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.

DROP THE WEIGHT OF THE BODY.

FEEL GROUNDED,

CENTRED.

REACH THE HANDS DOWN INTO EXTENDED CHILD'S POSE,

RELAXING THE FOREHEAD DOWN,

AND LET'S BEGIN WITH CAT SERIES ONE.

INHALING, CAT TO CAT LIFT.

EXHALING, CAT BOW TO CHILD'S POSE.

AND REPEAT.

GOOD. LET'S TRY AGAIN.

INHALE, CAT TO CAT LIFT,

EXHALE, CAT BOW AND CHILD'S POSE.

ONE LAST TIME.

STAY IN CHILD'S POSE FOR A BREATH.

CAT SERIES TWO, HERE WE GO.

INHALE, CAT TO CAT LIFT,

EXHALE,

TUCK THE TOES UNDER AND GO TO DOWN-FACE DOG.

REPEAT CAT SERIES TWO.

LET'S TRY AGAIN.

LIFT THE HEELS, INHALING, CAT TO CAT LIFT,

AND, EXHALING, TUCK THE TOES UNDER,

LIFT THE TAIL AND DROP THE HEELS.

STAY IN DOWN DOG FOR A BREATH.

IN...

AND OUT.

NOW TO CHILD'S POSE.

BREATHE.

LET'S TRY CAT SERIES THREE.

INHALE, CAT TO UPWARD-FACING DOG,

AND EXHALE...

INHALE TO UPWARD-FACING DOG,

AND EXHALE TO CHILD'S POSE.

REPEAT CAT SERIES THREE.

BREATHING IN...

UPWARD-FACING DOG.

BREATHING OUT...

CHILD'S POSE.

ONE LAST TIME--

INHALE, CAT'S TO UPWARD-FACING,

EXHALE, FOREHEAD DOWN AS THE LEGS LIFT.

INHALE.

EXHALE...

AND STAY IN CHILD'S POSE FOR A BREATH.

LET'S TRY CAT SERIES FOUR.

ONTO YOUR FOREARMS AS YOU INHALE,

AND THEN STRAIGHTEN THE ARMS.

NOW EXHALE CAT TO CHILD'S POSE.

NOW REPEAT CAT SERIES FOUR.

LET'S TRY AGAIN.

INHALE, CAT BOW TO CAT LIFT,

EXHALE, TUCK THE TAIL AND THE HEAD,

AND GO BACK TO CHILD'S POSE.

NOW ONE LAST TIME. INHALE.

EXHALE.

STAY IN CHILD'S POSE. BREATHE.

ROLL UP TO HERO'S POSE.

HANDS ON THE THIGHS, CHEST HIGH,

SHOULDERS LOW.

NOW BREATHE IN,

BRING THE HANDS BACK BEHIND, CLASP THE HANDS.

BREATHING OUT,

LIFT THE ARMS.

YOGA MUDRA POSE.

LIFT THE TAIL,

ROLLING FORWARD ONTO THE TOP OF THE HEAD,

BREATHING OUT,

RELAX DOWN INTO CHILD'S POSE.

NOW, RABBIT POSE--

THE HANDS CLASP ONTO THE HEELS

AND ROLL UP ONTO THE TOP OF THE HEAD,

LIFTING THE TAIL.

RELEASE TO CHILD'S POSE.

BREATHING IN,

ROLL UP TO MODIFIED HERO'S POSE,

AND WE'LL DO SOME HERO ROLLING.

EXHALE, DOWN.

INHALE, ROLLING UP.

REPEAT.

EXHALE, DOWN,

AND INHALE, COMING UP TO HERO'S POSE,

AND WE'LL CLOSE WITH A BOW.

NAMASTE.

HERE WE GO.

FEET NICE AND WIDE APART, TOES SLIGHTLY TURNED IN.

EXHALE, THE HANDS DOWN THROUGH CENTRE.

BREATHING IN.

BREATHING OUT.

ONE LAST TIME, INHALE.

EXHALE.

LET'S START THE SEQUENCE INHALING, THE HANDS TOUCH.

EXHALE INTO A FORWARD-FOLD.

NOW, BEND THE KNEES A LITTLE BIT, LOOKING UP,

AND EXHALE,

STRAIGHTENING THE LEGS AND DROPPING THE HEAD.

DO THAT AGAIN,

BENDING THE KNEES AND STRAIGHTENING THE LEGS.

NOW HOLD IN THE FORWARD-FOLD AND BREATHE.

EXHALE.

COMING UP ON AN INHALE.

PALMS TOUCH... AND EXHALE.

CIRCLE THE HANDS INTO THE HEART.

SUN-MOON LINK.

INHALE, REACHING UP,

AND EXHALE, COMING DOWN.

ESTABLISH CENTRE.

FEEL THE BODY.

ONE MORE TIME, INHALE.

EXHALE, DOWN.

LET'S CONTINUE.

INHALE UP,

AND EXHALE INTO YOUR FORWARD-FOLD.

NOW, COME UP AND TURN THE RIGHT FOOT OUT 90 DEGREES

AND PUSH THE LEFT HEEL BACK

AND DEEPEN INTO WARRIOR ONE POSE.

COME OUT OF THE POSE SLIGHTLY AS YOU BREATHE IN,

AND AGAIN INTO WARRIOR ONE.

REPEAT THAT.

INHALE UP,

AND EXHALE INTO WARRIOR ONE,

AND WE'LL HOLD THERE AND BREATHE.

IN...

AND OUT.

COME BACK TO CENTRE AND WE'LL TRY THE OTHER SIDE.

EXHALE TO NAMASTE.

THE SUN-MOON LINK.

INHALE.

EXHALE.

AGAIN.

INHALE, LIFT THE CHEST.

EXHALE, DROP THE SHOULDERS

AS THE HANDS COME DOWN THROUGH CENTRE.

LET'S TRY THE OTHER SIDE.

HERE WE GO, FORWARD-FOLD.

EXHALE.

INHALING UP, AND TURNING THE LEFT FOOT OUT.

EXHALE DOWN INTO WARRIOR ONE.

STRAIGHTEN THE LEG, AND WE'LL TRY AGAIN.

BEND THE KNEE AND DEEPEN INTO WARRIOR ONE.

ONE LAST TIME.

STRAIGHTEN AND DEEPEN, AND HOLD WARRIOR ONE.

BREATHE.

NOW LET'S COME BACK TO CENTRE, AND WE'LL TAKE A REST.

EXHALE, CIRCLE THE ARMS,

HANDS INTO THE HEART... SUN-MOON LINK.

INHALE, UP.

SHOULDERS SLIDING DOWN THE BACK AS YOU EXHALE.

AGAIN. IN...

AND OUT.

LET'S GO.

INHALE, TOUCH THE PALMS,

AND EXHALE INTO YOUR FORWARD-FOLD.

INHALE, UP.

TURN THE RIGHT FOOT OUT, LEFT HEEL BACK.

EXHALE, WARRIOR ONE.

INHALE, SWING THE ARMS BACK, PREPARING FOR WARRIOR THREE.

EXHALE, LIFTING THE LEG AS THE ARMS GO FORWARD.

NOW, LIFT UP AND TOUCH THE TOE DOWN,

AND WE'LL TRY AGAIN, DEEPENING INTO WARRIOR THREE.

REPEAT. INHALE, LIFT.

EXHALE, FIND THE POSE AND STAY,

AND BREATHE, WARRIOR THREE.

NOW COME BACK TO CENTRE, TOUCH YOUR PALMS TOGETHER,

AND EXHALE BACK TO NAMASTE...

SUN-MOON LINK.

FEEL THE BODY.

RELAX THE BODY.

BREATHE.

BELLY PULLS INTO SPINE ON THE EXHALE BREATH.

LET'S GO.

FORWARD-FOLD, EXHALE.

INHALE, UP.

TURNING THE LEFT FOOT OUT, RIGHT HEEL BACK.

EXHALE, WARRIOR ONE.

INHALE, PREPARING FOR WARRIOR THREE,

AND EXHALE,

SWINGING THE ARMS FORWARD AS YOU LIFT THE LEG.

NOW LIFT UP

AND DEEPEN INTO WARRIOR THREE POSE AGAIN.

LET'S TRY AGAIN.

BREATHE IN,

BREATHE OUT,

HOLDING WARRIOR THREE.

BACK TO CENTRE YOU COME.

TOUCH YOUR PALMS TOGETHER,

AND EXHALE.

CIRCLE THE HANDS TO THE HEART

AND RELAX IN CENTRE...

THE SUN-MOON LINK.

AGAIN, INHALE, UP,

AND EXHALE, DOWN.

LET'S CONTINUE WITH THE SEQUENCE.

EXHALE, FORWARD-FOLD.

INHALE, UP, AND TURN.

EXHALE, WARRIOR ONE.

INHALE, PREPARE WARRIOR THREE.

EXHALE, WARRIOR THREE.

BRING THE LEG DOWN, AND LET'S TRY A TWIST HERE.

TWISTING TO THE RIGHT WITH THE HANDS INTO THE HEART,

BACK TO CENTRE,

AND TRY AGAIN THE REVOLVED LATERAL-ANGLE POSE.

ONE LAST TIME.

BACK TO CENTRE AND EXTEND FORWARD

AS YOU TWIST.

HOLD THE POSE AND BREATHE,

IN...

AND OUT.

NOW SEND THE LEFT ARM UP.

WINDMILL THE ARMS, PALMS TOUCH,

AND EXHALE BACK TO NAMASTE,

LET'S TRY THE OTHER SIDE.

INHALE, RESTING IN CENTRE.

EXHALE.

INHALE, UP.

STRONG BELLY AS YOU EXHALE.

HERE WE GO.

INHALE, FORWARD-FOLDING AS YOU EXHALE,

COMING UP AND TURNING TO THE LEFT,

WARRIOR ONE.

INHALE, DRAW THE ARMS BACK INTO YOUR BALANCE,

AND EXHALE INTO WARRIOR THREE,

BRING THE LEG DOWN AS IF TO WARRIOR ONE,

AND THEN TWIST TO THE BACK OF THE ROOM,

HANDS IN AT THE HEART CENTRE.

COME BACK TO CENTRE AS YOU BREATHE IN,

AND TRY AGAIN.

AGAIN, COMING FORWARD AND STRETCH AS YOU TWIST.

WE'LL HOLD THERE AND BREATHE.

BACK TO CENTRE YOU COME.

LET'S TAKE A LITTLE BREAK HERE.

SUN-MOON LINK. DOWN, TO GO UP...

AND EXHALE.

AGAIN.

LET'S CONTINUE INTO THE SEQUENCE.

INHALE, PALMS TOUCH.

EXHALE, FORWARD-FOLD.

INHALE UP AND TURN.

EXHALE, WARRIOR ONE.

INHALE, SWING THE ARMS BACK,

AND TAKE WARRIOR THREE.

NOW, HERE'S OUR TWIST.

INHALE, PREPARE,

AND REVOLVED TWIST.

NOW, REVOLVED TRIANGLE--

BRING THE ARMS INTO VERTICAL

AND STRAIGHTEN THE LEG AS YOU LOOK UP.

BEND THE KNEE AND LOOK DOWN.

STRAIGHTEN THE LEG AND LOOK UP.

AGAIN.

BEND THE KNEE, STRAIGHTEN THE LEG.

NOW, STAY AND BREATHE...

AND LET'S COME BACK TO CENTRE NOW.

SWING THE LEFT ARM FORWARD.

REACH THE PALMS TOGETHER AND EXHALE.

CIRCLE THE HANDS TO THE HEART.

SUN-MOON LINK.

INHALE, UP.

EXHALE, DOWN.

AGAIN.

BREATHING IN...

AND OUT.

LET'S TRY THE LEFT SIDE.

PALMS TOUCH, AND EXHALE DOWN.

AS YOU COME UP, TURN THE LEFT FOOT OUT,

DROP THE RIGHT HEEL BACK, AND TAKE WARRIOR ONE.

SWING THE ARMS BACK FOR WARRIOR THREE...

A STRONG BALANCE.

NOW PREPARE FOR YOUR TWIST

AND EXHALE INTO THE TWIST.

BREATHING IN,

STRAIGHTENING THE ARMS FOR TRIANGLE,

BREATHING OUT, STRAIGHTENING THE LEG.

REVOLVED TRIANGLE--

BEND THE KNEE AND LOOK DOWN.

STRAIGHTEN THE LEG AND LOOK UP.

REPEAT THAT, BREATHING IN.

BREATHING OUT, STRAIGHTENING THE LEG,

LOOKING UP,

AND WE'LL STAY REVOLVED TRIANGLE.

BREATHE.

GOOD.

COMING BACK TO CENTRE,

SWING THE RIGHT ARM UP, TOUCH THE PALMS IN CENTRE

AND EXHALE, NAMASTE.

SUN-MOON LINK.

INHALE, LOOKING UP. SEE THE HANDS.

BRING THEM RIGHT DOWN THROUGH CENTRE

AS YOU BREATHE OUT.

NOW LET'S DO THE SEQUENCE.

PALMS TOUCH.

FORWARD-FOLD, EXHALE.

UP AND TURN, BREATHING IN.

BREATHING OUT, WARRIOR ONE.

INHALE, SWING THE ARMS BACK.

EXHALE, WARRIOR THREE.

INHALE.

EXHALE, TWIST.

PREPARE FOR TRIANGLE.

EXHALE, TRIANGLE.

BACK TO CENTRE.

WINDMILL THE ARMS, PALMS TOUCH,

EXHALE, NAMASTE.

NOW, ONE LINK ONLY.

BREATHING IN...

AND OUT,

THE WHOLE SEQUENCE ON THE OTHER SIDE--

INHALE, TOUCH, AND FORWARD-FOLD.

INHALE TO COME UP AND TURN.

EXHALE, WARRIOR ONE.

INHALE, THE ARMS BACK, PREPARING FOR WARRIOR THREE.

WARRIOR THREE--

INHALE, PREPARE FOR YOUR TWIST.

REACH FORWARD, EXHALE, TWIST.

PREPARE REVOLVED TRIANGLE.

NOW STRAIGHTEN THE LEG

AND TAKE REVOLVED TRIANGLE AS YOU EXHALE.

COME BACK TO CENTRE, BREATHING IN.

EXHALE, NAMASTE.

INHALE, UP.

EXHALE, HANDS COME JUST TO THE HEART,

LET'S CLOSE HERE WITH A BOW.

NAMASTE--

A GREETING WHICH REMINDS US

THAT OUR HIGHEST POTENTIAL LIES IN THE REALM OF NO EGO.

LET US MEET IN THAT PLACE.

STARTING IN THE FIRST RELEASE POSE,

THE FEET SLIGHTLY APART, THE KNEES TOGETHER,

AND THE ARMS WRAPPED ACROSS THE CHEST.

BREATHING SOFTENING,

RELEASE THE ARMS DOWN TO YOUR SIDES,

SEPARATE THE KNEES AND BRING THE FEET IN.

LET'S DO FOUR-PART PELVIC TILT.

INHALE, ROCKING FORWARD,

PRESSING THE TAILBONE INTO THE FLOOR,

AND NOW EXHALE, PRESSING THE BELLY DOWN,

INHALE, LIFTING UP TO BRIDGE POSE,

AND EXHALE, ROLLING DOWN.

SAME THING AGAIN--

BREATHING IN, PRESS THE TAILBONE DOWN

AND LIFT YOUR BELLY.

EXHALE, PRESS THE BELLY DOWN, TUCKING THE TAILBONE UP,

INHALE, PEEL THE SPINE OFF THE FLOOR,

LIFTING,

AND EXHALE,

ONE VERTEBRA AT A TIME ROLLING DOWN.

INHALE ALL THE WAY UP TO BRIDGE POSE,

TUCKING THE SHOULDERS UNDERNEATH YOU

AND CLASPING THE HANDS.

PRESS THE FEET DOWN

AND BRING THE KNEES SLIGHTLY TOWARDS ONE ANOTHER,

AND STAY IN THE BRIDGE POSE AND BREATHE.

RELAX THE BACK OF THE NECK.

PRESS THE KNEES FORWARD.

GOOD.

NOW RELEASE THE ARMS

AND START TO COME DOWN,

SEPARATING THE SHOULDER BLADES WIDE ACROSS THE BACK

AS YOU COME ROLLING DOWN,

SEPARATE THE KNEES,

BRINGING THE SOLES OF THE FEET TOGETHER,

AND THE HANDS ON THE BELLY,

STAY FOR A BREATH.

INHALE.

EXHALE, RELAXING THE WHOLE BODY IN THE POSE.

DRAW YOUR KNEES INTO THE CHEST NOW.

HUG THE KNEES, TAILBONE NICE AND HEAVY,

RELAXING THE BACK OF THE NECK.

HAMSTRING STRETCH--

STRETCH YOUR LEFT LEG IN THE AIR,

THE RIGHT FOOT ON THE FLOOR.

LIFT THE HEAD

AND DRAW THE LEG IN SLIGHTLY AND EXHALE.

DRAW THE HEAD DOWN

AS YOU EXTEND THE LEG TO THE FLOOR.

STAY FOR A BREATH.

INHALE.

EXHALE...

AND RELEASE INTO KNEE-DOWN TWIST.

THE LEFT KNEE FOLDS OVER THE BODY.

LOOKING TO THE OPPOSITE SIDE OF THE KNEE.

COMING OUT OF THE POSE,

THE RIGHT KNEE CATCHES THE LEFT FOOT,

AND YOU CHANGE INTO THE GLUTEUS STRETCH.

THE HANDS INTERLACED OVER THE TOP OF THE KNEE,

PULL THE KNEES GENTLY DOWN IN TOWARDS THE CHEST.

BREATHING SOFTLY.

BREATHING SLOWLY.

RELEASE INTO HAMSTRING STRETCH ON THE RIGHT-HAND SIDE.

LIFT THE HEAD AND DRAW THE LEG IN.

NOW, AS YOU BRING THE HEAD BACK TO THE FLOOR,

EXTEND YOUR LEFT LEG OUT

AND STRETCH THROUGH BOTH LEGS,

EXTENDING THROUGH THE BALLS OF THE FEET

AND RELAXING THE BACK OF THE NECK.

RELEASE TO KNEE-DOWN TWIST.

THE RIGHT KNEE FOLDS ACROSS THE BODY.

LOOKING TO THE OPPOSITE SIDE...

AND CHANGE-- THE RIGHT FOOT ON THE LEFT KNEE,

THE RIGHT HAND BETWEEN THE LEGS,

MEETING THE LEFT HAND WITH THE FINGERS INTERLACED,

PULLING THE KNEES DOWN INTO THE CHEST.

BREATHE.

RELEASE THE LEG.

RELEASE THE ARMS.

EXTEND THE LEGS OUT AND TURN THE PALMS UP.

RELAX IN SAVASANA...

LETTING THE EYES SOFTEN.

ALL THE MUSCLES OF THE FACE RELAX.

DROP THE SHOULDERS AND THE HIPS AND THE LEGS...

THE SOLES OF THE FEET,

AND ALL THE WAY TO THE HIPS.

LETTING GO.

THE ENDS OF THE FINGERS ALL THE WAY UP THROUGH THE ARMS,

LETTING GO.

SOFT BELLY.

RELAX THE CHEST.

NOW WIGGLE THE FINGERS AND THE TOES.

SQUEEZE AND RELEASE.

RUB THE HANDS TOGETHER

AND DRAW THE HANDS OVER THE EYES.

WASH THE FACE...

AND COME BACK TO SET.

SITTING MEDITATION.

THE GESTURE OF NO FEAR--

THE RIGHT HAND, PALM IS FORWARD,

AND THE LEFT HAND, PALM IS UP.

THE RIGHT HAND, THE GIVING.

THE LEFT HAND, RECEIVING.

GIVING AND RECEIVING EQUALLY, WITH NO FEAR.

ALERT AND CALM.

EYES EMPTY,

CLEAR,

COOL,

CALM.

NAMASTE.