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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 --> 00:00:45,448
AND THEN INTO
TODAY'S DYNAMIC FLOW...
14
00:00:45,482 --> 00:00:48,344
AWAKENING WITH BREATH.
15
00:00:59,206 --> 00:01:01,034
LET'S START THE WARM-UP
WITH THE LEGS EXTENDED,
16
00:01:01,068 --> 00:01:04,241
CHEST HIGH, AND SHOULDERS LOW.
17
00:01:04,275 --> 00:01:06,206
DRAW THE HANDS BACK BEHIND YOU,
18
00:01:06,241 --> 00:01:09,275
AND DROP YOUR CHIN
DOWN ONTO YOUR CHEST.
19
00:01:09,310 --> 00:01:11,103
NOW BREATHE IN,
20
00:01:11,137 --> 00:01:14,137
LIFT THE CHEST,
STRAIGHTEN YOUR ARMS,
21
00:01:14,172 --> 00:01:15,689
AND AS YOU BREATHE OUT,
22
00:01:15,724 --> 00:01:18,241
BEND THE ELBOWS
AND TUCK THE CHIN.
23
00:01:18,275 --> 00:01:19,655
AGAIN.
24
00:01:19,689 --> 00:01:21,655
FLEX YOUR FEET
AS YOU LIFT THE CHEST,
25
00:01:21,689 --> 00:01:24,965
AND RELAX THE FEET
AS YOU DRAW BACK.
26
00:01:25,000 --> 00:01:28,206
ONE LAST TIME, BREATHING IN...
27
00:01:28,241 --> 00:01:30,103
BREATHING OUT.
28
00:01:30,137 --> 00:01:31,655
NOW, THIS TIME,
29
00:01:31,689 --> 00:01:34,620
WALK YOUR HANDS FORWARD
ON THE INHALE BREATH,
30
00:01:34,655 --> 00:01:36,758
AND ROCK A LITTLE BIT
SIDE TO SIDE
31
00:01:36,793 --> 00:01:38,551
TO RELEASE.
32
00:01:38,586 --> 00:01:40,896
INHALE. LIFT THE ARMS.
33
00:01:40,931 --> 00:01:44,965
EXHALE. FLEX YOUR FEET
AND CONTRACT BACK.
34
00:01:45,000 --> 00:01:48,551
NOW FORWARD YOU GO,
INDEX FINGERS POINTING THE WAY.
35
00:01:48,586 --> 00:01:51,172
EXHALE. LIFT THE WHOLE PIECE UP.
36
00:01:51,206 --> 00:01:52,275
AGAIN.
37
00:01:52,310 --> 00:01:54,034
INHALE.
38
00:01:54,068 --> 00:01:57,172
EXHALE. CONTRACT.
39
00:01:57,206 --> 00:01:58,896
INHALE FORWARD.
40
00:01:58,931 --> 00:02:01,586
SHIVA MUDRA IS THE HAND POSTURE.
41
00:02:01,620 --> 00:02:03,310
EXHALE. LIFT YOUR CHEST.
42
00:02:03,344 --> 00:02:04,827
GOOD.
43
00:02:04,862 --> 00:02:08,931
NOW LET'S TRY WITH THE FEET
IN A BOUND ANGLE POSITION.
44
00:02:08,965 --> 00:02:10,275
SAME THING.
45
00:02:10,310 --> 00:02:13,793
BREATHING IN, LIFT THE ARMS.
46
00:02:13,827 --> 00:02:18,310
BREATHING OUT, CONTRACT,
HEELS OF THE HANDS TOUCHING.
47
00:02:18,344 --> 00:02:19,689
NOW FORWARD.
48
00:02:19,724 --> 00:02:21,551
INHALE...
49
00:02:21,586 --> 00:02:24,586
AND LIFT. EXHALE.
50
00:02:24,620 --> 00:02:25,862
ONCE AGAIN.
51
00:02:25,896 --> 00:02:29,034
BREATHING IN,
SHOULDERS DOWN THE BACK.
52
00:02:29,068 --> 00:02:32,655
EXHALE.
BELLY BUTTON THROUGH THE SPINE.
53
00:02:32,689 --> 00:02:35,068
INHALE, REACHING FORWARD,
54
00:02:35,103 --> 00:02:37,413
AND EXHALE, LIFT.
55
00:02:37,448 --> 00:02:40,551
HOLD HERE FOR ONE BREATH.
56
00:02:40,586 --> 00:02:44,000
EXHALE.
57
00:02:44,034 --> 00:02:45,379
GOOD.
58
00:02:45,413 --> 00:02:49,689
TRANSITIONING NOW,
SEPARATING THE LEGS,
59
00:02:49,724 --> 00:02:51,724
AND THE SAME SEQUENCE.
60
00:02:51,758 --> 00:02:55,000
BREATHING IN, LIFT THE ARMS.
61
00:02:55,034 --> 00:02:58,275
EXHALE.
FLEX THE FEET AS YOU GO BACK.
62
00:02:58,310 --> 00:03:02,034
NOW, CAREFUL AS YOU GO FORWARD.
NOT TOO FAR.
63
00:03:02,068 --> 00:03:04,689
EXHALE. LIFT.
64
00:03:04,724 --> 00:03:05,896
AGAIN.
65
00:03:05,931 --> 00:03:08,275
INHALE, SHOULDERS DOWN.
66
00:03:08,310 --> 00:03:10,965
EXHALE. CONTRACT.
67
00:03:11,000 --> 00:03:14,931
BREATHING IN, FORWARD,
68
00:03:14,965 --> 00:03:17,379
AND BREATHING OUT, LIFT.
69
00:03:17,413 --> 00:03:19,413
STAY AND BREATHE.
70
00:03:22,482 --> 00:03:25,379
EXHALE TO RELEASE.
71
00:03:25,413 --> 00:03:27,172
NOW BRING THE ARMS DOWN
72
00:03:27,206 --> 00:03:29,551
AND THE SOLES OF THE FEET
TOGETHER.
73
00:03:29,586 --> 00:03:31,827
BOUND ANGLE POSE.
74
00:03:31,862 --> 00:03:33,310
HANDS UNDERNEATH THE FEET,
75
00:03:33,344 --> 00:03:36,068
LIFTING THE CHEST
THROUGH THE ARMS
76
00:03:36,103 --> 00:03:39,931
AND DROPPING THE SHOULDERS,
77
00:03:39,965 --> 00:03:42,034
AND CHANGE
ONTO HANDS AND KNEES NOW
78
00:03:42,068 --> 00:03:44,206
FOR CAT ROLLING.
79
00:03:44,241 --> 00:03:45,517
INHALE.
80
00:03:45,551 --> 00:03:48,241
LIFT THE TAIL. LIFT THE HEAD.
81
00:03:48,275 --> 00:03:50,655
EXHALE. TUCK THE TAIL.
82
00:03:50,689 --> 00:03:53,655
PUSH THROUGH THE HANDS
AS YOU LOOK BETWEEN THE LEGS.
83
00:03:53,689 --> 00:03:56,448
AGAIN.
84
00:03:56,482 --> 00:03:58,137
EXHALE.
85
00:03:58,172 --> 00:04:00,689
PRESS THE HANDS DOWN.
86
00:04:00,724 --> 00:04:03,965
ONE LAST TIME,
BREATHING IN TO CAT LIFT,
87
00:04:04,000 --> 00:04:06,206
BREATHING OUT TO CAT,
88
00:04:06,241 --> 00:04:08,689
AND WE'LL HOLD IN CAT...
89
00:04:10,896 --> 00:04:12,724
AND CHANGE.
90
00:04:12,758 --> 00:04:16,034
INHALE TO CAT LIFT.
91
00:04:16,068 --> 00:04:19,758
EXHALE.
RELEASE TO CHILD'S POSE,
92
00:04:19,793 --> 00:04:24,482
AND ROLL UP TO HERO.
93
00:04:24,517 --> 00:04:26,931
WE'LL CLOSE OUR WARM-UP NOW,
94
00:04:26,965 --> 00:04:29,344
DRAWING THE HANDS
TO THE HEART CENTRE,
95
00:04:29,379 --> 00:04:33,379
AND BOWING.
96
00:04:33,413 --> 00:04:35,517
NAMASTE.
97
00:04:37,379 --> 00:04:38,896
AND WHEN WE COME BACK,
98
00:04:38,931 --> 00:04:42,241
OUR STANDING SEQUENCE
BEGINS AT THE FRONT OF THE MAT.
99
00:04:46,344 --> 00:04:49,000
STANDING
AT THE FRONT OF YOUR MAT,
100
00:04:49,034 --> 00:04:51,413
OUR LINK IS SUN-MOON.
101
00:04:51,448 --> 00:04:54,482
EXHALE THE HANDS
DOWN THROUGH CENTRE.
102
00:04:54,517 --> 00:04:56,758
AGAIN, BREATHING IN AND LIFTING,
103
00:04:56,793 --> 00:05:01,000
AND BREATHING OUT,
SLIDING THE HANDS DOWN.
104
00:05:01,034 --> 00:05:04,310
OUR LAST TIME, INHALING UP.
105
00:05:04,344 --> 00:05:07,448
EXHALE THE HANDS
JUST TO THE HEART CENTRE.
106
00:05:07,482 --> 00:05:08,931
NOW AS YOU BREATHE IN,
107
00:05:08,965 --> 00:05:11,413
TAP THE HANDS BACK
ONTO YOUR SHOULDERS
108
00:05:11,448 --> 00:05:13,034
AND LIFT THE ARMS.
109
00:05:13,068 --> 00:05:16,724
AS YOU BREATHE OUT,
FORWARD FOLD.
110
00:05:16,758 --> 00:05:19,344
BEND THE KNEES HERE.
111
00:05:19,379 --> 00:05:21,172
AS YOU EXHALE,
112
00:05:21,206 --> 00:05:24,724
STRAIGHTEN THE LEGS
AND DROP THE HEAD.
113
00:05:24,758 --> 00:05:25,793
TRY AGAIN.
114
00:05:25,827 --> 00:05:27,137
INHALE. BEND THE KNEES.
115
00:05:27,172 --> 00:05:28,551
SOFTEN THE HIP CREASE.
116
00:05:28,586 --> 00:05:30,068
EXHALE.
117
00:05:30,103 --> 00:05:33,241
FORWARD FOLD
TO STAY AND BREATHE.
118
00:05:35,241 --> 00:05:39,241
EXHALE WHERE YOU ARE.
119
00:05:39,275 --> 00:05:41,000
GOOD, AND COMING UP,
120
00:05:41,034 --> 00:05:45,517
INHALE, REACH THE ARMS OUT,
AND LIFT YOUR CHEST,
121
00:05:45,551 --> 00:05:48,655
AND EXHALE.
CIRCLE THE HANDS TO THE HEART.
122
00:05:48,689 --> 00:05:50,724
SUN-MOON LINK.
123
00:05:50,758 --> 00:05:53,172
INHALE, DOWN TO GO UP.
124
00:05:53,206 --> 00:05:56,620
EXHALE. SLIDE THE HANDS
DOWN THROUGH CENTRE.
125
00:05:56,655 --> 00:06:00,172
GOOD. LAST TIME. INHALE UP.
126
00:06:00,206 --> 00:06:02,172
HANDS COME JUST TO THE HEART.
127
00:06:02,206 --> 00:06:07,034
NOW, BREATHING IN,
TAP BACK AND REACH UP.
128
00:06:07,068 --> 00:06:12,586
BREATHING OUT,
FOLD FROM THE HIPS.
129
00:06:12,620 --> 00:06:16,068
BREATHING IN,
COME DOWN TO A FULL CROUCH,
130
00:06:16,103 --> 00:06:17,310
AND BREATHING OUT,
131
00:06:17,344 --> 00:06:20,000
BRING THE HANDS
TO THE THIRD EYE.
132
00:06:20,034 --> 00:06:21,413
TO DEEPEN HERE,
133
00:06:21,448 --> 00:06:24,137
DRAW THE WEIGHT FORWARD,
LIFTING THE HEELS,
134
00:06:24,172 --> 00:06:25,344
AND NOW EXHALE,
135
00:06:25,379 --> 00:06:28,655
SOFTENING THE ANKLE CREASE,
DROPPING BACK.
136
00:06:28,689 --> 00:06:32,896
TRY AGAIN. INHALE FORWARD,
137
00:06:32,931 --> 00:06:34,586
AND EXHALE, DOWN,
138
00:06:34,620 --> 00:06:36,379
DRAWING THE HANDS
TO THE THIRD EYE
139
00:06:36,413 --> 00:06:38,620
IN PRAYER POSTURE.
140
00:06:38,655 --> 00:06:42,172
STAY FOR A BREATH,
DEEPENING INTO THE CROUCH.
141
00:06:42,206 --> 00:06:44,206
GOOD. RELEASE.
142
00:06:44,241 --> 00:06:47,482
INHALE, COMING ALL THE WAY UP,
143
00:06:47,517 --> 00:06:52,413
TOUCH THE PALMS, AND EXHALE.
CIRCLE TO NAMASTE.
144
00:06:52,448 --> 00:06:55,551
BREATHING IN, DOWN TO GO UP.
145
00:06:55,586 --> 00:06:59,689
BREATHING OUT, SLICING DOWN.
146
00:06:59,724 --> 00:07:01,344
LAST TIME.
147
00:07:01,379 --> 00:07:03,137
INHALE.
148
00:07:03,172 --> 00:07:07,103
HANDS JUST TO THE HEART NOW
TO BEGIN.
149
00:07:07,137 --> 00:07:10,827
INHALE. REACH BACK AND LIFT UP.
150
00:07:10,862 --> 00:07:14,448
NOW EXHALE. FORWARD FOLD.
151
00:07:14,482 --> 00:07:17,689
INHALE, CROUCHING.
152
00:07:17,724 --> 00:07:22,620
EXHALE, DRAWING THE HANDS
TO THE THIRD EYE.
153
00:07:22,655 --> 00:07:25,827
NOW ROLLING BACK TO PLOW POSE.
154
00:07:25,862 --> 00:07:28,241
CAREFUL NOT TO GO TOO FAR.
155
00:07:28,275 --> 00:07:31,620
THE HANDS SUPPORT YOUR BACK.
156
00:07:31,655 --> 00:07:36,034
COMING FORWARD ON THE INHALE,
THE RIGHT LEG IN FRONT,
157
00:07:36,068 --> 00:07:39,310
AND EXHALE INTO A FORWARD FOLD.
158
00:07:39,344 --> 00:07:41,586
WE'LL DEEPEN HERE.
159
00:07:41,620 --> 00:07:43,931
INHALE, ROLLING UP.
160
00:07:43,965 --> 00:07:45,724
NOW FOLD A LITTLE DEEPER,
161
00:07:45,758 --> 00:07:47,758
DROP THE HEAD A LITTLE LOWER,
162
00:07:47,793 --> 00:07:52,034
AND AGAIN,
ROLLING UP, INHALE.
163
00:07:52,068 --> 00:07:55,448
WITH THE EXHALE BREATH,
FORWARD YOU GO
164
00:07:55,482 --> 00:07:58,310
TO STAY AND BREATHE...
165
00:08:01,965 --> 00:08:04,413
AND COMING UP,
WE'LL ROLL BACK AGAIN,
166
00:08:04,448 --> 00:08:07,103
HANDS TO SUPPORT YOU.
167
00:08:07,137 --> 00:08:13,344
GOOD, AND ROLL FORWARD,
THIS TIME ONTO YOUR FEET.
168
00:08:13,379 --> 00:08:16,517
PUSH THE HANDS INTO THE FLOOR
TO PUSH OFF,
169
00:08:16,551 --> 00:08:19,172
AND EXHALE, DROP YOUR HEAD,
170
00:08:19,206 --> 00:08:22,068
AND COME UP, BREATHING IN,
TOUCH.
171
00:08:22,103 --> 00:08:24,344
EXHALE. CIRCLE TO NAMASTE.
172
00:08:28,241 --> 00:08:31,034
SUN-MOON LINK.
173
00:08:31,068 --> 00:08:34,793
RESTING WITH THE BREATH.
174
00:08:34,827 --> 00:08:37,000
ONE LAST TIME.
175
00:08:39,551 --> 00:08:43,034
HANDS JUST TO THE HEART,
AND WE'LL CONTINUE.
176
00:08:43,068 --> 00:08:46,862
INHALE.
TAP AND LIFT AND LOOK UP.
177
00:08:46,896 --> 00:08:50,310
NOW FORWARD,
FOLDING FROM THE HIPS,
178
00:08:50,344 --> 00:08:54,034
BENDING THE KNEES NOW, DEEPLY,
179
00:08:54,068 --> 00:08:55,413
AND IF YOU CAN,
180
00:08:55,448 --> 00:08:58,034
BRING THE HANDS
UP TO THE THIRD EYE.
181
00:08:58,068 --> 00:09:01,413
AS YOU INHALE, ROLL BACK,
CAREFULLY.
182
00:09:01,448 --> 00:09:04,103
EXHALE. STAY.
183
00:09:04,137 --> 00:09:10,758
WHEN YOU COME FORWARD,
THE RIGHT LEG IN FRONT.
184
00:09:10,793 --> 00:09:13,517
EXHALE. FORWARD FOLD.
185
00:09:15,275 --> 00:09:18,275
INHALE UP AND BACK.
186
00:09:18,310 --> 00:09:21,172
THIS TIME, THE LEFT LEG
WILL COME IN FRONT
187
00:09:21,206 --> 00:09:24,000
AS YOU ROLL FORWARD.
188
00:09:26,413 --> 00:09:28,482
EXHALE DOWN.
189
00:09:28,517 --> 00:09:30,827
NOW LET'S DEEPEN.
190
00:09:30,862 --> 00:09:33,896
INHALING, LIFTING THE CHEST.
191
00:09:33,931 --> 00:09:38,620
EXHALING, BENDING FROM THE HIPS,
DROPPING THE HEAD.
192
00:09:38,655 --> 00:09:40,689
ONE MORE TIME.
193
00:09:40,724 --> 00:09:42,620
BREATHING IN, LIFTING,
194
00:09:42,655 --> 00:09:45,793
AND BREATHING OUT, DRAPING.
195
00:09:45,827 --> 00:09:49,068
STAY AND BREATHE
IN THE FORWARD FOLD.
196
00:09:52,862 --> 00:09:54,827
GOOD. NOW INHALE.
197
00:09:54,862 --> 00:09:57,517
HANDS MOVE FROM THE FLOOR
ONTO YOUR BACK.
198
00:09:57,551 --> 00:10:00,034
STAY, AND EXHALE,
199
00:10:00,068 --> 00:10:05,586
AND NOW INHALE, COMING FORWARD,
PUSHING OFF ONTO YOUR FEET,
200
00:10:05,620 --> 00:10:08,517
AND AS YOU EXHALE,
DROP YOUR HEAD.
201
00:10:10,931 --> 00:10:13,689
INHALE, ALL THE WAY UP,
PALMS TOUCH.
202
00:10:13,724 --> 00:10:16,655
EXHALE. NAMASTE.
203
00:10:16,689 --> 00:10:20,241
SUN-MOON LINK, BREATHING IN,
204
00:10:20,275 --> 00:10:24,379
REMINDING YOURSELF
OF YOUR EXCELLENT EFFORT HERE.
205
00:10:26,620 --> 00:10:29,275
ONE MORE.
206
00:10:29,310 --> 00:10:32,482
EXHALE JUST TO THE HEART,
AND WE CONTINUE.
207
00:10:32,517 --> 00:10:36,862
BREATHING IN,
TAP BACK AND LIFT UP.
208
00:10:36,896 --> 00:10:41,482
EXHALE. FORWARD FOLD.
209
00:10:41,517 --> 00:10:44,965
INHALE, BENDING THE KNEES.
210
00:10:45,000 --> 00:10:49,000
EXHALE, HANDS TO THE THIRD EYE.
211
00:10:49,034 --> 00:10:53,655
INHALE, ROLLING BACK,
SUPPORTING THE PLOW POSE.
212
00:10:53,689 --> 00:10:56,413
GOOD...
213
00:10:56,448 --> 00:10:57,931
AND FORWARD YOU COME,
214
00:10:57,965 --> 00:11:01,000
BREATHING IN
WITH THE RIGHT LEG IN FRONT.
215
00:11:01,034 --> 00:11:04,344
BREATHING OUT, DRAPING DOWN.
216
00:11:04,379 --> 00:11:09,137
BREATHING IN,
LIFTING AND ROLLING BACK.
217
00:11:09,172 --> 00:11:12,241
BREATHING OUT, AND STAY.
218
00:11:12,275 --> 00:11:14,724
THIS TIME,
BRING YOUR LEFT LEG IN FRONT.
219
00:11:14,758 --> 00:11:16,413
ROLL FORWARD. INHALE.
220
00:11:16,448 --> 00:11:20,379
EXHALE. FORWARD FOLD.
221
00:11:20,413 --> 00:11:25,034
COMING UP ON THE INHALE BREATH
AND ROLLING BACK AGAIN,
222
00:11:25,068 --> 00:11:27,620
HOLDING,
223
00:11:27,655 --> 00:11:29,965
AND NOW YOU'LL COME TO THE FEET,
224
00:11:30,000 --> 00:11:32,758
ROLLING FORWARD, PUSHING OFF.
225
00:11:32,793 --> 00:11:36,275
EXHALE. DRAPE THE HEAD DOWN.
226
00:11:36,310 --> 00:11:38,379
NOW BREATHE IN,
COMING PARTWAY UP
227
00:11:38,413 --> 00:11:40,103
WITH THE HANDS BACK BEHIND,
228
00:11:40,137 --> 00:11:43,103
AND HOLD
IN THE HALF FORWARD FOLD.
229
00:11:43,137 --> 00:11:44,896
WE'LL DEEPEN.
230
00:11:44,931 --> 00:11:48,896
INHALE DOWN TO A FORWARD FOLD,
231
00:11:48,931 --> 00:11:51,034
AND EXHALE, HALFWAY UP.
232
00:11:51,068 --> 00:11:52,655
THE HANDS ARE BACK.
233
00:11:52,689 --> 00:11:54,137
TRY AGAIN.
234
00:11:54,172 --> 00:11:56,000
INHALE, DOWN,
235
00:11:56,034 --> 00:11:57,241
AND EXHALE.
236
00:11:57,275 --> 00:11:59,758
LIKE A DIVER,
DRAW YOUR HANDS BACK.
237
00:11:59,793 --> 00:12:01,862
STAY AND BREATHE.
238
00:12:01,896 --> 00:12:05,758
EXHALE WHERE YOU ARE.
239
00:12:05,793 --> 00:12:09,034
GOOD. NOW ALL THE WAY UP.
240
00:12:09,068 --> 00:12:11,310
POWER OUT THROUGH THE FEET
AND LIFT YOUR CHEST,
241
00:12:11,344 --> 00:12:13,448
TOUCH YOUR PALMS,
242
00:12:13,482 --> 00:12:16,827
AND EXHALE.
CIRCLE THE HANDS TO THE HEART.
243
00:12:16,862 --> 00:12:19,034
SUN-MOON LINK.
244
00:12:19,068 --> 00:12:21,068
DOWN TO GO UP.
245
00:12:21,103 --> 00:12:24,000
NOW SLIDING DOWN ON THE BREATH.
246
00:12:24,034 --> 00:12:27,517
ONE LAST TIME. INHALE UP.
247
00:12:27,551 --> 00:12:31,000
EXHALE, HANDS TO THE HEART.
248
00:12:31,034 --> 00:12:33,206
CONTINUE.
249
00:12:33,241 --> 00:12:35,896
TAP AND REACH. INHALE.
250
00:12:35,931 --> 00:12:39,620
FORWARD FOLD. EXHALE.
251
00:12:39,655 --> 00:12:43,586
BREATHING IN, DROPPING THE SEAT,
252
00:12:43,620 --> 00:12:45,724
AND BREATHING OUT,
253
00:12:45,758 --> 00:12:49,034
LIFTING THE HANDS
TO THE THIRD EYE.
254
00:12:49,068 --> 00:12:54,379
ROLLING BACK NOW,
SUPPORT YOUR HANDS ON YOUR BACK.
255
00:12:54,413 --> 00:12:58,448
ROLLING FORWARD,
THE RIGHT LEG IN FRONT FIRST.
256
00:12:58,482 --> 00:13:01,758
AS YOU EXHALE, DRAPE FORWARD.
257
00:13:01,793 --> 00:13:05,379
RELAX THE BACK OF THE NECK.
258
00:13:05,413 --> 00:13:08,275
INHALE, ROLLING BACK.
259
00:13:08,310 --> 00:13:10,620
EXHALE. STAY.
260
00:13:10,655 --> 00:13:14,344
THIS TIME,
THE LEFT FOOT IN FRONT.
261
00:13:14,379 --> 00:13:17,689
EXHALE. FORWARD FOLD.
262
00:13:19,517 --> 00:13:21,448
ONE MORE ROLL.
263
00:13:21,482 --> 00:13:26,206
INHALE BACK,
HOLDING FOR THE EXHALE,
264
00:13:26,241 --> 00:13:30,241
AND NOW ROLLING FORWARD,
AND COME ONTO YOUR FEET.
265
00:13:30,275 --> 00:13:32,034
GOOD.
266
00:13:32,068 --> 00:13:35,241
EXHALE THE HEAD DOWN.
267
00:13:35,275 --> 00:13:38,000
INHALE
TO YOUR HALF FORWARD FOLD,
268
00:13:38,034 --> 00:13:41,931
AND CONTINUE
TO POWERFUL SQUATTING POSE,
269
00:13:41,965 --> 00:13:43,655
LIFTING THE ARMS.
270
00:13:43,689 --> 00:13:45,000
GOOD.
271
00:13:45,034 --> 00:13:47,206
STRAIGHTEN THE LEGS
AS YOU BREATHE IN,
272
00:13:47,241 --> 00:13:48,482
AND TRY AGAIN.
273
00:13:48,517 --> 00:13:50,827
SIT WAY BACK WITH THE TAIL.
274
00:13:50,862 --> 00:13:53,206
AGAIN, BREATHING IN,
275
00:13:53,241 --> 00:13:55,862
THE ARMS
COME TO SHOULDER HEIGHT.
276
00:13:55,896 --> 00:13:59,413
BREATHING OUT,
THE ARMS BACK BEHIND YOUR EARS.
277
00:13:59,448 --> 00:14:01,862
STAY AND BREATHE.
278
00:14:03,827 --> 00:14:04,931
GOOD.
279
00:14:04,965 --> 00:14:06,034
REACHING UP,
280
00:14:06,068 --> 00:14:08,000
PUSHING YOUR FEET DOWN
TO COME UP.
281
00:14:08,034 --> 00:14:09,931
INHALE...
282
00:14:09,965 --> 00:14:11,310
AND EXHALE.
283
00:14:11,344 --> 00:14:16,172
CIRCLE THE HANDS TO THE HEART
FOR OUR RESTING BREATH.
284
00:14:16,206 --> 00:14:19,310
INHALE. SWING UP.
285
00:14:19,344 --> 00:14:21,793
EXHALE. SLIDE DOWN.
286
00:14:21,827 --> 00:14:23,793
ONE LAST TIME.
287
00:14:23,827 --> 00:14:25,827
WE'RE CHALLENGING OURSELVES
HERE.
288
00:14:25,862 --> 00:14:27,344
LET'S GO.
289
00:14:30,517 --> 00:14:34,655
BREATHING IN,
REACH BACK AND LIFT THE FOCUS.
290
00:14:34,689 --> 00:14:37,620
EXHALE.
FORWARD FOLD FROM THE HIPS.
291
00:14:37,655 --> 00:14:39,413
INHALE.
292
00:14:39,448 --> 00:14:42,379
DROP THE SEAT DOWN TO THE HEELS,
293
00:14:42,413 --> 00:14:43,827
AND DRAW THE HANDS
TO THE THIRD EYE
294
00:14:43,862 --> 00:14:46,206
IF YOU CAN.
295
00:14:46,241 --> 00:14:49,034
BREATHING IN, ROLLING BACK.
296
00:14:49,068 --> 00:14:51,310
HOLD.
297
00:14:51,344 --> 00:14:54,724
NOW INHALE COMING FORWARD,
298
00:14:54,758 --> 00:14:58,241
THE RIGHT LEG IN FRONT
FOR CROSS-LEG.
299
00:14:58,275 --> 00:14:59,931
EXHALE.
300
00:14:59,965 --> 00:15:01,689
FORWARD FOLD.
301
00:15:03,758 --> 00:15:06,206
INHALE ROLLING BACK,
302
00:15:06,241 --> 00:15:08,758
AND STAY FOR THE EXHALE BREATH.
303
00:15:08,793 --> 00:15:12,827
INHALE FORWARD
WITH THE LEFT LEG IN FRONT.
304
00:15:12,862 --> 00:15:15,724
EXHALING OVER.
305
00:15:17,655 --> 00:15:18,758
GOOD.
306
00:15:18,793 --> 00:15:21,103
ROLL BACK AGAIN. BREATHE IN.
307
00:15:21,137 --> 00:15:24,379
STAY FOR THE EXHALE BREATH.
308
00:15:26,965 --> 00:15:29,448
BREATHING IN,
ROLL FORWARD ONTO YOUR FEET,
309
00:15:29,482 --> 00:15:31,344
LIFTING THE HEAD,
310
00:15:31,379 --> 00:15:34,413
AND BREATHING OUT,
DROP THE HEAD.
311
00:15:34,448 --> 00:15:37,448
NOW HALFWAY UP, INHALE.
312
00:15:37,482 --> 00:15:41,172
POWERFUL SQUATTING POSE.
EXHALE...
313
00:15:41,206 --> 00:15:46,137
TO A CHEST LIFT
ON AN INHALE BREATH.
314
00:15:46,172 --> 00:15:47,413
GOOD.
315
00:15:47,448 --> 00:15:49,275
WE'LL TRY DEEPENING.
316
00:15:49,310 --> 00:15:50,517
FIND THE VERTICAL
AS YOU BREATHE IN.
317
00:15:50,551 --> 00:15:56,103
NOW AS YOU EXHALE,
LIFT UP TO GO BACK.
318
00:15:56,137 --> 00:15:58,379
GOOD. TRY AGAIN.
319
00:15:58,413 --> 00:16:00,827
BREATHE IN. COME TO VERTICAL.
320
00:16:00,862 --> 00:16:03,827
SEND ENERGY
DOWN THE FRONT OF THE BODY
321
00:16:03,862 --> 00:16:06,275
TO REACH BACK.
322
00:16:06,310 --> 00:16:08,000
STAY AND BREATHE,
323
00:16:08,034 --> 00:16:10,793
TAKING CARE OF THE NECK.
324
00:16:10,827 --> 00:16:13,655
COME OUT OF THE POSE
WITH AN INHALE BREATH.
325
00:16:13,689 --> 00:16:16,103
STRONG LIFT...
326
00:16:16,137 --> 00:16:17,862
AND EXHALE.
327
00:16:17,896 --> 00:16:21,000
CIRCLE THE HANDS TO THE HEART.
328
00:16:21,034 --> 00:16:22,310
NOW ONLY ONE LINK,
329
00:16:22,344 --> 00:16:25,275
AND WE'LL TRY
THE WHOLE SEQUENCE.
330
00:16:25,310 --> 00:16:27,310
EXHALE, HANDS TO THE HEART.
331
00:16:27,344 --> 00:16:28,931
HERE WE GO.
332
00:16:28,965 --> 00:16:32,413
INHALE. TAP AND LIFT.
333
00:16:32,448 --> 00:16:36,103
EXHALE. FORWARD FOLD.
334
00:16:36,137 --> 00:16:39,758
INHALE DOWN INTO A CROUCH,
335
00:16:39,793 --> 00:16:43,586
AND EXHALE,
HANDS TO PRAYER POSTURE,
336
00:16:43,620 --> 00:16:45,862
THE THIRD EYE.
337
00:16:45,896 --> 00:16:48,068
ROLL BACK WITH YOUR IN-BREATH.
338
00:16:48,103 --> 00:16:51,103
STAY.
339
00:16:51,137 --> 00:16:56,586
INHALE FORWARD,
RIGHT LEG IN FRONT.
340
00:16:56,620 --> 00:17:00,275
EXHALE, FOLDING FORWARD,
RELAXING THE NECK.
341
00:17:00,310 --> 00:17:04,034
ROLLING BACK WITH THE IN-BREATH.
342
00:17:04,068 --> 00:17:07,413
EXHALE. STAY.
343
00:17:07,448 --> 00:17:11,862
NOW COMING FORWARD,
THE LEFT LEG IN FRONT.
344
00:17:11,896 --> 00:17:15,241
FORWARD FOLD. EXHALE.
345
00:17:15,275 --> 00:17:17,965
ONE MORE ROLL.
346
00:17:18,000 --> 00:17:19,827
INHALE BACK.
347
00:17:19,862 --> 00:17:23,586
STAY FOR THE EXHALE.
348
00:17:23,620 --> 00:17:26,482
COMING FORWARD ONTO YOUR FEET.
349
00:17:26,517 --> 00:17:29,310
USE YOUR HANDS TO PUSH OFF.
350
00:17:29,344 --> 00:17:31,448
EXHALE. FOLD.
351
00:17:31,482 --> 00:17:35,275
INHALE TO HALF FORWARD FOLD.
352
00:17:35,310 --> 00:17:40,206
EXHALE
TO POWERFUL SQUATTING POSE.
353
00:17:40,241 --> 00:17:41,413
INHALE.
354
00:17:41,448 --> 00:17:44,551
PUSH THE FEET DOWN
TO FIND A CHEST LIFT,
355
00:17:44,586 --> 00:17:48,068
AND EXHALE,
CIRCLE THE HANDS TO THE HEART,
356
00:17:48,103 --> 00:17:53,586
AND WE'LL CLOSE HERE
WITH ONE LINK.
357
00:17:53,620 --> 00:17:56,275
EXHALING...
358
00:17:56,310 --> 00:17:59,344
AND BOWING.
359
00:18:04,241 --> 00:18:08,103
PLEASE COME BACK
FOR RELAXATION AND SAVASANA.
360
00:18:17,034 --> 00:18:19,551
BEGINNING
WITH THE FIRST RELEASE POSE,
361
00:18:19,586 --> 00:18:21,689
LYING ON YOUR BACK,
ARMS CROSSED,
362
00:18:21,724 --> 00:18:24,655
FEET APART, KNEES TOGETHER.
363
00:18:24,689 --> 00:18:29,034
RELEASE THE ARMS,
AND SEPARATE THE KNEES NOW.
364
00:18:29,068 --> 00:18:31,758
FOUR-PART PELVIC TILT.
365
00:18:31,793 --> 00:18:34,965
BREATHING IN, TAILBONE PRESSING
INTO THE FLOOR,
366
00:18:35,000 --> 00:18:36,931
LIFTING THE BELLY,
367
00:18:36,965 --> 00:18:39,862
AND BREATHING OUT,
PRESSING THE BELLY DOWN.
368
00:18:39,896 --> 00:18:43,344
INHALE,
LIFTING UP TO BRIDGE POSE,
369
00:18:43,379 --> 00:18:46,068
AND EXHALE, ROLLING DOWN.
370
00:18:46,103 --> 00:18:47,241
AGAIN.
371
00:18:47,275 --> 00:18:50,586
INHALE. ROCK FORWARD,
TAIL INTO THE FLOOR.
372
00:18:50,620 --> 00:18:52,241
BELLY LIFT.
373
00:18:52,275 --> 00:18:53,655
EXHALE.
374
00:18:53,689 --> 00:18:57,413
PRESS THE BELLY DOWN,
TUCKING THE TAILBONE.
375
00:18:57,448 --> 00:18:59,241
INHALE, LIFTING THE HIPS,
376
00:18:59,275 --> 00:19:02,517
PRESSING THE FEET
DOWN INTO THE FLOOR,
377
00:19:02,551 --> 00:19:04,793
AND EXHALE, ROLLING DOWN.
378
00:19:04,827 --> 00:19:06,655
LAST TIME.
379
00:19:06,689 --> 00:19:09,413
INHALE, ROCKING FORWARD,
380
00:19:09,448 --> 00:19:12,413
AND EXHALE, ROCKING BACK,
381
00:19:12,448 --> 00:19:16,517
AND INHALE, LIFTING UP,
382
00:19:16,551 --> 00:19:19,551
AND THIS TIME,
WE'LL STAY AND BREATHE,
383
00:19:19,586 --> 00:19:22,724
WITH THE FINGERS INTERLACED,
THE SHOULDERS TOGETHER,
384
00:19:22,758 --> 00:19:27,965
PUSHING THE KNEES FORWARD
AND THE SOLES OF THE FEET DOWN.
385
00:19:28,000 --> 00:19:29,413
GOOD.
386
00:19:29,448 --> 00:19:30,931
RELEASE.
387
00:19:30,965 --> 00:19:33,724
SEPARATE THE HANDS
AND ROLL DOWN.
388
00:19:33,758 --> 00:19:36,448
NOW BRING THE HANDS
ONTO THE BELLY,
389
00:19:36,482 --> 00:19:39,793
SOLES OF THE FEET TOGETHER.
390
00:19:39,827 --> 00:19:42,896
LET THE KNEES FALL OPEN,
391
00:19:42,931 --> 00:19:45,620
RELAX WAY INTO THE HIPS,
392
00:19:45,655 --> 00:19:47,482
AND RELEASE.
393
00:19:47,517 --> 00:19:49,344
DRAW THE KNEES INTO THE CHEST,
394
00:19:49,379 --> 00:19:52,689
HUGGING THE KNEES
WITH THE TAIL HEAVY.
395
00:19:55,206 --> 00:19:56,965
NOW HAMSTRING STRETCH.
396
00:19:57,000 --> 00:19:59,689
RIGHT LEG IN THE AIR,
LEFT FOOT ON THE FLOOR.
397
00:20:01,931 --> 00:20:04,862
LIFT THE HEAD
AND DRAW THE LEG IN.
398
00:20:04,896 --> 00:20:07,586
NOW EXTEND
THE OPPOSITE LEG DOWN
399
00:20:07,620 --> 00:20:10,379
AS YOU RELAX THE HEAD BACK
ONTO THE MAT.
400
00:20:10,413 --> 00:20:12,206
BREATHE.
401
00:20:12,241 --> 00:20:15,034
LENGTHENING...
402
00:20:15,068 --> 00:20:18,482
LETTING GO...
403
00:20:18,517 --> 00:20:21,620
AND RELEASE
TO KNEE-DOWN TWIST NOW.
404
00:20:21,655 --> 00:20:23,724
FOLD THE KNEE OVER THE BODY,
405
00:20:23,758 --> 00:20:26,689
ROLL THE HEAD
TO THE OTHER SIDE,
406
00:20:26,724 --> 00:20:30,379
AND RETURN ONTO YOUR BACK.
407
00:20:30,413 --> 00:20:32,724
THE RIGHT ANKLE
ON THE LEFT KNEE,
408
00:20:32,758 --> 00:20:35,310
AND THE RIGHT HAND
BETWEEN THE LEGS,
409
00:20:35,344 --> 00:20:39,000
MEETING THE LEFT HAND,
AND PULLING THE KNEES DOWN.
410
00:20:41,413 --> 00:20:43,034
GOOD...
411
00:20:43,068 --> 00:20:45,517
AND RELEASE.
412
00:20:45,551 --> 00:20:47,793
LEFT LEG HAMSTRING STRETCH NOW.
413
00:20:47,827 --> 00:20:50,517
REACH THROUGH THE HEEL,
414
00:20:50,551 --> 00:20:53,344
LIFTING THE HEAD,
415
00:20:53,379 --> 00:20:56,827
AND PULLING THE LEG IN
EVER SO SLIGHTLY.
416
00:20:56,862 --> 00:20:59,965
NOW STRETCH
THE OPPOSITE LEG DOWN
417
00:21:00,000 --> 00:21:02,517
AND RELAX YOUR NECK.
418
00:21:02,551 --> 00:21:04,620
BREATHE.
419
00:21:08,103 --> 00:21:11,068
RELEASE TO KNEE-DOWN TWIST,
420
00:21:11,103 --> 00:21:14,482
FOLDING THE KNEE
OVER THE BODY,
421
00:21:14,517 --> 00:21:17,689
AND RELAXING THE NECK.
422
00:21:20,517 --> 00:21:22,275
RETURN TO YOUR BACK,
423
00:21:22,310 --> 00:21:25,689
WITH THE LEFT ANKLE
ON THE RIGHT KNEE,
424
00:21:25,724 --> 00:21:28,724
THE LEFT HAND BETWEEN THE LEGS,
425
00:21:28,758 --> 00:21:31,413
MEETING THE RIGHT HAND,
426
00:21:31,448 --> 00:21:35,310
AND GENTLY PULLING IN
AND DROPPING THE SHOULDERS.
427
00:21:35,344 --> 00:21:39,310
GOOD. RELEASE.
428
00:21:39,344 --> 00:21:43,862
EXTEND THE LEGS
AND OPEN THE ARMS,
429
00:21:43,896 --> 00:21:48,275
AND DROP DOWN...
430
00:21:48,310 --> 00:21:51,965
SOFTENING...
431
00:21:52,000 --> 00:21:55,965
REALLY LETTING GO...
432
00:21:56,000 --> 00:22:02,413
ALL THE BONES, THE MUSCLES,
THE SKIN.
433
00:22:02,448 --> 00:22:06,068
NOW, WITH ONE BREATH,
WAKE YOURSELF UP.
434
00:22:06,103 --> 00:22:09,000
RUB THE HANDS TOGETHER,
435
00:22:09,034 --> 00:22:11,689
AND CUP THE HANDS
OVER THE EYES,
436
00:22:11,724 --> 00:22:15,517
AND COME BACK TO SIT.
437
00:22:22,689 --> 00:22:26,551
BRING THE HANDS
INTO GESTURE OF NO FEAR,
438
00:22:26,586 --> 00:22:29,896
WITH THE RIGHT HAND
FACING FORWARD,
439
00:22:29,931 --> 00:22:31,482
OUT TO THE WORLD,
440
00:22:31,517 --> 00:22:34,344
AND THE LEFT PALM AT YOUR SIDE,
FACING UP.
441
00:22:39,413 --> 00:22:41,448
FEEL THE BODY GROUNDED,
442
00:22:41,482 --> 00:22:45,172
REACHING OUT WITH YOUR RIGHT,
443
00:22:45,206 --> 00:22:48,862
AND RECEIVING WITH THE LEFT.
444
00:22:51,379 --> 00:22:53,931
BALANCE...
445
00:22:53,965 --> 00:22:56,241
IN ACCORD...
446
00:22:56,275 --> 00:22:58,620
WITH THE UNIVERSE.
447
00:22:58,655 --> 00:23:01,379
WE'LL CLOSE HERE NOW...
448
00:23:01,413 --> 00:23:06,275
WITH ONE BOW.
449
00:23:06,310 --> 00:23:08,103
TO CULTIVATE IN OURSELVES
450
00:23:08,137 --> 00:23:13,103
THE DEEPEST RESPECT FOR LIFE
IN ALL ITS FORMS.
451
00:23:30,689 --> 00:23:35,000
[♪♪♪]
30070
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