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1
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IN NAMASTE YOGA,
2
00:00:10,172 --> 00:00:13,413
WE LEARN A MOVEMENT PHRASE
OF YOGA POSES...
3
00:00:13,448 --> 00:00:16,793
WOVEN TOGETHER WITH BREATH.
4
00:00:16,827 --> 00:00:18,620
THE KEY IS ALLOWING THE BODY
5
00:00:18,655 --> 00:00:22,241
TO EXPERIENCE
MOVING IN AND THROUGH POSES...
6
00:00:22,275 --> 00:00:24,758
TRUSTING IN YOUR BREATH.
7
00:00:24,793 --> 00:00:27,275
IF YOU FIND A POSE
TOO CHALLENGING,
8
00:00:27,310 --> 00:00:31,241
TAKE A MOMENT,
AND THEN MEET US BACK IN CENTRE,
9
00:00:31,275 --> 00:00:34,241
WHERE WE RETURN AGAIN AND AGAIN
10
00:00:34,275 --> 00:00:37,034
TO OUR BREATH-BODY LINKS,
11
00:00:37,068 --> 00:00:41,068
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:41,103 --> 00:00:43,034
LET'S BEGIN WITH A WARM-UP,
13
00:00:43,068 --> 00:00:46,137
AND THEN INTO
TODAY'S DYNAMIC FLOW...
14
00:00:46,172 --> 00:00:49,172
AWAKENING WITH BREATH.
15
00:01:00,137 --> 00:01:02,758
SITTING CROSS-LEGGED
WITH THE PALMS DOWN...
16
00:01:02,793 --> 00:01:07,758
GROUNDING, CENTERING, BREATHING.
17
00:01:07,793 --> 00:01:10,689
BRING THE RIGHT HAND
BACK BEHIND YOU AND TWIST.
18
00:01:10,724 --> 00:01:13,689
EXHALE WHERE YOU ARE.
19
00:01:13,724 --> 00:01:16,137
NOW REACH THE RIGHT ARM
UP IN THE AIR.
20
00:01:16,172 --> 00:01:17,655
A WEE SIDE-BEND.
21
00:01:17,689 --> 00:01:20,758
EXHALING, DEEPENING,
22
00:01:20,793 --> 00:01:25,137
AND CHANGE,
TWISTING TO THE OTHER SIDE.
23
00:01:25,172 --> 00:01:29,275
AS YOU EXHALE,
DEEPEN INTO THE TWIST.
24
00:01:29,310 --> 00:01:32,586
GOOD,
NOW INHALE INTO YOUR SIDE BEND,
25
00:01:32,620 --> 00:01:35,586
AND EXHALE, DEEPEN.
26
00:01:35,620 --> 00:01:37,379
THE SAME THING AGAIN.
27
00:01:37,413 --> 00:01:40,275
BREATHING IN, TWISTING.
28
00:01:40,310 --> 00:01:42,310
EXHALING, DEEPENING.
29
00:01:44,034 --> 00:01:46,551
SIDE-BENDING RIGHT ARM.
30
00:01:46,586 --> 00:01:50,620
REACHING WAY OVER
TO THE SIDE NOW.
31
00:01:50,655 --> 00:01:54,413
GOOD.
INHALE, AND TWIST.
32
00:01:54,448 --> 00:01:55,482
EXHALE,
33
00:01:55,517 --> 00:01:57,172
PULL THE BELLY
INTO THE SPINE,
34
00:01:57,206 --> 00:01:59,517
TWIST DEEPER.
35
00:01:59,551 --> 00:02:00,931
NOW LEFT ARM LIFTS.
36
00:02:00,965 --> 00:02:03,000
INHALE,
37
00:02:03,034 --> 00:02:07,413
AND EXHALE,
DEEPEN INTO THE SIDE-BEND.
38
00:02:07,448 --> 00:02:09,827
RELEASE THE ARMS,
39
00:02:09,862 --> 00:02:12,137
AND DRAW YOUR KNEES
UP TOWARDS YOUR CHEST,
40
00:02:12,172 --> 00:02:14,517
PREPARING FOR BOAT POSE.
41
00:02:14,551 --> 00:02:18,241
LIFT THE CHEST,
LIFT THE LEGS, LIFT THE ARMS.
42
00:02:18,275 --> 00:02:19,275
GOOD.
43
00:02:19,310 --> 00:02:21,379
RELEASE TO CROSS-LEGGED POSE,
44
00:02:21,413 --> 00:02:23,482
AND TAKE A FORWARD FOLD.
45
00:02:23,517 --> 00:02:27,310
EXHALE DOWN.
46
00:02:27,344 --> 00:02:29,827
INHALING UP,
47
00:02:29,862 --> 00:02:32,724
AND TRANSITION NOW
ONTO YOUR HANDS AND KNEES
48
00:02:32,758 --> 00:02:35,344
FOR CAT ROLLING.
49
00:02:35,379 --> 00:02:38,103
INHALE, LIFT YOUR TAIL,
LIFT YOUR HEAD.
50
00:02:38,137 --> 00:02:40,482
THIS IS CAT LIFT.
51
00:02:40,517 --> 00:02:44,206
EXHALE, TUCK THE TAIL,
TUCK YOUR CHIN IN.
52
00:02:44,241 --> 00:02:46,034
THIS IS CAT.
53
00:02:46,068 --> 00:02:47,275
AGAIN.
54
00:02:47,310 --> 00:02:49,517
CAT LIFT AS YOU BREATHE IN,
55
00:02:49,551 --> 00:02:53,241
AND CAT AS YOU BREATHE OUT.
56
00:02:53,275 --> 00:02:56,862
LAST TIME TO CAT LIFT,
57
00:02:56,896 --> 00:02:58,931
AND TO CAT.
58
00:02:58,965 --> 00:03:01,551
NOW STAY FOR A BREATH
IN CAT POSE,
59
00:03:01,586 --> 00:03:03,896
PRESSING THE PALMS DOWN,
60
00:03:03,931 --> 00:03:08,172
FEELING YOUR BELLY TUCKED UP
INTO THE SPINE.
61
00:03:08,206 --> 00:03:11,034
NOW ONCE TO CAT LIFT,
62
00:03:11,068 --> 00:03:14,000
TO RELEASE TO CHILD'S POSE.
63
00:03:14,034 --> 00:03:17,793
BREATHE.
64
00:03:17,827 --> 00:03:20,793
LET'S TRY CAT SERIES TWO.
65
00:03:20,827 --> 00:03:23,862
INHALE, CAT, TO CAT LIFT.
66
00:03:23,896 --> 00:03:25,413
TUCK THE TOES UNDER.
67
00:03:25,448 --> 00:03:28,413
EXHALE TO DOWN-FACE DOG.
68
00:03:28,448 --> 00:03:30,000
TRY AGAIN.
69
00:03:30,034 --> 00:03:33,172
BREATHING IN, CAT TO CAT LIFT.
70
00:03:33,206 --> 00:03:36,655
BREATHING OUT, DOWN-FACE DOG.
71
00:03:36,689 --> 00:03:38,413
NOW ONE LAST TIME.
72
00:03:38,448 --> 00:03:41,482
RIPPLE THROUGH THE SPINE.
73
00:03:41,517 --> 00:03:42,620
LIFT THE TAIL,
74
00:03:42,655 --> 00:03:44,068
DROP THE HEELS,
75
00:03:44,103 --> 00:03:47,551
STAY AND BREATHE.
76
00:03:47,586 --> 00:03:48,793
GOOD.
77
00:03:48,827 --> 00:03:51,241
NOW RELEASE TO CHILD'S POSE,
78
00:03:51,275 --> 00:03:54,551
AND BEGIN TO ROLL UP
TO HERO'S POSE,
79
00:03:54,586 --> 00:03:59,275
LIFTING THE CHEST
AND DROPPING THE SHOULDERS.
80
00:03:59,310 --> 00:04:03,103
BRING THE HANDS BACK BEHIND,
INTERLACING THE FINGERS.
81
00:04:03,137 --> 00:04:04,862
SQUEEZE
THE SHOULDER BLADES TOGETHER
82
00:04:04,896 --> 00:04:07,034
AS YOU LIFT YOUR CHEST.
83
00:04:07,068 --> 00:04:09,586
NOW FORWARD INTO YOGA MUDRA.
84
00:04:09,620 --> 00:04:11,448
EXHALE, AND LIFT THE TAIL,
85
00:04:11,482 --> 00:04:14,620
ROLLING ONTO
THE TOP OF THE HEAD.
86
00:04:14,655 --> 00:04:15,896
GOOD.
87
00:04:15,931 --> 00:04:20,620
RELEASE HERE,
COME BACK TO HERO'S POSE.
88
00:04:20,655 --> 00:04:23,068
WE'LL CLOSE WITH HERO ROLLING.
89
00:04:23,103 --> 00:04:29,310
INHALE YOUR WAY DOWN,
AND EXHALE YOUR WAY UP.
90
00:04:29,344 --> 00:04:32,793
LIFT THE CHEST, INHALE DOWN,
91
00:04:32,827 --> 00:04:37,448
TUCK THE CHIN, ROLL UP.
92
00:04:37,482 --> 00:04:40,241
BRING THE HANDS
TO THE HEART CENTRE,
93
00:04:40,275 --> 00:04:44,482
AND WE'LL CLOSE OUR WARM-UP
WITH A BOW.
94
00:04:44,517 --> 00:04:50,724
FEELING THE WHOLE BODY,
BREATHING THE WHOLE BODY,
95
00:04:50,758 --> 00:04:52,758
LETTING GO...
96
00:04:54,758 --> 00:04:56,310
AND WHEN WE COME BACK,
97
00:04:56,344 --> 00:04:58,379
WE'LL LEARN
THE HALF MOON SEQUENCE,
98
00:04:58,413 --> 00:05:01,000
A STANDING SEQUENCE.
99
00:05:09,758 --> 00:05:12,517
STARTING WITH THE FEET APART
AND THE TOES TURNED IN,
100
00:05:12,551 --> 00:05:16,241
OUR BREATH-BODY LINK
IS CALLED SUN-MOON LINK.
101
00:05:16,275 --> 00:05:19,931
AS YOU INHALE,
LIFT THE CHEST, LIFT THE ARMS.
102
00:05:19,965 --> 00:05:23,655
AS YOU EXHALE, SLIDE THE HANDS
DOWN THROUGH CENTRE.
103
00:05:23,689 --> 00:05:25,482
TRY AGAIN, THE SUN-MOON.
104
00:05:25,517 --> 00:05:27,344
INHALE...
105
00:05:27,379 --> 00:05:28,551
DRAW THE HANDS
106
00:05:28,586 --> 00:05:31,206
ALL THE WAY DOWN THROUGH CENTRE
AS YOU EXHALE,
107
00:05:31,241 --> 00:05:33,172
AND LET'S START THE SEQUENCE.
108
00:05:33,206 --> 00:05:36,724
INHALE UP,
TURN YOUR RIGHT FOOT OUT,
109
00:05:36,758 --> 00:05:41,172
PUSH THE LEFT HEEL BACK,
AND EXHALE TO WARRIOR ONE.
110
00:05:41,206 --> 00:05:42,586
NOW THE HIPS ARE SQUARE.
111
00:05:42,620 --> 00:05:44,758
INHALE, STRAIGHTEN THE LEG.
112
00:05:44,793 --> 00:05:48,551
EXHALE, BEND YOUR RIGHT KNEE,
TUCKING YOUR TAILBONE UNDER.
113
00:05:48,586 --> 00:05:50,172
TRY AGAIN.
114
00:05:50,206 --> 00:05:54,379
BREATHING IN, BREATHING OUT.
115
00:05:54,413 --> 00:05:56,862
WE'LL STAY IN WARRIOR ONE.
116
00:05:56,896 --> 00:05:59,965
FEEL WARRIOR ONE.
117
00:06:02,068 --> 00:06:05,689
GOOD, RETURN TO CENTRE,
STRAIGHTENING YOUR RIGHT LEG,
118
00:06:05,724 --> 00:06:11,172
TURNING THE TOES IN,
NARROW THE STANCE.
119
00:06:11,206 --> 00:06:13,034
SUN-MOON LINK.
120
00:06:13,068 --> 00:06:16,034
DOWN TO GO UP.
121
00:06:16,068 --> 00:06:20,275
EXHALE DOWN THROUGH CENTRE.
122
00:06:20,310 --> 00:06:21,931
AGAIN.
123
00:06:21,965 --> 00:06:24,310
FEEL THE WHOLE BODY
REACHING AND LIFTING,
124
00:06:24,344 --> 00:06:25,862
AND AS YOU EXHALE,
125
00:06:25,896 --> 00:06:28,689
THE LENGTHENING
OF THE BACK OF THE NECK.
126
00:06:28,724 --> 00:06:31,344
INHALE UP.
127
00:06:31,379 --> 00:06:34,931
EXHALE, THE HANDS SLIDE DOWN
THROUGH CENTRE.
128
00:06:34,965 --> 00:06:36,862
NOW LET'S TRY THE OTHER SIDE.
129
00:06:36,896 --> 00:06:40,448
INHALING UP,
TURNING THE LEFT FOOT OUT,
130
00:06:40,482 --> 00:06:44,620
RIGHT HEEL PUSHES BACK,
BENDING THE KNEE TO WARRIOR ONE.
131
00:06:44,655 --> 00:06:47,965
STRAIGHTEN THE LEG
AS YOU BREATHE IN,
132
00:06:48,000 --> 00:06:51,379
AND DEEPER INTO THE POSE
AS YOU BREATHE OUT.
133
00:06:51,413 --> 00:06:53,034
ONE LAST TRY.
134
00:06:53,068 --> 00:06:54,413
INHALING UP.
135
00:06:54,448 --> 00:06:59,275
FEEL THE HANDS CLASPING
AND REACHING BACK AS YOU EXHALE.
136
00:06:59,310 --> 00:07:03,000
STAY AND BREATHE.
137
00:07:03,034 --> 00:07:04,034
GOOD.
138
00:07:04,068 --> 00:07:07,103
NOW RELEASE THE CLASP
AS YOU COME UP.
139
00:07:07,137 --> 00:07:11,379
STRAIGHTENING THE LEG,
TURNING THE TOES IN,
140
00:07:11,413 --> 00:07:14,931
AND REACHING THE ARMS
IN A CIRCLE BACK TO THE HEART.
141
00:07:14,965 --> 00:07:16,965
SUN-MOON LINK.
142
00:07:17,000 --> 00:07:19,931
INHALE, LIFTING.
143
00:07:19,965 --> 00:07:24,068
PULL THE BELLY INTO THE SPINE
AS YOU EXHALE.
144
00:07:24,103 --> 00:07:25,103
AGAIN.
145
00:07:29,068 --> 00:07:31,034
VERY NICE,
146
00:07:31,068 --> 00:07:32,413
AND HERE WE GO.
147
00:07:32,448 --> 00:07:35,896
INHALE, THE HANDS UP,
TURN THE RIGHT FOOT OUT,
148
00:07:35,931 --> 00:07:39,965
PUSH THE LEFT HEEL BACK,
WARRIOR ONE.
149
00:07:40,000 --> 00:07:44,793
BREATHING INTO WARRIOR TWO,
AND STAY.
150
00:07:44,827 --> 00:07:46,793
GOOD.
NOW WE'LL DEEPEN.
151
00:07:46,827 --> 00:07:50,344
STRAIGHTEN THE LEG
AS YOU BREATHE IN,
152
00:07:50,379 --> 00:07:53,000
AND FEEL THE KNEE
OPENING A LITTLE BIT WIDER,
153
00:07:53,034 --> 00:07:56,206
A LITTLE BIT DEEPER
AS YOU BREATHE OUT.
154
00:07:56,241 --> 00:07:57,517
TRY AGAIN.
155
00:07:57,551 --> 00:07:59,448
STRAIGHTENING--
156
00:07:59,482 --> 00:08:03,241
AS YOU BEND THE RIGHT KNEE,
YOU'RE TURNING THE KNEE OUT.
157
00:08:03,275 --> 00:08:05,655
STAY AND BREATHE.
158
00:08:05,689 --> 00:08:06,965
EXHALE WHERE YOU ARE,
159
00:08:07,000 --> 00:08:11,034
PULLING THE BELLY
INTO THE SPINE.
160
00:08:11,068 --> 00:08:12,068
RETURN TO CENTRE.
161
00:08:12,103 --> 00:08:15,310
BREATHING IN, TOUCH THE PALMS,
162
00:08:15,344 --> 00:08:18,827
AND BREATHING OUT,
CIRCLE THE HANDS TO THE HEART.
163
00:08:18,862 --> 00:08:20,655
SUN-MOON LINK.
164
00:08:20,689 --> 00:08:23,000
DEEP INHALE.
165
00:08:23,034 --> 00:08:27,448
A LONG, SLOW, DEEP EXHALATION.
166
00:08:27,482 --> 00:08:28,482
AGAIN.
167
00:08:34,620 --> 00:08:35,896
GOOD, HERE WE GO.
168
00:08:35,931 --> 00:08:39,724
BREATHING IN,
LIFT AND TURN THE FEET.
169
00:08:39,758 --> 00:08:43,793
BREATHING OUT
TO WARRIOR ONE POSE.
170
00:08:43,827 --> 00:08:46,206
INHALE, WARRIOR TWO.
171
00:08:46,241 --> 00:08:49,000
DROPPING THE SHOULDERS DOWN.
172
00:08:49,034 --> 00:08:50,448
NOW LET'S DEEPEN.
173
00:08:50,482 --> 00:08:53,620
INHALE,
STRAIGHTEN YOUR LEFT LEG,
174
00:08:53,655 --> 00:08:58,034
AND AS YOU EXHALE,
BEND THE KNEE JUST TO THE ANKLE,
175
00:08:58,068 --> 00:09:00,172
AND TRY AGAIN.
176
00:09:00,206 --> 00:09:03,655
INHALE, STRAIGHTENING BOTH LEGS,
FOCUSING FORWARD,
177
00:09:03,689 --> 00:09:08,586
TURN THE FOCUS,
AND STAY AND BREATHE.
178
00:09:08,620 --> 00:09:09,896
YOUR EYES CAN SEE
179
00:09:09,931 --> 00:09:12,206
THE MIDDLE FINGER
OF YOUR LEFT HAND,
180
00:09:12,241 --> 00:09:16,310
BUT YOU CAN FEEL
ALL THE WAY AROUND THE BODY.
181
00:09:16,344 --> 00:09:19,482
RETURN TO CENTRE NOW.
182
00:09:19,517 --> 00:09:22,758
EXHALE, NAMASTE.
183
00:09:22,793 --> 00:09:24,034
SUN-MOON LINK.
184
00:09:24,068 --> 00:09:27,931
BREATHING IN, LIFTING, REACHING,
185
00:09:27,965 --> 00:09:29,862
PUSHING THE FEET
DOWN INTO THE FLOOR
186
00:09:29,896 --> 00:09:32,793
TO FEEL THE LENGTH OF THE BODY.
187
00:09:32,827 --> 00:09:37,137
AGAIN.
188
00:09:37,172 --> 00:09:39,413
NOW LET'S CONTINUE THE SEQUENCE.
189
00:09:39,448 --> 00:09:43,551
BREATHING IN, LIFTING,
AND TURNING THE FEET.
190
00:09:43,586 --> 00:09:46,862
EXHALE INTO WARRIOR ONE.
191
00:09:46,896 --> 00:09:49,827
INHALE TO WARRIOR TWO.
192
00:09:49,862 --> 00:09:52,206
NOW TRY LATERAL ANGLE.
193
00:09:52,241 --> 00:09:54,551
THE LEFT ARM REACHES OVERHEAD.
194
00:09:54,586 --> 00:09:56,517
NOW, BEND THE LEFT ELBOW
BACK BEHIND YOU
195
00:09:56,551 --> 00:09:58,724
AND LIFT YOUR RIGHT ARM,
196
00:09:58,758 --> 00:10:02,413
AND TRY A LATERAL ANGLE AGAIN.
197
00:10:02,448 --> 00:10:04,241
GOOD. ANOTHER TRY.
198
00:10:04,275 --> 00:10:07,275
LIFT THE WHOLE CHEST
AS YOU LOOK UP,
199
00:10:07,310 --> 00:10:09,137
THIS TIME THE RIGHT HAND
COMING ALL THE WAY TO THE FLOOR,
200
00:10:09,172 --> 00:10:10,724
IF YOU CAN.
201
00:10:10,758 --> 00:10:13,137
STAY AND BREATHE.
202
00:10:13,172 --> 00:10:16,034
REMEMBER TO TUCK YOUR CHIN
IN TOWARDS THE ARM,
203
00:10:16,068 --> 00:10:18,793
THE BACK OF THE SKULL
REACHING UP.
204
00:10:18,827 --> 00:10:20,137
GOOD.
205
00:10:20,172 --> 00:10:25,275
TOUCH THE PALMS TOGETHER,
AND EXHALE TO NAMASTE.
206
00:10:25,310 --> 00:10:27,000
DOWN TO GO UP.
207
00:10:27,034 --> 00:10:28,000
INHALE.
208
00:10:30,586 --> 00:10:32,862
HANDS SLIDING DOWN
THROUGH CENTRE,
209
00:10:32,896 --> 00:10:35,724
SHOULDERS DROPPING...
210
00:10:35,758 --> 00:10:38,000
ONE MORE TIME.
211
00:10:40,103 --> 00:10:41,758
BEAUTIFUL.
212
00:10:41,793 --> 00:10:43,034
NOW LET'S GO.
213
00:10:43,068 --> 00:10:47,137
INHALE UP,
AND TURN THE FEET TO THE LEFT.
214
00:10:47,172 --> 00:10:49,689
EXHALE, BEND YOUR FRONT KNEE.
215
00:10:49,724 --> 00:10:51,689
BACK LEG IS STRAIGHT.
216
00:10:51,724 --> 00:10:54,310
INHALE, WARRIOR TWO.
217
00:10:54,344 --> 00:10:56,551
EXHALE, LATERAL ANGLE.
218
00:10:56,586 --> 00:10:58,068
NOW WE'LL DEEPEN.
219
00:10:58,103 --> 00:11:01,275
LIFT THE CHEST UP
AS YOU BREATHE IN,
220
00:11:01,310 --> 00:11:04,620
AND EXHALE INTO LATERAL ANGLE.
221
00:11:04,655 --> 00:11:06,275
WE'LL TRY AGAIN.
222
00:11:06,310 --> 00:11:07,965
BEND THE RIGHT ELBOW
BACK BEHIND YOU,
223
00:11:08,000 --> 00:11:10,275
AND LIFT THE LEFT ARM.
224
00:11:10,310 --> 00:11:12,482
THIS TIME THE LEFT HAND
COMES DOWN TO THE FLOOR,
225
00:11:12,517 --> 00:11:14,586
IF YOU CAN.
226
00:11:14,620 --> 00:11:21,000
STAY AND BREATHE,
THE HIPS LOW, THE CHEST HIGH,
227
00:11:21,034 --> 00:11:23,034
AND BACK TO CENTRE.
228
00:11:23,068 --> 00:11:26,379
PUSH THE LEFT FOOT DOWN,
TURN THE TOES IN, AND EXHALE.
229
00:11:26,413 --> 00:11:29,655
CIRCLE THE HANDS TO THE HEART.
230
00:11:29,689 --> 00:11:32,896
DOWN TO GO UP, BREATHING IN.
231
00:11:32,931 --> 00:11:34,793
AND THE HANDS
SLICING DOWN THROUGH CENTRE
232
00:11:34,827 --> 00:11:37,862
AS YOU EXHALE.
233
00:11:37,896 --> 00:11:42,137
TRY AGAIN,
RESTING ON THE BREATH...
234
00:11:42,172 --> 00:11:45,793
PULLING THE BELLY IN
AS YOU EXHALE.
235
00:11:45,827 --> 00:11:50,103
LET'S GO, INHALE UP AND TURN,
236
00:11:50,137 --> 00:11:53,344
AND EXHALE TO WARRIOR ONE.
237
00:11:53,379 --> 00:11:57,068
NOW A STRONG WARRIOR TWO
AS YOU BREATHE IN.
238
00:11:57,103 --> 00:11:58,586
LATERAL ANGLE,
239
00:11:58,620 --> 00:12:01,034
ALL THE WAY TO THE FLOOR
IF YOU CAN.
240
00:12:01,068 --> 00:12:06,482
NOW EXTEND THE RIGHT HAND OUT
AND LIFT YOUR LEFT LEG UP.
241
00:12:06,517 --> 00:12:07,482
GOOD.
242
00:12:07,517 --> 00:12:08,482
IT'S A BALANCING POSE.
243
00:12:08,517 --> 00:12:10,034
IT'S VERY CHALLENGING.
244
00:12:10,068 --> 00:12:12,517
BEND THE KNEE AS YOU BREATHE IN,
245
00:12:12,551 --> 00:12:15,827
AND STRAIGHTEN THE LEG
AS YOU BREATHE OUT.
246
00:12:15,862 --> 00:12:17,758
TRY ONE MORE DEEPENING.
247
00:12:17,793 --> 00:12:20,896
INHALE, BENDING THE KNEE.
248
00:12:20,931 --> 00:12:25,137
AS YOU EXHALE,
FEEL BOTH FEET REACHING OUT,
249
00:12:25,172 --> 00:12:29,000
AND BOTH ARMS REACHING AWAY.
250
00:12:29,034 --> 00:12:30,206
GOOD.
251
00:12:30,241 --> 00:12:32,827
BEND THE KNEE
TO COME OUT OF THE POSE,
252
00:12:32,862 --> 00:12:35,068
RETURNING TO CENTRE.
253
00:12:35,103 --> 00:12:37,655
INHALE, THE HANDS
TOUCH ABOVE YOU,
254
00:12:37,689 --> 00:12:41,034
AND EXHALE,
CIRCLE THE HANDS TO THE HEART
255
00:12:41,068 --> 00:12:43,103
FOR SUN-MOON LINK.
256
00:12:43,137 --> 00:12:47,000
THIS IS YOUR RESTING,
SO REALLY REST.
257
00:12:47,034 --> 00:12:50,724
RELAX THE HIPS, RELAX THE CHEST.
258
00:12:50,758 --> 00:12:53,034
BREATHING IN, LIFTING,
259
00:12:53,068 --> 00:12:56,551
NOW RELAX THE SHOULDERS DOWN.
260
00:12:56,586 --> 00:12:58,413
LET'S TRY THE OTHER SIDE.
261
00:12:58,448 --> 00:13:02,551
INHALING UP, TURNING THE FEET,
TURNING THE HIPS.
262
00:13:02,586 --> 00:13:05,103
EXHALING, WARRIOR ONE.
263
00:13:05,137 --> 00:13:09,241
NOW YOUR RIGHT HIP OPENS
FOR WARRIOR TWO.
264
00:13:09,275 --> 00:13:12,379
EXHALE DOWN INTO LATERAL ANGLE.
265
00:13:12,413 --> 00:13:14,689
CIRCLE THE RIGHT ARM OVERHEAD.
266
00:13:14,724 --> 00:13:16,965
LEFT HAND IS YOUR BALANCE POINT.
267
00:13:17,000 --> 00:13:19,586
LIFT THE RIGHT LEG.
268
00:13:19,620 --> 00:13:23,379
BEND THE STANDING LEG
AS YOU BREATHE IN.
269
00:13:23,413 --> 00:13:27,586
STRAIGHTEN THE STANDING LEG
AS YOU BREATHE OUT.
270
00:13:27,620 --> 00:13:30,551
GOOD. TRY AGAIN.
271
00:13:30,586 --> 00:13:33,275
FEEL THE STRENGTH
OF YOUR STANDING LEG,
272
00:13:33,310 --> 00:13:35,068
AND PUSH OUT
WITH YOUR RIGHT HEEL,
273
00:13:35,103 --> 00:13:38,206
FINDING THAT LINE OF ENERGY.
274
00:13:38,241 --> 00:13:40,000
STAY AND BREATHE.
275
00:13:44,172 --> 00:13:45,448
EXCELLENT.
276
00:13:45,482 --> 00:13:47,103
BACK TO CENTRE.
277
00:13:47,137 --> 00:13:49,758
BOTH HANDS REACH UP AND TOUCH.
278
00:13:49,793 --> 00:13:52,413
EXHALE, HANDS TO THE HEART.
279
00:13:52,448 --> 00:13:53,896
NOW RESTING.
280
00:13:53,931 --> 00:13:57,551
SOFT BELLY INHALE.
281
00:13:57,586 --> 00:14:01,413
STRONG BELLY EXHALE.
282
00:14:01,448 --> 00:14:04,758
SOFT HIPS, INHALE.
283
00:14:04,793 --> 00:14:06,827
HANDS SLIDING DOWN
THROUGH CENTRE,
284
00:14:06,862 --> 00:14:08,965
EXHALE.
285
00:14:09,000 --> 00:14:10,724
LET'S TRY AGAIN.
286
00:14:10,758 --> 00:14:13,344
INHALE UP
AND TURN TO THE RIGHT.
287
00:14:13,379 --> 00:14:17,413
EXHALE, BENDING THE KNEE
TO WARRIOR ONE.
288
00:14:17,448 --> 00:14:20,827
BREATHING IN, THE LEFT HIP OPENS
FOR WARRIOR TWO,
289
00:14:20,862 --> 00:14:23,827
AND BREATHING OUT,
OVER TO LATERAL ANGLE.
290
00:14:23,862 --> 00:14:25,586
HERE'S YOUR BALANCE.
291
00:14:25,620 --> 00:14:28,275
HALF MOON, INHALE.
292
00:14:28,310 --> 00:14:33,517
BRING THE LEFT HAND DOWN NOW,
AND DROP THE HEAD DOWN.
293
00:14:33,551 --> 00:14:36,655
INHALE, THE LEFT FOOT
COMES TO THE FLOOR,
294
00:14:36,689 --> 00:14:37,931
AND WE'LL DEEPEN
295
00:14:37,965 --> 00:14:40,896
BY LIFTING THE LEG HIGHER
THIS TIME.
296
00:14:40,931 --> 00:14:42,827
ONCE AGAIN.
297
00:14:42,862 --> 00:14:45,275
BRING THE TOE TO THE FLOOR.
NOW REACH.
298
00:14:45,310 --> 00:14:49,413
THE LEG FLOATS UP,
AND THE HEAD FLOATS DOWN.
299
00:14:49,448 --> 00:14:51,965
STAY FOR A BREATH.
300
00:14:54,827 --> 00:14:55,827
GOOD.
301
00:14:55,862 --> 00:14:57,793
RETURN TO CENTRE.
302
00:14:57,827 --> 00:15:00,827
REACH THE HANDS UP.
303
00:15:00,862 --> 00:15:03,827
NARROW THE STANCE AS YOU EXHALE,
304
00:15:03,862 --> 00:15:05,379
AND REST.
305
00:15:05,413 --> 00:15:08,620
SOFT BELLY INHALE.
306
00:15:08,655 --> 00:15:12,344
EXHALE, HANDS COME SLIDING DOWN.
307
00:15:12,379 --> 00:15:15,379
ONE MORE RESTING BREATH.
308
00:15:20,620 --> 00:15:21,896
TO THE OTHER SIDE NOW.
309
00:15:21,931 --> 00:15:23,862
INHALE UP.
310
00:15:23,896 --> 00:15:26,034
CLASP THE HANDS, TURN THE FEET.
311
00:15:26,068 --> 00:15:28,965
EXHALE, WARRIOR ONE.
312
00:15:29,000 --> 00:15:31,827
INHALE, WARRIOR TWO.
313
00:15:31,862 --> 00:15:32,965
EXHALE,
314
00:15:33,000 --> 00:15:36,413
REACH THE RIGHT ARM OVERHEAD,
LATERAL ANGLE.
315
00:15:36,448 --> 00:15:38,068
NOW THE HALF MOON BALANCE.
316
00:15:38,103 --> 00:15:41,034
INHALE, LIFT YOUR RIGHT LEG UP.
317
00:15:41,068 --> 00:15:44,827
BRING THE HEAD TOWARDS THE KNEE
FOR NEEDLE POSE.
318
00:15:44,862 --> 00:15:46,724
LET'S TRY DEEPENING.
319
00:15:46,758 --> 00:15:48,724
DRAW THE TOE DOWN TO THE FLOOR,
320
00:15:48,758 --> 00:15:52,379
AND EXHALE, FLOATING THE LEG UP,
DROPPING THE HEAD.
321
00:15:52,413 --> 00:15:56,724
TRY AGAIN, THE TOE COMING DOWN,
322
00:15:56,758 --> 00:15:59,931
THE HEAD DROPPING
AS YOU LIFT THE LEG.
323
00:15:59,965 --> 00:16:04,000
STAY HERE AND BREATHE.
REACHING...
324
00:16:04,034 --> 00:16:07,689
BREATHING.
325
00:16:07,724 --> 00:16:10,931
GOOD, AND RETURN TO CENTRE.
326
00:16:10,965 --> 00:16:13,034
REACH THE HANDS ABOVE YOU,
327
00:16:13,068 --> 00:16:15,103
AND CIRCLE THE HANDS
TO THE HEART.
328
00:16:15,137 --> 00:16:17,034
SUN-MOON LINK.
329
00:16:17,068 --> 00:16:20,206
BREATHING IN...
330
00:16:20,241 --> 00:16:22,379
BREATHING OUT.
331
00:16:22,413 --> 00:16:24,758
NOW LET'S DO THE WHOLE SEQUENCE.
332
00:16:24,793 --> 00:16:28,103
INHALE UP, AND TURN THE FEET.
333
00:16:28,137 --> 00:16:31,482
EXHALE TO WARRIOR ONE.
334
00:16:31,517 --> 00:16:33,172
INHALE, WARRIOR TWO.
335
00:16:33,206 --> 00:16:35,827
DRAW THE SHOULDERS DOWN.
336
00:16:35,862 --> 00:16:39,103
EXHALE, LATERAL ANGLE.
337
00:16:39,137 --> 00:16:43,068
INHALE TO HALF MOON.
338
00:16:43,103 --> 00:16:47,482
EXHALE TO NEEDLE.
339
00:16:47,517 --> 00:16:49,586
INHALE, COME BACK TO CENTRE,
340
00:16:49,620 --> 00:16:52,206
REACH, LIFT,
341
00:16:52,241 --> 00:16:55,068
EXHALE, NAMASTE.
342
00:16:55,103 --> 00:16:56,862
ONE LINK ONLY.
343
00:16:56,896 --> 00:16:59,965
BREATHING IN...
344
00:17:00,000 --> 00:17:02,482
BREATHING OUT.
345
00:17:02,517 --> 00:17:04,172
GOOD.
WHOLE THING ON THE OTHER SIDE.
346
00:17:04,206 --> 00:17:05,172
HERE WE GO.
347
00:17:05,206 --> 00:17:08,655
INHALE UP, AND TURN TO THE LEFT.
348
00:17:08,689 --> 00:17:12,206
EXHALE, WARRIOR ONE.
349
00:17:12,241 --> 00:17:15,379
INHALE, FLOATING THE ARMS OPEN.
350
00:17:15,413 --> 00:17:17,689
EXHALE,
REACHING OVER TO THE SIDE.
351
00:17:17,724 --> 00:17:19,758
PREPARE FOR YOUR BALANCE.
352
00:17:19,793 --> 00:17:22,827
BREATHING IN, HALF MOON.
353
00:17:22,862 --> 00:17:24,103
GOOD.
354
00:17:24,137 --> 00:17:25,551
BREATHING OUT, NEEDLE.
355
00:17:25,586 --> 00:17:28,758
LIFTING THE LEG,
DROPPING THE HEAD.
356
00:17:28,793 --> 00:17:29,689
RETURN TO CENTRE.
357
00:17:29,724 --> 00:17:32,172
INHALE.
358
00:17:32,206 --> 00:17:35,689
EXHALE, NAMASTE,
359
00:17:35,724 --> 00:17:37,931
AND JUST BEFORE FINISHING,
360
00:17:37,965 --> 00:17:42,310
FEEL THE BREATH,
SLOW THE BREATH,
361
00:17:42,344 --> 00:17:44,000
AND BOW.
362
00:17:48,586 --> 00:17:52,517
PLEASE COME BACK
FOR RELAXATION AND SAVASANA.
363
00:18:02,655 --> 00:18:05,655
RESTING THE BODY,
LAYING ON YOUR BACK,
364
00:18:05,689 --> 00:18:08,068
THE FEET APART
AND KNEES TOGETHER,
365
00:18:08,103 --> 00:18:12,034
THE ARMS CROSSED.
366
00:18:12,068 --> 00:18:16,689
NOW RELEASE THE ARMS
AND SEPARATE THE KNEES.
367
00:18:16,724 --> 00:18:19,275
FOUR-PART PELVIC TILT.
368
00:18:19,310 --> 00:18:22,551
INHALE, THE TAILBONE
PRESSES INTO THE FLOOR.
369
00:18:22,586 --> 00:18:26,448
EXHALE, THE BELLY
PRESSES DOWN INTO THE FLOOR.
370
00:18:26,482 --> 00:18:29,172
INHALE, LIFT THE HIPS,
371
00:18:29,206 --> 00:18:33,448
AND EXHALE, ROLL DOWN.
372
00:18:33,482 --> 00:18:35,068
SAME THING AGAIN.
373
00:18:35,103 --> 00:18:38,586
INHALE, ROCKING FORWARD,
LIFTING YOUR BELLY SLIGHTLY,
374
00:18:38,620 --> 00:18:40,000
AND EXHALE,
375
00:18:40,034 --> 00:18:43,689
PRESSING THE BELLY DOWN,
TUCKING YOUR TAIL.
376
00:18:43,724 --> 00:18:48,034
INHALE, PEELING THE SPINE
OFF THE FLOOR,
377
00:18:48,068 --> 00:18:52,482
AND COMING DOWN
ONE VERTEBRA AT A TIME.
378
00:18:52,517 --> 00:18:54,448
GOOD, ONE MORE TIME.
379
00:18:54,482 --> 00:18:59,586
INHALE,
ROCKING FORWARD AND THEN BACK.
380
00:18:59,620 --> 00:19:04,068
ROLLING UP TO BRIDGE POSE,
AND THIS TIME WE'LL STAY.
381
00:19:04,103 --> 00:19:06,413
ROCK THE SHOULDERS
UNDERNEATH YOU,
382
00:19:06,448 --> 00:19:09,551
INTERLACING THE FINGERS.
383
00:19:09,586 --> 00:19:12,448
PUSH THE KNEES FORWARD SLIGHTLY.
384
00:19:12,482 --> 00:19:16,275
RELAX THE NECK.
385
00:19:16,310 --> 00:19:18,172
AND NOW RELEASE.
386
00:19:18,206 --> 00:19:23,655
WALK THE SHOULDER BLADES APART
AND ROLL DOWN SLOWLY.
387
00:19:23,689 --> 00:19:25,931
SUPINE BUTTERFLY.
388
00:19:25,965 --> 00:19:28,034
HANDS ONTO THE BELLY.
389
00:19:28,068 --> 00:19:31,310
FEET TOGETHER AND KNEES APART.
390
00:19:31,344 --> 00:19:34,241
THE HANDS ARE IN OM MUDRA,
391
00:19:34,275 --> 00:19:38,379
AND YOU'RE BREATHING
TO THE CENTRE OF THE MUDRA.
392
00:19:38,413 --> 00:19:39,413
RELEASE.
393
00:19:42,241 --> 00:19:45,413
KNEES TO CHEST NOW,
394
00:19:45,448 --> 00:19:49,379
SHOULDER BLADES
SINKING DOWN INTO THE FLOOR.
395
00:19:49,413 --> 00:19:51,689
GOOD.
NOW THE HAMSTRING STRETCH.
396
00:19:51,724 --> 00:19:54,448
RIGHT LEG FIRST.
397
00:19:54,482 --> 00:19:59,379
AS YOU LIFT THE HEAD,
DRAW THE LEG IN SLIGHTLY,
398
00:19:59,413 --> 00:20:02,241
AND NOW EXTEND THE LEFT LEG
ALONG THE FLOOR
399
00:20:02,275 --> 00:20:06,413
AND RETURN THE HEAD,
RELAXING THE NECK.
400
00:20:06,448 --> 00:20:11,206
BREATHE INTO
THE BACK OF THE THIGH,
401
00:20:11,241 --> 00:20:14,793
AND RELEASE TO KNEE-DOWN TWIST.
402
00:20:14,827 --> 00:20:19,620
LET THE RIGHT KNEE
FOLD ACROSS THE BODY,
403
00:20:19,655 --> 00:20:23,103
AND LOOK TO THE OPPOSITE SIDE.
404
00:20:23,137 --> 00:20:26,310
BREATHE INTO YOUR LOWER BACK.
405
00:20:26,344 --> 00:20:28,034
NOW RETURN ONTO YOUR BACK
406
00:20:28,068 --> 00:20:31,137
WITH THE RIGHT ANKLE
ON THE LEFT KNEE.
407
00:20:31,172 --> 00:20:33,379
YOUR RIGHT HAND
THREADS THROUGH THE LEGS,
408
00:20:33,413 --> 00:20:37,103
MEETING THE LEFT HAND,
WITH THE FINGERS INTERLACED.
409
00:20:37,137 --> 00:20:41,896
PULL THE KNEES DOWN
410
00:20:41,931 --> 00:20:46,344
AND RELEASE TO HAMSTRING STRETCH
ON THE LEFT SIDE,
411
00:20:46,379 --> 00:20:48,689
SO YOUR LEFT LEG IS LONG,
412
00:20:48,724 --> 00:20:51,862
THE RIGHT FOOT
FLAT ON THE FLOOR.
413
00:20:51,896 --> 00:20:55,689
NOW LIFT THE HEAD
AND DRAW THE LEG IN,
414
00:20:55,724 --> 00:20:58,034
RELEASING THE OPPOSITE LEG
TO THE FLOOR
415
00:20:58,068 --> 00:21:01,448
AS YOU BRING YOUR HEAD
BACK DOWN.
416
00:21:01,482 --> 00:21:03,482
ONE BREATH.
417
00:21:06,413 --> 00:21:07,896
THE LEFT KNEE
418
00:21:07,931 --> 00:21:13,620
NOW FOLDS ACROSS THE BODY
TO KNEE-DOWN TWIST.
419
00:21:13,655 --> 00:21:16,275
COME BACK ONTO YOUR BACK,
420
00:21:16,310 --> 00:21:19,344
THE LEFT ANKLE
ON THE RIGHT KNEE,
421
00:21:19,379 --> 00:21:22,724
THE LEFT HAND BETWEEN THE LEGS.
422
00:21:22,758 --> 00:21:27,000
PULL THE KNEES INTO THE CHEST
AND BREATHE.
423
00:21:31,068 --> 00:21:34,862
NOW RELEASE.
424
00:21:34,896 --> 00:21:37,310
EXTEND THE LEGS,
425
00:21:37,344 --> 00:21:41,034
OPEN THE PALMS,
426
00:21:41,068 --> 00:21:43,965
RELAX THE WHOLE BODY.
427
00:21:46,000 --> 00:21:47,965
EFFORTLESS CALM.
428
00:21:50,724 --> 00:21:51,965
WEIGHTLESS.
429
00:21:54,655 --> 00:21:55,965
EMPTY.
430
00:21:57,758 --> 00:22:03,896
FEEL TENSION
DRAINING OUT OF THE BODY.
431
00:22:03,931 --> 00:22:05,517
SOFT BELLY.
432
00:22:07,517 --> 00:22:08,517
RELEASE.
433
00:22:11,413 --> 00:22:15,000
LET THE WHOLE BODY
COMPLETELY LET GO.
434
00:22:20,206 --> 00:22:23,689
AND THEN WITH ONE BREATH,
WAKE YOURSELF UP.
435
00:22:23,724 --> 00:22:25,379
ONE DEEP BREATH,
436
00:22:25,413 --> 00:22:27,655
WIGGLING THE FINGERS
AND THE TOES,
437
00:22:27,689 --> 00:22:30,137
SQUEEZE AND RELEASE THE HANDS.
438
00:22:30,172 --> 00:22:35,758
NOW RUB THE HANDS TOGETHER,
AND CUP THE HANDS OVER THE EYES,
439
00:22:35,793 --> 00:22:39,000
WASHING THE FACE,
440
00:22:39,034 --> 00:22:43,344
AND COMING BACK TO SIT.
441
00:22:43,379 --> 00:22:46,827
WE'LL TRY
THE GESTURE OF NO FEAR.
442
00:22:46,862 --> 00:22:49,724
THE RIGHT HAND
REPRESENTS GIVING,
443
00:22:49,758 --> 00:22:53,448
AND THE LEFT HAND
REPRESENTS RECEIVING.
444
00:22:53,482 --> 00:22:57,379
LIFT YOUR RIGHT PALM
FACING FORWARD OUT TO THE WORLD,
445
00:22:57,413 --> 00:23:01,758
AND THE LEFT PALM AT YOUR SIDE,
FACING UP.
446
00:23:01,793 --> 00:23:04,379
GIVING AND RECEIVING,
447
00:23:04,413 --> 00:23:08,517
BALANCING THOSE ENERGIES
EQUALLY,
448
00:23:08,551 --> 00:23:11,689
AND GATHERING THE MIND
AND THE HEART
449
00:23:11,724 --> 00:23:14,000
TO FEEL THE DEPTH OF OUR LIVES.
30561
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