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.

WE'LL BEGIN THE WARM-UP SITTING WITH THE LEGS EXTENDED.

BRING THE HANDS BACK BEHIND YOU,

BENDING THE ELBOWS

AND DRAWING THE CHIN DOWN TO THE CHEST.

GOOD. INHALE.

FLEX YOUR FEET, STRAIGHTEN THE ARMS, AND LIFT.

EXHALE.

RELAX THE FEET, BEND THE ELBOWS, AND BRING THE CHIN DOWN.

SAME THING AGAIN.

EXHALE CONTRACT.

ONE LAST TIME.

FLEX THE FEET AS YOU LIFT.

RELAX THE FEET AS YOU CONTRACT.

GOOD.

NOW LIFT THE CHEST,

AND THIS TIME, WALK THE HANDS FORWARD.

AND THE RELEASE THE BUTTOCKS, ROCKING SIDE TO SIDE.

INHALE. LIFT THE ARMS.

EXHALE. CONTRACT, FLEXING YOUR FEET.

ARMS FORWARD.

NOW GO FORWARD

WITH THE INDEX FINGERS POINTING WAY IN FRONT OF YOU.

EXHALE AND LIFT THE WHOLE PIECE UP.

AGAIN.

BREATHING IN, SHOULDERS DOWN.

BREATHING OUT, CONTRACT.

POINT THE TOES AS YOU GO FORWARD.

INHALE.

AND EXHALE, LIFT THE WHOLE PIECE UP.

ONE LAST TRY.

BREATHING IN.

FLEX THE FEET AS YOU CONTRACT.

POINT THE FEET

AS YOU COME FORWARD ON THE INHALE.

AND EXHALE, LIFTING.

WE'LL STAY AND BREATHE.

NOW WE'LL TRY THE WHOLE SEQUENCE IN ANOTHER POSTURE.

RELEASE THE ARMS DOWN

AND BRING THE SOLES OF THE FEET TOGETHER

IN A WIDE BOUND ANGLE POSE.

LET'S TRY.

INHALE. LIFT THE ARMS.

EXHALE. CONTRACT.

FORWARD YOU GO ON THE INHALE.

THE HEAD COMES JUST BELOW THE ELBOWS,

AND EXHALE, LIFTING UP.

AGAIN.

INHALE. SHOULDERS DOWN THE BACK.

EXHALE. CONTRACT.

INHALE.

SHIVA MUDRA IS THE HAND POSTURE.

EXHALE, COMING UP.

PERFECT. ONE LAST TRY.

EXHALE. DIP THE HEAD DOWN.

NOW MOVE THE WEIGHT OF THE BODY FORWARD

AS YOU BREATHE IN AND BREATHE OUT.

LIFT.

WE'LL STAY AND BREATHE.

FEEL THE STRENGTH OF THE BODY,

BUTTOCKS BONES PRESSING DOWN, LIFTING THROUGH THE SPINE.

RELEASE,

AND LET'S TRY IT

WITH THE LEGS EXTENDED TO THE SIDE.

SAME SEQUENCE.

BREATHING IN, CONTRACT BACK.

NOW CAREFUL AS YOU GO FORWARD.

NOT TOO FAR.

EXHALE. LIFT THE WHOLE PIECE UP.

BREATHING IN, SHOULDERS COME DOWN.

BREATHING OUT, CONTRACT BACK.

BREATHING IN, FORWARD.

AND BREATHING OUT, LIFT UP.

ONE LAST TRY.

SHOULDERS DOWN THE BACK.

NOW AS YOU CONTRACT, FEEL THE SHOULDERS WIDE.

FORWARD, HEAD JUST BELOW THE ELBOWS.

KEEP THE HEAD BETWEEN THE ARMS AS YOU LIFT.

WE'LL STAY HERE AND BREATHE.

EXTEND THROUGH ALL POINTS OF THE BODY.

AND RELEASE.

BRING THE SOLES OF THE FEET TOGETHER FOR BOUND ANGLE POSE.

THE HANDS CLASP UNDERNEATH THE FEET,

LIFTING THE CHEST, DROPPING THE SHOULDERS.

NOW LET'S COME ONTO HANDS AND KNEES

FOR SOME CAT ROLLING.

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

AS YOU BREATHE OUT,

TUCK THE TAIL,

PRESS YOUR BONES DOWN.

DROP THE HEAD.

AGAIN.

INHALE. CAT LIFT.

EXHALE. CAT.

AGAIN.

LAST EXHALE TO CAT.

WE'LL STAY AND BREATHE.

KEEP LIFTING THE BELLY UP INTO THE SPINE

WITH THE BACK OF THE NECK RELEASED.

GOOD.

CHANGE TO CAT LIFT.

NOW TRY TO RELAX INTO THE SADDLE OF THE LOW BACK.

GOOD.

AND RELEASE TO CHILD'S POSE.

RELAX THE BACK OF THE NECK, THE FOREHEAD DRAPING DOWN.

RELEASE THE ARMS.

ROLL UP INTO HERO'S POSE NOW.

AND WE'LL CLOSE OUR WARM-UP

BRINGING THE HANDS TO THE HEART CENTRE AND BOWING.

NEXT IS A STANDING SEQUENCE WHICH STARTS IN A WIDE STANCE.

THE DOVE SEQUENCE

USES SUN-MOON AS OUR BREATH-BODY LINK.

EXHALE THE HANDS DOWN THROUGH CENTRE.

BREATHE IN AND LIFT AND LOOK UP.

REACH.

EXHALE.

SLIDE THE HANDS DOWN.

GOOD.

ONE MORE INHALE UP,

AND THIS TIME, WE TAKE A FORWARD FOLD.

EXHALE THE ARMS OUT TO THE SIDE TO COME DOWN.

NOW INHALE, BEND YOUR KNEES,

AND AS YOU EXHALE,

STRAIGHTEN THE LEGS AND LIFT THE TAIL.

DROP YOUR HEAD.

TRY AGAIN.

BREATHING IN, BENDING THE KNEES.

AND BREATHING OUT,

STRAIGHTENING THE LEGS AND DROPPING THE HEAD,

DEEPENING INTO THE POSE TO STAY AND BREATHE.

GOOD.

AND RELEASE.

COME UP WITH A FLAT BACK, THE ARMS OUT TO THE SIDE,

AND LIFT.

AND EXHALE, CIRCLE THE HANDS TO NAMASTE.

SUN-MOON.

DOWN TO GO UP.

BREATHING IN.

EXHALE.

SLIDE THE HANDS DOWN.

AGAIN.

INHALE UP.

GOOD.

LEARNING TO TRUST IN THE BREATH.

THERE'S SO MUCH FREEDOM TO EXPRESS YOURSELF THERE.

HERE WE GO.

EXHALE TO YOUR FORWARD FOLD.

NOW WALK YOUR HANDS FORWARD,

AND AS YOU EXHALE,

PRESS YOUR TAILBONE BACK

AND BRING THE HEAD JUST BETWEEN THE ARMS.

DEEPENING, COME FORWARD,

AND AS YOU EXHALE,

LIFT YOUR TAIL HIGHER

AND DROP THE WEIGHT INTO THE FEET.

TRY AGAIN.

DEEPENING INTO THE VARIATION OF DOWN-FACE DOG.

GOOD.

NOW WE'LL STAY AND BREATHE.

KEEP YOUR ARMS REALLY STRAIGHT

AND FEEL THE WEIGHT ALL THE WAY AROUND THE FEET.

NOW WALK YOUR HANDS BACK,

LIFTING THE HEAD SLIGHTLY,

AND EXHALE INTO THE FORWARD FOLD.

INHALE UP.

TOUCH YOUR PALMS TOGETHER.

AND EXHALE.

WE'RE BACK TO CENTRE.

SUN-MOON LINK NOW, RESTING ON THE BREATH.

OUR PRACTICE IS AN OPPORTUNITY TO FEEL.

TRY NOT TO FIGHT WITH YOUR BODY.

BREATHING IN, LIFT.

AND BREATHING OUT, LENGTHEN THE SPINE.

GOOD. LET'S CONTINUE THE SEQUENCE.

INHALE UP.

AS YOU EXHALE, PRESS THE TAILBONE BACK,

THE ARMS OUT TO THE SIDE.

NOW WALKING THE HANDS FORWARD ON THE INHALE BREATH,

AND EXHALE, PRESSING INTO DOWN-FACE DOG.

WALK YOUR HANDS BACK AS YOU BREATHE IN.

EXHALE TO A FORWARD FOLD.

GOOD.

NOW LIFT THE RIGHT ARM UP.

BREATHE IN.

LOOKING UP,

AND AS YOU EXHALE,

BRING THE HAND BACK TO THE FLOOR.

OTHER SIDE.

INHALE.

REACH THE ELBOW, THE WRIST, AND THE FINGERTIPS UP,

AND THEN WITH A STRAIGHT ARM COME DOWN.

TRY AGAIN.

TWISTING AND REACHING,

OPENING THE CHEST ON THE RIGHT SIDE,

AND EXHALE DOWN.

NOW THE LEFT.

BREATHING IN.

BREATHING OUT.

ONE MORE TIME. BOTH SIDES.

REALLY FEEL THE TWIST IN THE BODY.

FEEL THE SPINE.

NOW SQUARE EVERYTHING OFF.

LAST TIME.

INHALE UP.

LEFT ARM LIFTS.

AND EXHALE DOWN.

GOOD.

LET'S COME BACK TO CENTRE. INHALE ALL THE WAY UP.

TOUCH YOUR PALMS AND EXHALE TO NAMASTE.

SUN-MOON.

BREATHING IN.

NOW FEEL THE TEXTURE OF YOUR BREATH.

IF THERE'S ANY AGITATION IN THE BREATH,

THERE WILL BE AGITATION IN THE BODY,

SO SMOOTH OUT AND CALM THE BREATH.

EXHALING DOWN, AND WE'LL CONTINUE THE SEQUENCE.

BREATHING IN, LOOK UP AND REACH.

EXHALE. FORWARD FOLD.

WALK THE HANDS OUT.

BREATHE IN.

NOW PUSH BACK INTO DOWN DOG, BREATHING OUT.

INHALE, WALKING YOUR HANDS BACK.

EXHALE, FOLDING DOWN.

NOW LIFT THE RIGHT ARM AS YOU BREATHE IN,

SPIRALLING, REACHING.

AND EXHALE COMING DOWN.

NOW JUST ONCE TO THE LEFT SIDE BEFORE WE CONTINUE.

AND EXHALE DOWN.

PREPARING FOR CRANE BALANCE,

WALK YOUR FEET IN AND BEND THE KNEES DEEPLY.

PREPARE YOUR HANDS AND LIFT YOUR TAIL

AND EXHALE INTO THE BALANCE.

INHALE.

BRING YOUR FEET TO THE FLOOR.

NOW THE WEIGHT OF THE HEAD MUST MOVE FORWARD

TO TAKE YOUR BALANCE.

GOOD. TRY ONE MORE TIME.

KEEP YOUR ELBOWS BENT, THE ABDOMINAL MUSCLES LIFTED,

AND WE'LL PRACTICE HOLDING THE BALANCE.

YOU MUST BREATHE.

GOOD.

AND NOW RELEASE.

BRING YOUR FEET TO THE FLOOR IN A WIDE STANCE

AND EXHALE THE HEAD DOWN.

INHALE ALL THE WAY UP, TOUCHING THE PALMS TOGETHER,

AND EXHALE TO NAMASTE.

GOOD.

SUN-MOON LINK.

BREATHING IN.

AND BREATHING OUT.

GETTING TO KNOW THE POSTURES NOW.

TRY TO FEEL THE MOVEMENT BETWEEN THE POSTURES,

DELIBERATE AND CLEAR, WITH A SOFT APPROACH.

INHALE, REACHING UP.

GOOD. FORWARD FOLDING.

INHALE. WALK THE HANDS FORWARD AS FAR AS YOU CAN GO,

AND EXHALE THE TAILBONE BACK, STRETCHING INTO THE SHOULDERS.

NOW WALK YOUR HANDS BACK, BREATHING IN.

AND FORWARD FOLD AGAIN.

RIGHT ARM LIFTS.

INHALE.

EXHALE.

SQUARE OFF THE SHOULDERS AND THE HIPS.

AND LEFT ARM LIFTS, BREATHING IN.

BREATHING OUT.

PREPARE FOR THE CRANE BALANCE.

WALK YOUR FEET IN.

BRING YOUR TAIL DOWN.

THE ELBOWS ARE BENT.

THE WEIGHT MOVES FORWARD.

GOOD.

NOW LOWER YOURSELF DOWN

SO THAT YOU'RE SITTING IN A WIDE HERO STANCE

AND BRING THE HANDS TO THE HEART.

INHALE YOUR HANDS STRAIGHT UP THROUGH CENTRE

AND TAKE A SIDE BEND TO THE RIGHT.

GOOD.

BREATHE IN TO CENTRE,

LIFTING YOUR CHEST, LIFTING YOUR ARMS,

AND BREATHE OUT TO SIDE BEND.

AGAIN.

INHALING TO CENTRE, AND EXHALING, SIDE BENDING.

GOOD.

AS WE CONTINUE THIS, DEEPENING.

IF IT'S TOO HARD ON YOUR KNEES,

COME OUT OF THE POSTURE

OR PLACE A BLOCK UNDERNEATH YOUR TAILBONE.

ONE MORE TIME.

EXHALING.

INHALING, LIFTING, LENGTHENING.

AND CONTINUE TO LENGTHEN AS YOU SIDE BEND.

NOW BRING YOURSELF TO CENTRE AND DRAW YOUR HANDS DOWN.

DOWN TO THE FLOOR.

TAKE THE WEIGHT ONTO THE HANDS AND LIFT YOUR HIPS UP,

JUMPING INTO A WIDE STANCE, EXHALING INTO A FORWARD FOLD.

NOW ALL THE WAY UP.

BREATHE IN.

NARROW THE STANCE FOR RESTING.

AND REALLY REST,

FINDING THE BREATH, CALMING THE BODY,

AND HERE WE GO.

INHALE UP.

HIPS BACK TO FORWARD FOLD.

GOOD.

WALK THE HANDS FORWARD. BREATHE IN.

DOWN-FACE DOG.

WALK THE HANDS BACK.

NOW KEEP THE HIPS NICE AND HIGH AND DROP YOUR HEAD DOWN.

INHALE.

LIFTING THE RIGHT ARM.

AND EXHALE DOWN.

TRY WITH THE LEFT NOW.

BREATHE IN.

REACH.

AND BREATHE OUT.

PREPARE FOR CRANE BALANCE.

WALK YOUR FEET IN AND GIVE IT A TRY,

EXHALING INTO THE BALANCE.

NOW INHALE, LOWER YOURSELF DOWN.

AND EXHALE THE HANDS TO THE HEART CENTRE.

BREATHE IN.

LIFT UP WITH THE HANDS IN SHIVA MUDRA.

AND EXHALE.

SIDE BEND.

BREATHE INTO CENTRE

AND JUST ONE MORE SIDE BEND TO THE LEFT.

GOOD.

COMING BACK TO CENTRE FOR DOVE POSE,

REACH YOUR CHEST TOWARDS THE RIGHT THIGH,

THE ARMS COMING DOWN AND BACK.

INHALE UP AND TURN.

AND NOW THE ARMS SWING BACK AND THE CHEST STAYS HIGH.

WE'LL DEEPEN A FEW MORE TIMES IN DOVE POSE.

EXHALE.

PULL THE BELLY INTO THE SPINE, KEEPING YOUR CHEST UP.

GOOD. NOW SWING UP AND TURN.

AND EXHALE, FLYING.

ONE MORE TRY.

NOT EVERYONE CAN SIT IN THIS PARTICULAR POSTURE,

SO IF THAT IS YOUR DIFFICULTY, THEN PLEASE USE A PROP.

GOOD.

LAST DOVE POSE.

INHALE UP.

EXHALE, HANDS COME SLIDING DOWN THROUGH CENTRE.

NOW BREATHING IN,

LIFT YOUR HIPS UP AND JUMP TO A WIDE STANCE

AND EXHALE.

FORWARD FOLD.

INHALE ALL THE WAY UP.

TOUCH YOUR PALM AND EXHALE TO NAMASTE.

SUN-MOON.

BREATHING IN.

AND BREATHING OUT.

GOOD.

NOW YOU KNOW IT.

NOW LET'S DO IT.

EXHALE. FORWARD FOLD.

INHALE, WALKING YOUR HANDS FORWARD.

TO PUSH BACK, EXHALE.

NOW THE HANDS WALK BACK.

INHALE.

EXHALE. HEAD DOWN.

RIGHT ARM REACH.

ELBOW, WRIST, FINGERTIPS.

EXHALE DOWN.

INHALE.

UNFURL THE CHEST OPEN.

EXHALE DOWN.

PREPARE FOR CRANE.

BREATHE IN.

BREATHE OUT.

FIND THE BALANCE.

BREATHE IN.

LOWER DOWN.

AND BREATHE OUT.

HANDS TO THE HEART.

INHALE.

THE HANDS COME UP,

THE FINGERS INTERLACE WITH INDEX FINGER POINTING UP.

EXHALE TO SIDE BEND.

BREATHE IN.

CENTRE.

BREATHE OUT.

SIDE BEND.

INHALE.

LIFT EVERYTHING UP.

AND NOW DOVE POSE.

SWEEP THE ARMS BACK.

INHALE.

LIFT AND TURN.

AND TO THE LEFT.

EXHALE.

BREATHING IN, COME TO CENTRE.

AND SLIDE THE HANDS BACK DOWN TO THE FLOOR.

GOOD.

NOW REALLY LIFT YOUR HIPS AND SEND THE FEET OUT.

AND EXHALE. FOLD.

ALL THE WAY UP, BREATHING IN.

NARROW THE STANCE, DRAW THE HANDS TO THE HEART,

AND WE'LL CLOSE HERE WITH A BOW.

AND COMING TO THE FLOOR FOR RELAXATION AND SAVASANA.

BEGINNING WITH THE FIRST RELEASE POSE,

LAYING ON YOUR BACK,

ARMS CROSSED, FEET APART, KNEES TOGETHER.

RELEASE THE ARMS AND SEPARATE THE KNEES NOW.

FOUR-PART PELVIC TILT.

BREATHING IN,

TAILBONE PRESSING INTO THE FLOOR,

LIFTING THE BELLY.

AND BREATHING OUT, PRESSING THE BELLY DOWN.

INHALE, LIFTING UP TO BRIDGE POSE.

AND EXHALE, ROLLING DOWN.

AGAIN.

INHALE. ROCK FORWARD. TAIL INTO THE FLOOR.

BELLY LIFT.

EXHALE.

PRESS THE BELLY DOWN, TUCKING THE TAILBONE.

INHALE, LIFTING THE HIPS,

PRESSING THE FEET DOWN INTO THE FLOOR.

AND EXHALE ROLLING DOWN.

LAST TIME.

INHALE, ROCKING FORWARD.

AND EXHALE ROCKING BACK.

INHALE, LIFTING UP.

AND THIS TIME, WE'LL STAY AND BREATHE.

WITH THE FINGERS INTERLACED, THE SHOULDERS TOGETHER,

PUSHING THE KNEES FORWARD AND THE SOLES OF THE FEET DOWN.

GOOD.

RELEASE.

SEPARATE THE HANDS AND ROLL DOWN.

NOW BRING THE HANDS ONTO THE BELLY.

SOLES OF THE FEET TOGETHER.

LET THE KNEES FALL OPEN.

RELAX WAY INTO THE HIPS.

AND RELEASE.

DRAW THE KNEES INTO THE CHEST,

HUGGING THE KNEES WITH THE TAIL HEAVY.

NOW HAMSTRING STRETCH.

RIGHT LEG IN THE AIR.

LEFT FOOT ON THE FLOOR.

LIFT THE HEAD AND DRAW THE LEG IN.

NOW EXTEND THE OPPOSITE LEG DOWN

AS YOU RELAX THE HEAD BACK ONTO THE MAT.

BREATHE.

LENGTHENING.

LETTING GO.

AND RELEASE TO KNEE-DOWN TWIST NOW.

FOLD THE KNEE OVER THE BODY

AND ROLL THE HEAD TO THE OTHER SIDE.

AND RETURN ONTO YOUR BACK,

THE RIGHT ANKLE ON THE LEFT KNEE,

AND THE RIGHT HAND BETWEEN THE LEGS,

MEETING THE LEFT HAND AND PULLING THE KNEES DOWN.

GOOD.

AND RELEASE.

LEFT LEG HAMSTRING STRETCH NOW.

REACH THROUGH THE HEEL,

LIFTING THE HEAD

AND PULLING THE LEG IN EVER SO SLIGHTLY.

NOW STRETCH THE OPPOSITE LEG DOWN

AND RELAX YOUR NECK.

BREATHE.

RELEASE TO KNEE-DOWN TWIST,

FOLDING THE KNEE OVER THE BODY AND RELAXING THE NECK.

RETURN TO YOUR BACK

WITH YOUR LEFT ANKLE ON THE RIGHT KNEE,

THE LEFT HAND BETWEEN THE LEGS MEETING THE RIGHT HAND

AND GENTLY PULLING IN AND DROPPING THE SHOULDERS.

GOOD.

RELEASE.

EXTEND THE LEGS AND OPEN THE ARMS AND DROP DOWN.

SOFTENING.

REALLY LETTING GO.

ALL THE BONES AND THE MUSCLES, THE SKIN, RELEASE.

NOW WITH ONE BREATH, WAKE YOURSELF UP.

RUB YOUR HANDS TOGETHER AND CUP THE HANDS OVER THE EYES.

AND COME BACK TO SIT.

BRING THE HANDS INTO GESTURE OF NO FEAR.

WITH THE RIGHT HAND FACING FORWARD,

OUT TO THE WORLD,

AND THE LEFT PALM AT YOUR SIDE, FACING UP.

FEEL THE BODY GROUNDED,

REACHING OUT WITH YOUR RIGHT AND RECEIVING WITH THE LEFT.

BALANCE IN ACCORD WITH THE UNIVERSE.

WE'LL CLOSE HERE NOW WITH ONE BOW.

NAMASTE.

YOGA IS A PRACTICE

THAT REQUIRES BOTH EFFORT

AND LETTING GO OF THE RESULTS OF THAT EFFORT.