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1
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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 --> 00:00:39,793
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:39,827 --> 00:00:41,965
LET'S BEGIN WITH A WARM-UP,
13
00:00:42,000 --> 00:00:45,000
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:45,034 --> 00:00:47,586
AWAKENING WITH BREATH.
15
00:00:59,103 --> 00:01:01,551
WE'LL BEGIN THE WARM-UP
SITTING WITH THE LEGS EXTENDED.
16
00:01:01,586 --> 00:01:04,344
BRING THE HANDS BACK BEHIND YOU,
17
00:01:04,379 --> 00:01:06,310
BENDING THE ELBOWS,
18
00:01:06,344 --> 00:01:09,379
AND DRAWING THE CHIN
DOWN TO THE CHEST.
19
00:01:09,413 --> 00:01:10,965
GOOD. INHALE.
20
00:01:11,000 --> 00:01:13,034
FLEX YOUR FEET,
STRAIGHTEN THE ARMS,
21
00:01:13,068 --> 00:01:14,310
AND LIFT.
22
00:01:14,344 --> 00:01:15,793
EXHALE.
23
00:01:15,827 --> 00:01:19,620
RELAX THE FEET, BEND THE ELBOWS,
AND BRING THE CHIN DOWN.
24
00:01:19,655 --> 00:01:21,275
SAME THING AGAIN.
25
00:01:21,310 --> 00:01:24,068
EXHALE. CONTRACT.
26
00:01:24,103 --> 00:01:26,000
ONE LAST TIME.
27
00:01:26,034 --> 00:01:30,793
FLEX THE FEET AS YOU LIFT,
RELAX THE FEET AS YOU CONTRACT.
28
00:01:30,827 --> 00:01:31,862
GOOD.
29
00:01:31,896 --> 00:01:34,103
NOW LIFT THE CHEST,
30
00:01:34,137 --> 00:01:36,448
AND THIS TIME,
WALK THE HANDS FORWARD,
31
00:01:36,482 --> 00:01:39,310
AND RELEASE THE BUTTOCKS,
ROCKING SIDE TO SIDE.
32
00:01:39,344 --> 00:01:41,310
INHALE. LIFT THE ARMS.
33
00:01:41,344 --> 00:01:42,379
EXHALE, CONTRACT,
34
00:01:42,413 --> 00:01:45,241
FLEXING YOUR FEET,
ARMS FORWARD.
35
00:01:45,275 --> 00:01:46,517
NOW GO FORWARD
36
00:01:46,551 --> 00:01:49,448
WITH THE INDEX FINGERS
POINTING WAY IN FRONT OF YOU.
37
00:01:49,482 --> 00:01:51,965
EXHALE,
AND LIFT THE WHOLE PIECE UP.
38
00:01:52,000 --> 00:01:53,413
AGAIN.
39
00:01:53,448 --> 00:01:55,413
BREATHING IN, SHOULDERS DOWN.
40
00:01:55,448 --> 00:01:57,517
BREATHING OUT, CONTRACT.
41
00:01:57,551 --> 00:02:00,137
POINT THE TOES
AS YOU GO FORWARD,
42
00:02:00,172 --> 00:02:01,448
INHALE,
43
00:02:01,482 --> 00:02:04,068
AND EXHALE,
LIFT THE WHOLE PIECE UP.
44
00:02:04,103 --> 00:02:05,517
ONE LAST TRY.
45
00:02:05,551 --> 00:02:07,241
BREATHING IN.
46
00:02:07,275 --> 00:02:11,137
FLEX THE FEET AS YOU CONTRACT.
47
00:02:11,172 --> 00:02:12,517
POINT THE FEET
48
00:02:12,551 --> 00:02:14,862
AS YOU COME FORWARD
ON THE INHALE,
49
00:02:14,896 --> 00:02:17,034
AND EXHALE, LIFTING.
50
00:02:17,068 --> 00:02:19,758
WE'LL STAY AND BREATHE.
51
00:02:19,793 --> 00:02:23,896
NOW WE'LL TRY THE WHOLE SEQUENCE
IN ANOTHER POSTURE.
52
00:02:23,931 --> 00:02:25,655
RELEASE THE ARMS DOWN,
53
00:02:25,689 --> 00:02:27,965
AND BRING
THE SOLES OF THE FEET TOGETHER
54
00:02:28,000 --> 00:02:30,689
IN A WIDE BOUND ANGLE POSE.
55
00:02:30,724 --> 00:02:32,000
LET'S TRY.
56
00:02:32,034 --> 00:02:33,862
INHALE. LIFT THE ARMS.
57
00:02:33,896 --> 00:02:36,862
EXHALE. CONTRACT.
58
00:02:36,896 --> 00:02:39,137
FORWARD YOU GO ON THE INHALE,
59
00:02:39,172 --> 00:02:41,793
THE HEAD COMES
JUST BELOW THE ELBOWS,
60
00:02:41,827 --> 00:02:44,034
AND EXHALE, LIFTING UP.
61
00:02:44,068 --> 00:02:45,586
AGAIN.
62
00:02:45,620 --> 00:02:48,275
INHALE. SHOULDERS DOWN THE BACK.
63
00:02:48,310 --> 00:02:51,103
EXHALE. CONTRACT.
64
00:02:51,137 --> 00:02:52,482
INHALE.
65
00:02:52,517 --> 00:02:55,310
SHIVA MUDRA IS THE HAND POSTURE.
66
00:02:55,344 --> 00:02:57,517
EXHALE, COMING UP.
67
00:02:57,551 --> 00:03:00,000
PERFECT. ONE LAST TRY.
68
00:03:02,034 --> 00:03:03,241
EXHALE.
69
00:03:03,275 --> 00:03:04,931
DIP THE HEAD DOWN.
70
00:03:04,965 --> 00:03:06,931
NOW MOVE THE WEIGHT OF THE BODY
FORWARD
71
00:03:06,965 --> 00:03:08,482
AS YOU BREATHE IN,
72
00:03:08,517 --> 00:03:09,896
AND BREATHE OUT.
73
00:03:09,931 --> 00:03:11,379
LIFT.
74
00:03:11,413 --> 00:03:13,517
WE'LL STAY AND BREATHE.
75
00:03:13,551 --> 00:03:15,206
FEEL THE STRENGTH OF THE BODY,
76
00:03:15,241 --> 00:03:17,482
BUTTOCKS BONES PRESSING DOWN,
77
00:03:17,517 --> 00:03:19,413
LIFTING THROUGH THE SPINE.
78
00:03:19,448 --> 00:03:21,862
RELEASE, AND LET'S TRY IT
79
00:03:21,896 --> 00:03:25,655
WITH THE LEGS EXTENDED
TO THE SIDE.
80
00:03:25,689 --> 00:03:27,413
THE SAME SEQUENCE.
81
00:03:27,448 --> 00:03:29,034
BREATHING IN.
82
00:03:29,068 --> 00:03:30,758
CONTRACT BACK.
83
00:03:30,793 --> 00:03:32,620
NOW, CAREFUL AS YOU GO FORWARD.
84
00:03:32,655 --> 00:03:34,448
NOT TOO FAR.
85
00:03:34,482 --> 00:03:36,758
EXHALE. LIFT THE WHOLE PIECE UP.
86
00:03:36,793 --> 00:03:41,068
BREATHING IN,
SHOULDERS COME DOWN.
87
00:03:41,103 --> 00:03:44,655
BREATHING OUT, CONTRACT BACK.
88
00:03:44,689 --> 00:03:47,034
BREATHING IN, FORWARD,
89
00:03:47,068 --> 00:03:49,586
AND BREATHING OUT, LIFT UP.
90
00:03:49,620 --> 00:03:51,620
ONE LAST TRY.
91
00:03:51,655 --> 00:03:54,241
SHOULDERS DOWN THE BACK.
92
00:03:54,275 --> 00:03:58,034
NOW, AS YOU CONTRACT,
FEEL THE SHOULDERS WIDE.
93
00:03:58,068 --> 00:04:01,551
FORWARD,
HEAD JUST BELOW THE ELBOWS.
94
00:04:01,586 --> 00:04:04,827
KEEP THE HEAD BETWEEN THE ARMS
AS YOU LIFT.
95
00:04:04,862 --> 00:04:07,310
WE'LL STAY HERE AND BREATHE.
96
00:04:07,344 --> 00:04:09,758
EXTEND THROUGH ALL POINTS
OF THE BODY...
97
00:04:12,724 --> 00:04:15,068
AND RELEASE.
98
00:04:15,103 --> 00:04:16,448
BRING THE SOLES OF THE FEET
TOGETHER
99
00:04:16,482 --> 00:04:19,689
FOR BOUND ANGLE POSE.
100
00:04:19,724 --> 00:04:21,724
THE HANDS CLASP
UNDERNEATH THE FEET.
101
00:04:21,758 --> 00:04:23,689
LIFTING THE CHEST.
102
00:04:23,724 --> 00:04:27,000
DROPPING THE SHOULDERS.
103
00:04:27,034 --> 00:04:29,344
NOW LET'S
COME ONTO HANDS AND KNEES
104
00:04:29,379 --> 00:04:31,379
FOR SOME CAT ROLLING.
105
00:04:31,413 --> 00:04:35,862
AS YOU BREATHE IN,
LIFT YOUR TAIL AND THE HEAD.
106
00:04:35,896 --> 00:04:37,793
AS YOU BREATHE OUT,
107
00:04:37,827 --> 00:04:40,206
TUCK THE TAIL,
PRESS YOUR BONES DOWN,
108
00:04:40,241 --> 00:04:42,241
AND DROP THE HEAD.
109
00:04:42,275 --> 00:04:43,689
AGAIN.
110
00:04:43,724 --> 00:04:46,034
INHALE, CAT LIFT.
111
00:04:46,068 --> 00:04:47,965
EXHALE, CAT.
112
00:04:48,000 --> 00:04:50,000
AGAIN.
113
00:04:52,206 --> 00:04:53,862
THE LAST EXHALE TO CAT.
114
00:04:53,896 --> 00:04:55,724
WE'LL STAY AND BREATHE.
115
00:04:55,758 --> 00:04:58,000
KEEP LIFTING THE BELLY UP
INTO THE SPINE,
116
00:04:58,034 --> 00:05:01,655
WITH THE BACK OF THE NECK
RELEASED.
117
00:05:01,689 --> 00:05:02,827
GOOD.
118
00:05:02,862 --> 00:05:04,724
CHANGE TO CAT LIFT.
119
00:05:04,758 --> 00:05:08,413
NOW TRY TO RELAX
INTO THE SADDLE OF THE LOW BACK.
120
00:05:10,551 --> 00:05:13,896
GOOD,
AND RELEASE TO CHILD'S POSE.
121
00:05:13,931 --> 00:05:18,310
RELAX THE BACK OF THE NECK,
THE FOREHEAD DRAPING DOWN.
122
00:05:18,344 --> 00:05:20,586
RELEASE THE ARMS.
123
00:05:20,620 --> 00:05:23,379
ROLL UP INTO HERO'S POSE NOW,
124
00:05:23,413 --> 00:05:26,034
AND WE'LL CLOSE OUR WARM-UP,
125
00:05:26,068 --> 00:05:29,344
BRINGING THE HANDS
TO THE HEART CENTRE,
126
00:05:29,379 --> 00:05:31,551
AND BOWING.
127
00:05:31,586 --> 00:05:34,931
NAMASTE.
128
00:05:37,068 --> 00:05:39,896
WHEN WE COME BACK,
THE EARTH SERIES.
129
00:05:39,931 --> 00:05:42,482
STARTS AT THE BACK OF THE MAT,
KNEELING.
130
00:05:45,620 --> 00:05:48,482
OUR BREATH-BODY LINK
IS HEART OPENING.
131
00:05:48,517 --> 00:05:51,413
EXHALE.
DRAW THE HANDS INTO THE HEART.
132
00:05:51,448 --> 00:05:53,448
INHALE.
133
00:05:53,482 --> 00:05:55,896
OPEN THE ARMS, OPEN THE CHEST...
134
00:05:55,931 --> 00:05:57,931
AND EXHALE.
135
00:05:57,965 --> 00:06:01,172
AS YOU DRAW THE HANDS IN,
PULL THE BELLY IN.
136
00:06:01,206 --> 00:06:02,758
ONE MORE TIME.
137
00:06:02,793 --> 00:06:06,137
BREATHING IN, OPEN.
138
00:06:06,172 --> 00:06:08,379
BREATHING OUT, CLOSE.
139
00:06:08,413 --> 00:06:11,103
NOW LET'S BEGIN THE SEQUENCE.
140
00:06:11,137 --> 00:06:12,275
INHALE.
141
00:06:12,310 --> 00:06:14,241
REACH YOUR HANDS WAY FORWARD
ONTO THE MAT,
142
00:06:14,275 --> 00:06:16,000
TUCK YOUR TOES UNDER,
143
00:06:16,034 --> 00:06:17,965
AND EXHALE, LIFTING THE KNEES.
144
00:06:18,000 --> 00:06:19,758
PLANK POSE.
145
00:06:19,793 --> 00:06:21,310
BREATHING IN, BEND THE KNEES,
146
00:06:21,344 --> 00:06:25,689
AND IF YOU'RE STRONG,
EXHALE AND LIFT THE KNEES AGAIN.
147
00:06:25,724 --> 00:06:28,413
GOOD. ONE LAST TIME.
148
00:06:28,448 --> 00:06:31,896
BREATHING IN,
DRAW THE KNEES TO THE FLOOR,
149
00:06:31,931 --> 00:06:34,172
AND AS YOU EXHALE,
LIFT THE KNEES,
150
00:06:34,206 --> 00:06:36,172
DRAW YOUR SHOULDERS
AWAY FROM THE EARS,
151
00:06:36,206 --> 00:06:38,310
AND STAY AND BREATHE.
152
00:06:38,344 --> 00:06:42,344
PLANK POSE.
153
00:06:42,379 --> 00:06:43,551
GOOD.
154
00:06:43,586 --> 00:06:45,586
NOW RETURN TO CENTRE.
155
00:06:45,620 --> 00:06:47,689
RELEASE THE KNEES TO THE FLOOR,
156
00:06:47,724 --> 00:06:52,034
AND COME BACK ONTO YOUR HEELS,
DRAWING THE HANDS TO THE HEART.
157
00:06:52,068 --> 00:06:54,000
HEART OPENING.
158
00:06:54,034 --> 00:06:56,482
INHALE.
159
00:06:56,517 --> 00:07:00,758
SWING THE ARMS OPEN,
THE CHEST HIGH,
160
00:07:00,793 --> 00:07:06,068
AND AS YOU EXHALE,
SLOWLY DRAW THE HANDS BACK IN.
161
00:07:06,103 --> 00:07:07,482
AGAIN.
162
00:07:07,517 --> 00:07:09,896
BREATHING IN...
163
00:07:09,931 --> 00:07:12,724
AND BREATHING OUT.
164
00:07:12,758 --> 00:07:15,034
LET'S CONTINUE THE SEQUENCE.
165
00:07:15,068 --> 00:07:17,310
INHALE, REACH FORWARD,
166
00:07:17,344 --> 00:07:19,896
LIFT THE KNEES TO PLANK,
167
00:07:19,931 --> 00:07:22,413
AND THIS TIME,
GO ALL THE WAY DOWN.
168
00:07:22,448 --> 00:07:23,724
UNCURL THE TOES,
169
00:07:23,758 --> 00:07:26,689
AND PUSH UP
TO UPWARD-FACING DOG.
170
00:07:26,724 --> 00:07:28,862
LET'S LEARN THIS POSE.
171
00:07:28,896 --> 00:07:31,034
BEND THE ELBOWS,
172
00:07:31,068 --> 00:07:33,241
AND PULL THE ELBOWS
INTO THE BODY.
173
00:07:33,275 --> 00:07:35,448
GOOD.
174
00:07:35,482 --> 00:07:37,758
NOW, AS YOU LIFT,
TUCK YOUR TAILBONE,
175
00:07:37,793 --> 00:07:39,724
LIFTING THE CHEST.
176
00:07:39,758 --> 00:07:41,655
STRAIGHTEN THE ARMS.
177
00:07:41,689 --> 00:07:42,862
TRY AGAIN.
178
00:07:42,896 --> 00:07:45,413
INHALE, BENDING THE ELBOWS.
179
00:07:45,448 --> 00:07:48,896
PULL THE ELBOWS IN,
AND STRAIGHTEN THE ARMS.
180
00:07:48,931 --> 00:07:52,000
WE'LL STAY IN UPWARD-FACING DOG
AND BREATHE.
181
00:07:52,034 --> 00:07:54,827
KEEP LIFTING
FROM THE BACK OF THE SKULL,
182
00:07:54,862 --> 00:07:58,103
FREEING THE NECK.
183
00:07:58,137 --> 00:08:00,103
KEEP REACHING THE LEGS BACK.
184
00:08:00,137 --> 00:08:02,172
GOOD.
185
00:08:02,206 --> 00:08:04,827
RELEASE AND COME BACK
TO BREATH-BODY LINK,
186
00:08:04,862 --> 00:08:08,620
HEART OPENING.
187
00:08:16,482 --> 00:08:18,413
ONE LAST TIME.
188
00:08:18,448 --> 00:08:19,758
BREATHING IN,
189
00:08:19,793 --> 00:08:21,758
REACHING RIGHT TO THE ENDS
OF THE FINGERTIPS,
190
00:08:21,793 --> 00:08:24,827
AND EXHALE, DRAWING THE HANDS
TO THE HEART CENTRE,
191
00:08:24,862 --> 00:08:26,896
AND HERE WE GO.
192
00:08:26,931 --> 00:08:29,758
INHALE. HANDS COME WAY FORWARD.
193
00:08:29,793 --> 00:08:31,034
EXHALE.
194
00:08:31,068 --> 00:08:33,965
LIFT YOUR KNEES,
AND ALL THE WAY DOWN.
195
00:08:34,000 --> 00:08:37,310
INHALE TO UPWARD-FACING DOG,
196
00:08:37,344 --> 00:08:39,448
SHOULDERS LOW.
197
00:08:39,482 --> 00:08:40,758
NOW EXHALE.
198
00:08:40,793 --> 00:08:42,206
PUSH BACK TO CHILD'S POSE,
199
00:08:42,241 --> 00:08:44,482
THE SEAT COMING
ALL THE WAY BACK TO THE HEELS.
200
00:08:44,517 --> 00:08:46,482
GOOD.
201
00:08:46,517 --> 00:08:49,482
COME ONTO YOUR FOREARMS,
AND LIFT YOUR HEAD A WEE BIT,
202
00:08:49,517 --> 00:08:50,793
AND EXHALE.
203
00:08:50,827 --> 00:08:54,034
STRETCH BACK
INTO EXTENDED CHILD'S POSE.
204
00:08:54,068 --> 00:08:55,517
AGAIN.
205
00:08:55,551 --> 00:08:58,103
BREATHING IN, ONTO THE FOREARMS,
206
00:08:58,137 --> 00:09:01,068
AND BREATHING OUT
TO CHILD'S POSE
207
00:09:01,103 --> 00:09:02,931
TO REST.
208
00:09:02,965 --> 00:09:05,379
BREATHE.
209
00:09:05,413 --> 00:09:09,655
EXHALE WHERE YOU ARE,
210
00:09:09,689 --> 00:09:12,344
AND NOW COME ROLLING UP.
211
00:09:14,620 --> 00:09:17,931
BACK TO HANDS TO THE HEART
FOR OUR LINK,
212
00:09:17,965 --> 00:09:20,034
HEART OPENING.
213
00:09:20,068 --> 00:09:21,965
FEEL THE HEART CENTRE.
214
00:09:22,000 --> 00:09:24,724
OPENING THE WINDOWS,
OPENING THE DOORS,
215
00:09:24,758 --> 00:09:28,758
LETTING ALL THE LIGHT
COME INTO THE HEART.
216
00:09:28,793 --> 00:09:31,000
ONE LAST TIME.
217
00:09:31,034 --> 00:09:32,965
BREATHING IN...
218
00:09:34,931 --> 00:09:37,448
AND BREATHING OUT.
219
00:09:37,482 --> 00:09:39,724
NOW LET'S CONTINUE THE SEQUENCE.
220
00:09:39,758 --> 00:09:40,862
INHALE,
221
00:09:40,896 --> 00:09:43,827
REACH THE HANDS FORWARD
AND LIFT YOUR KNEES,
222
00:09:43,862 --> 00:09:46,758
AND EXHALE DOWN.
223
00:09:46,793 --> 00:09:48,517
BREATHING IN,
224
00:09:48,551 --> 00:09:51,965
PUSH THE ARMS STRAIGHT
WITH THE SHOULDERS LOW,
225
00:09:52,000 --> 00:09:55,379
AND BREATHING OUT
TO EXTENDED CHILD'S POSE.
226
00:09:55,413 --> 00:09:58,517
NOW, AS YOU INHALE,
COME BACK ONTO HANDS AND KNEES,
227
00:09:58,551 --> 00:10:00,689
WITH THE HEAD AND TAIL HIGH.
228
00:10:00,724 --> 00:10:04,068
EXHALE TO DOWN-FACE DOG,
LIFTING YOUR TAIL,
229
00:10:04,103 --> 00:10:06,586
DRAWING THE HEAD
JUST BETWEEN THE ARMS.
230
00:10:06,620 --> 00:10:09,965
NOW COME FORWARD,
LIFTING YOUR HEAD SLIGHTLY,
231
00:10:10,000 --> 00:10:12,620
AND AS YOU GO BACK,
PRESS THE PALMS DOWN,
232
00:10:12,655 --> 00:10:14,000
LIFTING THE TAIL HIGH.
233
00:10:14,034 --> 00:10:15,724
TRY ONCE AGAIN.
234
00:10:15,758 --> 00:10:18,103
BRING THE WEIGHT FORWARD,
235
00:10:18,137 --> 00:10:20,758
AND NOW BACK TO DOWN-FACE DOG.
236
00:10:20,793 --> 00:10:24,551
REACH THE HEELS DOWN.
STAY AND BREATHE.
237
00:10:24,586 --> 00:10:28,000
TRY TO KEEP THE TAIL
FANNING UPWARDS.
238
00:10:28,034 --> 00:10:30,310
VERY NICE...
239
00:10:30,344 --> 00:10:32,068
AND RELEASE.
240
00:10:32,103 --> 00:10:34,793
BRING YOUR KNEES
BACK TO THE FLOOR
241
00:10:34,827 --> 00:10:36,931
AND RETURN TO CENTRE.
242
00:10:36,965 --> 00:10:40,137
HEART OPENING LINK.
243
00:10:40,172 --> 00:10:43,620
INHALE, SWINGING ON BREATH...
244
00:10:46,482 --> 00:10:48,758
BELLY INTO SPINE...
245
00:10:50,241 --> 00:10:54,275
TAKING CARE,
TRUSTING THE BREATH.
246
00:10:56,275 --> 00:10:58,551
DRAW THE BELLY IN
AS THE HANDS COME IN,
247
00:10:58,586 --> 00:10:59,862
AND HERE WE GO.
248
00:10:59,896 --> 00:11:03,137
INHALE. REACH FORWARD.
249
00:11:03,172 --> 00:11:04,379
EXHALE.
250
00:11:04,413 --> 00:11:07,793
LIFT THE KNEES,
AND ALL THE WAY DOWN.
251
00:11:07,827 --> 00:11:11,137
INHALE TO UPWARD-FACING DOG...
252
00:11:11,172 --> 00:11:14,724
AND EXHALE BACK TO CHILD'S POSE.
253
00:11:17,137 --> 00:11:20,896
INHALE TO CAT LIFT,
PREPARING FOR DOWN-FACE DOG.
254
00:11:20,931 --> 00:11:23,275
TUCK THE TOES UNDER.
255
00:11:23,310 --> 00:11:25,620
EXHALE TO DOWN-FACE DOG.
256
00:11:25,655 --> 00:11:27,965
NOW TO UPWARD-FACING DOG.
257
00:11:28,000 --> 00:11:31,034
BRING THE WEIGHT FORWARD,
KNEES AND HIPS TO THE FLOOR.
258
00:11:31,068 --> 00:11:33,241
LIFT YOUR CHEST.
259
00:11:33,275 --> 00:11:35,310
NOW RELEASE THE FOREHEAD
DOWN TO THE FLOOR,
260
00:11:35,344 --> 00:11:38,000
AND WE'LL GO BACK TO CENTRE,
261
00:11:38,034 --> 00:11:42,448
AND REST, AND BREATHE.
262
00:11:42,482 --> 00:11:43,517
INHALE.
263
00:11:43,551 --> 00:11:45,862
REACH THE ARMS OPEN.
264
00:11:45,896 --> 00:11:48,034
FEEL THE HEART CENTRE.
265
00:11:48,068 --> 00:11:53,413
EXHALE WHERE YOU ARE,
FEELING THE WHOLE BODY.
266
00:11:53,448 --> 00:11:54,724
GOOD.
267
00:11:54,758 --> 00:11:56,586
ONE LAST RESTING BREATH...
268
00:11:59,172 --> 00:12:01,103
AND WE'LL CONTINUE THE SEQUENCE.
269
00:12:01,137 --> 00:12:02,620
HERE WE GO.
270
00:12:02,655 --> 00:12:05,931
BREATHING IN, REACH FORWARD.
271
00:12:05,965 --> 00:12:07,241
BREATHING OUT,
272
00:12:07,275 --> 00:12:10,448
FEEL THE STRENGTH OF THE BODY
AS YOU LOWER DOWN.
273
00:12:10,482 --> 00:12:14,068
BREATHING IN, EXTEND,
LIFT THE CHEST,
274
00:12:14,103 --> 00:12:18,172
AND EXHALE BACK TO CHILD'S POSE.
275
00:12:18,206 --> 00:12:20,551
RELAX THE HEAD.
276
00:12:20,586 --> 00:12:24,310
NOW LIFT THE HEAD. CAT LIFT.
277
00:12:24,344 --> 00:12:28,241
EXHALE TO DOWNWARD-FACING DOG.
278
00:12:28,275 --> 00:12:30,034
NOW SLOWLY TO UPWARD-FACING DOG.
279
00:12:30,068 --> 00:12:33,068
RIPPLE THROUGH THE SPINE.
280
00:12:33,103 --> 00:12:35,310
STRAIGHT ARMS.
281
00:12:35,344 --> 00:12:37,586
EXHALE, BRINGING THE FOREHEAD
TO THE FLOOR,
282
00:12:37,620 --> 00:12:39,586
AND WE'LL CONTINUE.
283
00:12:39,620 --> 00:12:43,758
REACH YOUR ARMS BACK BEHIND,
LIFTING THE ARMS AND THE LEGS.
284
00:12:43,793 --> 00:12:47,310
GOOD. BREATHING IN.
285
00:12:47,344 --> 00:12:50,275
RELAX THE FOREHEAD
DOWN TOWARDS THE FLOOR,
286
00:12:50,310 --> 00:12:51,586
AND AS YOU EXHALE,
287
00:12:51,620 --> 00:12:55,862
REACH THE ARMS AND THE LEGS BACK
AND LIFT.
288
00:12:55,896 --> 00:12:57,689
ONE MORE TRY.
289
00:12:57,724 --> 00:13:00,896
BREATHING IN.
290
00:13:00,931 --> 00:13:03,310
BREATHING OUT.
291
00:13:03,344 --> 00:13:05,310
THIS TIME WE'LL STAY.
292
00:13:05,344 --> 00:13:07,448
YOU MUST BREATHE.
293
00:13:07,482 --> 00:13:10,000
LOCUS POSE.
294
00:13:10,034 --> 00:13:12,034
VERY GOOD.
295
00:13:12,068 --> 00:13:14,551
NOW RELEASE BACK TO THE FLOOR,
296
00:13:14,586 --> 00:13:17,758
THIS TIME,
BRINGING YOUR HANDS FORWARD,
297
00:13:17,793 --> 00:13:23,068
PUSHING UP AND BACK
TO COME BACK TO CENTRE.
298
00:13:23,103 --> 00:13:25,448
HEART OPENING LINK.
299
00:13:25,482 --> 00:13:27,172
INHALE.
300
00:13:27,206 --> 00:13:32,000
RE-ESTABLISHING
THE COMPOSURE OF THE BREATH.
301
00:13:32,034 --> 00:13:34,931
AGAIN.
302
00:13:39,896 --> 00:13:41,517
HERE WE GO.
303
00:13:41,551 --> 00:13:43,172
TAKE THE WHOLE INHALE BREATH
304
00:13:43,206 --> 00:13:45,793
JUST TO REACH YOUR HANDS
FORWARD.
305
00:13:45,827 --> 00:13:49,000
NOW, AS YOU EXHALE,
LIFT THE KNEES AND LOWER DOWN.
306
00:13:49,034 --> 00:13:51,758
INHALE TO UPWARD-FACING DOG,
307
00:13:51,793 --> 00:13:55,344
TRYING TO STRAIGHTEN THE ARMS,
AND THE CHEST HIGH,
308
00:13:55,379 --> 00:13:57,758
AND EXHALE TO CHILD'S POSE,
309
00:13:57,793 --> 00:14:00,758
SEAT TO THE HEELS, HEAD DROPS.
310
00:14:00,793 --> 00:14:03,689
INHALE TO CAT LIFT,
311
00:14:03,724 --> 00:14:07,172
AND EXHALE TO DOWN-FACE DOG.
312
00:14:07,206 --> 00:14:12,310
INHALE TAKES YOU
TO UPWARD-FACING DOG,
313
00:14:12,344 --> 00:14:16,103
AND EXHALE,
FOREHEAD TO THE FLOOR.
314
00:14:16,137 --> 00:14:19,068
NOW TO THE LOCUS POSE.
315
00:14:19,103 --> 00:14:21,551
BREATHING IN,
LIFTING ARMS AND LEGS.
316
00:14:21,586 --> 00:14:26,310
BREATHING OUT,
HANDS COME FORWARD.
317
00:14:26,344 --> 00:14:27,689
NOW INHALE,
318
00:14:27,724 --> 00:14:29,379
PUSHING BACK
ONTO HANDS AND KNEES
319
00:14:29,413 --> 00:14:31,379
WITH YOUR HEAD LIFTED.
320
00:14:31,413 --> 00:14:35,206
AS YOU EXHALE, ROUND THE BACK,
LOOKING BETWEEN THE LEGS.
321
00:14:35,241 --> 00:14:37,379
GOOD. CAT ROLLING.
322
00:14:37,413 --> 00:14:40,896
INHALE TO CAT LIFT,
ARMS ARE STRAIGHT,
323
00:14:40,931 --> 00:14:43,965
AND AS YOU EXHALE,
PRESS THE PALMS DOWN,
324
00:14:44,000 --> 00:14:46,000
LOOKING BETWEEN THE LEGS.
325
00:14:46,034 --> 00:14:48,103
ONE LAST TIME.
326
00:14:48,137 --> 00:14:50,758
INHALE TO CAT LIFT,
327
00:14:50,793 --> 00:14:52,724
AND EXHALE TO CAT.
328
00:14:52,758 --> 00:14:54,241
GOOD.
329
00:14:54,275 --> 00:14:58,241
NOW TO RETURN TO CENTRE,
CAT LIFT, INHALE,
330
00:14:58,275 --> 00:15:03,413
AND EXHALE, ROLLING BACK,
AND SITTING IN HERO'S POSE.
331
00:15:03,448 --> 00:15:06,310
RESTING ON THE BREATH.
332
00:15:08,862 --> 00:15:12,000
EXHALE, BELLY INTO SPINE.
333
00:15:12,034 --> 00:15:15,724
INHALE, OPEN.
334
00:15:15,758 --> 00:15:17,896
EXHALE, DRAW THE HANDS IN,
335
00:15:17,931 --> 00:15:20,482
AND WE'LL TRY ADDING ON.
336
00:15:20,517 --> 00:15:24,310
INHALE, REACHING FORWARD.
337
00:15:24,344 --> 00:15:28,310
EXHALE, LIFTING THE KNEES,
STRONG BELLY.
338
00:15:28,344 --> 00:15:29,586
DOWN YOU GO.
339
00:15:29,620 --> 00:15:33,620
INHALE. UPWARD-FACING DOG.
340
00:15:33,655 --> 00:15:36,206
EXHALE. CHILD'S POSE.
341
00:15:38,965 --> 00:15:42,482
INHALE. CAT LIFT.
342
00:15:42,517 --> 00:15:48,034
EXHALE.
LONG, SLOW DOWNWARD-FACING DOG.
343
00:15:48,068 --> 00:15:49,241
INHALE.
344
00:15:49,275 --> 00:15:50,793
UPWARD-FACING DOG,
345
00:15:50,827 --> 00:15:53,758
HIPS TO THE FLOOR,
STRAIGHT ARMS.
346
00:15:53,793 --> 00:15:56,103
EXHALE.
BRING THE FOREHEAD DOWN.
347
00:15:56,137 --> 00:16:00,620
INHALE TO LOCUS POSE,
LIFTING THE WHOLE BODY.
348
00:16:00,655 --> 00:16:02,724
EXHALE.
349
00:16:02,758 --> 00:16:05,275
PREPARE WITH THE HANDS FORWARD.
350
00:16:05,310 --> 00:16:08,068
INHALE. CAT LIFT.
351
00:16:10,517 --> 00:16:13,172
EXHALE. CAT.
352
00:16:13,206 --> 00:16:17,137
ONE LAST TIME TO CAT LIFT,
BREATHING IN.
353
00:16:17,172 --> 00:16:19,931
NOW TO EXTENDED CHILD'S POSE.
354
00:16:19,965 --> 00:16:23,724
RELEASE THE SEAT BACK,
DROP THE HEAD,
355
00:16:23,758 --> 00:16:25,344
AND ROLL UP.
356
00:16:27,034 --> 00:16:29,068
NOW JUST ONE LINK,
357
00:16:29,103 --> 00:16:30,793
THEN WE'LL TRY
THE WHOLE SEQUENCE
358
00:16:30,827 --> 00:16:33,103
FOR THE LAST TIME.
359
00:16:33,137 --> 00:16:36,241
INHALE, OPEN.
360
00:16:36,275 --> 00:16:39,241
EXHALE, CLOSE.
361
00:16:39,275 --> 00:16:41,068
LET'S GIVE IT A TRY.
362
00:16:41,103 --> 00:16:43,724
BREATHING IN, REACH FORWARD.
363
00:16:43,758 --> 00:16:49,655
BREATHING OUT, LIFT THE KNEES,
AND LOWERING DOWN.
364
00:16:49,689 --> 00:16:52,310
INHALE. PRESS THE PALMS DOWN.
365
00:16:52,344 --> 00:16:55,758
LOWER THE SHOULDERS
AS YOU LIFT THE CHEST.
366
00:16:55,793 --> 00:16:58,689
BREATHING OUT TO CHILD'S POSE.
367
00:16:58,724 --> 00:17:00,206
RELAX THE SHOULDERS.
368
00:17:00,241 --> 00:17:03,000
INHALE. CAT LIFT.
369
00:17:03,034 --> 00:17:04,931
TUCK THE TOES UNDER.
370
00:17:04,965 --> 00:17:07,551
EXHALE. DOWN DOG.
371
00:17:07,586 --> 00:17:08,931
GOOD.
372
00:17:08,965 --> 00:17:10,793
BREATHING IN
TO UPWARD-FACING DOG,
373
00:17:10,827 --> 00:17:13,655
REACHING THROUGH THE CHEST.
374
00:17:13,689 --> 00:17:15,344
EXHALE.
375
00:17:15,379 --> 00:17:18,034
FOREHEAD KISSES THE FLOOR.
376
00:17:18,068 --> 00:17:21,137
INHALE. ARMS AND LEGS LIFT.
377
00:17:21,172 --> 00:17:23,241
EXHALE.
378
00:17:23,275 --> 00:17:25,689
RELEASE, WITH THE HANDS FORWARD.
379
00:17:25,724 --> 00:17:28,034
NOW LIFT YOUR TAIL HERE.
380
00:17:28,068 --> 00:17:30,620
INHALE. CAT LIFT.
381
00:17:30,655 --> 00:17:33,448
EXHALE TO CAT.
382
00:17:35,344 --> 00:17:37,275
INHALE TO CAT LIFT...
383
00:17:39,689 --> 00:17:42,241
AND RELEASE TO CHILD'S POSE
AS YOU EXHALE.
384
00:17:45,689 --> 00:17:49,655
ROLLING UP TO HERO'S POSE,
BREATHING IN.
385
00:17:49,689 --> 00:17:52,551
BREATHING OUT,
HANDS TO THE HEART.
386
00:17:52,586 --> 00:17:55,068
ONE LINK.
387
00:17:55,103 --> 00:17:57,172
OPEN.
388
00:17:57,206 --> 00:18:01,689
EXHALE, THE HANDS TO THE HEART,
389
00:18:01,724 --> 00:18:06,965
AND WE'LL CLOSE HERE
WITH A BOW.
390
00:18:07,000 --> 00:18:09,344
NAMASTE.
391
00:18:12,206 --> 00:18:14,896
NEXT IS RELAXATION AND SAVASANA.
392
00:18:18,344 --> 00:18:19,862
FIRST RELEASE POSE,
393
00:18:19,896 --> 00:18:21,241
LAYING ON YOUR BACK,
394
00:18:21,275 --> 00:18:23,758
WITH THE FEET APART
AND THE KNEES RESTING TOGETHER,
395
00:18:23,793 --> 00:18:26,448
AND THE ARMS
WRAPPED ACROSS THE CHEST.
396
00:18:26,482 --> 00:18:30,275
RELEASE YOUR ARMS DOWN
AND SEPARATE THE KNEES.
397
00:18:30,310 --> 00:18:33,379
LET'S DO FOUR-PART PELVIC TILT.
398
00:18:33,413 --> 00:18:34,724
INHALE.
399
00:18:34,758 --> 00:18:37,241
PRESS THE TAILBONE DOWN
AS YOU LIFT THE BELLY.
400
00:18:37,275 --> 00:18:39,551
NOW EXHALE.
YOU PRESS THE BELLY DOWN.
401
00:18:39,586 --> 00:18:41,862
PUSH YOUR FEET INTO THE FLOOR.
402
00:18:41,896 --> 00:18:45,551
INHALE, LIFT THE HIPS RIGHT UP,
403
00:18:45,586 --> 00:18:48,344
AND EXHALE, ROLLING DOWN SLOWLY.
404
00:18:48,379 --> 00:18:49,793
GOOD. AGAIN.
405
00:18:49,827 --> 00:18:51,068
TAILBONE TO THE FLOOR.
406
00:18:51,103 --> 00:18:53,724
AS YOU LIFT THE BELLY, INHALE.
407
00:18:53,758 --> 00:18:56,655
EXHALE. PRESS THE BELLY DOWN.
408
00:18:56,689 --> 00:18:59,206
UP TO BRIDGE POSE
AS YOU BREATHE IN,
409
00:18:59,241 --> 00:19:01,379
LIFTING THE HIPS,
410
00:19:01,413 --> 00:19:03,689
PUSHING THE KNEES FORWARD,
411
00:19:03,724 --> 00:19:05,482
AND THEN ROLL DOWN.
412
00:19:05,517 --> 00:19:06,862
LAST TIME.
413
00:19:06,896 --> 00:19:11,310
INHALE, ROCKING FORWARD,
TAILBONE TO THE FLOOR.
414
00:19:11,344 --> 00:19:12,448
EXHALE.
415
00:19:12,482 --> 00:19:14,000
TUCK THE TAILBONE.
416
00:19:14,034 --> 00:19:15,758
PRESS THE BELLY DOWN.
417
00:19:15,793 --> 00:19:18,103
NOW LIFT TO BRIDGE POSE.
418
00:19:18,137 --> 00:19:20,068
THIS TIME, WE'LL STAY.
419
00:19:20,103 --> 00:19:23,275
WALK THE SHOULDERS TOGETHER
UNDERNEATH THE BODY.
420
00:19:23,310 --> 00:19:25,862
INTERLACE THE FINGERS.
421
00:19:25,896 --> 00:19:28,172
PRESS YOUR KNEES FORWARD.
422
00:19:30,517 --> 00:19:31,482
GOOD.
423
00:19:31,517 --> 00:19:33,068
NOW RELEASE THE ARMS,
424
00:19:33,103 --> 00:19:37,241
AND COME ROLLING DOWN,
ONE VERTEBRA AT A TIME.
425
00:19:37,275 --> 00:19:39,482
BRING THE HANDS ONTO THE BELLY,
426
00:19:39,517 --> 00:19:44,068
SEPARATING THE KNEES,
THE SOLES OF THE FEET TOGETHER.
427
00:19:44,103 --> 00:19:46,034
BREATHING.
428
00:19:46,068 --> 00:19:49,000
SOFT BREATHING.
429
00:19:49,034 --> 00:19:52,551
NOW BRING THE KNEES
INTO THE CHEST.
430
00:19:52,586 --> 00:19:55,586
HUG THE KNEES,
WITH THE TAILBONE HEAVY.
431
00:19:57,758 --> 00:20:01,586
RELEASE TO HAMSTRING STRETCH
ON THE RIGHT SIDE,
432
00:20:01,620 --> 00:20:05,137
THE RIGHT LEG EXTENDED,
THE LEFT KNEE BENT.
433
00:20:05,172 --> 00:20:08,517
LIFT THE HEAD
AS YOU PULL THE LEG IN.
434
00:20:08,551 --> 00:20:11,068
NOW TRY TO KEEP THE LEG
WHERE IT IS
435
00:20:11,103 --> 00:20:13,965
AS YOU RELEASE THE OPPOSITE LEG
TO THE FLOOR.
436
00:20:14,000 --> 00:20:15,931
RELAX THE NECK.
437
00:20:15,965 --> 00:20:17,689
BREATHE.
438
00:20:20,965 --> 00:20:23,034
RELEASE TO KNEE-DOWN TWIST.
439
00:20:23,068 --> 00:20:26,448
LET THE RIGHT KNEE BEND
AND FOLD OVER THE BODY,
440
00:20:26,482 --> 00:20:29,689
LOOKING TO THE OPPOSITE SIDE,
441
00:20:29,724 --> 00:20:33,206
AND RETURN ONTO YOUR BACK,
442
00:20:33,241 --> 00:20:35,241
THE RIGHT ANKLE
ON THE LEFT KNEE,
443
00:20:35,275 --> 00:20:39,379
THE RIGHT HAND BETWEEN THE LEGS,
THE FINGERS INTERLACED.
444
00:20:39,413 --> 00:20:42,068
PULL THE KNEES DOWN GENTLY.
445
00:20:42,103 --> 00:20:44,068
BREATHE...
446
00:20:47,620 --> 00:20:51,103
AND RELEASE NOW
TO LEFT HAMSTRING STRETCH.
447
00:20:53,275 --> 00:20:55,068
LIFT THE HEAD UP,
448
00:20:55,103 --> 00:20:57,931
AND PULL THE LEG IN
A LITTLE BIT.
449
00:20:57,965 --> 00:21:01,448
LEAVE THE LEG WHERE IT IS,
BRING THE HEAD TO THE FLOOR,
450
00:21:01,482 --> 00:21:04,000
AND EXTEND THE OPPOSITE LEG.
451
00:21:04,034 --> 00:21:07,931
REACHING THROUGH BOTH LEGS NOW,
BREATHING.
452
00:21:07,965 --> 00:21:13,275
SOFTENING INTO THE TIGHT MUSCLES
AT THE BACK OF THE THIGH.
453
00:21:13,310 --> 00:21:16,206
RELEASE TO KNEE-DOWN TWIST,
454
00:21:16,241 --> 00:21:19,103
THE LEFT KNEE
FOLDING OVER THE BODY,
455
00:21:19,137 --> 00:21:22,655
LOOKING TO THE OPPOSITE SIDE.
456
00:21:22,689 --> 00:21:24,689
GOOD.
457
00:21:24,724 --> 00:21:26,137
NOW RELEASE,
458
00:21:26,172 --> 00:21:28,172
THE LEFT ANKLE
TO THE RIGHT KNEE,
459
00:21:28,206 --> 00:21:30,896
THE LEFT HAND BETWEEN THE LEGS,
460
00:21:30,931 --> 00:21:33,172
MEETING THE RIGHT HAND
ON TOP OF THE KNEE.
461
00:21:35,620 --> 00:21:37,103
GOOD...
462
00:21:37,137 --> 00:21:38,620
AND RELEASE.
463
00:21:38,655 --> 00:21:40,241
SLIDE THE LEGS OUT,
464
00:21:40,275 --> 00:21:43,758
AND LET THE FEET FALL OPEN.
465
00:21:43,793 --> 00:21:46,172
TURN THE PALMS UP,
466
00:21:46,206 --> 00:21:51,275
AND LET THE FINGERS CURL
AS YOU RELAX INTO THE PALMS.
467
00:21:51,310 --> 00:21:54,206
NOW SOFTEN THE BELLY,
468
00:21:54,241 --> 00:21:59,413
AND RELAX WAY INTO THE HIPS.
469
00:21:59,448 --> 00:22:03,137
RELAX THE BACK OF THE NECK
470
00:22:03,172 --> 00:22:05,965
AND THE FRONT OF THE THROAT.
471
00:22:06,000 --> 00:22:08,827
RELAX THE JAW,
472
00:22:08,862 --> 00:22:12,344
AND ALL THE MUSCLES OF THE FACE.
473
00:22:17,758 --> 00:22:21,206
NOW WITH ONE BREATH,
WAKE YOURSELF UP.
474
00:22:21,241 --> 00:22:23,310
RUB YOUR HANDS TOGETHER,
475
00:22:23,344 --> 00:22:26,517
AND PLACE THE HANDS
OVER THE EYES.
476
00:22:26,551 --> 00:22:29,517
WASH THE FACE,
477
00:22:29,551 --> 00:22:32,793
AND COME BACK TO SIT.
478
00:22:32,827 --> 00:22:36,103
WELCOMING THIS NEW BODY,
479
00:22:36,137 --> 00:22:39,103
THIS NEW BREATH...
480
00:22:39,137 --> 00:22:41,965
CLEAR, CALM...
481
00:22:42,000 --> 00:22:44,034
OPEN...
482
00:22:44,068 --> 00:22:46,586
FREE...
483
00:22:49,586 --> 00:22:51,000
AND WE'LL CLOSE NOW,
484
00:22:51,034 --> 00:22:56,448
DRAWING THE HANDS TO THE HEART,
AND BOWING.
485
00:22:56,482 --> 00:22:58,103
NAMASTE.
486
00:23:01,551 --> 00:23:03,241
BOWING TO THE TEACHING
487
00:23:03,275 --> 00:23:06,620
THAT LIES
DEEP WITHIN OUR HEARTS.
488
00:23:06,655 --> 00:23:09,724
THE TEACHING IS FORGIVENESS,
489
00:23:09,758 --> 00:23:13,034
AND FORGIVENESS STARTS
WITH OURSELVES.
490
00:23:30,517 --> 00:23:33,517
[♪♪♪]
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