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.

LET'S START THE WARM-UP WITH THE LEGS EXTENDED,

CHEST HIGH, AND SHOULDERS LOW.

DRAW THE HANDS BACK BEHIND YOU,

AND DROP YOUR CHIN DOWN ONTO YOUR CHEST.

NOW BREATHE IN,

LIFT THE CHEST, STRAIGHTEN YOUR ARMS,

AND AS YOU BREATHE OUT,

BEND THE ELBOWS AND TUCK THE CHIN.

AGAIN.

FLEX YOUR FEET AS YOU LIFT THE CHEST,

AND RELAX THE FEET AS YOU DRAW BACK.

ONE LAST TIME, BREATHING IN...

BREATHING OUT.

NOW, THIS TIME,

WALK YOUR HANDS FORWARD ON THE INHALE BREATH,

AND ROCK A LITTLE BIT SIDE TO SIDE

TO RELEASE.

INHALE. LIFT THE ARMS.

EXHALE. FLEX YOUR FEET AND CONTRACT BACK.

NOW FORWARD YOU GO, INDEX FINGERS POINTING THE WAY.

EXHALE. LIFT THE WHOLE PIECE UP.

AGAIN.

INHALE.

EXHALE. CONTRACT.

INHALE FORWARD.

SHIVA MUDRA IS THE HAND POSTURE.

EXHALE. LIFT YOUR CHEST.

GOOD.

NOW LET'S TRY WITH THE FEET IN A BOUND ANGLE POSITION.

SAME THING.

BREATHING IN, LIFT THE ARMS.

BREATHING OUT, CONTRACT, HEELS OF THE HANDS TOUCHING.

NOW FORWARD.

INHALE...

AND LIFT. EXHALE.

ONCE AGAIN.

BREATHING IN, SHOULDERS DOWN THE BACK.

EXHALE. BELLY BUTTON THROUGH THE SPINE.

INHALE, REACHING FORWARD,

AND EXHALE, LIFT.

HOLD HERE FOR ONE BREATH.

EXHALE.

GOOD.

TRANSITIONING NOW, SEPARATING THE LEGS,

AND THE SAME SEQUENCE.

BREATHING IN, LIFT THE ARMS.

EXHALE. FLEX THE FEET AS YOU GO BACK.

NOW, CAREFUL AS YOU GO FORWARD. NOT TOO FAR.

EXHALE. LIFT.

AGAIN.

INHALE, SHOULDERS DOWN.

EXHALE. CONTRACT.

BREATHING IN, FORWARD,

AND BREATHING OUT, LIFT.

STAY AND BREATHE.

EXHALE TO RELEASE.

NOW BRING THE ARMS DOWN

AND THE SOLES OF THE FEET TOGETHER.

BOUND ANGLE POSE.

HANDS UNDERNEATH THE FEET,

LIFTING THE CHEST THROUGH THE ARMS

AND DROPPING THE SHOULDERS,

AND CHANGE ONTO HANDS AND KNEES NOW

FOR CAT ROLLING.

INHALE.

LIFT THE TAIL. LIFT THE HEAD.

EXHALE. TUCK THE TAIL.

PUSH THROUGH THE HANDS AS YOU LOOK BETWEEN THE LEGS.

AGAIN.

EXHALE.

PRESS THE HANDS DOWN.

ONE LAST TIME, BREATHING IN TO CAT LIFT,

BREATHING OUT TO CAT,

AND WE'LL HOLD IN CAT...

AND CHANGE.

INHALE TO CAT LIFT.

EXHALE. RELEASE TO CHILD'S POSE,

AND ROLL UP TO HERO.

WE'LL CLOSE OUR WARM-UP NOW,

DRAWING THE HANDS TO THE HEART CENTRE,

AND BOWING.

NAMASTE.

AND WHEN WE COME BACK,

OUR STANDING SEQUENCE BEGINS AT THE FRONT OF THE MAT.

STANDING AT THE FRONT OF YOUR MAT,

OUR LINK IS SUN-MOON.

EXHALE THE HANDS DOWN THROUGH CENTRE.

AGAIN, BREATHING IN AND LIFTING,

AND BREATHING OUT, SLIDING THE HANDS DOWN.

OUR LAST TIME, INHALING UP.

EXHALE THE HANDS JUST TO THE HEART CENTRE.

NOW AS YOU BREATHE IN,

TAP THE HANDS BACK ONTO YOUR SHOULDERS

AND LIFT THE ARMS.

AS YOU BREATHE OUT, FORWARD FOLD.

BEND THE KNEES HERE.

AS YOU EXHALE,

STRAIGHTEN THE LEGS AND DROP THE HEAD.

TRY AGAIN.

INHALE. BEND THE KNEES.

SOFTEN THE HIP CREASE.

EXHALE.

FORWARD FOLD TO STAY AND BREATHE.

EXHALE WHERE YOU ARE.

GOOD, AND COMING UP,

INHALE, REACH THE ARMS OUT, AND LIFT YOUR CHEST,

AND EXHALE. CIRCLE THE HANDS TO THE HEART.

SUN-MOON LINK.

INHALE, DOWN TO GO UP.

EXHALE. SLIDE THE HANDS DOWN THROUGH CENTRE.

GOOD. LAST TIME. INHALE UP.

HANDS COME JUST TO THE HEART.

NOW, BREATHING IN, TAP BACK AND REACH UP.

BREATHING OUT, FOLD FROM THE HIPS.

BREATHING IN, COME DOWN TO A FULL CROUCH,

AND BREATHING OUT,

BRING THE HANDS TO THE THIRD EYE.

TO DEEPEN HERE,

DRAW THE WEIGHT FORWARD, LIFTING THE HEELS,

AND NOW EXHALE,

SOFTENING THE ANKLE CREASE, DROPPING BACK.

TRY AGAIN. INHALE FORWARD,

AND EXHALE, DOWN,

DRAWING THE HANDS TO THE THIRD EYE

IN PRAYER POSTURE.

STAY FOR A BREATH, DEEPENING INTO THE CROUCH.

GOOD. RELEASE.

INHALE, COMING ALL THE WAY UP,

TOUCH THE PALMS, AND EXHALE. CIRCLE TO NAMASTE.

BREATHING IN, DOWN TO GO UP.

BREATHING OUT, SLICING DOWN.

LAST TIME.

INHALE.

HANDS JUST TO THE HEART NOW TO BEGIN.

INHALE. REACH BACK AND LIFT UP.

NOW EXHALE. FORWARD FOLD.

INHALE, CROUCHING.

EXHALE, DRAWING THE HANDS TO THE THIRD EYE.

NOW ROLLING BACK TO PLOW POSE.

CAREFUL NOT TO GO TOO FAR.

THE HANDS SUPPORT YOUR BACK.

COMING FORWARD ON THE INHALE, THE RIGHT LEG IN FRONT,

AND EXHALE INTO A FORWARD FOLD.

WE'LL DEEPEN HERE.

INHALE, ROLLING UP.

NOW FOLD A LITTLE DEEPER,

DROP THE HEAD A LITTLE LOWER,

AND AGAIN, ROLLING UP, INHALE.

WITH THE EXHALE BREATH, FORWARD YOU GO

TO STAY AND BREATHE...

AND COMING UP, WE'LL ROLL BACK AGAIN,

HANDS TO SUPPORT YOU.

GOOD, AND ROLL FORWARD, THIS TIME ONTO YOUR FEET.

PUSH THE HANDS INTO THE FLOOR TO PUSH OFF,

AND EXHALE, DROP YOUR HEAD,

AND COME UP, BREATHING IN, TOUCH.

EXHALE. CIRCLE TO NAMASTE.

SUN-MOON LINK.

RESTING WITH THE BREATH.

ONE LAST TIME.

HANDS JUST TO THE HEART, AND WE'LL CONTINUE.

INHALE. TAP AND LIFT AND LOOK UP.

NOW FORWARD, FOLDING FROM THE HIPS,

BENDING THE KNEES NOW, DEEPLY,

AND IF YOU CAN,

BRING THE HANDS UP TO THE THIRD EYE.

AS YOU INHALE, ROLL BACK, CAREFULLY.

EXHALE. STAY.

WHEN YOU COME FORWARD, THE RIGHT LEG IN FRONT.

EXHALE. FORWARD FOLD.

INHALE UP AND BACK.

THIS TIME, THE LEFT LEG WILL COME IN FRONT

AS YOU ROLL FORWARD.

EXHALE DOWN.

NOW LET'S DEEPEN.

INHALING, LIFTING THE CHEST.

EXHALING, BENDING FROM THE HIPS, DROPPING THE HEAD.

ONE MORE TIME.

BREATHING IN, LIFTING,

AND BREATHING OUT, DRAPING.

STAY AND BREATHE IN THE FORWARD FOLD.

GOOD. NOW INHALE.

HANDS MOVE FROM THE FLOOR ONTO YOUR BACK.

STAY, AND EXHALE,

AND NOW INHALE, COMING FORWARD, PUSHING OFF ONTO YOUR FEET,

AND AS YOU EXHALE, DROP YOUR HEAD.

INHALE, ALL THE WAY UP, PALMS TOUCH.

EXHALE. NAMASTE.

SUN-MOON LINK, BREATHING IN,

REMINDING YOURSELF OF YOUR EXCELLENT EFFORT HERE.

ONE MORE.

EXHALE JUST TO THE HEART, AND WE CONTINUE.

BREATHING IN, TAP BACK AND LIFT UP.

EXHALE. FORWARD FOLD.

INHALE, BENDING THE KNEES.

EXHALE, HANDS TO THE THIRD EYE.

INHALE, ROLLING BACK, SUPPORTING THE PLOW POSE.

GOOD...

AND FORWARD YOU COME,

BREATHING IN WITH THE RIGHT LEG IN FRONT.

BREATHING OUT, DRAPING DOWN.

BREATHING IN, LIFTING AND ROLLING BACK.

BREATHING OUT, AND STAY.

THIS TIME, BRING YOUR LEFT LEG IN FRONT.

ROLL FORWARD. INHALE.

EXHALE. FORWARD FOLD.

COMING UP ON THE INHALE BREATH AND ROLLING BACK AGAIN,

HOLDING,

AND NOW YOU'LL COME TO THE FEET,

ROLLING FORWARD, PUSHING OFF.

EXHALE. DRAPE THE HEAD DOWN.

NOW BREATHE IN, COMING PARTWAY UP

WITH THE HANDS BACK BEHIND,

AND HOLD IN THE HALF FORWARD FOLD.

WE'LL DEEPEN.

INHALE DOWN TO A FORWARD FOLD,

AND EXHALE, HALFWAY UP.

THE HANDS ARE BACK.

TRY AGAIN.

INHALE, DOWN,

AND EXHALE.

LIKE A DIVER, DRAW YOUR HANDS BACK.

STAY AND BREATHE.

EXHALE WHERE YOU ARE.

GOOD. NOW ALL THE WAY UP.

POWER OUT THROUGH THE FEET AND LIFT YOUR CHEST,

TOUCH YOUR PALMS,

AND EXHALE. CIRCLE THE HANDS TO THE HEART.

SUN-MOON LINK.

DOWN TO GO UP.

NOW SLIDING DOWN ON THE BREATH.

ONE LAST TIME. INHALE UP.

EXHALE, HANDS TO THE HEART.

CONTINUE.

TAP AND REACH. INHALE.

FORWARD FOLD. EXHALE.

BREATHING IN, DROPPING THE SEAT,

AND BREATHING OUT,

LIFTING THE HANDS TO THE THIRD EYE.

ROLLING BACK NOW, SUPPORT YOUR HANDS ON YOUR BACK.

ROLLING FORWARD, THE RIGHT LEG IN FRONT FIRST.

AS YOU EXHALE, DRAPE FORWARD.

RELAX THE BACK OF THE NECK.

INHALE, ROLLING BACK.

EXHALE. STAY.

THIS TIME, THE LEFT FOOT IN FRONT.

EXHALE. FORWARD FOLD.

ONE MORE ROLL.

INHALE BACK, HOLDING FOR THE EXHALE,

AND NOW ROLLING FORWARD, AND COME ONTO YOUR FEET.

GOOD.

EXHALE THE HEAD DOWN.

INHALE TO YOUR HALF FORWARD FOLD,

AND CONTINUE TO POWERFUL SQUATTING POSE,

LIFTING THE ARMS.

GOOD.

STRAIGHTEN THE LEGS AS YOU BREATHE IN,

AND TRY AGAIN.

SIT WAY BACK WITH THE TAIL.

AGAIN, BREATHING IN,

THE ARMS COME TO SHOULDER HEIGHT.

BREATHING OUT, THE ARMS BACK BEHIND YOUR EARS.

STAY AND BREATHE.

GOOD.

REACHING UP,

PUSHING YOUR FEET DOWN TO COME UP.

INHALE...

AND EXHALE.

CIRCLE THE HANDS TO THE HEART FOR OUR RESTING BREATH.

INHALE. SWING UP.

EXHALE. SLIDE DOWN.

ONE LAST TIME.

WE'RE CHALLENGING OURSELVES HERE.

LET'S GO.

BREATHING IN, REACH BACK AND LIFT THE FOCUS.

EXHALE. FORWARD FOLD FROM THE HIPS.

INHALE.

DROP THE SEAT DOWN TO THE HEELS,

AND DRAW THE HANDS TO THE THIRD EYE

IF YOU CAN.

BREATHING IN, ROLLING BACK.

HOLD.

NOW INHALE COMING FORWARD,

THE RIGHT LEG IN FRONT FOR CROSS-LEG.

EXHALE.

FORWARD FOLD.

INHALE ROLLING BACK,

AND STAY FOR THE EXHALE BREATH.

INHALE FORWARD WITH THE LEFT LEG IN FRONT.

EXHALING OVER.

GOOD.

ROLL BACK AGAIN. BREATHE IN.

STAY FOR THE EXHALE BREATH.

BREATHING IN, ROLL FORWARD ONTO YOUR FEET,

LIFTING THE HEAD,

AND BREATHING OUT, DROP THE HEAD.

NOW HALFWAY UP, INHALE.

POWERFUL SQUATTING POSE. EXHALE...

TO A CHEST LIFT ON AN INHALE BREATH.

GOOD.

WE'LL TRY DEEPENING.

FIND THE VERTICAL AS YOU BREATHE IN.

NOW AS YOU EXHALE, LIFT UP TO GO BACK.

GOOD. TRY AGAIN.

BREATHE IN. COME TO VERTICAL.

SEND ENERGY DOWN THE FRONT OF THE BODY

TO REACH BACK.

STAY AND BREATHE,

TAKING CARE OF THE NECK.

COME OUT OF THE POSE WITH AN INHALE BREATH.

STRONG LIFT...

AND EXHALE.

CIRCLE THE HANDS TO THE HEART.

NOW ONLY ONE LINK,

AND WE'LL TRY THE WHOLE SEQUENCE.

EXHALE, HANDS TO THE HEART.

HERE WE GO.

INHALE. TAP AND LIFT.

EXHALE. FORWARD FOLD.

INHALE DOWN INTO A CROUCH,

AND EXHALE, HANDS TO PRAYER POSTURE,

THE THIRD EYE.

ROLL BACK WITH YOUR IN-BREATH.

STAY.

INHALE FORWARD, RIGHT LEG IN FRONT.

EXHALE, FOLDING FORWARD, RELAXING THE NECK.

ROLLING BACK WITH THE IN-BREATH.

EXHALE. STAY.

NOW COMING FORWARD, THE LEFT LEG IN FRONT.

FORWARD FOLD. EXHALE.

ONE MORE ROLL.

INHALE BACK.

STAY FOR THE EXHALE.

COMING FORWARD ONTO YOUR FEET.

USE YOUR HANDS TO PUSH OFF.

EXHALE. FOLD.

INHALE TO HALF FORWARD FOLD.

EXHALE TO POWERFUL SQUATTING POSE.

INHALE.

PUSH THE FEET DOWN TO FIND A CHEST LIFT,

AND EXHALE, CIRCLE THE HANDS TO THE HEART,

AND WE'LL CLOSE HERE WITH ONE LINK.

EXHALING...

AND BOWING.

PLEASE COME BACK FOR RELAXATION AND SAVASANA.

BEGINNING WITH THE FIRST RELEASE POSE,

LYING ON YOUR BACK, ARMS CROSSED,

FEET APART, KNEES TOGETHER.

RELEASE THE ARMS, AND SEPARATE THE KNEES NOW.

FOUR-PART PELVIC TILT.

BREATHING IN, TAILBONE PRESSING INTO THE FLOOR,

LIFTING THE BELLY,

AND BREATHING OUT, PRESSING THE BELLY DOWN.

INHALE, LIFTING UP TO BRIDGE POSE,

AND EXHALE, ROLLING DOWN.

AGAIN.

INHALE. ROCK FORWARD, TAIL INTO THE FLOOR.

BELLY LIFT.

EXHALE.

PRESS THE BELLY DOWN, TUCKING THE TAILBONE.

INHALE, LIFTING THE HIPS,

PRESSING THE FEET DOWN INTO THE FLOOR,

AND EXHALE, ROLLING DOWN.

LAST TIME.

INHALE, ROCKING FORWARD,

AND EXHALE, ROCKING BACK,

AND INHALE, LIFTING UP,

AND THIS TIME, WE'LL STAY AND BREATHE,

WITH THE FINGERS INTERLACED, THE SHOULDERS TOGETHER,

PUSHING THE KNEES FORWARD AND THE SOLES OF THE FEET DOWN.

GOOD.

RELEASE.

SEPARATE THE HANDS AND ROLL DOWN.

NOW BRING THE HANDS ONTO THE BELLY,

SOLES OF THE FEET TOGETHER.

LET THE KNEES FALL OPEN,

RELAX WAY INTO THE HIPS,

AND RELEASE.

DRAW THE KNEES INTO THE CHEST,

HUGGING THE KNEES WITH THE TAIL HEAVY.

NOW HAMSTRING STRETCH.

RIGHT LEG IN THE AIR, LEFT FOOT ON THE FLOOR.

LIFT THE HEAD AND DRAW THE LEG IN.

NOW EXTEND THE OPPOSITE LEG DOWN

AS YOU RELAX THE HEAD BACK ONTO THE MAT.

BREATHE.

LENGTHENING...

LETTING GO...

AND RELEASE TO KNEE-DOWN TWIST NOW.

FOLD THE KNEE OVER THE BODY,

ROLL THE HEAD TO THE OTHER SIDE,

AND RETURN ONTO YOUR BACK.

THE RIGHT ANKLE ON THE LEFT KNEE,

AND THE RIGHT HAND BETWEEN THE LEGS,

MEETING THE LEFT HAND, AND PULLING THE KNEES DOWN.

GOOD...

AND RELEASE.

LEFT LEG HAMSTRING STRETCH NOW.

REACH THROUGH THE HEEL,

LIFTING THE HEAD,

AND PULLING THE LEG IN EVER SO SLIGHTLY.

NOW STRETCH THE OPPOSITE LEG DOWN

AND RELAX YOUR NECK.

BREATHE.

RELEASE TO KNEE-DOWN TWIST,

FOLDING THE KNEE OVER THE BODY,

AND RELAXING THE NECK.

RETURN TO YOUR BACK,

WITH THE LEFT ANKLE ON THE RIGHT KNEE,

THE LEFT HAND BETWEEN THE LEGS,

MEETING THE RIGHT HAND,

AND GENTLY PULLING IN AND DROPPING THE SHOULDERS.

GOOD. RELEASE.

EXTEND THE LEGS AND OPEN THE ARMS,

AND DROP DOWN...

SOFTENING...

REALLY LETTING GO...

ALL THE BONES, THE MUSCLES, THE SKIN.

NOW, WITH ONE BREATH, WAKE YOURSELF UP.

RUB THE HANDS TOGETHER,

AND CUP THE HANDS OVER THE EYES,

AND COME BACK TO SIT.

BRING THE HANDS INTO GESTURE OF NO FEAR,

WITH THE RIGHT HAND FACING FORWARD,

OUT TO THE WORLD,

AND THE LEFT PALM AT YOUR SIDE, FACING UP.

FEEL THE BODY GROUNDED,

REACHING OUT WITH YOUR RIGHT,

AND RECEIVING WITH THE LEFT.

BALANCE...

IN ACCORD...

WITH THE UNIVERSE.

WE'LL CLOSE HERE NOW...

WITH ONE BOW.

TO CULTIVATE IN OURSELVES

THE DEEPEST RESPECT FOR LIFE IN ALL ITS FORMS.

[♪♪♪]