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.

HERE'S OUR WARM-UP.

DROP THE WEIGHT OF THE BODY.

FEEL GROUNDED...

CENTERED.

REACH THE HANDS DOWN INTO EXTENDED CHILD'S POSE,

RELAXING THE FOREHEAD DOWN,

AND LET'S BEGIN WITH CAT SERIES ONE.

INHALING, CAT TO CAT LIFT,

EXHALING, CAT BOW TO CHILD'S POSE.

AGAIN.

ONTO YOUR HANDS AND KNEES, LIFT THE TAIL AND HEAD.

NOW BOW FORWARD, ELBOWS IN.

PUSH UP, AND BACK TO CHILD'S POSE.

GOOD. LAST TIME.

BREATHING IN, CAT TO CAT LIFT.

BREATHING OUT, CAT BOW, CHILD'S POSE.

STAY AND BREATHE.

RELAX THE SHOULDERS.

CAT SERIES TWO.

HERE WE GO.

INHALE, CAT TO CAT LIFT.

EXHALE, TUCK THE TOES UNDER, AND GO TO DOWN-FACED DOG.

TRY AGAIN.

LIFT THE HEELS.

LOOK BETWEEN THE LEGS AS YOU COME TO CAT.

NOW THE TAIL IN AND LIFT.

EXHALE, DOWN-DOG.

LET'S TRY AGAIN.

LIFT THE HEELS,

INHALING CAT TO CAT LIFT,

AND EXHALING, TUCK THE TOES UNDER.

LIFT THE TAIL AND DROP THE HEELS.

STAY IN DOWN-DOG FOR A BREATH.

IN AND OUT.

NOW TO CHILD'S POSE.

BREATHE.

LET'S TRY CAT SERIES THREE.

COME UP ONTO HANDS AND KNEES AS YOU BREATHE IN.

KEEP YOUR ARMS STRAIGHT, HIPS TO THE FLOOR,

AND LIFT THE HEAD.

EXHALE TO HALF LOCUST,

LIFTING THE LEGS

AS THE FOREHEAD COMES TO THE FLOOR.

BREATHE IN TO UPWARD-FACING DOG,

STRAIGHT ARMS,

AND BREATHING OUT TO CHILD'S POSE.

REPEAT CAT SERIES THREE.

CAT TO UPWARD-FACING DOG.

EXHALE.

LENGTHEN THE BODY, FOREHEAD TO THE FLOOR.

BREATHING IN...

UPWARD-FACING DOG.

LIFT THE CHEST.

BREATHING OUT, CHILD'S POSE.

LAST TIME.

INHALE, CAT TO UP-DOG.

EXHALE.

PULL THE BODY FORWARD AS YOU LIFT THE LEGS.

NOW BREATHE IN.

LIFT THE CHEST AND BREATHE OUT.

BUTTOCKS TO THE HEELS.

RELAX THE SHOULDERS.

REST AND BREATHE.

NOW, CAT SERIES FOUR.

COME ONTO YOUR FOREARMS AND LOOK UP AS YOU BREATHE IN.

STRAIGHTEN THE ARMS AND EXHALE.

TUCK THE TAIL AND THE HEAD, AND GO BACK TO CHILD'S POSE.

AGAIN.

INHALE, CAT BOW TO CAT LIFT.

EXHALE, CAT TO CHILD.

AGAIN. BREATHING IN...

AND BREATHING OUT.

TAKE A REST IN CHILD'S POSE.

AND NOW ROLL UP TO HERO'S POSE.

KEEP THE CHIN TUCKED IN AND ROLL UP.

AS YOU BREATHE IN, BRING YOUR ARMS BACK BEHIND YOU.

CLASP THE HANDS AND LIFT THE ARMS.

EXHALE, FOREHEAD TO THE FLOOR.

LIFTING THE TAIL,

ROLL UP ONTO THE TOP OF THE HEAD.

NOW LEAVE THE ARMS HIGH AS YOU RELEASE THE SEAT DOWN,

AND THEN RELAX THE SHOULDERS, LETTING THE ARMS COME DOWN.

BREATHE.

RABBIT POSE.

BRING THE HANDS ONTO THE HEELS.

LIFT YOUR TAIL

AND ROLL ONTO THE TOP OF THE HEAD AGAIN.

GOOD.

RELEASE AND COME ROLLING UP TO HERO'S POSE AGAIN.

AND WE'LL FINISH WITH HERO ROLLING.

EXHALE DOWN.

TUCK YOUR CHIN.

INHALE, ROLL UP.

REPEAT.

EXHALE.

INHALE, CURVING THE BACK TO ROLL UP.

WE'LL CLOSE OUR WARM-UP NOW.

BRING THE HANDS TO THE HEART CENTRE

AND CLOSE, BOWING.

OUR BREATH-BODY LINK IS "THIRD EYE OPENING,"

RETURNING HERE BEFORE WE ADD NEW MATERIAL.

THIRD EYE OPEN.

EXHALE, HANDS TO THE HEART CENTRE.

ONE LAST TIME.

BREATHING IN...

AND BREATHING OUT.

LET'S BEGIN.

INHALE ONTO HANDS AND KNEES IN CAT LIFT.

CAT ROLLING--

EXHALE, TUCK YOUR TAIL, AND TUCK THE CHIN.

AGAIN.

BREATHING IN, ROLLING THE SHOULDERS BACK.

BREATHING OUT,

PRESSING THE SHOULDER BLADES APART.

ONE LAST TIME, INHALE UP,

AND EXHALE TO CAT POSE.

GOOD.

AND LIFTING THE HEAD

AND RETURNING BACK TO CENTRE NOW,

BACK TO OUR BREATH-BODY LINK,

THIRD EYE OPENING.

INHALE UP.

EXHALE.

CIRCLE THE HANDS, ONE ON TOP OF THE OTHER,

AT THE HEART CENTRE.

INHALE UP AND OPEN.

EXHALE.

CIRCLE THE HANDS.

LAST TIME.

EXHALE.

GOOD.

CAT LIFT AS YOU INHALE.

EXHALE TO CAT POSE.

NOW JUST ONCE MORE TO CAT LIFT,

AND NOW TO DOWN-FACED DOG.

TO LEARN THIS POSE,

COME FORWARD SLIGHTLY ON THE INHALE.

AS YOU EXHALE, PRESS BACK, LIFTING YOUR TAIL,

AND SINKING YOUR HEELS TOWARDS THE FLOOR.

TRY AGAIN.

INHALE FORWARD, AND EXHALE.

PUSH YOUR HANDS DOWN AND FORWARD AS YOU GO BACK.

STAY AND BREATHE.

EXHALE WHERE YOU ARE.

NOW RETURN TO CENTRE AND TAKE A REST.

DEEP BREATH IN.

HANDS TO THE THIRD EYE AND LIFT.

BREATHE OUT.

CIRCLE THE HANDS TO THE HEART.

JUST ONE MORE TIME.

WE'LL CONTINUE WITH THE SEQUENCE.

STARTS WITH CAT ROLLING.

INHALE, CAT LIFT.

EXHALE, CAT.

INHALE, CAT LIFT.

PREPARE FOR DOWN-DOG.

NOW LIFT THE TAIL AND PRESS THE HEELS DOWN.

INHALE, YOUR RIGHT KNEE FORWARD,

LIFTING THE LEFT LEG, AND EXHALE.

BRING THE LEFT TOE DOWN TO THE FLOOR

AS YOU BREATHE IN,

AND AS YOU BREATHE OUT,

LIFT THE CHEST, THE HEAD, THE LEG.

TRY AGAIN.

BREATHING IN, TOUCH DOWN, AND BREATHING OUT, LIFT.

STAY AND BREATHE.

THIS IS SUNBIRD LIFT POSE.

GOOD. RETURN TO CENTRE.

RETURN TO THE BREATHING.

RETURN TO YOUR BODY.

INHALE, THIRD EYE OPEN.

AND EXHALE.

PULL THE BELLY INTO THE SPINE AS THE HANDS TOUCH YOUR HEART.

ONE LAST TIME.

HERE WE GO.

CAT LIFT. BREATHE IN.

BREATHE OUT TO CAT POSE.

ONE MORE TIME, LIFTING THE TAIL.

AS YOU BREATHE IN, LIFT THE HEAD.

DOWN-FACED DOG NOW.

YOUR LEFT KNEE FORWARD FOR SUNBIRD LIFT.

EXHALE, LIFTING THE CHEST AND THE LEG.

BRING THE TOE DOWN TO THE FLOOR AS YOU BREATHE IN,

AND AS YOU BREATHE OUT, LIFT THE LEG.

TRY AGAIN.

BREATHING IN, RELEASE THE NECK, SOFT,

AND BREATHING OUT, LIFT.

STAY AND BREATHE.

PULL YOUR SHOULDERS AWAY FROM YOUR EARS,

AND PULL THE BELLY IN

TO FEEL THE STRENGTH OF THE BODY.

GOOD.

COME BACK TO CENTRE.

EXHALE, THE HANDS TO THE HEART FOR OUR BREATH-BODY LINK,

REGAINING THE COMPOSURE OF THE BREATH,

CALMING THE BODY.

ONE LAST TIME.

BREATHING IN...

BREATHING OUT.

CAT LIFT, INHALE.

EXHALE TO CAT.

INHALE TO CAT LIFT.

TUCK YOUR TOES.

EXHALE, DOWN-DOG.

NOW YOUR RIGHT KNEE FORWARD FOR SUNBIRD LIFT.

TURN TO THE LEFT, LIFTING THE LEFT ARM.

WE'LL CIRCLE THE ARM TO DEEPEN IN GATE POSE,

BREATHING IN.

AS YOU BREATHE OUT,

FIND A DIAGONAL LINE WITH THE ARM.

TRY AGAIN.

INHALE, CIRCLE... EXHALE, REACH.

WE'LL STAY IN GATE POSE AND BREATHE.

FEEL THE CHEST OPENING,

THE ARM LENGTHENING,

THE LEG REACHING DOWN INTO THE FLOOR.

EXCELLENT EFFORT, AND COMING BACK DOWN.

BREATH-BODY LINK.

INHALE, THIRD EYE OPEN.

EXHALE, HANDS TO THE HEART.

LAST TIME, BREATHING IN...

AND OUT.

LEFT SIDE NOW.

WE START WITH CAT ROLLING.

EXHALE TO CAT.

INHALE, CAT LIFT.

EXHALE TO DOWN-FACED DOG.

STRETCH THROUGH THE BODY.

NOW YOUR LEFT KNEE FORWARD.

TURNING TO THE RIGHT SIDE,

LIFTING THE RIGHT ARM TO GATE POSE.

CIRCLE THE ARM TO DEEPEN.

INHALE, EXHALE.

ONE MORE TIME.

CIRCLE THE ARM IN FRONT OF THE BODY.

NOW OPEN THE CHEST, AND STAY AND BREATHE.

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

GOOD.

AND RELEASE.

LET GO OF THE MIND.

LET THE BODY MOVE TO THE MUSIC OF THE BREATH.

BREATHING IN, LIFT,

AND OPEN THE HEART, THE THIRD EYE.

EXHALE.

WE'RE BACK ON THE RIGHT SIDE.

LET'S GO.

INHALE, CAT LIFT.

EXHALE, CAT.

BREATHING IN TO CAT LIFT...

AND NOW TO DOWN-FACED DOG.

YOUR RIGHT KNEE COMES FORWARD AS WE MIRROR YOU,

AND CHANGE TO GATE POSE, LIFTING THE LEFT ARM.

BRING THE HAND BACK TO THE FLOOR AND BOW, SUNBIRD BOW.

LET'S LEARN THIS.

LIFT THE BODY NOW, BREATHING IN,

AND AS YOU EXHALE,

BRING THE FOREHEAD BACK TO THE FLOOR,

LIFTING YOUR LEG.

NOW, TRY TO KEEP YOUR LEG HIGH AS YOU COME UP.

IT'S DIFFICULT.

EXHALE TO SUNBIRD BOW AND STAY,

KEEPING THE ELBOWS TUCKED INTO THE BODY

AND THE BELLY STRONG.

COME BACK TO CENTRE...

THE KNEES WALKING YOU BACK, AND HANDS COMING TO THE HEART.

INHALE...

AND EXHALE.

TRY AGAIN.

NOW LET'S GO.

REACH THE ARMS FORWARD FOR CAT ROLLING.

EXHALE TO CAT.

CAT LIFT TO PREPARE FOR DOWN-DOG.

BREATHE IN.

EXHALE TO DOWN-DOG.

LEFT KNEE FORWARD FOR SUNBIRD LIFT,

AND CHANGE TO GATE POSE,

LIFTING YOUR RIGHT ARM,

AND THEN REACHING OUT TO COME FORWARD AND DOWN

WITH THE RIGHT LEG LIFTED.

INHALE.

STRAIGHTEN THE ARMS AND LOOK UP.

AS YOU EXHALE,

KEEP THE ELBOWS BENDING IN TOWARDS THE BODY.

TRY AGAIN.

BREATHING IN, SHOULDERS BACK.

BREATHING OUT, KEEP THE SHOULDERS BACK.

STAY IN SUNBIRD BOW AND BREATHE.

VERY NICE. CHALLENGING POSE.

LET'S COME BACK TO CENTRE.

TUCK THE HANDS, ONE ON TOP OF THE OTHER,

AT THE HEART CENTRE,

AND BRING THE HANDS TO THE THIRD EYE.

OPEN.

EXHALE.

LAST TIME.

LET'S TRY AGAIN.

INHALE, CAT LIFT TO CAT.

NOW, ONCE AGAIN,

LIFT THE TAIL AND THE HEAD AS YOU BREATHE IN.

EXHALE TO DOWN-DOG.

RIGHT KNEE FORWARD.

INHALE, SUNBIRD LIFT.

EXHALE TO GATE.

NOW BREATHE IN TO SUNBIRD BOW, AND WE CONTINUE.

TUCK YOUR TOE

AND LIFT TO ONE-LEGGED DOWN-DOG.

NOW BRING THE WEIGHT FORWARD ONTO YOUR ARMS

AS YOU DROP THE BACK LEG,

AND NOW REACH BACK TO ONE-LEGGED DOWN-DOG.

TRY AGAIN. IT'S A CHALLENGE.

WEIGHT FORWARD AND WEIGHT BACK.

STRETCH THROUGH THE SIDES OF THE BODY

AND ALL THE WAY UP THROUGH THAT LEFT LEG.

STAY AND BREATHE.

AND RETURN TO CENTRE NOW,

WALKING BACK ON YOUR KNEES

AND REACHING THE HANDS TO THE HEART.

TAKE A BREAK, BREATHING WELL, BELLY INTO SPINE AS YOU EXHALE.

SOFT BELLY AS YOU BREATHE IN...

AND WE'LL CONTINUE HERE.

INHALE, CAT LIFT.

EXHALE, CAT.

CAT LIFT, BREATHING IN.

DOWN-DOG NOW.

LEFT KNEE FORWARD FOR SUNBIRD LIFT.

AND CHANGE TO GATE POSE, LIFTING YOUR RIGHT ARM.

SUNBIRD BOW.

TUCK THE BACK TOE.

LIFT THE WHOLE BODY.

REACH UP WITH THE TOES.

NOW BRING THE WEIGHT FORWARD AS YOU BREATHE IN

AND STRETCH BACK AS YOU BREATHE OUT.

TRY NOT TO LET THE BELLY DROP TOO MUCH

AS YOU COME FORWARD.

GOOD.

ONE-LEGGED DOWN-DOG,

STRETCHING THROUGH BOTH SIDES OF THE BODY,

PRESSING THE PALMS DOWN EVENLY...

AND RELEASE.

HANDS TO THE HEART CENTRE, AND HERE'S OUR LINK--

SOFTENING AS YOU LINK THE BREATH, THE BODY,

THE MIND, THE HEART.

AGAIN, BREATHING IN... AND OUT.

BREATHE IN.

REACH THE HANDS FORWARD TO CAT LIFT.

TUCK THE TAIL, TUCK THE CHIN TO CAT.

AGAIN.

CURVE THROUGH THE SPINE. INHALE.

DOWN-FACED DOG NOW.

EXHALE.

RIGHT KNEE FORWARD.

LIFT THE LEFT LEG.

NOW TURN TO THE LEFT FOR GATE POSE.

RETURN PARALLEL ARM DOWN FOR SUNBIRD BOW

AND ONE-LEGGED DOWN-DOG.

ONE BREATH.

INHALE, BACK TO CENTRE.

EXHALE, HANDS TO THE HEART.

THE WHOLE SEQUENCE, LAST TIME.

ONE BREATH PER MOVEMENT, LINKING THE POSES WITH BREATH.

INHALE, CAT LIFT...

TO CAT.

INHALE, CAT LIFT... TO DOWN-DOG.

BREATHE IN, LEFT KNEE FORWARD, SUNBIRD, LIFT.

BREATHE OUT TO GATE.

BREATHE IN, SUNBIRD BOW, FOREHEAD TO THE FLOOR.

BREATHE OUT, ONE-LEGGED DOWN-DOG. GO.

INHALE.

THE KNEES RETURN TO THE FLOOR.

EXHALE.

HANDS TO THE HEART,

AND WE'LL CLOSE HERE NOW, BOWING.

RESTING IN THE FIRST RELEASE POSE,

FEET APART AND THE KNEES TOGETHER

AND THE ARMS WRAPPED ACROSS THE CHEST.

NOW RELEASE THE ARMS

AND ALLOW THE KNEES TO FLOAT APART.

PRESS THE TAILBONE INTO THE FLOOR

AND LIFT YOUR BELLY, BREATHING IN.

AS YOU BREATHE OUT, PUSH THE BELLY DOWN,

FLATTENING THE BACK ON THE FLOOR.

INHALE.

LIFT THE HIPS UP, ROLLING INTO BRIDGE POSE,

AND EXHALE.

COME ROLLING DOWN.

AGAIN.

ROCK FORWARD, TAILBONE INTO THE FLOOR.

INHALE.

BELLY PRESSES DOWN.

EXHALE.

INHALE, ROLLING UP TO BRIDGE POSE,

AND EXHALE.

COME ROLLING DOWN.

LAST TIME, BREATHING IN, ROCKING FORWARD.

BREATHING OUT, PRESSING THE BELLY DOWN.

INHALING TO BRIDGE POSE,

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

INTERLACING THE FINGERS UNDERNEATH YOU

WITH THE SHOULDER BLADES TUCKED.

GOOD.

RELEASE THE ARMS,

SEPARATING THE SHOULDER BLADES WIDE.

KEEP THE TAILBONE TUCKED AS YOU COME DOWN...

ONE VERTEBRA AT A TIME.

NOW SEPARATE THE KNEES,

SOLES OF THE FEET TOGETHER

AND THE HANDS ON THE BELLY IN OM MUDRA.

BREATHE TO THE CENTRE OF THE MUDRA,

THE BELLY RISING AND FALLING WITH BREATH.

AND RELEASE.

DRAW YOUR KNEES INTO THE CHEST, HUGGING THE KNEES DOWN.

AND NOW HAMSTRING STRETCH.

RIGHT LEG IN THE AIR, FEELING THE BACK OF THE THIGH.

AS YOU LIFT THE HEAD,

DRAW THE LEG IN JUST A WEE LITTLE BIT,

AND THEN RELEASE THE OTHER LEG DOWN TO THE FLOOR,

RELAXING YOUR HEAD DOWN.

STAY AND BREATHE.

RELEASE TO KNEE-DOWN TWIST NOW,

FOLDING THE RIGHT KNEE OVER THE BODY.

BREATHE IN TO THE LOW BACK.

NOW THE RIGHT ANKLE ON THE LEFT KNEE,

THE RIGHT HAND BETWEEN THE LEGS,

MEETING THE LEFT HAND TO PULL THE KNEES DOWN GENTLY.

BREATHE INTO THE STRETCH.

SOFTEN INTO THE STRETCH.

GOOD, AND RELEASE.

LEFT LEG FOR HAMSTRING STRETCH NOW.

LIFTING THE HEAD, DRAWING THE LEG IN,

AND NOW STRETCH THE OPPOSITE LEG ALONG THE FLOOR

AND RETURN THE HEAD DOWN.

EXTEND THROUGH ALL POINTS OF THE BODY,

REACHING AND BREATHING...

AND RELEASE TO KNEE-DOWN TWIST, FOLDING THE KNEE OVER THE BODY.

RETURN TO YOUR BACK,

THE LEFT ANKLE ON THE RIGHT KNEE.

LEFT HAND BETWEEN THE LEGS,

MEETING THE RIGHT HAND TO PULL THE KNEES DOWN.

RELEASE NOW.

ALLOW THE LEGS TO SLIDE OUT.

OPEN THE PALMS, AND FEEL YOUR BODY SINKING.

LET ALL THE HEAVINESS IN THE BODY

FALL DOWN INTO THE FLOOR,

LEAVING THE BODY LIGHT...

CLEAR...

COOL...

PERFECTLY CALM.

AND NOW, WITH A BREATH, BEGIN TO COME BACK.

WIGGLE YOUR FINGERS AND YOUR TOES

AND BRING THE HANDS TOGETHER AND RUB THEM.

DRAW THE HANDS OVER THE EYES AND WASH THE FACE.

COMING BACK TO SIT NOW.

WITH THE HANDS IN DHYANA MUDRA,

THE RIGHT HAND UNDERNEATH THE LEFT,

WITH THE THUMBS TOUCHING VERY LIGHTLY,

FORMING AN OVAL,

LIFT YOUR CHEST AND DROP THE SHOULDERS.

AND WE'LL CLOSE OUR PRACTICE NOW WITH A BOW.

NAMASTE.