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1
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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 --> 00:00:40,827
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,862 --> 00:00:42,137
LET'S BEGIN WITH A WARM-UP,
13
00:00:42,172 --> 00:00:45,068
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:45,103 --> 00:00:48,241
AWAKENING WITH BREATH.
15
00:00:48,275 --> 00:00:50,689
[♪♪♪]
16
00:00:59,413 --> 00:01:01,517
THE WARM-UP BEGINS
AT THE BACK OF YOUR MAT,
17
00:01:01,551 --> 00:01:04,413
SITTING ON YOUR HEELS.
18
00:01:04,448 --> 00:01:05,965
ONE BREATH.
19
00:01:06,000 --> 00:01:08,206
RELAX THE WHOLE BODY.
20
00:01:08,241 --> 00:01:11,896
NOW REACH YOUR HANDS FORWARD
INTO EXTENDED CHILD'S POSE,
21
00:01:11,931 --> 00:01:14,724
THE HEAD DRAPING DOWN
TO THE FLOOR.
22
00:01:14,758 --> 00:01:17,206
WE'LL BEGIN
WITH CAT SERIES ONE.
23
00:01:17,241 --> 00:01:19,620
CAT TO CAT LIFT,
24
00:01:19,655 --> 00:01:21,758
EXHALE, CAT BOW,
25
00:01:21,793 --> 00:01:23,620
TO CHILD'S POSE.
26
00:01:23,655 --> 00:01:25,793
WATCH OR TRY AGAIN.
27
00:01:25,827 --> 00:01:26,620
CAT,
28
00:01:26,655 --> 00:01:28,793
LIFT TAIL, LIFT HEAD,
29
00:01:28,827 --> 00:01:30,724
REACH FORWARD FOR CAT BOW.
30
00:01:30,758 --> 00:01:32,896
PUSH UP AND BACK.
31
00:01:32,931 --> 00:01:34,068
LAST TRY.
32
00:01:34,103 --> 00:01:36,931
CAT TO CAT LIFT. INHALE.
33
00:01:36,965 --> 00:01:40,103
EXHALE.
CAT BOW TO CHILD'S POSE.
34
00:01:40,137 --> 00:01:43,137
WE'LL STAY FOR A BREATH.
35
00:01:43,172 --> 00:01:46,620
RELAX THE BACK OF THE NECK.
36
00:01:46,655 --> 00:01:49,448
NOW CAT TWO STARTS THE SAME WAY.
37
00:01:49,482 --> 00:01:51,206
INHALE, CAT TO CAT LIFT,
38
00:01:51,241 --> 00:01:52,586
AND THIS TIME,
39
00:01:52,620 --> 00:01:57,482
TUCK YOUR TOES UNDER
AND GO TO DOWN-FACED DOG.
40
00:01:57,517 --> 00:01:58,482
AGAIN.
41
00:01:58,517 --> 00:02:01,586
CAT TO CAT LIFT,
42
00:02:01,620 --> 00:02:05,000
EXHALE, DOWN-FACED DOG.
43
00:02:05,034 --> 00:02:06,241
ONE MORE TRY.
44
00:02:06,275 --> 00:02:08,034
LIFT THE BACK.
45
00:02:08,068 --> 00:02:10,137
NOW THE TAIL AND HEAD.
46
00:02:10,172 --> 00:02:11,551
TUCK THE TOES,
47
00:02:11,586 --> 00:02:14,965
REACH YOUR TAIL UP,
AND PUSH THE HEELS DOWN.
48
00:02:15,000 --> 00:02:18,758
WE'LL STAY HERE,
FEELING THE LENGTH OF THE LEGS,
49
00:02:18,793 --> 00:02:21,551
THE LENGTH OF THE ARMS.
50
00:02:21,586 --> 00:02:22,724
GOOD.
51
00:02:22,758 --> 00:02:25,379
RELEASE
TO EXTENDED CHILD'S POSE.
52
00:02:25,413 --> 00:02:28,827
ONE BREATH.
53
00:02:28,862 --> 00:02:31,482
NOW LET'S TRY CAT SERIES THREE.
54
00:02:31,517 --> 00:02:34,551
CAT TO UPWARD-FACING DOG.
55
00:02:34,586 --> 00:02:36,379
AS THE FOREHEAD
COMES TO THE FLOOR,
56
00:02:36,413 --> 00:02:38,586
LIFT YOUR LEGS.
57
00:02:38,620 --> 00:02:39,793
NOW BREATHE IN.
58
00:02:39,827 --> 00:02:42,517
BACK TO UPWARD-FACING DOG,
59
00:02:42,551 --> 00:02:45,724
AND BREATHE OUT BACK TO CHILD.
60
00:02:45,758 --> 00:02:46,931
AGAIN.
61
00:02:46,965 --> 00:02:50,034
INHALE, CAT TO UPWARD-FACING,
62
00:02:50,068 --> 00:02:52,896
HIPS DOWN, CHEST HIGH,
63
00:02:52,931 --> 00:02:57,172
EXHALE, HALF-LOTUS,
LIFTING THE LEGS.
64
00:02:57,206 --> 00:03:00,413
INHALE, UPWARD-FACING,
65
00:03:00,448 --> 00:03:03,551
AND EXHALE, CHILD'S POSE.
66
00:03:03,586 --> 00:03:05,034
TRY ONE MORE TIME.
67
00:03:05,068 --> 00:03:09,206
INHALE,
CAT TO UPWARD-FACING DOG.
68
00:03:09,241 --> 00:03:10,862
EXHALE, FOREHEAD TO THE FLOOR.
69
00:03:10,896 --> 00:03:12,793
THE LEGS LIFT.
70
00:03:12,827 --> 00:03:15,896
INHALE, COMING BACK
TO UPWARD-FACING DOG,
71
00:03:15,931 --> 00:03:19,000
AND EXHALE,
BACK TO CHILD'S POSE.
72
00:03:19,034 --> 00:03:21,068
AND NOW CAT SERIES FOUR.
73
00:03:21,103 --> 00:03:24,000
INHALE, ONTO YOUR FOREARMS,
AND LOOK UP.
74
00:03:24,034 --> 00:03:25,206
EXHALE, TUCK THE TAIL,
TUCK THE HEAD,
75
00:03:25,241 --> 00:03:28,448
AND BACK TO CHILD'S POSE.
76
00:03:28,482 --> 00:03:29,689
AGAIN.
77
00:03:29,724 --> 00:03:32,931
BREATHING IN, ONTO THE FOREARMS,
AND LIFT.
78
00:03:32,965 --> 00:03:37,000
BREATHING OUT,
CAT TO CHILD'S POSE.
79
00:03:37,034 --> 00:03:38,241
LAST TIME.
80
00:03:38,275 --> 00:03:41,137
INHALE.
81
00:03:41,172 --> 00:03:44,344
EXHALE.
82
00:03:44,379 --> 00:03:46,862
NOW ROLLING UP TO HERO'S POSE.
83
00:03:46,896 --> 00:03:51,000
LIFT YOUR CHEST
AND DROP YOUR SHOULDERS.
84
00:03:53,827 --> 00:03:55,137
NOW REACH THE HANDS
BACK BEHIND YOU,
85
00:03:55,172 --> 00:03:57,137
CLASPING THE HANDS.
86
00:03:57,172 --> 00:04:01,896
LIFT YOUR CHEST,
AND EXHALE INTO YOGA MUDRA.
87
00:04:01,931 --> 00:04:04,034
THE FOREHEAD COMES TO THE FLOOR.
88
00:04:04,068 --> 00:04:06,931
NOW ROLL ONTO
THE TOP OF THE HEAD.
89
00:04:06,965 --> 00:04:09,172
KEEP STRETCHING THE ARMS FORWARD
90
00:04:09,206 --> 00:04:13,034
EVEN AS YOU RELEASE THE BUTTOCKS
DOWN TO THE FLOOR.
91
00:04:13,068 --> 00:04:15,482
NOW RELEASE THE ARMS.
92
00:04:15,517 --> 00:04:18,896
BREATHE.
93
00:04:18,931 --> 00:04:23,034
ROLL UP TO HERO'S POSE,
94
00:04:23,068 --> 00:04:25,448
AND WE'LL TRY HERO ROLLING.
95
00:04:25,482 --> 00:04:27,551
INHALE WHERE YOU ARE,
96
00:04:27,586 --> 00:04:31,275
AND EXHALE,
CHEST DOWN TO THE THIGHS.
97
00:04:31,310 --> 00:04:33,034
INHALE,
TUCK THE CHIN IN,
98
00:04:33,068 --> 00:04:34,862
AND ROLL UP.
99
00:04:34,896 --> 00:04:36,172
ONE MORE TIME.
100
00:04:36,206 --> 00:04:38,965
EXHALE, DOWN,
101
00:04:39,000 --> 00:04:41,344
AND INHALE, UP.
102
00:04:44,000 --> 00:04:45,793
WE'LL CLOSE HERE NOW.
103
00:04:45,827 --> 00:04:47,896
DRAW YOUR HANDS TO THE HEART...
104
00:04:50,827 --> 00:04:52,344
AND BOWING.
105
00:04:57,000 --> 00:05:00,000
COMING UP NEXT
IS OUR DANCING SUN SEQUENCE,
106
00:05:00,034 --> 00:05:02,000
A STANDING SEQUENCE.
107
00:05:09,448 --> 00:05:12,724
BEGINNING WITH THE FEET WIDE,
THE TOES SLIGHTLY TURNED IN.
108
00:05:12,758 --> 00:05:15,137
DANCING SUN SEQUENCE.
109
00:05:15,172 --> 00:05:17,620
OUR BREATH-BODY LINK
IS HEART OPENING.
110
00:05:17,655 --> 00:05:19,172
INHALE, OPEN THE HEART,
111
00:05:19,206 --> 00:05:20,310
AND EXHALE,
112
00:05:20,344 --> 00:05:23,172
DRAW THE HANDS
BACK INTO THE HEART.
113
00:05:23,206 --> 00:05:24,172
ONE MORE TIME.
114
00:05:24,206 --> 00:05:27,482
INHALE, OPEN,
115
00:05:27,517 --> 00:05:28,965
AND EXHALE.
116
00:05:29,000 --> 00:05:32,034
PULL THE HANDS IN
AS YOU PULL THE BELLY IN.
117
00:05:32,068 --> 00:05:34,413
INHALE, TURN THE RIGHT FOOT OUT,
118
00:05:34,448 --> 00:05:36,275
PUSH THE LEFT HEEL BACK,
119
00:05:36,310 --> 00:05:39,827
AND EXHALE
INTO WARRIOR TWO POSE.
120
00:05:39,862 --> 00:05:43,655
INHALE, STRAIGHTEN
THE RIGHT LEG ONCE AGAIN,
121
00:05:43,689 --> 00:05:48,827
AND EXHALE DOWN
INTO WARRIOR TWO.
122
00:05:48,862 --> 00:05:49,827
ONE MORE TIME.
123
00:05:49,862 --> 00:05:52,068
BREATHING IN.
124
00:05:52,103 --> 00:05:53,241
AS YOU EXHALE,
125
00:05:53,275 --> 00:05:55,758
FEEL THE LENGTH
OF YOUR BACK LEG.
126
00:05:55,793 --> 00:06:00,000
STAY AND BREATHE.
127
00:06:00,034 --> 00:06:02,551
GOOD. RETURN TO CENTRE.
128
00:06:02,586 --> 00:06:06,413
BREATHING IN,
TOUCH THE HANDS ABOVE YOU,
129
00:06:06,448 --> 00:06:07,862
AND BREATHING OUT,
130
00:06:07,896 --> 00:06:10,689
CIRCLE THE HANDS
ALL THE WAY TO THE HEART.
131
00:06:10,724 --> 00:06:12,482
HEART OPENING LINK NOW.
132
00:06:12,517 --> 00:06:13,896
INHALE.
133
00:06:16,000 --> 00:06:17,344
EXHALE.
134
00:06:20,068 --> 00:06:23,655
SOFTEN THE BELLY
AS YOU BREATHE IN,
135
00:06:23,689 --> 00:06:27,551
AND PULL THE BELLY IN
AS YOU BREATHE OUT.
136
00:06:27,586 --> 00:06:30,000
ONE LAST TIME.
137
00:06:32,206 --> 00:06:33,172
GOOD.
138
00:06:33,206 --> 00:06:34,931
EXHALING.
139
00:06:34,965 --> 00:06:37,034
NOW WARRIOR TWO
TO THE OTHER SIDE.
140
00:06:37,068 --> 00:06:39,965
LEFT FOOT TURNS OUT,
RIGHT HEEL PUSHES BACK,
141
00:06:40,000 --> 00:06:43,172
AND BEND THE KNEE
TO WARRIOR TWO.
142
00:06:43,206 --> 00:06:47,034
COMING UP ON AN INHALE,
STRAIGHTENING BOTH LEGS.
143
00:06:47,068 --> 00:06:48,068
NOW, AS YOU GO DOWN,
144
00:06:48,103 --> 00:06:50,344
KEEP YOUR RIGHT LEG
VERY STRAIGHT.
145
00:06:50,379 --> 00:06:52,482
THE LEFT KNEE BENDS.
146
00:06:52,517 --> 00:06:55,793
TRY ONE MORE TIME.
147
00:06:55,827 --> 00:06:59,000
EXHALING TO WARRIOR TWO
AND WE'LL STAY.
148
00:06:59,034 --> 00:07:00,413
BREATHING,
149
00:07:00,448 --> 00:07:02,517
DROPPING THE SHOULDERS,
150
00:07:02,551 --> 00:07:06,931
LIFTING THE CHEST,
151
00:07:06,965 --> 00:07:08,551
AND BACK TO CENTRE NOW.
152
00:07:08,586 --> 00:07:11,034
BREATHING IN.
153
00:07:11,068 --> 00:07:12,517
EXHALE,
154
00:07:12,551 --> 00:07:14,586
NARROW THE STANCE
A LITTLE BIT FOR RESTING,
155
00:07:14,620 --> 00:07:16,413
AND INHALE, OPEN,
156
00:07:16,448 --> 00:07:19,620
HEART OPENING LINK.
157
00:07:19,655 --> 00:07:22,931
EXHALE.
FEEL THE ENERGY IN THE BODY.
158
00:07:22,965 --> 00:07:23,793
ONE LAST TIME.
159
00:07:23,827 --> 00:07:27,206
BREATHING IN, OPEN.
160
00:07:27,241 --> 00:07:29,034
BREATHING OUT, CLOSE.
161
00:07:29,068 --> 00:07:30,655
HERE WE GO.
162
00:07:30,689 --> 00:07:32,862
INHALE,
TURN YOUR RIGHT FOOT OUT,
163
00:07:32,896 --> 00:07:34,689
PUSH THE LEFT HEEL BACK,
164
00:07:34,724 --> 00:07:37,206
AND EXHALE INTO WARRIOR TWO.
165
00:07:37,241 --> 00:07:38,344
NOW WE CONTINUE.
166
00:07:38,379 --> 00:07:39,758
LATERAL ANGLE.
167
00:07:39,793 --> 00:07:41,965
BRING YOUR RIGHT ELBOW
DOWN TO THE THIGH,
168
00:07:42,000 --> 00:07:45,241
AND THE LEFT ARM
REACHES OVERHEAD.
169
00:07:45,275 --> 00:07:46,931
LET'S TRY DEEPENING.
170
00:07:46,965 --> 00:07:51,172
INHALE, LIFT THE RIGHT ARM
UP ABOVE YOU, LOOKING UP,
171
00:07:51,206 --> 00:07:52,482
AND CARVE THROUGH THE SPACE
172
00:07:52,517 --> 00:07:55,413
AS YOU COME BACK
TO LATERAL ANGLE.
173
00:07:55,448 --> 00:07:56,517
ANOTHER TRY.
174
00:07:56,551 --> 00:07:57,965
BREATHING IN,
175
00:07:58,000 --> 00:08:00,137
REACHING UP WITH THE RIGHT HAND,
176
00:08:00,172 --> 00:08:01,344
AND BREATHING OUT,
177
00:08:01,379 --> 00:08:03,000
TAKE THE HAND
ALL THE WAY DOWN TO THE FLOOR
178
00:08:03,034 --> 00:08:04,655
IF YOU CAN,
179
00:08:04,689 --> 00:08:08,000
AND WE'LL STAY IN LATERAL ANGLE
AND BREATHE.
180
00:08:10,862 --> 00:08:12,034
GOOD.
181
00:08:12,068 --> 00:08:15,000
COME BACK TO CENTRE,
TOUCH YOUR PALMS,
182
00:08:15,034 --> 00:08:18,413
EXHALE, NARROW THE STANCE,
183
00:08:18,448 --> 00:08:23,758
AND BREATHE IN, HEART OPENING.
184
00:08:23,793 --> 00:08:27,068
EXHALE,
HANDS COME BACK TO THE HEART,
185
00:08:27,103 --> 00:08:30,103
AND ONE LAST TIME.
186
00:08:33,310 --> 00:08:35,344
NOW TO THE LEFT SIDE.
187
00:08:35,379 --> 00:08:37,000
TURN THE LEFT FOOT OUT,
188
00:08:37,034 --> 00:08:41,413
RIGHT HEEL BACK,
EXHALE, WARRIOR TWO.
189
00:08:41,448 --> 00:08:45,517
INHALE TO LATERAL ANGLE,
SWEEPING THE RIGHT ARM OVERHEAD,
190
00:08:45,551 --> 00:08:49,103
AND STAY FOR YOUR EXHALE BREATH.
191
00:08:49,137 --> 00:08:50,758
NOW INHALE.
192
00:08:50,793 --> 00:08:52,172
DRAW THE RIGHT HAND
BACK BEHIND YOU,
193
00:08:52,206 --> 00:08:54,586
AND LIFT THE LEFT ARM.
194
00:08:54,620 --> 00:08:56,034
EXHALE.
195
00:08:56,068 --> 00:08:58,000
LATERAL ANGLE.
196
00:08:58,034 --> 00:08:59,517
NOW ONCE AGAIN,
197
00:08:59,551 --> 00:09:02,793
DRAWING THE RIGHT ARM
BEHIND THE HEAD AS YOU LIFT,
198
00:09:02,827 --> 00:09:05,275
AND EXHALE DEEPER INTO THE POSE
THIS TIME
199
00:09:05,310 --> 00:09:07,965
TO STAY AND BREATHE.
200
00:09:08,000 --> 00:09:10,137
KEEP REACHING
WITH YOUR RIGHT ARM.
201
00:09:10,172 --> 00:09:14,103
KEEP STRETCHING DOWN
WITH THE RIGHT LEG.
202
00:09:14,137 --> 00:09:15,448
GOOD.
203
00:09:15,482 --> 00:09:17,862
COMING OUT OF THE POSE,
PUSH DOWN WITH THE FEET,
204
00:09:17,896 --> 00:09:22,241
TOUCH THE PALMS,
AND EXHALE TO NAMASTE.
205
00:09:22,275 --> 00:09:24,172
NOW SARASWATI MUDRA.
206
00:09:24,206 --> 00:09:25,379
INHALE,
207
00:09:25,413 --> 00:09:27,103
THE THUMB AND INDEX FINGER
ARE TOUCHING,
208
00:09:27,137 --> 00:09:29,793
AND EXHALE BACK
TO HANDS TO THE HEART.
209
00:09:29,827 --> 00:09:31,000
TRY AGAIN.
210
00:09:31,034 --> 00:09:34,310
THUMB AND INDEX FINGER TOUCHING
AS YOU OPEN,
211
00:09:34,344 --> 00:09:35,448
AND EXHALE,
212
00:09:35,482 --> 00:09:38,241
HANDS COME BACK
TO PRAYER POSITION.
213
00:09:38,275 --> 00:09:40,379
LET'S CONTINUE OUR SEQUENCE.
214
00:09:40,413 --> 00:09:45,034
RIGHT SIDE FOR WARRIOR TWO,
EXHALING.
215
00:09:45,068 --> 00:09:49,793
INHALE TO LATERAL ANGLE,
AS DEEP AS YOU CAN GO,
216
00:09:49,827 --> 00:09:52,551
AND EXHALE,
CIRCLE THE ARM IN FRONT OF YOU,
217
00:09:52,586 --> 00:09:55,862
AND REACH UP INTO TRIANGLE POSE.
218
00:09:55,896 --> 00:09:58,517
BEND THE KNEE SLIGHTLY
ON THE INHALE,
219
00:09:58,551 --> 00:09:59,862
AND EXHALE.
220
00:09:59,896 --> 00:10:02,689
STRAIGHTEN THE LEGS
TO THE BEST OF YOUR ABILITY.
221
00:10:02,724 --> 00:10:03,655
AGAIN.
222
00:10:03,689 --> 00:10:05,172
YOUR RIGHT KNEE BENDS.
223
00:10:05,206 --> 00:10:08,724
NOW BOTH LEGS,
STRONG, STRAIGHT.
224
00:10:08,758 --> 00:10:10,689
STAY AND BREATHE.
225
00:10:10,724 --> 00:10:14,034
PULLING THE SHOULDERS
AWAY FROM THE EARS.
226
00:10:14,068 --> 00:10:17,310
EXHALE, BELLY INTO SPINE.
227
00:10:17,344 --> 00:10:18,517
GOOD.
228
00:10:18,551 --> 00:10:19,931
NOW BEND THE RIGHT KNEE
TO COME UP,
229
00:10:19,965 --> 00:10:22,172
AND PUSH OFF THAT RIGHT FOOT.
230
00:10:22,206 --> 00:10:24,034
TOUCH YOUR PALMS,
231
00:10:24,068 --> 00:10:26,448
AND EXHALE,
HANDS TO THE HEART.
232
00:10:26,482 --> 00:10:29,620
NOW YOU CAN TRY AGAIN
WITH SARASWATI MUDRA.
233
00:10:29,655 --> 00:10:34,034
EXHALE, HANDS BACK
INTO PRAYER POSTURE.
234
00:10:34,068 --> 00:10:35,034
AGAIN.
235
00:10:35,068 --> 00:10:37,862
THUMB AND INDEX FINGER,
236
00:10:37,896 --> 00:10:39,931
AND HANDS COME BACK
INTO ANJALI MUDRA,
237
00:10:39,965 --> 00:10:41,965
OR PRAYER POSITION.
238
00:10:42,000 --> 00:10:43,931
LET'S CONTINUE.
239
00:10:43,965 --> 00:10:46,344
LEFT SIDE FOR WARRIOR TWO.
240
00:10:46,379 --> 00:10:48,413
EXHALE.
241
00:10:48,448 --> 00:10:49,724
INHALE,
242
00:10:49,758 --> 00:10:53,655
REACHING THE RIGHT ARM OVERHEAD
FOR LATERAL ANGLE,
243
00:10:53,689 --> 00:10:58,344
AND CIRCLING THE ARM
TO COME TO TRIANGLE POSE.
244
00:10:58,379 --> 00:11:01,000
NOW BEND THE LEFT KNEE,
245
00:11:01,034 --> 00:11:02,034
AND AS YOU EXHALE,
246
00:11:02,068 --> 00:11:05,000
TRY TO PULL THE KNEECAP
UP THE LEG.
247
00:11:05,034 --> 00:11:06,137
TRY THAT AGAIN.
248
00:11:06,172 --> 00:11:07,379
INHALE,
249
00:11:07,413 --> 00:11:09,482
YOU CAN LOOK DOWN
TO RELEASE THE NECK,
250
00:11:09,517 --> 00:11:10,724
AND EXHALE,
251
00:11:10,758 --> 00:11:12,034
LOOKING UP
252
00:11:12,068 --> 00:11:15,137
ONLY IF IT DOES NOT
HURT YOUR NECK.
253
00:11:15,172 --> 00:11:18,586
STAYING AND BREATHING.
254
00:11:18,620 --> 00:11:20,034
VERY GOOD.
255
00:11:20,068 --> 00:11:22,275
NOW BEND THE KNEE
TO COME OUT OF THE POSE.
256
00:11:22,310 --> 00:11:25,310
PUSH THE LEFT FOOT DOWN,
257
00:11:25,344 --> 00:11:26,413
AND EXHALE.
258
00:11:26,448 --> 00:11:29,517
CIRCLE THE HANDS TO THE HEART.
259
00:11:29,551 --> 00:11:33,000
A COUPLE OF BREATHS HERE
FOR RESTING.
260
00:11:36,172 --> 00:11:37,862
GOOD. LAST TIME.
261
00:11:37,896 --> 00:11:41,103
INHALE, OPEN,
262
00:11:41,137 --> 00:11:44,241
AND EXHALE,
DRAW THE HANDS IN.
263
00:11:44,275 --> 00:11:45,413
HERE WE GO.
264
00:11:45,448 --> 00:11:49,413
INHALE, RIGHT FOOT TURNS OUT,
LEFT HEEL BACK.
265
00:11:49,448 --> 00:11:52,379
EXHALE, WARRIOR TWO.
266
00:11:52,413 --> 00:11:53,827
INHALE, LATERAL ANGLE
267
00:11:53,862 --> 00:11:57,172
WITH THE RIGHT HAND
ALL THE WAY DOWN TO THE FLOOR,
268
00:11:57,206 --> 00:12:01,620
AND EXHALE,
CIRCLING TO TRIANGLE POSE.
269
00:12:01,655 --> 00:12:04,758
NOW DRAW THE LEFT ARM DOWN
AND ACROSS THE FOOT,
270
00:12:04,793 --> 00:12:05,965
AND EXHALE.
271
00:12:06,000 --> 00:12:07,206
UNCROSS THE HANDS,
272
00:12:07,241 --> 00:12:10,137
AND BRING YOUR FOREHEAD
DOWN TOWARD THE SHIN.
273
00:12:10,172 --> 00:12:11,482
GOOD. WE'LL DEEPEN.
274
00:12:11,517 --> 00:12:13,551
BENDING THE KNEE,
275
00:12:13,586 --> 00:12:15,344
AND THEN TRYING
FOR TWO STRAIGHT LEGS
276
00:12:15,379 --> 00:12:17,965
ON THE EXHALE BREATH.
277
00:12:18,000 --> 00:12:19,517
ONE LAST TIME.
278
00:12:19,551 --> 00:12:21,689
INHALE, BENDING THE KNEE,
279
00:12:21,724 --> 00:12:24,068
EXHALE, HEAD-TO-KNEE POSE.
280
00:12:24,103 --> 00:12:26,448
WE'LL STAY AND BREATHE.
281
00:12:26,482 --> 00:12:29,689
PUSH THE CHEST TOWARDS THE CHIN.
282
00:12:29,724 --> 00:12:33,000
TUCK THE CHIN IN SLIGHTLY.
283
00:12:33,034 --> 00:12:35,931
GOOD. RETURN TO CENTRE.
284
00:12:35,965 --> 00:12:38,068
PALMS TOUCH.
285
00:12:38,103 --> 00:12:41,896
EXHALE. NAMASTE.
286
00:12:41,931 --> 00:12:44,551
OPENING...
287
00:12:44,586 --> 00:12:46,000
AND CLOSING.
288
00:12:48,310 --> 00:12:49,793
ONE LAST RESTING BREATH.
289
00:12:49,827 --> 00:12:51,758
INHALE.
290
00:12:51,793 --> 00:12:55,172
PULL THE BELLY INTO THE SPINE
ON THE EXHALE.
291
00:12:55,206 --> 00:12:57,241
NOW TO THE LEFT SIDE.
292
00:12:57,275 --> 00:13:00,586
LEFT FOOT OPEN, RIGHT HEEL BACK.
293
00:13:00,620 --> 00:13:04,724
EXHALE, WARRIOR TWO,
TAKING THE FOCUS TO THE SIDE.
294
00:13:04,758 --> 00:13:06,689
INHALE TO LATERAL ANGLE.
295
00:13:06,724 --> 00:13:08,655
OVER YOU GO.
296
00:13:08,689 --> 00:13:13,172
NOW EXHALE.
CIRCLE THE ARM INTO TRIANGLE.
297
00:13:13,206 --> 00:13:14,586
BREATHING IN,
298
00:13:14,620 --> 00:13:17,103
DRAW THE RIGHT HAND DOWN
AND ACROSS THE LEG,
299
00:13:17,137 --> 00:13:20,034
AND BREATHING OUT,
HEAD-TO-KNEE POSE,
300
00:13:20,068 --> 00:13:21,724
AND WE'LL DEEPEN.
301
00:13:21,758 --> 00:13:23,068
BREATHING IN,
302
00:13:23,103 --> 00:13:25,482
LIFTING
AND SQUARING OFF THE HIPS
303
00:13:25,517 --> 00:13:28,000
AS YOU EXHALE.
304
00:13:28,034 --> 00:13:29,206
AGAIN.
305
00:13:29,241 --> 00:13:31,103
BREATHING IN...
306
00:13:31,137 --> 00:13:32,413
AND BREATHING OUT.
307
00:13:32,448 --> 00:13:34,862
TRYING
FOR TWO STRAIGHT LEGS HERE.
308
00:13:34,896 --> 00:13:37,689
STAY AND BREATHE.
309
00:13:37,724 --> 00:13:41,724
PRESS YOUR LEFT BIG TOE DOWN
AS YOU LIFT THE LEFT HIP UP.
310
00:13:44,275 --> 00:13:46,517
GOOD. COME BACK TO CENTRE.
311
00:13:46,551 --> 00:13:48,310
SWING THE HANDS UP,
312
00:13:48,344 --> 00:13:49,413
AND EXHALE.
313
00:13:49,448 --> 00:13:52,275
CIRCLE THE HANDS TO THE HEART.
314
00:13:52,310 --> 00:13:56,241
LET'S TRY THUMB
AND FOURTH FINGER TOGETHER NOW.
315
00:13:56,275 --> 00:13:59,172
EXHALE, HANDS TO THE HEART.
316
00:13:59,206 --> 00:14:00,620
EARTH MUDRA--
317
00:14:00,655 --> 00:14:04,517
THUMB AND FOURTH FINGER.
318
00:14:04,551 --> 00:14:07,862
COMING INTO PRAYER.
319
00:14:07,896 --> 00:14:09,758
HERE WE GO. RIGHT SIDE.
320
00:14:09,793 --> 00:14:11,482
INHALE, OPEN.
321
00:14:11,517 --> 00:14:15,172
EXHALE, WARRIOR TWO.
322
00:14:15,206 --> 00:14:19,172
INHALE, LATERAL ANGLE,
323
00:14:19,206 --> 00:14:23,620
AND EXHALE, TRIANGLE.
324
00:14:23,655 --> 00:14:27,000
INHALE, CROSS,
325
00:14:27,034 --> 00:14:28,482
EXHALE, HEAD-TO-KNEE POSE.
326
00:14:28,517 --> 00:14:31,793
YOU CAN WALK THE BACK FOOT IN.
327
00:14:31,827 --> 00:14:34,517
NOW COMING UP
TO WARRIOR ONE POSE,
328
00:14:34,551 --> 00:14:39,206
BENDING YOUR FRONT KNEE
AND LIFTING THE CHEST,
329
00:14:39,241 --> 00:14:43,344
AND DEEPENING INTO THIS POSE,
STRAIGHTENING THE SPINE,
330
00:14:43,379 --> 00:14:44,241
AND EXHALE.
331
00:14:44,275 --> 00:14:45,379
AS YOU GO BACK,
332
00:14:45,413 --> 00:14:48,655
TUCK YOUR TAIL
AND LIFT THE CHEST.
333
00:14:48,689 --> 00:14:51,034
ONE MORE TRY.
334
00:14:51,068 --> 00:14:53,586
STRAIGHTENING BOTH LEGS
ON THE INHALE,
335
00:14:53,620 --> 00:14:56,896
AND BENDING YOUR FRONT KNEE
AS YOU EXHALE.
336
00:14:56,931 --> 00:15:02,206
THE BACK LEG MUST BE STRAIGHT.
337
00:15:02,241 --> 00:15:03,413
GOOD.
338
00:15:03,448 --> 00:15:05,482
COME BACK TO CENTRE.
339
00:15:05,517 --> 00:15:07,724
TURN THE TOES IN SLIGHTLY.
340
00:15:07,758 --> 00:15:11,379
SOFTEN THE HIPS AS YOU EXHALE,
341
00:15:11,413 --> 00:15:13,000
AND EARTH MUDRA.
342
00:15:13,034 --> 00:15:15,724
OPEN...
343
00:15:15,758 --> 00:15:19,655
PRAYER POSTURE, CLOSE.
344
00:15:19,689 --> 00:15:23,793
ONE LAST TIME.
345
00:15:23,827 --> 00:15:25,413
EXHALING.
346
00:15:25,448 --> 00:15:27,931
LEFT SIDE.
347
00:15:27,965 --> 00:15:31,517
INHALE, TURNING.
348
00:15:31,551 --> 00:15:34,793
EXHALE, BENDING THE KNEE.
349
00:15:34,827 --> 00:15:39,068
INHALE, REACHING THE LEFT HAND
ALL THE WAY DOWN TO THE FLOOR,
350
00:15:39,103 --> 00:15:40,103
AND EXHALE,
351
00:15:40,137 --> 00:15:41,448
CIRCLING THE RIGHT ARM
TO TRIANGLE
352
00:15:41,482 --> 00:15:45,000
AS YOU STRAIGHTEN THE LEGS.
353
00:15:45,034 --> 00:15:47,448
CROSS THE HANDS,
354
00:15:47,482 --> 00:15:50,896
AND THEN UNCROSS,
WALKING YOUR BACK FOOT IN.
355
00:15:50,931 --> 00:15:52,551
NOW AS WARRIOR ONE,
356
00:15:52,586 --> 00:15:54,931
BEND THE LEFT KNEE
AND LIFT YOUR CHEST.
357
00:15:54,965 --> 00:15:57,620
LIFT THE ARMS.
358
00:15:57,655 --> 00:15:59,275
GOOD.
359
00:15:59,310 --> 00:16:02,344
COME UP ON AN INHALE,
STRAIGHTENING THE SPINE,
360
00:16:02,379 --> 00:16:03,620
AND AS YOU EXHALE,
361
00:16:03,655 --> 00:16:07,172
TUCK YOUR TAIL UNDER
AND LIFT THE CHEST EVEN HIGHER.
362
00:16:07,206 --> 00:16:10,103
ONCE AGAIN.
363
00:16:10,137 --> 00:16:13,517
EXHALE DEEPLY INTO THE POSE,
AND STAY,
364
00:16:13,551 --> 00:16:15,000
AND BREATHE.
365
00:16:19,793 --> 00:16:22,724
PERFECT.
LET'S COME BACK TO CENTRE.
366
00:16:22,758 --> 00:16:26,758
PUSH THE LEFT FOOT DOWN
TO HELP YOU COME BACK.
367
00:16:26,793 --> 00:16:29,862
EXHALE.
CIRCLE THE HANDS TO THE HEART.
368
00:16:29,896 --> 00:16:31,206
NOW JUST ONE LINK,
369
00:16:31,241 --> 00:16:33,413
AND WE'LL TRY
THE WHOLE SEQUENCE.
370
00:16:33,448 --> 00:16:36,448
ONE BREATH PER MOVEMENT.
371
00:16:36,482 --> 00:16:37,965
HERE WE GO.
372
00:16:38,000 --> 00:16:40,241
INHALE,
TURN YOUR RIGHT FOOT OUT,
373
00:16:40,275 --> 00:16:42,103
LEFT HEEL BACK.
374
00:16:42,137 --> 00:16:47,689
EXHALE, BENDING YOUR RIGHT KNEE
WITH THE LEFT LEG STRONG.
375
00:16:47,724 --> 00:16:51,586
OVER YOU GO TO LATERAL ANGLE.
376
00:16:51,620 --> 00:16:54,793
NOW EXHALE, TRIANGLE.
377
00:16:54,827 --> 00:16:56,310
THE WHOLE BODY MOVING.
378
00:16:56,344 --> 00:16:59,137
CROSS THE HANDS.
379
00:16:59,172 --> 00:17:02,931
EXHALE, UNCROSS,
HEAD-TO-KNEE POSE.
380
00:17:02,965 --> 00:17:04,310
NOW, AS YOU BREATHE IN,
381
00:17:04,344 --> 00:17:06,758
BEND THE KNEE
AND LIFT YOUR CHEST.
382
00:17:06,793 --> 00:17:08,000
AND BREATHE OUT--
383
00:17:08,034 --> 00:17:11,275
LAY THE POSE BACK,
LIFTING YOUR CHEST.
384
00:17:11,310 --> 00:17:12,965
GOOD. NOW RETURN TO CENTRE.
385
00:17:13,000 --> 00:17:15,482
TOUCH YOUR PALMS AND EXHALE.
386
00:17:15,517 --> 00:17:18,413
CIRCLE THE HANDS TO THE HEART.
387
00:17:18,448 --> 00:17:20,206
ONE LINK ONLY.
388
00:17:20,241 --> 00:17:22,931
INHALE, OPEN.
389
00:17:22,965 --> 00:17:27,000
DANCING SUN SEQUENCE
TO THE LEFT SIDE.
390
00:17:27,034 --> 00:17:29,551
INHALE, OPEN,
391
00:17:29,586 --> 00:17:33,241
EXHALE, STRONG WARRIOR TWO.
392
00:17:33,275 --> 00:17:38,034
NOW MOVING THROUGH SPACE,
LATERAL ANGLE.
393
00:17:38,068 --> 00:17:42,275
EXHALE, TRIANGLE POSE.
394
00:17:42,310 --> 00:17:44,758
GOOD. THE RIGHT ARM COMES DOWN.
395
00:17:44,793 --> 00:17:46,586
THE HIPS SQUARE OFF.
396
00:17:46,620 --> 00:17:49,448
EXHALE, HEAD-TO-KNEE,
397
00:17:49,482 --> 00:17:51,965
INHALE,
BENDING THE KNEE TO COME UP,
398
00:17:52,000 --> 00:17:53,448
LIFTING THE CHEST.
399
00:17:53,482 --> 00:17:55,275
EXHALE.
400
00:17:59,482 --> 00:18:02,758
RETURN TO CENTRE.
401
00:18:02,793 --> 00:18:04,827
NAMASTE.
402
00:18:06,241 --> 00:18:07,862
ONE LINK TO CLOSE.
403
00:18:07,896 --> 00:18:11,172
BREATHING IN...
404
00:18:11,206 --> 00:18:14,241
AND BREATHING OUT,
405
00:18:14,275 --> 00:18:18,068
AND FINISHING HERE WITH A BOW.
406
00:18:18,103 --> 00:18:20,413
NAMASTE,
407
00:18:20,448 --> 00:18:24,448
AND WE'LL BE BACK
FOR RELAXATION AND SAVASANA.
408
00:18:27,379 --> 00:18:29,034
WE'LL START
IN THE FIRST RELEASE POSE.
409
00:18:29,068 --> 00:18:30,655
LAYING ON YOUR BACK
410
00:18:30,689 --> 00:18:32,758
THE FEET APART
AND THE KNEES TOGETHER,
411
00:18:32,793 --> 00:18:36,931
THE ARMS
WRAPPED ACROSS THE CHEST.
412
00:18:36,965 --> 00:18:39,965
RELEASE YOUR ARMS
AND SEPARATE THE KNEES,
413
00:18:40,000 --> 00:18:42,724
AND WE'LL DO
A FOUR-PART PELVIC TILT.
414
00:18:42,758 --> 00:18:45,724
PRESS THE TAILBONE DOWN,
LIFTING YOUR BELLY A LITTLE BIT,
415
00:18:45,758 --> 00:18:47,034
AND THEN EXHALE.
416
00:18:47,068 --> 00:18:48,724
THE BELLY
PRESSES DOWN INTO FLOOR,
417
00:18:48,758 --> 00:18:51,172
FLATTENING THE BACK.
418
00:18:51,206 --> 00:18:53,620
INHALE. ROLL UP TO BRIDGE POSE.
419
00:18:53,655 --> 00:18:56,172
PRESSING YOUR FEET DOWN,
420
00:18:56,206 --> 00:18:57,379
AND EXHALE,
421
00:18:57,413 --> 00:19:00,034
COMING DOWN,
KEEPING THE TAILBONE TUCKED.
422
00:19:00,068 --> 00:19:01,655
ONCE AGAIN.
423
00:19:01,689 --> 00:19:05,758
BREATHING IN, ROCK FORWARD.
424
00:19:05,793 --> 00:19:09,689
BREATHING OUT,
PRESS THE BELLY DOWN.
425
00:19:09,724 --> 00:19:12,620
INHALE, LIFT INTO BRIDGE,
426
00:19:12,655 --> 00:19:15,931
AND EXHALE, ROLLING DOWN.
427
00:19:15,965 --> 00:19:17,172
NOW, LAST TIME.
428
00:19:17,206 --> 00:19:18,448
PRESS YOUR TAILBONE
INTO THE FLOOR
429
00:19:18,482 --> 00:19:20,275
AND LIFT YOUR BELLY.
430
00:19:20,310 --> 00:19:21,482
AS YOU EXHALE,
431
00:19:21,517 --> 00:19:24,931
PUSH THE BELLY DOWN,
TUCKING THE TAILBONE.
432
00:19:24,965 --> 00:19:26,896
NOW ALL THE WAY UP
INTO BRIDGE POSE,
433
00:19:26,931 --> 00:19:29,034
BREATHING IN,
434
00:19:29,068 --> 00:19:30,413
AND THIS TIME,
435
00:19:30,448 --> 00:19:33,344
BRING YOUR HANDS TOGETHER
UNDERNEATH YOU.
436
00:19:33,379 --> 00:19:36,793
STAY AND BREATHE,
RELAX YOUR NECK,
437
00:19:36,827 --> 00:19:40,310
PUSHING THE FEET DOWN,
THE KNEES FORWARD.
438
00:19:40,344 --> 00:19:41,758
GOOD.
439
00:19:41,793 --> 00:19:44,827
RELEASE THE ARMS,
SEPARATE THE SHOULDER BLADES,
440
00:19:44,862 --> 00:19:47,862
AND COME DOWN.
441
00:19:47,896 --> 00:19:50,724
NOW BRING THE HANDS
ONTO THE BELLY.
442
00:19:50,758 --> 00:19:52,068
SEPARATING THE KNEES,
443
00:19:52,103 --> 00:19:55,448
THE SOLES OF THE FEET TOGETHER.
444
00:19:55,482 --> 00:19:58,931
STAY AND BREATHE.
445
00:19:58,965 --> 00:20:00,379
NOW BRING YOUR KNEES
INTO THE CHEST
446
00:20:00,413 --> 00:20:02,172
AND HUG THE KNEES.
447
00:20:02,206 --> 00:20:06,586
THE TAILBONE HEAVY, SINKING.
448
00:20:06,620 --> 00:20:10,000
NOW THE RIGHT LEG
INTO HAMSTRING STRETCH.
449
00:20:10,034 --> 00:20:13,896
KEEP YOUR LEFT FOOT
FLAT ON THE FLOOR.
450
00:20:13,931 --> 00:20:18,517
LIFT YOUR HEAD UP
AND PULL THE LEG IN SLIGHTLY,
451
00:20:18,551 --> 00:20:19,689
AND EXHALE,
452
00:20:19,724 --> 00:20:21,827
EXTENDING THE OPPOSITE LEG
ALONG THE FLOOR
453
00:20:21,862 --> 00:20:24,896
AND RESTING YOUR HEAD.
454
00:20:24,931 --> 00:20:28,793
BREATHING INTO THE POSE,
BETWEEN THE MUSCLE STRANDS.
455
00:20:28,827 --> 00:20:31,793
RELAXING.
456
00:20:31,827 --> 00:20:33,724
RELEASE TO KNEE-DOWN TWIST.
457
00:20:33,758 --> 00:20:36,000
THE RIGHT KNEE
FOLDS OVER THE BODY,
458
00:20:36,034 --> 00:20:40,689
AND LOOK TO THE OPPOSITE SIDE.
459
00:20:40,724 --> 00:20:42,310
AS YOU COME ONTO YOUR BACK,
460
00:20:42,344 --> 00:20:45,586
PUT THE RIGHT ANKLE
ON THE LEFT KNEE,
461
00:20:45,620 --> 00:20:48,068
AND THE RIGHT HAND
BETWEEN THE LEGS,
462
00:20:48,103 --> 00:20:51,379
MEETING THE LEFT HAND
WITH THE FINGERS INTERLACED,
463
00:20:51,413 --> 00:20:54,034
PULLING DOWN.
464
00:20:54,068 --> 00:20:57,551
RELAX THE NECK.
465
00:20:57,586 --> 00:21:00,758
NOW RELEASE
TO LEFT LEG HAMSTRING STRETCH
466
00:21:00,793 --> 00:21:04,448
WITH YOUR RIGHT FOOT
FLAT ON THE FLOOR.
467
00:21:04,482 --> 00:21:05,551
NOW LIFT THE HEAD,
468
00:21:05,586 --> 00:21:08,000
AND DRAW THE LEG IN
A LITTLE BIT.
469
00:21:08,034 --> 00:21:10,965
AND YOU EXHALE,
RELEASE THE HEAD DOWN,
470
00:21:11,000 --> 00:21:14,551
AND STRETCH THE OPPOSITE LEG
ALONG THE FLOOR.
471
00:21:14,586 --> 00:21:17,103
YOU MUST BREATHE.
472
00:21:17,137 --> 00:21:18,310
GOOD.
473
00:21:18,344 --> 00:21:19,862
NOW RELEASE TO KNEE-DOWN TWIST,
474
00:21:19,896 --> 00:21:22,206
THE LEFT KNEE
FOLDING OVER THE BODY,
475
00:21:22,241 --> 00:21:26,482
AND LOOKING TO THE OTHER SIDE.
476
00:21:26,517 --> 00:21:28,344
AS YOU COME BACK ONTO YOUR BACK,
477
00:21:28,379 --> 00:21:31,931
YOUR RIGHT KNEE
CATCHES THE LEFT ANKLE,
478
00:21:31,965 --> 00:21:34,275
AND THE LEFT HAND
BETWEEN THE LEGS,
479
00:21:34,310 --> 00:21:36,379
INTERLACING THE FINGERS,
480
00:21:36,413 --> 00:21:39,965
PULLING THE KNEES DOWN GENTLY...
481
00:21:44,655 --> 00:21:49,793
AND RELEASE NOW INTO SAVASANA,
482
00:21:49,827 --> 00:21:53,586
LETTING THE FEET
AND THE HANDS FALL OPEN.
483
00:21:53,620 --> 00:21:57,137
ALLOWING THE EYES TO SOFTEN.
484
00:21:57,172 --> 00:22:00,965
ALL THE MUSCLES IN THE BODY
NOW LETTING GO.
485
00:22:01,000 --> 00:22:06,034
THE BONES, HEAVY AND SINKING.
486
00:22:06,068 --> 00:22:08,000
NO EFFORT.
487
00:22:09,448 --> 00:22:11,000
QUIET.
488
00:22:12,482 --> 00:22:14,000
STILL.
489
00:22:16,344 --> 00:22:18,793
ONE BREATH WAKES YOU UP.
490
00:22:18,827 --> 00:22:20,931
RUB YOUR HANDS TOGETHER,
491
00:22:20,965 --> 00:22:24,172
AND DRAW THE HANDS
OVER THE EYES.
492
00:22:24,206 --> 00:22:26,379
WASHING THE FACE NOW.
493
00:22:26,413 --> 00:22:28,000
WAKING UP.
494
00:22:30,413 --> 00:22:34,896
YOU BEGIN TO COME BACK
TO SITTING...
495
00:22:34,931 --> 00:22:36,448
IN A CROSS-LEGGED POSITION,
496
00:22:36,482 --> 00:22:38,620
OR KNEELING...
497
00:22:38,655 --> 00:22:41,172
WITH THE PALMS UP,
498
00:22:41,206 --> 00:22:45,034
THE THUMB AND THE INDEX FINGER
TOUCHING VERY LIGHTLY.
499
00:22:45,068 --> 00:22:49,068
THE TIP OF THE TONGUE
AT THE TOP OF THE UPPER TEETH.
500
00:22:49,103 --> 00:22:50,344
PULL THE CHIN IN,
501
00:22:50,379 --> 00:22:52,931
AND LIFT
FROM THE BACK OF THE SKULL,
502
00:22:52,965 --> 00:22:56,103
AND FEEL YOURSELF VERY AWAKE,
503
00:22:56,137 --> 00:22:58,827
VERY ALERT,
504
00:22:58,862 --> 00:23:02,689
AND COMPLETELY CALM.
505
00:23:02,724 --> 00:23:08,965
DRAWING THE HANDS TO THE HEART,
WE'LL CLOSE HERE, BOWING.
506
00:23:09,000 --> 00:23:11,379
NAMASTE.
507
00:23:11,413 --> 00:23:14,862
AS IF TO SAY, "I'M READY NOW,"
508
00:23:14,896 --> 00:23:18,344
AND THE READINESS
IS WHAT MATTERS.
509
00:23:30,689 --> 00:23:35,000
[♪♪♪]
33710
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