Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated:
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 --> 00:00:40,000
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,034 --> 00:00:42,034
LET'S BEGIN WITH A WARMUP,
13
00:00:42,068 --> 00:00:45,034
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:45,068 --> 00:00:48,000
AWAKENING WITH BREATH.
15
00:00:59,068 --> 00:01:00,413
WARMING UP,
16
00:01:00,448 --> 00:01:02,241
RELAXING INTO THE FLOW...
17
00:01:02,275 --> 00:01:03,517
BEGIN SITTING
18
00:01:03,551 --> 00:01:05,655
WITH THE LEGS EXTENDED,
THE HANDS AT YOUR SIDE.
19
00:01:05,689 --> 00:01:07,413
RELAX THE ARMS BACK
20
00:01:07,448 --> 00:01:09,344
AND BRING THE CHIN
DOWN TO THE CHEST.
21
00:01:11,413 --> 00:01:12,724
BREATHING IN,
22
00:01:12,758 --> 00:01:14,275
FLEX THE FEET,
STRAIGHTEN THE ARMS,
23
00:01:14,310 --> 00:01:15,965
AND LOOK UP.
24
00:01:16,000 --> 00:01:17,758
BREATHING OUT, RELAX BACK,
25
00:01:17,793 --> 00:01:19,896
BENDING THE ELBOWS
BACK BEHIND YOU.
26
00:01:19,931 --> 00:01:21,620
AGAIN.
27
00:01:21,655 --> 00:01:24,965
EXHALING DOWN.
28
00:01:25,000 --> 00:01:26,448
ONE LAST TIME.
29
00:01:26,482 --> 00:01:29,103
INHALE,
PRESSING TO A CHEST LIFT,
30
00:01:29,137 --> 00:01:30,482
AND EXHALING,
31
00:01:30,517 --> 00:01:32,896
CONTRACTING,
DROPPING THE CHIN DOWN.
32
00:01:32,931 --> 00:01:37,068
NOW INHALE, COMING FORWARD,
TO DANDASANA, OR SITTING POSE.
33
00:01:39,068 --> 00:01:41,827
EXTEND THE ARMS OUT TO THE SIDE
AS YOU BREATHE IN.
34
00:01:41,862 --> 00:01:44,137
EXHALE, FLEX THE FEET,
FLEX THE HANDS,
35
00:01:44,172 --> 00:01:45,620
AS YOU COME BACK.
36
00:01:45,655 --> 00:01:47,655
NOW FORWARD,
INTERLACING THE FINGERS,
37
00:01:47,689 --> 00:01:49,896
INDEX FINGER POINTING FORWARD.
38
00:01:49,931 --> 00:01:53,172
EXHALE, LIFTING THE CHEST,
LIFTING THE ARMS.
39
00:01:53,206 --> 00:01:54,275
ONE MORE TIME.
40
00:01:54,310 --> 00:01:55,793
BREATHING IN.
41
00:01:55,827 --> 00:01:58,172
BREATHING OUT, CONTRACTING,
AS YOU FLEX THE FEET.
42
00:01:58,206 --> 00:02:01,517
FORWARD FOLDING,
POINTING THE TOES...
43
00:02:01,551 --> 00:02:05,137
EXHALE COMING UP.
44
00:02:05,172 --> 00:02:08,689
NOW BRING THE LEGS TOGETHER,
SOLES OF THE FEET TOUCHING,
45
00:02:08,724 --> 00:02:11,000
AND DRAW THE ARMS
DOWN TO SHOULDER HEIGHT.
46
00:02:11,034 --> 00:02:16,034
TAKE AN INHALE BREATH
WHERE YOU ARE.
47
00:02:16,068 --> 00:02:18,034
EXHALE, CONTRACT,
48
00:02:18,068 --> 00:02:20,068
AND INHALE, FORWARD,
49
00:02:20,103 --> 00:02:22,517
REACHING THE ARMS FORWARD,
THE HEAD DOWN.
50
00:02:22,551 --> 00:02:26,482
EXHALE, LIFT, STRAIGHT ARMS,
CHEST HIGH.
51
00:02:26,517 --> 00:02:29,000
INHALE, ARMS DOWN.
52
00:02:29,034 --> 00:02:31,689
EXHALE, BACK.
53
00:02:31,724 --> 00:02:34,758
INHALE FORWARD, BREATHING.
54
00:02:34,793 --> 00:02:37,620
EXHALE, COMING UP.
55
00:02:37,655 --> 00:02:39,965
WE'LL HOLD HERE FOR A BREATH.
56
00:02:40,000 --> 00:02:42,517
IN...
57
00:02:42,551 --> 00:02:44,758
AND OUT.
58
00:02:44,793 --> 00:02:49,655
NOW TRANSITIONING,
OPENING THE LEGS TO THE SIDE.
59
00:02:49,689 --> 00:02:53,241
KEEP YOUR CHEST HIGH
AND THE SHOULDERS LOW.
60
00:02:53,275 --> 00:02:55,344
DRAW THE ARMS UP
AS YOU BREATHE IN,
61
00:02:55,379 --> 00:02:57,551
AND AGAIN, EXHALE BACK,
62
00:02:57,586 --> 00:02:59,931
FLEXING THE HANDS,
FLEXING THE FEET.
63
00:02:59,965 --> 00:03:04,758
FORWARD ON THE INHALE
AND UP ON THE EXHALE.
64
00:03:04,793 --> 00:03:07,586
DROP THE SHOULDERS
AS YOU BREATHE IN.
65
00:03:07,620 --> 00:03:10,448
EXHALE, CONTRACT, GOING BACK.
66
00:03:10,482 --> 00:03:12,827
REACH THE ARMS FORWARD,
BREATHING IN,
67
00:03:12,862 --> 00:03:14,689
POINTING THE TOES,
68
00:03:14,724 --> 00:03:16,862
AND EXHALE, LIFT THE CHEST.
69
00:03:16,896 --> 00:03:19,413
STAY HERE FOR A BREATH,
70
00:03:19,448 --> 00:03:21,034
PRESSING
THE BUTTOCKS BONES DOWN
71
00:03:21,068 --> 00:03:23,655
AND FEELING THE CHEST RISING,
LIFTING.
72
00:03:23,689 --> 00:03:25,655
GOOD.
73
00:03:25,689 --> 00:03:26,965
AND TRANSITION NOW.
74
00:03:27,000 --> 00:03:28,896
BRING THE SOLES OF THE FEET
TOGETHER,
75
00:03:28,931 --> 00:03:30,655
DRAW THE HANDS
UNDERNEATH THE FEET,
76
00:03:30,689 --> 00:03:32,413
BOUND ANGLE POSE.
77
00:03:32,448 --> 00:03:34,310
BREATHE.
78
00:03:34,344 --> 00:03:36,724
FEEL THE WHOLE BODY.
79
00:03:36,758 --> 00:03:38,724
NOW PREPARE FOR CAT ROLLING.
80
00:03:38,758 --> 00:03:41,827
BRING THE HANDS TO THE SIDE,
COME ONTO YOUR HANDS AND KNEES.
81
00:03:41,862 --> 00:03:43,724
AS YOU INHALE,
82
00:03:43,758 --> 00:03:47,655
LIFT YOUR TAILBONE
AND LIFT YOUR HEAD.
83
00:03:47,689 --> 00:03:50,103
AS YOU EXHALE,
TUCK THE TAILBONE,
84
00:03:50,137 --> 00:03:52,758
PRESS THE PALMS DOWN
AS YOU LOOK BETWEEN THE LEGS.
85
00:03:52,793 --> 00:03:54,275
AGAIN.
86
00:03:54,310 --> 00:03:58,000
INHALE TO CAT LIFT,
EXHALE TO CAT.
87
00:03:58,034 --> 00:03:59,862
ONE LAST TIME.
88
00:03:59,896 --> 00:04:02,379
BREATHING IN,
LIFT THE TAIL, LIFT THE HEAD.
89
00:04:02,413 --> 00:04:03,965
AS YOU BREATHE OUT,
90
00:04:04,000 --> 00:04:06,793
REALLY PRESS THE PALMS DOWN
AND STRETCH OUT YOUR BACK.
91
00:04:06,827 --> 00:04:09,482
STAY HERE FOR A BREATH.
92
00:04:12,517 --> 00:04:15,655
BREATHING IN TO CAT LIFT,
AND WE'LL HOLD HERE,
93
00:04:15,689 --> 00:04:18,862
RELAXING INTO THE SADDLE
OF THE LOW BACK.
94
00:04:21,965 --> 00:04:24,034
NOW BRING THE SEAT
DOWN TO THE HEELS,
95
00:04:24,068 --> 00:04:27,275
EXTEND THE ARMS FORWARD,
RELAX THE FOREHEAD DOWN.
96
00:04:30,551 --> 00:04:36,068
ROLLING UP TO HERO'S POSE,
HANDS TO THE HEART.
97
00:04:38,620 --> 00:04:41,241
WE'LL CLOSE HERE WITH A BOW,
98
00:04:44,862 --> 00:04:47,827
REMEMBERING OUR PERFECTION,
99
00:04:47,862 --> 00:04:50,068
JUST AS WE ARE,
100
00:04:50,103 --> 00:04:53,413
AND STILL ROOM FOR IMPROVEMENT.
101
00:04:53,448 --> 00:04:55,448
NAMASTE.
102
00:04:58,379 --> 00:05:00,724
NEXT IS A STANDING SEQUENCE.
103
00:05:07,000 --> 00:05:08,448
REACHING THE ARMS UP,
104
00:05:08,482 --> 00:05:10,793
DRAW THE HANDS DOWN
THROUGH CENTRE.
105
00:05:10,827 --> 00:05:13,172
THIS IS OUR SUN-MOON LINK.
106
00:05:13,206 --> 00:05:16,344
INHALE, REACHING UP TO THE SUN.
107
00:05:16,379 --> 00:05:19,206
EXHALE, DRAW THE HANDS DOWN,
108
00:05:19,241 --> 00:05:21,620
SLICING THROUGH THE CENTRE
OF THE BODY.
109
00:05:21,655 --> 00:05:25,172
ONE MORE TIME. DEEP BREATH IN.
110
00:05:25,206 --> 00:05:29,620
BREATHING OUT,
FORWARD FOLDING NOW.
111
00:05:29,655 --> 00:05:32,586
BEND THE KNEES
AND LIFT THE HEAD A LITTLE BIT,
112
00:05:32,620 --> 00:05:34,793
AND NOW DEEPEN INTO THE POSE.
113
00:05:34,827 --> 00:05:36,827
AS YOU STRAIGHTEN THE LEGS,
DROP THE HEAD.
114
00:05:36,862 --> 00:05:38,620
LET'S DEEPEN AGAIN.
115
00:05:38,655 --> 00:05:40,620
INHALE, BEND THE KNEES,
116
00:05:40,655 --> 00:05:42,103
LIFT A WEE BIT,
117
00:05:42,137 --> 00:05:44,034
AND EXHALE, STRAIGHTEN THE LEGS,
118
00:05:44,068 --> 00:05:46,827
AND RELAX THE NECK,
THE SHOULDERS,
119
00:05:46,862 --> 00:05:49,000
STAYING FOR A BREATH.
120
00:05:52,586 --> 00:05:53,724
GOOD.
121
00:05:53,758 --> 00:05:55,034
COMING OUT OF THE POSE,
122
00:05:55,068 --> 00:05:56,551
BEND THE KNEES A LITTLE BIT
TO COME UP.
123
00:05:56,586 --> 00:05:58,827
LIFT YOUR CHEST,
124
00:05:58,862 --> 00:06:02,413
AND EXHALE, CIRCLE THE HANDS
INTO THE HEART...
125
00:06:02,448 --> 00:06:04,000
SUN-MOON LINK.
126
00:06:04,034 --> 00:06:06,965
INHALE, DOWN TO GO UP.
127
00:06:07,000 --> 00:06:12,862
EXHALE, SLIDING THE HANDS DOWN
THROUGH CENTRE.
128
00:06:12,896 --> 00:06:16,448
AGAIN, BREATHING IN,
129
00:06:16,482 --> 00:06:18,551
PULLING THE WHOLE UNIVERSE
INTO YOUR BODY
130
00:06:18,586 --> 00:06:22,137
AS YOU BREATHE OUT.
131
00:06:22,172 --> 00:06:24,379
INHALE UP,
132
00:06:24,413 --> 00:06:27,172
AND HERE WE GO
WITH A FORWARD FOLD.
133
00:06:27,206 --> 00:06:29,689
EXHALE DOWN.
134
00:06:29,724 --> 00:06:32,103
INHALE, COMING UP,
135
00:06:32,137 --> 00:06:34,379
TURNING THE RIGHT FOOT OUT
AND PUSHING THE LEFT HEEL BACK.
136
00:06:34,413 --> 00:06:37,137
EXHALING TO WARRIOR ONE.
137
00:06:37,172 --> 00:06:38,965
WE'LL TRY DEEPENING.
138
00:06:39,000 --> 00:06:41,068
INHALE, STRAIGHTEN THE LEG,
139
00:06:41,103 --> 00:06:43,724
AND AS YOU GO DOWN,
FEEL THE ALIGNMENT OF THE BODY,
140
00:06:43,758 --> 00:06:46,137
THE HIPS SQUARE.
141
00:06:46,172 --> 00:06:49,482
ONE LAST TIME, BREATHING IN,
STRAIGHTENING THE LEG.
142
00:06:49,517 --> 00:06:53,172
BRING THE KNEE JUST TO THE ANKLE
AND NO FURTHER,
143
00:06:53,206 --> 00:06:55,275
AND STAY FOR A BREATH.
144
00:06:55,310 --> 00:06:58,068
TUCK THE TAIL,
REACH WITH THE ARMS BACK,
145
00:06:58,103 --> 00:07:01,344
BREATHE.
146
00:07:01,379 --> 00:07:03,931
GOOD. BACK TO CENTRE.
147
00:07:03,965 --> 00:07:05,724
INHALE.
148
00:07:05,758 --> 00:07:10,034
EXHALE, RELEASE THE ARMS,
CIRCLING THE HANDS TO THE HEART.
149
00:07:10,068 --> 00:07:11,931
SUN-MOON LINK.
150
00:07:11,965 --> 00:07:16,206
BREATHING IN, SOFT BELLY,
151
00:07:16,241 --> 00:07:18,862
BREATHING OUT, STRONG BELLY.
152
00:07:18,896 --> 00:07:20,655
FEEL THE SPINE.
153
00:07:20,689 --> 00:07:23,275
INHALE UP
154
00:07:23,310 --> 00:07:27,034
AND EXHALE DOWN.
155
00:07:27,068 --> 00:07:29,896
NOW CONTINUE WITH THE SEQUENCE.
156
00:07:29,931 --> 00:07:31,827
INHALE, TOUCH YOUR PALMS,
157
00:07:31,862 --> 00:07:34,241
AND EXHALE, FORWARD FOLD.
158
00:07:34,275 --> 00:07:37,310
TRY WARRIOR ONE
ON THE OTHER SIDE.
159
00:07:37,344 --> 00:07:41,241
INHALE UP, TURNING THE FEET,
160
00:07:41,275 --> 00:07:43,724
AND EXHALE, BENDING THE KNEE.
161
00:07:43,758 --> 00:07:48,310
LIFT AS YOU BREATHE IN
TO SQUARE OFF THE HIPS,
162
00:07:48,344 --> 00:07:52,758
AND EXHALE,
TUCK THE TAIL AS YOU GO DOWN.
163
00:07:52,793 --> 00:07:55,275
ONE MORE TIME TO DEEPEN.
164
00:07:55,310 --> 00:07:57,758
FIND THE VERTICAL WITH THE BODY.
165
00:07:57,793 --> 00:07:59,827
NOW, AS YOU BEND THE KNEE,
LAY IT OUT.
166
00:07:59,862 --> 00:08:03,344
LAY THE ARMS BACK,
STAY AND BREATHE...
167
00:08:08,827 --> 00:08:10,275
AND CHANGE.
168
00:08:10,310 --> 00:08:12,137
INHALE, COME BACK TO CENTRE.
169
00:08:12,172 --> 00:08:14,241
TURN THE TOES IN SLIGHTLY.
170
00:08:14,275 --> 00:08:16,551
EXHALE, HANDS TO THE HEART,
171
00:08:16,586 --> 00:08:18,482
NARROWING THE STANCE
A LITTLE BIT.
172
00:08:18,517 --> 00:08:20,689
BREATHING IN.
173
00:08:24,724 --> 00:08:26,379
FEEL THE BODY AS YOU EXHALE.
174
00:08:26,413 --> 00:08:28,931
CONTRACT.
175
00:08:28,965 --> 00:08:31,448
NOW RELEASE AS YOU INHALE,
LIFTING, OPENING,
176
00:08:31,482 --> 00:08:33,275
AND EXHALE,
177
00:08:33,310 --> 00:08:37,000
PULLING THE BELLY
INTO THE SPINE.
178
00:08:37,034 --> 00:08:39,310
HERE WE GO
WITH OUR FORWARD FOLD.
179
00:08:39,344 --> 00:08:40,862
SEND THE TAILBONE BACK
180
00:08:40,896 --> 00:08:44,655
AS YOU SOFTEN IN THE HIP CREASE
TO GO DOWN.
181
00:08:44,689 --> 00:08:47,689
INHALE, COMING UP,
TURNING THE RIGHT FOOT OUT,
182
00:08:47,724 --> 00:08:49,379
LEFT HEEL BACK,
183
00:08:49,413 --> 00:08:52,241
BENDING THE KNEE
INTO WARRIOR ONE.
184
00:08:52,275 --> 00:08:53,862
NOW RELEASE THE ARMS
185
00:08:53,896 --> 00:08:55,344
AND REACH THE HANDS
DOWN FOR THE FLOOR
186
00:08:55,379 --> 00:08:57,206
FOR MONKEY POSE,
187
00:08:57,241 --> 00:08:59,137
AND STRETCH AND LIFT THE CHEST.
188
00:08:59,172 --> 00:09:03,758
AS YOU BREATHE IN,
COME FORWARD SLIGHTLY,
189
00:09:03,793 --> 00:09:06,103
AND AS YOU BREATHE OUT,
LIFT THE CHEST,
190
00:09:06,137 --> 00:09:08,275
REACH THE ARMS BACK.
191
00:09:08,310 --> 00:09:11,034
LEAVE THE HANDS BACK THIS TIME
AS YOU COME FORWARD,
192
00:09:11,068 --> 00:09:12,620
BREATHING IN,
193
00:09:12,655 --> 00:09:14,310
AND THE LAST
DEEPENING INTO THE POSE,
194
00:09:14,344 --> 00:09:16,448
LIFT YOUR CHEST
AS YOU TUCK THE TAIL.
195
00:09:16,482 --> 00:09:18,482
THE ARMS STAY BACK.
196
00:09:18,517 --> 00:09:20,344
BREATHE.
197
00:09:24,689 --> 00:09:26,275
GOOD.
198
00:09:26,310 --> 00:09:27,620
RELEASE OUT OF THE POSE.
199
00:09:27,655 --> 00:09:29,586
BRING YOUR WEIGHT FORWARD,
TUCKING THE BACK TOE,
200
00:09:29,620 --> 00:09:33,413
AND REACH THE HANDS
INTO THE HEART,
201
00:09:33,448 --> 00:09:37,206
AND BREATHING IN,
ARMS DOWN TO GO UP,
202
00:09:37,241 --> 00:09:39,103
AND EXHALE,
203
00:09:39,137 --> 00:09:41,413
THE HANDS SLIDE DOWN
THROUGH CENTRE,
204
00:09:41,448 --> 00:09:43,758
DROPPING THE SHOULDERS
AS YOU COME DOWN.
205
00:09:43,793 --> 00:09:47,172
BREATHE IN.
206
00:09:47,206 --> 00:09:50,758
BREATHE OUT.
207
00:09:50,793 --> 00:09:54,655
INHALE, LIFT THE CHEST,
TOUCH YOUR PALMS TOGETHER,
208
00:09:54,689 --> 00:09:59,413
AND EXHALE, FORWARD FOLDING,
209
00:09:59,448 --> 00:10:03,551
AND COMING UP AND TURNING.
210
00:10:03,586 --> 00:10:08,413
EXHALE, WARRIOR ONE.
211
00:10:08,448 --> 00:10:10,000
INHALE TO MONKEY POSE.
212
00:10:10,034 --> 00:10:13,965
UNCURL THE BACK TOE,
213
00:10:14,000 --> 00:10:16,551
AND EXHALE, LIFT YOUR CHEST.
214
00:10:16,586 --> 00:10:20,034
BREATHING IN.
215
00:10:20,068 --> 00:10:22,034
BREATHING OUT,
REACH THE ARMS BACK.
216
00:10:22,068 --> 00:10:26,620
NOW LEAVE YOUR ARMS BACK
AS YOU BREATHE IN,
217
00:10:26,655 --> 00:10:28,931
AND TAKE THE BODY FORWARD,
218
00:10:28,965 --> 00:10:31,068
AND EXHALE, LIFT YOUR CHEST,
219
00:10:31,103 --> 00:10:33,586
REACHING THE ARMS
EVEN FURTHER BACK,
220
00:10:33,620 --> 00:10:35,482
AND STAY FOR A BREATH.
221
00:10:35,517 --> 00:10:37,517
AS YOU TUCK THE TAIL FORWARD,
222
00:10:37,551 --> 00:10:39,206
LIFT THE PUBIC BONE
TOWARDS THE BELLY
223
00:10:39,241 --> 00:10:42,000
AND LIFT THE BELLY
TOWARDS THE CHEST.
224
00:10:42,034 --> 00:10:45,724
RELEASE OUT OF THE POSE NOW,
BRINGING THE ARMS UP ABOVE YOU,
225
00:10:45,758 --> 00:10:49,827
AND EXHALE,
CIRCLE THE HANDS TO NAMASTE.
226
00:10:49,862 --> 00:10:52,724
SUN-MOON LINK.
227
00:10:52,758 --> 00:10:55,413
RE-ESTABLISHING THE BREATH
HERE...
228
00:10:55,448 --> 00:10:57,344
EASE.
229
00:10:57,379 --> 00:10:58,896
CALM.
230
00:10:58,931 --> 00:11:02,172
DEEP BREATH IN,
231
00:11:02,206 --> 00:11:04,724
SLIDING THE HANDS DOWN
THROUGH CENTRE
232
00:11:04,758 --> 00:11:06,655
AS YOU EXHALE...
233
00:11:06,689 --> 00:11:08,965
HERE WE GO.
234
00:11:09,000 --> 00:11:10,931
INHALE,
TOUCH THE PALMS TOGETHER,
235
00:11:10,965 --> 00:11:15,448
AND EXHALE, FORWARD FOLD.
236
00:11:15,482 --> 00:11:19,413
INHALE UP, AND TURNING...
237
00:11:19,448 --> 00:11:22,206
EXHALE, WARRIOR ONE,
238
00:11:22,241 --> 00:11:25,551
AND INHALE TO MONKEY POSE,
239
00:11:25,586 --> 00:11:28,413
UNCURLING THE BACK TOE
AS THE KNEE COMES TO THE FLOOR.
240
00:11:28,448 --> 00:11:30,586
EXHALE,
STRAIGHTEN YOUR FRONT LEG
241
00:11:30,620 --> 00:11:33,724
AND PULL YOUR SHOULDERS
AWAY FROM THE EARS.
242
00:11:33,758 --> 00:11:35,517
LET'S TRY DEEPENING.
243
00:11:35,551 --> 00:11:37,310
BEND THE KNEE
244
00:11:37,344 --> 00:11:40,000
AND STRAIGHTEN THE LEG
AS YOU COME BACK.
245
00:11:40,034 --> 00:11:42,206
GO FORWARD ONCE AGAIN,
246
00:11:42,241 --> 00:11:46,000
BREATHING IN,
247
00:11:46,034 --> 00:11:48,172
AND EXHALE BACK.
248
00:11:48,206 --> 00:11:51,344
STAY FOR A BREATH HERE.
249
00:11:51,379 --> 00:11:54,448
TUCK THE CHIN IN SLIGHTLY
SO THE BACK OF THE NECK IS LONG.
250
00:11:57,724 --> 00:12:01,482
TO RELEASE OUT OF THE POSE,
BRING THE WEIGHT FORWARD.
251
00:12:01,517 --> 00:12:06,586
TUCK THE BACK TOE,
WINDMILL THE ARMS TO CENTRE,
252
00:12:06,620 --> 00:12:11,275
AND EXHALE,
CIRCLE THE HANDS INTO THE HEART.
253
00:12:11,310 --> 00:12:14,068
BREATHING IN, DOWN TO GO UP,
254
00:12:14,103 --> 00:12:18,931
FINDING
THE CENTRE LINE OF THE BODY,
255
00:12:18,965 --> 00:12:23,241
DROP THE WEIGHT
AS YOU BREATHE IN,
256
00:12:23,275 --> 00:12:26,379
AND FEEL ENERGY RISING
AS YOU BREATHE OUT.
257
00:12:28,758 --> 00:12:31,275
HERE WE GO TO THE OTHER SIDE.
258
00:12:31,310 --> 00:12:33,482
EXHALE, FORWARD FOLD.
259
00:12:36,344 --> 00:12:40,896
INHALE, TURN THE LEFT FOOT OUT,
PUSH THE RIGHT HEEL BACK.
260
00:12:40,931 --> 00:12:43,586
WARRIOR ONE.
261
00:12:43,620 --> 00:12:45,517
BREATHING IN,
262
00:12:45,551 --> 00:12:48,896
RELEASE THE ARMS FORWARD
AS YOU UNCURL THE BACK TOE.
263
00:12:48,931 --> 00:12:52,000
EXHALE TO STRAIGHT-LEGGED
HAMSTRING STRETCH.
264
00:12:52,034 --> 00:12:55,482
INHALE, THE WEIGHT COMES FORWARD
AS YOU LIFT YOUR CHEST.
265
00:12:55,517 --> 00:12:58,448
EXHALE,
SEND THE BUTTOCKS BONES BACK
266
00:12:58,482 --> 00:13:00,896
AS YOU TUCK THE CHIN IN.
267
00:13:00,931 --> 00:13:03,103
LET'S TRY ONE MORE TIME.
268
00:13:03,137 --> 00:13:05,172
MOVE FORWARD WITH THE WEIGHT,
269
00:13:05,206 --> 00:13:07,344
AND AS YOU MOVE
THE BUTTOCKS BONES BACK,
270
00:13:07,379 --> 00:13:10,137
KEEP YOUR CHEST LIFTED,
KEEP THE BACK FLAT.
271
00:13:10,172 --> 00:13:13,344
STAY FOR A BREATH.
272
00:13:18,034 --> 00:13:19,965
GOOD, AND RELEASE.
273
00:13:20,000 --> 00:13:22,275
SWING THE ARMS UP,
PALMS TOUCHING,
274
00:13:22,310 --> 00:13:23,620
AND EXHALE,
275
00:13:23,655 --> 00:13:26,689
CIRCLE THE HANDS AROUND
AND INTO THE HEART.
276
00:13:26,724 --> 00:13:29,655
BREATHING IN, DOWN TO GO UP.
277
00:13:29,689 --> 00:13:31,275
BREATHING OUT,
278
00:13:31,310 --> 00:13:34,482
FEEL THE BELLY
PULLING INTO THE SPINE.
279
00:13:34,517 --> 00:13:38,344
INHALING, DRAWING THE ARMS UP,
PREPARING TO FORWARD FOLD,
280
00:13:38,379 --> 00:13:43,103
AND EXHALE, FORWARD FOLD,
281
00:13:43,137 --> 00:13:47,275
AND NOW COMING UP ON AN INHALE
AND TURNING THE FEET...
282
00:13:47,310 --> 00:13:50,482
EXHALE, WARRIOR ONE.
283
00:13:50,517 --> 00:13:54,172
REACH THE ARMS DOWN,
RELEASE THE BACK TOE,
284
00:13:54,206 --> 00:13:57,206
AND EXHALE TO STRAIGHT-LEGGED
HAMSTRING STRETCH.
285
00:14:00,724 --> 00:14:02,896
NOW BRING THE WEIGHT FORWARD
286
00:14:02,931 --> 00:14:07,068
AND STRAIGHTEN THE BACK LEG
TO LIFT IT UP.
287
00:14:07,103 --> 00:14:11,103
BREATHING IN,
THE TOE COMES DOWN TO THE FLOOR,
288
00:14:11,137 --> 00:14:16,275
AND AS YOU BREATHE OUT,
LENGTHEN THE LEG TO LIFT UP.
289
00:14:16,310 --> 00:14:18,793
ONE MORE TRY TO DEEPEN.
290
00:14:18,827 --> 00:14:20,586
INHALE DOWN,
291
00:14:20,620 --> 00:14:22,551
AND EXHALE, LIFTING THE LEG,
292
00:14:22,586 --> 00:14:24,862
RELAXING
THE BACK OF THE NECK DOWN.
293
00:14:24,896 --> 00:14:27,275
WE'LL STAY AND BREATHE.
294
00:14:27,310 --> 00:14:29,000
EXTEND THE LEG.
295
00:14:29,034 --> 00:14:32,137
FEEL THE ENDS OF THE TOES
REACHING.
296
00:14:32,172 --> 00:14:33,482
GOOD.
297
00:14:33,517 --> 00:14:35,931
RELEASE OUT OF THE POSE.
298
00:14:35,965 --> 00:14:40,689
WINDMILL THE ARMS TO TOUCH
AND EXHALE TO NAMASTE.
299
00:14:40,724 --> 00:14:43,241
SUN-MOON LINK.
300
00:14:43,275 --> 00:14:46,310
INHALE.
301
00:14:46,344 --> 00:14:48,344
EXHALE.
302
00:14:50,448 --> 00:14:52,517
HERE WE GO TO THE OTHER SIDE.
303
00:14:52,551 --> 00:14:55,482
INHALE UP AND TOUCH
AND EXHALE TO YOUR FORWARD FOLD.
304
00:14:59,275 --> 00:15:02,068
INHALE UP AND TURN THE FEET.
305
00:15:02,103 --> 00:15:06,068
EXHALE TO WARRIOR ONE.
306
00:15:06,103 --> 00:15:08,724
RELEASE THE ARMS
DOWN TO THE FLOOR
307
00:15:08,758 --> 00:15:10,931
AS YOU UNCURL THE BACK TOE.
308
00:15:10,965 --> 00:15:14,275
EXHALE TO STRAIGHT-LEGGED
HAMSTRING STRETCH.
309
00:15:14,310 --> 00:15:17,000
PREPARING FOR NEEDLE,
310
00:15:17,034 --> 00:15:20,000
BRING THE WEIGHT FORWARD,
PUSHING OFF THE BACK FOOT,
311
00:15:20,034 --> 00:15:24,344
AND EXHALE THE LEG UP.
312
00:15:24,379 --> 00:15:27,931
BRING THE LEG DOWN
AS YOU BREATHE IN.
313
00:15:27,965 --> 00:15:29,586
NOW, AS YOU SEND THE LEG UP,
314
00:15:29,620 --> 00:15:33,827
DROP THE WEIGHT OF THE HEAD
DOWN,
315
00:15:33,862 --> 00:15:36,793
AND BRING THE LEG DOWN
ONE MORE TIME,
316
00:15:36,827 --> 00:15:39,724
AND EXTENDING.
317
00:15:39,758 --> 00:15:44,758
STAY IN NEEDLE POSE
AND BREATHE.
318
00:15:44,793 --> 00:15:46,896
FEELING THE EXTENDED LEG,
319
00:15:46,931 --> 00:15:49,689
ENERGY REACHING OUT
THROUGH THE BALLS OF THE FEET.
320
00:15:49,724 --> 00:15:51,896
RELEASE OUT OF THE POSE
321
00:15:51,931 --> 00:15:56,793
AND EXHALE TO NAMASTE.
322
00:15:56,827 --> 00:15:59,862
SUN-MOON LINK.
323
00:15:59,896 --> 00:16:02,517
JUST ONE LINK THIS TIME,
324
00:16:02,551 --> 00:16:07,034
AND WE'LL DO THE WHOLE SEQUENCE
ON THE RIGHT SIDE.
325
00:16:07,068 --> 00:16:08,655
INHALE UP.
326
00:16:08,689 --> 00:16:11,413
EXHALE, FORWARD FOLD.
327
00:16:14,620 --> 00:16:16,724
COMING UP, PRESS THE FEET
DOWN INTO THE FLOOR
328
00:16:16,758 --> 00:16:18,655
AS YOU LIFT YOUR CHEST.
329
00:16:18,689 --> 00:16:19,896
TURN THE FEET
330
00:16:19,931 --> 00:16:23,068
AND BEND THE KNEE
TO WARRIOR ONE.
331
00:16:23,103 --> 00:16:26,586
BREATHING IN, MONKEY POSE,
332
00:16:26,620 --> 00:16:28,413
AND BREATHING OUT,
333
00:16:28,448 --> 00:16:31,275
STRAIGHT-LEGGED
HAMSTRING STRETCH.
334
00:16:31,310 --> 00:16:32,586
BREATHING IN,
335
00:16:32,620 --> 00:16:35,206
THE WEIGHT COMES FORWARD
TO PREPARE FOR NEEDLE,
336
00:16:35,241 --> 00:16:39,000
AND EXHALE, NEEDLE.
337
00:16:39,034 --> 00:16:40,827
VERY GOOD.
338
00:16:40,862 --> 00:16:43,103
BACK TO CENTRE
ON THE INHALE BREATH.
339
00:16:43,137 --> 00:16:44,586
SWING THE ARMS UP,
340
00:16:44,620 --> 00:16:48,137
AND EXHALE,
THE HANDS TO THE HEART.
341
00:16:48,172 --> 00:16:53,172
INHALE, DOWN
TO GO UP.
342
00:16:53,206 --> 00:16:56,931
HANDS COME DOWN
THROUGH CENTRE.
343
00:16:56,965 --> 00:16:59,862
NOW THE WHOLE THING
ON THE LEFT SIDE.
344
00:16:59,896 --> 00:17:02,517
PALMS TOUCH TO FORWARD FOLD.
345
00:17:02,551 --> 00:17:05,000
BREATHING OUT.
346
00:17:05,034 --> 00:17:09,344
INHALE, LIFT AND TURN.
347
00:17:09,379 --> 00:17:12,068
EXHALE, WARRIOR ONE.
348
00:17:12,103 --> 00:17:16,586
INHALE, MONKEY POSE.
349
00:17:16,620 --> 00:17:19,689
UNCURL THE BACK TOE,
SEND THE BUTTOCKS BONES BACK.
350
00:17:19,724 --> 00:17:21,862
TUCK YOUR CHIN IN SLIGHTLY.
351
00:17:21,896 --> 00:17:25,275
THE WEIGHT COMES FORWARD NOW
AS YOU BREATHE IN,
352
00:17:25,310 --> 00:17:29,655
AND AS YOU BREATHE OUT,
LIFT THE LEG TO NEEDLE POSE.
353
00:17:29,689 --> 00:17:32,413
BREATHING IN, STEP WAY BACK,
354
00:17:32,448 --> 00:17:34,551
REACH THE HANDS UP,
355
00:17:34,586 --> 00:17:37,275
AND EXHALE, NAMASTE.
356
00:17:40,620 --> 00:17:41,724
ONE LINK.
357
00:17:41,758 --> 00:17:43,620
INHALE, THE ARMS UP.
358
00:17:43,655 --> 00:17:47,413
EXHALE, THE HANDS
JUST TO THE HEART CENTRE.
359
00:17:47,448 --> 00:17:49,655
WE'LL CLOSE HERE
WITH A BOW.
360
00:17:49,689 --> 00:17:52,448
NAMASTE.
361
00:18:02,517 --> 00:18:03,655
FIRST, RELEASE POSE.
362
00:18:03,689 --> 00:18:04,862
LAYING ON YOUR BACK
363
00:18:04,896 --> 00:18:06,827
WITH THE FEET APART
AND THE KNEES TOGETHER,
364
00:18:06,862 --> 00:18:10,655
THE ARMS
WRAPPED ACROSS THE CHEST.
365
00:18:10,689 --> 00:18:15,034
RELEASE THE ARMS,
SEPARATE THE KNEES,
366
00:18:15,068 --> 00:18:17,482
AND BEGIN FOUR-PART PELVIC TILT.
367
00:18:17,517 --> 00:18:19,000
INHALE,
368
00:18:19,034 --> 00:18:21,206
THE TAILBONE PRESSES DOWN
AS THE BELLY LIFTS.
369
00:18:21,241 --> 00:18:22,482
EXHALE,
370
00:18:22,517 --> 00:18:25,172
THE BELLY PRESSES DOWN
AS YOU TUCK YOUR TAIL.
371
00:18:25,206 --> 00:18:28,551
ROLLING UP TO BRIDGE POSE
ON AN INHALE BREATH,
372
00:18:28,586 --> 00:18:31,724
AND THEN ROLLING DOWN
AS YOU EXHALE.
373
00:18:31,758 --> 00:18:33,931
LET'S DO THAT AGAIN.
374
00:18:33,965 --> 00:18:37,655
BREATHING IN, ROCKING FORWARD.
375
00:18:37,689 --> 00:18:41,310
AS YOU EXHALE, TUCK THE TAIL.
376
00:18:41,344 --> 00:18:44,172
NOW PEEL THE SPINE
OFF THE FLOOR,
377
00:18:44,206 --> 00:18:46,344
ONE VERTEBRA AT A TIME,
378
00:18:46,379 --> 00:18:51,793
AND KEEP THE TAIL TUCKED
AS YOU ROLL DOWN.
379
00:18:51,827 --> 00:18:54,172
INHALE FORWARD.
380
00:18:54,206 --> 00:18:56,793
EXHALE BACK.
381
00:18:56,827 --> 00:18:59,310
ROLL ALL THE WAY UP THIS TIME
ON THE INHALE
382
00:18:59,344 --> 00:19:02,172
AND TUCK THE HANDS
UNDERNEATH YOU
383
00:19:02,206 --> 00:19:04,931
TO STAY IN BRIDGE POSE,
384
00:19:04,965 --> 00:19:08,103
PUSHING THE FEET DOWN
AND THE KNEES FORWARD.
385
00:19:10,724 --> 00:19:13,241
BREATHE.
386
00:19:13,275 --> 00:19:18,241
NOW RELEASE YOUR HANDS,
SHOULDER BLADES WIDE.
387
00:19:18,275 --> 00:19:21,172
AS YOU ROLL DOWN,
TRY TO KEEP THE TAILBONE TUCKED.
388
00:19:24,551 --> 00:19:27,655
SOLES OF THE FEET TOGETHER,
KNEES APART.
389
00:19:27,689 --> 00:19:29,586
BRING THE HANDS
ONTO THE BELLY
390
00:19:29,620 --> 00:19:32,689
AND BREATHE.
391
00:19:32,724 --> 00:19:36,413
RELAX YOUR SHOULDERS,
RELAX THE BUTTOCKS MUSCLES,
392
00:19:36,448 --> 00:19:38,689
FEEL THE BELLY
RISING AND FALLING
393
00:19:38,724 --> 00:19:41,586
WITH BREATH.
394
00:19:44,896 --> 00:19:46,206
NOW BRING THE KNEES
INTO THE CHEST
395
00:19:46,241 --> 00:19:48,413
AND HUG THE KNEES DOWN,
396
00:19:48,448 --> 00:19:51,310
TAILBONE NICE AND HEAVY.
397
00:19:51,344 --> 00:19:54,482
LEFT LEGS EXTENDS
TO HAMSTRING STRETCH
398
00:19:54,517 --> 00:19:56,034
WITH THE RIGHT FOOT
ON THE FLOOR,
399
00:19:56,068 --> 00:19:58,034
KNEE BENT.
400
00:19:58,068 --> 00:20:01,172
LIFT THE HEAD
AND DRAW THE LEG IN SLIGHTLY,
401
00:20:01,206 --> 00:20:04,103
AND THEN EXTEND YOUR OTHER LEG
ALONG THE FLOOR
402
00:20:04,137 --> 00:20:05,758
AND BRING THE HEAD BACK DOWN.
403
00:20:05,793 --> 00:20:08,000
STAY FOR A BREATH...
404
00:20:13,655 --> 00:20:15,620
AND RELEASE, BENDING THE KNEE,
405
00:20:15,655 --> 00:20:17,517
LETTING THE LEFT KNEE
FOLD OVER THE BODY
406
00:20:17,551 --> 00:20:20,000
TO KNEE-DOWN TWIST.
407
00:20:24,724 --> 00:20:26,517
AS YOU COME BACK ONTO YOUR BACK,
408
00:20:26,551 --> 00:20:29,344
THE LEFT ANKLE
TO THE RIGHT KNEE,
409
00:20:29,379 --> 00:20:32,068
TO STRETCH THE GLUTEUS MUSCLES.
410
00:20:32,103 --> 00:20:35,034
BRING THE LEFT HAND
BETWEEN THE LEGS
411
00:20:35,068 --> 00:20:36,482
TO MEET THE RIGHT HAND,
412
00:20:36,517 --> 00:20:38,586
WITH THE FINGERS INTERLACED,
413
00:20:38,620 --> 00:20:40,620
GENTLY DRAWING THE KNEES
INTO THE CHEST
414
00:20:40,655 --> 00:20:42,620
AS YOU BREATHE...
415
00:20:46,448 --> 00:20:48,103
AND RELEASE,
416
00:20:48,137 --> 00:20:51,655
RIGHT-LEGGED
HAMSTRING STRETCH NOW,
417
00:20:51,689 --> 00:20:54,724
LIFTING THE HEAD,
418
00:20:54,758 --> 00:20:57,620
PULLING THE LEG IN
A LITTLE BIT,
419
00:20:57,655 --> 00:21:00,275
AND EXTENDING THE OPPOSITE LEG
ALONG THE FLOOR
420
00:21:00,310 --> 00:21:03,310
AS YOU BRING THE HEAD BACK DOWN.
421
00:21:07,310 --> 00:21:10,310
GOOD, AND RELEASE
TO KNEE-DOWN TWIST,
422
00:21:10,344 --> 00:21:12,862
THE RIGHT KNEE FOLDING OVER.
423
00:21:12,896 --> 00:21:14,896
FEELING THE LOW BACK,
424
00:21:14,931 --> 00:21:19,241
BREATHING SLOWLY.
425
00:21:19,275 --> 00:21:22,310
NOW THE RIGHT ANKLE
COMES TO THE LEFT KNEE
426
00:21:22,344 --> 00:21:24,896
AND THE RIGHT HAND
BETWEEN THE LEGS,
427
00:21:24,931 --> 00:21:27,413
MEETING THE LEFT HAND,
428
00:21:27,448 --> 00:21:31,034
FINGERS INTERLACED,
429
00:21:31,068 --> 00:21:35,482
AND RELEASE THE LEGS DOWN NOW.
430
00:21:35,517 --> 00:21:38,137
OPEN THE PALMS INTO SAVASANA.
431
00:21:38,172 --> 00:21:40,620
RELAXING THE EYES,
432
00:21:40,655 --> 00:21:44,172
ALL THE MUSCLES ON THE FACE,
433
00:21:44,206 --> 00:21:48,172
FROM THE SHOULDERS
DOWN TO THE HIPS
434
00:21:48,206 --> 00:21:51,344
DOWN TO THE FEET.
435
00:21:51,379 --> 00:21:53,862
RELEASE.
436
00:21:53,896 --> 00:21:57,517
FEEL THE BODY SINKING,
437
00:21:57,551 --> 00:22:01,689
SOFTENING,
438
00:22:01,724 --> 00:22:03,655
LETTING GO...
439
00:22:16,068 --> 00:22:18,896
AND ONE BREATH WAKES YOU UP.
440
00:22:18,931 --> 00:22:21,620
WIGGLE THE FINGERS AND THE TOES,
441
00:22:21,655 --> 00:22:24,137
SQUEEZE AND RELEASE,
442
00:22:24,172 --> 00:22:26,586
AND DRAW THE HANDS TOGETHER
AND RUB THEM,
443
00:22:26,620 --> 00:22:29,896
AND PLACE THE HANDS
OVER THE EYES,
444
00:22:29,931 --> 00:22:33,172
AND COME BACK TO SIT.
445
00:22:33,206 --> 00:22:36,586
SITTING CROSS-LEGGED
WITH THE HANDS IN DHYANA MUDRA,
446
00:22:36,620 --> 00:22:40,620
THE THUMBS GENTLY TOUCHING,
SHOULDERS DOWN.
447
00:22:44,241 --> 00:22:46,758
FEEL YOUR GROUND.
448
00:22:46,793 --> 00:22:49,758
FEEL YOUR CENTRE.
449
00:22:49,793 --> 00:22:52,517
BRIGHT AND ALERT...
450
00:22:52,551 --> 00:22:55,448
REALLY CALM,
451
00:22:55,482 --> 00:22:58,965
AWAKE.
452
00:23:02,379 --> 00:23:04,689
DRAW THE HANDS
TO THE HEART CENTRE,
453
00:23:04,724 --> 00:23:09,034
AND WE'LL CLOSE HERE
WITH A BOW.
454
00:23:09,068 --> 00:23:12,448
NAMASTE...
455
00:23:12,482 --> 00:23:14,793
TO TRUST IN OURSELVES,
456
00:23:14,827 --> 00:23:18,448
TO KNOW THAT WE CAN CHANGE
FOR THE BETTER.
31462
Can't find what you're looking for?
Get subtitles in any language from opensubtitles.com, and translate them here.
Afrikaans
Albanian
Amharic
Arabic
Armenian
Azerbaijani
Basque
Belarusian
Bengali
Bosnian
Bulgarian
Catalan
Cebuano
Chichewa
Chinese (Simplified)
Chinese (Traditional)
Corsican
Croatian
Czech
Danish
Dutch
English
Esperanto
Estonian
Finnish
French
Frisian
Galician
Georgian
German
Greek
Gujarati
Haitian Creole
Hawaiian
Hungarian
Icelandic
Indonesian
Irish
Italian
Japanese
Kazakh
Khmer
Korean
Kurdish (Kurmanji)
Kyrgyz
Lao
Latvian
Lithuanian
Luxembourgish
Macedonian
Malagasy
Malay
Maltese
Maori
Mongolian
Myanmar (Burmese)
Nepali
Norwegian
Pashto
Polish
Portuguese
Romanian
Russian
Samoan
Serbian
Sesotho
Shona
Sinhala
Slovak
Slovenian
Somali
Swahili
Swedish
Tajik
Thai
Turkish
Ukrainian
Urdu
Uzbek
Vietnamese
