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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 --> 00:00:40,000
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,034 --> 00:00:41,896
LET'S BEGIN WITH A WARM-UP,
13
00:00:41,931 --> 00:00:45,344
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:45,379 --> 00:00:47,931
AWAKENING WITH BREATH.
15
00:00:59,344 --> 00:01:01,068
HERE'S OUR WARM-UP.
16
00:01:01,103 --> 00:01:02,551
BEGIN SITTING CROSS-LEGGED,
17
00:01:02,586 --> 00:01:05,655
GROUNDING, CENTRING, BREATHING.
18
00:01:05,689 --> 00:01:08,206
DRAW THE RIGHT HAND BACK BEHIND,
19
00:01:08,241 --> 00:01:11,344
CROSS THE LEFT HAND OVER,
AND TWIST,
20
00:01:11,379 --> 00:01:13,862
AND REACHING UP NOW,
21
00:01:13,896 --> 00:01:16,275
INHALE BREATH,
LIFTING THE RIGHT ARM,
22
00:01:16,310 --> 00:01:20,034
EXHALING DOWN DEEP
INTO THE SIDE BEND...
23
00:01:21,965 --> 00:01:23,724
AND RELEASE.
24
00:01:23,758 --> 00:01:26,034
TWIST TO THE OTHER SIDE.
25
00:01:26,068 --> 00:01:27,793
EXHALE, DEEPEN.
26
00:01:27,827 --> 00:01:31,310
INHALE, LEFT ARM LIFTS...
27
00:01:31,344 --> 00:01:33,689
AND EXHALE, OVER.
28
00:01:36,965 --> 00:01:38,586
GOOD.
29
00:01:38,620 --> 00:01:41,137
NOW PREPARE FOR BOAT POSE.
30
00:01:41,172 --> 00:01:42,827
LIFT YOUR LEGS,
31
00:01:42,862 --> 00:01:44,724
AND AS YOU EXTEND THE LEGS
UPWARD,
32
00:01:44,758 --> 00:01:47,689
KEEP YOUR CHEST HIGH
AND THE SHOULDERS DOWN,
33
00:01:47,724 --> 00:01:49,689
AND RELEASE,
34
00:01:49,724 --> 00:01:52,620
CROSSING THE LEGS
AND FOLDING FORWARD,
35
00:01:52,655 --> 00:01:55,551
DRAPING THE HEAD DOWN
TOWARDS THE FLOOR...
36
00:01:57,310 --> 00:01:58,827
AND COMING UP,
37
00:01:58,862 --> 00:02:01,655
AND WE'LL TRANSITION
ONTO HANDS AND KNEES
38
00:02:01,689 --> 00:02:03,689
FOR CAT ROLLING.
39
00:02:03,724 --> 00:02:07,689
BREATHING IN,
LIFT YOUR TAIL, LIFT THE HEAD,
40
00:02:07,724 --> 00:02:11,448
AND AS YOU BREATHE OUT,
TUCK YOUR TAIL,
41
00:02:11,482 --> 00:02:14,482
PRESS YOUR PALMS DOWN,
AND LOOK BETWEEN THE LEGS.
42
00:02:14,517 --> 00:02:16,379
AGAIN.
43
00:02:16,413 --> 00:02:18,689
INHALE TO CAT LIFT,
44
00:02:18,724 --> 00:02:21,586
AND EXHALE TO CAT.
45
00:02:21,620 --> 00:02:23,551
ONE LAST TIME.
46
00:02:23,586 --> 00:02:26,482
BREATHING IN,
SHOULDERS AWAY FROM THE EARS,
47
00:02:26,517 --> 00:02:27,862
AND BREATHING OUT,
48
00:02:27,896 --> 00:02:30,206
SHOULDERS WIDE
AS THE HEAD DROPS.
49
00:02:30,241 --> 00:02:32,379
HOLDING HERE.
50
00:02:32,413 --> 00:02:36,310
CAT POSE.
51
00:02:36,344 --> 00:02:38,241
NOW TO CAT LIFT,
52
00:02:38,275 --> 00:02:41,241
LIFTING YOUR TAIL,
LIFTING THE HEAD.
53
00:02:41,275 --> 00:02:44,172
RELAX DOWN TO CHILD'S POSE.
54
00:02:44,206 --> 00:02:47,344
WE'LL DO CAT SERIES TWO.
55
00:02:47,379 --> 00:02:49,655
IF YOU DON'T KNOW IT,
YOU CAN WATCH.
56
00:02:49,689 --> 00:02:51,586
LET'S TRY.
57
00:02:51,620 --> 00:02:53,034
BREATHING IN.
58
00:02:53,068 --> 00:02:55,344
CAT TO CAT LIFT.
59
00:02:55,379 --> 00:02:58,206
AS YOU EXHALE, DOWN-FACED DOG.
60
00:02:58,241 --> 00:02:59,482
TRY AGAIN.
61
00:02:59,517 --> 00:03:01,241
LIFT YOUR HEELS
AND COME FORWARD.
62
00:03:01,275 --> 00:03:03,275
CAT TO CAT LIFT.
63
00:03:03,310 --> 00:03:05,724
NOW DOWN-FACED DOG
WITH THE TAIL HIGH.
64
00:03:05,758 --> 00:03:07,931
CAT TO CAT LIFT.
65
00:03:07,965 --> 00:03:09,517
INHALE.
66
00:03:09,551 --> 00:03:12,482
EXHALE TO DOWN DOG,
AND WE'LL STAY AND BREATHE.
67
00:03:12,517 --> 00:03:16,793
LENGTHENING, DEEPENING,
68
00:03:16,827 --> 00:03:19,793
AND RELEASE TO CHILD'S POSE.
69
00:03:19,827 --> 00:03:22,758
ROLL UP TO HERO'S POSE,
70
00:03:22,793 --> 00:03:25,931
LIFTING YOUR CHEST
AND DROPPING THE SHOULDERS,
71
00:03:25,965 --> 00:03:28,310
AND BRING THE HANDS
BACK BEHIND YOU,
72
00:03:28,344 --> 00:03:30,068
INTERLACING THE FINGERS,
73
00:03:30,103 --> 00:03:32,517
AND SQUEEZE
THE SHOULDER BLADES TOGETHER
74
00:03:32,551 --> 00:03:34,413
AS YOU LIFT YOUR CHEST.
75
00:03:34,448 --> 00:03:36,000
EXHALE, FORWARD,
76
00:03:36,034 --> 00:03:38,034
ROLLING
ONTO THE TOP OF THE HEAD,
77
00:03:38,068 --> 00:03:40,344
LIFTING YOUR TAIL,
78
00:03:40,379 --> 00:03:43,034
AND NOW RELEASE
OUT OF YOGA MUDRA,
79
00:03:43,068 --> 00:03:46,241
AND COME BACK TO HERO'S POSE.
80
00:03:46,275 --> 00:03:48,241
HERO ROLLING.
81
00:03:48,275 --> 00:03:51,862
LIFT THE CHEST
AS YOU EXHALE DOWN,
82
00:03:51,896 --> 00:03:56,551
AND ROLL UP AS YOU BREATHE IN.
83
00:03:56,586 --> 00:03:58,000
ONE LAST TIME.
84
00:03:58,034 --> 00:03:59,413
EXHALING DOWN...
85
00:04:01,413 --> 00:04:03,689
INHALE, ROLL UP...
86
00:04:11,172 --> 00:04:14,103
AND WE'LL CLOSE HERE
WITH A BOW...
87
00:04:21,482 --> 00:04:24,551
AND WHEN WE COME BACK,
88
00:04:24,586 --> 00:04:26,827
WE'LL DO A STANDING SEQUENCE
89
00:04:26,862 --> 00:04:30,000
THAT BEGINS
AT THE BACK OF THE MAT.
90
00:04:38,137 --> 00:04:41,448
OUR BREATH-BODY LINK
IS CALLED LOTUS LINK.
91
00:04:41,482 --> 00:04:44,206
UNFURLING, LOTUS.
92
00:04:44,241 --> 00:04:45,965
INHALE.
93
00:04:46,000 --> 00:04:47,275
PALMS FACE OUT.
94
00:04:47,310 --> 00:04:49,344
YOU CROSS THE WRISTS.
95
00:04:49,379 --> 00:04:50,620
EXHALE.
96
00:04:50,655 --> 00:04:53,172
FOLD INWARDS IN A CIRCLE
TO RELEASE.
97
00:04:53,206 --> 00:04:55,137
INHALING UP.
98
00:04:55,172 --> 00:04:58,034
THIS TIME, BRING THE HANDS
JUST TO THE HEART CENTRE,
99
00:04:58,068 --> 00:05:00,034
AND WE'LL BEGIN.
100
00:05:00,068 --> 00:05:01,241
INHALE.
101
00:05:01,275 --> 00:05:03,137
REACH THE ARMS OPEN.
102
00:05:03,172 --> 00:05:05,137
EXHALE, COMING DOWN
INTO A CROUCH,
103
00:05:05,172 --> 00:05:07,965
WITH THE HANDS AT THE THIRD EYE.
104
00:05:08,000 --> 00:05:12,344
REACH THE HANDS FORWARD
AS YOU LIFT THE HEELS.
105
00:05:12,379 --> 00:05:13,896
AS YOU EXHALE,
106
00:05:13,931 --> 00:05:16,655
SEE IF YOU CAN SINK THE HEELS
ALL THE WAY TO THE FLOOR.
107
00:05:16,689 --> 00:05:17,965
AGAIN.
108
00:05:18,000 --> 00:05:20,551
BREATHING IN.
109
00:05:20,586 --> 00:05:23,000
BREATHING OUT.
110
00:05:23,034 --> 00:05:25,034
WE'LL STAY IN THE POSE NOW,
111
00:05:25,068 --> 00:05:27,551
DROPPING THE TAIL.
112
00:05:27,586 --> 00:05:30,724
GOOD, AND RELEASE.
113
00:05:30,758 --> 00:05:34,034
BRING THE HANDS TO THE FLOOR,
LIFT YOUR HIPS,
114
00:05:34,068 --> 00:05:35,724
AND EXHALE.
115
00:05:35,758 --> 00:05:37,655
DRAW THE HEAD DOWN.
116
00:05:37,689 --> 00:05:39,034
INHALE.
117
00:05:39,068 --> 00:05:41,068
COME ALL THE WAY UP TO STANDING.
118
00:05:41,103 --> 00:05:42,862
LIFT YOUR CHEST.
119
00:05:42,896 --> 00:05:44,379
PALMS TOUCH.
120
00:05:44,413 --> 00:05:45,551
EXHALE.
121
00:05:45,586 --> 00:05:47,275
CIRCLE THE HANDS TO THE HEART.
122
00:05:47,310 --> 00:05:49,172
LOTUS LINK.
123
00:05:49,206 --> 00:05:53,172
INHALE, CROSSING THE WRISTS.
124
00:05:53,206 --> 00:05:55,862
EXHALE, UNFURLING.
125
00:05:55,896 --> 00:06:00,896
FEELING THE BODY AT EASE
IN THE MOVEMENT,
126
00:06:00,931 --> 00:06:02,758
WITH BREATH.
127
00:06:02,793 --> 00:06:05,034
LAST TIME.
128
00:06:05,068 --> 00:06:08,931
INHALE UP AND CROSS,
AND JUST TO THE HEART THIS TIME,
129
00:06:08,965 --> 00:06:13,413
AND NOW REACH THE ARMS OPEN,
INHALING.
130
00:06:13,448 --> 00:06:19,551
AS YOU EXHALE, BEND THE KNEES,
DROPPING THE SEAT RIGHT DOWN.
131
00:06:19,586 --> 00:06:22,482
BRING THE HANDS DOWN
BESIDE YOU,
132
00:06:22,517 --> 00:06:26,137
AND EXTEND THE LEGS OUT,
SITTING ON THE FLOOR.
133
00:06:26,172 --> 00:06:28,586
NOW REACH THE ARMS UP.
134
00:06:28,620 --> 00:06:30,103
INHALE.
135
00:06:30,137 --> 00:06:31,448
LIFT THE CHEST.
136
00:06:31,482 --> 00:06:32,965
AS YOU EXHALE,
137
00:06:33,000 --> 00:06:35,586
DRAW THE BODY BACK
IN A DIAGONAL.
138
00:06:35,620 --> 00:06:39,034
INHALE TO VERTICAL.
139
00:06:39,068 --> 00:06:42,310
EXHALE, FLAT BACK, DIAGONAL.
140
00:06:42,344 --> 00:06:43,931
ONE MORE TIME.
141
00:06:43,965 --> 00:06:45,206
BREATHING IN,
142
00:06:45,241 --> 00:06:47,896
PRESS THE BUTTOCKS BONES DOWN
TO FIND YOUR HEIGHT.
143
00:06:47,931 --> 00:06:51,689
USE YOUR STOMACH MUSCLES
TO GO TO DIAGONAL, FLAT BACK.
144
00:06:51,724 --> 00:06:53,758
WE'LL STAY AND BREATHE.
145
00:06:53,793 --> 00:06:56,137
REACHING THROUGH THE HEELS.
146
00:06:56,172 --> 00:06:57,793
REACHING THROUGH THE ARMS.
147
00:06:57,827 --> 00:07:02,275
NOW INHALE
TO COME BACK TO VERTICAL,
148
00:07:02,310 --> 00:07:03,448
AND EXHALE.
149
00:07:03,482 --> 00:07:05,931
BRING THE HANDS DOWN
TO BEND THE KNEES IN.
150
00:07:05,965 --> 00:07:08,931
INHALING, LIFTING THE TAIL.
151
00:07:08,965 --> 00:07:12,724
AS YOU EXHALE,
RELAX THE HEAD DOWN.
152
00:07:12,758 --> 00:07:14,482
FORWARD FOLD.
153
00:07:14,517 --> 00:07:16,827
INHALE, UP,
154
00:07:16,862 --> 00:07:20,000
PALMS TOUCH,
155
00:07:20,034 --> 00:07:21,344
AND EXHALE.
156
00:07:21,379 --> 00:07:23,586
CIRCLE THE HANDS TO NAMASTE.
157
00:07:23,620 --> 00:07:26,068
BREATHING IN, LOTUS LINK.
158
00:07:28,275 --> 00:07:31,448
DRAW THE HANDS IN
TO GO OUT.
159
00:07:32,896 --> 00:07:33,931
AGAIN.
160
00:07:33,965 --> 00:07:36,517
WITHOUT JUDGING YOURSELF...
161
00:07:36,551 --> 00:07:39,517
JUST EASY EFFORT.
162
00:07:39,551 --> 00:07:41,034
LAST TIME.
163
00:07:41,068 --> 00:07:42,586
INHALING UP,
164
00:07:42,620 --> 00:07:45,413
HANDS JUST TO THE HEART
THIS TIME,
165
00:07:45,448 --> 00:07:47,758
AND LET'S CONTINUE.
166
00:07:47,793 --> 00:07:50,206
REACH THE ARMS OUT,
BREATHING IN.
167
00:07:50,241 --> 00:07:54,586
FLOATING DOWN, BREATHING OUT.
168
00:07:54,620 --> 00:07:55,793
BREATHING IN,
169
00:07:55,827 --> 00:07:58,275
DRAW THE HANDS
DOWN TO THE FLOOR,
170
00:07:58,310 --> 00:07:59,344
AND EXHALE.
171
00:07:59,379 --> 00:08:01,206
EXTEND THE LEGS.
172
00:08:01,241 --> 00:08:02,586
INHALE.
173
00:08:02,620 --> 00:08:04,827
REACH THE ARMS UP...
174
00:08:04,862 --> 00:08:06,586
AND EXHALE.
175
00:08:06,620 --> 00:08:09,241
LIFT THE WHOLE BODY TO GO BACK.
176
00:08:11,275 --> 00:08:13,655
INHALE BACK TO VERTICAL.
177
00:08:13,689 --> 00:08:15,137
EXHALE.
178
00:08:15,172 --> 00:08:19,655
REACH THE ARMS BEHIND YOU
FOR A DIAGONAL FORWARD FOLD.
179
00:08:19,689 --> 00:08:24,103
INHALE, PREPARING
FOR UPWARD-FACING PLANK.
180
00:08:24,137 --> 00:08:28,000
EXHALE, LIFTING THE HIPS
AS YOU PUSH THE TOES DOWN.
181
00:08:28,034 --> 00:08:29,931
LET'S TRY AGAIN.
182
00:08:29,965 --> 00:08:32,275
ARMS ARE EXTERNALLY ROTATED.
183
00:08:32,310 --> 00:08:35,206
THE HANDS ARE FACING BACK.
184
00:08:35,241 --> 00:08:37,551
ONE LAST TRY.
185
00:08:37,586 --> 00:08:40,965
BREATHING OUT
TO UPWARD-FACING PLANK.
186
00:08:41,000 --> 00:08:43,275
TAKE CARE OF YOUR NECK.
187
00:08:43,310 --> 00:08:46,103
IF YOU'RE UNSURE, FACE FORWARD.
188
00:08:49,344 --> 00:08:51,241
GOOD, AND RELEASE
OUT OF THE POSE,
189
00:08:51,275 --> 00:08:54,586
FLEXING THE FEET
AS YOU COME DOWN.
190
00:08:54,620 --> 00:08:56,482
BENDING THE KNEES.
191
00:08:56,517 --> 00:09:00,827
BREATHING IN, THE TAIL LIFTS.
192
00:09:00,862 --> 00:09:02,517
BREATHING OUT.
193
00:09:02,551 --> 00:09:03,931
DROP THE HEAD.
194
00:09:03,965 --> 00:09:06,000
RELAX THE NECK.
195
00:09:06,034 --> 00:09:09,965
NOW FLY UPWARDS
ON THE INHALE BREATH.
196
00:09:10,000 --> 00:09:11,724
TOUCH THE PALMS,
197
00:09:11,758 --> 00:09:15,137
AND EXHALE,
BACK TO LOTUS LINK.
198
00:09:15,172 --> 00:09:19,689
THE HANDS FACE OUT
AS YOU CROSS THE WRISTS,
199
00:09:19,724 --> 00:09:23,517
AND UNFURL THE LOTUS FLOWER,
200
00:09:23,551 --> 00:09:28,758
RETURNING TO CALM
BEFORE WE ADD NEW POSES.
201
00:09:30,551 --> 00:09:33,344
LAST TIME, BREATHING IN.
202
00:09:33,379 --> 00:09:37,034
THIS TIME, JUST TO THE HEART
AS YOU BREATHE OUT.
203
00:09:37,068 --> 00:09:38,551
INHALE.
204
00:09:38,586 --> 00:09:41,344
OPEN THE CHEST, OPEN THE ARMS,
205
00:09:41,379 --> 00:09:43,413
AND EXHALE, FLOATING DOWN.
206
00:09:43,448 --> 00:09:46,689
HANDS COME TO THE THIRD EYE.
207
00:09:46,724 --> 00:09:47,862
INHALE.
208
00:09:47,896 --> 00:09:50,206
REACH YOUR HANDS DOWN,
209
00:09:50,241 --> 00:09:51,379
AND EXHALE.
210
00:09:51,413 --> 00:09:53,275
EXTEND THE LEGS.
211
00:09:53,310 --> 00:09:54,689
GOOD.
212
00:09:54,724 --> 00:09:57,793
INHALE AND LIFT.
213
00:09:57,827 --> 00:10:01,827
EXHALE, DIAGONAL FLAT BACK.
214
00:10:01,862 --> 00:10:05,310
INHALE, VERTICAL.
215
00:10:05,344 --> 00:10:09,448
EXHALE, DIAGONAL FORWARD FOLD.
216
00:10:09,482 --> 00:10:10,724
INHALE.
217
00:10:10,758 --> 00:10:13,068
THE HANDS ARE FACING BACKWARDS.
218
00:10:13,103 --> 00:10:15,172
AS YOU EXHALE,
LIFT UP INTO PLANK.
219
00:10:17,689 --> 00:10:21,482
INHALE, LOWERING THE SEAT,
FLEXING THE FEET.
220
00:10:21,517 --> 00:10:22,517
EXHALE.
221
00:10:22,551 --> 00:10:24,793
FORWARD FOLD ONCE AGAIN.
222
00:10:24,827 --> 00:10:28,827
NOW LET'S TRY THE PLANK
WITH THE FINGERS FACING FORWARD.
223
00:10:28,862 --> 00:10:31,448
EXHALE. LIFT.
224
00:10:33,724 --> 00:10:35,482
RETURN TO SITTING
AS YOU BREATHE IN,
225
00:10:35,517 --> 00:10:37,241
FLEXING THE FEET,
226
00:10:37,275 --> 00:10:39,344
AND IF YOU'RE STRONG,
TRY AGAIN,
227
00:10:39,379 --> 00:10:42,241
POINTING THE TOES DOWN.
228
00:10:42,275 --> 00:10:43,965
GOOD.
229
00:10:44,000 --> 00:10:46,586
BREATHING IN, COME BACK TO SIT,
230
00:10:46,620 --> 00:10:47,931
AND BREATHING OUT.
231
00:10:47,965 --> 00:10:50,241
THIS TIME
WE'LL STAY IN THE POSE.
232
00:10:50,275 --> 00:10:52,758
IF YOU HAVE ANY PROBLEMS
WITH YOUR ELBOWS OR SHOULDERS,
233
00:10:52,793 --> 00:10:56,103
THEN JUST RETURN TO CENTRE.
234
00:10:56,137 --> 00:10:58,000
GOOD.
235
00:10:58,034 --> 00:11:01,000
NOW EVERYONE BACK TO CENTRE,
BREATHING IN.
236
00:11:01,034 --> 00:11:06,620
BREATHING OUT, BEND THE KNEES,
USING YOUR HANDS TO PUSH OFF,
237
00:11:06,655 --> 00:11:09,137
LIFTING YOUR TAIL,
LIFTING YOUR HEAD,
238
00:11:09,172 --> 00:11:10,517
AND EXHALE,
239
00:11:10,551 --> 00:11:13,482
DRAPING THE HEAD
DOWN TOWARDS THE KNEES.
240
00:11:13,517 --> 00:11:18,379
INHALE, FLYING UPWARD,
SLOW MOTION.
241
00:11:18,413 --> 00:11:19,482
EXHALE.
242
00:11:19,517 --> 00:11:21,827
CIRCLE THE HANDS TO THE HEART.
243
00:11:21,862 --> 00:11:24,482
LOTUS LINK.
244
00:11:24,517 --> 00:11:26,620
BREATHING IN.
245
00:11:26,655 --> 00:11:29,620
UNFURLING AS YOU BREATHE OUT.
246
00:11:29,655 --> 00:11:32,620
INHALING UP,
247
00:11:32,655 --> 00:11:36,241
THIS TIME JUST TO THE HEART
AS YOU EXHALE.
248
00:11:36,275 --> 00:11:38,931
WE'LL CONTINUE THE SEQUENCE.
249
00:11:38,965 --> 00:11:41,068
INHALE, OPEN.
250
00:11:41,103 --> 00:11:45,206
EXHALE, BENDING THE KNEES,
HANDS TO THE THIRD EYE.
251
00:11:45,241 --> 00:11:47,068
INHALE.
252
00:11:47,103 --> 00:11:50,551
BRING THE HANDS TO THE FLOOR NOW
AND EXTEND THE LEGS.
253
00:11:52,758 --> 00:11:53,965
GOOD.
254
00:11:54,000 --> 00:11:56,448
BREATHING IN, LIFT THE ARMS.
255
00:11:56,482 --> 00:12:00,827
EXHALE. DIAGONAL FLAT BACK.
256
00:12:00,862 --> 00:12:03,310
INHALE. VERTICAL.
257
00:12:03,344 --> 00:12:05,758
PALMS FACE ONE ANOTHER.
258
00:12:05,793 --> 00:12:09,758
NOW EXHALE.
DIAGONAL FORWARD FOLD.
259
00:12:11,551 --> 00:12:14,724
BREATHING IN, PREPARE FOR PLANK.
260
00:12:14,758 --> 00:12:17,758
BREATHING OUT, FIND THE POSE.
261
00:12:17,793 --> 00:12:20,413
BREATHING IN, RELEASE,
262
00:12:20,448 --> 00:12:23,689
AND FORWARD FOLD.
263
00:12:23,724 --> 00:12:26,551
NOW THE HANDS FACE FORWARD
FOR PLANK.
264
00:12:26,586 --> 00:12:28,517
INHALE.
265
00:12:28,551 --> 00:12:29,827
EXHALE.
266
00:12:29,862 --> 00:12:31,862
GO FOR THE POSE.
267
00:12:31,896 --> 00:12:33,344
GOOD.
268
00:12:33,379 --> 00:12:36,000
INHALE, RETURN,
269
00:12:36,034 --> 00:12:37,310
AND EXHALE.
270
00:12:37,344 --> 00:12:39,034
REACH YOUR HANDS
TOWARDS YOUR FEET
271
00:12:39,068 --> 00:12:41,931
FOR A FULL FORWARD FOLD.
272
00:12:41,965 --> 00:12:45,241
COME UP A LITTLE BIT
AS YOU INHALE,
273
00:12:45,275 --> 00:12:48,655
AND WE'LL DEEPEN
ON THE EXHALE BREATH.
274
00:12:48,689 --> 00:12:50,137
INHALE.
275
00:12:50,172 --> 00:12:51,931
TRY TO LIFT YOUR CHEST HIGH,
276
00:12:51,965 --> 00:12:53,724
AND KEEP THE CHEST HIGH
277
00:12:53,758 --> 00:12:56,448
AS YOU COME
FOR YOUR FORWARD FOLD.
278
00:12:56,482 --> 00:12:58,241
STAY AND BREATHE,
279
00:12:58,275 --> 00:13:01,793
THE TAILBONE BACK,
THE HEELS FORWARD.
280
00:13:01,827 --> 00:13:03,965
VERY NICE,
281
00:13:04,000 --> 00:13:05,965
AND RELEASE.
282
00:13:06,000 --> 00:13:07,724
BEND YOUR KNEES,
283
00:13:07,758 --> 00:13:09,689
DRAWING THE SOLES OF THE FEET
TO THE FLOOR.
284
00:13:11,724 --> 00:13:13,655
PUSH THE HANDS
DOWN INTO THE FLOOR
285
00:13:13,689 --> 00:13:15,379
TO LIFT THE TAIL.
286
00:13:15,413 --> 00:13:19,206
EXHALE. RELEASE THE HEAD.
287
00:13:19,241 --> 00:13:22,448
BREATHING IN, LIFT YOUR CHEST.
288
00:13:22,482 --> 00:13:25,034
TOUCH THE PALMS.
289
00:13:25,068 --> 00:13:28,206
EXHALE. NAMASTE.
290
00:13:28,241 --> 00:13:29,620
INHALE.
291
00:13:29,655 --> 00:13:33,068
REACH THE ARMS UP
WITH THE PALMS FACING OUT.
292
00:13:33,103 --> 00:13:36,793
EXHALE, CROSSING AND UNFURLING,
293
00:13:36,827 --> 00:13:40,137
AND THIS TIME,
JUST TO THE HEART.
294
00:13:42,896 --> 00:13:46,000
TO CONTINUE, INHALE, OPEN.
295
00:13:48,206 --> 00:13:49,448
EXHALE.
296
00:13:49,482 --> 00:13:52,620
HANDS TO THE THIRD EYE. CROUCH.
297
00:13:52,655 --> 00:13:54,758
INHALE.
298
00:13:54,793 --> 00:13:57,620
HANDS DOWN, LEGS EXTEND.
299
00:13:59,758 --> 00:14:01,000
GOOD.
300
00:14:01,034 --> 00:14:04,413
NOW REACHING UP, WITH BREATH.
301
00:14:04,448 --> 00:14:05,413
EXHALE.
302
00:14:05,448 --> 00:14:06,931
LIFT THE BELLY TO GO BACK.
303
00:14:08,862 --> 00:14:10,206
BREATHING IN,
304
00:14:10,241 --> 00:14:13,103
PRESS THE BUTTOCKS BONES DOWN
TO FIND VERTICAL.
305
00:14:13,137 --> 00:14:15,482
BREATHING OUT,
DIAGONAL FORWARD FOLD.
306
00:14:15,517 --> 00:14:20,310
INHALE, HANDS BACK FOR PLANK.
307
00:14:20,344 --> 00:14:21,724
EXHALE.
308
00:14:21,758 --> 00:14:24,310
TAKE CARE OF YOUR NECK
AS YOU GO UP.
309
00:14:24,344 --> 00:14:27,103
INHALE. RELEASE.
310
00:14:27,137 --> 00:14:31,482
DIAGONAL FORWARD FOLD.
311
00:14:31,517 --> 00:14:32,965
INHALE.
312
00:14:33,000 --> 00:14:35,758
FINGERS FACE FORWARD FOR PLANK.
313
00:14:35,793 --> 00:14:37,344
EXHALE.
314
00:14:37,379 --> 00:14:39,551
FIND THE POSE.
315
00:14:39,586 --> 00:14:41,482
GOOD.
316
00:14:41,517 --> 00:14:43,655
RELEASE ON YOUR INHALE.
317
00:14:43,689 --> 00:14:48,137
NOW THE FULL FORWARD FOLD,
REACHING FOR THE FEET,
318
00:14:48,172 --> 00:14:50,344
AND RELEASE.
319
00:14:50,379 --> 00:14:52,137
WE'LL TRY BOUND ANGLE POSE,
320
00:14:52,172 --> 00:14:55,344
WITH THE HANDS UNDERNEATH,
BINDING.
321
00:14:55,379 --> 00:14:56,793
INHALE.
322
00:14:56,827 --> 00:14:59,482
LIFT YOUR KNEES SLIGHTLY
AND LIFT YOUR CHEST,
323
00:14:59,517 --> 00:15:01,827
AND AS YOU EXHALE,
PRESS THE KNEES DOWN,
324
00:15:01,862 --> 00:15:03,551
DROPPING YOUR SHOULDERS.
325
00:15:03,586 --> 00:15:05,068
AGAIN.
326
00:15:05,103 --> 00:15:07,172
LIFT THE KNEE.
327
00:15:07,206 --> 00:15:10,344
PRESS THE KNEES DOWN
AS YOU EXHALE.
328
00:15:10,379 --> 00:15:12,896
PULL THE BELLY IN.
329
00:15:12,931 --> 00:15:15,379
STAY AND BREATHE.
330
00:15:15,413 --> 00:15:18,000
BOUND ANGLE POSE...
331
00:15:20,206 --> 00:15:23,000
AND RELEASE.
332
00:15:23,034 --> 00:15:25,517
PUSHING OFF...
333
00:15:25,551 --> 00:15:29,655
INHALING, LIFTING THE TAIL,
334
00:15:29,689 --> 00:15:33,379
AND EXHALE,
DRAPING THE HEAD DOWN,
335
00:15:33,413 --> 00:15:36,275
AND LIFTING.
336
00:15:36,310 --> 00:15:39,758
INHALE, ALL THE WAY UP.
337
00:15:39,793 --> 00:15:41,448
EXHALE.
338
00:15:41,482 --> 00:15:43,620
HANDS TO THE HEART.
339
00:15:43,655 --> 00:15:45,551
LOTUS LINK.
340
00:15:48,758 --> 00:15:51,517
RESTING IN THE BREATH.
341
00:15:53,068 --> 00:15:55,103
INHALING UP...
342
00:15:55,137 --> 00:15:58,275
THIS TIME, UNFURLING
JUST AT THE HEART CENTRE,
343
00:15:58,310 --> 00:15:59,827
AND WE CONTINUE.
344
00:15:59,862 --> 00:16:00,896
INHALE.
345
00:16:00,931 --> 00:16:03,379
REACH THE ARMS WAY OPEN.
346
00:16:03,413 --> 00:16:06,620
NOW GLIDING DOWN.
347
00:16:06,655 --> 00:16:08,310
GOOD.
348
00:16:08,344 --> 00:16:10,103
INHALE, HANDS TO THE FLOOR.
349
00:16:10,137 --> 00:16:11,965
EXTEND THE LEGS.
350
00:16:12,000 --> 00:16:14,448
EXHALE.
351
00:16:14,482 --> 00:16:18,310
VERY NICE. INHALING UP.
352
00:16:18,344 --> 00:16:19,724
EXHALE.
353
00:16:19,758 --> 00:16:22,862
KEEP THE BACK FLAT AS YOU LIFT.
354
00:16:22,896 --> 00:16:27,310
INHALE. FIND THE VERTICAL.
355
00:16:27,344 --> 00:16:31,275
EXHALE. DIAGONAL FORWARD FOLD.
356
00:16:31,310 --> 00:16:32,724
INHALE.
357
00:16:32,758 --> 00:16:35,448
HANDS FACE BACK FOR PLANK.
358
00:16:35,482 --> 00:16:37,103
EXHALE.
359
00:16:37,137 --> 00:16:39,310
EXPRESS THE POSE.
360
00:16:39,344 --> 00:16:40,655
INHALE.
361
00:16:40,689 --> 00:16:43,689
FLEX THE FEET
AS YOU COME OUT OF THE POSE.
362
00:16:43,724 --> 00:16:46,517
EXHALE. DIAGONAL FLAT BACK.
363
00:16:46,551 --> 00:16:50,586
HANDS ARE FACING FORWARD NOW.
364
00:16:50,620 --> 00:16:52,517
UP YOU GO.
365
00:16:54,551 --> 00:16:57,413
BREATHING IN, RELEASE THE POSE.
366
00:16:57,448 --> 00:16:59,551
STRETCH YOUR HANDS FORWARD.
367
00:16:59,586 --> 00:17:01,655
KEEP YOUR BACK
AS FLAT AS YOU CAN.
368
00:17:01,689 --> 00:17:03,586
CHEST IS LIFTED.
369
00:17:03,620 --> 00:17:05,965
BOUND ANGLE POSE,
370
00:17:06,000 --> 00:17:08,896
BREATHING IN,
CENTRING THE BODY,
371
00:17:08,931 --> 00:17:12,448
AND RELEASE OUT OF THE POSE,
372
00:17:12,482 --> 00:17:17,448
DRAWING THE HANDS BEHIND,
BRINGING THE FEET TO THE FLOOR.
373
00:17:17,482 --> 00:17:19,172
INHALE.
374
00:17:19,206 --> 00:17:22,103
LIFT THE TAIL.
375
00:17:22,137 --> 00:17:23,482
EXHALE.
376
00:17:23,517 --> 00:17:25,551
RELAX THE HEAD DOWN.
377
00:17:25,586 --> 00:17:31,000
FLYING UPWARDS
ON THE INHALE BREATH.
378
00:17:31,034 --> 00:17:34,931
EXHALE, HANDS TO THE HEART.
379
00:17:34,965 --> 00:17:36,862
ONE LOTUS LINK.
380
00:17:40,689 --> 00:17:43,379
HANDS JUST TO THE HEART CENTRE,
381
00:17:43,413 --> 00:17:47,034
AND WE'LL CLOSE HERE...
382
00:17:47,068 --> 00:17:50,862
WITH A BOW.
383
00:17:50,896 --> 00:17:53,137
NAMASTE.
384
00:18:03,068 --> 00:18:05,379
RESTING
IN THE FIRST RELEASE POSE,
385
00:18:05,413 --> 00:18:07,241
FEET APART,
AND THE KNEES TOGETHER,
386
00:18:07,275 --> 00:18:10,034
AND THE ARMS
WRAPPED ACROSS THE CHEST.
387
00:18:10,068 --> 00:18:12,896
NOW RELEASE THE ARMS
388
00:18:12,931 --> 00:18:15,206
AND ALLOW THE KNEES
TO FLOAT APART.
389
00:18:15,241 --> 00:18:18,034
PRESS THE TAILBONE
INTO THE FLOOR,
390
00:18:18,068 --> 00:18:21,517
AND LIFT YOUR BELLY,
BREATHING IN.
391
00:18:21,551 --> 00:18:23,551
AS YOU BREATHE OUT,
PUSH THE BELLY DOWN,
392
00:18:23,586 --> 00:18:25,827
FLATTENING THE BACK
ON THE FLOOR.
393
00:18:25,862 --> 00:18:27,655
INHALE.
394
00:18:27,689 --> 00:18:31,862
LIFT THE HIPS UP,
ROLLING INTO BRIDGE POSE,
395
00:18:31,896 --> 00:18:33,034
AND EXHALE.
396
00:18:33,068 --> 00:18:34,206
COME ROLLING DOWN.
397
00:18:34,241 --> 00:18:36,172
AGAIN.
398
00:18:36,206 --> 00:18:38,551
ROCK FORWARD,
TAILBONE INTO THE FLOOR.
399
00:18:38,586 --> 00:18:40,137
INHALE.
400
00:18:40,172 --> 00:18:42,724
BELLY PRESSES DOWN. EXHALE.
401
00:18:42,758 --> 00:18:46,551
INHALE,
ROLLING UP TO BRIDGE POSE,
402
00:18:46,586 --> 00:18:48,000
AND EXHALE.
403
00:18:48,034 --> 00:18:50,034
COME ROLLING DOWN.
404
00:18:50,068 --> 00:18:51,379
LAST TIME.
405
00:18:51,413 --> 00:18:54,172
BREATHING IN, ROCKING FORWARD,
406
00:18:54,206 --> 00:18:57,448
BREATHING OUT,
PRESSING THE BELLY DOWN.
407
00:18:57,482 --> 00:19:00,379
INHALING TO BRIDGE POSE,
408
00:19:00,413 --> 00:19:02,448
AND THIS TIME,
WE'LL STAY IN BRIDGE POSE,
409
00:19:02,482 --> 00:19:05,344
INTERLACING THE FINGERS
UNDERNEATH YOU
410
00:19:05,379 --> 00:19:08,310
WITH THE SHOULDER BLADES TUCKED.
411
00:19:10,793 --> 00:19:12,000
GOOD.
412
00:19:12,034 --> 00:19:13,586
RELEASE THE ARMS,
413
00:19:13,620 --> 00:19:16,206
SEPARATING THE SHOULDER BLADES
WIDE.
414
00:19:16,241 --> 00:19:19,655
KEEP THE TAILBONE TUCKED
AS YOU COME DOWN,
415
00:19:19,689 --> 00:19:22,758
ONE VERTEBRA AT A TIME.
416
00:19:25,620 --> 00:19:29,103
NOW SEPARATE THE KNEES,
SOLES OF THE FEET TOGETHER,
417
00:19:29,137 --> 00:19:33,586
AND THE HANDS ON THE BELLY
IN OM MUDRA.
418
00:19:33,620 --> 00:19:36,379
BREATHE TO THE CENTRE
OF THE MUDRA,
419
00:19:36,413 --> 00:19:41,000
THE BELLY RISING AND FALLING
WITH BREATH...
420
00:19:44,758 --> 00:19:46,034
AND RELEASE.
421
00:19:46,068 --> 00:19:47,689
DRAW YOUR KNEES
INTO THE CHEST,
422
00:19:47,724 --> 00:19:50,068
HUGGING THE KNEES DOWN,
423
00:19:50,103 --> 00:19:52,482
AND NOW HAMSTRING STRETCH,
424
00:19:52,517 --> 00:19:54,517
RIGHT LEG IN THE AIR,
425
00:19:54,551 --> 00:19:57,862
FEELING THE BACK OF THE THIGH.
426
00:19:57,896 --> 00:20:00,034
AS YOU LIFT THE HEAD,
427
00:20:00,068 --> 00:20:02,793
DRAW THE LEG IN
JUST A WEE LITTLE BIT,
428
00:20:02,827 --> 00:20:05,862
AND THEN RELEASE THE OTHER LEG
DOWN TO THE FLOOR,
429
00:20:05,896 --> 00:20:08,034
RELAXING YOUR HEAD DOWN.
430
00:20:08,068 --> 00:20:10,068
STAY AND BREATHE.
431
00:20:13,827 --> 00:20:16,137
RELEASE TO KNEE-DOWN TWIST NOW,
432
00:20:16,172 --> 00:20:18,448
FOLDING THE RIGHT KNEE
OVER THE BODY.
433
00:20:20,586 --> 00:20:23,758
BREATHE INTO THE LOW BACK.
434
00:20:23,793 --> 00:20:26,310
NOW THE RIGHT ANKLE
ON THE LEFT KNEE,
435
00:20:26,344 --> 00:20:30,551
THE RIGHT HAND BETWEEN THE LEGS,
MEETING THE LEFT HAND
436
00:20:30,586 --> 00:20:33,689
TO PULL THE KNEES DOWN GENTLY.
437
00:20:33,724 --> 00:20:37,000
BREATHE INTO THE STRETCH.
438
00:20:37,034 --> 00:20:40,379
SOFTEN INTO THE STRETCH.
439
00:20:40,413 --> 00:20:43,413
GOOD, AND RELEASE.
440
00:20:43,448 --> 00:20:47,344
LEFT LEG
FOR HAMSTRING STRETCH NOW.
441
00:20:47,379 --> 00:20:49,724
LIFTING THE HEAD,
442
00:20:49,758 --> 00:20:52,172
DRAWING THE LEG IN,
443
00:20:52,206 --> 00:20:56,379
AND NOW STRETCH THE OPPOSITE LEG
ALONG THE FLOOR,
444
00:20:56,413 --> 00:20:58,241
AND RETURN THE HEAD DOWN.
445
00:20:58,275 --> 00:21:01,931
EXTEND THROUGH ALL POINTS
OF THE BODY,
446
00:21:01,965 --> 00:21:05,137
REACHING AND BREATHING,
447
00:21:05,172 --> 00:21:12,931
AND RELEASE TO KNEE-DOWN TWIST,
FOLDING THE KNEE OVER THE BODY.
448
00:21:12,965 --> 00:21:16,689
BREATHE.
449
00:21:16,724 --> 00:21:19,068
RETURN TO YOUR BACK,
450
00:21:19,103 --> 00:21:21,758
THE LEFT ANKLE
ON THE RIGHT KNEE,
451
00:21:21,793 --> 00:21:25,758
THE LEFT HAND BETWEEN THE LEGS,
MEETING THE RIGHT HAND
452
00:21:25,793 --> 00:21:29,827
TO PULL THE KNEES DOWN.
453
00:21:29,862 --> 00:21:33,034
RELEASE NOW.
454
00:21:33,068 --> 00:21:37,379
ALLOW THE LEGS TO SLIDE OUT.
455
00:21:37,413 --> 00:21:39,206
OPEN THE PALMS,
456
00:21:39,241 --> 00:21:43,241
AND FEEL YOUR BODY SINKING.
457
00:21:43,275 --> 00:21:46,103
LET ALL THE HEAVINESS
IN THE BODY
458
00:21:46,137 --> 00:21:49,758
FALL DOWN INTO THE FLOOR,
459
00:21:49,793 --> 00:21:54,241
LEAVING THE BODY LIGHT...
460
00:21:54,275 --> 00:21:58,931
CLEAR...
461
00:21:58,965 --> 00:22:02,241
COOL...
462
00:22:02,275 --> 00:22:05,379
PERFECTLY CALM...
463
00:22:11,137 --> 00:22:15,724
AND NOW, WITH A BREATH,
BEGIN TO COME BACK.
464
00:22:15,758 --> 00:22:18,517
WIGGLE YOUR FINGERS
AND YOUR TOES,
465
00:22:18,551 --> 00:22:22,310
AND BRING THE HANDS TOGETHER
AND RUB THEM.
466
00:22:22,344 --> 00:22:25,448
DRAW THE HANDS OVER THE EYES,
467
00:22:25,482 --> 00:22:28,827
AND WASH THE FACE.
468
00:22:28,862 --> 00:22:34,034
COMING BACK TO SIT NOW,
469
00:22:34,068 --> 00:22:37,586
WITH THE HANDS IN DHYANA MUDRA,
470
00:22:37,620 --> 00:22:40,965
THE RIGHT HAND
UNDERNEATH THE LEFT,
471
00:22:41,000 --> 00:22:43,517
WITH THE THUMBS TOUCHING
VERY LIGHTLY,
472
00:22:43,551 --> 00:22:46,068
FORMING AN OVAL.
473
00:22:46,103 --> 00:22:51,034
LIFT YOUR CHEST
AND DROP THE SHOULDERS...
474
00:22:55,310 --> 00:22:59,103
AND WE'LL
CLOSE OUR PRACTICE NOW...
475
00:22:59,137 --> 00:23:01,000
WITH A BOW.
476
00:23:04,241 --> 00:23:07,379
NAMASTE.
477
00:23:07,413 --> 00:23:13,655
TO MEET YOURSELF FACE TO FACE
WITHOUT EXPECTATION--
478
00:23:13,689 --> 00:23:17,862
SUCH FREEDOM CAN EXIST.
31094
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