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1
00:00:08,344 --> 00:00:09,896
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 --> 00:00:40,517
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,551 --> 00:00:42,620
LET'S BEGIN WITH A WARM-UP,
13
00:00:42,655 --> 00:00:45,068
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:45,103 --> 00:00:48,793
AWAKENING WITH BREATH.
15
00:00:59,172 --> 00:01:01,551
HERE'S OUR WARM-UP.
16
00:01:01,586 --> 00:01:03,517
DROP THE WEIGHT OF THE BODY.
17
00:01:03,551 --> 00:01:05,724
FEEL GROUNDED...
18
00:01:05,758 --> 00:01:08,068
CENTERED.
19
00:01:09,586 --> 00:01:12,448
REACH THE HANDS DOWN
INTO EXTENDED CHILD'S POSE,
20
00:01:12,482 --> 00:01:14,896
RELAXING THE FOREHEAD DOWN,
21
00:01:14,931 --> 00:01:16,896
AND LET'S BEGIN
WITH CAT SERIES ONE.
22
00:01:16,931 --> 00:01:19,931
INHALING, CAT TO CAT LIFT,
23
00:01:19,965 --> 00:01:23,310
EXHALING,
CAT BOW TO CHILD'S POSE.
24
00:01:23,344 --> 00:01:24,655
AGAIN.
25
00:01:24,689 --> 00:01:27,620
ONTO YOUR HANDS AND KNEES,
LIFT THE TAIL AND HEAD.
26
00:01:27,655 --> 00:01:30,103
NOW BOW FORWARD,
ELBOWS IN.
27
00:01:30,137 --> 00:01:32,724
PUSH UP,
AND BACK TO CHILD'S POSE.
28
00:01:32,758 --> 00:01:33,827
GOOD. LAST TIME.
29
00:01:33,862 --> 00:01:36,034
BREATHING IN,
CAT TO CAT LIFT.
30
00:01:36,068 --> 00:01:40,000
BREATHING OUT,
CAT BOW, CHILD'S POSE.
31
00:01:40,034 --> 00:01:42,482
STAY AND BREATHE.
32
00:01:42,517 --> 00:01:44,137
RELAX THE SHOULDERS.
33
00:01:44,172 --> 00:01:46,000
CAT SERIES TWO.
34
00:01:46,034 --> 00:01:47,448
HERE WE GO.
35
00:01:47,482 --> 00:01:51,655
INHALE, CAT TO CAT LIFT.
36
00:01:51,689 --> 00:01:55,689
EXHALE, TUCK THE TOES UNDER,
AND GO TO DOWN-FACED DOG.
37
00:01:55,724 --> 00:01:56,793
TRY AGAIN.
38
00:01:56,827 --> 00:01:58,034
LIFT THE HEELS.
39
00:01:58,068 --> 00:02:00,172
LOOK BETWEEN THE LEGS
AS YOU COME TO CAT.
40
00:02:00,206 --> 00:02:01,931
NOW THE TAIL IN AND LIFT.
41
00:02:01,965 --> 00:02:04,000
EXHALE, DOWN-DOG.
42
00:02:04,034 --> 00:02:05,137
LET'S TRY AGAIN.
43
00:02:05,172 --> 00:02:06,172
LIFT THE HEELS,
44
00:02:06,206 --> 00:02:08,413
INHALING CAT TO CAT LIFT,
45
00:02:08,448 --> 00:02:11,034
AND EXHALING,
TUCK THE TOES UNDER.
46
00:02:11,068 --> 00:02:13,827
LIFT THE TAIL
AND DROP THE HEELS.
47
00:02:13,862 --> 00:02:16,448
STAY IN DOWN-DOG FOR A BREATH.
48
00:02:16,482 --> 00:02:19,482
IN AND OUT.
49
00:02:20,931 --> 00:02:23,103
NOW TO CHILD'S POSE.
50
00:02:23,137 --> 00:02:25,137
BREATHE.
51
00:02:26,517 --> 00:02:28,517
LET'S TRY CAT SERIES THREE.
52
00:02:28,551 --> 00:02:31,275
COME UP ONTO HANDS AND KNEES
AS YOU BREATHE IN.
53
00:02:31,310 --> 00:02:33,482
KEEP YOUR ARMS STRAIGHT,
HIPS TO THE FLOOR,
54
00:02:33,517 --> 00:02:35,000
AND LIFT THE HEAD.
55
00:02:35,034 --> 00:02:36,517
EXHALE TO HALF LOCUST,
56
00:02:36,551 --> 00:02:37,586
LIFTING THE LEGS
57
00:02:37,620 --> 00:02:39,896
AS THE FOREHEAD
COMES TO THE FLOOR.
58
00:02:39,931 --> 00:02:42,275
BREATHE IN TO UPWARD-FACING DOG,
59
00:02:42,310 --> 00:02:43,862
STRAIGHT ARMS,
60
00:02:43,896 --> 00:02:46,000
AND BREATHING OUT
TO CHILD'S POSE.
61
00:02:46,034 --> 00:02:48,379
REPEAT CAT SERIES THREE.
62
00:02:48,413 --> 00:02:51,103
CAT TO UPWARD-FACING DOG.
63
00:02:51,137 --> 00:02:52,448
EXHALE.
64
00:02:52,482 --> 00:02:55,310
LENGTHEN THE BODY,
FOREHEAD TO THE FLOOR.
65
00:02:55,344 --> 00:02:57,103
BREATHING IN...
66
00:02:57,137 --> 00:02:58,793
UPWARD-FACING DOG.
67
00:02:58,827 --> 00:03:00,482
LIFT THE CHEST.
68
00:03:00,517 --> 00:03:03,344
BREATHING OUT, CHILD'S POSE.
69
00:03:03,379 --> 00:03:05,034
LAST TIME.
70
00:03:05,068 --> 00:03:07,413
INHALE, CAT TO UP-DOG.
71
00:03:07,448 --> 00:03:08,965
EXHALE.
72
00:03:09,000 --> 00:03:12,551
PULL THE BODY FORWARD
AS YOU LIFT THE LEGS.
73
00:03:12,586 --> 00:03:13,689
NOW BREATHE IN.
74
00:03:13,724 --> 00:03:17,103
LIFT THE CHEST AND BREATHE OUT.
75
00:03:17,137 --> 00:03:19,448
BUTTOCKS TO THE HEELS.
76
00:03:19,482 --> 00:03:21,137
RELAX THE SHOULDERS.
77
00:03:21,172 --> 00:03:23,586
REST AND BREATHE.
78
00:03:23,620 --> 00:03:26,103
NOW, CAT SERIES FOUR.
79
00:03:26,137 --> 00:03:30,206
COME ONTO YOUR FOREARMS
AND LOOK UP AS YOU BREATHE IN.
80
00:03:30,241 --> 00:03:33,103
STRAIGHTEN THE ARMS AND EXHALE.
81
00:03:33,137 --> 00:03:36,758
TUCK THE TAIL AND THE HEAD,
AND GO BACK TO CHILD'S POSE.
82
00:03:36,793 --> 00:03:38,344
AGAIN.
83
00:03:38,379 --> 00:03:40,931
INHALE, CAT BOW TO CAT LIFT.
84
00:03:40,965 --> 00:03:43,965
EXHALE, CAT TO CHILD.
85
00:03:45,517 --> 00:03:48,241
AGAIN. BREATHING IN...
86
00:03:48,275 --> 00:03:51,793
AND BREATHING OUT.
87
00:03:53,275 --> 00:03:56,620
TAKE A REST IN CHILD'S POSE.
88
00:03:58,000 --> 00:04:01,034
AND NOW ROLL UP TO HERO'S POSE.
89
00:04:01,068 --> 00:04:05,068
KEEP THE CHIN TUCKED IN
AND ROLL UP.
90
00:04:10,172 --> 00:04:13,310
AS YOU BREATHE IN,
BRING YOUR ARMS BACK BEHIND YOU.
91
00:04:13,344 --> 00:04:15,931
CLASP THE HANDS
AND LIFT THE ARMS.
92
00:04:15,965 --> 00:04:18,793
EXHALE, FOREHEAD TO THE FLOOR.
93
00:04:18,827 --> 00:04:20,655
LIFTING THE TAIL,
94
00:04:20,689 --> 00:04:24,551
ROLL UP ONTO THE TOP
OF THE HEAD.
95
00:04:24,586 --> 00:04:29,413
NOW LEAVE THE ARMS HIGH
AS YOU RELEASE THE SEAT DOWN,
96
00:04:29,448 --> 00:04:34,413
AND THEN RELAX THE SHOULDERS,
LETTING THE ARMS COME DOWN.
97
00:04:34,448 --> 00:04:37,482
BREATHE.
98
00:04:37,517 --> 00:04:39,689
RABBIT POSE.
99
00:04:39,724 --> 00:04:42,206
BRING THE HANDS ONTO THE HEELS.
100
00:04:42,241 --> 00:04:43,448
LIFT YOUR TAIL
101
00:04:43,482 --> 00:04:46,241
AND ROLL ONTO
THE TOP OF THE HEAD AGAIN.
102
00:04:46,275 --> 00:04:47,689
GOOD.
103
00:04:47,724 --> 00:04:50,517
RELEASE AND COME ROLLING UP
TO HERO'S POSE AGAIN.
104
00:04:50,551 --> 00:04:54,137
AND WE'LL FINISH
WITH HERO ROLLING.
105
00:04:54,172 --> 00:04:55,448
EXHALE DOWN.
106
00:04:55,482 --> 00:04:57,379
TUCK YOUR CHIN.
107
00:04:57,413 --> 00:05:00,172
INHALE, ROLL UP.
108
00:05:00,206 --> 00:05:01,620
REPEAT.
109
00:05:01,655 --> 00:05:04,379
EXHALE.
110
00:05:04,413 --> 00:05:08,344
INHALE, CURVING THE BACK
TO ROLL UP.
111
00:05:08,379 --> 00:05:10,310
WE'LL CLOSE OUR WARM-UP NOW.
112
00:05:10,344 --> 00:05:12,241
BRING THE HANDS
TO THE HEART CENTRE
113
00:05:12,275 --> 00:05:15,275
AND CLOSE, BOWING.
114
00:05:25,275 --> 00:05:28,448
OUR BREATH-BODY LINK
IS "THIRD EYE OPENING,"
115
00:05:28,482 --> 00:05:32,103
RETURNING HERE
BEFORE WE ADD NEW MATERIAL.
116
00:05:32,137 --> 00:05:34,655
THIRD EYE OPEN.
117
00:05:34,689 --> 00:05:37,482
EXHALE,
HANDS TO THE HEART CENTRE.
118
00:05:37,517 --> 00:05:39,172
ONE LAST TIME.
119
00:05:39,206 --> 00:05:41,000
BREATHING IN...
120
00:05:41,034 --> 00:05:43,413
AND BREATHING OUT.
121
00:05:43,448 --> 00:05:45,172
LET'S BEGIN.
122
00:05:45,206 --> 00:05:48,206
INHALE ONTO HANDS AND KNEES
IN CAT LIFT.
123
00:05:48,241 --> 00:05:49,931
CAT ROLLING--
124
00:05:49,965 --> 00:05:53,034
EXHALE, TUCK YOUR TAIL,
AND TUCK THE CHIN.
125
00:05:53,068 --> 00:05:54,241
AGAIN.
126
00:05:54,275 --> 00:05:56,482
BREATHING IN,
ROLLING THE SHOULDERS BACK.
127
00:05:56,517 --> 00:05:57,931
BREATHING OUT,
128
00:05:57,965 --> 00:06:00,172
PRESSING THE SHOULDER BLADES
APART.
129
00:06:00,206 --> 00:06:02,620
ONE LAST TIME, INHALE UP,
130
00:06:02,655 --> 00:06:06,000
AND EXHALE TO CAT POSE.
131
00:06:07,068 --> 00:06:08,034
GOOD.
132
00:06:08,068 --> 00:06:09,310
AND LIFTING THE HEAD
133
00:06:09,344 --> 00:06:11,655
AND RETURNING
BACK TO CENTRE NOW,
134
00:06:11,689 --> 00:06:13,827
BACK TO OUR BREATH-BODY LINK,
135
00:06:13,862 --> 00:06:15,862
THIRD EYE OPENING.
136
00:06:15,896 --> 00:06:16,655
INHALE UP.
137
00:06:16,689 --> 00:06:18,137
EXHALE.
138
00:06:18,172 --> 00:06:19,517
CIRCLE THE HANDS,
ONE ON TOP OF THE OTHER,
139
00:06:19,551 --> 00:06:21,724
AT THE HEART CENTRE.
140
00:06:21,758 --> 00:06:24,137
INHALE UP AND OPEN.
141
00:06:24,172 --> 00:06:25,137
EXHALE.
142
00:06:25,172 --> 00:06:26,689
CIRCLE THE HANDS.
143
00:06:26,724 --> 00:06:28,724
LAST TIME.
144
00:06:31,068 --> 00:06:33,310
EXHALE.
145
00:06:33,344 --> 00:06:34,551
GOOD.
146
00:06:34,586 --> 00:06:37,620
CAT LIFT AS YOU INHALE.
147
00:06:37,655 --> 00:06:40,448
EXHALE TO CAT POSE.
148
00:06:40,482 --> 00:06:44,034
NOW JUST ONCE MORE TO CAT LIFT,
149
00:06:44,068 --> 00:06:46,551
AND NOW TO DOWN-FACED DOG.
150
00:06:46,586 --> 00:06:48,620
TO LEARN THIS POSE,
151
00:06:48,655 --> 00:06:51,517
COME FORWARD SLIGHTLY
ON THE INHALE.
152
00:06:51,551 --> 00:06:54,000
AS YOU EXHALE, PRESS BACK,
LIFTING YOUR TAIL,
153
00:06:54,034 --> 00:06:56,413
AND SINKING YOUR HEELS
TOWARDS THE FLOOR.
154
00:06:56,448 --> 00:06:57,724
TRY AGAIN.
155
00:06:57,758 --> 00:07:00,551
INHALE FORWARD, AND EXHALE.
156
00:07:00,586 --> 00:07:03,758
PUSH YOUR HANDS DOWN AND FORWARD
AS YOU GO BACK.
157
00:07:03,793 --> 00:07:06,793
STAY AND BREATHE.
158
00:07:06,827 --> 00:07:08,965
EXHALE WHERE YOU ARE.
159
00:07:09,000 --> 00:07:12,517
NOW RETURN TO CENTRE
AND TAKE A REST.
160
00:07:15,103 --> 00:07:16,620
DEEP BREATH IN.
161
00:07:16,655 --> 00:07:19,965
HANDS TO THE THIRD EYE AND LIFT.
162
00:07:20,000 --> 00:07:21,655
BREATHE OUT.
163
00:07:21,689 --> 00:07:23,931
CIRCLE THE HANDS TO THE HEART.
164
00:07:23,965 --> 00:07:28,034
JUST ONE MORE TIME.
165
00:07:28,068 --> 00:07:30,137
WE'LL CONTINUE
WITH THE SEQUENCE.
166
00:07:30,172 --> 00:07:32,068
STARTS WITH CAT ROLLING.
167
00:07:32,103 --> 00:07:34,000
INHALE, CAT LIFT.
168
00:07:34,034 --> 00:07:37,517
EXHALE, CAT.
169
00:07:37,551 --> 00:07:39,758
INHALE, CAT LIFT.
170
00:07:39,793 --> 00:07:41,620
PREPARE FOR DOWN-DOG.
171
00:07:41,655 --> 00:07:45,034
NOW LIFT THE TAIL
AND PRESS THE HEELS DOWN.
172
00:07:45,068 --> 00:07:47,137
INHALE, YOUR RIGHT KNEE FORWARD,
173
00:07:47,172 --> 00:07:49,862
LIFTING THE LEFT LEG,
AND EXHALE.
174
00:07:49,896 --> 00:07:51,827
BRING THE LEFT TOE
DOWN TO THE FLOOR
175
00:07:51,862 --> 00:07:53,241
AS YOU BREATHE IN,
176
00:07:53,275 --> 00:07:54,896
AND AS YOU BREATHE OUT,
177
00:07:54,931 --> 00:07:57,931
LIFT THE CHEST, THE HEAD,
THE LEG.
178
00:07:57,965 --> 00:07:59,827
TRY AGAIN.
179
00:07:59,862 --> 00:08:04,344
BREATHING IN, TOUCH DOWN,
AND BREATHING OUT, LIFT.
180
00:08:04,379 --> 00:08:05,586
STAY AND BREATHE.
181
00:08:05,620 --> 00:08:09,000
THIS IS SUNBIRD LIFT POSE.
182
00:08:10,206 --> 00:08:12,896
GOOD. RETURN TO CENTRE.
183
00:08:12,931 --> 00:08:15,310
RETURN TO THE BREATHING.
184
00:08:15,344 --> 00:08:18,068
RETURN TO YOUR BODY.
185
00:08:18,103 --> 00:08:21,103
INHALE, THIRD EYE OPEN.
186
00:08:22,344 --> 00:08:23,827
AND EXHALE.
187
00:08:23,862 --> 00:08:27,206
PULL THE BELLY INTO THE SPINE
AS THE HANDS TOUCH YOUR HEART.
188
00:08:27,241 --> 00:08:30,000
ONE LAST TIME.
189
00:08:32,344 --> 00:08:33,551
HERE WE GO.
190
00:08:33,586 --> 00:08:35,517
CAT LIFT. BREATHE IN.
191
00:08:35,551 --> 00:08:38,896
BREATHE OUT TO CAT POSE.
192
00:08:38,931 --> 00:08:41,310
ONE MORE TIME, LIFTING THE TAIL.
193
00:08:41,344 --> 00:08:43,793
AS YOU BREATHE IN,
LIFT THE HEAD.
194
00:08:43,827 --> 00:08:45,965
DOWN-FACED DOG NOW.
195
00:08:46,000 --> 00:08:50,034
YOUR LEFT KNEE FORWARD
FOR SUNBIRD LIFT.
196
00:08:50,068 --> 00:08:52,965
EXHALE, LIFTING THE CHEST
AND THE LEG.
197
00:08:53,000 --> 00:08:56,172
BRING THE TOE DOWN TO THE FLOOR
AS YOU BREATHE IN,
198
00:08:56,206 --> 00:09:00,655
AND AS YOU BREATHE OUT,
LIFT THE LEG.
199
00:09:00,689 --> 00:09:02,103
TRY AGAIN.
200
00:09:02,137 --> 00:09:06,137
BREATHING IN,
RELEASE THE NECK, SOFT,
201
00:09:06,172 --> 00:09:08,172
AND BREATHING OUT, LIFT.
202
00:09:08,206 --> 00:09:09,758
STAY AND BREATHE.
203
00:09:09,793 --> 00:09:12,137
PULL YOUR SHOULDERS
AWAY FROM YOUR EARS,
204
00:09:12,172 --> 00:09:13,275
AND PULL THE BELLY IN
205
00:09:13,310 --> 00:09:15,965
TO FEEL THE STRENGTH
OF THE BODY.
206
00:09:16,000 --> 00:09:17,000
GOOD.
207
00:09:17,034 --> 00:09:19,241
COME BACK TO CENTRE.
208
00:09:19,275 --> 00:09:24,103
EXHALE, THE HANDS TO THE HEART
FOR OUR BREATH-BODY LINK,
209
00:09:24,137 --> 00:09:27,655
REGAINING THE COMPOSURE
OF THE BREATH,
210
00:09:27,689 --> 00:09:30,344
CALMING THE BODY.
211
00:09:30,379 --> 00:09:32,137
ONE LAST TIME.
212
00:09:32,172 --> 00:09:34,068
BREATHING IN...
213
00:09:34,103 --> 00:09:36,379
BREATHING OUT.
214
00:09:36,413 --> 00:09:39,000
CAT LIFT, INHALE.
215
00:09:39,034 --> 00:09:41,517
EXHALE TO CAT.
216
00:09:43,034 --> 00:09:45,310
INHALE TO CAT LIFT.
217
00:09:45,344 --> 00:09:46,620
TUCK YOUR TOES.
218
00:09:46,655 --> 00:09:49,034
EXHALE, DOWN-DOG.
219
00:09:49,068 --> 00:09:53,137
NOW YOUR RIGHT KNEE FORWARD
FOR SUNBIRD LIFT.
220
00:09:53,172 --> 00:09:56,862
TURN TO THE LEFT,
LIFTING THE LEFT ARM.
221
00:09:56,896 --> 00:10:00,000
WE'LL CIRCLE THE ARM
TO DEEPEN IN GATE POSE,
222
00:10:00,034 --> 00:10:01,379
BREATHING IN.
223
00:10:01,413 --> 00:10:02,517
AS YOU BREATHE OUT,
224
00:10:02,551 --> 00:10:04,517
FIND A DIAGONAL LINE
WITH THE ARM.
225
00:10:04,551 --> 00:10:06,517
TRY AGAIN.
226
00:10:06,551 --> 00:10:09,931
INHALE, CIRCLE...
EXHALE, REACH.
227
00:10:09,965 --> 00:10:12,482
WE'LL STAY IN GATE POSE
AND BREATHE.
228
00:10:12,517 --> 00:10:14,275
FEEL THE CHEST OPENING,
229
00:10:14,310 --> 00:10:15,655
THE ARM LENGTHENING,
230
00:10:15,689 --> 00:10:18,379
THE LEG REACHING DOWN
INTO THE FLOOR.
231
00:10:18,413 --> 00:10:22,413
EXCELLENT EFFORT,
AND COMING BACK DOWN.
232
00:10:25,275 --> 00:10:26,758
BREATH-BODY LINK.
233
00:10:26,793 --> 00:10:29,413
INHALE, THIRD EYE OPEN.
234
00:10:29,448 --> 00:10:33,206
EXHALE, HANDS TO THE HEART.
235
00:10:33,241 --> 00:10:35,896
LAST TIME, BREATHING IN...
236
00:10:35,931 --> 00:10:37,620
AND OUT.
237
00:10:37,655 --> 00:10:40,172
LEFT SIDE NOW.
238
00:10:40,206 --> 00:10:42,275
WE START WITH CAT ROLLING.
239
00:10:42,310 --> 00:10:44,655
EXHALE TO CAT.
240
00:10:46,137 --> 00:10:49,068
INHALE, CAT LIFT.
241
00:10:49,103 --> 00:10:51,379
EXHALE TO DOWN-FACED DOG.
242
00:10:51,413 --> 00:10:53,482
STRETCH THROUGH THE BODY.
243
00:10:53,517 --> 00:10:56,034
NOW YOUR LEFT KNEE FORWARD.
244
00:10:56,068 --> 00:10:57,862
TURNING TO THE RIGHT SIDE,
245
00:10:57,896 --> 00:11:01,000
LIFTING THE RIGHT ARM
TO GATE POSE.
246
00:11:01,034 --> 00:11:03,034
CIRCLE THE ARM TO DEEPEN.
247
00:11:03,068 --> 00:11:06,068
INHALE, EXHALE.
248
00:11:06,103 --> 00:11:08,172
ONE MORE TIME.
249
00:11:08,206 --> 00:11:10,448
CIRCLE THE ARM
IN FRONT OF THE BODY.
250
00:11:10,482 --> 00:11:14,000
NOW OPEN THE CHEST,
AND STAY AND BREATHE.
251
00:11:14,034 --> 00:11:19,000
THE OUTSIDE OF YOUR LEFT FOOT
IS PRESSING DOWN INTO THE FLOOR.
252
00:11:20,034 --> 00:11:21,827
GOOD.
253
00:11:21,862 --> 00:11:23,862
AND RELEASE.
254
00:11:23,896 --> 00:11:26,000
LET GO OF THE MIND.
255
00:11:26,034 --> 00:11:29,379
LET THE BODY MOVE
TO THE MUSIC OF THE BREATH.
256
00:11:29,413 --> 00:11:31,620
BREATHING IN, LIFT,
257
00:11:31,655 --> 00:11:34,793
AND OPEN THE HEART,
THE THIRD EYE.
258
00:11:34,827 --> 00:11:36,827
EXHALE.
259
00:11:40,275 --> 00:11:42,448
WE'RE BACK ON THE RIGHT SIDE.
260
00:11:42,482 --> 00:11:43,620
LET'S GO.
261
00:11:43,655 --> 00:11:45,931
INHALE, CAT LIFT.
262
00:11:45,965 --> 00:11:48,068
EXHALE, CAT.
263
00:11:48,103 --> 00:11:51,793
BREATHING IN TO CAT LIFT...
264
00:11:51,827 --> 00:11:54,689
AND NOW TO DOWN-FACED DOG.
265
00:11:54,724 --> 00:11:59,586
YOUR RIGHT KNEE COMES FORWARD
AS WE MIRROR YOU,
266
00:11:59,620 --> 00:12:04,068
AND CHANGE TO GATE POSE,
LIFTING THE LEFT ARM.
267
00:12:04,103 --> 00:12:08,206
BRING THE HAND BACK TO THE FLOOR
AND BOW, SUNBIRD BOW.
268
00:12:08,241 --> 00:12:10,310
LET'S LEARN THIS.
269
00:12:10,344 --> 00:12:13,034
LIFT THE BODY NOW, BREATHING IN,
270
00:12:13,068 --> 00:12:14,655
AND AS YOU EXHALE,
271
00:12:14,689 --> 00:12:16,896
BRING THE FOREHEAD
BACK TO THE FLOOR,
272
00:12:16,931 --> 00:12:18,965
LIFTING YOUR LEG.
273
00:12:19,000 --> 00:12:21,620
NOW, TRY TO KEEP YOUR LEG HIGH
AS YOU COME UP.
274
00:12:21,655 --> 00:12:23,310
IT'S DIFFICULT.
275
00:12:23,344 --> 00:12:26,620
EXHALE TO SUNBIRD BOW
AND STAY,
276
00:12:26,655 --> 00:12:28,620
KEEPING THE ELBOWS
TUCKED INTO THE BODY
277
00:12:28,655 --> 00:12:30,344
AND THE BELLY STRONG.
278
00:12:30,379 --> 00:12:32,103
COME BACK TO CENTRE...
279
00:12:32,137 --> 00:12:37,137
THE KNEES WALKING YOU BACK,
AND HANDS COMING TO THE HEART.
280
00:12:39,068 --> 00:12:42,137
INHALE...
281
00:12:42,172 --> 00:12:45,310
AND EXHALE.
282
00:12:45,344 --> 00:12:48,000
TRY AGAIN.
283
00:12:51,344 --> 00:12:53,137
NOW LET'S GO.
284
00:12:53,172 --> 00:12:56,275
REACH THE ARMS FORWARD
FOR CAT ROLLING.
285
00:12:56,310 --> 00:12:58,413
EXHALE TO CAT.
286
00:12:58,448 --> 00:13:01,344
CAT LIFT
TO PREPARE FOR DOWN-DOG.
287
00:13:01,379 --> 00:13:03,068
BREATHE IN.
288
00:13:03,103 --> 00:13:05,551
EXHALE TO DOWN-DOG.
289
00:13:05,586 --> 00:13:09,862
LEFT KNEE FORWARD
FOR SUNBIRD LIFT,
290
00:13:09,896 --> 00:13:11,758
AND CHANGE TO GATE POSE,
291
00:13:11,793 --> 00:13:13,310
LIFTING YOUR RIGHT ARM,
292
00:13:13,344 --> 00:13:16,931
AND THEN REACHING OUT
TO COME FORWARD AND DOWN
293
00:13:16,965 --> 00:13:19,482
WITH THE RIGHT LEG LIFTED.
294
00:13:19,517 --> 00:13:20,655
INHALE.
295
00:13:20,689 --> 00:13:22,551
STRAIGHTEN THE ARMS AND LOOK UP.
296
00:13:22,586 --> 00:13:24,758
AS YOU EXHALE,
297
00:13:24,793 --> 00:13:28,172
KEEP THE ELBOWS
BENDING IN TOWARDS THE BODY.
298
00:13:28,206 --> 00:13:29,931
TRY AGAIN.
299
00:13:29,965 --> 00:13:31,793
BREATHING IN, SHOULDERS BACK.
300
00:13:31,827 --> 00:13:34,655
BREATHING OUT,
KEEP THE SHOULDERS BACK.
301
00:13:34,689 --> 00:13:38,000
STAY IN SUNBIRD BOW AND BREATHE.
302
00:13:39,344 --> 00:13:41,310
VERY NICE. CHALLENGING POSE.
303
00:13:41,344 --> 00:13:44,517
LET'S COME BACK TO CENTRE.
304
00:13:45,965 --> 00:13:48,206
TUCK THE HANDS,
ONE ON TOP OF THE OTHER,
305
00:13:48,241 --> 00:13:50,172
AT THE HEART CENTRE,
306
00:13:50,206 --> 00:13:51,931
AND BRING THE HANDS
TO THE THIRD EYE.
307
00:13:51,965 --> 00:13:53,551
OPEN.
308
00:13:53,586 --> 00:13:55,413
EXHALE.
309
00:13:55,448 --> 00:13:57,965
LAST TIME.
310
00:14:01,689 --> 00:14:03,758
LET'S TRY AGAIN.
311
00:14:03,793 --> 00:14:07,137
INHALE, CAT LIFT TO CAT.
312
00:14:07,172 --> 00:14:09,310
NOW, ONCE AGAIN,
313
00:14:09,344 --> 00:14:12,137
LIFT THE TAIL AND THE HEAD
AS YOU BREATHE IN.
314
00:14:12,172 --> 00:14:15,793
EXHALE TO DOWN-DOG.
315
00:14:15,827 --> 00:14:18,655
RIGHT KNEE FORWARD.
316
00:14:18,689 --> 00:14:21,448
INHALE, SUNBIRD LIFT.
317
00:14:21,482 --> 00:14:23,862
EXHALE TO GATE.
318
00:14:23,896 --> 00:14:27,896
NOW BREATHE IN TO SUNBIRD BOW,
AND WE CONTINUE.
319
00:14:27,931 --> 00:14:29,137
TUCK YOUR TOE
320
00:14:29,172 --> 00:14:31,068
AND LIFT TO ONE-LEGGED DOWN-DOG.
321
00:14:31,103 --> 00:14:33,827
NOW BRING THE WEIGHT FORWARD
ONTO YOUR ARMS
322
00:14:33,862 --> 00:14:35,724
AS YOU DROP THE BACK LEG,
323
00:14:35,758 --> 00:14:38,517
AND NOW REACH BACK
TO ONE-LEGGED DOWN-DOG.
324
00:14:38,551 --> 00:14:40,068
TRY AGAIN. IT'S A CHALLENGE.
325
00:14:40,103 --> 00:14:43,793
WEIGHT FORWARD
AND WEIGHT BACK.
326
00:14:43,827 --> 00:14:45,827
STRETCH THROUGH
THE SIDES OF THE BODY
327
00:14:45,862 --> 00:14:48,344
AND ALL THE WAY UP
THROUGH THAT LEFT LEG.
328
00:14:48,379 --> 00:14:51,000
STAY AND BREATHE.
329
00:14:52,275 --> 00:14:54,655
AND RETURN TO CENTRE NOW,
330
00:14:54,689 --> 00:14:56,758
WALKING BACK ON YOUR KNEES
331
00:14:56,793 --> 00:15:00,206
AND REACHING THE HANDS
TO THE HEART.
332
00:15:00,241 --> 00:15:06,379
TAKE A BREAK, BREATHING WELL,
BELLY INTO SPINE AS YOU EXHALE.
333
00:15:06,413 --> 00:15:09,931
SOFT BELLY AS YOU BREATHE IN...
334
00:15:11,103 --> 00:15:13,103
AND WE'LL CONTINUE HERE.
335
00:15:13,137 --> 00:15:15,620
INHALE, CAT LIFT.
336
00:15:15,655 --> 00:15:18,482
EXHALE, CAT.
337
00:15:20,206 --> 00:15:23,137
CAT LIFT, BREATHING IN.
338
00:15:23,172 --> 00:15:25,551
DOWN-DOG NOW.
339
00:15:25,586 --> 00:15:29,413
LEFT KNEE FORWARD
FOR SUNBIRD LIFT.
340
00:15:30,896 --> 00:15:34,000
AND CHANGE TO GATE POSE,
LIFTING YOUR RIGHT ARM.
341
00:15:34,034 --> 00:15:36,965
SUNBIRD BOW.
342
00:15:37,000 --> 00:15:38,551
TUCK THE BACK TOE.
343
00:15:38,586 --> 00:15:40,206
LIFT THE WHOLE BODY.
344
00:15:40,241 --> 00:15:41,827
REACH UP WITH THE TOES.
345
00:15:41,862 --> 00:15:44,965
NOW BRING THE WEIGHT FORWARD
AS YOU BREATHE IN
346
00:15:45,000 --> 00:15:48,172
AND STRETCH BACK
AS YOU BREATHE OUT.
347
00:15:48,206 --> 00:15:50,241
TRY NOT TO
LET THE BELLY DROP TOO MUCH
348
00:15:50,275 --> 00:15:52,517
AS YOU COME FORWARD.
349
00:15:52,551 --> 00:15:53,827
GOOD.
350
00:15:53,862 --> 00:15:55,724
ONE-LEGGED DOWN-DOG,
351
00:15:55,758 --> 00:15:58,068
STRETCHING THROUGH BOTH SIDES
OF THE BODY,
352
00:15:58,103 --> 00:16:01,793
PRESSING THE PALMS DOWN
EVENLY...
353
00:16:01,827 --> 00:16:04,000
AND RELEASE.
354
00:16:05,482 --> 00:16:09,551
HANDS TO THE HEART CENTRE,
AND HERE'S OUR LINK--
355
00:16:09,586 --> 00:16:13,310
SOFTENING AS YOU LINK
THE BREATH, THE BODY,
356
00:16:13,344 --> 00:16:16,000
THE MIND, THE HEART.
357
00:16:16,034 --> 00:16:20,344
AGAIN, BREATHING IN... AND OUT.
358
00:16:22,068 --> 00:16:23,551
BREATHE IN.
359
00:16:23,586 --> 00:16:26,862
REACH THE HANDS FORWARD
TO CAT LIFT.
360
00:16:26,896 --> 00:16:29,965
TUCK THE TAIL,
TUCK THE CHIN TO CAT.
361
00:16:30,000 --> 00:16:31,241
AGAIN.
362
00:16:31,275 --> 00:16:33,586
CURVE THROUGH THE SPINE. INHALE.
363
00:16:33,620 --> 00:16:35,172
DOWN-FACED DOG NOW.
364
00:16:35,206 --> 00:16:36,965
EXHALE.
365
00:16:37,000 --> 00:16:38,344
RIGHT KNEE FORWARD.
366
00:16:38,379 --> 00:16:40,344
LIFT THE LEFT LEG.
367
00:16:40,379 --> 00:16:43,931
NOW TURN TO THE LEFT
FOR GATE POSE.
368
00:16:43,965 --> 00:16:47,551
RETURN PARALLEL ARM DOWN
FOR SUNBIRD BOW
369
00:16:47,586 --> 00:16:49,413
AND ONE-LEGGED DOWN-DOG.
370
00:16:49,448 --> 00:16:51,689
ONE BREATH.
371
00:16:51,724 --> 00:16:55,103
INHALE, BACK TO CENTRE.
372
00:16:55,137 --> 00:16:57,655
EXHALE, HANDS TO THE HEART.
373
00:16:57,689 --> 00:17:00,586
THE WHOLE SEQUENCE, LAST TIME.
374
00:17:00,620 --> 00:17:05,206
ONE BREATH PER MOVEMENT,
LINKING THE POSES WITH BREATH.
375
00:17:05,241 --> 00:17:09,689
INHALE, CAT LIFT...
376
00:17:09,724 --> 00:17:11,827
TO CAT.
377
00:17:11,862 --> 00:17:15,862
INHALE, CAT LIFT... TO DOWN-DOG.
378
00:17:17,862 --> 00:17:22,344
BREATHE IN, LEFT KNEE FORWARD,
SUNBIRD, LIFT.
379
00:17:22,379 --> 00:17:25,931
BREATHE OUT TO GATE.
380
00:17:25,965 --> 00:17:30,310
BREATHE IN, SUNBIRD BOW,
FOREHEAD TO THE FLOOR.
381
00:17:30,344 --> 00:17:34,172
BREATHE OUT,
ONE-LEGGED DOWN-DOG. GO.
382
00:17:34,206 --> 00:17:35,482
INHALE.
383
00:17:35,517 --> 00:17:37,103
THE KNEES RETURN TO THE FLOOR.
384
00:17:37,137 --> 00:17:38,517
EXHALE.
385
00:17:38,551 --> 00:17:40,275
HANDS TO THE HEART,
386
00:17:40,310 --> 00:17:44,310
AND WE'LL CLOSE HERE NOW,
BOWING.
387
00:18:02,310 --> 00:18:04,137
RESTING
IN THE FIRST RELEASE POSE,
388
00:18:04,172 --> 00:18:05,965
FEET APART
AND THE KNEES TOGETHER
389
00:18:06,000 --> 00:18:09,034
AND THE ARMS WRAPPED
ACROSS THE CHEST.
390
00:18:09,068 --> 00:18:11,655
NOW RELEASE THE ARMS
391
00:18:11,689 --> 00:18:14,620
AND ALLOW THE KNEES
TO FLOAT APART.
392
00:18:14,655 --> 00:18:17,413
PRESS THE TAILBONE
INTO THE FLOOR
393
00:18:17,448 --> 00:18:20,068
AND LIFT YOUR BELLY,
BREATHING IN.
394
00:18:20,103 --> 00:18:22,620
AS YOU BREATHE OUT,
PUSH THE BELLY DOWN,
395
00:18:22,655 --> 00:18:25,448
FLATTENING THE BACK
ON THE FLOOR.
396
00:18:25,482 --> 00:18:26,931
INHALE.
397
00:18:26,965 --> 00:18:30,586
LIFT THE HIPS UP,
ROLLING INTO BRIDGE POSE,
398
00:18:30,620 --> 00:18:32,034
AND EXHALE.
399
00:18:32,068 --> 00:18:33,655
COME ROLLING DOWN.
400
00:18:33,689 --> 00:18:35,034
AGAIN.
401
00:18:35,068 --> 00:18:37,620
ROCK FORWARD,
TAILBONE INTO THE FLOOR.
402
00:18:37,655 --> 00:18:39,172
INHALE.
403
00:18:39,206 --> 00:18:40,655
BELLY PRESSES DOWN.
404
00:18:40,689 --> 00:18:42,275
EXHALE.
405
00:18:42,310 --> 00:18:45,206
INHALE,
ROLLING UP TO BRIDGE POSE,
406
00:18:45,241 --> 00:18:46,896
AND EXHALE.
407
00:18:46,931 --> 00:18:48,586
COME ROLLING DOWN.
408
00:18:48,620 --> 00:18:53,758
LAST TIME, BREATHING IN,
ROCKING FORWARD.
409
00:18:53,793 --> 00:18:56,275
BREATHING OUT,
PRESSING THE BELLY DOWN.
410
00:18:56,310 --> 00:18:59,034
INHALING TO BRIDGE POSE,
411
00:18:59,068 --> 00:19:02,068
AND THIS TIME,
WE'LL STAY IN BRIDGE POSE,
412
00:19:02,103 --> 00:19:04,241
INTERLACING THE FINGERS
UNDERNEATH YOU
413
00:19:04,275 --> 00:19:08,172
WITH THE SHOULDER BLADES TUCKED.
414
00:19:09,344 --> 00:19:10,724
GOOD.
415
00:19:10,758 --> 00:19:12,724
RELEASE THE ARMS,
416
00:19:12,758 --> 00:19:15,551
SEPARATING THE SHOULDER BLADES
WIDE.
417
00:19:15,586 --> 00:19:18,827
KEEP THE TAILBONE TUCKED
AS YOU COME DOWN...
418
00:19:18,862 --> 00:19:22,000
ONE VERTEBRA AT A TIME.
419
00:19:24,034 --> 00:19:26,068
NOW SEPARATE THE KNEES,
420
00:19:26,103 --> 00:19:28,068
SOLES OF THE FEET TOGETHER
421
00:19:28,103 --> 00:19:32,379
AND THE HANDS ON THE BELLY
IN OM MUDRA.
422
00:19:32,413 --> 00:19:35,827
BREATHE TO THE CENTRE
OF THE MUDRA,
423
00:19:35,862 --> 00:19:40,344
THE BELLY RISING AND FALLING
WITH BREATH.
424
00:19:43,034 --> 00:19:44,793
AND RELEASE.
425
00:19:44,827 --> 00:19:49,137
DRAW YOUR KNEES INTO THE CHEST,
HUGGING THE KNEES DOWN.
426
00:19:49,172 --> 00:19:52,103
AND NOW HAMSTRING STRETCH.
427
00:19:52,137 --> 00:19:56,965
RIGHT LEG IN THE AIR,
FEELING THE BACK OF THE THIGH.
428
00:19:57,000 --> 00:19:59,172
AS YOU LIFT THE HEAD,
429
00:19:59,206 --> 00:20:01,551
DRAW THE LEG IN
JUST A WEE LITTLE BIT,
430
00:20:01,586 --> 00:20:04,896
AND THEN RELEASE THE OTHER LEG
DOWN TO THE FLOOR,
431
00:20:04,931 --> 00:20:06,827
RELAXING YOUR HEAD DOWN.
432
00:20:06,862 --> 00:20:09,862
STAY AND BREATHE.
433
00:20:11,965 --> 00:20:15,241
RELEASE TO KNEE-DOWN TWIST NOW,
434
00:20:15,275 --> 00:20:18,758
FOLDING THE RIGHT KNEE
OVER THE BODY.
435
00:20:18,793 --> 00:20:22,172
BREATHE IN TO THE LOW BACK.
436
00:20:22,206 --> 00:20:25,862
NOW THE RIGHT ANKLE
ON THE LEFT KNEE,
437
00:20:25,896 --> 00:20:28,413
THE RIGHT HAND BETWEEN THE LEGS,
438
00:20:28,448 --> 00:20:33,379
MEETING THE LEFT HAND
TO PULL THE KNEES DOWN GENTLY.
439
00:20:33,413 --> 00:20:37,068
BREATHE INTO THE STRETCH.
440
00:20:38,655 --> 00:20:41,931
SOFTEN INTO THE STRETCH.
441
00:20:45,551 --> 00:20:47,965
GOOD, AND RELEASE.
442
00:20:48,000 --> 00:20:51,482
LEFT LEG
FOR HAMSTRING STRETCH NOW.
443
00:20:52,517 --> 00:20:56,620
LIFTING THE HEAD,
DRAWING THE LEG IN,
444
00:20:56,655 --> 00:21:00,586
AND NOW STRETCH THE OPPOSITE LEG
ALONG THE FLOOR
445
00:21:00,620 --> 00:21:03,137
AND RETURN THE HEAD DOWN.
446
00:21:03,172 --> 00:21:05,793
EXTEND THROUGH ALL POINTS
OF THE BODY,
447
00:21:05,827 --> 00:21:09,275
REACHING AND BREATHING...
448
00:21:09,310 --> 00:21:14,310
AND RELEASE TO KNEE-DOWN TWIST,
FOLDING THE KNEE OVER THE BODY.
449
00:21:16,620 --> 00:21:18,241
RETURN TO YOUR BACK,
450
00:21:18,275 --> 00:21:20,931
THE LEFT ANKLE
ON THE RIGHT KNEE.
451
00:21:20,965 --> 00:21:23,344
LEFT HAND BETWEEN THE LEGS,
452
00:21:23,379 --> 00:21:27,379
MEETING THE RIGHT HAND
TO PULL THE KNEES DOWN.
453
00:21:29,068 --> 00:21:31,034
RELEASE NOW.
454
00:21:32,896 --> 00:21:35,275
ALLOW THE LEGS TO SLIDE OUT.
455
00:21:35,310 --> 00:21:42,482
OPEN THE PALMS,
AND FEEL YOUR BODY SINKING.
456
00:21:42,517 --> 00:21:45,137
LET ALL THE HEAVINESS
IN THE BODY
457
00:21:45,172 --> 00:21:48,413
FALL DOWN INTO THE FLOOR,
458
00:21:48,448 --> 00:21:51,793
LEAVING THE BODY LIGHT...
459
00:21:53,206 --> 00:21:55,896
CLEAR...
460
00:21:57,482 --> 00:21:59,310
COOL...
461
00:22:01,034 --> 00:22:04,172
PERFECTLY CALM.
462
00:22:09,000 --> 00:22:13,724
AND NOW, WITH A BREATH,
BEGIN TO COME BACK.
463
00:22:13,758 --> 00:22:17,413
WIGGLE YOUR FINGERS
AND YOUR TOES
464
00:22:17,448 --> 00:22:21,482
AND BRING THE HANDS TOGETHER
AND RUB THEM.
465
00:22:21,517 --> 00:22:27,000
DRAW THE HANDS OVER THE EYES
AND WASH THE FACE.
466
00:22:28,827 --> 00:22:33,482
COMING BACK TO SIT NOW.
467
00:22:33,517 --> 00:22:37,068
WITH THE HANDS
IN DHYANA MUDRA,
468
00:22:37,103 --> 00:22:40,068
THE RIGHT HAND
UNDERNEATH THE LEFT,
469
00:22:40,103 --> 00:22:42,551
WITH THE THUMBS TOUCHING
VERY LIGHTLY,
470
00:22:42,586 --> 00:22:45,482
FORMING AN OVAL,
471
00:22:45,517 --> 00:22:50,000
LIFT YOUR CHEST
AND DROP THE SHOULDERS.
472
00:22:53,620 --> 00:22:58,965
AND WE'LL CLOSE OUR PRACTICE NOW
WITH A BOW.
473
00:23:03,206 --> 00:23:05,896
NAMASTE.
31534
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