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1
00:00:08,344 --> 00:00:09,896
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 --> 00:00:40,931
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,965 --> 00:00:42,413
LET'S BEGIN WITH A WARM-UP,
13
00:00:42,448 --> 00:00:45,068
AND THEN INTO
TODAY'S DYNAMIC FLOW.
14
00:00:45,103 --> 00:00:47,965
AWAKENING WITH BREATH.
15
00:00:59,827 --> 00:01:01,827
SITTING ON YOUR HEELS,
16
00:01:01,862 --> 00:01:04,137
THE CHEST HIGH
AND THE SHOULDERS LOW.
17
00:01:04,172 --> 00:01:06,379
TAKE A NICE, DEEP BREATH,
18
00:01:06,413 --> 00:01:09,241
AND BRING YOUR HANDS DOWN
IN FRONT OF YOU,
19
00:01:09,275 --> 00:01:14,103
AND RELAX THE HEAD
DOWN TO THE FLOOR.
20
00:01:14,137 --> 00:01:16,103
CAT SERIES ONE.
21
00:01:16,137 --> 00:01:19,551
INHALE, CAT TO CAT LIFT.
22
00:01:19,586 --> 00:01:22,275
EXHALE, CAT BOW, PUSH UP,
23
00:01:22,310 --> 00:01:24,068
CHILD'S POSE.
24
00:01:24,103 --> 00:01:26,068
YOU CAN WATCH
IF YOU DON'T KNOW IT.
25
00:01:26,103 --> 00:01:28,034
CAT TO CAT LIFT.
26
00:01:28,068 --> 00:01:30,068
EXHALE, CAT BOW, PUSH UP,
27
00:01:30,103 --> 00:01:32,482
AND BACK TO CHILD'S POSE.
28
00:01:32,517 --> 00:01:33,931
TRY AGAIN.
29
00:01:33,965 --> 00:01:36,034
CAT TO CAT LIFT
AS YOU BREATHE IN.
30
00:01:36,068 --> 00:01:37,931
KEEP THE ELBOWS
TUCKED INTO THE BODY
31
00:01:37,965 --> 00:01:39,517
FOR CAT BOW.
32
00:01:39,551 --> 00:01:41,068
TO CHILD'S POSE,
33
00:01:41,103 --> 00:01:43,758
AND STAY IN CHILD'S POSE,
AND BREATHE,
34
00:01:43,793 --> 00:01:45,620
LETTING GO.
35
00:01:45,655 --> 00:01:47,068
NOW CAT SERIES TWO.
36
00:01:47,103 --> 00:01:48,931
STARTS THE SAME WAY.
37
00:01:48,965 --> 00:01:51,103
INHALE, CAT TO CAT LIFT.
38
00:01:51,137 --> 00:01:54,862
TUCK YOUR TOES UNDER,
AND EXHALE TO DOWN-FACE DOG.
39
00:01:54,896 --> 00:01:57,758
AGAIN, BREATHING IN,
40
00:01:57,793 --> 00:02:01,034
CAT TO CAT LIFT,
41
00:02:01,068 --> 00:02:02,655
AND EXHALE.
42
00:02:02,689 --> 00:02:04,068
LIFT THE TAIL.
43
00:02:04,103 --> 00:02:06,137
BRING THE HEAD
JUST BETWEEN THE ARMS.
44
00:02:06,172 --> 00:02:07,241
TRY AGAIN.
45
00:02:07,275 --> 00:02:08,896
LIFT YOUR HEELS. COME FORWARD.
46
00:02:08,931 --> 00:02:10,862
THE TAIL AND THE HEAD LIFT.
47
00:02:10,896 --> 00:02:13,551
AS YOU EXHALE,
COME TO DOWN-FACE DOG.
48
00:02:13,586 --> 00:02:16,068
THIS TIME,
WE'LL STAY AND BREATHE,
49
00:02:16,103 --> 00:02:18,517
THE TAIL HIGH, THE HEELS LOW,
50
00:02:18,551 --> 00:02:20,896
PUSHING THE ARMS
REALLY STRAIGHT.
51
00:02:20,931 --> 00:02:24,551
GOOD.
RELEASE TO CHILD'S POSE.
52
00:02:24,586 --> 00:02:27,206
BREATHE.
53
00:02:27,241 --> 00:02:29,517
NOW IT'S CAT SERIES THREE.
54
00:02:29,551 --> 00:02:31,206
YOU CAN WATCH OR TRY.
55
00:02:31,241 --> 00:02:32,689
COME ONTO THE HANDS AND KNEES,
56
00:02:32,724 --> 00:02:35,448
BRINGING THE HIPS TO THE FLOOR
AND LIFTING YOUR HEAD.
57
00:02:35,482 --> 00:02:36,758
AS YOU EXHALE,
58
00:02:36,793 --> 00:02:39,034
THE FOREHEAD COMES TO THE FLOOR
AS YOU LIFT THE LEGS.
59
00:02:39,068 --> 00:02:41,724
BREATHE IN,
PUSH THE ARMS DOWN, STRAIGHT,
60
00:02:41,758 --> 00:02:45,482
AND AS YOU EXHALE,
COME BACK TO CHILD'S POSE.
61
00:02:45,517 --> 00:02:46,931
AGAIN.
62
00:02:46,965 --> 00:02:48,413
INHALE.
63
00:02:48,448 --> 00:02:52,275
CAT TO UPWARD-FACING DOG,
WITH THE ARMS STRAIGHT.
64
00:02:52,310 --> 00:02:54,310
EXHALE,
THE ELBOWS INTO THE BODY.
65
00:02:54,344 --> 00:02:57,000
AS THE FOREHEAD COMES DOWN,
LEGS LIFT.
66
00:02:57,034 --> 00:02:59,379
INHALE TO UPWARD-FACING DOG,
67
00:02:59,413 --> 00:03:02,517
AND EXHALE TO CHILD'S POSE.
68
00:03:02,551 --> 00:03:04,137
ONE MORE TRY.
69
00:03:04,172 --> 00:03:05,931
INHALE.
70
00:03:05,965 --> 00:03:08,206
CAT TO UP DOG.
71
00:03:08,241 --> 00:03:09,965
EXHALE, HALF-LOCUST,
72
00:03:10,000 --> 00:03:12,655
FOREHEAD TO THE FLOOR,
LIFTING THE LEGS.
73
00:03:12,689 --> 00:03:15,689
INHALE TO UPWARD-FACING DOG,
74
00:03:15,724 --> 00:03:19,068
AND EXHALE,
BACK TO CHILD'S POSE,
75
00:03:19,103 --> 00:03:21,931
TO STAY FOR A BREATH,
76
00:03:21,965 --> 00:03:25,137
RELAXING THE CHEST,
THE ARMS, THE LEGS.
77
00:03:25,172 --> 00:03:27,724
CAT FOUR. IT'S REALLY EASY.
78
00:03:27,758 --> 00:03:30,758
COME ONTO YOUR FOREARMS
AND LOOK UP.
79
00:03:30,793 --> 00:03:32,551
STRAIGHTEN THE ARMS,
80
00:03:32,586 --> 00:03:35,517
AND AS YOU EXHALE,
TUCK YOUR TAIL AND YOUR HEAD,
81
00:03:35,551 --> 00:03:38,034
AND GO BACK TO CHILD'S POSE.
82
00:03:38,068 --> 00:03:39,482
AGAIN.
83
00:03:39,517 --> 00:03:42,413
INHALE, CAT BOW TO CAT LIFT.
84
00:03:42,448 --> 00:03:46,000
EXHALE, CAT TO CHILD.
85
00:03:46,034 --> 00:03:49,620
LAST TIME, BREATHING IN...
86
00:03:49,655 --> 00:03:52,379
BREATHING OUT.
87
00:03:52,413 --> 00:03:55,448
STAY IN CHILD'S POSE,
88
00:03:55,482 --> 00:03:58,551
AND REST THE BACK,
AND REST THE ARMS,
89
00:03:58,586 --> 00:04:00,551
RELAX THE NECK,
90
00:04:00,586 --> 00:04:05,448
AND COME ROLLING UP
TO MODIFIED HERO POSE,
91
00:04:05,482 --> 00:04:08,103
KEEPING THE HEAD HEAVY
AS YOU ROLL UP.
92
00:04:08,137 --> 00:04:10,517
LIFT YOUR CHEST.
93
00:04:10,551 --> 00:04:12,103
BRING YOUR HANDS
BACK BEHIND YOU,
94
00:04:12,137 --> 00:04:13,896
INTERLACING THE FINGERS.
95
00:04:13,931 --> 00:04:15,137
EXHALE.
96
00:04:15,172 --> 00:04:16,379
SQUEEZE THE SHOULDER BLADES
TOGETHER
97
00:04:16,413 --> 00:04:18,344
AND LIFT YOUR CHEST,
98
00:04:18,379 --> 00:04:20,068
AND COMING FORWARD,
99
00:04:20,103 --> 00:04:22,793
BRINGING THE HEAD
DOWN TO THE FLOOR.
100
00:04:22,827 --> 00:04:27,068
ROLL ONTO THE TOP OF THE HEAD,
MOVING THE ARMS FORWARD.
101
00:04:27,103 --> 00:04:31,689
GOOD, AND RELEASE
BACK TO CHILD'S POSE...
102
00:04:34,689 --> 00:04:36,310
AND NOW RABBIT POSE,
103
00:04:36,344 --> 00:04:38,965
THE HANDS ONTO THE HEELS.
104
00:04:39,000 --> 00:04:42,344
ONCE AGAIN, ROLLING FORWARD,
ONTO THE TOP OF THE HEAD,
105
00:04:42,379 --> 00:04:45,724
STRETCHING OUT THE BACK,
106
00:04:45,758 --> 00:04:47,758
AND RELEASE.
107
00:04:47,793 --> 00:04:50,241
COME BACK TO HERO'S POSE,
108
00:04:50,275 --> 00:04:54,206
AND WE'LL CLOSE
WITH HERO ROLLING.
109
00:04:54,241 --> 00:04:56,344
EXHALING DOWN...
110
00:04:56,379 --> 00:05:00,241
INHALING, ROLLING UP.
111
00:05:00,275 --> 00:05:02,310
LAST TIME...
112
00:05:07,068 --> 00:05:10,758
AND DRAWING THE HANDS
TO THE HEART CENTRE,
113
00:05:10,793 --> 00:05:14,310
WE'LL CLOSE WITH A BOW.
114
00:05:14,344 --> 00:05:17,275
COME BACK
FOR A STANDING SEQUENCE.
115
00:05:25,379 --> 00:05:27,137
THE DANCING SHIVA SEQUENCE
116
00:05:27,172 --> 00:05:30,758
IS POSSIBLY THE MOST CHALLENGING
OF ALL OUR SEQUENCES.
117
00:05:30,793 --> 00:05:33,000
THE LINK WE USE IS EARTH-RAIN.
118
00:05:33,034 --> 00:05:34,931
ELBOWS TOGETHER AND UP.
119
00:05:34,965 --> 00:05:37,517
EXHALING,
THE HANDS DOWN TO THE SIDE.
120
00:05:37,551 --> 00:05:41,689
TRY ONE MORE BREATH-BODY LINK,
AND WE'LL BEGIN THE SEQUENCE.
121
00:05:41,724 --> 00:05:43,655
HERE WE GO.
122
00:05:43,689 --> 00:05:46,034
INHALE, HANDS TO THE THIRD EYE,
THE HEART,
123
00:05:46,068 --> 00:05:47,586
SWING BACK,
124
00:05:47,620 --> 00:05:50,034
AND EXHALING TO CHAIR POSE.
125
00:05:50,068 --> 00:05:51,379
DEEPENING NOW,
126
00:05:51,413 --> 00:05:53,620
BREATHING IN
AND STRAIGHTENING THE LEGS.
127
00:05:53,655 --> 00:05:54,758
AS YOU EXHALE,
128
00:05:54,793 --> 00:05:57,206
TAKE THE ARMS BACK
AND THE SEAT WAY BACK.
129
00:05:57,241 --> 00:05:58,310
GOOD. TRY AGAIN.
130
00:05:58,344 --> 00:06:00,379
BREATHING IN...
131
00:06:00,413 --> 00:06:01,724
BREATHING OUT.
132
00:06:01,758 --> 00:06:04,275
INTO CHAIR POSE
TO STAY AND BREATHE,
133
00:06:04,310 --> 00:06:08,931
PULLING THE BELLY IN
ON THE EXHALE BREATH.
134
00:06:08,965 --> 00:06:10,034
GOOD.
135
00:06:10,068 --> 00:06:12,413
INHALE, COME OUT OF THE POSE,
136
00:06:12,448 --> 00:06:15,103
AND EXHALE,
HANDS TO THE HEART CENTRE.
137
00:06:15,137 --> 00:06:16,689
NOW EARTH-RAIN.
138
00:06:16,724 --> 00:06:18,724
INHALE, UP,
139
00:06:18,758 --> 00:06:20,068
AND EXHALE.
140
00:06:20,103 --> 00:06:22,482
FEEL THE AIR.
PRESS THE AIR DOWN.
141
00:06:22,517 --> 00:06:23,793
TRY AGAIN.
142
00:06:23,827 --> 00:06:26,137
BRING ENERGY UP FROM THE EARTH
INTO YOU,
143
00:06:26,172 --> 00:06:29,931
AND EXHALE,
LIGHT COMING DOWN INTO THE BODY.
144
00:06:29,965 --> 00:06:31,965
TRY ONE MORE TIME.
145
00:06:32,000 --> 00:06:35,689
CIRCLE THE HANDS TO THE HEART,
AND WE'LL ADD ON.
146
00:06:35,724 --> 00:06:39,586
THIRD EYE, HEART, EARTH,
SWING BACK.
147
00:06:39,620 --> 00:06:42,034
EXHALE TO CHAIR POSE.
148
00:06:42,068 --> 00:06:44,689
INHALE, LIFT YOUR CHEST,
STRAIGHTEN YOUR LEGS,
149
00:06:44,724 --> 00:06:47,551
AND EXHALE TO A FORWARD FOLD.
150
00:06:47,586 --> 00:06:49,000
DEEPENING NOW,
151
00:06:49,034 --> 00:06:51,586
BENDING THE KNEES
AND LIFTING THE FOCUS.
152
00:06:51,620 --> 00:06:54,517
EXHALE, STRAIGHTEN THE LEGS,
AND DROP THE HEAD DOWN.
153
00:06:54,551 --> 00:06:56,000
TRY AGAIN.
154
00:06:56,034 --> 00:06:57,068
BREATHE IN.
155
00:06:57,103 --> 00:06:58,758
ATTEMPT TO STRAIGHTEN THE SPINE,
156
00:06:58,793 --> 00:07:01,413
AND AS YOU EXHALE,
KEEP THE SPINE STRAIGHT.
157
00:07:01,448 --> 00:07:04,137
NOW WITH STRAIGHT LEGS.
158
00:07:04,172 --> 00:07:06,551
BREATHING.
159
00:07:06,586 --> 00:07:07,896
GOOD.
160
00:07:07,931 --> 00:07:10,724
COMING OUT OF THE POSE, LIFTING,
THE PALMS TOUCH,
161
00:07:10,758 --> 00:07:13,068
AND EXHALE, CIRCLE TO NAMASTE.
162
00:07:13,103 --> 00:07:14,758
EARTH-RAIN.
163
00:07:14,793 --> 00:07:17,620
DRAW THE ELBOWS TOGETHER
AND LIFT AND OPEN.
164
00:07:17,655 --> 00:07:19,655
EXHALE, THE ARMS DOWN.
165
00:07:19,689 --> 00:07:22,344
INHALE, UP THROUGH CENTRE,
166
00:07:22,379 --> 00:07:25,103
AND EXHALE,
THE HANDS TO THE HEART,
167
00:07:25,137 --> 00:07:26,793
TO CONTINUE.
168
00:07:26,827 --> 00:07:31,137
INHALE, THIRD EYE, HEART, EARTH,
SWING THE ARMS BACK.
169
00:07:31,172 --> 00:07:33,413
EXHALING TO CHAIR POSE.
170
00:07:33,448 --> 00:07:36,137
INHALE, UP TO A CHEST LIFT,
171
00:07:36,172 --> 00:07:39,379
AND EXHALE, ARMS TO THE SIDE
FOR FORWARD FOLDING.
172
00:07:39,413 --> 00:07:41,586
NOW COME UP
THE WAY YOU WENT DOWN.
173
00:07:41,620 --> 00:07:46,206
INHALE, AND TAKE A HOLD
OF YOUR RIGHT FOOT,
174
00:07:46,241 --> 00:07:49,344
AND PULL THE HEEL
UP TO THE LEFT HIP,
175
00:07:49,379 --> 00:07:52,517
AND DROP THE KNEE
AS YOU EXTEND THE ARMS UP.
176
00:07:52,551 --> 00:07:54,034
WE'LL DEEPEN.
177
00:07:54,068 --> 00:07:56,103
BEND THE KNEE
JUST EVER SO SLIGHTLY.
178
00:07:56,137 --> 00:07:57,655
EXHALE, STRAIGHTEN THE LEG,
179
00:07:57,689 --> 00:07:59,241
AND REALLY FEEL
THAT STANDING LEG
180
00:07:59,275 --> 00:08:00,965
STRAIGHT AND STRONG.
181
00:08:01,000 --> 00:08:02,758
TRY AGAIN.
182
00:08:02,793 --> 00:08:04,206
GOOD.
183
00:08:04,241 --> 00:08:08,344
STANDING IN THE TREE VARIATION,
BREATHING.
184
00:08:11,689 --> 00:08:13,344
GOOD, AND RELEASE,
185
00:08:13,379 --> 00:08:15,448
THE FOOT TO THE FLOOR,
THE ARMS UP,
186
00:08:15,482 --> 00:08:18,551
AND EXHALE, CIRCLE TO NAMASTE.
187
00:08:18,586 --> 00:08:21,034
INHALE, LIFT,
WITH YOUR ELBOWS TOGETHER,
188
00:08:21,068 --> 00:08:22,586
AND EXHALE.
189
00:08:22,620 --> 00:08:26,275
DRAW THE ARMS DOWN,
THE BACKS OF THE HANDS TOUCHING,
190
00:08:26,310 --> 00:08:28,103
TURNING HERE, AND LIFT.
191
00:08:28,137 --> 00:08:30,482
EXHALE,
ALL THE WAY TO THE HEART.
192
00:08:30,517 --> 00:08:32,517
LET'S TRY THE OTHER SIDE.
193
00:08:32,551 --> 00:08:34,793
BREATHING IN.
194
00:08:34,827 --> 00:08:37,655
BREATHING OUT TO CHAIR POSE.
195
00:08:37,689 --> 00:08:40,172
INHALE, STRAIGHTEN THE LEGS,
AND LOOK UP,
196
00:08:40,206 --> 00:08:43,965
AND EXHALE, FORWARD FOLD.
197
00:08:44,000 --> 00:08:46,103
INHALE, UP.
198
00:08:46,137 --> 00:08:49,482
NOW IT'S THE LEFT LEG
FOR THE TREE VARIATION.
199
00:08:49,517 --> 00:08:52,310
TRY TO LIFT THE HEEL
AS HIGH AS POSSIBLE,
200
00:08:52,344 --> 00:08:54,413
AND DROP THE KNEE DOWN.
201
00:08:54,448 --> 00:08:56,965
EXHALE,
THE ARMS UP THROUGH CENTRE,
202
00:08:57,000 --> 00:08:58,551
AND WE'LL DEEPEN.
203
00:08:58,586 --> 00:09:00,827
BREATHE IN,
BEND THE STANDING LEG,
204
00:09:00,862 --> 00:09:03,551
AND AS YOU EXHALE,
STRAIGHTEN THE STANDING LEG.
205
00:09:03,586 --> 00:09:06,000
JUST THAT. ONE MORE TIME.
206
00:09:06,034 --> 00:09:07,724
GOOD.
207
00:09:07,758 --> 00:09:10,000
NOW STAY AND BREATHE,
208
00:09:10,034 --> 00:09:12,724
PRESSING THE FOOT
DOWN INTO THE EARTH,
209
00:09:12,758 --> 00:09:15,965
AND FEELING ENERGY
RISING UP THROUGH THE BODY.
210
00:09:16,000 --> 00:09:19,517
GOOD, AND RELEASE.
211
00:09:19,551 --> 00:09:23,241
EXHALE TO NAMASTE,
AND WE'RE BACK TO HOME BASE,
212
00:09:23,275 --> 00:09:27,034
WHERE WE REST ON THE BREATH.
213
00:09:27,068 --> 00:09:28,827
BEAUTIFUL.
214
00:09:28,862 --> 00:09:31,517
ONE MORE TIME HERE...
215
00:09:31,551 --> 00:09:34,379
AND NOW LET'S ADD ON
TO THE SEQUENCE.
216
00:09:34,413 --> 00:09:35,896
HERE WE GO.
217
00:09:35,931 --> 00:09:39,586
THIRD EYE, HEART,
BOW TO THE EARTH, REACH BACK.
218
00:09:39,620 --> 00:09:41,724
EXHALE TO CHAIR POSE.
219
00:09:41,758 --> 00:09:43,896
INHALE, UP,
220
00:09:43,931 --> 00:09:49,034
AND EXHALE,
FLYING FORWARD AND DOWN.
221
00:09:49,068 --> 00:09:51,206
NOW LIFT. COME BACK UP.
222
00:09:51,241 --> 00:09:53,827
EXHALE, DRAW THE FOOT IN,
223
00:09:53,862 --> 00:09:57,517
INHALE,
MAKE THE PLACEMENT OF THE FOOT,
224
00:09:57,551 --> 00:10:00,137
AND EXHALE,
THE ARMS STRAIGHT UP.
225
00:10:00,172 --> 00:10:01,517
DROP YOUR TAILBONE.
226
00:10:01,551 --> 00:10:02,827
GOOD.
227
00:10:02,862 --> 00:10:04,862
NOW FORWARD FOLD
WITH THE LEG IN THAT POSITION.
228
00:10:04,896 --> 00:10:06,586
IT'S CHALLENGING.
229
00:10:06,620 --> 00:10:08,689
BEND THE STANDING LEG.
230
00:10:08,724 --> 00:10:11,241
INHALE, LIFT YOUR TAIL
TO PREPARE FOR A BALANCE,
231
00:10:11,275 --> 00:10:14,137
AND EXHALE
INTO THE CRANE BALANCE.
232
00:10:14,172 --> 00:10:17,034
INHALE, BRING THE TOE DOWN,
233
00:10:17,068 --> 00:10:18,241
AND EXHALE.
234
00:10:18,275 --> 00:10:21,551
KEEP THAT STRONG SHELF
WITH YOUR BENT ELBOWS.
235
00:10:21,586 --> 00:10:24,206
TRY ONE MORE TIME,
GOING INTO THE POSE.
236
00:10:24,241 --> 00:10:27,586
YOU MAY NOT BE ABLE
TO LIFT THE TOE OFF THE FLOOR,
237
00:10:27,620 --> 00:10:29,137
BUT IF YOU CAN,
238
00:10:29,172 --> 00:10:32,137
CONTINUE TO LIFT THE FOOT
IN TOWARDS THE TAILBONE.
239
00:10:32,172 --> 00:10:33,862
GOOD.
240
00:10:33,896 --> 00:10:35,758
TO RELEASE OUT OF THE POSE,
241
00:10:35,793 --> 00:10:39,965
WE STAND ON THE STRAIGHT LEG
AND DROP THE HEAD DOWN.
242
00:10:40,000 --> 00:10:43,620
INHALE, COMING UP,
RELEASING THE FOOT,
243
00:10:43,655 --> 00:10:47,068
AND EXHALING TO HOME.
244
00:10:47,103 --> 00:10:49,344
BREATHING IN.
245
00:10:49,379 --> 00:10:51,620
NOW IT'S REALLY IMPORTANT
TO REST THE KNEES AND THE HIPS
246
00:10:51,655 --> 00:10:54,275
AND FIND YOUR ALIGNMENT,
247
00:10:54,310 --> 00:10:58,206
AS IF THE BREATH ITSELF
IS ALIGNING YOU.
248
00:10:58,241 --> 00:10:59,965
WE'LL TRY THE OTHER SIDE.
249
00:11:00,000 --> 00:11:01,862
INHALE.
250
00:11:01,896 --> 00:11:04,620
EXHALE, CHAIR POSE.
251
00:11:04,655 --> 00:11:07,827
NOW STAY ALIGNED AS YOU LIFT,
252
00:11:07,862 --> 00:11:11,068
AND EXHALE, FORWARD FOLDING.
253
00:11:11,103 --> 00:11:15,000
LIFT YOUR CHEST TO COME UP,
TOUCH YOUR PALMS,
254
00:11:15,034 --> 00:11:17,551
AND EXHALE, THE OTHER SIDE.
255
00:11:17,586 --> 00:11:20,862
THE LEFT HEEL
UP TO THE RIGHT HIP BONE.
256
00:11:20,896 --> 00:11:22,379
GOOD.
257
00:11:22,413 --> 00:11:25,034
EXHALE, THE ARMS STRAIGHT UP
THROUGH CENTRE.
258
00:11:25,068 --> 00:11:28,655
NOW INHALE, FORWARD FOLD,
259
00:11:28,689 --> 00:11:31,586
AND EXHALE, DROP THE TAIL.
260
00:11:31,620 --> 00:11:34,827
BREATHE IN,
MAKE A SHELF WITH THE ELBOWS,
261
00:11:34,862 --> 00:11:37,724
AND THEN BALANCE ON THAT SHELF
WITH YOUR KNEES.
262
00:11:37,758 --> 00:11:40,344
GOOD. TRY AGAIN.
263
00:11:40,379 --> 00:11:44,896
THE KNEES HIGHER UP
TOWARDS THE SHOULDER
264
00:11:44,931 --> 00:11:47,586
MEANS THE BODY
WILL BE EVEN HIGHER.
265
00:11:47,620 --> 00:11:49,137
YOU CAN TRY THAT.
266
00:11:49,172 --> 00:11:50,413
WE'RE GOING TO HOLD
IN THE BALANCE
267
00:11:50,448 --> 00:11:51,655
AND BREATHE.
268
00:11:51,689 --> 00:11:55,655
USE THE ABDOMINAL WALL, LIFTING,
TO HELP YOU BALANCE...
269
00:11:55,689 --> 00:11:58,034
AND RELEASE.
270
00:11:58,068 --> 00:11:59,827
LIFT YOUR TAIL.
271
00:11:59,862 --> 00:12:02,827
EXHALE, DROP THE HEAD.
272
00:12:02,862 --> 00:12:06,034
AS YOU COME UP,
RELEASE YOUR FOOT OFF THE THIGH,
273
00:12:06,068 --> 00:12:11,172
AND EXHALE TO REST.
274
00:12:11,206 --> 00:12:13,586
BREATHING IN...
275
00:12:13,620 --> 00:12:15,862
AND OUT.
276
00:12:15,896 --> 00:12:19,379
AGAIN.
277
00:12:21,379 --> 00:12:23,034
NOW WE ADD ON.
278
00:12:23,068 --> 00:12:26,827
INHALE, THIRD EYE, HEART,
SWING THE ARMS BACK.
279
00:12:26,862 --> 00:12:29,172
EXHALE INTO CHAIR POSE.
280
00:12:29,206 --> 00:12:32,103
BREATHE INTO A CHEST LIFT,
281
00:12:32,137 --> 00:12:35,896
AND BREATHE OUT
TO A FORWARD FOLD.
282
00:12:35,931 --> 00:12:38,379
INHALE, ALL THE WAY UP.
283
00:12:38,413 --> 00:12:40,137
WE'RE BACK ON THE RIGHT SIDE.
284
00:12:40,172 --> 00:12:42,586
RIGHT LEG LIFTS.
285
00:12:42,620 --> 00:12:44,758
GOOD.
286
00:12:44,793 --> 00:12:47,034
TAKE THE ARMS UP AS YOU EXHALE.
287
00:12:47,068 --> 00:12:50,379
NOW CAREFUL AS YOU GO FORWARD.
288
00:12:50,413 --> 00:12:53,068
KEEP YOUR BALANCE,
BEND YOUR STANDING LEG,
289
00:12:53,103 --> 00:12:55,379
AND DROP THE TAIL.
290
00:12:55,413 --> 00:12:59,517
NOW LIFT THE TAIL,
AND INTO CRANE BALANCE.
291
00:13:02,172 --> 00:13:04,724
COME OUT OF THE POSE,
LIFTING YOUR TAIL,
292
00:13:04,758 --> 00:13:07,379
AND DROP THE HEAD DOWN.
293
00:13:07,413 --> 00:13:09,206
AS YOU INHALE, COME UP,
294
00:13:09,241 --> 00:13:11,965
BUT WE'RE STILL BALANCING
ON THAT LEFT LEG.
295
00:13:12,000 --> 00:13:14,344
BRING THE RIGHT FOOT BEHIND YOU.
296
00:13:14,379 --> 00:13:19,620
INHALE, THE ARM UP,
AND EXHALING TO DANCER POSE.
297
00:13:21,172 --> 00:13:22,724
SUPER CHALLENGING NOW.
298
00:13:22,758 --> 00:13:24,689
THE STANDING LEG WILL BE TIRED.
299
00:13:24,724 --> 00:13:26,758
DO THE BEST YOU CAN.
300
00:13:26,793 --> 00:13:28,862
ONE MORE TRY TO DEEPEN,
301
00:13:28,896 --> 00:13:30,655
INHALING UP,
302
00:13:30,689 --> 00:13:33,931
AND EXHALING INTO THE POSE
TO STAY.
303
00:13:33,965 --> 00:13:37,620
ATTEMPTING
TO DRAW YOUR RIGHT HIP DOWN
304
00:13:37,655 --> 00:13:40,724
AS YOU KICK THE RIGHT FOOT BACK.
305
00:13:40,758 --> 00:13:43,034
GOOD, LET'S RELEASE,
306
00:13:43,068 --> 00:13:47,310
AND TAKE A SMALL REST
WITH BREATH.
307
00:13:47,344 --> 00:13:49,827
INHALE.
308
00:13:49,862 --> 00:13:52,862
YOU REALLY NEED TO BREATHE NOW.
309
00:13:52,896 --> 00:13:56,379
BRING OXYGEN INTO THE BODY.
310
00:13:56,413 --> 00:14:00,551
AND EXHALE ALL THE AIR OUT
TO BEGIN.
311
00:14:00,586 --> 00:14:03,448
BREATHING IN.
312
00:14:03,482 --> 00:14:06,103
BREATHING OUT.
313
00:14:06,137 --> 00:14:08,655
STRAIGHTEN THE LEGS.
LIFT YOUR CHEST.
314
00:14:08,689 --> 00:14:12,551
FORWARD FOLD ON THE EXHALE.
315
00:14:12,586 --> 00:14:14,931
INHALE, ALL THE WAY UP.
316
00:14:14,965 --> 00:14:19,206
LEFT SIDE FOR TREE VARIATION,
317
00:14:19,241 --> 00:14:23,103
DROPPING THE KNEE,
DROPPING THE TAIL.
318
00:14:23,137 --> 00:14:25,724
EXHALE, THE ARMS UP.
319
00:14:25,758 --> 00:14:28,931
FORWARD FOLDING NOW,
320
00:14:28,965 --> 00:14:32,379
AND DRAW THE TAIL
DOWN TOWARDS THE FLOOR.
321
00:14:32,413 --> 00:14:35,689
BREATHE IN.
PREPARE FOR CRANE VARIATION.
322
00:14:35,724 --> 00:14:38,793
EXHALE.
LIFT THE TOE OFF THE FLOOR.
323
00:14:38,827 --> 00:14:40,103
INHALE,
324
00:14:40,137 --> 00:14:42,724
BRING THE FOOT DOWN
AND LIFT YOUR TAIL,
325
00:14:42,758 --> 00:14:45,862
AND EXHALE, DROP THE HEAD.
326
00:14:45,896 --> 00:14:47,241
NOW COMING UP,
327
00:14:47,275 --> 00:14:48,793
USE THE STRENGTH
OF YOUR STANDING LEG
328
00:14:48,827 --> 00:14:50,482
TO BALANCE,
329
00:14:50,517 --> 00:14:52,448
AND TAKE THE RIGHT ARM UP.
330
00:14:52,482 --> 00:14:55,517
GOOD. NOW DANCER POSE.
331
00:14:55,551 --> 00:14:58,275
MOVE THE RIGHT ARM FORWARD
AS YOU KICK BACK.
332
00:14:58,310 --> 00:15:00,172
INHALE, COMING UP,
333
00:15:00,206 --> 00:15:02,448
AND EXHALE, FORWARD YOU GO.
334
00:15:07,655 --> 00:15:08,655
GOOD.
335
00:15:08,689 --> 00:15:13,448
INTO THE POSE
TO STAY AND BREATHE.
336
00:15:13,482 --> 00:15:15,379
WONDERFUL.
337
00:15:15,413 --> 00:15:19,172
COME OUT OF THE POSE NOW
WITH A DEEP BREATH IN...
338
00:15:19,206 --> 00:15:22,689
AND EXHALE THE HANDS TO NAMASTE.
339
00:15:22,724 --> 00:15:24,758
A WELL-DESERVED REST.
340
00:15:24,793 --> 00:15:27,482
BREATHE IN.
341
00:15:27,517 --> 00:15:29,862
BREATHE OUT.
342
00:15:29,896 --> 00:15:34,137
INHALE, LIFTING, REACHING.
343
00:15:34,172 --> 00:15:35,586
EXHALE, THE HANDS TO THE HEART.
344
00:15:35,620 --> 00:15:37,034
HERE WE GO.
345
00:15:37,068 --> 00:15:39,862
THIRD EYE, HEART,
SWING THE ARMS BACK.
346
00:15:39,896 --> 00:15:42,275
EXHALE TO CHAIR POSE.
347
00:15:42,310 --> 00:15:45,965
INHALE, STRAIGHTEN THE LEGS,
LOOK UP,
348
00:15:46,000 --> 00:15:48,758
AND EXHALE, FOLD FORWARD.
349
00:15:48,793 --> 00:15:50,793
INHALE, UP,
350
00:15:50,827 --> 00:15:52,551
AND EXHALE.
351
00:15:52,586 --> 00:15:54,965
TAKE A HOLD OF THE RIGHT FOOT,
352
00:15:55,000 --> 00:15:57,310
HIGH UP ON THE HIP BONE
WITH THE HEEL,
353
00:15:57,344 --> 00:15:59,310
DROP THE TAILBONE,
354
00:15:59,344 --> 00:16:01,965
EXHALE THE ARMS UP.
355
00:16:02,000 --> 00:16:03,068
GOOD.
356
00:16:03,103 --> 00:16:05,724
FOLDING FORWARD NOW,
BREATHING IN.
357
00:16:05,758 --> 00:16:06,827
BREATHING OUT.
358
00:16:06,862 --> 00:16:09,034
DROP THE TAIL.
359
00:16:09,068 --> 00:16:11,482
INHALE,
PREPARE FOR YOUR BALANCE,
360
00:16:11,517 --> 00:16:12,689
AND EXHALE,
361
00:16:12,724 --> 00:16:15,448
MOVE THE WEIGHT FORWARD
AND LIFT YOUR BELLY.
362
00:16:15,482 --> 00:16:16,689
GOOD.
363
00:16:16,724 --> 00:16:18,413
DRAW THE FOOT DOWN
AND LIFT YOUR TAIL.
364
00:16:18,448 --> 00:16:20,655
EXHALE, HEAD DROPPING DOWN.
365
00:16:20,689 --> 00:16:22,896
NOW INHALE UP.
366
00:16:22,931 --> 00:16:24,655
STAY IN THE BALANCE.
367
00:16:24,689 --> 00:16:25,931
GOOD.
368
00:16:25,965 --> 00:16:27,586
REACH THE ARM UP.
369
00:16:27,620 --> 00:16:30,586
FIND YOUR CENTRE LINE OF ENERGY,
370
00:16:30,620 --> 00:16:34,655
AND EXHALE, MOVE FORWARD,
KICKING THE FOOT BACK.
371
00:16:34,689 --> 00:16:36,034
WELL DONE.
372
00:16:36,068 --> 00:16:40,000
RELEASE OUT OF THE POSE,
AND EXHALE TO NAMASTE.
373
00:16:40,034 --> 00:16:43,068
BREATHING IN, REACHING UP,
374
00:16:43,103 --> 00:16:47,034
AND RELAX THE SHOULDERS
AS YOU BREATHE OUT.
375
00:16:47,068 --> 00:16:48,344
AGAIN.
376
00:16:48,379 --> 00:16:51,793
WE KNOW THE SEQUENCE NOW.
377
00:16:51,827 --> 00:16:53,689
LET'S DO IT.
378
00:16:53,724 --> 00:16:55,103
BREATHING IN.
379
00:16:55,137 --> 00:16:58,827
BREATHING OUT,
EVERYTHING ALIGNED.
380
00:16:58,862 --> 00:17:01,586
NOW REACH UP, LOOK UP.
381
00:17:01,620 --> 00:17:05,172
EXHALE, FORWARD FOLD.
382
00:17:05,206 --> 00:17:06,931
DROP THE HEAD.
383
00:17:06,965 --> 00:17:09,551
NOW LIFT UP THE CHEST,
PALMS TOUCH,
384
00:17:09,586 --> 00:17:13,000
AND EXHALE, TREE VARIATION.
385
00:17:15,586 --> 00:17:16,862
GOOD.
386
00:17:16,896 --> 00:17:19,689
REACH THE ARMS UP
AS YOU BREATHE OUT.
387
00:17:19,724 --> 00:17:22,379
BREATHE IN, FORWARD FOLD.
388
00:17:22,413 --> 00:17:25,379
EXHALE, DROP THE TAIL.
389
00:17:25,413 --> 00:17:27,103
INHALE.
390
00:17:27,137 --> 00:17:31,000
LAST TRY FOR YOUR BALANCE.
391
00:17:31,034 --> 00:17:32,862
GOOD.
392
00:17:32,896 --> 00:17:35,620
INHALE, LIFT YOUR TAIL,
LIFT YOUR HEAD,
393
00:17:35,655 --> 00:17:38,034
AND EXHALE, RELAX THE HEAD DOWN.
394
00:17:38,068 --> 00:17:40,517
BREATHING IN, COMING UP,
395
00:17:40,551 --> 00:17:43,655
TAKING HOLD OF THE LEFT FOOT,
BRINGING IT AROUND.
396
00:17:43,689 --> 00:17:44,896
GOOD.
397
00:17:44,931 --> 00:17:46,793
NOW INHALE, THE ARM UP.
398
00:17:46,827 --> 00:17:48,896
DEEP INHALE BREATH.
399
00:17:48,931 --> 00:17:52,068
EXHALE, INTO THE POSE,
DO YOUR BEST,
400
00:17:52,103 --> 00:17:55,344
AND RELEASE ON AN INHALE BREATH.
401
00:17:55,379 --> 00:17:57,724
EXHALE,
CIRCLE THE HANDS TO NAMASTE,
402
00:17:57,758 --> 00:17:59,724
AND ONE LINK.
403
00:18:03,862 --> 00:18:06,344
WE'LL CLOSE OUR PRACTICE
WITH A BOW,
404
00:18:06,379 --> 00:18:08,482
AND AFTER A SHORT BREAK,
405
00:18:08,517 --> 00:18:13,344
WE'LL COME BACK
FOR RELAXATION AND SAVASANA.
406
00:18:21,724 --> 00:18:23,275
RELAXING ON YOUR BACK,
407
00:18:23,310 --> 00:18:25,379
WITH THE FEET APART
AND THE KNEES TOGETHER
408
00:18:25,413 --> 00:18:28,655
AND THE ARMS
WRAPPED ACROSS THE CHEST.
409
00:18:28,689 --> 00:18:31,655
RELEASE THE ARMS
WITH AN EXHALE BREATH,
410
00:18:31,689 --> 00:18:34,517
AND SEPARATE THE KNEES.
411
00:18:34,551 --> 00:18:35,862
BREATHING IN,
412
00:18:35,896 --> 00:18:38,689
PRESS YOUR TAILBONE DOWN
AND LIFT YOUR BELLY,
413
00:18:38,724 --> 00:18:40,413
AND AS YOU BREATHE OUT,
414
00:18:40,448 --> 00:18:43,724
PRESS THE BELLY DOWN
AND FLATTEN THE BACK.
415
00:18:43,758 --> 00:18:45,551
NOW LIFT YOUR HIPS UP,
416
00:18:45,586 --> 00:18:47,724
PUSHING THE FEET
DOWN INTO THE FLOOR.
417
00:18:47,758 --> 00:18:50,344
INHALE...
418
00:18:50,379 --> 00:18:53,827
AND WITH AN EXHALE BREATH,
COME ROLLING DOWN.
419
00:18:53,862 --> 00:18:55,310
AGAIN.
420
00:18:55,344 --> 00:18:58,275
TAILBONE INTO THE FLOOR
AS THE BELLY LIFTS.
421
00:18:58,310 --> 00:19:02,448
BELLY INTO THE FLOOR
AS THE TAILBONE TUCKS.
422
00:19:02,482 --> 00:19:06,000
INHALE, LIFT THE HIPS,
423
00:19:06,034 --> 00:19:08,655
AND EXHALE, ROLLING DOWN.
424
00:19:08,689 --> 00:19:11,103
LAST TIME.
425
00:19:11,137 --> 00:19:13,172
BREATHING IN...
426
00:19:13,206 --> 00:19:15,448
AND OUT.
427
00:19:18,137 --> 00:19:20,931
INHALE, UP...
428
00:19:20,965 --> 00:19:22,379
AND EXHALE.
429
00:19:22,413 --> 00:19:24,724
THIS TIME,
WE'LL STAY IN BRIDGE POSE.
430
00:19:24,758 --> 00:19:26,724
TUCK THE SHOULDER BLADES
TOGETHER,
431
00:19:26,758 --> 00:19:30,517
WITH THE HANDS INTERLACED.
432
00:19:30,551 --> 00:19:32,620
RELAX YOUR NECK.
433
00:19:32,655 --> 00:19:33,655
GOOD.
434
00:19:33,689 --> 00:19:34,896
NOW RELEASE THE HANDS
435
00:19:34,931 --> 00:19:37,034
AND SEPARATE
THE SHOULDER BLADES,
436
00:19:37,068 --> 00:19:40,310
AND COME DOWN
ONE VERTEBRA AT A TIME.
437
00:19:40,344 --> 00:19:42,482
GOOD.
438
00:19:42,517 --> 00:19:44,482
SUPINE BUTTERFLY.
439
00:19:44,517 --> 00:19:48,206
OPENING THE KNEES,
HANDS ON THE BELLY,
440
00:19:48,241 --> 00:19:50,965
RELAX THE LEGS,
441
00:19:51,000 --> 00:19:53,241
AND CHANGE.
442
00:19:53,275 --> 00:19:55,448
KNEES TO CHEST NOW.
443
00:19:55,482 --> 00:19:56,965
HUG THE KNEES DOWN
444
00:19:57,000 --> 00:20:00,344
AS YOU MAKE THE TAILBONE HEAVY,
DROPPING.
445
00:20:00,379 --> 00:20:03,827
RIGHT LEG HAMSTRING STRETCH.
446
00:20:03,862 --> 00:20:05,655
EXTEND THE RIGHT LEG.
447
00:20:05,689 --> 00:20:08,241
USE THE BREATH TO REACH.
448
00:20:08,275 --> 00:20:11,655
NOW LIFT YOUR HEAD UP
AND PULL THE LEG IN.
449
00:20:11,689 --> 00:20:14,379
LEAVE THE RIGHT LEG
WHERE IT IS.
450
00:20:14,413 --> 00:20:17,068
EXTEND THE OPPOSITE LEG
TO THE FLOOR.
451
00:20:17,103 --> 00:20:18,724
RELAX YOUR NECK.
452
00:20:18,758 --> 00:20:21,068
BREATHE...
453
00:20:23,689 --> 00:20:25,448
AND RELEASE.
454
00:20:25,482 --> 00:20:27,275
KNEE-DOWN TWIST.
455
00:20:27,310 --> 00:20:32,068
FOLD THE KNEE OVER THE BODY
AND STRETCH OUT YOUR BACK.
456
00:20:32,103 --> 00:20:34,000
NOW RETURN.
457
00:20:34,034 --> 00:20:36,689
THE RIGHT ANKLE
ON THE LEFT KNEE,
458
00:20:36,724 --> 00:20:39,206
AND THE RIGHT HAND
BETWEEN THE LEGS.
459
00:20:39,241 --> 00:20:42,931
INTERLACE THE FINGERS
AND PULL THE KNEES DOWN GENTLY.
460
00:20:42,965 --> 00:20:45,206
BREATHE...
461
00:20:47,620 --> 00:20:50,344
AND CHANGE.
462
00:20:50,379 --> 00:20:53,344
LEFT LEG HAMSTRING STRETCH NOW.
463
00:20:55,241 --> 00:20:59,931
KEEP DROPPING YOUR TAILBONE
AS YOU REACH UP WITH THE HEEL.
464
00:20:59,965 --> 00:21:04,068
LIFT THE HEAD,
AND PULL THE LEG IN SLIGHTLY.
465
00:21:06,068 --> 00:21:07,034
GOOD.
466
00:21:07,068 --> 00:21:08,482
NOW RELAX THE NECK
467
00:21:08,517 --> 00:21:10,896
AND EXTEND THE OPPOSITE LEG
DOWN.
468
00:21:10,931 --> 00:21:13,275
STAY FOR A BREATH...
469
00:21:16,034 --> 00:21:17,758
AND CHANGE.
470
00:21:17,793 --> 00:21:19,862
KNEE-DOWN TWIST.
471
00:21:19,896 --> 00:21:22,172
OPENING...
472
00:21:22,206 --> 00:21:25,000
FINDING SPACE.
473
00:21:26,586 --> 00:21:28,310
CHANGE ONTO YOUR BACK.
474
00:21:28,344 --> 00:21:30,551
LEFT ANKLE ON THE RIGHT KNEE,
475
00:21:30,586 --> 00:21:32,896
THE LEFT HAND BETWEEN THE LEGS,
476
00:21:32,931 --> 00:21:36,103
MEETING THE RIGHT HAND
TO PULL IN...
477
00:21:40,137 --> 00:21:42,517
AND RELEASE.
478
00:21:42,551 --> 00:21:47,310
SLIDE THE LEGS OUT,
AND LET THE FEET FALL OPEN.
479
00:21:47,344 --> 00:21:52,655
TURN THE PALMS UP,
AND RELAX THE NECK.
480
00:21:55,310 --> 00:21:57,896
DROPPING DOWN...
481
00:21:57,931 --> 00:21:59,689
LETTING GO...
482
00:21:59,724 --> 00:22:02,448
FEELING THE BONES
AND THE MUSCLES
483
00:22:02,482 --> 00:22:05,448
AND EVEN THE SKIN...
484
00:22:05,482 --> 00:22:08,034
SOFTENING...
485
00:22:10,482 --> 00:22:13,482
ANY TENSION IN THE BODY
DRAINS DOWN,
486
00:22:13,517 --> 00:22:18,551
OUT OF THE BODY,
INTO THE EARTH...
487
00:22:23,896 --> 00:22:26,206
AND ONE DEEP BREATH
WAKES YOU UP.
488
00:22:26,241 --> 00:22:27,931
RUB THE HANDS TOGETHER BRISKLY,
489
00:22:27,965 --> 00:22:30,448
AND BRING THE HANDS
OVER THE EYES,
490
00:22:30,482 --> 00:22:34,413
AND WASH THE FACE.
491
00:22:34,448 --> 00:22:37,758
COME BACK TO SIT.
492
00:22:37,793 --> 00:22:41,172
CHEST HIGH
AND THE SHOULDERS LOW,
493
00:22:41,206 --> 00:22:42,724
THE HANDS
IN ANY MEDITATION MUDRA
494
00:22:42,758 --> 00:22:44,620
THAT YOU KNOW.
495
00:22:44,655 --> 00:22:47,448
FEEL THE BODY BRIGHT, ALERT,
496
00:22:47,482 --> 00:22:50,620
THE EYES SPARKLING,
THE EARS OPEN,
497
00:22:50,655 --> 00:22:52,758
YET COMPLETELY CALM,
498
00:22:52,793 --> 00:22:55,758
LISTENING.
499
00:22:55,793 --> 00:23:00,137
WE'LL CLOSE HERE NOW
WITH A BOW.
500
00:23:00,172 --> 00:23:02,241
NAMASTE.
501
00:23:04,344 --> 00:23:07,551
FREEDOM IS NOT DOING
WHATEVER YOU WANT TO DO.
502
00:23:07,586 --> 00:23:10,586
FREEDOM IS MOVING, THINKING,
AND SPEAKING
503
00:23:10,620 --> 00:23:13,103
FROM A PLACE OF NO EGO.
33699
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