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.

LET'S BEGIN OUR WARMUP SITTING ON OUR HEELS.

LIFT YOUR CHEST AND DROP THE SHOULDERS

AND RELAX THE WHOLE BODY.

BREATHE.

REACH THE ARMS FORWARD,

AND BRING THE HEAD DOWN TO THE FLOOR

AND EXHALE

TO PREPARE FOR CAT SERIES ONE.

HERE WE GO.

INHALE. CAT TO CAT LIFT.

EXHALE.

CAT BOW, PUSH UP, AND CHILD'S POSE.

AGAIN.

CAT TO CAT LIFT AS YOUR BREATHE IN,

FORWARD AND UP,

AND BACK TO CHILD'S POSE AS YOU BREATHE OUT.

AGAIN.

INHALE. LIFT THE TAIL AND THE HEAD.

EXHALE.

PUSH UP AND BACK TO CHILD'S POSE.

STAY FOR A BREATH.

PREPARE FOR CAT SERIES TWO.

IT STARTS THE SAME WAY.

HERE WE GO.

INHALE. CAT TO CAT LIFT.

TUCK THE TOES UNDER.

PRESS YOUR TAIL UP FOR DOWN-FACED DOG.

AGAIN.

CAT TO CAT LIFT.

EXHALE, TUCKING THE TOES AND LIFTING THE TAIL.

BRING THE HEAD JUST BETWEEN THE ARMS.

AGAIN, BREATHING IN.

CAT, CAT LIFT.

BREATHING OUT...

DOWN-FACED DOG.

WE'LL STAY HERE FOR A BREATH.

DROPPING THE HEELS,

PRESSING THE PALMS DOWN AND FORWARD.

GOOD. RELEASE TO CHILD'S POSE.

WE'LL PREPARE FOR CAT SERIES THREE.

REACH THE FINGERS AS FAR FORWARD AS YOU CAN.

INHALE.

CAT TO UPWARD-FACING DOG, HIPS DOWN, CHEST HIGH.

FOREHEAD TO THE FLOOR AS YOU EXHALE,

THEN INHALE BACK TO UPWARD-FACING DOG,

AND EXHALE TO CHILD'S POSE.

AGAIN.

INHALE. CAT TO UPWARD-FACING DOG.

EXHALE.

PULL THE SPINE FORWARD

AS YOUR FOREHEAD COMES TO THE FLOOR.

INHALE.

PRESS UP, STRAIGHT ARMS, FOR CAT LIFT,

AND EXHALE BACK TO CHILD'S POSE.

STAY AND BREATHE.

NOW CAT SERIES FOUR.

PREPARE,

COMING ONTO YOUR FOREARMS AS YOU INHALE.

STRAIGHTEN THE ARMS TO CAT LIFT.

EXHALE.

CAT TO CHILD'S POSE.

AGAIN.

CAT BOW TO CAT LIFT.

EXHALE.

CAT TO CHILD'S POSE.

ONE LAST TIME. BREATHING IN.

BREATHING OUT.

RESTING IN CHILD'S POSE...

EXHALE WHERE YOU ARE.

NOW ROLLING UP TO HERO'S POSE ONCE AGAIN.

KEEP THE CHIN TUCKED IN AS YOU COME UP

AND LIFT YOUR CHEST.

NOW DROP THE SHOULDERS DOWN AND BREATHE.

BRING THE HANDS BACK BEHIND YOU FOR YOGA MUDRA.

LIFT THE ARMS AS YOU EXHALE.

NOW BRING THE TOP OF THE HEAD DOWN TOWARDS THE FLOOR,

LIFTING YOUR TAIL

AND DRAWING THE HANDS AS FAR BACK AS YOU CAN.

LEAVE THE HANDS HIGH

AND RELEASE DOWN TO CHILD'S POSE,

FINALLY LETTING GO OF THE HANDS

AND LETTING THE SHOULDERS RELAX DOWN.

ROLLING UP TO HERO'S POSE ONCE AGAIN.

BREATHING OUT.

GOOD.

NOW HERO ROLLING.

REACH THE ARMS FORWARD AND THE CHEST ON THE THIGHS.

AS YOU EXHALE, ROLL BACK UP.

BREATHING IN, FORWARD YOU GO,

AND BREATHING OUT, ROLLING UP, TUCKING THE CHIN AS YOU COME UP.

WE'LL HOLD HERE IN HERO'S POSE,

FEELING THE CHEST HIGH,

THE RIBS EXPANDING ON INHALE

AND THE RIBS CONTRACTING ON EXHALE.

WE'LL CLOSE OUR WARMUP HERE WITH A BOW...

AND WHEN WE COME BACK,

WE'LL DO A STANDING SEQUENCE CALLED THE FIREBIRD.

THE FIREBIRD SEQUENCE STARTS WITH EARTH-RAIN LINK,

WHICH WE COME BACK TO AGAIN AND AGAIN.

THE HANDS UP THROUGH CENTRE, ELBOWS SEALING AND LIFTING,

AND EXHALING THE ARMS BACK TO CENTRE.

LET'S BEGIN.

INHALE UP AND TOUCH YOUR PALMS TOGETHER,

AND EXHALING TO YOUR FORWARD FOLD.

BREATHING IN, BEND THE KNEES,

AND BREATHING OUT, STRAIGHTEN THE LEGS.

TRY AGAIN, DEEPENING INTO THE FORWARD FOLD.

BENDING THE KNEES,

AND EXHALING, STRAIGHTENING THE LEGS,

AND WE'LL HOLD THERE FOR A BREATH.

EXHALE WHERE YOU ARE,

AND COME UP, BREATHING IN.

UP, AND TOUCH THE PALMS TOGETHER,

AND EXHALE, THE HANDS TO THE HEART.

TO EARTH-RAIN.

INHALE UP AND EXHALE DOWN.

IT'S A FAST SEQUENCE TODAY, SO TRY TO KEEP UP,

AND IF NOT,

JUST MEET US BACK IN CENTRE WHEN YOU CAN.

HERE WE GO.

CIRCLE THE ARMS DOWN TO GO UP,

AND EXHALE, FORWARD FOLD

AND WE COME ONTO OUR KNEES,

SO KNEEL DOWN AND LIFT THE CHEST,

AND EXHALE DOWN TO CHILD'S POSE.

COME ONTO HANDS AND KNEES,

AND BACK TO CHILD.

WE'LL DEEPEN ONCE AGAIN INTO CHILD'S POSE,

LIFTING THE BACK, STRETCHING THE SHOULDERS,

AND BACK TO CHILD'S POSE TO STAY FOR A BREATH.

EXHALE WHERE YOU ARE,

AND NOW INHALE, ROLLING UP,

AND EXHALE.

A LITTLE JUMP TO YOUR FORWARD FOLD.

INHALE.

ARMS UP, TOUCH THE PALMS,

AND EXHALE.

WE'RE BACK AT CENTRE TO OUR LINK, EARTH-RAIN.

INHALE UP, RAIN AND LIGHT ALL THE WAY AROUND THE BODY,

BREATHING IN.

BREATHING OUT,

THE HANDS COME ALL THE WAY TO THE HEART

TO BEGIN.

CIRCLE UP AND FORWARD FOLD.

COMING TO KNEELING POSE AND DOWN TO CHILD.

NOW LET'S CONTINUE.

INHALE CAT TO UPWARD-FACING DOG,

ROLLING THE SHOULDERS BACK.

AS YOU BREATHE IN, BEND THE ELBOWS SLIGHTLY,

AND AS YOU BREATHE OUT,

STRAIGHTEN THE ARMS WITH THE SHOULDERS DOWN.

AGAIN.

BEND THE ELBOWS SLIGHTLY, BREATHING IN,

AND PRESS THE PALMS DOWN, BREATHING OUT.

STAY FOR A BREATH,

EXTENDING THE LEGS BACK BEHIND YOU

AND FEELING THE CHEST NICE AND HIGH.

GOOD.

RETURN TO HERO'S POSE,

THEN LIFT YOUR HIPS AND JUMP INTO YOUR FORWARD FOLD.

COME BACK TO CENTRE ON AN INHALE,

AND BACK TO THE HEART ON THE EXHALE.

EARTH-RAIN.

INHALE UP.

EXHALE, SHOULDERS SLIDING DOWN.

ONE MORE TIME.

BREATHING IN,

AND HANDS ALL THE WAY TO THE HEART THIS TIME

AS YOU EXHALE.

DOWN TO GO UP ON YOUR INHALE,

FORWARD FOLD,

HERO POSE, BREATHING IN,

AND DOWN TO CHILD'S POSE, BREATHING OUT.

CAT TO UPWARD-FACING DOG NOW.

INHALE.

EXHALE BACK TO CHILD'S POSE.

ONE MORE TIME.

WE'LL TRY INHALING CAT TO UPWARD-FACING,

AND THIS TIME WE'LL COME TO DOWNWARD-FACING DOG

AS YOU EXHALE.

BEND THE KNEES, TUCK THE TOES,

AND LIFT YOUR TAIL

AS YOU BRING THE HEAD BETWEEN THE ARMS.

NOW LET'S DEEPEN IN DOWN-DOG.

COME FORWARD SLIGHTLY ON THE INHALE

AND BACK ON THE EXHALE.

AGAIN.

BREATHING IN, AND BREATHING OUT.

HOLDING DOWN-FACED DOG, BREATHE.

GOOD.

RETURN TO HERO'S POSE.

A LITTLE JUMP, FORWARD FOLD,

LIFT THE CHEST, LIFT THE PALMS,

AND EXHALE.

WE'RE BACK AT CENTRE TO OUR LINK.

INHALE UP.

EXHALE DOWN.

BEAUTIFUL.

LET'S CONTINUE.

BREATHING IN, LIFT THE CHEST,

AND FORWARD FOLD.

DROP THE HEAD,

KNEELING AS YOU BREATHE IN,

AND REACHING FORWARD.

CHILD'S POSE AS YOU BREATHE OUT.

CAT TO UPWARD-FACING DOG,

AND BACK TO CHILD'S POSE ON AN EXHALE.

SAME THING AGAIN.

BREATHING IN, CAT TO UPWARD-FACING DOG.

FEEL THE BODY MOVING SMOOTHLY WITH THE BREATH.

NOW THE DOWN-DOG.

EXHALE.

GOOD. WE'LL CONTINUE.

THE RIGHT KNEE FORWARD BETWEEN THE HANDS

FOR SWAN POSE.

UNCURL THE BACK TOE, LIFTING YOUR CHEST.

BEND THE ELBOWS SLIGHTLY ON THE INHALE,

AND AS WE DEEPEN AND STRAIGHTEN THE ARMS,

TUCK THE TAIL SLIGHTLY.

AGAIN.

BREATHING IN,

BREATHING OUT, DEEPENING.

NOW WE HOLD IN SWAN LIFT.

AS YOU EXHALE,

REMEMBER, PULL THE BELLY INTO THE SPINE.

GOOD.

RETURNING BACK TO CENTRE.

EXHALE AS YOU JUMP.

INHALE AS THE CHEST LIFTS, PALMS TOUCHING ABOVE YOU,

AND EXHALE, CIRCLING THE HANDS TO NAMASTE.

EARTH-RAIN LINK.

SHOULDERS AWAY FROM THE EARS...

UP AND LIFT, BREATHING IN.

HANDS ALL THE WAY TO THE HEART TO CONTINUE.

BREATHING IN, TOUCH YOUR PALMS.

EXHALE. FORWARD FOLD.

INHALE. HERO POSE.

EXHALE. CHILD.

GOOD.

WE HAVE CAT TO UPWARD-FACING AS YOU BREATHE IN,

AND A LONG, SLOW EXHALE BACK TO CHILD'S POSE.

NOW, ENERGIZE THE BODY ON THIS INHALE.

CAT TO UPWARD-FACING DOG.

THIS TIME, WE GO TO DOWN-DOG,

SO COME THROUGH A CAT LIFT, TUCK THE TOES UNDER,

AND LIFT THE TAIL.

REACH THE HEAD DOWN.

NOW LEFT KNEE FORWARD FOR SWAN LIFT.

PRESS THE ARMS STRAIGHT AS YOU LIFT YOUR CHEST.

INHALE. BEND THE ELBOWS, FOCUS FORWARD.

AS YOU EXHALE, TAKE THE FOCUS BACK.

ONCE AGAIN, THE FOCUS-- FORWARD ON THE INHALE,

AND LIFT THE CHIN,

BUT KEEP LIFTING

OFF THE BACK OF THE HEAD AS WELL.

STAYING AND BREATHING.

GOOD.

RETURNING TO CENTRE.

INHALE.

EXHALE. JUMP.

LIFT THE CHEST AS YOU BREATHE IN.

PALMS TOUCH AT THE HEART AS YOU BREATHE OUT.

EARTH-RAIN.

BREATHE.

EXHALE. HANDS ALL THE WAY TO THE HEART,

AND HERE WE GO WITH OUR FIREBIRD SEQUENCE.

EXHALE. FORWARD FOLD.

INHALE, KNEELING.

EXHALE TO CHILD'S POSE.

NOW WE HAVE CAT TO UP-DOG ON AN INHALE.

EXHALING SLOWLY BACK TO CHILD'S POSE.

REPEAT.

INHALE, LIFTING THE BACK WITH THE HEAD DOWN,

THE HIPS COME TO THE FLOOR

AS YOU LIFT YOUR CHEST AND THROAT.

EXHALE TO DOWN-FACED DOG.

TAKE YOUR TIME.

NOW IT'S THE RIGHT KNEE COMING FORWARD

FOR SWAN LIFT,

AND FIREBIRD, LIKE DRAWING A BOW AND ARROW.

BEND YOUR BACK KNEE IN AND THE LEFT HAND DRAWS THE BOW.

NOW EXHALE AND TRY TO THE BACK,

AND AGAIN, BREATHING IN FORWARD,

AND BREATHING OUT BACK.

ONE LAST INHALE FORWARD FOR FIREBIRD,

AND EXHALE BACK.

NOW WE RETURN TO CENTRE,

COMING ONTO YOUR HANDS AND KNEES.

EXHALE. JUMP.

INHALE.

CHEST LIFT, PALMS TOUCH,

AND EXHALE, WE'RE BACK WHERE WE STARTED.

EARTH-RAIN. INHALE UP.

EXHALE DOWN.

TRY AGAIN.

REALLY FEEL THE FEET DROPPING DOWN

AS YOU LIFT YOUR FOCUS,

AND EXHALE,

HANDS ALL THE WAY TO THE HEART TO BEGIN.

SWING UP. INHALE.

FORWARD FOLD. EXHALE.

JUMPING TO HERO NOW AS YOU BREATHE IN,

AND FORWARD TO CHILD'S AS YOU BREATHE OUT.

CAT TO UPWARD-FACING DOG.

EXHALE BACK TO CHILD'S POSE.

RELAX THE BODY.

AGAIN.

INHALE, CAT, HIPS COME DOWN, CHEST LIFTS,

AND DOWN-FACED DOG NOW.

CAT LIFT TO DOWN-DOG.

NOW THE LEFT KNEE FORWARD FOR SWAN LIFT,

AND HERE'S FIREBIRD.

BEND THE BACK KNEE IN AND REACH YOUR ARMS FORWARD.

NOW SWIVEL AND LOOK AROUND TO THE BACK OF THE ROOM.

TRY AGAIN, BREATHING IN FORWARD,

BREATHING OUT BACK.

ONE LAST TIME.

FEEL THE MOVEMENT IN THE HIPS.

GOOD.

LET'S RETURN TO CENTRE.

BACK TO HERO'S POSE.

LIFT THE HIPS AS YOU JUMP.

INHALE.

LIFT THE CHEST, PALMS TOUCH,

AND EXHALE TO NAMASTE.

ONE LINK ONLY THIS TIME.

INHALE, LIFTING, AND EXHALE, HANDS ALL THE WAY TO THE HEART.

CIRCLE DOWN TO GO UP AS YOU BREATHE IN,

AND FORWARD FOLD ON THE EXHALE.

A LITTLE JUMP AS YOU BREATHE IN,

AND CHILD'S POSE.

INHALE.

CAT TO UPWARD-FACING DOG.

EXHALE, THE HIPS BACK TO CHILD'S POSE.

RELAX THE SHOULDERS.

NOW AGAIN.

BREATHING IN.

CAT TO UPWARD-FACING DOG,

AND THIS TIME TO DOWN-FACED DOG.

LONG, SLOW EXHALE.

NOW WE HAVE THE RIGHT KNEE FORWARD

FOR SWAN LIFT,

AND JUST ONE FIREBIRD.

BEND THE BACK KNEE AND DRAW THE ARROW,

AND EXHALE, LOOKING BACK.

THIS TIME GO TO SWAN BOW.

DIP YOUR FOREHEAD DOWN TO THE FLOOR

AND EXHALE TO DOWN-FACED DOG.

COME BACK TO HERO POSE AS YOU BREATHE IN

AND JUMP TO FORWARD FOLD AS YOU BREATHE OUT.

INHALE ALL THE WAY UP TO CENTRE, PALMS TOUCH,

AND EXHALE, THE HANDS TO THE HEART.

ONE LINK ONLY.

INHALE UP AND EXHALE.

HERE WE GO. OTHER SIDE.

BREATHING IN, EXHALE, FORWARD FOLD.

BREATHING IN, LITTLE SPRING

TO LIFT YOUR CHEST AND DROP YOUR SHOULDERS,

AND EXHALE TO CHILD'S POSE.

INHALE. CAT TO UPWARD-FACING DOG.

EXHALE, THE HIPS BACK TO CHILD'S POSE.

RELAX THE FOREHEAD DOWN.

INHALE. CAT TO UP-DOG.

PRESS THE ARMS STRAIGHT

AND THE SHOULDERS AWAY FROM THE EARS,

AND NOW TO DOWN-FACED DOG,

BENDING THE KNEES, LIFTING THE TAIL,

SUPER STRAIGHT ARMS.

TO YOUR LEFT SIDE FOR SWAN.

YOU'LL BEND THE BACK KNEE FOR FIREBIRD,

HOLDING THE BOW AND DRAWING THE ARROW.

EXHALE. REACH BACK.

NOW THE HANDS COME DOWN.

DIP THE HEAD FOR SWAN BOW.

EXHALE TO DOWN-DOG.

INHALE.

HERO POSE,

AND JUMP,

EXHALING TO FORWARD FOLD.

ALL THE WAY UP, PALMS TOUCH,

AND NAMASTE.

ONE EARTH-RAIN.

INHALE.

EXHALE, HANDS TO THE HEART,

AND WE'LL CLOSE HERE WITH A BOW.

NAMASTE.

WE'LL DO OUR RELAXATION AND SAVASANA NEXT.

LYING ON YOUR BACK

WITH THE ARMS CROSSED OVER THE CHEST,

THE FEET APART, AND THE KNEES TOGETHER.

BREATHING.

RELEASE THE ARMS DOWN AND SEPARATE THE KNEES.

FOUR-PART PELVIC TILT.

PRESS THE TAILBONE DOWN AND LIFT THE BELLY SLIGHTLY.

AS YOU EXHALE, PRESS THE BELLY DOWN.

ROLLING UP INTO BRIDGE POSE ON THE INHALE

AND ROLLING DOWN ON THE EXHALE.

SAME THING AGAIN.

INHALE FORWARD.

EXHALE, PRESS DOWN.

INHALE, ROLLING UP,

LIFTING THE PELVIS,

AND EXHALE, ROLLING DOWN,

KEEPING THE PELVIS TUCKED AS YOU COME DOWN.

ONE LAST TIME.

ROCK FORWARD AND BREATHE OUT, ROCKING BACK.

BREATHING IN, ROLLING UP TO BRIDGE POSE,

AND THIS TIME, WE'LL STAY THERE.

TUCK THE SHOULDERS UNDERNEATH YOU

AND CLASP THE HANDS IN SHIVA MUDRA.

STAY AND BREATHE,

AND THEN RELEASE THE HANDS.

MAKE SPACE IN THE SHOULDERS AS YOU ROLL DOWN.

SEPARATE THE KNEES, SOLES OF THE FEET TOGETHER.

BRING THE HANDS ONTO THE BELLY IN OM MUDRA.

RELAX THE BUTTOCKS MUSCLES AND LET THE KNEES FALL OPEN.

NOW BRING THE KNEES TO THE CHEST AND HUG THE KNEES IN,

BREATHING,

AND NOW HAMSTRING STRETCH ON THE RIGHT SIDE.

EXTEND THE RIGHT LEG WITH THE LEFT KNEE BENT.

LIFT THE HEAD AND PULL THE KNEE IN,

AND AS YOU EXTEND THE OTHER LEG TO THE FLOOR,

TURN THE HEAD TO THE FLOOR.

BREATHE.

RELEASING TO KNEE-DOWN TWIST NOW.

BEND THE KNEE

AND FOLD THE KNEE OVER THE BODY, LOOKING TO THE OPPOSITE SIDE...

AND AS YOU COME BACK ONTO YOUR BACK,

THE RIGHT ANKLE TO THE LEFT KNEE,

THE RIGHT HAND BETWEEN THE LEGS,

INTERLACING THE FINGERS

AND PULLING THE KNEES DOWN GENTLY.

BREATHE THE BACK INTO THE FLOOR,

SOFTEN THE EYES,

AND NOW HAMSTRING STRETCH ON THE LEFT SIDE.

EXTEND THE LEG,

LIFTING THE HEAD UP AND DRAWING THE LEG IN SLIGHTLY.

AS YOU RETURN THE LEG TO THE FLOOR,

EXTEND THE OPPOSITE LEG ALONG THE FLOOR

AND FEEL THE WHOLE BODY STRETCHING

AS YOU BREATHE...

AND RELEASE.

KNEE-DOWN TWIST.

THE LEFT KNEE FOLDS OVER THE BODY...

AND COMING BACK ONTO YOUR BACK,

THE LEFT ANKLE TO THE RIGHT KNEE,

THE LEFT HAND BETWEEN THE LEGS,

MEETING THE RIGHT HAND WITH THE FINGERS INTERLACED.

BREATHE THE KNEES DOWN INTO THE CHEST,

AND RELEASE.

TURN THE PALMS UP AND LET THE FEET FALL OPEN.

RELAX THE EYES,

AND ALL THE MUSCLES IN THE BODY NOW,

SOFTENING,

LETTING GO OF ANY TENSION,

FALLING INTO THE EARTH,

AND COMING BACK WITH A BREATH.

DRAW THE HANDS TOGETHER AND RUB THEM,

AND CUP THE HANDS OVER THE EYES.

WASH THE FACE AND COME BACK TO SET.

WITH CROSSED LEGS,

WE'LL TAKE THE GESTURE OF NO FEAR,

THE RIGHT PALM FACING FORWARD AND THE LEFT PALM FACING UP.

FEEL THE ENERGY IN THE PALMS OF THE HANDS.

FEEL THE ENERGY ON THE FOREHEAD AND THE BELLY,

THE HEART CENTRE.

FEEL YOURSELF COMPLETE,

GIVING, RECEIVING, EQUALLY,

CALMLY,

AND WE'LL CLOSE HERE WITH A BOW.

NAMASTE.

REMEMBERING EVERY OBSTACLE YOU MEET IN LIFE

CAN BE SEEN AS A BLOCK OR AN OPPORTUNITY.