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.

SITTING CROSS-LEGGED WITH THE PALMS DOWN...

GROUNDING, CENTERING, BREATHING.

BRING THE RIGHT HAND BACK BEHIND YOU AND TWIST.

EXHALE WHERE YOU ARE.

NOW REACH THE RIGHT ARM UP IN THE AIR.

A WEE SIDE-BEND.

EXHALING, DEEPENING,

AND CHANGE, TWISTING TO THE OTHER SIDE.

AS YOU EXHALE, DEEPEN INTO THE TWIST.

GOOD, NOW INHALE INTO YOUR SIDE BEND,

AND EXHALE, DEEPEN.

THE SAME THING AGAIN.

BREATHING IN, TWISTING.

EXHALING, DEEPENING.

SIDE-BENDING RIGHT ARM.

REACHING WAY OVER TO THE SIDE NOW.

GOOD. INHALE, AND TWIST.

EXHALE,

PULL THE BELLY INTO THE SPINE,

TWIST DEEPER.

NOW LEFT ARM LIFTS.

INHALE,

AND EXHALE, DEEPEN INTO THE SIDE-BEND.

RELEASE THE ARMS,

AND DRAW YOUR KNEES UP TOWARDS YOUR CHEST,

PREPARING FOR BOAT POSE.

LIFT THE CHEST, LIFT THE LEGS, LIFT THE ARMS.

GOOD.

RELEASE TO CROSS-LEGGED POSE,

AND TAKE A FORWARD FOLD.

EXHALE DOWN.

INHALING UP,

AND TRANSITION NOW ONTO YOUR HANDS AND KNEES

FOR CAT ROLLING.

INHALE, LIFT YOUR TAIL, LIFT YOUR HEAD.

THIS IS CAT LIFT.

EXHALE, TUCK THE TAIL, TUCK YOUR CHIN IN.

THIS IS CAT.

AGAIN.

CAT LIFT AS YOU BREATHE IN,

AND CAT AS YOU BREATHE OUT.

LAST TIME TO CAT LIFT,

AND TO CAT.

NOW STAY FOR A BREATH IN CAT POSE,

PRESSING THE PALMS DOWN,

FEELING YOUR BELLY TUCKED UP INTO THE SPINE.

NOW ONCE TO CAT LIFT,

TO RELEASE TO CHILD'S POSE.

BREATHE.

LET'S TRY CAT SERIES TWO.

INHALE, CAT, TO CAT LIFT.

TUCK THE TOES UNDER.

EXHALE TO DOWN-FACE DOG.

TRY AGAIN.

BREATHING IN, CAT TO CAT LIFT.

BREATHING OUT, DOWN-FACE DOG.

NOW ONE LAST TIME.

RIPPLE THROUGH THE SPINE.

LIFT THE TAIL,

DROP THE HEELS,

STAY AND BREATHE.

GOOD.

NOW RELEASE TO CHILD'S POSE,

AND BEGIN TO ROLL UP TO HERO'S POSE,

LIFTING THE CHEST AND DROPPING THE SHOULDERS.

BRING THE HANDS BACK BEHIND, INTERLACING THE FINGERS.

SQUEEZE THE SHOULDER BLADES TOGETHER

AS YOU LIFT YOUR CHEST.

NOW FORWARD INTO YOGA MUDRA.

EXHALE, AND LIFT THE TAIL,

ROLLING ONTO THE TOP OF THE HEAD.

GOOD.

RELEASE HERE, COME BACK TO HERO'S POSE.

WE'LL CLOSE WITH HERO ROLLING.

INHALE YOUR WAY DOWN, AND EXHALE YOUR WAY UP.

LIFT THE CHEST, INHALE DOWN,

TUCK THE CHIN, ROLL UP.

BRING THE HANDS TO THE HEART CENTRE,

AND WE'LL CLOSE OUR WARM-UP WITH A BOW.

FEELING THE WHOLE BODY, BREATHING THE WHOLE BODY,

LETTING GO...

AND WHEN WE COME BACK,

WE'LL LEARN THE HALF MOON SEQUENCE,

A STANDING SEQUENCE.

STARTING WITH THE FEET APART AND THE TOES TURNED IN,

OUR BREATH-BODY LINK IS CALLED SUN-MOON LINK.

AS YOU INHALE, LIFT THE CHEST, LIFT THE ARMS.

AS YOU EXHALE, SLIDE THE HANDS DOWN THROUGH CENTRE.

TRY AGAIN, THE SUN-MOON.

INHALE...

DRAW THE HANDS

ALL THE WAY DOWN THROUGH CENTRE AS YOU EXHALE,

AND LET'S START THE SEQUENCE.

INHALE UP, TURN YOUR RIGHT FOOT OUT,

PUSH THE LEFT HEEL BACK, AND EXHALE TO WARRIOR ONE.

NOW THE HIPS ARE SQUARE.

INHALE, STRAIGHTEN THE LEG.

EXHALE, BEND YOUR RIGHT KNEE, TUCKING YOUR TAILBONE UNDER.

TRY AGAIN.

BREATHING IN, BREATHING OUT.

WE'LL STAY IN WARRIOR ONE.

FEEL WARRIOR ONE.

GOOD, RETURN TO CENTRE, STRAIGHTENING YOUR RIGHT LEG,

TURNING THE TOES IN, NARROW THE STANCE.

SUN-MOON LINK.

DOWN TO GO UP.

EXHALE DOWN THROUGH CENTRE.

AGAIN.

FEEL THE WHOLE BODY REACHING AND LIFTING,

AND AS YOU EXHALE,

THE LENGTHENING OF THE BACK OF THE NECK.

INHALE UP.

EXHALE, THE HANDS SLIDE DOWN THROUGH CENTRE.

NOW LET'S TRY THE OTHER SIDE.

INHALING UP, TURNING THE LEFT FOOT OUT,

RIGHT HEEL PUSHES BACK, BENDING THE KNEE TO WARRIOR ONE.

STRAIGHTEN THE LEG AS YOU BREATHE IN,

AND DEEPER INTO THE POSE AS YOU BREATHE OUT.

ONE LAST TRY.

INHALING UP.

FEEL THE HANDS CLASPING AND REACHING BACK AS YOU EXHALE.

STAY AND BREATHE.

GOOD.

NOW RELEASE THE CLASP AS YOU COME UP.

STRAIGHTENING THE LEG, TURNING THE TOES IN,

AND REACHING THE ARMS IN A CIRCLE BACK TO THE HEART.

SUN-MOON LINK.

INHALE, LIFTING.

PULL THE BELLY INTO THE SPINE AS YOU EXHALE.

AGAIN.

VERY NICE,

AND HERE WE GO.

INHALE, THE HANDS UP, TURN THE RIGHT FOOT OUT,

PUSH THE LEFT HEEL BACK, WARRIOR ONE.

BREATHING INTO WARRIOR TWO, AND STAY.

GOOD. NOW WE'LL DEEPEN.

STRAIGHTEN THE LEG AS YOU BREATHE IN,

AND FEEL THE KNEE OPENING A LITTLE BIT WIDER,

A LITTLE BIT DEEPER AS YOU BREATHE OUT.

TRY AGAIN.

STRAIGHTENING--

AS YOU BEND THE RIGHT KNEE, YOU'RE TURNING THE KNEE OUT.

STAY AND BREATHE.

EXHALE WHERE YOU ARE,

PULLING THE BELLY INTO THE SPINE.

RETURN TO CENTRE.

BREATHING IN, TOUCH THE PALMS,

AND BREATHING OUT, CIRCLE THE HANDS TO THE HEART.

SUN-MOON LINK.

DEEP INHALE.

A LONG, SLOW, DEEP EXHALATION.

AGAIN.

GOOD, HERE WE GO.

BREATHING IN, LIFT AND TURN THE FEET.

BREATHING OUT TO WARRIOR ONE POSE.

INHALE, WARRIOR TWO.

DROPPING THE SHOULDERS DOWN.

NOW LET'S DEEPEN.

INHALE, STRAIGHTEN YOUR LEFT LEG,

AND AS YOU EXHALE, BEND THE KNEE JUST TO THE ANKLE,

AND TRY AGAIN.

INHALE, STRAIGHTENING BOTH LEGS, FOCUSING FORWARD,

TURN THE FOCUS, AND STAY AND BREATHE.

YOUR EYES CAN SEE

THE MIDDLE FINGER OF YOUR LEFT HAND,

BUT YOU CAN FEEL ALL THE WAY AROUND THE BODY.

RETURN TO CENTRE NOW.

EXHALE, NAMASTE.

SUN-MOON LINK.

BREATHING IN, LIFTING, REACHING,

PUSHING THE FEET DOWN INTO THE FLOOR

TO FEEL THE LENGTH OF THE BODY.

AGAIN.

NOW LET'S CONTINUE THE SEQUENCE.

BREATHING IN, LIFTING, AND TURNING THE FEET.

EXHALE INTO WARRIOR ONE.

INHALE TO WARRIOR TWO.

NOW TRY LATERAL ANGLE.

THE LEFT ARM REACHES OVERHEAD.

NOW, BEND THE LEFT ELBOW BACK BEHIND YOU

AND LIFT YOUR RIGHT ARM,

AND TRY A LATERAL ANGLE AGAIN.

GOOD. ANOTHER TRY.

LIFT THE WHOLE CHEST AS YOU LOOK UP,

THIS TIME THE RIGHT HAND COMING ALL THE WAY TO THE FLOOR,

IF YOU CAN.

STAY AND BREATHE.

REMEMBER TO TUCK YOUR CHIN IN TOWARDS THE ARM,

THE BACK OF THE SKULL REACHING UP.

GOOD.

TOUCH THE PALMS TOGETHER, AND EXHALE TO NAMASTE.

DOWN TO GO UP.

INHALE.

HANDS SLIDING DOWN THROUGH CENTRE,

SHOULDERS DROPPING...

ONE MORE TIME.

BEAUTIFUL.

NOW LET'S GO.

INHALE UP, AND TURN THE FEET TO THE LEFT.

EXHALE, BEND YOUR FRONT KNEE.

BACK LEG IS STRAIGHT.

INHALE, WARRIOR TWO.

EXHALE, LATERAL ANGLE.

NOW WE'LL DEEPEN.

LIFT THE CHEST UP AS YOU BREATHE IN,

AND EXHALE INTO LATERAL ANGLE.

WE'LL TRY AGAIN.

BEND THE RIGHT ELBOW BACK BEHIND YOU,

AND LIFT THE LEFT ARM.

THIS TIME THE LEFT HAND COMES DOWN TO THE FLOOR,

IF YOU CAN.

STAY AND BREATHE, THE HIPS LOW, THE CHEST HIGH,

AND BACK TO CENTRE.

PUSH THE LEFT FOOT DOWN, TURN THE TOES IN, AND EXHALE.

CIRCLE THE HANDS TO THE HEART.

DOWN TO GO UP, BREATHING IN.

AND THE HANDS SLICING DOWN THROUGH CENTRE

AS YOU EXHALE.

TRY AGAIN, RESTING ON THE BREATH...

PULLING THE BELLY IN AS YOU EXHALE.

LET'S GO, INHALE UP AND TURN,

AND EXHALE TO WARRIOR ONE.

NOW A STRONG WARRIOR TWO AS YOU BREATHE IN.

LATERAL ANGLE,

ALL THE WAY TO THE FLOOR IF YOU CAN.

NOW EXTEND THE RIGHT HAND OUT AND LIFT YOUR LEFT LEG UP.

GOOD.

IT'S A BALANCING POSE.

IT'S VERY CHALLENGING.

BEND THE KNEE AS YOU BREATHE IN,

AND STRAIGHTEN THE LEG AS YOU BREATHE OUT.

TRY ONE MORE DEEPENING.

INHALE, BENDING THE KNEE.

AS YOU EXHALE, FEEL BOTH FEET REACHING OUT,

AND BOTH ARMS REACHING AWAY.

GOOD.

BEND THE KNEE TO COME OUT OF THE POSE,

RETURNING TO CENTRE.

INHALE, THE HANDS TOUCH ABOVE YOU,

AND EXHALE, CIRCLE THE HANDS TO THE HEART

FOR SUN-MOON LINK.

THIS IS YOUR RESTING, SO REALLY REST.

RELAX THE HIPS, RELAX THE CHEST.

BREATHING IN, LIFTING,

NOW RELAX THE SHOULDERS DOWN.

LET'S TRY THE OTHER SIDE.

INHALING UP, TURNING THE FEET, TURNING THE HIPS.

EXHALING, WARRIOR ONE.

NOW YOUR RIGHT HIP OPENS FOR WARRIOR TWO.

EXHALE DOWN INTO LATERAL ANGLE.

CIRCLE THE RIGHT ARM OVERHEAD.

LEFT HAND IS YOUR BALANCE POINT.

LIFT THE RIGHT LEG.

BEND THE STANDING LEG AS YOU BREATHE IN.

STRAIGHTEN THE STANDING LEG AS YOU BREATHE OUT.

GOOD. TRY AGAIN.

FEEL THE STRENGTH OF YOUR STANDING LEG,

AND PUSH OUT WITH YOUR RIGHT HEEL,

FINDING THAT LINE OF ENERGY.

STAY AND BREATHE.

EXCELLENT.

BACK TO CENTRE.

BOTH HANDS REACH UP AND TOUCH.

EXHALE, HANDS TO THE HEART.

NOW RESTING.

SOFT BELLY INHALE.

STRONG BELLY EXHALE.

SOFT HIPS, INHALE.

HANDS SLIDING DOWN THROUGH CENTRE,

EXHALE.

LET'S TRY AGAIN.

INHALE UP AND TURN TO THE RIGHT.

EXHALE, BENDING THE KNEE TO WARRIOR ONE.

BREATHING IN, THE LEFT HIP OPENS FOR WARRIOR TWO,

AND BREATHING OUT, OVER TO LATERAL ANGLE.

HERE'S YOUR BALANCE.

HALF MOON, INHALE.

BRING THE LEFT HAND DOWN NOW, AND DROP THE HEAD DOWN.

INHALE, THE LEFT FOOT COMES TO THE FLOOR,

AND WE'LL DEEPEN

BY LIFTING THE LEG HIGHER THIS TIME.

ONCE AGAIN.

BRING THE TOE TO THE FLOOR. NOW REACH.

THE LEG FLOATS UP, AND THE HEAD FLOATS DOWN.

STAY FOR A BREATH.

GOOD.

RETURN TO CENTRE.

REACH THE HANDS UP.

NARROW THE STANCE AS YOU EXHALE,

AND REST.

SOFT BELLY INHALE.

EXHALE, HANDS COME SLIDING DOWN.

ONE MORE RESTING BREATH.

TO THE OTHER SIDE NOW.

INHALE UP.

CLASP THE HANDS, TURN THE FEET.

EXHALE, WARRIOR ONE.

INHALE, WARRIOR TWO.

EXHALE,

REACH THE RIGHT ARM OVERHEAD, LATERAL ANGLE.

NOW THE HALF MOON BALANCE.

INHALE, LIFT YOUR RIGHT LEG UP.

BRING THE HEAD TOWARDS THE KNEE FOR NEEDLE POSE.

LET'S TRY DEEPENING.

DRAW THE TOE DOWN TO THE FLOOR,

AND EXHALE, FLOATING THE LEG UP, DROPPING THE HEAD.

TRY AGAIN, THE TOE COMING DOWN,

THE HEAD DROPPING AS YOU LIFT THE LEG.

STAY HERE AND BREATHE. REACHING...

BREATHING.

GOOD, AND RETURN TO CENTRE.

REACH THE HANDS ABOVE YOU,

AND CIRCLE THE HANDS TO THE HEART.

SUN-MOON LINK.

BREATHING IN...

BREATHING OUT.

NOW LET'S DO THE WHOLE SEQUENCE.

INHALE UP, AND TURN THE FEET.

EXHALE TO WARRIOR ONE.

INHALE, WARRIOR TWO.

DRAW THE SHOULDERS DOWN.

EXHALE, LATERAL ANGLE.

INHALE TO HALF MOON.

EXHALE TO NEEDLE.

INHALE, COME BACK TO CENTRE,

REACH, LIFT,

EXHALE, NAMASTE.

ONE LINK ONLY.

BREATHING IN...

BREATHING OUT.

GOOD. WHOLE THING ON THE OTHER SIDE.

HERE WE GO.

INHALE UP, AND TURN TO THE LEFT.

EXHALE, WARRIOR ONE.

INHALE, FLOATING THE ARMS OPEN.

EXHALE, REACHING OVER TO THE SIDE.

PREPARE FOR YOUR BALANCE.

BREATHING IN, HALF MOON.

GOOD.

BREATHING OUT, NEEDLE.

LIFTING THE LEG, DROPPING THE HEAD.

RETURN TO CENTRE.

INHALE.

EXHALE, NAMASTE,

AND JUST BEFORE FINISHING,

FEEL THE BREATH, SLOW THE BREATH,

AND BOW.

PLEASE COME BACK FOR RELAXATION AND SAVASANA.

RESTING THE BODY, LAYING ON YOUR BACK,

THE FEET APART AND KNEES TOGETHER,

THE ARMS CROSSED.

NOW RELEASE THE ARMS AND SEPARATE THE KNEES.

FOUR-PART PELVIC TILT.

INHALE, THE TAILBONE PRESSES INTO THE FLOOR.

EXHALE, THE BELLY PRESSES DOWN INTO THE FLOOR.

INHALE, LIFT THE HIPS,

AND EXHALE, ROLL DOWN.

SAME THING AGAIN.

INHALE, ROCKING FORWARD, LIFTING YOUR BELLY SLIGHTLY,

AND EXHALE,

PRESSING THE BELLY DOWN, TUCKING YOUR TAIL.

INHALE, PEELING THE SPINE OFF THE FLOOR,

AND COMING DOWN ONE VERTEBRA AT A TIME.

GOOD, ONE MORE TIME.

INHALE, ROCKING FORWARD AND THEN BACK.

ROLLING UP TO BRIDGE POSE, AND THIS TIME WE'LL STAY.

ROCK THE SHOULDERS UNDERNEATH YOU,

INTERLACING THE FINGERS.

PUSH THE KNEES FORWARD SLIGHTLY.

RELAX THE NECK.

AND NOW RELEASE.

WALK THE SHOULDER BLADES APART AND ROLL DOWN SLOWLY.

SUPINE BUTTERFLY.

HANDS ONTO THE BELLY.

FEET TOGETHER AND KNEES APART.

THE HANDS ARE IN OM MUDRA,

AND YOU'RE BREATHING TO THE CENTRE OF THE MUDRA.

RELEASE.

KNEES TO CHEST NOW,

SHOULDER BLADES SINKING DOWN INTO THE FLOOR.

GOOD. NOW THE HAMSTRING STRETCH.

RIGHT LEG FIRST.

AS YOU LIFT THE HEAD, DRAW THE LEG IN SLIGHTLY,

AND NOW EXTEND THE LEFT LEG ALONG THE FLOOR

AND RETURN THE HEAD, RELAXING THE NECK.

BREATHE INTO THE BACK OF THE THIGH,

AND RELEASE TO KNEE-DOWN TWIST.

LET THE RIGHT KNEE FOLD ACROSS THE BODY,

AND LOOK TO THE OPPOSITE SIDE.

BREATHE INTO YOUR LOWER BACK.

NOW RETURN ONTO YOUR BACK

WITH THE RIGHT ANKLE ON THE LEFT KNEE.

YOUR RIGHT HAND THREADS THROUGH THE LEGS,

MEETING THE LEFT HAND, WITH THE FINGERS INTERLACED.

PULL THE KNEES DOWN

AND RELEASE TO HAMSTRING STRETCH ON THE LEFT SIDE,

SO YOUR LEFT LEG IS LONG,

THE RIGHT FOOT FLAT ON THE FLOOR.

NOW LIFT THE HEAD AND DRAW THE LEG IN,

RELEASING THE OPPOSITE LEG TO THE FLOOR

AS YOU BRING YOUR HEAD BACK DOWN.

ONE BREATH.

THE LEFT KNEE

NOW FOLDS ACROSS THE BODY TO KNEE-DOWN TWIST.

COME BACK ONTO YOUR BACK,

THE LEFT ANKLE ON THE RIGHT KNEE,

THE LEFT HAND BETWEEN THE LEGS.

PULL THE KNEES INTO THE CHEST AND BREATHE.

NOW RELEASE.

EXTEND THE LEGS,

OPEN THE PALMS,

RELAX THE WHOLE BODY.

EFFORTLESS CALM.

WEIGHTLESS.

EMPTY.

FEEL TENSION DRAINING OUT OF THE BODY.

SOFT BELLY.

RELEASE.

LET THE WHOLE BODY COMPLETELY LET GO.

AND THEN WITH ONE BREATH, WAKE YOURSELF UP.

ONE DEEP BREATH,

WIGGLING THE FINGERS AND THE TOES,

SQUEEZE AND RELEASE THE HANDS.

NOW RUB THE HANDS TOGETHER, AND CUP THE HANDS OVER THE EYES,

WASHING THE FACE,

AND COMING BACK TO SIT.

WE'LL TRY THE GESTURE OF NO FEAR.

THE RIGHT HAND REPRESENTS GIVING,

AND THE LEFT HAND REPRESENTS RECEIVING.

LIFT YOUR RIGHT PALM FACING FORWARD OUT TO THE WORLD,

AND THE LEFT PALM AT YOUR SIDE, FACING UP.

GIVING AND RECEIVING,

BALANCING THOSE ENERGIES EQUALLY,

AND GATHERING THE MIND AND THE HEART

TO FEEL THE DEPTH OF OUR LIVES.