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.

HERE'S OUR WARM-UP.

BEGIN SITTING CROSS-LEGGED,

GROUNDING, CENTRING, BREATHING.

DRAW THE RIGHT HAND BACK BEHIND,

CROSS THE LEFT HAND OVER AND TWIST.

AND REACHING UP NOW,

INHALE BREATH,

LIFTING THE RIGHT ARM,

EXHALING DOWN DEEP INTO THE SIDE BEND

AND RELEASE.

TWIST TO THE OTHER SIDE.

EXHALE DEEPEN.

INHALE, LEFT ARM LIFTS.

AND EXHALE OVER.

GOOD.

NOW PREPARE FOR BOAT POSE.

LIFT YOUR LEGS,

AND AS YOU EXTEND THE LEGS UPWARD,

KEEP YOUR CHEST HIGH AND THE SHOULDERS DOWN.

AND RELEASE, CROSSING THE LEGS AND FOLDING FORWARD,

DRAPING THE HEAD DOWN TOWARDS THE FLOOR.

AND COMING UP,

AND WE'LL TRANSITION ON TO HANDS AND KNEES

FOR CAT ROLLING.

BREATHING IN, LIFT YOUR TAIL, LIFT THE HEAD.

AND AS YOU BREATHE OUT, TUCK YOUR TAIL.

PRESS YOUR PALMS DOWN AND LOOK BETWEEN THE LEGS.

AGAIN. INHALE TO CAT LIFT.

AND EXHALE TO CAT.

ONE LAST TIME.

BREATHING IN,

SHOULDERS AWAY FROM THE EARS,

AND BREATHING OUT,

SHOULDERS WIDE AS THE HEAD DROPS.

HOLDING HERE.

CAT POSE.

NOW TO CAT LIFT.

LIFTING YOUR TAIL,

LIFTING THE HEAD.

RELAX DOWN TO CHILD'S POSE.

WE'LL DO CAT SERIES TWO.

IF YOU DON'T KNOW IT, YOU CAN WATCH.

LET'S TRY IT.

BREATHING IN, CAT TO CAT LIFT.

AS YOU EXHALE, DOWN-FACE DOG.

TRY AGAIN.

LIFT YOUR HEELS AND COME FORWARD,

CAT TO CAT LIFT.

NOW DOWN-FACE DOG WITH THE TAIL HIGH,

THE HEAD BETWEEN THE ARMS.

LAST TIME.

CAT TO CAT LIFT, INHALE.

EXHALE TO DOWN DOG, AND WE'LL STAY AND BREATHE.

LENGTHENING, DEEPENING, AND RELEASE TO CHILD'S POSE.

ROLL UP TO HERO'S POSE,

LISTING YOUR CHEST AND DROPPING THE SHOULDERS.

AND BRING THE HANDS BACK BEHIND YOU,

INTERLACING THE FINGERS,

AND SQUEEZE THE SHOULDER BLADES TOGETHER

AS YOU LIFT YOUR CHEST.

EXHALE FORWARD,

ROLL ALONG TO THE TOP OF THE HEAD,

LIFTING YOUR TAIL.

AND NOW RELEASE OUT OF YOGA MUDRA

AND COME BACK TO HERO'S POSE.

HERO ROLL-IN.

LIFT THE CHEST AS YOU EXHALE DOWN

AND ROLL UP AS YOU BREATHE IN.

ONE LAST TIME,

EXHALING DOWN...

INHALE ROLL-UP.

LIFT YOUR CHEST AND DROP YOUR SHOULDERS,

AND BREATHE,

DRAWING THE HANDS TO THE HEART CENTRE.

WE'LL CLOSE WITH A BOW.

AND WHEN WE COME BACK, WE'LL DO THE SPRING WIND SERIES,

AND IT STARTS IN THE MIDDLE OF THE MAT,

WITH THE MAT FACING FORWARD.

THE SPRING WIND SERIES IS AN ADVANCED PRACTICE,

SO PLEASE TAKE CARE.

WE USE LOTUS AS OUR LINK.

WITH THE PALMS DOWN,

REACH THE ARMS UP AND CROSS AT THE WRISTS.

EXHALE, UNFURL THE HANDS IN CENTRE.

TRY ONE MORE TIME.

BREATHING IN...

AND BREATHING OUT.

LET'S BEGIN.

INHALE YOUR ARMS OUT TO THE SIDES.

AND EXHALE, CROUCHING DOWN.

WE'LL DEEPEN HERE.

BRING YOUR HANDS TO THE FLOOR AND LIFT THE HEELS SLIGHTLY.

AS YOU EXHALE,

DROP THE HEELS

AND BRING YOUR HANDS TO THE THIRD EYE.

TRY AGAIN.

BREATHING IN...

AND BREATHING OUT.

WE'LL STAY IN THE CROUCH NOW AND BREATHE.

IF YOUR HEELS DO NOT REACH THE FLOOR,

THEN LEAVE YOUR HANDS ON THE FLOOR.

VERY NICE.

NOW STRAIGHTEN THE LEGS AS YOU BREATHE IN,

AND AS YOU EXHALE, DROP THE HEAD DOWN.

BREATHING IN, COME ALL THE WAY UP TO CENTRE,

TOUCHING THE PALMS,

AND EXHALE, HANDS TO THE HEART.

LOTUS LINK DOWN, BREATHING IN.

PALMS FACE OUT AND THE WRISTS CROSS.

EXHALE, UNFURLING.

TRY AGAIN.

BREATHING IN...

BREATHING OUT.

GOOD. ONE MORE TIME.

THIS TIME, BRING THE HANDS JUST TO THE HEART CENTRE...

AND REACH OUT AS YOU BREATHE IN.

AS YOU BREATHE OUT,

FLOATING DOWN.

NOW WATCH THE ROLL-BACK.

SUPPORT YOUR LOW BACK AS YOU ROLL...

AND STAY FOR THE EXHALE BREATH.

AND ON THE INHALE BREATH,

YOU ROLL FORWARD

WITH THE RIGHT LEG EXTENDED FOR HEAD TO KNEE POSE.

BREATHE IN AND LIFT YOUR CHEST.

AND AS YOU BREATHE OUT, DRAW THE HAND ACROSS THE LEG,

AND PERHAPS ALL THE WAY TO THE FOOT.

TRY AGAIN.

BREATHE IN, LIFTING YOUR CHEST,

AND EXHALE, TUCK THE CHIN,

AND REACH OFF THE BACK OF THE HEAD.

NOW STAY AND BREATHE IN HEAD TO KNEE POSE,

REALLY DROPPING THE LEFT BUTTOCKS DOWN

AND FEELING THE BACK LONG.

WATCH OR FOLLOW.

ROLL BACK AS YOU BREATHE IN, HANDS ON TO THE LOW BACK.

GOOD. NOW ROLL FORWARD,

AND WE COME ALL THE WAY TO THE FEET THIS TIME,

PUSHING OFF WITH THE HANDS,

AND DROPPING THE HEAD AS YOU EXHALE.

INHALE UP.

EXHALE. CIRCLE THE HANDS TO THE HEART.

LOTUS LINK.

BREATHING IN, CROSSING AT THE WRISTS,

AND BREATHING OUT, UNFURLING.

AS WE LEARN THE SEQUENCE,

STAY SOFT, BE GENTLE WITH YOURSELF.

ONE LAST TIME.

THIS TIME, THE HANDS ARE JUST AT THE HEART,

AND HERE WE GO.

BREATHE IN AND OPEN THE HEART.

EXHALE, COMING DOWN TO THE CROUCH,

WITH THE HANDS AT THE THIRD EYE.

NOW ROLL BACK, BREATHING IN.

HOLD FOR THE EXHALE BREATH.

INHALE, COME FORWARD,

THE LEFT LEG EXTENDED AND THE RIGHT KNEE BENT.

GOOD. HEAD TO KNEE POSE.

INHALE AND LIFT YOUR CHEST.

EXHALE,

THE RIGHT HAND COMES ACROSS TO THE FOOT IF YOU CAN REACH.

AND TRY AGAIN LIFTING.

THIS TIME, CONCENTRATE ON LENGTHENING THE SPINE.

STAY AND BREATHE.

GOOD. PREPARE FOR ROLL-BACK.

THE HANDS COME BACK BEHIND YOU.

AND SUPPORT YOURSELF AS YOU ROLL.

STAY FOR THE EXHALE BREATH.

AND COMING BACK TO CENTRE,

PUSHING OFF TO STAND UP,

LIFT YOUR HIPS.

EXHALE, DROP THE HEAD.

GOOD.

REACH UP ON THE INHALE BREATH, PALMS TOUCH.

EXHALE TO NAMASTE.

AND NOW LOTUS,

INHALING UP TO CROSS THE WRISTS

AND EXHALING, THE HANDS COME DOWN AND IN.

AND UNFURL.

AGAIN.

TRY TO MOVE FROM YOUR CENTRE, FROM YOUR CORE.

LAST TIME, BREATHING IN.

AND THE HANDS JUST TO THE HEART TO BEGIN.

BREATHING IN, OPEN THE ARMS.

BREATHING OUT, FLOATING DOWN TO YOUR CROUCH.

NOW THE ROLL-BACK, WITH CARE.

HOLD.

AND ROLL FORWARD.

THE RIGHT LEG EXTENDED,

WE COME BACK TO HEAD TO KNEE POSE

WITH YOUR EXHALE BREATH.

NOW WE CONTINUE.

DRAW YOUR LEFT FOOT IN AND TWIST TO YOUR LEFT--

SAGE TWIST.

TRY AGAIN.

INHALE, FACE FORWARD,

AND DEEPEN INTO THE TWIST

BY PULLING THE BELLY INTO THE SPINE.

TRY AGAIN.

THIS TIME, IF YOU CAN, CROSS THE ELBOW OVER THE KNEE,

AND THAT'S A VERY DEEP TWIST.

GOOD.

AND RELEASE OUT OF THE POSE, PREPARING TO ROLL BACK.

BREATHE IN.

STAY FOR YOUR EXHALE BREATH.

AND THE INHALE BREATH,

WE COME BACK TO STANDING

BY PUSHING OFF, LIFTING YOUR HIPS.

AND EXHALE, DROP YOUR HEAD DOWN.

INHALE ALL THE WAY UP...

AND EXHALE TO NAMASTE.

INHALE, PALMS FACE OUT.

CROSS YOUR WRISTS.

EXHALE, UNFURL THE LOTUS FLOWER.

TRY AGAIN.

THIS TIME, JUST TO THE HEART.

INHALE UP

AND EXHALE HANDS TO THE HEART CENTRE

TO OPEN WITH YOUR INHALE BREATH.

EXHALING, FLOATING DOWN, HANDS TO THE THIRD EYE.

INHALE, ROLL BACK.

HOLDING FOR THE EXHALE.

INHALE, LEFT LEG EXTENDS FORWARD.

AND EXHALE, HEAD TO KNEE POSE.

GOOD.

NOW DRAW THE RIGHT KNEE UP,

AND WE'LL TWIST TO THE RIGHT, EXHALING INTO THE TWIST.

INHALE, FACE FORWARD, LIFT YOUR CHEST,

AND TRY AGAIN WITH THE TWIST,

KEEPING THE BACK AS STRAIGHT AS YOU CAN.

GOOD. ONE MORE TIME.

BREATHE IN,

AND CROSS THE ELBOW OVER IF YOU CAN,

AND TWIST DEEPER.

ATTEMPT A STRAIGHT BACK AS WE HOLD HERE,

USING YOUR BACK HAND TO LIFT.

RELEASE AND ROLL BACK, BREATHING IN...

AND BREATHE OUT WHERE YOU ARE.

NOW INHALE, ROLL FORWARD,

AND PUSH YOUR HANDS INTO THE FLOOR

TO LIFT YOUR HIPS.

EXHALE, DROP YOUR HEAD.

INHALE ALL THE WAY UP, TOUCHING THE PALMS.

AND EXHALE TO NAMASTE.

BREATHING IN...

AND BREATHING OUT.

AGAIN, INHALE UP...

AND THIS TIME,

THE HANDS JUST TO THE HEART CENTRE

TO CONTINUE.

INHALE.

REACH THE CHEST. OPEN.

AND EXHALE, FLOATING DOWN.

NOW ROLL BACK. BE CAREFUL.

HOLD.

AND ROLLING FORWARD,

YOUR RIGHT LEG EXTENDED,

EXHALE TO HEAD TO KNEE POSE.

INHALE, DRAW THE KNEE UP, PLACING THE FOOT DOWN.

EXHALE, INTO YOUR TWIST.

BREATHE IN.

LIFT YOUR LEFT ARM,

AND BRING THE ARM

ON THE INSIDE OF THE LEG AND FORWARD,

AND WRAP THE ARM AROUND THE LEG.

GOOD.

INHALE. LIFT THE CHEST.

AND AS YOU EXHALE,

TRY TO STRAIGHTEN YOUR BACK AND PULL THE CHIN IN.

TRY AGAIN.

BREATHING IN...

AND BREATHING OUT.

STAY IN THIS VARIATION OF SAGE POSE AND BREATHE.

THE HANDS EVENTUALLY

WILL BE ABLE TO CLASP BEHIND YOU,

AND IF NOT, NO PROBLEM.

ROLL BACK NOW. INHALE...

STAYING FOR THE EXHALE.

NOW USE YOUR HANDS TO PUSH OFF HERE

AS YOU ROLL FORWARD.

LIFT YOUR TAIL.

AND EXHALE, DROP THE HEAD DOWN.

BREATHE IN. COME UP.

AND EXHALE TO NAMASTE.

THE PACE IS FAIRLY RAPID,

SO TWO IN WITH A BREATH...

AND STAY CALM.

TRY AGAIN.

HANDS TO THE HEART CENTRE.

HERE WE GO.

INHALE, REACHING OPEN,

AND EXHALE, FLOATING DOWN, HANDS TO THE THIRD EYE.

ROLL BACK. INHALE.

EXHALE. STAY.

INHALE. ROLL FORWARD. YOUR LEFT LEG IS STRAIGHT.

AND EXHALE, HEAD TO KNEE POSE.

INHALE. THE RIGHT FOOT COMES IN

AS YOU CROSS OVER WITH THE LEFT ARM TO TWIST.

NOW YOUR RIGHT ARM LIFTS.

UP AND FORWARD.

WRAP THE ARM AROUND THE KNEE AND DEEPEN INTO THIS VARIATION.

AS YOU BREATHE IN,

LIFT YOUR CHEST,

TRY TO STRAIGHTEN YOUR BACK,

AND AS YOU BREATHE OUT,

TUCK YOUR CHIN IN AND MAKE THE NECK LONG.

ROLL BACK NOW. BREATHE IN.

HOLD.

INHALE, ROLL FORWARD,

PUSHING OFF, LIFTING YOUR TAIL.

AND EXHALE, DROP THE HEAD DOWN.

INHALE ALL THE WAY UP, PALMS TOUCH,

AND EXHALE TO NAMASTE.

LOTUS. BREATHE IN.

AND UNFURL...

GOOD.

ONE MORE TIME.

THIS TIME,

THE HANDS JUST TO THE HEART CENTRE.

AND HERE WE GO.

INHALE. REACH OPEN.

AND EXHALE DOWN TO A FULL CROUCH.

INHALE, ROLL BACK.

AND EXHALE, HOLD.

WE'RE ON THE RIGHT SIDE.

HERE WE GO.

INHALE, THE RIGHT LEG EXTENDED, THE LEFT KNEE BENT.

EXHALE, HEAD TO KNEE.

INHALE, CHANGE.

EXHALE, TWIST.

INHALE, DRAW YOUR LEFT ARM FORWARD.

ON THE INSIDE OF THE KNEE,

THE PALM TURNS DOWN TO WRAP AROUND.

ROLL BACK AS YOU BREATHE IN.

HOLD FOR THE EXHALE BREATH.

AND NOW TO THE LEFT SIDE.

THE LEFT LEG EXTENDS FOR HEAD TO KNEE POSE,

EXHALE INTO THE POSE.

INHALE TO YOUR TWIST,

TWISTING TO THE RIGHT ON THE EXHALE BREATH.

NOW THE RIGHT ARM LIFTS

AND WRAPS AROUND YOUR RIGHT KNEE,

EXHALING WHERE YOU ARE.

INHALE TO ROLL-BACK.

STAY FOR THE EXHALE BREATH.

FORWARD YOU COME,

PUSHING OFF THIS TIME...

AND EXHALE, DROP YOUR HEAD DOWN.

ALL THE WAY UP, BREATHE IN, AND BREATHE OUT.

GOOD. RESTING ON THE BREATH NOW.

THIS IS A VERY CHALLENGING SEQUENCE.

WE HAVE ONE MORE CHANCE TO GIVE IT A TRY.

HERE WE GO.

BREATHE IN,

AND OPEN YOUR CHEST AND ARMS AND EYES AND HEART.

EXHALE, FLOATING DOWN, HANDS TO THE THIRD EYE.

ROLL BACK.

AND PAUSE.

RIGHT SIDE FIRST, HERE WE GO.

INHALE, RIGHT LEG IS STRAIGHT.

EXHALE, HEAD TO KNEE.

INHALE, BEND YOUR LEFT KNEE.

AND TWIST TO THE LEFT.

BREATHE IN, THE LEFT ARM LIFTS.

REACH FORWARD AND DOWN

AND EXHALE INTO THE POSE.

AND ROLL BACK, BREATHING IN.

STAY FOR THE EXHALE BREATH.

FORWARD TO TRY YOUR LEFT SIDE.

LEFT LEG EXTENDED,

THE RIGHT HAND CROSSES OVER, HEAD TO KNEE POSE.

NOW THE TWIST, TWISTING TO THE RIGHT.

RIGHT ARM LIFTS.

FORWARD WRAP.

EXHALE, PULL YOUR CHIN IN SLIGHTLY.

ROLL BACK AND BREATHE IN.

AND HOLD.

ALL THE WAY FORWARD.

PUSH OFF TO STAND.

EXHALE, THE HEAD DOWN.

BREATHE IN.

UP.

AND BREATHE OUT, HANDS TO THE HEART.

ONE LINK ONLY.

INHALE.

EXHALE, HANDS UNFURLING...

NOW TO PRAYER POSTURE TO CLOSE WITH A BOW.

LAYING ON YOUR BACK,

WITH THE FEET APART AND THE KNEES TOGETHER,

AND THE ARMS WRAPPED ACROSS THE CHEST,

RELAXING THE WHOLE BODY,

RELEASE YOUR ARMS NOW,

AND SEPARATE THE KNEES,

BRINGING THE FEET IN FOR FOUR-PART PELVIC TILT.

INHALE.

PRESS YOUR TAILBONE DOWN AND LIFT YOUR BELLY.

AND AS YOU EXHALE, PRESS THE BELLY DOWN.

INHALE, ROLL UP TO BRIDGE POSE.

AND EXHALE AND ROLLING DOWN.

TRY AGAIN.

INHALE, ROCKING FORWARD, TAILBONE PRESSES INTO THE FLOOR.

EXHALE, PRESS YOUR BELLY DOWN.

INHALE, ROLL UP.

AND AS YOU EXHALE, COME ROLLING DOWN.

TRY ONE MORE TIME,

BREATHING IN...

AND BREATHING OUT.

INHALE, PEELING THE SPINE OFF THE FLOOR,

AND THIS TIME, WE'LL STAY.

ROCK THE SHOULDERS TOGETHER.

TRY TO LIFT YOUR CHEST.

PRESS YOUR KNEES FORWARD AND THE FEET DOWN.

GOOD.

AND RELEASE.

SEPARATE THE HANDS AND THE SHOULDERS,

AND THEN COME DOWN SLOWLY,

KEEPING YOUR TAILBONE TUCKED TILL THE LAST MINUTE.

PERFECT.

NOW THE SOLES OF THE FEET TOGETHER

AND THE KNEES OPEN,

AND THE HANDS ON THE BELLY.

BREATHING...

GOOD.

AND DRAW YOUR KNEES INTO THE CHEST NOW

FOR APANASANA, OR KNEES TO CHEST POSE.

BREATHE.

GOOD.

RIGHT LEG HAMSTRING STRETCH NOW.

LENGTHEN THROUGH THE BACK OF THE RIGHT LEG.

LIFT YOUR HEAD UP TO DRAW THE LEG IN SLIGHTLY.

THEN RELAX THE HEAD DOWN

AND EXTEND THE OPPOSITE LEG ALONG THE FLOOR.

BREATHE.

AND RELEASE TO KNEE-DOWN TWIST.

RIGHT KNEE FOLDS OVER THE BODY,

AND THE HEAD LOOKS TO THE OPPOSITE SIDE...

RELAXING TO THE BACK WITH YOUR BREATH.

GOOD. CHANGE.

THE RIGHT ANKLE ON THE LEFT KNEE NOW,

YOUR RIGHT HAND BETWEEN THE LEGS MEETING THE LEFT HAND

TO PULL THE KNEES DOWN GENTLY.

GOOD.

AND RELEASE.

LEFT LEG HAMSTRING STRETCH.

LIFT YOUR HEAD UP

AND PULL THE LEG IN EVER SO SLIGHTLY.

NOW AS YOU RELEASE THE LEG DOWN TO THE FLOOR,

RETURN YOUR HEAD TO THE FLOOR AS WELL.

STAY AND BREATHE.

PERFECT.

RELEASE INTO KNEE-DOWN TWIST.

THE KNEE FOLDS OVER THE BODY...

AND YOU WILL PULL THE HEAD

AND RELAX THE HEAD TO THE OPPOSITE SIDE.

GOOD.

THE LEFT ANKLE ON THE RIGHT KNEE

WITH THE LEFT HAND BETWEEN THE LEGS,

MEETING THE RIGHT HAND...

FINGERS INTERLACED AND PULLING IN.

BREATHING.

AND RELEASE NOW TO SAVASANA,

EXTENDING THE LEGS

AND LETTING THE FEET FALL OPEN

AND TURNING THE PALMS OPEN.

AND DROPPING BACK.

LETTING GO.

THE WHOLE BODY SINKING.

ALL THE RESPONSIBILITY OF YOUR LIFE.

DROPPING OUT OF THE BODY...

AND INTO THE EARTH.

LETTING GO.

RELEASE.

EFFORTLESS CALM.

WEIGHTLESS.

EMPTY.

AND WITH ONE BREATH, WAKE YOURSELF UP,

WIGGLING THE FINGERS AND THE TOES

AND BRINGING THE HANDS TOGETHER TO RUB THEM BRISKLY.

THEN BRING YOUR HANDS TO YOUR EYES

AND WASH YOUR FACE,

AND COME BACK TO SIT,

WELCOMING THIS NEW BODY, THIS BREATH.

LET'S BRING THE RIGHT HAND TO FACE OUT TO THE WORLD

AND THE LEFT HAND, THE PALM UP--

THE GESTURE OF NO FEAR--

GIVING AND RECEIVING EQUALLY, BALANCED,

IN HARMONY WITH NATURE.

OUR INTELLECT TELLS US THAT WE ARE SEPARATE.

OUR DEEPEST NATURE KNOWS NO SUCH THING.

NAMASTE.