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1
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IN NAMASTE YOGA,
2
00:00:09,896 --> 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 --> 00:00:39,793
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:39,827 --> 00:00:41,965
LET'S BEGIN WITH A WARM-UP,
13
00:00:42,000 --> 00:00:45,000
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:45,034 --> 00:00:47,586
AWAKENING WITH BREATH.
15
00:00:59,689 --> 00:01:03,724
WE'LL BEGIN THE WARM-UP
SITTING WITH THE LEGS EXTENDED.
16
00:01:03,758 --> 00:01:05,793
BRING THE HANDS BACK BEHIND YOU,
17
00:01:05,827 --> 00:01:07,413
BENDING THE ELBOWS
18
00:01:07,448 --> 00:01:10,068
AND DRAWING THE CHIN
DOWN TO THE CHEST.
19
00:01:10,103 --> 00:01:11,931
GOOD. INHALE.
20
00:01:11,965 --> 00:01:15,379
FLEX YOUR FEET,
STRAIGHTEN THE ARMS, AND LIFT.
21
00:01:15,413 --> 00:01:17,000
EXHALE.
22
00:01:17,034 --> 00:01:20,206
RELAX THE FEET, BEND THE ELBOWS,
AND BRING THE CHIN DOWN.
23
00:01:20,241 --> 00:01:23,034
SAME THING AGAIN.
24
00:01:23,068 --> 00:01:25,551
EXHALE CONTRACT.
25
00:01:25,586 --> 00:01:26,827
ONE LAST TIME.
26
00:01:26,862 --> 00:01:29,310
FLEX THE FEET AS YOU LIFT.
27
00:01:29,344 --> 00:01:32,241
RELAX THE FEET AS YOU CONTRACT.
28
00:01:32,275 --> 00:01:33,413
GOOD.
29
00:01:33,448 --> 00:01:34,413
NOW LIFT THE CHEST,
30
00:01:34,448 --> 00:01:37,034
AND THIS TIME,
WALK THE HANDS FORWARD.
31
00:01:37,068 --> 00:01:40,172
AND THE RELEASE THE BUTTOCKS,
ROCKING SIDE TO SIDE.
32
00:01:40,206 --> 00:01:41,793
INHALE. LIFT THE ARMS.
33
00:01:41,827 --> 00:01:44,068
EXHALE.
CONTRACT, FLEXING YOUR FEET.
34
00:01:44,103 --> 00:01:45,931
ARMS FORWARD.
35
00:01:45,965 --> 00:01:47,172
NOW GO FORWARD
36
00:01:47,206 --> 00:01:50,068
WITH THE INDEX FINGERS
POINTING WAY IN FRONT OF YOU.
37
00:01:50,103 --> 00:01:52,862
EXHALE
AND LIFT THE WHOLE PIECE UP.
38
00:01:52,896 --> 00:01:53,862
AGAIN.
39
00:01:53,896 --> 00:01:56,206
BREATHING IN, SHOULDERS DOWN.
40
00:01:56,241 --> 00:01:58,551
BREATHING OUT, CONTRACT.
41
00:01:58,586 --> 00:02:00,965
POINT THE TOES
AS YOU GO FORWARD.
42
00:02:01,000 --> 00:02:02,758
INHALE.
43
00:02:02,793 --> 00:02:05,034
AND EXHALE,
LIFT THE WHOLE PIECE UP.
44
00:02:05,068 --> 00:02:06,448
ONE LAST TRY.
45
00:02:06,482 --> 00:02:08,413
BREATHING IN.
46
00:02:08,448 --> 00:02:11,793
FLEX THE FEET AS YOU CONTRACT.
47
00:02:11,827 --> 00:02:13,034
POINT THE FEET
48
00:02:13,068 --> 00:02:15,655
AS YOU COME FORWARD
ON THE INHALE.
49
00:02:15,689 --> 00:02:17,758
AND EXHALE, LIFTING.
50
00:02:17,793 --> 00:02:21,655
WE'LL STAY AND BREATHE.
51
00:02:21,689 --> 00:02:25,000
NOW WE'LL TRY THE WHOLE SEQUENCE
IN ANOTHER POSTURE.
52
00:02:25,034 --> 00:02:26,827
RELEASE THE ARMS DOWN
53
00:02:26,862 --> 00:02:28,931
AND BRING
THE SOLES OF THE FEET TOGETHER
54
00:02:28,965 --> 00:02:31,068
IN A WIDE BOUND ANGLE POSE.
55
00:02:31,103 --> 00:02:32,344
LET'S TRY.
56
00:02:32,379 --> 00:02:35,034
INHALE. LIFT THE ARMS.
57
00:02:35,068 --> 00:02:37,793
EXHALE. CONTRACT.
58
00:02:37,827 --> 00:02:39,862
FORWARD YOU GO ON THE INHALE.
59
00:02:39,896 --> 00:02:42,586
THE HEAD COMES
JUST BELOW THE ELBOWS,
60
00:02:42,620 --> 00:02:45,137
AND EXHALE, LIFTING UP.
61
00:02:45,172 --> 00:02:46,448
AGAIN.
62
00:02:46,482 --> 00:02:49,379
INHALE. SHOULDERS DOWN THE BACK.
63
00:02:49,413 --> 00:02:52,310
EXHALE. CONTRACT.
64
00:02:52,344 --> 00:02:53,310
INHALE.
65
00:02:53,344 --> 00:02:56,206
SHIVA MUDRA IS THE HAND POSTURE.
66
00:02:56,241 --> 00:02:58,586
EXHALE, COMING UP.
67
00:02:58,620 --> 00:03:02,655
PERFECT. ONE LAST TRY.
68
00:03:02,689 --> 00:03:05,551
EXHALE. DIP THE HEAD DOWN.
69
00:03:05,586 --> 00:03:07,413
NOW MOVE
THE WEIGHT OF THE BODY FORWARD
70
00:03:07,448 --> 00:03:10,448
AS YOU BREATHE IN
AND BREATHE OUT.
71
00:03:10,482 --> 00:03:12,551
LIFT.
72
00:03:12,586 --> 00:03:14,034
WE'LL STAY AND BREATHE.
73
00:03:14,068 --> 00:03:16,103
FEEL THE STRENGTH OF THE BODY,
74
00:03:16,137 --> 00:03:20,827
BUTTOCKS BONES PRESSING DOWN,
LIFTING THROUGH THE SPINE.
75
00:03:20,862 --> 00:03:21,965
RELEASE,
76
00:03:22,000 --> 00:03:23,103
AND LET'S TRY IT
77
00:03:23,137 --> 00:03:26,241
WITH THE LEGS EXTENDED
TO THE SIDE.
78
00:03:26,275 --> 00:03:27,827
SAME SEQUENCE.
79
00:03:27,862 --> 00:03:31,068
BREATHING IN, CONTRACT BACK.
80
00:03:31,103 --> 00:03:32,965
NOW CAREFUL AS YOU GO FORWARD.
81
00:03:33,000 --> 00:03:34,965
NOT TOO FAR.
82
00:03:35,000 --> 00:03:38,137
EXHALE. LIFT THE WHOLE PIECE UP.
83
00:03:38,172 --> 00:03:42,103
BREATHING IN,
SHOULDERS COME DOWN.
84
00:03:42,137 --> 00:03:45,103
BREATHING OUT, CONTRACT BACK.
85
00:03:45,137 --> 00:03:48,068
BREATHING IN, FORWARD.
86
00:03:48,103 --> 00:03:50,620
AND BREATHING OUT, LIFT UP.
87
00:03:50,655 --> 00:03:52,862
ONE LAST TRY.
88
00:03:52,896 --> 00:03:55,137
SHOULDERS DOWN THE BACK.
89
00:03:55,172 --> 00:03:59,000
NOW AS YOU CONTRACT,
FEEL THE SHOULDERS WIDE.
90
00:03:59,034 --> 00:04:02,965
FORWARD,
HEAD JUST BELOW THE ELBOWS.
91
00:04:03,000 --> 00:04:05,862
KEEP THE HEAD BETWEEN THE ARMS
AS YOU LIFT.
92
00:04:05,896 --> 00:04:07,793
WE'LL STAY HERE AND BREATHE.
93
00:04:07,827 --> 00:04:11,000
EXTEND THROUGH
ALL POINTS OF THE BODY.
94
00:04:13,172 --> 00:04:15,724
AND RELEASE.
95
00:04:15,758 --> 00:04:20,034
BRING THE SOLES OF THE FEET
TOGETHER FOR BOUND ANGLE POSE.
96
00:04:20,068 --> 00:04:22,586
THE HANDS CLASP
UNDERNEATH THE FEET,
97
00:04:22,620 --> 00:04:28,482
LIFTING THE CHEST,
DROPPING THE SHOULDERS.
98
00:04:28,517 --> 00:04:29,931
NOW LET'S COME
ONTO HANDS AND KNEES
99
00:04:29,965 --> 00:04:32,827
FOR SOME CAT ROLLING.
100
00:04:32,862 --> 00:04:37,103
AS YOU BREATHE IN,
LIFT YOUR TAIL AND THE HEAD.
101
00:04:37,137 --> 00:04:38,379
AS YOU BREATHE OUT,
102
00:04:38,413 --> 00:04:39,724
TUCK THE TAIL,
103
00:04:39,758 --> 00:04:41,034
PRESS YOUR BONES DOWN.
104
00:04:41,068 --> 00:04:42,551
DROP THE HEAD.
105
00:04:42,586 --> 00:04:43,931
AGAIN.
106
00:04:43,965 --> 00:04:46,379
INHALE. CAT LIFT.
107
00:04:46,413 --> 00:04:49,413
EXHALE. CAT.
108
00:04:49,448 --> 00:04:52,482
AGAIN.
109
00:04:52,517 --> 00:04:54,137
LAST EXHALE TO CAT.
110
00:04:54,172 --> 00:04:56,413
WE'LL STAY AND BREATHE.
111
00:04:56,448 --> 00:04:59,310
KEEP LIFTING THE BELLY
UP INTO THE SPINE
112
00:04:59,344 --> 00:05:02,517
WITH THE BACK OF THE NECK
RELEASED.
113
00:05:02,551 --> 00:05:03,517
GOOD.
114
00:05:03,551 --> 00:05:05,586
CHANGE TO CAT LIFT.
115
00:05:05,620 --> 00:05:09,482
NOW TRY TO RELAX
INTO THE SADDLE OF THE LOW BACK.
116
00:05:09,517 --> 00:05:12,241
GOOD.
117
00:05:12,275 --> 00:05:15,586
AND RELEASE TO CHILD'S POSE.
118
00:05:15,620 --> 00:05:19,172
RELAX THE BACK OF THE NECK,
THE FOREHEAD DRAPING DOWN.
119
00:05:19,206 --> 00:05:22,206
RELEASE THE ARMS.
120
00:05:22,241 --> 00:05:25,551
ROLL UP INTO HERO'S POSE NOW.
121
00:05:25,586 --> 00:05:27,862
AND WE'LL CLOSE OUR WARM-UP
122
00:05:27,896 --> 00:05:32,000
BRINGING THE HANDS
TO THE HEART CENTRE AND BOWING.
123
00:05:33,586 --> 00:05:36,689
NEXT IS A STANDING SEQUENCE
WHICH STARTS IN A WIDE STANCE.
124
00:05:46,206 --> 00:05:47,413
THE DOVE SEQUENCE
125
00:05:47,448 --> 00:05:50,689
USES SUN-MOON
AS OUR BREATH-BODY LINK.
126
00:05:50,724 --> 00:05:53,137
EXHALE THE HANDS
DOWN THROUGH CENTRE.
127
00:05:53,172 --> 00:05:54,965
BREATHE IN AND LIFT AND LOOK UP.
128
00:05:55,000 --> 00:05:56,172
REACH.
129
00:05:56,206 --> 00:05:57,206
EXHALE.
130
00:05:57,241 --> 00:05:59,379
SLIDE THE HANDS DOWN.
131
00:05:59,413 --> 00:06:00,413
GOOD.
132
00:06:00,448 --> 00:06:02,241
ONE MORE INHALE UP,
133
00:06:02,275 --> 00:06:04,793
AND THIS TIME,
WE TAKE A FORWARD FOLD.
134
00:06:04,827 --> 00:06:08,034
EXHALE THE ARMS OUT TO THE SIDE
TO COME DOWN.
135
00:06:08,068 --> 00:06:10,586
NOW INHALE, BEND YOUR KNEES,
136
00:06:10,620 --> 00:06:12,137
AND AS YOU EXHALE,
137
00:06:12,172 --> 00:06:14,275
STRAIGHTEN THE LEGS
AND LIFT THE TAIL.
138
00:06:14,310 --> 00:06:15,724
DROP YOUR HEAD.
139
00:06:15,758 --> 00:06:17,034
TRY AGAIN.
140
00:06:17,068 --> 00:06:20,034
BREATHING IN, BENDING THE KNEES.
141
00:06:20,068 --> 00:06:21,137
AND BREATHING OUT,
142
00:06:21,172 --> 00:06:23,310
STRAIGHTENING THE LEGS
AND DROPPING THE HEAD,
143
00:06:23,344 --> 00:06:27,000
DEEPENING INTO THE POSE
TO STAY AND BREATHE.
144
00:06:29,034 --> 00:06:30,413
GOOD.
145
00:06:30,448 --> 00:06:32,034
AND RELEASE.
146
00:06:32,068 --> 00:06:34,586
COME UP WITH A FLAT BACK,
THE ARMS OUT TO THE SIDE,
147
00:06:34,620 --> 00:06:36,344
AND LIFT.
148
00:06:36,379 --> 00:06:39,413
AND EXHALE,
CIRCLE THE HANDS TO NAMASTE.
149
00:06:39,448 --> 00:06:40,586
SUN-MOON.
150
00:06:40,620 --> 00:06:41,758
DOWN TO GO UP.
151
00:06:41,793 --> 00:06:43,827
BREATHING IN.
152
00:06:43,862 --> 00:06:44,965
EXHALE.
153
00:06:45,000 --> 00:06:47,379
SLIDE THE HANDS DOWN.
154
00:06:47,413 --> 00:06:48,689
AGAIN.
155
00:06:48,724 --> 00:06:50,482
INHALE UP.
156
00:06:50,517 --> 00:06:51,620
GOOD.
157
00:06:51,655 --> 00:06:53,275
LEARNING TO TRUST IN THE BREATH.
158
00:06:53,310 --> 00:06:56,517
THERE'S SO MUCH FREEDOM
TO EXPRESS YOURSELF THERE.
159
00:06:56,551 --> 00:06:58,482
HERE WE GO.
160
00:06:58,517 --> 00:07:03,517
EXHALE TO YOUR FORWARD FOLD.
161
00:07:03,551 --> 00:07:06,137
NOW WALK YOUR HANDS FORWARD,
162
00:07:06,172 --> 00:07:07,275
AND AS YOU EXHALE,
163
00:07:07,310 --> 00:07:08,758
PRESS YOUR TAILBONE BACK
164
00:07:08,793 --> 00:07:11,724
AND BRING THE HEAD
JUST BETWEEN THE ARMS.
165
00:07:11,758 --> 00:07:14,724
DEEPENING, COME FORWARD,
166
00:07:14,758 --> 00:07:16,034
AND AS YOU EXHALE,
167
00:07:16,068 --> 00:07:17,551
LIFT YOUR TAIL HIGHER
168
00:07:17,586 --> 00:07:19,862
AND DROP THE WEIGHT
INTO THE FEET.
169
00:07:19,896 --> 00:07:21,655
TRY AGAIN.
170
00:07:21,689 --> 00:07:26,413
DEEPENING INTO
THE VARIATION OF DOWN-FACE DOG.
171
00:07:26,448 --> 00:07:27,551
GOOD.
172
00:07:27,586 --> 00:07:29,034
NOW WE'LL STAY AND BREATHE.
173
00:07:29,068 --> 00:07:31,034
KEEP YOUR ARMS REALLY STRAIGHT
174
00:07:31,068 --> 00:07:35,448
AND FEEL THE WEIGHT
ALL THE WAY AROUND THE FEET.
175
00:07:35,482 --> 00:07:37,448
NOW WALK YOUR HANDS BACK,
176
00:07:37,482 --> 00:07:39,517
LIFTING THE HEAD SLIGHTLY,
177
00:07:39,551 --> 00:07:42,896
AND EXHALE
INTO THE FORWARD FOLD.
178
00:07:42,931 --> 00:07:44,586
INHALE UP.
179
00:07:44,620 --> 00:07:47,275
TOUCH YOUR PALMS TOGETHER.
180
00:07:47,310 --> 00:07:48,586
AND EXHALE.
181
00:07:48,620 --> 00:07:50,482
WE'RE BACK TO CENTRE.
182
00:07:50,517 --> 00:07:54,068
SUN-MOON LINK NOW,
RESTING ON THE BREATH.
183
00:07:54,103 --> 00:07:56,896
OUR PRACTICE
IS AN OPPORTUNITY TO FEEL.
184
00:07:56,931 --> 00:08:00,586
TRY NOT TO FIGHT WITH YOUR BODY.
185
00:08:00,620 --> 00:08:02,655
BREATHING IN, LIFT.
186
00:08:02,689 --> 00:08:05,896
AND BREATHING OUT,
LENGTHEN THE SPINE.
187
00:08:05,931 --> 00:08:07,827
GOOD.
LET'S CONTINUE THE SEQUENCE.
188
00:08:07,862 --> 00:08:09,655
INHALE UP.
189
00:08:09,689 --> 00:08:11,793
AS YOU EXHALE,
PRESS THE TAILBONE BACK,
190
00:08:11,827 --> 00:08:15,241
THE ARMS OUT TO THE SIDE.
191
00:08:15,275 --> 00:08:18,413
NOW WALKING THE HANDS FORWARD
ON THE INHALE BREATH,
192
00:08:18,448 --> 00:08:23,000
AND EXHALE,
PRESSING INTO DOWN-FACE DOG.
193
00:08:23,034 --> 00:08:25,620
WALK YOUR HANDS BACK
AS YOU BREATHE IN.
194
00:08:25,655 --> 00:08:29,103
EXHALE TO A FORWARD FOLD.
195
00:08:29,137 --> 00:08:29,965
GOOD.
196
00:08:30,000 --> 00:08:31,448
NOW LIFT THE RIGHT ARM UP.
197
00:08:31,482 --> 00:08:33,310
BREATHE IN.
198
00:08:33,344 --> 00:08:35,034
LOOKING UP,
199
00:08:35,068 --> 00:08:36,379
AND AS YOU EXHALE,
200
00:08:36,413 --> 00:08:38,724
BRING THE HAND
BACK TO THE FLOOR.
201
00:08:38,758 --> 00:08:39,965
OTHER SIDE.
202
00:08:40,000 --> 00:08:41,241
INHALE.
203
00:08:41,275 --> 00:08:43,724
REACH THE ELBOW, THE WRIST,
AND THE FINGERTIPS UP,
204
00:08:43,758 --> 00:08:46,103
AND THEN WITH A STRAIGHT ARM
COME DOWN.
205
00:08:46,137 --> 00:08:47,827
TRY AGAIN.
206
00:08:47,862 --> 00:08:49,344
TWISTING AND REACHING,
207
00:08:49,379 --> 00:08:51,896
OPENING THE CHEST
ON THE RIGHT SIDE,
208
00:08:51,931 --> 00:08:54,241
AND EXHALE DOWN.
209
00:08:54,275 --> 00:08:55,517
NOW THE LEFT.
210
00:08:55,551 --> 00:08:59,034
BREATHING IN.
211
00:08:59,068 --> 00:09:01,034
BREATHING OUT.
212
00:09:01,068 --> 00:09:03,034
ONE MORE TIME. BOTH SIDES.
213
00:09:03,068 --> 00:09:04,689
REALLY FEEL THE TWIST
IN THE BODY.
214
00:09:04,724 --> 00:09:07,034
FEEL THE SPINE.
215
00:09:07,068 --> 00:09:10,206
NOW SQUARE EVERYTHING OFF.
216
00:09:10,241 --> 00:09:11,344
LAST TIME.
217
00:09:11,379 --> 00:09:12,620
INHALE UP.
218
00:09:12,655 --> 00:09:14,931
LEFT ARM LIFTS.
219
00:09:14,965 --> 00:09:18,344
AND EXHALE DOWN.
220
00:09:18,379 --> 00:09:19,620
GOOD.
221
00:09:19,655 --> 00:09:21,931
LET'S COME BACK TO CENTRE.
INHALE ALL THE WAY UP.
222
00:09:21,965 --> 00:09:25,206
TOUCH YOUR PALMS
AND EXHALE TO NAMASTE.
223
00:09:25,241 --> 00:09:26,344
SUN-MOON.
224
00:09:26,379 --> 00:09:28,275
BREATHING IN.
225
00:09:28,310 --> 00:09:30,620
NOW FEEL
THE TEXTURE OF YOUR BREATH.
226
00:09:30,655 --> 00:09:32,413
IF THERE'S ANY AGITATION
IN THE BREATH,
227
00:09:32,448 --> 00:09:34,413
THERE WILL BE AGITATION
IN THE BODY,
228
00:09:34,448 --> 00:09:38,034
SO SMOOTH OUT
AND CALM THE BREATH.
229
00:09:38,068 --> 00:09:42,448
EXHALING DOWN,
AND WE'LL CONTINUE THE SEQUENCE.
230
00:09:42,482 --> 00:09:45,310
BREATHING IN, LOOK UP AND REACH.
231
00:09:45,344 --> 00:09:49,448
EXHALE. FORWARD FOLD.
232
00:09:49,482 --> 00:09:50,827
WALK THE HANDS OUT.
233
00:09:50,862 --> 00:09:52,827
BREATHE IN.
234
00:09:52,862 --> 00:09:57,344
NOW PUSH BACK INTO DOWN DOG,
BREATHING OUT.
235
00:09:57,379 --> 00:10:00,413
INHALE, WALKING YOUR HANDS BACK.
236
00:10:00,448 --> 00:10:03,931
EXHALE, FOLDING DOWN.
237
00:10:03,965 --> 00:10:06,413
NOW LIFT THE RIGHT ARM
AS YOU BREATHE IN,
238
00:10:06,448 --> 00:10:09,827
SPIRALLING, REACHING.
239
00:10:09,862 --> 00:10:12,758
AND EXHALE COMING DOWN.
240
00:10:12,793 --> 00:10:18,137
NOW JUST ONCE TO THE LEFT SIDE
BEFORE WE CONTINUE.
241
00:10:18,172 --> 00:10:20,482
AND EXHALE DOWN.
242
00:10:20,517 --> 00:10:22,551
PREPARING FOR CRANE BALANCE,
243
00:10:22,586 --> 00:10:25,655
WALK YOUR FEET IN
AND BEND THE KNEES DEEPLY.
244
00:10:25,689 --> 00:10:27,896
PREPARE YOUR HANDS
AND LIFT YOUR TAIL
245
00:10:27,931 --> 00:10:30,482
AND EXHALE INTO THE BALANCE.
246
00:10:30,517 --> 00:10:31,517
INHALE.
247
00:10:31,551 --> 00:10:33,034
BRING YOUR FEET TO THE FLOOR.
248
00:10:33,068 --> 00:10:35,413
NOW THE WEIGHT OF THE HEAD
MUST MOVE FORWARD
249
00:10:35,448 --> 00:10:37,655
TO TAKE YOUR BALANCE.
250
00:10:37,689 --> 00:10:40,068
GOOD. TRY ONE MORE TIME.
251
00:10:40,103 --> 00:10:44,275
KEEP YOUR ELBOWS BENT,
THE ABDOMINAL MUSCLES LIFTED,
252
00:10:44,310 --> 00:10:48,206
AND WE'LL PRACTICE
HOLDING THE BALANCE.
253
00:10:48,241 --> 00:10:51,068
YOU MUST BREATHE.
254
00:10:51,103 --> 00:10:52,241
GOOD.
255
00:10:52,275 --> 00:10:53,620
AND NOW RELEASE.
256
00:10:53,655 --> 00:10:57,103
BRING YOUR FEET TO THE FLOOR
IN A WIDE STANCE
257
00:10:57,137 --> 00:11:00,655
AND EXHALE THE HEAD DOWN.
258
00:11:00,689 --> 00:11:05,275
INHALE ALL THE WAY UP,
TOUCHING THE PALMS TOGETHER,
259
00:11:05,310 --> 00:11:07,931
AND EXHALE TO NAMASTE.
260
00:11:07,965 --> 00:11:08,896
GOOD.
261
00:11:08,931 --> 00:11:10,172
SUN-MOON LINK.
262
00:11:10,206 --> 00:11:12,310
BREATHING IN.
263
00:11:12,344 --> 00:11:14,448
AND BREATHING OUT.
264
00:11:14,482 --> 00:11:17,068
GETTING TO KNOW
THE POSTURES NOW.
265
00:11:17,103 --> 00:11:20,206
TRY TO FEEL THE MOVEMENT
BETWEEN THE POSTURES,
266
00:11:20,241 --> 00:11:25,034
DELIBERATE AND CLEAR,
WITH A SOFT APPROACH.
267
00:11:25,068 --> 00:11:28,137
INHALE, REACHING UP.
268
00:11:28,172 --> 00:11:30,000
GOOD. FORWARD FOLDING.
269
00:11:32,620 --> 00:11:36,620
INHALE. WALK THE HANDS FORWARD
AS FAR AS YOU CAN GO,
270
00:11:36,655 --> 00:11:41,034
AND EXHALE THE TAILBONE BACK,
STRETCHING INTO THE SHOULDERS.
271
00:11:41,068 --> 00:11:44,034
NOW WALK YOUR HANDS BACK,
BREATHING IN.
272
00:11:44,068 --> 00:11:47,517
AND FORWARD FOLD AGAIN.
273
00:11:47,551 --> 00:11:48,896
RIGHT ARM LIFTS.
274
00:11:48,931 --> 00:11:52,172
INHALE.
275
00:11:52,206 --> 00:11:53,413
EXHALE.
276
00:11:53,448 --> 00:11:56,448
SQUARE OFF THE SHOULDERS
AND THE HIPS.
277
00:11:56,482 --> 00:12:00,172
AND LEFT ARM LIFTS,
BREATHING IN.
278
00:12:00,206 --> 00:12:03,034
BREATHING OUT.
279
00:12:03,068 --> 00:12:05,172
PREPARE FOR THE CRANE BALANCE.
280
00:12:05,206 --> 00:12:06,620
WALK YOUR FEET IN.
281
00:12:06,655 --> 00:12:08,655
BRING YOUR TAIL DOWN.
282
00:12:08,689 --> 00:12:10,034
THE ELBOWS ARE BENT.
283
00:12:10,068 --> 00:12:12,068
THE WEIGHT MOVES FORWARD.
284
00:12:12,103 --> 00:12:13,034
GOOD.
285
00:12:13,068 --> 00:12:14,241
NOW LOWER YOURSELF DOWN
286
00:12:14,275 --> 00:12:17,275
SO THAT YOU'RE SITTING
IN A WIDE HERO STANCE
287
00:12:17,310 --> 00:12:19,862
AND BRING THE HANDS
TO THE HEART.
288
00:12:19,896 --> 00:12:22,827
INHALE YOUR HANDS
STRAIGHT UP THROUGH CENTRE
289
00:12:22,862 --> 00:12:27,517
AND TAKE A SIDE BEND
TO THE RIGHT.
290
00:12:27,551 --> 00:12:28,517
GOOD.
291
00:12:28,551 --> 00:12:29,758
BREATHE IN TO CENTRE,
292
00:12:29,793 --> 00:12:32,379
LIFTING YOUR CHEST,
LIFTING YOUR ARMS,
293
00:12:32,413 --> 00:12:35,655
AND BREATHE OUT TO SIDE BEND.
294
00:12:35,689 --> 00:12:37,379
AGAIN.
295
00:12:37,413 --> 00:12:42,241
INHALING TO CENTRE,
AND EXHALING, SIDE BENDING.
296
00:12:42,275 --> 00:12:44,137
GOOD.
297
00:12:44,172 --> 00:12:46,344
AS WE CONTINUE THIS, DEEPENING.
298
00:12:46,379 --> 00:12:48,482
IF IT'S TOO HARD ON YOUR KNEES,
299
00:12:48,517 --> 00:12:50,103
COME OUT OF THE POSTURE
300
00:12:50,137 --> 00:12:53,758
OR PLACE A BLOCK
UNDERNEATH YOUR TAILBONE.
301
00:12:53,793 --> 00:12:56,241
ONE MORE TIME.
302
00:12:56,275 --> 00:12:58,862
EXHALING.
303
00:12:58,896 --> 00:13:03,103
INHALING, LIFTING, LENGTHENING.
304
00:13:03,137 --> 00:13:07,689
AND CONTINUE TO LENGTHEN
AS YOU SIDE BEND.
305
00:13:07,724 --> 00:13:11,310
NOW BRING YOURSELF TO CENTRE
AND DRAW YOUR HANDS DOWN.
306
00:13:11,344 --> 00:13:14,586
DOWN TO THE FLOOR.
307
00:13:14,620 --> 00:13:17,379
TAKE THE WEIGHT ONTO THE HANDS
AND LIFT YOUR HIPS UP,
308
00:13:17,413 --> 00:13:22,206
JUMPING INTO A WIDE STANCE,
EXHALING INTO A FORWARD FOLD.
309
00:13:22,241 --> 00:13:24,206
NOW ALL THE WAY UP.
310
00:13:24,241 --> 00:13:26,862
BREATHE IN.
311
00:13:26,896 --> 00:13:30,206
NARROW THE STANCE FOR RESTING.
312
00:13:30,241 --> 00:13:32,137
AND REALLY REST,
313
00:13:32,172 --> 00:13:37,103
FINDING THE BREATH,
CALMING THE BODY,
314
00:13:37,137 --> 00:13:39,068
AND HERE WE GO.
315
00:13:39,103 --> 00:13:41,793
INHALE UP.
316
00:13:41,827 --> 00:13:45,827
HIPS BACK TO FORWARD FOLD.
317
00:13:45,862 --> 00:13:46,896
GOOD.
318
00:13:46,931 --> 00:13:50,310
WALK THE HANDS FORWARD.
BREATHE IN.
319
00:13:50,344 --> 00:13:53,862
DOWN-FACE DOG.
320
00:13:53,896 --> 00:13:56,931
WALK THE HANDS BACK.
321
00:13:56,965 --> 00:14:02,482
NOW KEEP THE HIPS NICE AND HIGH
AND DROP YOUR HEAD DOWN.
322
00:14:02,517 --> 00:14:03,862
INHALE.
323
00:14:03,896 --> 00:14:06,206
LIFTING THE RIGHT ARM.
324
00:14:06,241 --> 00:14:09,517
AND EXHALE DOWN.
325
00:14:09,551 --> 00:14:10,793
TRY WITH THE LEFT NOW.
326
00:14:10,827 --> 00:14:12,310
BREATHE IN.
327
00:14:12,344 --> 00:14:14,689
REACH.
328
00:14:14,724 --> 00:14:17,000
AND BREATHE OUT.
329
00:14:17,034 --> 00:14:19,206
PREPARE FOR CRANE BALANCE.
330
00:14:19,241 --> 00:14:22,344
WALK YOUR FEET IN
AND GIVE IT A TRY,
331
00:14:22,379 --> 00:14:25,103
EXHALING INTO THE BALANCE.
332
00:14:25,137 --> 00:14:28,551
NOW INHALE, LOWER YOURSELF DOWN.
333
00:14:28,586 --> 00:14:31,862
AND EXHALE THE HANDS
TO THE HEART CENTRE.
334
00:14:31,896 --> 00:14:33,275
BREATHE IN.
335
00:14:33,310 --> 00:14:37,000
LIFT UP
WITH THE HANDS IN SHIVA MUDRA.
336
00:14:37,034 --> 00:14:38,241
AND EXHALE.
337
00:14:38,275 --> 00:14:42,103
SIDE BEND.
338
00:14:42,137 --> 00:14:44,517
BREATHE INTO CENTRE
339
00:14:44,551 --> 00:14:48,620
AND JUST ONE MORE SIDE BEND
TO THE LEFT.
340
00:14:48,655 --> 00:14:50,137
GOOD.
341
00:14:50,172 --> 00:14:53,068
COMING BACK TO CENTRE
FOR DOVE POSE,
342
00:14:53,103 --> 00:14:56,137
REACH YOUR CHEST
TOWARDS THE RIGHT THIGH,
343
00:14:56,172 --> 00:14:58,137
THE ARMS COMING DOWN AND BACK.
344
00:14:58,172 --> 00:15:01,172
INHALE UP AND TURN.
345
00:15:01,206 --> 00:15:05,586
AND NOW THE ARMS SWING BACK
AND THE CHEST STAYS HIGH.
346
00:15:05,620 --> 00:15:09,551
WE'LL DEEPEN A FEW MORE TIMES
IN DOVE POSE.
347
00:15:09,586 --> 00:15:10,896
EXHALE.
348
00:15:10,931 --> 00:15:13,965
PULL THE BELLY INTO THE SPINE,
KEEPING YOUR CHEST UP.
349
00:15:14,000 --> 00:15:17,241
GOOD. NOW SWING UP AND TURN.
350
00:15:17,275 --> 00:15:19,517
AND EXHALE, FLYING.
351
00:15:21,448 --> 00:15:23,517
ONE MORE TRY.
352
00:15:25,551 --> 00:15:28,034
NOT EVERYONE CAN SIT
IN THIS PARTICULAR POSTURE,
353
00:15:28,068 --> 00:15:32,551
SO IF THAT IS YOUR DIFFICULTY,
THEN PLEASE USE A PROP.
354
00:15:32,586 --> 00:15:33,551
GOOD.
355
00:15:33,586 --> 00:15:37,241
LAST DOVE POSE.
356
00:15:37,275 --> 00:15:40,034
INHALE UP.
357
00:15:40,068 --> 00:15:44,448
EXHALE, HANDS COME SLIDING DOWN
THROUGH CENTRE.
358
00:15:44,482 --> 00:15:45,931
NOW BREATHING IN,
359
00:15:45,965 --> 00:15:49,034
LIFT YOUR HIPS UP
AND JUMP TO A WIDE STANCE
360
00:15:49,068 --> 00:15:50,034
AND EXHALE.
361
00:15:50,068 --> 00:15:53,275
FORWARD FOLD.
362
00:15:53,310 --> 00:15:55,275
INHALE ALL THE WAY UP.
363
00:15:55,310 --> 00:16:00,241
TOUCH YOUR PALM
AND EXHALE TO NAMASTE.
364
00:16:00,275 --> 00:16:02,068
SUN-MOON.
365
00:16:02,103 --> 00:16:05,137
BREATHING IN.
366
00:16:05,172 --> 00:16:09,172
AND BREATHING OUT.
367
00:16:09,206 --> 00:16:10,448
GOOD.
368
00:16:10,482 --> 00:16:11,689
NOW YOU KNOW IT.
369
00:16:11,724 --> 00:16:13,137
NOW LET'S DO IT.
370
00:16:13,172 --> 00:16:16,620
EXHALE. FORWARD FOLD.
371
00:16:16,655 --> 00:16:20,310
INHALE,
WALKING YOUR HANDS FORWARD.
372
00:16:20,344 --> 00:16:24,172
TO PUSH BACK, EXHALE.
373
00:16:24,206 --> 00:16:25,758
NOW THE HANDS WALK BACK.
374
00:16:25,793 --> 00:16:28,206
INHALE.
375
00:16:28,241 --> 00:16:31,931
EXHALE. HEAD DOWN.
376
00:16:31,965 --> 00:16:34,034
RIGHT ARM REACH.
377
00:16:34,068 --> 00:16:37,655
ELBOW, WRIST, FINGERTIPS.
378
00:16:37,689 --> 00:16:40,724
EXHALE DOWN.
379
00:16:40,758 --> 00:16:41,655
INHALE.
380
00:16:41,689 --> 00:16:44,517
UNFURL THE CHEST OPEN.
381
00:16:44,551 --> 00:16:47,655
EXHALE DOWN.
382
00:16:47,689 --> 00:16:48,793
PREPARE FOR CRANE.
383
00:16:48,827 --> 00:16:51,793
BREATHE IN.
384
00:16:51,827 --> 00:16:53,103
BREATHE OUT.
385
00:16:53,137 --> 00:16:56,000
FIND THE BALANCE.
386
00:16:56,034 --> 00:16:57,068
BREATHE IN.
387
00:16:57,103 --> 00:16:59,413
LOWER DOWN.
388
00:16:59,448 --> 00:17:00,758
AND BREATHE OUT.
389
00:17:00,793 --> 00:17:03,724
HANDS TO THE HEART.
390
00:17:03,758 --> 00:17:04,862
INHALE.
391
00:17:04,896 --> 00:17:06,137
THE HANDS COME UP,
392
00:17:06,172 --> 00:17:09,655
THE FINGERS INTERLACE
WITH INDEX FINGER POINTING UP.
393
00:17:09,689 --> 00:17:12,862
EXHALE TO SIDE BEND.
394
00:17:12,896 --> 00:17:13,862
BREATHE IN.
395
00:17:13,896 --> 00:17:16,068
CENTRE.
396
00:17:16,103 --> 00:17:17,103
BREATHE OUT.
397
00:17:17,137 --> 00:17:20,482
SIDE BEND.
398
00:17:20,517 --> 00:17:21,310
INHALE.
399
00:17:21,344 --> 00:17:23,310
LIFT EVERYTHING UP.
400
00:17:23,344 --> 00:17:25,241
AND NOW DOVE POSE.
401
00:17:25,275 --> 00:17:28,413
SWEEP THE ARMS BACK.
402
00:17:28,448 --> 00:17:29,206
INHALE.
403
00:17:29,241 --> 00:17:31,655
LIFT AND TURN.
404
00:17:31,689 --> 00:17:32,793
AND TO THE LEFT.
405
00:17:32,827 --> 00:17:36,000
EXHALE.
406
00:17:36,034 --> 00:17:38,896
BREATHING IN, COME TO CENTRE.
407
00:17:38,931 --> 00:17:42,862
AND SLIDE THE HANDS
BACK DOWN TO THE FLOOR.
408
00:17:42,896 --> 00:17:44,172
GOOD.
409
00:17:44,206 --> 00:17:47,206
NOW REALLY LIFT YOUR HIPS
AND SEND THE FEET OUT.
410
00:17:47,241 --> 00:17:51,068
AND EXHALE. FOLD.
411
00:17:51,103 --> 00:17:55,172
ALL THE WAY UP, BREATHING IN.
412
00:17:55,206 --> 00:17:59,517
NARROW THE STANCE,
DRAW THE HANDS TO THE HEART,
413
00:17:59,551 --> 00:18:03,344
AND WE'LL CLOSE HERE WITH A BOW.
414
00:18:03,379 --> 00:18:08,000
AND COMING TO THE FLOOR
FOR RELAXATION AND SAVASANA.
415
00:18:16,379 --> 00:18:19,034
BEGINNING WITH
THE FIRST RELEASE POSE,
416
00:18:19,068 --> 00:18:20,275
LAYING ON YOUR BACK,
417
00:18:20,310 --> 00:18:25,275
ARMS CROSSED,
FEET APART, KNEES TOGETHER.
418
00:18:25,310 --> 00:18:29,655
RELEASE THE ARMS
AND SEPARATE THE KNEES NOW.
419
00:18:29,689 --> 00:18:32,586
FOUR-PART PELVIC TILT.
420
00:18:32,620 --> 00:18:33,689
BREATHING IN,
421
00:18:33,724 --> 00:18:35,103
TAILBONE PRESSING
INTO THE FLOOR,
422
00:18:35,137 --> 00:18:37,241
LIFTING THE BELLY.
423
00:18:37,275 --> 00:18:40,724
AND BREATHING OUT,
PRESSING THE BELLY DOWN.
424
00:18:40,758 --> 00:18:44,103
INHALE,
LIFTING UP TO BRIDGE POSE.
425
00:18:44,137 --> 00:18:46,758
AND EXHALE, ROLLING DOWN.
426
00:18:46,793 --> 00:18:48,206
AGAIN.
427
00:18:48,241 --> 00:18:50,620
INHALE. ROCK FORWARD.
TAIL INTO THE FLOOR.
428
00:18:50,655 --> 00:18:52,965
BELLY LIFT.
429
00:18:53,000 --> 00:18:54,137
EXHALE.
430
00:18:54,172 --> 00:18:57,827
PRESS THE BELLY DOWN,
TUCKING THE TAILBONE.
431
00:18:57,862 --> 00:18:59,344
INHALE, LIFTING THE HIPS,
432
00:18:59,379 --> 00:19:02,379
PRESSING THE FEET
DOWN INTO THE FLOOR.
433
00:19:02,413 --> 00:19:05,275
AND EXHALE ROLLING DOWN.
434
00:19:05,310 --> 00:19:06,827
LAST TIME.
435
00:19:06,862 --> 00:19:10,068
INHALE, ROCKING FORWARD.
436
00:19:10,103 --> 00:19:13,724
AND EXHALE ROCKING BACK.
437
00:19:13,758 --> 00:19:16,586
INHALE, LIFTING UP.
438
00:19:16,620 --> 00:19:19,758
AND THIS TIME,
WE'LL STAY AND BREATHE.
439
00:19:19,793 --> 00:19:23,655
WITH THE FINGERS INTERLACED,
THE SHOULDERS TOGETHER,
440
00:19:23,689 --> 00:19:28,275
PUSHING THE KNEES FORWARD
AND THE SOLES OF THE FEET DOWN.
441
00:19:28,310 --> 00:19:29,551
GOOD.
442
00:19:29,586 --> 00:19:31,103
RELEASE.
443
00:19:31,137 --> 00:19:35,137
SEPARATE THE HANDS
AND ROLL DOWN.
444
00:19:35,172 --> 00:19:37,724
NOW BRING THE HANDS
ONTO THE BELLY.
445
00:19:37,758 --> 00:19:40,275
SOLES OF THE FEET TOGETHER.
446
00:19:40,310 --> 00:19:43,034
LET THE KNEES FALL OPEN.
447
00:19:43,068 --> 00:19:46,310
RELAX WAY INTO THE HIPS.
448
00:19:46,344 --> 00:19:48,000
AND RELEASE.
449
00:19:48,034 --> 00:19:50,206
DRAW THE KNEES INTO THE CHEST,
450
00:19:50,241 --> 00:19:55,344
HUGGING THE KNEES
WITH THE TAIL HEAVY.
451
00:19:55,379 --> 00:19:57,034
NOW HAMSTRING STRETCH.
452
00:19:57,068 --> 00:19:58,172
RIGHT LEG IN THE AIR.
453
00:19:58,206 --> 00:20:01,896
LEFT FOOT ON THE FLOOR.
454
00:20:01,931 --> 00:20:05,517
LIFT THE HEAD
AND DRAW THE LEG IN.
455
00:20:05,551 --> 00:20:07,586
NOW EXTEND THE OPPOSITE LEG DOWN
456
00:20:07,620 --> 00:20:10,896
AS YOU RELAX THE HEAD BACK
ONTO THE MAT.
457
00:20:10,931 --> 00:20:12,965
BREATHE.
458
00:20:13,000 --> 00:20:16,000
LENGTHENING.
459
00:20:16,034 --> 00:20:19,827
LETTING GO.
460
00:20:19,862 --> 00:20:22,517
AND RELEASE
TO KNEE-DOWN TWIST NOW.
461
00:20:22,551 --> 00:20:25,137
FOLD THE KNEE OVER THE BODY
462
00:20:25,172 --> 00:20:28,931
AND ROLL THE HEAD
TO THE OTHER SIDE.
463
00:20:28,965 --> 00:20:31,000
AND RETURN ONTO YOUR BACK,
464
00:20:31,034 --> 00:20:33,448
THE RIGHT ANKLE
ON THE LEFT KNEE,
465
00:20:33,482 --> 00:20:35,965
AND THE RIGHT HAND
BETWEEN THE LEGS,
466
00:20:36,000 --> 00:20:41,793
MEETING THE LEFT HAND
AND PULLING THE KNEES DOWN.
467
00:20:41,827 --> 00:20:43,241
GOOD.
468
00:20:43,275 --> 00:20:45,620
AND RELEASE.
469
00:20:45,655 --> 00:20:48,965
LEFT LEG HAMSTRING STRETCH NOW.
470
00:20:49,000 --> 00:20:51,965
REACH THROUGH THE HEEL,
471
00:20:52,000 --> 00:20:54,034
LIFTING THE HEAD
472
00:20:54,068 --> 00:20:57,896
AND PULLING THE LEG IN
EVER SO SLIGHTLY.
473
00:20:57,931 --> 00:21:00,586
NOW STRETCH
THE OPPOSITE LEG DOWN
474
00:21:00,620 --> 00:21:02,896
AND RELAX YOUR NECK.
475
00:21:02,931 --> 00:21:08,448
BREATHE.
476
00:21:08,482 --> 00:21:12,137
RELEASE TO KNEE-DOWN TWIST,
477
00:21:12,172 --> 00:21:20,551
FOLDING THE KNEE OVER THE BODY
AND RELAXING THE NECK.
478
00:21:20,586 --> 00:21:23,620
RETURN TO YOUR BACK
479
00:21:23,655 --> 00:21:26,482
WITH YOUR LEFT ANKLE
ON THE RIGHT KNEE,
480
00:21:26,517 --> 00:21:31,413
THE LEFT HAND BETWEEN THE LEGS
MEETING THE RIGHT HAND
481
00:21:31,448 --> 00:21:36,862
AND GENTLY PULLING IN
AND DROPPING THE SHOULDERS.
482
00:21:36,896 --> 00:21:38,034
GOOD.
483
00:21:38,068 --> 00:21:40,034
RELEASE.
484
00:21:40,068 --> 00:21:49,724
EXTEND THE LEGS
AND OPEN THE ARMS AND DROP DOWN.
485
00:21:49,758 --> 00:21:52,655
SOFTENING.
486
00:21:52,689 --> 00:21:57,344
REALLY LETTING GO.
487
00:21:57,379 --> 00:22:05,413
ALL THE BONES AND THE MUSCLES,
THE SKIN, RELEASE.
488
00:22:05,448 --> 00:22:09,344
NOW WITH ONE BREATH,
WAKE YOURSELF UP.
489
00:22:09,379 --> 00:22:15,000
RUB YOUR HANDS TOGETHER
AND CUP THE HANDS OVER THE EYES.
490
00:22:15,034 --> 00:22:23,241
AND COME BACK TO SIT.
491
00:22:23,275 --> 00:22:27,793
BRING THE HANDS
INTO GESTURE OF NO FEAR.
492
00:22:27,827 --> 00:22:29,896
WITH THE RIGHT HAND
FACING FORWARD,
493
00:22:29,931 --> 00:22:31,620
OUT TO THE WORLD,
494
00:22:31,655 --> 00:22:39,448
AND THE LEFT PALM AT YOUR SIDE,
FACING UP.
495
00:22:39,482 --> 00:22:42,827
FEEL THE BODY GROUNDED,
496
00:22:42,862 --> 00:22:49,896
REACHING OUT WITH YOUR RIGHT
AND RECEIVING WITH THE LEFT.
497
00:22:49,931 --> 00:22:59,241
BALANCE
IN ACCORD WITH THE UNIVERSE.
498
00:22:59,275 --> 00:23:04,413
WE'LL CLOSE HERE NOW
WITH ONE BOW.
499
00:23:04,448 --> 00:23:08,310
NAMASTE.
500
00:23:08,344 --> 00:23:09,310
YOGA IS A PRACTICE
501
00:23:09,344 --> 00:23:11,103
THAT REQUIRES BOTH EFFORT
502
00:23:11,137 --> 00:23:13,689
AND LETTING GO
OF THE RESULTS OF THAT EFFORT.
33094
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