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.

[♪♪♪]

THE WARM-UP BEGINS AT THE BACK OF YOUR MAT,

SITTING ON YOUR HEELS.

ONE BREATH.

RELAX THE WHOLE BODY.

NOW REACH YOUR HANDS FORWARD INTO EXTENDED CHILD'S POSE,

THE HEAD DRAPING DOWN TO THE FLOOR.

WE'LL BEGIN WITH CAT SERIES ONE.

CAT TO CAT LIFT,

EXHALE, CAT BOW,

TO CHILD'S POSE.

WATCH OR TRY AGAIN.

CAT,

LIFT TAIL, LIFT HEAD,

REACH FORWARD FOR CAT BOW.

PUSH UP AND BACK.

LAST TRY.

CAT TO CAT LIFT. INHALE.

EXHALE. CAT BOW TO CHILD'S POSE.

WE'LL STAY FOR A BREATH.

RELAX THE BACK OF THE NECK.

NOW CAT TWO STARTS THE SAME WAY.

INHALE, CAT TO CAT LIFT,

AND THIS TIME,

TUCK YOUR TOES UNDER AND GO TO DOWN-FACED DOG.

AGAIN.

CAT TO CAT LIFT,

EXHALE, DOWN-FACED DOG.

ONE MORE TRY.

LIFT THE BACK.

NOW THE TAIL AND HEAD.

TUCK THE TOES,

REACH YOUR TAIL UP, AND PUSH THE HEELS DOWN.

WE'LL STAY HERE, FEELING THE LENGTH OF THE LEGS,

THE LENGTH OF THE ARMS.

GOOD.

RELEASE TO EXTENDED CHILD'S POSE.

ONE BREATH.

NOW LET'S TRY CAT SERIES THREE.

CAT TO UPWARD-FACING DOG.

AS THE FOREHEAD COMES TO THE FLOOR,

LIFT YOUR LEGS.

NOW BREATHE IN.

BACK TO UPWARD-FACING DOG,

AND BREATHE OUT BACK TO CHILD.

AGAIN.

INHALE, CAT TO UPWARD-FACING,

HIPS DOWN, CHEST HIGH,

EXHALE, HALF-LOTUS, LIFTING THE LEGS.

INHALE, UPWARD-FACING,

AND EXHALE, CHILD'S POSE.

TRY ONE MORE TIME.

INHALE, CAT TO UPWARD-FACING DOG.

EXHALE, FOREHEAD TO THE FLOOR.

THE LEGS LIFT.

INHALE, COMING BACK TO UPWARD-FACING DOG,

AND EXHALE, BACK TO CHILD'S POSE.

AND NOW CAT SERIES FOUR.

INHALE, ONTO YOUR FOREARMS, AND LOOK UP.

EXHALE, TUCK THE TAIL, TUCK THE HEAD,

AND BACK TO CHILD'S POSE.

AGAIN.

BREATHING IN, ONTO THE FOREARMS, AND LIFT.

BREATHING OUT, CAT TO CHILD'S POSE.

LAST TIME.

INHALE.

EXHALE.

NOW ROLLING UP TO HERO'S POSE.

LIFT YOUR CHEST AND DROP YOUR SHOULDERS.

NOW REACH THE HANDS BACK BEHIND YOU,

CLASPING THE HANDS.

LIFT YOUR CHEST, AND EXHALE INTO YOGA MUDRA.

THE FOREHEAD COMES TO THE FLOOR.

NOW ROLL ONTO THE TOP OF THE HEAD.

KEEP STRETCHING THE ARMS FORWARD

EVEN AS YOU RELEASE THE BUTTOCKS DOWN TO THE FLOOR.

NOW RELEASE THE ARMS.

BREATHE.

ROLL UP TO HERO'S POSE,

AND WE'LL TRY HERO ROLLING.

INHALE WHERE YOU ARE,

AND EXHALE, CHEST DOWN TO THE THIGHS.

INHALE, TUCK THE CHIN IN,

AND ROLL UP.

ONE MORE TIME.

EXHALE, DOWN,

AND INHALE, UP.

WE'LL CLOSE HERE NOW.

DRAW YOUR HANDS TO THE HEART...

AND BOWING.

COMING UP NEXT IS OUR DANCING SUN SEQUENCE,

A STANDING SEQUENCE.

BEGINNING WITH THE FEET WIDE, THE TOES SLIGHTLY TURNED IN.

DANCING SUN SEQUENCE.

OUR BREATH-BODY LINK IS HEART OPENING.

INHALE, OPEN THE HEART,

AND EXHALE,

DRAW THE HANDS BACK INTO THE HEART.

ONE MORE TIME.

INHALE, OPEN,

AND EXHALE.

PULL THE HANDS IN AS YOU PULL THE BELLY IN.

INHALE, TURN THE RIGHT FOOT OUT,

PUSH THE LEFT HEEL BACK,

AND EXHALE INTO WARRIOR TWO POSE.

INHALE, STRAIGHTEN THE RIGHT LEG ONCE AGAIN,

AND EXHALE DOWN INTO WARRIOR TWO.

ONE MORE TIME.

BREATHING IN.

AS YOU EXHALE,

FEEL THE LENGTH OF YOUR BACK LEG.

STAY AND BREATHE.

GOOD. RETURN TO CENTRE.

BREATHING IN, TOUCH THE HANDS ABOVE YOU,

AND BREATHING OUT,

CIRCLE THE HANDS ALL THE WAY TO THE HEART.

HEART OPENING LINK NOW.

INHALE.

EXHALE.

SOFTEN THE BELLY AS YOU BREATHE IN,

AND PULL THE BELLY IN AS YOU BREATHE OUT.

ONE LAST TIME.

GOOD.

EXHALING.

NOW WARRIOR TWO TO THE OTHER SIDE.

LEFT FOOT TURNS OUT, RIGHT HEEL PUSHES BACK,

AND BEND THE KNEE TO WARRIOR TWO.

COMING UP ON AN INHALE, STRAIGHTENING BOTH LEGS.

NOW, AS YOU GO DOWN,

KEEP YOUR RIGHT LEG VERY STRAIGHT.

THE LEFT KNEE BENDS.

TRY ONE MORE TIME.

EXHALING TO WARRIOR TWO AND WE'LL STAY.

BREATHING,

DROPPING THE SHOULDERS,

LIFTING THE CHEST,

AND BACK TO CENTRE NOW.

BREATHING IN.

EXHALE,

NARROW THE STANCE A LITTLE BIT FOR RESTING,

AND INHALE, OPEN,

HEART OPENING LINK.

EXHALE. FEEL THE ENERGY IN THE BODY.

ONE LAST TIME.

BREATHING IN, OPEN.

BREATHING OUT, CLOSE.

HERE WE GO.

INHALE, TURN YOUR RIGHT FOOT OUT,

PUSH THE LEFT HEEL BACK,

AND EXHALE INTO WARRIOR TWO.

NOW WE CONTINUE.

LATERAL ANGLE.

BRING YOUR RIGHT ELBOW DOWN TO THE THIGH,

AND THE LEFT ARM REACHES OVERHEAD.

LET'S TRY DEEPENING.

INHALE, LIFT THE RIGHT ARM UP ABOVE YOU, LOOKING UP,

AND CARVE THROUGH THE SPACE

AS YOU COME BACK TO LATERAL ANGLE.

ANOTHER TRY.

BREATHING IN,

REACHING UP WITH THE RIGHT HAND,

AND BREATHING OUT,

TAKE THE HAND ALL THE WAY DOWN TO THE FLOOR

IF YOU CAN,

AND WE'LL STAY IN LATERAL ANGLE AND BREATHE.

GOOD.

COME BACK TO CENTRE, TOUCH YOUR PALMS,

EXHALE, NARROW THE STANCE,

AND BREATHE IN, HEART OPENING.

EXHALE, HANDS COME BACK TO THE HEART,

AND ONE LAST TIME.

NOW TO THE LEFT SIDE.

TURN THE LEFT FOOT OUT,

RIGHT HEEL BACK, EXHALE, WARRIOR TWO.

INHALE TO LATERAL ANGLE, SWEEPING THE RIGHT ARM OVERHEAD,

AND STAY FOR YOUR EXHALE BREATH.

NOW INHALE.

DRAW THE RIGHT HAND BACK BEHIND YOU,

AND LIFT THE LEFT ARM.

EXHALE.

LATERAL ANGLE.

NOW ONCE AGAIN,

DRAWING THE RIGHT ARM BEHIND THE HEAD AS YOU LIFT,

AND EXHALE DEEPER INTO THE POSE THIS TIME

TO STAY AND BREATHE.

KEEP REACHING WITH YOUR RIGHT ARM.

KEEP STRETCHING DOWN WITH THE RIGHT LEG.

GOOD.

COMING OUT OF THE POSE, PUSH DOWN WITH THE FEET,

TOUCH THE PALMS, AND EXHALE TO NAMASTE.

NOW SARASWATI MUDRA.

INHALE,

THE THUMB AND INDEX FINGER ARE TOUCHING,

AND EXHALE BACK TO HANDS TO THE HEART.

TRY AGAIN.

THUMB AND INDEX FINGER TOUCHING AS YOU OPEN,

AND EXHALE,

HANDS COME BACK TO PRAYER POSITION.

LET'S CONTINUE OUR SEQUENCE.

RIGHT SIDE FOR WARRIOR TWO, EXHALING.

INHALE TO LATERAL ANGLE, AS DEEP AS YOU CAN GO,

AND EXHALE, CIRCLE THE ARM IN FRONT OF YOU,

AND REACH UP INTO TRIANGLE POSE.

BEND THE KNEE SLIGHTLY ON THE INHALE,

AND EXHALE.

STRAIGHTEN THE LEGS TO THE BEST OF YOUR ABILITY.

AGAIN.

YOUR RIGHT KNEE BENDS.

NOW BOTH LEGS, STRONG, STRAIGHT.

STAY AND BREATHE.

PULLING THE SHOULDERS AWAY FROM THE EARS.

EXHALE, BELLY INTO SPINE.

GOOD.

NOW BEND THE RIGHT KNEE TO COME UP,

AND PUSH OFF THAT RIGHT FOOT.

TOUCH YOUR PALMS,

AND EXHALE, HANDS TO THE HEART.

NOW YOU CAN TRY AGAIN WITH SARASWATI MUDRA.

EXHALE, HANDS BACK INTO PRAYER POSTURE.

AGAIN.

THUMB AND INDEX FINGER,

AND HANDS COME BACK INTO ANJALI MUDRA,

OR PRAYER POSITION.

LET'S CONTINUE.

LEFT SIDE FOR WARRIOR TWO.

EXHALE.

INHALE,

REACHING THE RIGHT ARM OVERHEAD FOR LATERAL ANGLE,

AND CIRCLING THE ARM TO COME TO TRIANGLE POSE.

NOW BEND THE LEFT KNEE,

AND AS YOU EXHALE,

TRY TO PULL THE KNEECAP UP THE LEG.

TRY THAT AGAIN.

INHALE,

YOU CAN LOOK DOWN TO RELEASE THE NECK,

AND EXHALE,

LOOKING UP

ONLY IF IT DOES NOT HURT YOUR NECK.

STAYING AND BREATHING.

VERY GOOD.

NOW BEND THE KNEE TO COME OUT OF THE POSE.

PUSH THE LEFT FOOT DOWN,

AND EXHALE.

CIRCLE THE HANDS TO THE HEART.

A COUPLE OF BREATHS HERE FOR RESTING.

GOOD. LAST TIME.

INHALE, OPEN,

AND EXHALE, DRAW THE HANDS IN.

HERE WE GO.

INHALE, RIGHT FOOT TURNS OUT, LEFT HEEL BACK.

EXHALE, WARRIOR TWO.

INHALE, LATERAL ANGLE

WITH THE RIGHT HAND ALL THE WAY DOWN TO THE FLOOR,

AND EXHALE, CIRCLING TO TRIANGLE POSE.

NOW DRAW THE LEFT ARM DOWN AND ACROSS THE FOOT,

AND EXHALE.

UNCROSS THE HANDS,

AND BRING YOUR FOREHEAD DOWN TOWARD THE SHIN.

GOOD. WE'LL DEEPEN.

BENDING THE KNEE,

AND THEN TRYING FOR TWO STRAIGHT LEGS

ON THE EXHALE BREATH.

ONE LAST TIME.

INHALE, BENDING THE KNEE,

EXHALE, HEAD-TO-KNEE POSE.

WE'LL STAY AND BREATHE.

PUSH THE CHEST TOWARDS THE CHIN.

TUCK THE CHIN IN SLIGHTLY.

GOOD. RETURN TO CENTRE.

PALMS TOUCH.

EXHALE. NAMASTE.

OPENING...

AND CLOSING.

ONE LAST RESTING BREATH.

INHALE.

PULL THE BELLY INTO THE SPINE ON THE EXHALE.

NOW TO THE LEFT SIDE.

LEFT FOOT OPEN, RIGHT HEEL BACK.

EXHALE, WARRIOR TWO, TAKING THE FOCUS TO THE SIDE.

INHALE TO LATERAL ANGLE.

OVER YOU GO.

NOW EXHALE. CIRCLE THE ARM INTO TRIANGLE.

BREATHING IN,

DRAW THE RIGHT HAND DOWN AND ACROSS THE LEG,

AND BREATHING OUT, HEAD-TO-KNEE POSE,

AND WE'LL DEEPEN.

BREATHING IN,

LIFTING AND SQUARING OFF THE HIPS

AS YOU EXHALE.

AGAIN.

BREATHING IN...

AND BREATHING OUT.

TRYING FOR TWO STRAIGHT LEGS HERE.

STAY AND BREATHE.

PRESS YOUR LEFT BIG TOE DOWN AS YOU LIFT THE LEFT HIP UP.

GOOD. COME BACK TO CENTRE.

SWING THE HANDS UP,

AND EXHALE.

CIRCLE THE HANDS TO THE HEART.

LET'S TRY THUMB AND FOURTH FINGER TOGETHER NOW.

EXHALE, HANDS TO THE HEART.

EARTH MUDRA--

THUMB AND FOURTH FINGER.

COMING INTO PRAYER.

HERE WE GO. RIGHT SIDE.

INHALE, OPEN.

EXHALE, WARRIOR TWO.

INHALE, LATERAL ANGLE,

AND EXHALE, TRIANGLE.

INHALE, CROSS,

EXHALE, HEAD-TO-KNEE POSE.

YOU CAN WALK THE BACK FOOT IN.

NOW COMING UP TO WARRIOR ONE POSE,

BENDING YOUR FRONT KNEE AND LIFTING THE CHEST,

AND DEEPENING INTO THIS POSE, STRAIGHTENING THE SPINE,

AND EXHALE.

AS YOU GO BACK,

TUCK YOUR TAIL AND LIFT THE CHEST.

ONE MORE TRY.

STRAIGHTENING BOTH LEGS ON THE INHALE,

AND BENDING YOUR FRONT KNEE AS YOU EXHALE.

THE BACK LEG MUST BE STRAIGHT.

GOOD.

COME BACK TO CENTRE.

TURN THE TOES IN SLIGHTLY.

SOFTEN THE HIPS AS YOU EXHALE,

AND EARTH MUDRA.

OPEN...

PRAYER POSTURE, CLOSE.

ONE LAST TIME.

EXHALING.

LEFT SIDE.

INHALE, TURNING.

EXHALE, BENDING THE KNEE.

INHALE, REACHING THE LEFT HAND ALL THE WAY DOWN TO THE FLOOR,

AND EXHALE,

CIRCLING THE RIGHT ARM TO TRIANGLE

AS YOU STRAIGHTEN THE LEGS.

CROSS THE HANDS,

AND THEN UNCROSS, WALKING YOUR BACK FOOT IN.

NOW AS WARRIOR ONE,

BEND THE LEFT KNEE AND LIFT YOUR CHEST.

LIFT THE ARMS.

GOOD.

COME UP ON AN INHALE, STRAIGHTENING THE SPINE,

AND AS YOU EXHALE,

TUCK YOUR TAIL UNDER AND LIFT THE CHEST EVEN HIGHER.

ONCE AGAIN.

EXHALE DEEPLY INTO THE POSE, AND STAY,

AND BREATHE.

PERFECT. LET'S COME BACK TO CENTRE.

PUSH THE LEFT FOOT DOWN TO HELP YOU COME BACK.

EXHALE. CIRCLE THE HANDS TO THE HEART.

NOW JUST ONE LINK,

AND WE'LL TRY THE WHOLE SEQUENCE.

ONE BREATH PER MOVEMENT.

HERE WE GO.

INHALE, TURN YOUR RIGHT FOOT OUT,

LEFT HEEL BACK.

EXHALE, BENDING YOUR RIGHT KNEE WITH THE LEFT LEG STRONG.

OVER YOU GO TO LATERAL ANGLE.

NOW EXHALE, TRIANGLE.

THE WHOLE BODY MOVING.

CROSS THE HANDS.

EXHALE, UNCROSS, HEAD-TO-KNEE POSE.

NOW, AS YOU BREATHE IN,

BEND THE KNEE AND LIFT YOUR CHEST.

AND BREATHE OUT--

LAY THE POSE BACK, LIFTING YOUR CHEST.

GOOD. NOW RETURN TO CENTRE.

TOUCH YOUR PALMS AND EXHALE.

CIRCLE THE HANDS TO THE HEART.

ONE LINK ONLY.

INHALE, OPEN.

DANCING SUN SEQUENCE TO THE LEFT SIDE.

INHALE, OPEN,

EXHALE, STRONG WARRIOR TWO.

NOW MOVING THROUGH SPACE, LATERAL ANGLE.

EXHALE, TRIANGLE POSE.

GOOD. THE RIGHT ARM COMES DOWN.

THE HIPS SQUARE OFF.

EXHALE, HEAD-TO-KNEE,

INHALE, BENDING THE KNEE TO COME UP,

LIFTING THE CHEST.

EXHALE.

RETURN TO CENTRE.

NAMASTE.

ONE LINK TO CLOSE.

BREATHING IN...

AND BREATHING OUT,

AND FINISHING HERE WITH A BOW.

NAMASTE,

AND WE'LL BE BACK FOR RELAXATION AND SAVASANA.

WE'LL START IN THE FIRST RELEASE POSE.

LAYING ON YOUR BACK

THE FEET APART AND THE KNEES TOGETHER,

THE ARMS WRAPPED ACROSS THE CHEST.

RELEASE YOUR ARMS AND SEPARATE THE KNEES,

AND WE'LL DO A FOUR-PART PELVIC TILT.

PRESS THE TAILBONE DOWN, LIFTING YOUR BELLY A LITTLE BIT,

AND THEN EXHALE.

THE BELLY PRESSES DOWN INTO FLOOR,

FLATTENING THE BACK.

INHALE. ROLL UP TO BRIDGE POSE.

PRESSING YOUR FEET DOWN,

AND EXHALE,

COMING DOWN, KEEPING THE TAILBONE TUCKED.

ONCE AGAIN.

BREATHING IN, ROCK FORWARD.

BREATHING OUT, PRESS THE BELLY DOWN.

INHALE, LIFT INTO BRIDGE,

AND EXHALE, ROLLING DOWN.

NOW, LAST TIME.

PRESS YOUR TAILBONE INTO THE FLOOR

AND LIFT YOUR BELLY.

AS YOU EXHALE,

PUSH THE BELLY DOWN, TUCKING THE TAILBONE.

NOW ALL THE WAY UP INTO BRIDGE POSE,

BREATHING IN,

AND THIS TIME,

BRING YOUR HANDS TOGETHER UNDERNEATH YOU.

STAY AND BREATHE, RELAX YOUR NECK,

PUSHING THE FEET DOWN, THE KNEES FORWARD.

GOOD.

RELEASE THE ARMS, SEPARATE THE SHOULDER BLADES,

AND COME DOWN.

NOW BRING THE HANDS ONTO THE BELLY.

SEPARATING THE KNEES,

THE SOLES OF THE FEET TOGETHER.

STAY AND BREATHE.

NOW BRING YOUR KNEES INTO THE CHEST

AND HUG THE KNEES.

THE TAILBONE HEAVY, SINKING.

NOW THE RIGHT LEG INTO HAMSTRING STRETCH.

KEEP YOUR LEFT FOOT FLAT ON THE FLOOR.

LIFT YOUR HEAD UP AND PULL THE LEG IN SLIGHTLY,

AND EXHALE,

EXTENDING THE OPPOSITE LEG ALONG THE FLOOR

AND RESTING YOUR HEAD.

BREATHING INTO THE POSE, BETWEEN THE MUSCLE STRANDS.

RELAXING.

RELEASE TO KNEE-DOWN TWIST.

THE RIGHT KNEE FOLDS OVER THE BODY,

AND LOOK TO THE OPPOSITE SIDE.

AS YOU COME ONTO YOUR BACK,

PUT THE RIGHT ANKLE ON THE LEFT KNEE,

AND THE RIGHT HAND BETWEEN THE LEGS,

MEETING THE LEFT HAND WITH THE FINGERS INTERLACED,

PULLING DOWN.

RELAX THE NECK.

NOW RELEASE TO LEFT LEG HAMSTRING STRETCH

WITH YOUR RIGHT FOOT FLAT ON THE FLOOR.

NOW LIFT THE HEAD,

AND DRAW THE LEG IN A LITTLE BIT.

AND YOU EXHALE, RELEASE THE HEAD DOWN,

AND STRETCH THE OPPOSITE LEG ALONG THE FLOOR.

YOU MUST BREATHE.

GOOD.

NOW RELEASE TO KNEE-DOWN TWIST,

THE LEFT KNEE FOLDING OVER THE BODY,

AND LOOKING TO THE OTHER SIDE.

AS YOU COME BACK ONTO YOUR BACK,

YOUR RIGHT KNEE CATCHES THE LEFT ANKLE,

AND THE LEFT HAND BETWEEN THE LEGS,

INTERLACING THE FINGERS,

PULLING THE KNEES DOWN GENTLY...

AND RELEASE NOW INTO SAVASANA,

LETTING THE FEET AND THE HANDS FALL OPEN.

ALLOWING THE EYES TO SOFTEN.

ALL THE MUSCLES IN THE BODY NOW LETTING GO.

THE BONES, HEAVY AND SINKING.

NO EFFORT.

QUIET.

STILL.

ONE BREATH WAKES YOU UP.

RUB YOUR HANDS TOGETHER,

AND DRAW THE HANDS OVER THE EYES.

WASHING THE FACE NOW.

WAKING UP.

YOU BEGIN TO COME BACK TO SITTING...

IN A CROSS-LEGGED POSITION,

OR KNEELING...

WITH THE PALMS UP,

THE THUMB AND THE INDEX FINGER TOUCHING VERY LIGHTLY.

THE TIP OF THE TONGUE AT THE TOP OF THE UPPER TEETH.

PULL THE CHIN IN,

AND LIFT FROM THE BACK OF THE SKULL,

AND FEEL YOURSELF VERY AWAKE,

VERY ALERT,

AND COMPLETELY CALM.

DRAWING THE HANDS TO THE HEART, WE'LL CLOSE HERE, BOWING.

NAMASTE.

AS IF TO SAY, "I'M READY NOW,"

AND THE READINESS IS WHAT MATTERS.

[♪♪♪]