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.

BEGIN SITTING CROSS-LEGGED,

GROUNDING, CENTRING, BREATHING.

DRAW THE RIGHT HAND BACK BEHIND,

CROSS THE LEFT HAND OVER, AND TWIST,

AND REACHING UP NOW,

INHALE BREATH, LIFTING THE RIGHT ARM,

EXHALING DOWN DEEP INTO THE SIDE BEND...

AND RELEASE.

TWIST TO THE OTHER SIDE.

EXHALE, DEEPEN.

INHALE, LEFT ARM LIFTS...

AND EXHALE, OVER.

GOOD.

NOW PREPARE FOR BOAT POSE.

LIFT YOUR LEGS,

AND AS YOU EXTEND THE LEGS UPWARD,

KEEP YOUR CHEST HIGH AND THE SHOULDERS DOWN,

AND RELEASE,

CROSSING THE LEGS AND FOLDING FORWARD,

DRAPING THE HEAD DOWN TOWARDS THE FLOOR...

AND COMING UP,

AND WE'LL TRANSITION ONTO HANDS AND KNEES

FOR CAT ROLLING.

BREATHING IN, LIFT YOUR TAIL, LIFT THE HEAD,

AND AS YOU BREATHE OUT, TUCK YOUR TAIL,

PRESS YOUR PALMS DOWN, AND LOOK BETWEEN THE LEGS.

AGAIN.

INHALE TO CAT LIFT,

AND EXHALE TO CAT.

ONE LAST TIME.

BREATHING IN, SHOULDERS AWAY FROM THE EARS,

AND BREATHING OUT,

SHOULDERS WIDE AS THE HEAD DROPS.

HOLDING HERE.

CAT POSE.

NOW TO CAT LIFT,

LIFTING YOUR TAIL, LIFTING THE HEAD.

RELAX DOWN TO CHILD'S POSE.

WE'LL DO CAT SERIES TWO.

IF YOU DON'T KNOW IT, YOU CAN WATCH.

LET'S TRY.

BREATHING IN.

CAT TO CAT LIFT.

AS YOU EXHALE, DOWN-FACED DOG.

TRY AGAIN.

LIFT YOUR HEELS AND COME FORWARD.

CAT TO CAT LIFT.

NOW DOWN-FACED DOG WITH THE TAIL HIGH.

CAT TO CAT LIFT.

INHALE.

EXHALE TO DOWN DOG, AND WE'LL STAY AND BREATHE.

LENGTHENING, DEEPENING,

AND RELEASE TO CHILD'S POSE.

ROLL UP TO HERO'S POSE,

LIFTING YOUR CHEST AND DROPPING THE SHOULDERS,

AND BRING THE HANDS BACK BEHIND YOU,

INTERLACING THE FINGERS,

AND SQUEEZE THE SHOULDER BLADES TOGETHER

AS YOU LIFT YOUR CHEST.

EXHALE, FORWARD,

ROLLING ONTO THE TOP OF THE HEAD,

LIFTING YOUR TAIL,

AND NOW RELEASE OUT OF YOGA MUDRA,

AND COME BACK TO HERO'S POSE.

HERO ROLLING.

LIFT THE CHEST AS YOU EXHALE DOWN,

AND ROLL UP AS YOU BREATHE IN.

ONE LAST TIME.

EXHALING DOWN...

INHALE, ROLL UP...

AND WE'LL CLOSE HERE WITH A BOW...

AND WHEN WE COME BACK,

WE'LL DO A STANDING SEQUENCE

THAT BEGINS AT THE BACK OF THE MAT.

OUR BREATH-BODY LINK IS CALLED LOTUS LINK.

UNFURLING, LOTUS.

INHALE.

PALMS FACE OUT.

YOU CROSS THE WRISTS.

EXHALE.

FOLD INWARDS IN A CIRCLE TO RELEASE.

INHALING UP.

THIS TIME, BRING THE HANDS JUST TO THE HEART CENTRE,

AND WE'LL BEGIN.

INHALE.

REACH THE ARMS OPEN.

EXHALE, COMING DOWN INTO A CROUCH,

WITH THE HANDS AT THE THIRD EYE.

REACH THE HANDS FORWARD AS YOU LIFT THE HEELS.

AS YOU EXHALE,

SEE IF YOU CAN SINK THE HEELS ALL THE WAY TO THE FLOOR.

AGAIN.

BREATHING IN.

BREATHING OUT.

WE'LL STAY IN THE POSE NOW,

DROPPING THE TAIL.

GOOD, AND RELEASE.

BRING THE HANDS TO THE FLOOR, LIFT YOUR HIPS,

AND EXHALE.

DRAW THE HEAD DOWN.

INHALE.

COME ALL THE WAY UP TO STANDING.

LIFT YOUR CHEST.

PALMS TOUCH.

EXHALE.

CIRCLE THE HANDS TO THE HEART.

LOTUS LINK.

INHALE, CROSSING THE WRISTS.

EXHALE, UNFURLING.

FEELING THE BODY AT EASE IN THE MOVEMENT,

WITH BREATH.

LAST TIME.

INHALE UP AND CROSS, AND JUST TO THE HEART THIS TIME,

AND NOW REACH THE ARMS OPEN, INHALING.

AS YOU EXHALE, BEND THE KNEES, DROPPING THE SEAT RIGHT DOWN.

BRING THE HANDS DOWN BESIDE YOU,

AND EXTEND THE LEGS OUT, SITTING ON THE FLOOR.

NOW REACH THE ARMS UP.

INHALE.

LIFT THE CHEST.

AS YOU EXHALE,

DRAW THE BODY BACK IN A DIAGONAL.

INHALE TO VERTICAL.

EXHALE, FLAT BACK, DIAGONAL.

ONE MORE TIME.

BREATHING IN,

PRESS THE BUTTOCKS BONES DOWN TO FIND YOUR HEIGHT.

USE YOUR STOMACH MUSCLES TO GO TO DIAGONAL, FLAT BACK.

WE'LL STAY AND BREATHE.

REACHING THROUGH THE HEELS.

REACHING THROUGH THE ARMS.

NOW INHALE TO COME BACK TO VERTICAL,

AND EXHALE.

BRING THE HANDS DOWN TO BEND THE KNEES IN.

INHALING, LIFTING THE TAIL.

AS YOU EXHALE, RELAX THE HEAD DOWN.

FORWARD FOLD.

INHALE, UP,

PALMS TOUCH,

AND EXHALE.

CIRCLE THE HANDS TO NAMASTE.

BREATHING IN, LOTUS LINK.

DRAW THE HANDS IN TO GO OUT.

AGAIN.

WITHOUT JUDGING YOURSELF...

JUST EASY EFFORT.

LAST TIME.

INHALING UP,

HANDS JUST TO THE HEART THIS TIME,

AND LET'S CONTINUE.

REACH THE ARMS OUT, BREATHING IN.

FLOATING DOWN, BREATHING OUT.

BREATHING IN,

DRAW THE HANDS DOWN TO THE FLOOR,

AND EXHALE.

EXTEND THE LEGS.

INHALE.

REACH THE ARMS UP...

AND EXHALE.

LIFT THE WHOLE BODY TO GO BACK.

INHALE BACK TO VERTICAL.

EXHALE.

REACH THE ARMS BEHIND YOU FOR A DIAGONAL FORWARD FOLD.

INHALE, PREPARING FOR UPWARD-FACING PLANK.

EXHALE, LIFTING THE HIPS AS YOU PUSH THE TOES DOWN.

LET'S TRY AGAIN.

ARMS ARE EXTERNALLY ROTATED.

THE HANDS ARE FACING BACK.

ONE LAST TRY.

BREATHING OUT TO UPWARD-FACING PLANK.

TAKE CARE OF YOUR NECK.

IF YOU'RE UNSURE, FACE FORWARD.

GOOD, AND RELEASE OUT OF THE POSE,

FLEXING THE FEET AS YOU COME DOWN.

BENDING THE KNEES.

BREATHING IN, THE TAIL LIFTS.

BREATHING OUT.

DROP THE HEAD.

RELAX THE NECK.

NOW FLY UPWARDS ON THE INHALE BREATH.

TOUCH THE PALMS,

AND EXHALE, BACK TO LOTUS LINK.

THE HANDS FACE OUT AS YOU CROSS THE WRISTS,

AND UNFURL THE LOTUS FLOWER,

RETURNING TO CALM BEFORE WE ADD NEW POSES.

LAST TIME, BREATHING IN.

THIS TIME, JUST TO THE HEART AS YOU BREATHE OUT.

INHALE.

OPEN THE CHEST, OPEN THE ARMS,

AND EXHALE, FLOATING DOWN.

HANDS COME TO THE THIRD EYE.

INHALE.

REACH YOUR HANDS DOWN,

AND EXHALE.

EXTEND THE LEGS.

GOOD.

INHALE AND LIFT.

EXHALE, DIAGONAL FLAT BACK.

INHALE, VERTICAL.

EXHALE, DIAGONAL FORWARD FOLD.

INHALE.

THE HANDS ARE FACING BACKWARDS.

AS YOU EXHALE, LIFT UP INTO PLANK.

INHALE, LOWERING THE SEAT, FLEXING THE FEET.

EXHALE.

FORWARD FOLD ONCE AGAIN.

NOW LET'S TRY THE PLANK WITH THE FINGERS FACING FORWARD.

EXHALE. LIFT.

RETURN TO SITTING AS YOU BREATHE IN,

FLEXING THE FEET,

AND IF YOU'RE STRONG, TRY AGAIN,

POINTING THE TOES DOWN.

GOOD.

BREATHING IN, COME BACK TO SIT,

AND BREATHING OUT.

THIS TIME WE'LL STAY IN THE POSE.

IF YOU HAVE ANY PROBLEMS WITH YOUR ELBOWS OR SHOULDERS,

THEN JUST RETURN TO CENTRE.

GOOD.

NOW EVERYONE BACK TO CENTRE, BREATHING IN.

BREATHING OUT, BEND THE KNEES, USING YOUR HANDS TO PUSH OFF,

LIFTING YOUR TAIL, LIFTING YOUR HEAD,

AND EXHALE,

DRAPING THE HEAD DOWN TOWARDS THE KNEES.

INHALE, FLYING UPWARD, SLOW MOTION.

EXHALE.

CIRCLE THE HANDS TO THE HEART.

LOTUS LINK.

BREATHING IN.

UNFURLING AS YOU BREATHE OUT.

INHALING UP,

THIS TIME JUST TO THE HEART AS YOU EXHALE.

WE'LL CONTINUE THE SEQUENCE.

INHALE, OPEN.

EXHALE, BENDING THE KNEES, HANDS TO THE THIRD EYE.

INHALE.

BRING THE HANDS TO THE FLOOR NOW AND EXTEND THE LEGS.

GOOD.

BREATHING IN, LIFT THE ARMS.

EXHALE. DIAGONAL FLAT BACK.

INHALE. VERTICAL.

PALMS FACE ONE ANOTHER.

NOW EXHALE. DIAGONAL FORWARD FOLD.

BREATHING IN, PREPARE FOR PLANK.

BREATHING OUT, FIND THE POSE.

BREATHING IN, RELEASE,

AND FORWARD FOLD.

NOW THE HANDS FACE FORWARD FOR PLANK.

INHALE.

EXHALE.

GO FOR THE POSE.

GOOD.

INHALE, RETURN,

AND EXHALE.

REACH YOUR HANDS TOWARDS YOUR FEET

FOR A FULL FORWARD FOLD.

COME UP A LITTLE BIT AS YOU INHALE,

AND WE'LL DEEPEN ON THE EXHALE BREATH.

INHALE.

TRY TO LIFT YOUR CHEST HIGH,

AND KEEP THE CHEST HIGH

AS YOU COME FOR YOUR FORWARD FOLD.

STAY AND BREATHE,

THE TAILBONE BACK, THE HEELS FORWARD.

VERY NICE,

AND RELEASE.

BEND YOUR KNEES,

DRAWING THE SOLES OF THE FEET TO THE FLOOR.

PUSH THE HANDS DOWN INTO THE FLOOR

TO LIFT THE TAIL.

EXHALE. RELEASE THE HEAD.

BREATHING IN, LIFT YOUR CHEST.

TOUCH THE PALMS.

EXHALE. NAMASTE.

INHALE.

REACH THE ARMS UP WITH THE PALMS FACING OUT.

EXHALE, CROSSING AND UNFURLING,

AND THIS TIME, JUST TO THE HEART.

TO CONTINUE, INHALE, OPEN.

EXHALE.

HANDS TO THE THIRD EYE. CROUCH.

INHALE.

HANDS DOWN, LEGS EXTEND.

GOOD.

NOW REACHING UP, WITH BREATH.

EXHALE.

LIFT THE BELLY TO GO BACK.

BREATHING IN,

PRESS THE BUTTOCKS BONES DOWN TO FIND VERTICAL.

BREATHING OUT, DIAGONAL FORWARD FOLD.

INHALE, HANDS BACK FOR PLANK.

EXHALE.

TAKE CARE OF YOUR NECK AS YOU GO UP.

INHALE. RELEASE.

DIAGONAL FORWARD FOLD.

INHALE.

FINGERS FACE FORWARD FOR PLANK.

EXHALE.

FIND THE POSE.

GOOD.

RELEASE ON YOUR INHALE.

NOW THE FULL FORWARD FOLD, REACHING FOR THE FEET,

AND RELEASE.

WE'LL TRY BOUND ANGLE POSE,

WITH THE HANDS UNDERNEATH, BINDING.

INHALE.

LIFT YOUR KNEES SLIGHTLY AND LIFT YOUR CHEST,

AND AS YOU EXHALE, PRESS THE KNEES DOWN,

DROPPING YOUR SHOULDERS.

AGAIN.

LIFT THE KNEE.

PRESS THE KNEES DOWN AS YOU EXHALE.

PULL THE BELLY IN.

STAY AND BREATHE.

BOUND ANGLE POSE...

AND RELEASE.

PUSHING OFF...

INHALING, LIFTING THE TAIL,

AND EXHALE, DRAPING THE HEAD DOWN,

AND LIFTING.

INHALE, ALL THE WAY UP.

EXHALE.

HANDS TO THE HEART.

LOTUS LINK.

RESTING IN THE BREATH.

INHALING UP...

THIS TIME, UNFURLING JUST AT THE HEART CENTRE,

AND WE CONTINUE.

INHALE.

REACH THE ARMS WAY OPEN.

NOW GLIDING DOWN.

GOOD.

INHALE, HANDS TO THE FLOOR.

EXTEND THE LEGS.

EXHALE.

VERY NICE. INHALING UP.

EXHALE.

KEEP THE BACK FLAT AS YOU LIFT.

INHALE. FIND THE VERTICAL.

EXHALE. DIAGONAL FORWARD FOLD.

INHALE.

HANDS FACE BACK FOR PLANK.

EXHALE.

EXPRESS THE POSE.

INHALE.

FLEX THE FEET AS YOU COME OUT OF THE POSE.

EXHALE. DIAGONAL FLAT BACK.

HANDS ARE FACING FORWARD NOW.

UP YOU GO.

BREATHING IN, RELEASE THE POSE.

STRETCH YOUR HANDS FORWARD.

KEEP YOUR BACK AS FLAT AS YOU CAN.

CHEST IS LIFTED.

BOUND ANGLE POSE,

BREATHING IN, CENTRING THE BODY,

AND RELEASE OUT OF THE POSE,

DRAWING THE HANDS BEHIND, BRINGING THE FEET TO THE FLOOR.

INHALE.

LIFT THE TAIL.

EXHALE.

RELAX THE HEAD DOWN.

FLYING UPWARDS ON THE INHALE BREATH.

EXHALE, HANDS TO THE HEART.

ONE LOTUS LINK.

HANDS JUST TO THE HEART CENTRE,

AND WE'LL CLOSE HERE...

WITH A BOW.

NAMASTE.

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 INTO 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.

BREATHE.

RETURN TO YOUR BACK,

THE LEFT ANKLE ON THE RIGHT KNEE,

THE 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.

TO MEET YOURSELF FACE TO FACE WITHOUT EXPECTATION--

SUCH FREEDOM CAN EXIST.