Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated:
1
00:00:00,800 --> 00:00:03,500
Hi, welcome to
2
00:00:03,500 --> 00:00:06,400
Caravan. My name is Christina. And this is a
3
00:00:06,400 --> 00:00:09,100
10 minute Power Yoga sequence that you can do
4
00:00:09,100 --> 00:00:12,600
anywhere, no equipment necessary. We'll focus
5
00:00:12,600 --> 00:00:15,700
on some strong standing postures and variations.
6
00:00:15,700 --> 00:00:18,900
Let's come into a standing mountain
7
00:00:18,900 --> 00:00:21,300
pose feet hip width distance.
8
00:00:22,100 --> 00:00:25,700
Good feeling the crown of your head reaching up as you
9
00:00:25,700 --> 00:00:28,200
root down through all four corners of your feet.
10
00:00:29,100 --> 00:00:32,300
Beautiful. Now, let's bring big toes together to touch
11
00:00:32,300 --> 00:00:35,300
heels slightly apart clasp your fingers leaving the
12
00:00:35,300 --> 00:00:38,500
index fingers to point and reach both arms up
13
00:00:38,500 --> 00:00:39,900
take a breath in.
14
00:00:40,700 --> 00:00:43,400
Lengthen the body and exhale reach over to
15
00:00:43,400 --> 00:00:46,400
the right side pressing your hips to the left. We'll take three
16
00:00:46,400 --> 00:00:49,100
breaths here breathing in and exhale.
17
00:00:50,800 --> 00:00:52,600
Good one more inhale.
18
00:00:53,200 --> 00:00:56,400
And exhale come back to Center Reach up
19
00:00:56,400 --> 00:00:59,600
centering and exhale reach over
20
00:00:59,600 --> 00:01:02,500
to the left bumping your hips over to the right. Maybe
21
00:01:02,500 --> 00:01:05,400
even looking underneath the right arm breathe in
22
00:01:05,400 --> 00:01:08,200
exhale coming over a little
23
00:01:08,200 --> 00:01:10,200
bit more one more breath in
24
00:01:11,400 --> 00:01:15,600
Come back to center with this posture big
25
00:01:14,600 --> 00:01:17,500
toes together touching sit your
26
00:01:17,500 --> 00:01:20,300
hips low coming into a chair pose
27
00:01:20,300 --> 00:01:23,000
good your weight is in the
28
00:01:23,200 --> 00:01:26,500
heels. You can lift all 10 toes nice breathe in
29
00:01:26,500 --> 00:01:30,300
look up and exhale sinking a little bit deeper if
30
00:01:29,300 --> 00:01:32,100
you want look down and make sure you can
31
00:01:32,100 --> 00:01:34,400
see all ten toes and then lift your chest.
32
00:01:35,200 --> 00:01:37,400
Feel your thighs internally rotating.
33
00:01:38,500 --> 00:01:39,900
Your tailbone is heavy.
34
00:01:41,800 --> 00:01:44,000
Good one more breath here.
35
00:01:45,200 --> 00:01:46,300
and release
36
00:01:47,600 --> 00:01:50,500
bring the toes to point forward nice. I'll
37
00:01:50,500 --> 00:01:53,800
come to show you from the side. We're gonna get into a warrior
38
00:01:53,800 --> 00:01:54,600
one pose.
39
00:01:55,200 --> 00:01:57,900
Bring your left foot forward step your right foot back.
40
00:01:59,100 --> 00:02:02,400
So both feet are wide almost like
41
00:02:02,400 --> 00:02:05,300
you're on two railroad tracks. Keep your left
42
00:02:05,300 --> 00:02:08,800
knee over your left ankle and then right toes
43
00:02:08,800 --> 00:02:10,000
are at a 45 degree angle.
44
00:02:11,500 --> 00:02:12,300
Reach your arms up.
45
00:02:13,400 --> 00:02:15,000
Nice Palms facing toward one another.
46
00:02:15,800 --> 00:02:18,400
Inhale lengthen the sides of
47
00:02:18,400 --> 00:02:21,500
the body exhale open up your chest bringing the
48
00:02:21,500 --> 00:02:24,600
elbows close in almost like you're going to make your heart parallel
49
00:02:24,600 --> 00:02:25,100
to the ceiling.
50
00:02:25,900 --> 00:02:27,500
inhale straightening back up
51
00:02:28,700 --> 00:02:31,500
exhale opening up the chest good keeping the
52
00:02:31,500 --> 00:02:34,500
legs strong the strong base one
53
00:02:34,500 --> 00:02:35,100
more breath in.
54
00:02:36,700 --> 00:02:39,200
Exhale good this time class the
55
00:02:39,200 --> 00:02:42,300
hands behind your back draw the fist down the
56
00:02:42,300 --> 00:02:44,900
right leg. Stay here for a breath breathe in.
57
00:02:45,800 --> 00:02:48,800
exhale hinging forward coming into
58
00:02:48,800 --> 00:02:50,900
a humble devotional Warrior
59
00:02:51,500 --> 00:02:54,600
Squeezing the shoulder blades together and let the crown of the head drop.
60
00:02:54,600 --> 00:02:57,200
The left shoulder goes inside of the
61
00:02:57,200 --> 00:02:57,800
left knee.
62
00:02:58,500 --> 00:03:01,500
Good letting the fists go overhead feeling the
63
00:03:01,500 --> 00:03:03,000
strength of the inner thighs.
64
00:03:05,400 --> 00:03:06,900
breathing evenly and deeply
65
00:03:08,300 --> 00:03:11,200
good inhale pressing through your base the feet
66
00:03:11,200 --> 00:03:13,300
reach the arms up find a little backbend.
67
00:03:14,300 --> 00:03:17,200
And exhale release the arms. We can bring the
68
00:03:17,200 --> 00:03:20,600
feet together coming to stand into dasana taking
69
00:03:20,600 --> 00:03:21,900
a few moments to catch your breath.
70
00:03:23,400 --> 00:03:24,300
We'll do that on the other side.
71
00:03:27,200 --> 00:03:27,700
Good this time.
72
00:03:28,600 --> 00:03:31,400
You'll bring your right foot forward stepping the left foot back.
73
00:03:31,400 --> 00:03:34,600
Same thing this time left hip.
74
00:03:35,400 --> 00:03:38,500
Forward right hip back. So you want your hips like headlights facing
75
00:03:38,500 --> 00:03:41,200
forward and really ground through the blade of
76
00:03:41,200 --> 00:03:44,500
your left foot keeping your right knee over your right ankle.
77
00:03:45,400 --> 00:03:48,300
Breathe in reach the arms up lengthen the sides
78
00:03:48,300 --> 00:03:48,600
of the body.
79
00:03:50,200 --> 00:03:53,600
And breathe in reach the arms up lengthen the
80
00:03:53,600 --> 00:03:56,500
sides of the body exhale opening up your chest.
81
00:03:57,200 --> 00:04:01,200
Keeping the right knee over the right ankle inhale straighten
82
00:04:00,200 --> 00:04:01,700
back up.
83
00:04:02,500 --> 00:04:05,700
Exhale yawning open the chest cracking
84
00:04:05,700 --> 00:04:08,400
open the front of the heart space one more time
85
00:04:08,400 --> 00:04:09,100
inhale.
86
00:04:10,100 --> 00:04:13,300
Exhale opening up clasping the hands behind
87
00:04:13,300 --> 00:04:16,300
you this time the opposite thumb on top the way that feels
88
00:04:16,300 --> 00:04:19,600
a little funny draw the fists down the left leg.
89
00:04:20,500 --> 00:04:23,300
breathe in exhale lead with your heart
90
00:04:24,800 --> 00:04:28,300
coming into that humble devotional Warrior right shoulder
91
00:04:27,300 --> 00:04:30,600
toward the inside of the right knee fists. Come
92
00:04:30,600 --> 00:04:31,100
overhead.
93
00:04:32,600 --> 00:04:35,800
Squeezing the shoulder blades and resist the urge to let the fists go
94
00:04:35,800 --> 00:04:38,300
over to the right side. Let the crown of the head hang
95
00:04:38,300 --> 00:04:38,600
heavy.
96
00:04:40,700 --> 00:04:43,100
Breathing in through the nose and exhaling through the
97
00:04:43,100 --> 00:04:46,900
nose if you can ujai breath in and out that Oceanic sounding
98
00:04:46,900 --> 00:04:48,200
breath at the base of the throat.
99
00:04:49,500 --> 00:04:51,300
Maintaining the heat in the body one more breath here.
100
00:04:52,800 --> 00:04:55,400
Inhale with control reach up and
101
00:04:55,400 --> 00:04:57,800
back Warrior one with a little backbend.
102
00:04:59,500 --> 00:05:02,800
So relax the arms and you can find your way back to tadasana
103
00:05:02,800 --> 00:05:06,100
Mountain pose taking a few breaths here reconnect to
104
00:05:05,100 --> 00:05:06,500
your breath.
105
00:05:08,300 --> 00:05:09,900
Feel your heartbeat.
106
00:05:11,300 --> 00:05:14,800
Doesn't take too many poses to get the blood flowing get
107
00:05:14,800 --> 00:05:18,400
the body warm. We're gonna do one more little
108
00:05:17,400 --> 00:05:19,100
sequence here.
109
00:05:19,900 --> 00:05:20,800
So we'll bring.
110
00:05:21,900 --> 00:05:24,500
The right foot forward stepping the left foot
111
00:05:24,500 --> 00:05:27,300
back and widening lengthening The Stance. So
112
00:05:27,300 --> 00:05:30,700
we're coming into Warrior two legs this time your front
113
00:05:30,700 --> 00:05:33,900
heels in line with the back arch of the foot and let's
114
00:05:33,900 --> 00:05:37,000
reach both arms out to the side making
115
00:05:36,200 --> 00:05:39,200
sure both arms are in line with one another so you
116
00:05:39,200 --> 00:05:43,000
can look back at your left arm and then look at the right breathe in
117
00:05:42,100 --> 00:05:44,700
and exhale sink a little bit deeper.
118
00:05:45,700 --> 00:05:48,500
Good, maybe you even Flex The Palms
119
00:05:48,500 --> 00:05:51,300
like you're pressing away both sides of the room and look
120
00:05:51,300 --> 00:05:53,500
over your right fingertips one more breath here.
121
00:05:55,900 --> 00:05:58,300
Inhale flip your front Palm tilt up
122
00:05:58,300 --> 00:06:01,200
and back finding Peaceful Warrior legs are
123
00:06:01,200 --> 00:06:02,900
just as they were in Warrior Two.
124
00:06:04,600 --> 00:06:07,700
Exhale hinge forward lightly bring the right elbow
125
00:06:07,700 --> 00:06:10,500
on top of the right thigh draw the left shoulder
126
00:06:10,500 --> 00:06:13,100
back sweep the left arm over the
127
00:06:13,100 --> 00:06:16,400
ear for extended side angle reaching through
128
00:06:16,400 --> 00:06:19,500
your left fingertips pressing through
129
00:06:19,500 --> 00:06:22,200
the blade of the left foot feel that nice
130
00:06:22,200 --> 00:06:26,200
long line along the whole left side body and create
131
00:06:25,200 --> 00:06:28,200
space underneath the right rib cage.
132
00:06:28,200 --> 00:06:32,000
So this elbow is very lightly touching one more
133
00:06:31,000 --> 00:06:32,200
breath.
134
00:06:33,700 --> 00:06:35,200
Come back to Warrior Two.
135
00:06:36,500 --> 00:06:37,500
Okay, then let's come back.
136
00:06:38,400 --> 00:06:41,200
To tadasana heel toe the feet toward one another
137
00:06:41,200 --> 00:06:42,300
and we'll do the other side.
138
00:06:44,400 --> 00:06:47,500
Now stepping the left foot out to the side walking the
139
00:06:47,500 --> 00:06:50,500
right foot back getting low. You
140
00:06:50,500 --> 00:06:53,200
want your front thigh to be almost parallel to
141
00:06:53,200 --> 00:06:53,600
the Earth?
142
00:06:54,500 --> 00:06:56,300
And reach both arms up to the side.
143
00:06:57,200 --> 00:07:00,400
This time let's flip the Palms. So the pinkies are facing forward
144
00:07:00,400 --> 00:07:02,900
see how that helps to open up the chest.
145
00:07:03,800 --> 00:07:06,500
Softly gaze over your left fingertips, maybe
146
00:07:06,500 --> 00:07:10,200
even a lift of the corners of the lips breathe
147
00:07:09,200 --> 00:07:10,400
in.
148
00:07:11,600 --> 00:07:14,400
Exhale sink a little bit deeper nice.
149
00:07:16,800 --> 00:07:17,600
inhaling and exhale
150
00:07:19,900 --> 00:07:20,900
one more breath here.
151
00:07:22,600 --> 00:07:25,900
On your next inhale lift up and back Peaceful
152
00:07:25,900 --> 00:07:28,100
Warrior reaching the left arm up. So we're
153
00:07:28,100 --> 00:07:30,100
stretching the left side body.
154
00:07:31,500 --> 00:07:34,500
Exhale to hinge forward very lightly bringing
155
00:07:34,500 --> 00:07:37,500
the left elbow onto the left thigh first find
156
00:07:37,500 --> 00:07:40,200
the space underneath the left rib cage and then draw the
157
00:07:40,200 --> 00:07:40,800
right shoulder back.
158
00:07:41,700 --> 00:07:43,600
Sweep the right arm over the ear.
159
00:07:45,600 --> 00:07:48,400
Shining open the chest big long line the whole right side body.
160
00:07:49,500 --> 00:07:51,600
Maybe even looking underneath your right palm.
161
00:07:52,600 --> 00:07:54,500
Or you can look down at your left big toe.
162
00:07:55,400 --> 00:07:58,200
Join this stretch feeling the strength of
163
00:07:58,200 --> 00:07:58,800
your foundation.
164
00:08:03,900 --> 00:08:05,200
Could come back up.
165
00:08:06,100 --> 00:08:07,000
Warrior Two
166
00:08:08,100 --> 00:08:11,800
and let the arms relax heel toe the feet toward one another coming
167
00:08:11,800 --> 00:08:13,300
back into tadasana.
168
00:08:14,700 --> 00:08:17,600
Good, so that was a 10 minute Power Yoga
169
00:08:17,600 --> 00:08:20,500
sequence that you can do anywhere shoes. No shoes
170
00:08:20,500 --> 00:08:23,400
matte, no matte you name it. I hope
171
00:08:23,400 --> 00:08:26,100
that you enjoyed this practice, and I look forward to seeing you
172
00:08:26,100 --> 00:08:28,100
again soon on Caravan. Thank you.
13442
Can't find what you're looking for?
Get subtitles in any language from opensubtitles.com, and translate them here.
Afrikaans
Akan
Albanian
Amharic
Arabic
Armenian
Azerbaijani
Basque
Belarusian
Bemba
Bengali
Bihari
Bosnian
Breton
Bulgarian
Cambodian
Catalan
Cebuano
Cherokee
Chichewa
Chinese (Simplified)
Chinese (Traditional)
Corsican
Croatian
Czech
Danish
Dutch
English
Esperanto
Estonian
Faroese
Finnish
Galician
Georgian
German
Greek
Guarani
Haitian Creole
Hausa
Hawaiian
Hebrew
Hmong
Hungarian
Icelandic
Indonesian
Irish
Italian
Japanese
Kazakh
Kinyarwanda
Kirundi
Kongo
Korean
Krio (Sierra Leone)
Kurdish
Kyrgyz
Laothian
Latin
Latvian
Lithuanian
Luganda
Luo
Luxembourgish
Macedonian
Malagasy
Malay
Maltese
Maori
Mauritian Creole
Moldavian
Mongolian
Myanmar (Burmese)
Montenegrin
Nepali
Norwegian
Pashto
Persian
Polish
Portuguese (Brazil)
Portuguese (Portugal)
Quechua
Romanian
Romansh
Russian
Samoan
Scots Gaelic
Serbian
Sesotho
Setswana
Seychellois Creole
Shona
Sindhi
Sinhalese
Slovak
Slovenian
Somali
Spanish (Latin American)
Swedish
Tajik
Thai
Tigrinya
Tonga
Turkish
Turkmen
Ukrainian
Uzbek
Vietnamese
Welsh
Wolof