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 WARMUP,

AND THEN INTO TODAY'S DYNAMIC FLOW,

AWAKENING WITH BREATH.

WARMING UP,

RELAXING INTO THE FLOW...

BEGIN SITTING

WITH THE LEGS EXTENDED, THE HANDS AT YOUR SIDE.

RELAX THE ARMS BACK

AND BRING THE CHIN DOWN TO THE CHEST.

BREATHING IN,

FLEX THE FEET, STRAIGHTEN THE ARMS,

AND LOOK UP.

BREATHING OUT, RELAX BACK,

BENDING THE ELBOWS BACK BEHIND YOU.

AGAIN.

EXHALING DOWN.

ONE LAST TIME.

INHALE, PRESSING TO A CHEST LIFT,

AND EXHALING,

CONTRACTING, DROPPING THE CHIN DOWN.

NOW INHALE, COMING FORWARD, TO DANDASANA, OR SITTING POSE.

EXTEND THE ARMS OUT TO THE SIDE AS YOU BREATHE IN.

EXHALE, FLEX THE FEET, FLEX THE HANDS,

AS YOU COME BACK.

NOW FORWARD, INTERLACING THE FINGERS,

INDEX FINGER POINTING FORWARD.

EXHALE, LIFTING THE CHEST, LIFTING THE ARMS.

ONE MORE TIME.

BREATHING IN.

BREATHING OUT, CONTRACTING, AS YOU FLEX THE FEET.

FORWARD FOLDING, POINTING THE TOES...

EXHALE COMING UP.

NOW BRING THE LEGS TOGETHER, SOLES OF THE FEET TOUCHING,

AND DRAW THE ARMS DOWN TO SHOULDER HEIGHT.

TAKE AN INHALE BREATH WHERE YOU ARE.

EXHALE, CONTRACT,

AND INHALE, FORWARD,

REACHING THE ARMS FORWARD, THE HEAD DOWN.

EXHALE, LIFT, STRAIGHT ARMS, CHEST HIGH.

INHALE, ARMS DOWN.

EXHALE, BACK.

INHALE FORWARD, BREATHING.

EXHALE, COMING UP.

WE'LL HOLD HERE FOR A BREATH.

IN...

AND OUT.

NOW TRANSITIONING, OPENING THE LEGS TO THE SIDE.

KEEP YOUR CHEST HIGH AND THE SHOULDERS LOW.

DRAW THE ARMS UP AS YOU BREATHE IN,

AND AGAIN, EXHALE BACK,

FLEXING THE HANDS, FLEXING THE FEET.

FORWARD ON THE INHALE AND UP ON THE EXHALE.

DROP THE SHOULDERS AS YOU BREATHE IN.

EXHALE, CONTRACT, GOING BACK.

REACH THE ARMS FORWARD, BREATHING IN,

POINTING THE TOES,

AND EXHALE, LIFT THE CHEST.

STAY HERE FOR A BREATH,

PRESSING THE BUTTOCKS BONES DOWN

AND FEELING THE CHEST RISING, LIFTING.

GOOD.

AND TRANSITION NOW.

BRING THE SOLES OF THE FEET TOGETHER,

DRAW THE HANDS UNDERNEATH THE FEET,

BOUND ANGLE POSE.

BREATHE.

FEEL THE WHOLE BODY.

NOW PREPARE FOR CAT ROLLING.

BRING THE HANDS TO THE SIDE, COME ONTO YOUR HANDS AND KNEES.

AS YOU INHALE,

LIFT YOUR TAILBONE AND LIFT YOUR HEAD.

AS YOU EXHALE, TUCK THE TAILBONE,

PRESS THE PALMS DOWN AS YOU LOOK BETWEEN THE LEGS.

AGAIN.

INHALE TO CAT LIFT, EXHALE TO CAT.

ONE LAST TIME.

BREATHING IN, LIFT THE TAIL, LIFT THE HEAD.

AS YOU BREATHE OUT,

REALLY PRESS THE PALMS DOWN AND STRETCH OUT YOUR BACK.

STAY HERE FOR A BREATH.

BREATHING IN TO CAT LIFT, AND WE'LL HOLD HERE,

RELAXING INTO THE SADDLE OF THE LOW BACK.

NOW BRING THE SEAT DOWN TO THE HEELS,

EXTEND THE ARMS FORWARD, RELAX THE FOREHEAD DOWN.

ROLLING UP TO HERO'S POSE, HANDS TO THE HEART.

WE'LL CLOSE HERE WITH A BOW,

REMEMBERING OUR PERFECTION,

JUST AS WE ARE,

AND STILL ROOM FOR IMPROVEMENT.

NAMASTE.

NEXT IS A STANDING SEQUENCE.

REACHING THE ARMS UP,

DRAW THE HANDS DOWN THROUGH CENTRE.

THIS IS OUR SUN-MOON LINK.

INHALE, REACHING UP TO THE SUN.

EXHALE, DRAW THE HANDS DOWN,

SLICING THROUGH THE CENTRE OF THE BODY.

ONE MORE TIME. DEEP BREATH IN.

BREATHING OUT, FORWARD FOLDING NOW.

BEND THE KNEES AND LIFT THE HEAD A LITTLE BIT,

AND NOW DEEPEN INTO THE POSE.

AS YOU STRAIGHTEN THE LEGS, DROP THE HEAD.

LET'S DEEPEN AGAIN.

INHALE, BEND THE KNEES,

LIFT A WEE BIT,

AND EXHALE, STRAIGHTEN THE LEGS,

AND RELAX THE NECK, THE SHOULDERS,

STAYING FOR A BREATH.

GOOD.

COMING OUT OF THE POSE,

BEND THE KNEES A LITTLE BIT TO COME UP.

LIFT YOUR CHEST,

AND EXHALE, CIRCLE THE HANDS INTO THE HEART...

SUN-MOON LINK.

INHALE, DOWN TO GO UP.

EXHALE, SLIDING THE HANDS DOWN THROUGH CENTRE.

AGAIN, BREATHING IN,

PULLING THE WHOLE UNIVERSE INTO YOUR BODY

AS YOU BREATHE OUT.

INHALE UP,

AND HERE WE GO WITH A FORWARD FOLD.

EXHALE DOWN.

INHALE, COMING UP,

TURNING THE RIGHT FOOT OUT AND PUSHING THE LEFT HEEL BACK.

EXHALING TO WARRIOR ONE.

WE'LL TRY DEEPENING.

INHALE, STRAIGHTEN THE LEG,

AND AS YOU GO DOWN, FEEL THE ALIGNMENT OF THE BODY,

THE HIPS SQUARE.

ONE LAST TIME, BREATHING IN, STRAIGHTENING THE LEG.

BRING THE KNEE JUST TO THE ANKLE AND NO FURTHER,

AND STAY FOR A BREATH.

TUCK THE TAIL, REACH WITH THE ARMS BACK,

BREATHE.

GOOD. BACK TO CENTRE.

INHALE.

EXHALE, RELEASE THE ARMS, CIRCLING THE HANDS TO THE HEART.

SUN-MOON LINK.

BREATHING IN, SOFT BELLY,

BREATHING OUT, STRONG BELLY.

FEEL THE SPINE.

INHALE UP

AND EXHALE DOWN.

NOW CONTINUE WITH THE SEQUENCE.

INHALE, TOUCH YOUR PALMS,

AND EXHALE, FORWARD FOLD.

TRY WARRIOR ONE ON THE OTHER SIDE.

INHALE UP, TURNING THE FEET,

AND EXHALE, BENDING THE KNEE.

LIFT AS YOU BREATHE IN TO SQUARE OFF THE HIPS,

AND EXHALE, TUCK THE TAIL AS YOU GO DOWN.

ONE MORE TIME TO DEEPEN.

FIND THE VERTICAL WITH THE BODY.

NOW, AS YOU BEND THE KNEE, LAY IT OUT.

LAY THE ARMS BACK, STAY AND BREATHE...

AND CHANGE.

INHALE, COME BACK TO CENTRE.

TURN THE TOES IN SLIGHTLY.

EXHALE, HANDS TO THE HEART,

NARROWING THE STANCE A LITTLE BIT.

BREATHING IN.

FEEL THE BODY AS YOU EXHALE.

CONTRACT.

NOW RELEASE AS YOU INHALE, LIFTING, OPENING,

AND EXHALE,

PULLING THE BELLY INTO THE SPINE.

HERE WE GO WITH OUR FORWARD FOLD.

SEND THE TAILBONE BACK

AS YOU SOFTEN IN THE HIP CREASE TO GO DOWN.

INHALE, COMING UP, TURNING THE RIGHT FOOT OUT,

LEFT HEEL BACK,

BENDING THE KNEE INTO WARRIOR ONE.

NOW RELEASE THE ARMS

AND REACH THE HANDS DOWN FOR THE FLOOR

FOR MONKEY POSE,

AND STRETCH AND LIFT THE CHEST.

AS YOU BREATHE IN, COME FORWARD SLIGHTLY,

AND AS YOU BREATHE OUT, LIFT THE CHEST,

REACH THE ARMS BACK.

LEAVE THE HANDS BACK THIS TIME AS YOU COME FORWARD,

BREATHING IN,

AND THE LAST DEEPENING INTO THE POSE,

LIFT YOUR CHEST AS YOU TUCK THE TAIL.

THE ARMS STAY BACK.

BREATHE.

GOOD.

RELEASE OUT OF THE POSE.

BRING YOUR WEIGHT FORWARD, TUCKING THE BACK TOE,

AND REACH THE HANDS INTO THE HEART,

AND BREATHING IN, ARMS DOWN TO GO UP,

AND EXHALE,

THE HANDS SLIDE DOWN THROUGH CENTRE,

DROPPING THE SHOULDERS AS YOU COME DOWN.

BREATHE IN.

BREATHE OUT.

INHALE, LIFT THE CHEST, TOUCH YOUR PALMS TOGETHER,

AND EXHALE, FORWARD FOLDING,

AND COMING UP AND TURNING.

EXHALE, WARRIOR ONE.

INHALE TO MONKEY POSE.

UNCURL THE BACK TOE,

AND EXHALE, LIFT YOUR CHEST.

BREATHING IN.

BREATHING OUT, REACH THE ARMS BACK.

NOW LEAVE YOUR ARMS BACK AS YOU BREATHE IN,

AND TAKE THE BODY FORWARD,

AND EXHALE, LIFT YOUR CHEST,

REACHING THE ARMS EVEN FURTHER BACK,

AND STAY FOR A BREATH.

AS YOU TUCK THE TAIL FORWARD,

LIFT THE PUBIC BONE TOWARDS THE BELLY

AND LIFT THE BELLY TOWARDS THE CHEST.

RELEASE OUT OF THE POSE NOW, BRINGING THE ARMS UP ABOVE YOU,

AND EXHALE, CIRCLE THE HANDS TO NAMASTE.

SUN-MOON LINK.

RE-ESTABLISHING THE BREATH HERE...

EASE.

CALM.

DEEP BREATH IN,

SLIDING THE HANDS DOWN THROUGH CENTRE

AS YOU EXHALE...

HERE WE GO.

INHALE, TOUCH THE PALMS TOGETHER,

AND EXHALE, FORWARD FOLD.

INHALE UP, AND TURNING...

EXHALE, WARRIOR ONE,

AND INHALE TO MONKEY POSE,

UNCURLING THE BACK TOE AS THE KNEE COMES TO THE FLOOR.

EXHALE, STRAIGHTEN YOUR FRONT LEG

AND PULL YOUR SHOULDERS AWAY FROM THE EARS.

LET'S TRY DEEPENING.

BEND THE KNEE

AND STRAIGHTEN THE LEG AS YOU COME BACK.

GO FORWARD ONCE AGAIN,

BREATHING IN,

AND EXHALE BACK.

STAY FOR A BREATH HERE.

TUCK THE CHIN IN SLIGHTLY SO THE BACK OF THE NECK IS LONG.

TO RELEASE OUT OF THE POSE, BRING THE WEIGHT FORWARD.

TUCK THE BACK TOE, WINDMILL THE ARMS TO CENTRE,

AND EXHALE, CIRCLE THE HANDS INTO THE HEART.

BREATHING IN, DOWN TO GO UP,

FINDING THE CENTRE LINE OF THE BODY,

DROP THE WEIGHT AS YOU BREATHE IN,

AND FEEL ENERGY RISING AS YOU BREATHE OUT.

HERE WE GO TO THE OTHER SIDE.

EXHALE, FORWARD FOLD.

INHALE, TURN THE LEFT FOOT OUT, PUSH THE RIGHT HEEL BACK.

WARRIOR ONE.

BREATHING IN,

RELEASE THE ARMS FORWARD AS YOU UNCURL THE BACK TOE.

EXHALE TO STRAIGHT-LEGGED HAMSTRING STRETCH.

INHALE, THE WEIGHT COMES FORWARD AS YOU LIFT YOUR CHEST.

EXHALE, SEND THE BUTTOCKS BONES BACK

AS YOU TUCK THE CHIN IN.

LET'S TRY ONE MORE TIME.

MOVE FORWARD WITH THE WEIGHT,

AND AS YOU MOVE THE BUTTOCKS BONES BACK,

KEEP YOUR CHEST LIFTED, KEEP THE BACK FLAT.

STAY FOR A BREATH.

GOOD, AND RELEASE.

SWING THE ARMS UP, PALMS TOUCHING,

AND EXHALE,

CIRCLE THE HANDS AROUND AND INTO THE HEART.

BREATHING IN, DOWN TO GO UP.

BREATHING OUT,

FEEL THE BELLY PULLING INTO THE SPINE.

INHALING, DRAWING THE ARMS UP, PREPARING TO FORWARD FOLD,

AND EXHALE, FORWARD FOLD,

AND NOW COMING UP ON AN INHALE AND TURNING THE FEET...

EXHALE, WARRIOR ONE.

REACH THE ARMS DOWN, RELEASE THE BACK TOE,

AND EXHALE TO STRAIGHT-LEGGED HAMSTRING STRETCH.

NOW BRING THE WEIGHT FORWARD

AND STRAIGHTEN THE BACK LEG TO LIFT IT UP.

BREATHING IN, THE TOE COMES DOWN TO THE FLOOR,

AND AS YOU BREATHE OUT, LENGTHEN THE LEG TO LIFT UP.

ONE MORE TRY TO DEEPEN.

INHALE DOWN,

AND EXHALE, LIFTING THE LEG,

RELAXING THE BACK OF THE NECK DOWN.

WE'LL STAY AND BREATHE.

EXTEND THE LEG.

FEEL THE ENDS OF THE TOES REACHING.

GOOD.

RELEASE OUT OF THE POSE.

WINDMILL THE ARMS TO TOUCH AND EXHALE TO NAMASTE.

SUN-MOON LINK.

INHALE.

EXHALE.

HERE WE GO TO THE OTHER SIDE.

INHALE UP AND TOUCH AND EXHALE TO YOUR FORWARD FOLD.

INHALE UP AND TURN THE FEET.

EXHALE TO WARRIOR ONE.

RELEASE THE ARMS DOWN TO THE FLOOR

AS YOU UNCURL THE BACK TOE.

EXHALE TO STRAIGHT-LEGGED HAMSTRING STRETCH.

PREPARING FOR NEEDLE,

BRING THE WEIGHT FORWARD, PUSHING OFF THE BACK FOOT,

AND EXHALE THE LEG UP.

BRING THE LEG DOWN AS YOU BREATHE IN.

NOW, AS YOU SEND THE LEG UP,

DROP THE WEIGHT OF THE HEAD DOWN,

AND BRING THE LEG DOWN ONE MORE TIME,

AND EXTENDING.

STAY IN NEEDLE POSE AND BREATHE.

FEELING THE EXTENDED LEG,

ENERGY REACHING OUT THROUGH THE BALLS OF THE FEET.

RELEASE OUT OF THE POSE

AND EXHALE TO NAMASTE.

SUN-MOON LINK.

JUST ONE LINK THIS TIME,

AND WE'LL DO THE WHOLE SEQUENCE ON THE RIGHT SIDE.

INHALE UP.

EXHALE, FORWARD FOLD.

COMING UP, PRESS THE FEET DOWN INTO THE FLOOR

AS YOU LIFT YOUR CHEST.

TURN THE FEET

AND BEND THE KNEE TO WARRIOR ONE.

BREATHING IN, MONKEY POSE,

AND BREATHING OUT,

STRAIGHT-LEGGED HAMSTRING STRETCH.

BREATHING IN,

THE WEIGHT COMES FORWARD TO PREPARE FOR NEEDLE,

AND EXHALE, NEEDLE.

VERY GOOD.

BACK TO CENTRE ON THE INHALE BREATH.

SWING THE ARMS UP,

AND EXHALE, THE HANDS TO THE HEART.

INHALE, DOWN TO GO UP.

HANDS COME DOWN THROUGH CENTRE.

NOW THE WHOLE THING ON THE LEFT SIDE.

PALMS TOUCH TO FORWARD FOLD.

BREATHING OUT.

INHALE, LIFT AND TURN.

EXHALE, WARRIOR ONE.

INHALE, MONKEY POSE.

UNCURL THE BACK TOE, SEND THE BUTTOCKS BONES BACK.

TUCK YOUR CHIN IN SLIGHTLY.

THE WEIGHT COMES FORWARD NOW AS YOU BREATHE IN,

AND AS YOU BREATHE OUT, LIFT THE LEG TO NEEDLE POSE.

BREATHING IN, STEP WAY BACK,

REACH THE HANDS UP,

AND EXHALE, NAMASTE.

ONE LINK.

INHALE, THE ARMS UP.

EXHALE, THE HANDS JUST TO THE HEART CENTRE.

WE'LL CLOSE HERE WITH A BOW.

NAMASTE.

FIRST, RELEASE POSE.

LAYING ON YOUR BACK

WITH THE FEET APART AND THE KNEES TOGETHER,

THE ARMS WRAPPED ACROSS THE CHEST.

RELEASE THE ARMS, SEPARATE THE KNEES,

AND BEGIN FOUR-PART PELVIC TILT.

INHALE,

THE TAILBONE PRESSES DOWN AS THE BELLY LIFTS.

EXHALE,

THE BELLY PRESSES DOWN AS YOU TUCK YOUR TAIL.

ROLLING UP TO BRIDGE POSE ON AN INHALE BREATH,

AND THEN ROLLING DOWN AS YOU EXHALE.

LET'S DO THAT AGAIN.

BREATHING IN, ROCKING FORWARD.

AS YOU EXHALE, TUCK THE TAIL.

NOW PEEL THE SPINE OFF THE FLOOR,

ONE VERTEBRA AT A TIME,

AND KEEP THE TAIL TUCKED AS YOU ROLL DOWN.

INHALE FORWARD.

EXHALE BACK.

ROLL ALL THE WAY UP THIS TIME ON THE INHALE

AND TUCK THE HANDS UNDERNEATH YOU

TO STAY IN BRIDGE POSE,

PUSHING THE FEET DOWN AND THE KNEES FORWARD.

BREATHE.

NOW RELEASE YOUR HANDS, SHOULDER BLADES WIDE.

AS YOU ROLL DOWN, TRY TO KEEP THE TAILBONE TUCKED.

SOLES OF THE FEET TOGETHER, KNEES APART.

BRING THE HANDS ONTO THE BELLY

AND BREATHE.

RELAX YOUR SHOULDERS, RELAX THE BUTTOCKS MUSCLES,

FEEL THE BELLY RISING AND FALLING

WITH BREATH.

NOW BRING THE KNEES INTO THE CHEST

AND HUG THE KNEES DOWN,

TAILBONE NICE AND HEAVY.

LEFT LEGS EXTENDS TO HAMSTRING STRETCH

WITH THE RIGHT FOOT ON THE FLOOR,

KNEE BENT.

LIFT THE HEAD AND DRAW THE LEG IN SLIGHTLY,

AND THEN EXTEND YOUR OTHER LEG ALONG THE FLOOR

AND BRING THE HEAD BACK DOWN.

STAY FOR A BREATH...

AND RELEASE, BENDING THE KNEE,

LETTING THE LEFT KNEE FOLD OVER THE BODY

TO KNEE-DOWN TWIST.

AS YOU COME BACK ONTO YOUR BACK,

THE LEFT ANKLE TO THE RIGHT KNEE,

TO STRETCH THE GLUTEUS MUSCLES.

BRING THE LEFT HAND BETWEEN THE LEGS

TO MEET THE RIGHT HAND,

WITH THE FINGERS INTERLACED,

GENTLY DRAWING THE KNEES INTO THE CHEST

AS YOU BREATHE...

AND RELEASE,

RIGHT-LEGGED HAMSTRING STRETCH NOW,

LIFTING THE HEAD,

PULLING THE LEG IN A LITTLE BIT,

AND EXTENDING THE OPPOSITE LEG ALONG THE FLOOR

AS YOU BRING THE HEAD BACK DOWN.

GOOD, AND RELEASE TO KNEE-DOWN TWIST,

THE RIGHT KNEE FOLDING OVER.

FEELING THE LOW BACK,

BREATHING SLOWLY.

NOW THE RIGHT ANKLE COMES TO THE LEFT KNEE

AND THE RIGHT HAND BETWEEN THE LEGS,

MEETING THE LEFT HAND,

FINGERS INTERLACED,

AND RELEASE THE LEGS DOWN NOW.

OPEN THE PALMS INTO SAVASANA.

RELAXING THE EYES,

ALL THE MUSCLES ON THE FACE,

FROM THE SHOULDERS DOWN TO THE HIPS

DOWN TO THE FEET.

RELEASE.

FEEL THE BODY SINKING,

SOFTENING,

LETTING GO...

AND ONE BREATH WAKES YOU UP.

WIGGLE THE FINGERS AND THE TOES,

SQUEEZE AND RELEASE,

AND DRAW THE HANDS TOGETHER AND RUB THEM,

AND PLACE THE HANDS OVER THE EYES,

AND COME BACK TO SIT.

SITTING CROSS-LEGGED WITH THE HANDS IN DHYANA MUDRA,

THE THUMBS GENTLY TOUCHING, SHOULDERS DOWN.

FEEL YOUR GROUND.

FEEL YOUR CENTRE.

BRIGHT AND ALERT...

REALLY CALM,

AWAKE.

DRAW THE HANDS TO THE HEART CENTRE,

AND WE'LL CLOSE HERE WITH A BOW.

NAMASTE...

TO TRUST IN OURSELVES,

TO KNOW THAT WE CAN CHANGE FOR THE BETTER.