20:54,206
DRAW THE HEAD UP
425
00:20:54,241 --> 00:20:57,034
AND PULL THE LEG IN
A LITTLE BIT.
426
00:20:57,068 --> 00:20:59,758
EXTEND THE OPPOSITE LEG
TO THE FLOOR
427
00:20:59,793 --> 00:21:02,379
AND REST YOUR NECK.
428
00:21:02,413 --> 00:21:06,758
BREATHE.
429
00:21:08,931 --> 00:21:10,206
AND KNEE-DOWN TWIST.
430
00:21:10,241 --> 00:21:13,000
THE LEFT KNEE FOLDS OVER,
431
00:21:13,034 --> 00:21:17,724
AND LOOKING
TO THE OPPOSITE SIDE...
432
00:21:17,758 --> 00:21:21,965
AS YOU COME BACK ONTO YOUR BACK,
GLUTEUS STRETCH,
433
00:21:22,000 --> 00:21:25,172
THE LEFT HAND BETWEEN THE LEGS
THIS TIME,
434
00:21:25,206 --> 00:21:27,413
MEETING THE RIGHT HAND,
435
00:21:27,448 --> 00:21:35,241
PULLING THE KNEES
INTO THE CHEST, BREATHING.
436
00:21:35,275 --> 00:21:38,862
AND RELEASE.
437
00:21:38,896 --> 00:21:40,896
OPEN THE HANDS.
438
00:21:40,931 --> 00:21:44,172
LET THE FEET FALL OPEN.
439
00:21:44,206 --> 00:21:49,034
FEEL ALL THE BONES
OF THE BODY...
440
00:21:49,068 --> 00:21:51,965
DROPPING,
441
00:21:52,000 --> 00:21:55,103
THE BELLY SOFTENING,
442
00:21:55,137 --> 00:21:57,448
REALLY LETTING GO.
443
00:22:03,137 --> 00:22:04,931
EMPTY...
444
00:22:09,068 --> 00:22:11,206
EMPTY...
445
00:22:18,103 --> 00:22:23,000
AND NOW, WITH ONE BREATH,
WAKE YOURSELF UP.
446
00:22:23,034 --> 00:22:24,620
BEGIN TO WIGGLE THE FINGERS.
447
00:22:24,655 --> 00:22:26,724
SQUEEZE AND RELEASE.
448
00:22:26,758 --> 00:22:29,793
DRAW YOUR HANDS TOGETHER
AND RUB THEM,
449
00:22:29,827 --> 00:22:35,034
AND CUP THE HANDS OVER THE EYES
AND WASH YOUR FACE,
450
00:22:35,068 --> 00:22:39,517
AND NOW COME BACK TO SET.
451
00:22:41,275 --> 00:22:43,172
BRING THE THUMB
AND THE INDEX FINGER TOGETHER
452
00:22:43,206 --> 00:22:46,551
AND TOUCH LIGHTLY.
453
00:22:46,586 --> 00:22:50,862
LIFT YOUR CHEST
AND DROP YOUR SHOULDERS.
454
00:22:50,896 --> 00:22:54,517
EYES SOFT, EARS OPEN.
455
00:22:54,551 --> 00:22:57,379
RELAX THE JAW.
456
00:22:57,413 --> 00:23:03,000
ALERT, CALM...
457
00:23:03,034 --> 00:23:07,206
WE'LL CLOSE HERE WTH A BOW.
458
00:23:30,965 --> 00:23:34,931
[♪♪♪]
459
00:23:37,551 --> 00:23:40,103
CAPTIONING PERFORMED BY:
460
00:23:40,137 --> 00:23:43,965
LINE 21 MEDIA SERVICES LTD.
VANCOUVER, B.C. 2005
30887
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