All language subtitles for ignore4k.23.12.04.jennifer.mendez

Hi girls, welcome
to today's yoga class.

You can come with me.

- Leave your mattes here.
- Hi.

I'm glad you came today.

We too.

But I'd like to warn you that today
we're going to do exercises, not talking.

So we're gonna try
to reach nirvana.

So, Namaste, welcome.

Let's start in sitting position.

Let’s focus on our breath.

Breath in.

Breath out.

Breath in.

Breath out.

On the exhale, connect your
middle finger to your thumb.

Focus on your breath.

Connect your hands to
your heart, to your chest.

And again, breathe.

Connect your hands
above your head.

Focus on your breath.

Forget about all problems.

So, girls, let's move
on to the next position.

To the position of the cat.

Focus on your back muscles.

And breathe.

So, now let's move on
to the tree position.

Get up carefully.

Let's move on to the
front part of the mat.

And put one foot on a thigh.

Let's focus on the heart, and
then we'll focus on our breathing.

I don't mind, you can switch
sides if you don't like it.

That's great!

Everyone starts differently.

So, hold this position
for another 10 seconds.

Take a deep breath.

So, let's go to the
downward dog position.

Stand on your 4.

Balance goes on hands.

So, let’s change the position.
Put your knees down.

But girls, focus, okay?

Concentrate.

Breathe in, focus on yoga.

So, we're going to move
on to the next position.

To the warrior position.

We're going to stretch.

So, we stretch out
behind the hand.

Now we bend to the side.

We stretch out.

So, a few more
breaths and exhalations.

So, and we'll move on to one asana.

Stand on all 4.

We put the weight in the
lower part of the body.

Girls, what is this?

I've had enough of this.

At the beginning of the lesson,
we said that this lesson would be

about breathing and concentration.

And you're here to meditate,
because breathing is our way.

And it's the way we can be
successful and calm in life.

Despite all our problems.

So I don't like that you're
laughing at this lesson.

Last time it was the same.

So girls...

From now on, we will really
practice, meditate and concentrate

on our breath, on our mind.

So that we can stay in order
and ready for the next day.

Is that clear to you?

- Yes.
- Good.

So we can move on
to the next position.

So let's just relax.

Let's start concentrating again.

Why did we come here today?

So, inhale.

And we sit down.

Again, we connect the
middle finger and the thumb.

We think about what we did today.

Close your eyes and breathe.

So.

Let’s stand up.

So, girls, put your mattes closer.

Let's make a warrior pose.

Legs will go to the right angle.

And join your hands
above your head.

So, keep the right angle, I
can't see it in your legs.

So, lie on your side, lift your leg.

Let’s stretch our muscles.

And just repeat five more times.

Now lift your side.

Now lift up your arm.

Breathe nice and slowly
through your nose.

- This is tough!
- Position is good for shoulders.

I can feel it working!

How is it stretching...

Let's look at the arm.

Let's move your
hand up and down.

Look at the other side of the hand.

It is stretching so well.

I am glad you are
enjoying it so much, girls.

Put the hand toward the ceiling.

Yoga helps finding nirvana.

This is good.

Let’s tighten our legs.

We stay in the same
position, arms up.

We lift the right leg.

I love yoga.

- Exactly, we focus on our breath.
- Yes.

Let’s lay down.

And lift our butts up.

We try to hold the
position for a moment.

That’s great.

This position is good
for the lumbar spine.

Let’s focus.

Concentrate on your breathe.

Put butts on the matte,
lift your legs up.

Put hands behind the head.

This is awesome.

Let’s lift the knees to the chest.

Let’s focus on the breathe.

Hold knees and do circles.

Let’s focus.

Turn to another side.

- Is it good?
- Amazing.

Are you enjoying
the lecture? Awesome.

Let's move on to the next position.

Stand on your knees.

Stretch out.

This is great.

Yoga is good for cleansing
your mind and your spirit.

This is amazing.

A few more breaths and exhales.

And turn to the side.

Lay down and lift
your leg up.

So, lift the right leg
to the right angle.

And hold.

So, stretch the right leg.

Add the hand.

Look up with the hand.

So, we focus only on
our breathing, on yoga.

We meditate.

We experience every in
breath and out breath.

We put our knees together like this.

We put our left hand up.

And we quietly think about
where this lecture got us.

Hand goes upwards.

Breathe in, hands down.

It is so good today.

So, girls, focus.

Last few breaths and exhales.

Hush.

So, let's go over the side carefully.

Stand up.

Foot to the thigh.

Hands up at your head,
focus on your breath.

Excellent.

Put your hands in
front of your chest.

Hands in front of the chest.
Focus on your breath.

Try to balance.

So, we go from the tree
position to the matte.

Lay down on your back.

Lift our left leg to the ceiling.

And we can stretch our muscles.

Put your ankle on the knee,
we will stretch our butt.

Don’t forget to breathe.

So we will slowly, gradually
go to the Turkish sit.

Let's connect the middle
points and the thumbs.

Feel the power of our breath.

A few more inhales and exhales.

We are slowing finishing
our today's hour.

Anyway, I think you didn't
concentrate enough today.

And we should repeat this lesson soon.

- I'd love to.
- Me too.

I’m looking forward
to see you next time.

Me too.

Me too.

Namaste.