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.

SITTING ON YOUR HEELS,

THE CHEST HIGH AND THE SHOULDERS LOW.

TAKE A NICE, DEEP BREATH,

AND BRING YOUR HANDS DOWN IN FRONT OF YOU,

AND RELAX THE HEAD DOWN TO THE FLOOR.

CAT SERIES ONE.

INHALE, CAT TO CAT LIFT.

EXHALE, CAT BOW, PUSH UP,

CHILD'S POSE.

YOU CAN WATCH IF YOU DON'T KNOW IT.

CAT TO CAT LIFT.

EXHALE, CAT BOW, PUSH UP,

AND BACK TO CHILD'S POSE.

TRY AGAIN.

CAT TO CAT LIFT AS YOU BREATHE IN.

KEEP THE ELBOWS TUCKED INTO THE BODY

FOR CAT BOW.

TO CHILD'S POSE,

AND STAY IN CHILD'S POSE, AND BREATHE,

LETTING GO.

NOW CAT SERIES TWO.

STARTS THE SAME WAY.

INHALE, CAT TO CAT LIFT.

TUCK YOUR TOES UNDER, AND EXHALE TO DOWN-FACE DOG.

AGAIN, BREATHING IN,

CAT TO CAT LIFT,

AND EXHALE.

LIFT THE TAIL.

BRING THE HEAD JUST BETWEEN THE ARMS.

TRY AGAIN.

LIFT YOUR HEELS. COME FORWARD.

THE TAIL AND THE HEAD LIFT.

AS YOU EXHALE, COME TO DOWN-FACE DOG.

THIS TIME, WE'LL STAY AND BREATHE,

THE TAIL HIGH, THE HEELS LOW,

PUSHING THE ARMS REALLY STRAIGHT.

GOOD. RELEASE TO CHILD'S POSE.

BREATHE.

NOW IT'S CAT SERIES THREE.

YOU CAN WATCH OR TRY.

COME ONTO THE HANDS AND KNEES,

BRINGING THE HIPS TO THE FLOOR AND LIFTING YOUR HEAD.

AS YOU EXHALE,

THE FOREHEAD COMES TO THE FLOOR AS YOU LIFT THE LEGS.

BREATHE IN, PUSH THE ARMS DOWN, STRAIGHT,

AND AS YOU EXHALE, COME BACK TO CHILD'S POSE.

AGAIN.

INHALE.

CAT TO UPWARD-FACING DOG, WITH THE ARMS STRAIGHT.

EXHALE, THE ELBOWS INTO THE BODY.

AS THE FOREHEAD COMES DOWN, LEGS LIFT.

INHALE TO UPWARD-FACING DOG,

AND EXHALE TO CHILD'S POSE.

ONE MORE TRY.

INHALE.

CAT TO UP DOG.

EXHALE, HALF-LOCUST,

FOREHEAD TO THE FLOOR, LIFTING THE LEGS.

INHALE TO UPWARD-FACING DOG,

AND EXHALE, BACK TO CHILD'S POSE,

TO STAY FOR A BREATH,

RELAXING THE CHEST, THE ARMS, THE LEGS.

CAT FOUR. IT'S REALLY EASY.

COME ONTO YOUR FOREARMS AND LOOK UP.

STRAIGHTEN THE ARMS,

AND AS YOU EXHALE, TUCK YOUR TAIL AND YOUR HEAD,

AND GO BACK TO CHILD'S POSE.

AGAIN.

INHALE, CAT BOW TO CAT LIFT.

EXHALE, CAT TO CHILD.

LAST TIME, BREATHING IN...

BREATHING OUT.

STAY IN CHILD'S POSE,

AND REST THE BACK, AND REST THE ARMS,

RELAX THE NECK,

AND COME ROLLING UP TO MODIFIED HERO POSE,

KEEPING THE HEAD HEAVY AS YOU ROLL UP.

LIFT YOUR CHEST.

BRING YOUR HANDS BACK BEHIND YOU,

INTERLACING THE FINGERS.

EXHALE.

SQUEEZE THE SHOULDER BLADES TOGETHER

AND LIFT YOUR CHEST,

AND COMING FORWARD,

BRINGING THE HEAD DOWN TO THE FLOOR.

ROLL ONTO THE TOP OF THE HEAD, MOVING THE ARMS FORWARD.

GOOD, AND RELEASE BACK TO CHILD'S POSE...

AND NOW RABBIT POSE,

THE HANDS ONTO THE HEELS.

ONCE AGAIN, ROLLING FORWARD, ONTO THE TOP OF THE HEAD,

STRETCHING OUT THE BACK,

AND RELEASE.

COME BACK TO HERO'S POSE,

AND WE'LL CLOSE WITH HERO ROLLING.

EXHALING DOWN...

INHALING, ROLLING UP.

LAST TIME...

AND DRAWING THE HANDS TO THE HEART CENTRE,

WE'LL CLOSE WITH A BOW.

COME BACK FOR A STANDING SEQUENCE.

THE DANCING SHIVA SEQUENCE

IS POSSIBLY THE MOST CHALLENGING OF ALL OUR SEQUENCES.

THE LINK WE USE IS EARTH-RAIN.

ELBOWS TOGETHER AND UP.

EXHALING, THE HANDS DOWN TO THE SIDE.

TRY ONE MORE BREATH-BODY LINK, AND WE'LL BEGIN THE SEQUENCE.

HERE WE GO.

INHALE, HANDS TO THE THIRD EYE, THE HEART,

SWING BACK,

AND EXHALING TO CHAIR POSE.

DEEPENING NOW,

BREATHING IN AND STRAIGHTENING THE LEGS.

AS YOU EXHALE,

TAKE THE ARMS BACK AND THE SEAT WAY BACK.

GOOD. TRY AGAIN.

BREATHING IN...

BREATHING OUT.

INTO CHAIR POSE TO STAY AND BREATHE,

PULLING THE BELLY IN ON THE EXHALE BREATH.

GOOD.

INHALE, COME OUT OF THE POSE,

AND EXHALE, HANDS TO THE HEART CENTRE.

NOW EARTH-RAIN.

INHALE, UP,

AND EXHALE.

FEEL THE AIR. PRESS THE AIR DOWN.

TRY AGAIN.

BRING ENERGY UP FROM THE EARTH INTO YOU,

AND EXHALE, LIGHT COMING DOWN INTO THE BODY.

TRY ONE MORE TIME.

CIRCLE THE HANDS TO THE HEART, AND WE'LL ADD ON.

THIRD EYE, HEART, EARTH, SWING BACK.

EXHALE TO CHAIR POSE.

INHALE, LIFT YOUR CHEST, STRAIGHTEN YOUR LEGS,

AND EXHALE TO A FORWARD FOLD.

DEEPENING NOW,

BENDING THE KNEES AND LIFTING THE FOCUS.

EXHALE, STRAIGHTEN THE LEGS, AND DROP THE HEAD DOWN.

TRY AGAIN.

BREATHE IN.

ATTEMPT TO STRAIGHTEN THE SPINE,

AND AS YOU EXHALE, KEEP THE SPINE STRAIGHT.

NOW WITH STRAIGHT LEGS.

BREATHING.

GOOD.

COMING OUT OF THE POSE, LIFTING, THE PALMS TOUCH,

AND EXHALE, CIRCLE TO NAMASTE.

EARTH-RAIN.

DRAW THE ELBOWS TOGETHER AND LIFT AND OPEN.

EXHALE, THE ARMS DOWN.

INHALE, UP THROUGH CENTRE,

AND EXHALE, THE HANDS TO THE HEART,

TO CONTINUE.

INHALE, THIRD EYE, HEART, EARTH, SWING THE ARMS BACK.

EXHALING TO CHAIR POSE.

INHALE, UP TO A CHEST LIFT,

AND EXHALE, ARMS TO THE SIDE FOR FORWARD FOLDING.

NOW COME UP THE WAY YOU WENT DOWN.

INHALE, AND TAKE A HOLD OF YOUR RIGHT FOOT,

AND PULL THE HEEL UP TO THE LEFT HIP,

AND DROP THE KNEE AS YOU EXTEND THE ARMS UP.

WE'LL DEEPEN.

BEND THE KNEE JUST EVER SO SLIGHTLY.

EXHALE, STRAIGHTEN THE LEG,

AND REALLY FEEL THAT STANDING LEG

STRAIGHT AND STRONG.

TRY AGAIN.

GOOD.

STANDING IN THE TREE VARIATION, BREATHING.

GOOD, AND RELEASE,

THE FOOT TO THE FLOOR, THE ARMS UP,

AND EXHALE, CIRCLE TO NAMASTE.

INHALE, LIFT, WITH YOUR ELBOWS TOGETHER,

AND EXHALE.

DRAW THE ARMS DOWN, THE BACKS OF THE HANDS TOUCHING,

TURNING HERE, AND LIFT.

EXHALE, ALL THE WAY TO THE HEART.

LET'S TRY THE OTHER SIDE.

BREATHING IN.

BREATHING OUT TO CHAIR POSE.

INHALE, STRAIGHTEN THE LEGS, AND LOOK UP,

AND EXHALE, FORWARD FOLD.

INHALE, UP.

NOW IT'S THE LEFT LEG FOR THE TREE VARIATION.

TRY TO LIFT THE HEEL AS HIGH AS POSSIBLE,

AND DROP THE KNEE DOWN.

EXHALE, THE ARMS UP THROUGH CENTRE,

AND WE'LL DEEPEN.

BREATHE IN, BEND THE STANDING LEG,

AND AS YOU EXHALE, STRAIGHTEN THE STANDING LEG.

JUST THAT. ONE MORE TIME.

GOOD.

NOW STAY AND BREATHE,

PRESSING THE FOOT DOWN INTO THE EARTH,

AND FEELING ENERGY RISING UP THROUGH THE BODY.

GOOD, AND RELEASE.

EXHALE TO NAMASTE, AND WE'RE BACK TO HOME BASE,

WHERE WE REST ON THE BREATH.

BEAUTIFUL.

ONE MORE TIME HERE...

AND NOW LET'S ADD ON TO THE SEQUENCE.

HERE WE GO.

THIRD EYE, HEART, BOW TO THE EARTH, REACH BACK.

EXHALE TO CHAIR POSE.

INHALE, UP,

AND EXHALE, FLYING FORWARD AND DOWN.

NOW LIFT. COME BACK UP.

EXHALE, DRAW THE FOOT IN,

INHALE, MAKE THE PLACEMENT OF THE FOOT,

AND EXHALE, THE ARMS STRAIGHT UP.

DROP YOUR TAILBONE.

GOOD.

NOW FORWARD FOLD WITH THE LEG IN THAT POSITION.

IT'S CHALLENGING.

BEND THE STANDING LEG.

INHALE, LIFT YOUR TAIL TO PREPARE FOR A BALANCE,

AND EXHALE INTO THE CRANE BALANCE.

INHALE, BRING THE TOE DOWN,

AND EXHALE.

KEEP THAT STRONG SHELF WITH YOUR BENT ELBOWS.

TRY ONE MORE TIME, GOING INTO THE POSE.

YOU MAY NOT BE ABLE TO LIFT THE TOE OFF THE FLOOR,

BUT IF YOU CAN,

CONTINUE TO LIFT THE FOOT IN TOWARDS THE TAILBONE.

GOOD.

TO RELEASE OUT OF THE POSE,

WE STAND ON THE STRAIGHT LEG AND DROP THE HEAD DOWN.

INHALE, COMING UP, RELEASING THE FOOT,

AND EXHALING TO HOME.

BREATHING IN.

NOW IT'S REALLY IMPORTANT TO REST THE KNEES AND THE HIPS

AND FIND YOUR ALIGNMENT,

AS IF THE BREATH ITSELF IS ALIGNING YOU.

WE'LL TRY THE OTHER SIDE.

INHALE.

EXHALE, CHAIR POSE.

NOW STAY ALIGNED AS YOU LIFT,

AND EXHALE, FORWARD FOLDING.

LIFT YOUR CHEST TO COME UP, TOUCH YOUR PALMS,

AND EXHALE, THE OTHER SIDE.

THE LEFT HEEL UP TO THE RIGHT HIP BONE.

GOOD.

EXHALE, THE ARMS STRAIGHT UP THROUGH CENTRE.

NOW INHALE, FORWARD FOLD,

AND EXHALE, DROP THE TAIL.

BREATHE IN, MAKE A SHELF WITH THE ELBOWS,

AND THEN BALANCE ON THAT SHELF WITH YOUR KNEES.

GOOD. TRY AGAIN.

THE KNEES HIGHER UP TOWARDS THE SHOULDER

MEANS THE BODY WILL BE EVEN HIGHER.

YOU CAN TRY THAT.

WE'RE GOING TO HOLD IN THE BALANCE

AND BREATHE.

USE THE ABDOMINAL WALL, LIFTING, TO HELP YOU BALANCE...

AND RELEASE.

LIFT YOUR TAIL.

EXHALE, DROP THE HEAD.

AS YOU COME UP, RELEASE YOUR FOOT OFF THE THIGH,

AND EXHALE TO REST.

BREATHING IN...

AND OUT.

AGAIN.

NOW WE ADD ON.

INHALE, THIRD EYE, HEART, SWING THE ARMS BACK.

EXHALE INTO CHAIR POSE.

BREATHE INTO A CHEST LIFT,

AND BREATHE OUT TO A FORWARD FOLD.

INHALE, ALL THE WAY UP.

WE'RE BACK ON THE RIGHT SIDE.

RIGHT LEG LIFTS.

GOOD.

TAKE THE ARMS UP AS YOU EXHALE.

NOW CAREFUL AS YOU GO FORWARD.

KEEP YOUR BALANCE, BEND YOUR STANDING LEG,

AND DROP THE TAIL.

NOW LIFT THE TAIL, AND INTO CRANE BALANCE.

COME OUT OF THE POSE, LIFTING YOUR TAIL,

AND DROP THE HEAD DOWN.

AS YOU INHALE, COME UP,

BUT WE'RE STILL BALANCING ON THAT LEFT LEG.

BRING THE RIGHT FOOT BEHIND YOU.

INHALE, THE ARM UP, AND EXHALING TO DANCER POSE.

SUPER CHALLENGING NOW.

THE STANDING LEG WILL BE TIRED.

DO THE BEST YOU CAN.

ONE MORE TRY TO DEEPEN,

INHALING UP,

AND EXHALING INTO THE POSE TO STAY.

ATTEMPTING TO DRAW YOUR RIGHT HIP DOWN

AS YOU KICK THE RIGHT FOOT BACK.

GOOD, LET'S RELEASE,

AND TAKE A SMALL REST WITH BREATH.

INHALE.

YOU REALLY NEED TO BREATHE NOW.

BRING OXYGEN INTO THE BODY.

AND EXHALE ALL THE AIR OUT TO BEGIN.

BREATHING IN.

BREATHING OUT.

STRAIGHTEN THE LEGS. LIFT YOUR CHEST.

FORWARD FOLD ON THE EXHALE.

INHALE, ALL THE WAY UP.

LEFT SIDE FOR TREE VARIATION,

DROPPING THE KNEE, DROPPING THE TAIL.

EXHALE, THE ARMS UP.

FORWARD FOLDING NOW,

AND DRAW THE TAIL DOWN TOWARDS THE FLOOR.

BREATHE IN. PREPARE FOR CRANE VARIATION.

EXHALE. LIFT THE TOE OFF THE FLOOR.

INHALE,

BRING THE FOOT DOWN AND LIFT YOUR TAIL,

AND EXHALE, DROP THE HEAD.

NOW COMING UP,

USE THE STRENGTH OF YOUR STANDING LEG

TO BALANCE,

AND TAKE THE RIGHT ARM UP.

GOOD. NOW DANCER POSE.

MOVE THE RIGHT ARM FORWARD AS YOU KICK BACK.

INHALE, COMING UP,

AND EXHALE, FORWARD YOU GO.

GOOD.

INTO THE POSE TO STAY AND BREATHE.

WONDERFUL.

COME OUT OF THE POSE NOW WITH A DEEP BREATH IN...

AND EXHALE THE HANDS TO NAMASTE.

A WELL-DESERVED REST.

BREATHE IN.

BREATHE OUT.

INHALE, LIFTING, REACHING.

EXHALE, THE HANDS TO THE HEART.

HERE WE GO.

THIRD EYE, HEART, SWING THE ARMS BACK.

EXHALE TO CHAIR POSE.

INHALE, STRAIGHTEN THE LEGS, LOOK UP,

AND EXHALE, FOLD FORWARD.

INHALE, UP,

AND EXHALE.

TAKE A HOLD OF THE RIGHT FOOT,

HIGH UP ON THE HIP BONE WITH THE HEEL,

DROP THE TAILBONE,

EXHALE THE ARMS UP.

GOOD.

FOLDING FORWARD NOW, BREATHING IN.

BREATHING OUT.

DROP THE TAIL.

INHALE, PREPARE FOR YOUR BALANCE,

AND EXHALE,

MOVE THE WEIGHT FORWARD AND LIFT YOUR BELLY.

GOOD.

DRAW THE FOOT DOWN AND LIFT YOUR TAIL.

EXHALE, HEAD DROPPING DOWN.

NOW INHALE UP.

STAY IN THE BALANCE.

GOOD.

REACH THE ARM UP.

FIND YOUR CENTRE LINE OF ENERGY,

AND EXHALE, MOVE FORWARD, KICKING THE FOOT BACK.

WELL DONE.

RELEASE OUT OF THE POSE, AND EXHALE TO NAMASTE.

BREATHING IN, REACHING UP,

AND RELAX THE SHOULDERS AS YOU BREATHE OUT.

AGAIN.

WE KNOW THE SEQUENCE NOW.

LET'S DO IT.

BREATHING IN.

BREATHING OUT, EVERYTHING ALIGNED.

NOW REACH UP, LOOK UP.

EXHALE, FORWARD FOLD.

DROP THE HEAD.

NOW LIFT UP THE CHEST, PALMS TOUCH,

AND EXHALE, TREE VARIATION.

GOOD.

REACH THE ARMS UP AS YOU BREATHE OUT.

BREATHE IN, FORWARD FOLD.

EXHALE, DROP THE TAIL.

INHALE.

LAST TRY FOR YOUR BALANCE.

GOOD.

INHALE, LIFT YOUR TAIL, LIFT YOUR HEAD,

AND EXHALE, RELAX THE HEAD DOWN.

BREATHING IN, COMING UP,

TAKING HOLD OF THE LEFT FOOT, BRINGING IT AROUND.

GOOD.

NOW INHALE, THE ARM UP.

DEEP INHALE BREATH.

EXHALE, INTO THE POSE, DO YOUR BEST,

AND RELEASE ON AN INHALE BREATH.

EXHALE, CIRCLE THE HANDS TO NAMASTE,

AND ONE LINK.

WE'LL CLOSE OUR PRACTICE WITH A BOW,

AND AFTER A SHORT BREAK,

WE'LL COME BACK FOR RELAXATION AND SAVASANA.

RELAXING ON YOUR BACK,

WITH THE FEET APART AND THE KNEES TOGETHER

AND THE ARMS WRAPPED ACROSS THE CHEST.

RELEASE THE ARMS WITH AN EXHALE BREATH,

AND SEPARATE THE KNEES.

BREATHING IN,

PRESS YOUR TAILBONE DOWN AND LIFT YOUR BELLY,

AND AS YOU BREATHE OUT,

PRESS THE BELLY DOWN AND FLATTEN THE BACK.

NOW LIFT YOUR HIPS UP,

PUSHING THE FEET DOWN INTO THE FLOOR.

INHALE...

AND WITH AN EXHALE BREATH, COME ROLLING DOWN.

AGAIN.

TAILBONE INTO THE FLOOR AS THE BELLY LIFTS.

BELLY INTO THE FLOOR AS THE TAILBONE TUCKS.

INHALE, LIFT THE HIPS,

AND EXHALE, ROLLING DOWN.

LAST TIME.

BREATHING IN...

AND OUT.

INHALE, UP...

AND EXHALE.

THIS TIME, WE'LL STAY IN BRIDGE POSE.

TUCK THE SHOULDER BLADES TOGETHER,

WITH THE HANDS INTERLACED.

RELAX YOUR NECK.

GOOD.

NOW RELEASE THE HANDS

AND SEPARATE THE SHOULDER BLADES,

AND COME DOWN ONE VERTEBRA AT A TIME.

GOOD.

SUPINE BUTTERFLY.

OPENING THE KNEES, HANDS ON THE BELLY,

RELAX THE LEGS,

AND CHANGE.

KNEES TO CHEST NOW.

HUG THE KNEES DOWN

AS YOU MAKE THE TAILBONE HEAVY, DROPPING.

RIGHT LEG HAMSTRING STRETCH.

EXTEND THE RIGHT LEG.

USE THE BREATH TO REACH.

NOW LIFT YOUR HEAD UP AND PULL THE LEG IN.

LEAVE THE RIGHT LEG WHERE IT IS.

EXTEND THE OPPOSITE LEG TO THE FLOOR.

RELAX YOUR NECK.

BREATHE...

AND RELEASE.

KNEE-DOWN TWIST.

FOLD THE KNEE OVER THE BODY AND STRETCH OUT YOUR BACK.

NOW RETURN.

THE RIGHT ANKLE ON THE LEFT KNEE,

AND THE RIGHT HAND BETWEEN THE LEGS.

INTERLACE THE FINGERS AND PULL THE KNEES DOWN GENTLY.

BREATHE...

AND CHANGE.

LEFT LEG HAMSTRING STRETCH NOW.

KEEP DROPPING YOUR TAILBONE AS YOU REACH UP WITH THE HEEL.

LIFT THE HEAD, AND PULL THE LEG IN SLIGHTLY.

GOOD.

NOW RELAX THE NECK

AND EXTEND THE OPPOSITE LEG DOWN.

STAY FOR A BREATH...

AND CHANGE.

KNEE-DOWN TWIST.

OPENING...

FINDING SPACE.

CHANGE ONTO YOUR BACK.

LEFT ANKLE ON THE RIGHT KNEE,

THE LEFT HAND BETWEEN THE LEGS,

MEETING THE RIGHT HAND TO PULL IN...

AND RELEASE.

SLIDE THE LEGS OUT, AND LET THE FEET FALL OPEN.

TURN THE PALMS UP, AND RELAX THE NECK.

DROPPING DOWN...

LETTING GO...

FEELING THE BONES AND THE MUSCLES

AND EVEN THE SKIN...

SOFTENING...

ANY TENSION IN THE BODY DRAINS DOWN,

OUT OF THE BODY, INTO THE EARTH...

AND ONE DEEP BREATH WAKES YOU UP.

RUB THE HANDS TOGETHER BRISKLY,

AND BRING THE HANDS OVER THE EYES,

AND WASH THE FACE.

COME BACK TO SIT.

CHEST HIGH AND THE SHOULDERS LOW,

THE HANDS IN ANY MEDITATION MUDRA

THAT YOU KNOW.

FEEL THE BODY BRIGHT, ALERT,

THE EYES SPARKLING, THE EARS OPEN,

YET COMPLETELY CALM,

LISTENING.

WE'LL CLOSE HERE NOW WITH A BOW.

NAMASTE.

FREEDOM IS NOT DOING WHATEVER YOU WANT TO DO.

FREEDOM IS MOVING, THINKING, AND SPEAKING

FROM A PLACE OF NO EGO.