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 WARM UP,

AND THEN INTO TODAY'S DYNAMIC FLOW.

AWAKENING WITH BREATH.

[♪♪♪]

WARMING UP NOW.

THE LEGS EXTENDED, THE CHEST HIGH,

AND THE SHOULDERS DROPPED.

AS YOU EXHALE, BRING YOUR HANDS BACK BEHIND,

AND CONTRACT, DROPPING YOUR CHIN.

BREATHING IN, FLEX THE FEET AND LIFT.

BREATHING OUT, BACK.

TRY AGAIN.

INHALE, UP,

AND EXHALE, CONTRACT.

BRING THE CHIN INTO THE CHEST.

LAST TIME, UP,

AND EXHALE.

GOOD, NOW WALK THE HANDS FORWARD THIS TIME ON THE INHALE,

AND EXHALE.

WIGGLE A LITTLE BIT SIDE TO SIDE.

PREPARE, LIFT YOUR ARMS.

EXHALE, CONTRACT BACK WITH ARMS.

NOW FORWARD FOLD.

NOW EXHALE LIFT.

WHOLE THING AGAIN.

BREATHING IN, ARMS TO SHOULDER HEIGHT.

BREATHING OUT, CONTRACT.

FORWARD TO GO,?? POINTING YOUR TOES,

AND KEEPING THE TOES POINTED AS YOU LIFT UP.

STAY FOR A BREATH HERE.

AND TRANSITION,

BRINGING THE SOLES OF THE FEET TOGETHER.

LET'S TRY.

EXHALE, CONTRACT.

INHALE, REACH FORWARD.

EXHALE, LIFT.

AGAIN, BREATHING IN,

ARMS TO SHOULDER HEIGHT.

EXHALE.

NOW, WATCH HOW THE HEELS OF THE HANDS COME TOGETHER.

NOW IT'S SHIVA MUDRA AS YOU GO FORWARD,

AND EXHALE, LIFT.

HOLD THERE AND BREATHE.

NOW, LET'S TRY IT WITH THE LEGS SEPARATED WIDE.

INHALE, LIFT YOUR ARMS UP TO SHOULDER HEIGHT,

AND EXHALE, CONTRACT BACK.

AS YOU GO FORWARD, CAREFUL.

NOT TOO FAR.

BREATHING OUT, LIFT.

AGAIN.

EXHALE, CONTRACT BACK.

INHALE, FORWARD.

EXHALE, LIFT THE CHEST.

WE'LL STAY AND BREATHE.

GOOD.

AND RELEASE.

DRAW THE SOLES OF THE FEET TOGETHER.

INTERLACE THE FINGERS UNDERNEATH THE FEET,

LIFTING YOUR CHEST,

DROPPING YOUR SHOULDERS, BREATHING...

AND NOW ONTO YOUR HANDS AND KNEES.

AS YOU BREATHE IN,

LIFT YOUR TAIL AND LIFT YOUR HEAD,

AND AS YOU BREATHE OUT,

TUCK THE TAIL, PRESS THE PALMS DOWN,

LOOK BETWEEN THE LEGS.

AGAIN.

ONE LAST TIME,

INHALING TO CAT LIFT,

AND EXHALING TO CAT,

AND WE'LL HOLD IN CAT POSE.

FEEL THE FINGER PADS PRESSING DOWN

TO RELIEVE THE TENSION IN THE WRISTS.

NOW TRANSITION TO CAT LIFT, AND WE'LL HOLD HERE.

RELAX INTO THE SADDLE OF THE LOW BACK.

STRAIGHT ARMS.

RELEASE TO CHILD'S POSE.

BREATHE.

RELAX THE WHOLE BODY...

AND ROLLING UP TO HERO'S POSE,

LIFT YOUR CHEST

AND RELAX THE SHOULDERS DOWN THE BACK.

FEEL THE WHOLE BODY BREATHING.

WE'LL CLOSE HERE WITH A BOW.

NAMASTE.

OUR NEXT SEQUENCE IS A STANDING SERIES,

AND WE BEGIN AT THE BACK OF OUR MATS.

ALL OF THE SEQUENCES THAT WE LEARN

COME BACK TO A BREATH-BODY LINK.

THIS BREATH-BODY LINK IS CALLED EARTH-RAIN.

INHALING, THE ARMS UP THROUGH CENTRE,

AND EXHALE, THE ARMS COME DOWN TO YOUR SIDE.

LET'S TRY ONE LAST TIME.

EXHALING, THE HANDS ALL THE WAY TO THE HEART THIS TIME

TO START THE SEQUENCE.

INHALE, UP,

AND EXHALE INTO FORWARD FOLD.

INHALE, BEND THE KNEES,

AND EXHALE.

TRY TO STRAIGHTEN THE LEGS AND DROP THE HEAD DOWN.

AGAIN, INHALE, BENDING THE KNEES,

AND EXHALE, JUST STRAIGHTEN AS FAR AS YOU CAN GO,

AND WE'LL STAY AND BREATHE,

SOFTENING INTO THE HIP CREASE,

WITH THE KNEES BENT OR STRAIGHT.

COMING UP, INHALE,

REACH YOUR HANDS ABOVE YOU AND TOUCH,

AND EXHALE, HANDS TO THE HEART.

EARTH-RAIN.

EXHALE, BELLY INTO SPINE.

ONE LAST TIME, AND WE'LL CONTINUE THE SEQUENCE.

BRING YOUR HANDS ALL THE WAY TO THE HEART

TO BEGIN.

INHALE, UP,

AND EXHALE, FORWARD FOLD.

NOW WALK YOUR HANDS RIGHT FORWARD

UNDERNEATH YOUR SHOULDERS,

AND EXHALE.

PULL YOUR BELLY IN.

AS YOU BREATHE IN, BEND THE KNEES,

TOUCHING THE FLOOR,

AND IF YOU'RE STRONG, EXHALE AND LIFT THE KNEES.

REPEAT, BREATHING IN, BENDING,

AND BREATHING OUT, STRAIGHTENING.

WE'LL STAY IN THIS STRENGTHENING POSE.

YOU MUST BREATHE.

WALK THE HANDS BACK NOW,

BACK TO YOUR FORWARD FOLD.

EXHALING, THE HEAD DOWN.

INHALE, ALL THE WAY UP, STRAIGHT BACK,

AND EXHALE TO NAMASTE.

NOW, AGAIN, EARTH-RAIN.

EXHALING THE ARMS DOWN...

ONE LAST TIME,

THIS TIME, DRAWING THE HANDS ALL THE WAY TO THE HEART

TO CONTINUE.

INHALE, UP,

AND EXHALE, FORWARD FOLD.

WALK THE HANDS FORWARD ON YOUR INHALE

TO PLANK,

BUT THIS TIME WE EXHALE TO DOWN DOG.

COME FORWARD A LITTLE BIT TO LEARN THE POSE,

AND EXHALE BACK INTO DOWN DOG.

TRY AGAIN.

COMING FORWARD,

AND EXHALE, STRAIGHTENING THE ARMS,

PRESSING INTO THE FINGER PADS.

WE'LL STAY HERE AND BREATHE.

EXHALE WHERE YOU ARE, AND WALK THE HANDS BACK,

DROP INTO YOUR FORWARD FOLD,

AND RETURN TO CENTRE.

INHALE, UP.

EXHALE TO NAMASTE.

BREATHING IN, EARTH-RAIN.

FEEL THE SHOULDERS MOVING DOWN AWAY FROM THE EARS.

ONE LAST TIME.

THEN WE'LL CONTINUE.

CIRCLE THE ARMS UP,

EXHALE, FORWARD FOLD.

WALK THE HANDS FORWARD ON THE INHALE BREATH,

AND EXHALE BACK TO DOWN DOG.

NOW DRAW YOUR RIGHT KNEE FORWARD,

AND LIFT THE LEFT LEG.

AS YOU EXHALE,

BRING THE FOREHEAD DOWN TO THE FLOOR.

INHALE, STRAIGHTEN THE ARMS TO SUNBIRD LIFT,

AND EXHALE, BEND THE ELBOWS TO SUNBIRD BOW.

REPEAT.

NOW, WE'LL HOLD.

STRONG BELLY HERE.

KEEP THE ELBOWS INTO THE BODY.

TO RETURN TO CENTRE,

WALK THE HANDS BACK, AND EXHALE, THE HEAD DOWN.

INHALE, ALL THE WAY UP,

AND EXHALE, RETURN TO NAMASTE.

EARTH-RAIN BODY LINK.

ONCE AGAIN, BREATHING IN,

LIFTING THE ELBOWS,

AND EXHALING, THE HANDS ALL THE WAY TO THE HEART

TO CONTINUE OUR SEQUENCE.

BREATHING IN,

AND FORWARD FOLD.

WALK THE HANDS FORWARD TO PLANK,

AND EXHALE TO DOWN DOG.

NOW YOUR LEFT KNEE.

RIGHT LEG LIFTS.

EXHALE, SUNBIRD BOW.

INHALE, STRAIGHTEN THE ARMS,

AND ONCE AGAIN,

INTO THE SUNBIRD BOW WITH THE ELBOWS TUCKED IN.

TRY AGAIN.

STAY AND BREATHE.

EXTEND THROUGH THAT BACK LEG, REALLY REACHING.

TO RETURN TO CENTRE,

BRING THE FEET DOWN TO THE FLOOR,

AND WALK YOUR HANDS BACK.

YOUR EXHALE BREATH IS TO RELEASE.

THEN COMING UP,

AND RETURNING TO EARTH-RAIN.

ELBOWS TOGETHER AND LIFT,

AND NOW SHOULDERS DOWN.

ONE LAST TIME.

LET'S GO.

INHALE, UP.

EXHALE, SOFTEN THE HIPS TO FORWARD FOLD.

NOW, STRONG ARMS AS YOU WALK FORWARD,

AND PRESS THE PALMS DOWN, LIFTING YOUR TAIL BACK.

RIGHT KNEE FORWARD, SUNBIRD LIFT.

SUNBIRD BOW AS YOU EXHALE.

TURNING TO GATE POSE, LIFTING YOUR LEFT ARM.

CIRCLE THE ARM IN GATE,

EXHALING A LONG LINE OF ENERGY.

ONCE AGAIN, TRY YOUR CIRCLE.

DOWN AND UP, EXHALING INTO GATE POSE,

WHERE WE'LL STAY AND BREATHE.

THE OUTSIDE OF YOUR LEFT FOOT IS PRESSING DOWN INTO THE FLOOR.

TO RETURN TO CENTRE, WALK YOUR HANDS BACK,

AND EXHALE, THE HEAD DOWN.

INHALE, PALMS TOUCH,

AND EXHALE, NAMASTE.

EARTH-RAIN.

EXHALE, BELLY INTO SPINE.

ONE LAST TIME.

CIRCLE THE HANDS ALL THE WAY TO THE HEART,

AND WE'LL CONTINUE.

HERE WE GO.

FORWARD FOLDING AS YOU EXHALE.

WALK THE HANDS FORWARD, BREATHING IN.

EXHALE TO DOWN-FACE DOG.

BRING YOUR LEFT KNEE FORWARD FOR SUNBIRD LIFT,

AND EXHALE TO SUNBIRD BOW.

TURNING TO GATE AS YOU BREATHE IN,

EXTENDING YOUR RIGHT ARM,

AND CIRCLE THE ARM.

BREATHING IN, DOWN TO GO UP.

BREATHING OUT, REACHING.

TRY ONCE AGAIN.

INHALE, CIRCLE,

AND EXHALE, REACH.

WE'LL STAY AND BREATHE.

GATE POSE.

RETURN TO CENTRE.

BRING THE HANDS DOWN TO THE FLOOR

AND WALK BACK.

EXHALE, RELEASE THE HEAD DOWN.

BREATHING IN, LIFT YOUR CHEST.

LIFT THE PALMS, TOUCH,

AND BREATHING OUT, HANDS TO THE HEART.

INHALE, EARTH-RAIN, UP,

AND EXHALE, DOWN.

ONE LAST TIME, BREATHING IN.

BREATHING OUT, HANDS ALL THE WAY TO THE HEART,

AND WE'LL CONTINUE.

LET'S GO.

FORWARD FOLD. EXHALE.

WALK THE HANDS FORWARD, BREATHING IN.

DOWN DOG AS YOU EXHALE.

RIGHT KNEE FORWARD FOR SUNBIRD LIFT.

SUNBIRD BOW.

NOW TURNING TO GATE POSE AND LIFTING YOUR LEFT ARM.

ONE CIRCLE.

BREATHING IN...

AND BREATHING OUT.

BRING THE HAND BACK TO THE FLOOR.

COME BACK TO SUNBIRD LIFT,

AND NOW TO DOWN DOG AS YOU EXHALE.

WALK YOUR HANDS BACK,

AND RELEASE DOWN INTO YOUR FORWARD FOLD.

REACH UP, BREATHING IN,

AND EXHALE, CIRCLE THE HANDS TO THE HEART.

BREATHING IN, LIFT.

BREATHING OUT, SHOULDERS DOWN.

ONE LAST TIME,

AND WE'LL CONTINUE.

HERE WE GO.

BREATHING IN, LIFT AND REACH.

NOW FOLD FROM THE HIPS.

DOWN YOU GO.

WALK THE HANDS FORWARD,

AND EXHALE INTO DOWN DOG.

LEFT KNEE FORWARD.

BOW.

GATE POSE ON THE RIGHT SIDE.

RIGHT ARM EXTENDS.

CIRCLE THE ARM, BREATHING IN.

EXHALE. EXTEND INTO THE POSE.

INHALE.

TRANSITION BACK TO SUNBIRD LIFT,

AND EXHALE TO DOWN-FACE DOG.

INHALE TO UPWARD-FACING DOG.

EXHALE. STAY IN THE POSE.

TO LEARN THIS POSE,

BEND THE ELBOWS A LITTLE BIT AS YOU BREATHE IN.

EXHALE. STRAIGHTEN THE ARMS.

TRY AGAIN.

BREATHING OUT, EXTEND INTO UPWARD-FACING,

AND WE'LL TRY STAYING FOR A BREATH.

ARMS ARE STRAIGHT, LEGS ARE LONG.

TRANSITION BACK TO DOWN-FACE DOG,

SO YOU CAN RETURN, THE HANDS WALKING BACK.

COMING BACK TO CENTRE.

NAMASTE.

EARTH-RAIN, BREATH-BODY LINK.

AGAIN.

HANDS TO THE HEART,

AND LET'S TRY THE RIGHT SIDE.

INHALE, UP.

EXHALE, FORWARD FOLD.

WALK THE HANDS FORWARD FOR PLANK.

EXHALE, DOWN DOG.

RIGHT KNEE FORWARD.

LIFT.

EXHALE, BOW.

NOW TURNING TO GATE WITH THE LEFT ARM REACHING,

AND THEN CIRCLE THE ARM.

BREATHING IN.

BREATHING OUT.

SUNBIRD LIFT.

INHALE.

EXHALE TO DOWN-FACE DOG.

NOW UP-FACE DOG,

RIPPLE THROUGH THE BODY, FEEL THE CHEST HIGH.

EXHALE, DOWN DOG,

WALK THE HANDS BACK,

AND HANG IN YOUR FORWARD FOLD.

COMING UP ON AN INHALE BREATH.

PALMS TOUCH.

EXHALE, NAMASTE.

BREATH-BODY LINK.

RESTING.

BREATHING.

AGAIN.

INHALE, UP,

BRING THE HANDS TO THE HEART,

AND LET'S GO.

FORWARD FOLD, EXHALING.

PLANK TO DOWN DOG.

EXHALE.

NOW LEFT KNEE FOR SUNBIRD LIFT,

TO THE BOW.

TURN AND REACH THE RIGHT ARM UP.

ONE CIRCLE WITH BREATH,

SWINGING.

REACHING.

SUNBIRD LIFT, BREATHE IN.

DOWN DOG, BREATHE OUT.

TO UPWARD-FACING DOG.

FEEL THE WEIGHT SHIFTING AND LIFTING.

EXHALE, DOWN DOG.

WALK BACK, BREATHING IN.

EXHALE, FOLD...

AND UP.

NAMASTE.

AND LET'S DO ONE CLOSING LINK.

CIRCLE THE HANDS INTO THE HEART,

AND WE'LL CLOSE HERE WITH A BOW.

NAMASTE.

AND PLEASE COME BACK FOR RELAXATION AND SAVASANA.

FIRST RELEASE POSE, ARMS WRAPPED OVER THE CHEST,

FEET APART, KNEES RESTING.

RELEASE THE ARMS AND SEPARATE THE KNEES.

PRESS THE TAILBONE DOWN AS YOU BREATHE IN.

AND AS YOU EXHALE, PRESS THE BELLY DOWN

AND TUCK THE TAILBONE A LITTLE BIT.

BREATHING IN, LIFTING UP,

AND BREATHING OUT, COMING BACK DOWN.

FOUR-PART PELVIC TILT.

LET'S TRY AGAIN.

INHALE, ROCK FORWARD,

AND EXHALE, ROCK BACK.

INHALE, ROLL UP TO BRIDGE POSE,

AND EXHALE, ROLL DOWN SLOWLY,

KEEPING THE TAIL TUCKED AS LONG AS YOU CAN.

LAST TIME.

ROCK FORWARD, AND THEN BACK.

ROLLING UP TO BRIDGE POSE,

AND THIS TIME, WE'LL STAY IN BRIDGE POSE.

TUCK YOUR SHOULDERS UNDERNEATH YOU.

INTERLACE THE FINGERS.

BREATHE.

GOOD.

NOW RELEASE THE HANDS, SEPARATING THE SHOULDER BLADES,

AND ROLL DOWN SLOWLY.

BRING THE SOLES OF THE FEET TOGETHER

AND LET THE KNEES OPEN,

AND DRAW THE HANDS ONTO THE BELLY.

BREATHING, THE BELLY SOFT...

LIGHT...

CALM.

DRAW THE KNEES TO THE CHEST NOW AND HUG THE KNEES,

TAILBONE HEAVY,

BACK OF THE NECK SOFT,

AND NOW TO HAMSTRING STRETCH ON THE RIGHT SIDE,

THE OPPOSITE FOOT FLAT ON THE FLOOR.

BREATHE, THE LEG LONG.

LIFT YOUR HEAD UP A LITTLE BIT,

AND PULL THE LEG IN,

AND, LEAVING THE LEG WHERE IT IS,

TRY TO EXTEND YOUR OPPOSITE LEG ALONG THE FLOOR,

RETURNING THE HEAD DOWN.

STAY AND BREATHE.

RELEASE TO KNEE DOWN TWIST,

THE RIGHT KNEE FOLDING OVER THE BODY,

AND LOOKING TO THE OPPOSITE SIDE.

RETURN ONTO YOUR BACK

WITH THE RIGHT ANKLE ON THE LEFT KNEE,

YOUR RIGHT HAND BETWEEN THE LEGS

MEETING THE LEFT HAND WITH THE FINGERS INTERLACED.

PULL THE KNEES GENTLY DOWN INTO YOUR CHEST,

AND BREATHE.

GOOD,

AND CHANGE.

LEFT LEG, HAMSTRING STRETCH.

DRAW THE HEAD UP

AND PULL THE LEG IN A LITTLE BIT.

EXTEND THE OPPOSITE LEG TO THE FLOOR

AND REST YOUR NECK.

BREATHE.

AND KNEE DOWN TWIST.

THE LEFT KNEE FOLDS OVER,

AND LOOKING TO THE OPPOSITE SIDE.

AS YOU COME BACK ONTO YOUR BACK,

GLUTEUS STRETCH.

THE LEFT HAND BETWEEN THE LEGS THIS TIME,

MEETING THE RIGHT HAND,

PULLING THE KNEES IN TO THE CHEST,

BREATHING...

AND RELEASE.

OPEN THE HANDS,

LET THE FEET FALL OPEN.

FEEL ALL THE BONES OF THE BODY...

DROPPING.

BELLY SOFTENING.

REALLY LETTING GO.

EMPTY.

EMPTY.

AND NOW WITH ONE BREATH, WAKE YOURSELF UP.

BEGIN TO WIGGLE THE FINGERS, SQUEEZE AND RELEASE,

DRAW YOUR HANDS TOGETHER AND RUB THEM,

AND CUP THE HANDS OVER THE EYES AND WASH YOUR FACE,

AND NOW COME BACK TO SIT.

BRING THE THUMB AND THE INDEX FINGER TOGETHER

AND TOUCH LIGHTLY.

LIFT YOUR CHEST AND DROP YOUR SHOULDERS.

EYES SOFT, EARS OPEN.

RELAX THE JAW.

ALERT.

CALM.

WE'LL CLOSE HERE...

WITH A BOW.

NAMASTE.

AS IF TO VOW TO OURSELVES TO BECOME OURSELVES

AGAIN AND AGAIN.

[♪♪♪]