Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated:
1
00:00:06,034 --> 00:00:07,793
IN NAMASTE YOGA,
2
00:00:07,827 --> 00:00:10,310
WE LEARN A MOVEMENT PHRASE
OF YOGA POSES
3
00:00:10,344 --> 00:00:13,689
WOVEN TOGETHER WITH BREATH.
4
00:00:13,724 --> 00:00:16,034
THE KEY
IS ALLOWING THE BODY
5
00:00:16,068 --> 00:00:19,586
TO EXPERIENCE MOVING
IN AND THROUGH POSES,
6
00:00:19,620 --> 00:00:22,000
TRUSTING IN YOUR BREATH.
7
00:00:22,034 --> 00:00:24,482
IF YOU FIND A POSE
TOO CHALLENGING,
8
00:00:24,517 --> 00:00:28,482
TAKE A MOMENT,
AND THEN MEET US BACK IN CENTRE,
9
00:00:28,517 --> 00:00:31,724
WHERE WE RETURN AGAIN AND AGAIN
10
00:00:31,758 --> 00:00:34,344
TO OUR BREATH-BODY LINKS,
11
00:00:34,379 --> 00:00:38,448
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:38,482 --> 00:00:40,206
LET'S BEGIN WITH A WARM-UP,
13
00:00:40,241 --> 00:00:43,241
AND THEN
INTO TODAY'S DYNAMIC FLOW--
14
00:00:43,275 --> 00:00:47,275
AWAKENING WITH BREATH.
15
00:00:57,241 --> 00:00:59,275
HERE'S OUR WARM-UP.
16
00:00:59,310 --> 00:01:01,689
DROP THE WEIGHT OF THE BODY.
17
00:01:01,724 --> 00:01:03,724
FEEL GROUNDED,
18
00:01:03,758 --> 00:01:06,965
CENTRED.
19
00:01:07,000 --> 00:01:10,586
REACH THE HANDS DOWN
INTO EXTENDED CHILD'S POSE,
20
00:01:10,620 --> 00:01:12,827
RELAXING THE FOREHEAD DOWN,
21
00:01:12,862 --> 00:01:15,310
AND LET'S BEGIN
WITH CAT SERIES ONE.
22
00:01:15,344 --> 00:01:18,448
INHALING, CAT TO CAT LIFT.
23
00:01:18,482 --> 00:01:22,103
EXHALING, CAT BOW
TO CHILD'S POSE.
24
00:01:22,137 --> 00:01:25,137
AND REPEAT.
25
00:01:28,551 --> 00:01:30,034
GOOD. LET'S TRY AGAIN.
26
00:01:30,068 --> 00:01:34,103
INHALE, CAT TO CAT LIFT,
27
00:01:34,137 --> 00:01:38,448
EXHALE, CAT BOW
AND CHILD'S POSE.
28
00:01:38,482 --> 00:01:41,482
ONE LAST TIME.
29
00:01:45,689 --> 00:01:50,655
STAY IN CHILD'S POSE
FOR A BREATH.
30
00:01:50,689 --> 00:01:54,620
CAT SERIES TWO, HERE WE GO.
31
00:01:54,655 --> 00:01:58,448
INHALE, CAT TO CAT LIFT,
32
00:01:58,482 --> 00:01:59,862
EXHALE,
33
00:01:59,896 --> 00:02:03,931
TUCK THE TOES UNDER
AND GO TO DOWN-FACE DOG.
34
00:02:03,965 --> 00:02:07,310
REPEAT CAT SERIES TWO.
35
00:02:11,000 --> 00:02:12,379
LET'S TRY AGAIN.
36
00:02:12,413 --> 00:02:15,206
LIFT THE HEELS, INHALING,
CAT TO CAT LIFT,
37
00:02:15,241 --> 00:02:18,034
AND, EXHALING,
TUCK THE TOES UNDER,
38
00:02:18,068 --> 00:02:20,172
LIFT THE TAIL
AND DROP THE HEELS.
39
00:02:20,206 --> 00:02:23,344
STAY IN DOWN DOG FOR A BREATH.
40
00:02:23,379 --> 00:02:25,000
IN...
41
00:02:25,034 --> 00:02:27,586
AND OUT.
42
00:02:27,620 --> 00:02:29,655
NOW TO CHILD'S POSE.
43
00:02:29,689 --> 00:02:31,862
BREATHE.
44
00:02:33,000 --> 00:02:35,689
LET'S TRY CAT SERIES THREE.
45
00:02:35,724 --> 00:02:40,413
INHALE,
CAT TO UPWARD-FACING DOG,
46
00:02:40,448 --> 00:02:45,034
AND EXHALE...
47
00:02:45,068 --> 00:02:49,034
INHALE TO UPWARD-FACING DOG,
48
00:02:49,068 --> 00:02:52,620
AND EXHALE TO CHILD'S POSE.
49
00:02:52,655 --> 00:02:56,000
REPEAT CAT SERIES THREE.
50
00:03:01,068 --> 00:03:03,275
BREATHING IN...
51
00:03:03,310 --> 00:03:05,931
UPWARD-FACING DOG.
52
00:03:05,965 --> 00:03:07,862
BREATHING OUT...
53
00:03:07,896 --> 00:03:09,793
CHILD'S POSE.
54
00:03:09,827 --> 00:03:11,103
ONE LAST TIME--
55
00:03:11,137 --> 00:03:15,793
INHALE, CAT'S
TO UPWARD-FACING,
56
00:03:15,827 --> 00:03:21,068
EXHALE, FOREHEAD DOWN
AS THE LEGS LIFT.
57
00:03:21,103 --> 00:03:24,000
INHALE.
58
00:03:24,034 --> 00:03:27,137
EXHALE...
59
00:03:27,172 --> 00:03:31,413
AND STAY IN CHILD'S POSE
FOR A BREATH.
60
00:03:31,448 --> 00:03:34,827
LET'S TRY CAT SERIES FOUR.
61
00:03:34,862 --> 00:03:37,827
ONTO YOUR FOREARMS
AS YOU INHALE,
62
00:03:37,862 --> 00:03:39,241
AND THEN STRAIGHTEN THE ARMS.
63
00:03:39,275 --> 00:03:43,448
NOW EXHALE CAT
TO CHILD'S POSE.
64
00:03:43,482 --> 00:03:47,482
NOW REPEAT CAT SERIES FOUR.
65
00:03:51,172 --> 00:03:52,310
LET'S TRY AGAIN.
66
00:03:52,344 --> 00:03:55,862
INHALE, CAT BOW TO CAT LIFT,
67
00:03:55,896 --> 00:03:58,310
EXHALE, TUCK THE TAIL
AND THE HEAD,
68
00:03:58,344 --> 00:04:00,655
AND GO BACK TO CHILD'S POSE.
69
00:04:00,689 --> 00:04:04,827
NOW ONE LAST TIME. INHALE.
70
00:04:04,862 --> 00:04:08,137
EXHALE.
71
00:04:08,172 --> 00:04:12,689
STAY IN CHILD'S POSE. BREATHE.
72
00:04:18,379 --> 00:04:21,103
ROLL UP TO HERO'S POSE.
73
00:04:21,137 --> 00:04:23,724
HANDS ON THE THIGHS,
CHEST HIGH,
74
00:04:23,758 --> 00:04:25,758
SHOULDERS LOW.
75
00:04:25,793 --> 00:04:27,068
NOW BREATHE IN,
76
00:04:27,103 --> 00:04:30,965
BRING THE HANDS BACK BEHIND,
CLASP THE HANDS.
77
00:04:31,000 --> 00:04:32,655
BREATHING OUT,
78
00:04:32,689 --> 00:04:35,620
LIFT THE ARMS.
79
00:04:35,655 --> 00:04:38,068
YOGA MUDRA POSE.
80
00:04:38,103 --> 00:04:40,068
LIFT THE TAIL,
81
00:04:40,103 --> 00:04:44,103
ROLLING FORWARD
ONTO THE TOP OF THE HEAD,
82
00:04:44,137 --> 00:04:45,896
BREATHING OUT,
83
00:04:45,931 --> 00:04:48,862
RELAX DOWN INTO CHILD'S POSE.
84
00:04:48,896 --> 00:04:52,517
NOW, RABBIT POSE--
85
00:04:52,551 --> 00:04:55,103
THE HANDS CLASP ONTO THE HEELS
86
00:04:55,137 --> 00:04:58,034
AND ROLL UP ONTO
THE TOP OF THE HEAD,
87
00:04:58,068 --> 00:04:59,793
LIFTING THE TAIL.
88
00:04:59,827 --> 00:05:02,034
RELEASE TO CHILD'S POSE.
89
00:05:02,068 --> 00:05:03,862
BREATHING IN,
90
00:05:03,896 --> 00:05:06,241
ROLL UP
TO MODIFIED HERO'S POSE,
91
00:05:06,275 --> 00:05:08,586
AND WE'LL DO SOME HERO ROLLING.
92
00:05:08,620 --> 00:05:10,413
EXHALE, DOWN.
93
00:05:10,448 --> 00:05:13,655
INHALE, ROLLING UP.
94
00:05:13,689 --> 00:05:15,896
REPEAT.
95
00:05:15,931 --> 00:05:19,103
EXHALE, DOWN,
96
00:05:19,137 --> 00:05:23,379
AND INHALE,
COMING UP TO HERO'S POSE,
97
00:05:23,413 --> 00:05:26,724
AND WE'LL CLOSE WITH A BOW.
98
00:05:26,758 --> 00:05:28,931
NAMASTE.
99
00:05:39,931 --> 00:05:41,448
HERE WE GO.
100
00:05:41,482 --> 00:05:44,103
FEET NICE AND WIDE APART,
TOES SLIGHTLY TURNED IN.
101
00:05:44,137 --> 00:05:47,586
EXHALE,
THE HANDS DOWN THROUGH CENTRE.
102
00:05:47,620 --> 00:05:50,931
BREATHING IN.
103
00:05:50,965 --> 00:05:53,344
BREATHING OUT.
104
00:05:53,379 --> 00:05:57,724
ONE LAST TIME, INHALE.
105
00:05:57,758 --> 00:06:01,103
EXHALE.
106
00:06:01,137 --> 00:06:04,241
LET'S START THE SEQUENCE
INHALING, THE HANDS TOUCH.
107
00:06:04,275 --> 00:06:06,655
EXHALE INTO A FORWARD-FOLD.
108
00:06:06,689 --> 00:06:09,827
NOW, BEND THE KNEES
A LITTLE BIT, LOOKING UP,
109
00:06:09,862 --> 00:06:11,034
AND EXHALE,
110
00:06:11,068 --> 00:06:14,689
STRAIGHTENING THE LEGS
AND DROPPING THE HEAD.
111
00:06:14,724 --> 00:06:16,103
DO THAT AGAIN,
112
00:06:16,137 --> 00:06:19,551
BENDING THE KNEES
AND STRAIGHTENING THE LEGS.
113
00:06:19,586 --> 00:06:24,275
NOW HOLD IN THE FORWARD-FOLD
AND BREATHE.
114
00:06:24,310 --> 00:06:27,310
EXHALE.
115
00:06:27,344 --> 00:06:29,827
COMING UP ON AN INHALE.
116
00:06:29,862 --> 00:06:32,344
PALMS TOUCH...
AND EXHALE.
117
00:06:32,379 --> 00:06:34,931
CIRCLE THE HANDS
INTO THE HEART.
118
00:06:34,965 --> 00:06:36,448
SUN-MOON LINK.
119
00:06:36,482 --> 00:06:38,827
INHALE, REACHING UP,
120
00:06:38,862 --> 00:06:42,172
AND EXHALE, COMING DOWN.
121
00:06:44,206 --> 00:06:46,620
ESTABLISH CENTRE.
122
00:06:46,655 --> 00:06:50,241
FEEL THE BODY.
123
00:06:50,275 --> 00:06:53,551
ONE MORE TIME, INHALE.
124
00:06:53,586 --> 00:06:56,448
EXHALE, DOWN.
125
00:06:56,482 --> 00:06:58,448
LET'S CONTINUE.
126
00:06:58,482 --> 00:07:00,862
INHALE UP,
127
00:07:00,896 --> 00:07:03,034
AND EXHALE
INTO YOUR FORWARD-FOLD.
128
00:07:03,068 --> 00:07:06,793
NOW, COME UP AND TURN
THE RIGHT FOOT OUT 90 DEGREES
129
00:07:06,827 --> 00:07:08,413
AND PUSH THE LEFT HEEL BACK
130
00:07:08,448 --> 00:07:10,862
AND DEEPEN
INTO WARRIOR ONE POSE.
131
00:07:10,896 --> 00:07:13,241
COME OUT OF THE POSE SLIGHTLY
AS YOU BREATHE IN,
132
00:07:13,275 --> 00:07:17,241
AND AGAIN INTO WARRIOR ONE.
133
00:07:17,275 --> 00:07:19,172
REPEAT THAT.
134
00:07:19,206 --> 00:07:21,689
INHALE UP,
135
00:07:21,724 --> 00:07:23,551
AND EXHALE INTO WARRIOR ONE,
136
00:07:23,586 --> 00:07:25,827
AND WE'LL HOLD THERE
AND BREATHE.
137
00:07:25,862 --> 00:07:27,655
IN...
138
00:07:27,689 --> 00:07:30,000
AND OUT.
139
00:07:30,034 --> 00:07:35,413
COME BACK TO CENTRE
AND WE'LL TRY THE OTHER SIDE.
140
00:07:35,448 --> 00:07:38,724
EXHALE TO NAMASTE.
141
00:07:38,758 --> 00:07:40,068
THE SUN-MOON LINK.
142
00:07:40,103 --> 00:07:43,206
INHALE.
143
00:07:43,241 --> 00:07:45,620
EXHALE.
144
00:07:45,655 --> 00:07:48,000
AGAIN.
145
00:07:54,068 --> 00:07:56,827
INHALE, LIFT THE CHEST.
146
00:07:56,862 --> 00:07:58,034
EXHALE, DROP THE SHOULDERS
147
00:07:58,068 --> 00:08:00,724
AS THE HANDS COME DOWN
THROUGH CENTRE.
148
00:08:00,758 --> 00:08:02,137
LET'S TRY THE OTHER SIDE.
149
00:08:02,172 --> 00:08:04,310
HERE WE GO, FORWARD-FOLD.
150
00:08:04,344 --> 00:08:06,551
EXHALE.
151
00:08:06,586 --> 00:08:10,310
INHALING UP,
AND TURNING THE LEFT FOOT OUT.
152
00:08:10,344 --> 00:08:14,551
EXHALE DOWN INTO WARRIOR ONE.
153
00:08:14,586 --> 00:08:17,827
STRAIGHTEN THE LEG,
AND WE'LL TRY AGAIN.
154
00:08:17,862 --> 00:08:22,103
BEND THE KNEE
AND DEEPEN INTO WARRIOR ONE.
155
00:08:22,137 --> 00:08:24,793
ONE LAST TIME.
156
00:08:24,827 --> 00:08:29,724
STRAIGHTEN AND DEEPEN,
AND HOLD WARRIOR ONE.
157
00:08:29,758 --> 00:08:31,931
BREATHE.
158
00:08:33,413 --> 00:08:37,034
NOW LET'S COME BACK TO CENTRE,
AND WE'LL TAKE A REST.
159
00:08:37,068 --> 00:08:39,827
EXHALE, CIRCLE THE ARMS,
160
00:08:39,862 --> 00:08:43,655
HANDS INTO THE HEART...
SUN-MOON LINK.
161
00:08:43,689 --> 00:08:46,034
INHALE, UP.
162
00:08:46,068 --> 00:08:50,275
SHOULDERS SLIDING DOWN THE BACK
AS YOU EXHALE.
163
00:08:50,310 --> 00:08:53,275
AGAIN. IN...
164
00:08:53,310 --> 00:08:55,827
AND OUT.
165
00:08:55,862 --> 00:08:57,206
LET'S GO.
166
00:08:57,241 --> 00:08:59,586
INHALE, TOUCH THE PALMS,
167
00:08:59,620 --> 00:09:02,965
AND EXHALE
INTO YOUR FORWARD-FOLD.
168
00:09:03,000 --> 00:09:04,137
INHALE, UP.
169
00:09:04,172 --> 00:09:06,931
TURN THE RIGHT FOOT OUT,
LEFT HEEL BACK.
170
00:09:06,965 --> 00:09:09,034
EXHALE, WARRIOR ONE.
171
00:09:09,068 --> 00:09:13,793
INHALE, SWING THE ARMS BACK,
PREPARING FOR WARRIOR THREE.
172
00:09:13,827 --> 00:09:17,586
EXHALE, LIFTING THE LEG
AS THE ARMS GO FORWARD.
173
00:09:17,620 --> 00:09:20,517
NOW, LIFT UP
AND TOUCH THE TOE DOWN,
174
00:09:20,551 --> 00:09:24,172
AND WE'LL TRY AGAIN,
DEEPENING INTO WARRIOR THREE.
175
00:09:24,206 --> 00:09:27,448
REPEAT. INHALE, LIFT.
176
00:09:27,482 --> 00:09:30,827
EXHALE, FIND THE POSE AND STAY,
177
00:09:30,862 --> 00:09:34,172
AND BREATHE, WARRIOR THREE.
178
00:09:38,517 --> 00:09:41,689
NOW COME BACK TO CENTRE,
TOUCH YOUR PALMS TOGETHER,
179
00:09:41,724 --> 00:09:44,413
AND EXHALE BACK TO NAMASTE...
180
00:09:44,448 --> 00:09:47,103
SUN-MOON LINK.
181
00:09:47,137 --> 00:09:48,517
FEEL THE BODY.
182
00:09:48,551 --> 00:09:50,517
RELAX THE BODY.
183
00:09:50,551 --> 00:09:53,034
BREATHE.
184
00:09:55,724 --> 00:10:00,034
BELLY PULLS INTO SPINE
ON THE EXHALE BREATH.
185
00:10:00,068 --> 00:10:02,103
LET'S GO.
186
00:10:02,137 --> 00:10:05,586
FORWARD-FOLD, EXHALE.
187
00:10:05,620 --> 00:10:07,310
INHALE, UP.
188
00:10:07,344 --> 00:10:10,000
TURNING THE LEFT FOOT OUT,
RIGHT HEEL BACK.
189
00:10:10,034 --> 00:10:14,241
EXHALE, WARRIOR ONE.
190
00:10:14,275 --> 00:10:17,103
INHALE,
PREPARING FOR WARRIOR THREE,
191
00:10:17,137 --> 00:10:18,517
AND EXHALE,
192
00:10:18,551 --> 00:10:21,793
SWINGING THE ARMS FORWARD
AS YOU LIFT THE LEG.
193
00:10:21,827 --> 00:10:23,620
NOW LIFT UP
194
00:10:23,655 --> 00:10:26,827
AND DEEPEN
INTO WARRIOR THREE POSE AGAIN.
195
00:10:26,862 --> 00:10:29,379
LET'S TRY AGAIN.
196
00:10:29,413 --> 00:10:31,620
BREATHE IN,
197
00:10:31,655 --> 00:10:33,896
BREATHE OUT,
198
00:10:33,931 --> 00:10:37,413
HOLDING WARRIOR THREE.
199
00:10:40,931 --> 00:10:43,551
BACK TO CENTRE YOU COME.
200
00:10:43,586 --> 00:10:45,724
TOUCH YOUR PALMS TOGETHER,
201
00:10:45,758 --> 00:10:46,793
AND EXHALE.
202
00:10:46,827 --> 00:10:48,965
CIRCLE THE HANDS
TO THE HEART
203
00:10:49,000 --> 00:10:52,000
AND RELAX IN CENTRE...
204
00:10:52,034 --> 00:10:55,241
THE SUN-MOON LINK.
205
00:10:55,275 --> 00:10:58,586
AGAIN, INHALE, UP,
206
00:10:58,620 --> 00:11:01,137
AND EXHALE, DOWN.
207
00:11:01,172 --> 00:11:05,000
LET'S CONTINUE
WITH THE SEQUENCE.
208
00:11:06,206 --> 00:11:09,275
EXHALE, FORWARD-FOLD.
209
00:11:09,310 --> 00:11:13,000
INHALE, UP, AND TURN.
210
00:11:13,034 --> 00:11:17,137
EXHALE, WARRIOR ONE.
211
00:11:17,172 --> 00:11:21,034
INHALE, PREPARE WARRIOR THREE.
212
00:11:21,068 --> 00:11:24,586
EXHALE, WARRIOR THREE.
213
00:11:24,620 --> 00:11:28,275
BRING THE LEG DOWN,
AND LET'S TRY A TWIST HERE.
214
00:11:28,310 --> 00:11:30,896
TWISTING TO THE RIGHT
WITH THE HANDS INTO THE HEART,
215
00:11:30,931 --> 00:11:33,068
BACK TO CENTRE,
216
00:11:33,103 --> 00:11:37,034
AND TRY AGAIN
THE REVOLVED LATERAL-ANGLE POSE.
217
00:11:37,068 --> 00:11:39,620
ONE LAST TIME.
218
00:11:39,655 --> 00:11:41,896
BACK TO CENTRE
AND EXTEND FORWARD
219
00:11:41,931 --> 00:11:43,655
AS YOU TWIST.
220
00:11:43,689 --> 00:11:46,034
HOLD THE POSE AND BREATHE,
221
00:11:46,068 --> 00:11:47,241
IN...
222
00:11:47,275 --> 00:11:49,793
AND OUT.
223
00:11:49,827 --> 00:11:52,482
NOW SEND THE LEFT ARM UP.
224
00:11:52,517 --> 00:11:55,034
WINDMILL THE ARMS,
PALMS TOUCH,
225
00:11:55,068 --> 00:11:58,034
AND EXHALE BACK TO NAMASTE,
226
00:11:58,068 --> 00:12:00,137
LET'S TRY THE OTHER SIDE.
227
00:12:00,172 --> 00:12:03,310
INHALE, RESTING IN CENTRE.
228
00:12:03,344 --> 00:12:05,965
EXHALE.
229
00:12:06,000 --> 00:12:09,034
INHALE, UP.
230
00:12:09,068 --> 00:12:12,482
STRONG BELLY AS YOU EXHALE.
231
00:12:12,517 --> 00:12:14,689
HERE WE GO.
232
00:12:14,724 --> 00:12:19,482
INHALE,
FORWARD-FOLDING AS YOU EXHALE,
233
00:12:19,517 --> 00:12:22,000
COMING UP
AND TURNING TO THE LEFT,
234
00:12:22,034 --> 00:12:25,034
WARRIOR ONE.
235
00:12:25,068 --> 00:12:29,551
INHALE, DRAW THE ARMS
BACK INTO YOUR BALANCE,
236
00:12:29,586 --> 00:12:34,206
AND EXHALE INTO WARRIOR THREE,
237
00:12:34,241 --> 00:12:37,827
BRING THE LEG DOWN
AS IF TO WARRIOR ONE,
238
00:12:37,862 --> 00:12:40,103
AND THEN TWIST
TO THE BACK OF THE ROOM,
239
00:12:40,137 --> 00:12:41,827
HANDS IN
AT THE HEART CENTRE.
240
00:12:41,862 --> 00:12:44,241
COME BACK TO CENTRE
AS YOU BREATHE IN,
241
00:12:44,275 --> 00:12:47,275
AND TRY AGAIN.
242
00:12:48,586 --> 00:12:53,448
AGAIN, COMING FORWARD
AND STRETCH AS YOU TWIST.
243
00:12:53,482 --> 00:12:57,482
WE'LL HOLD THERE
AND BREATHE.
244
00:13:02,586 --> 00:13:05,103
BACK TO CENTRE YOU COME.
245
00:13:05,137 --> 00:13:07,793
LET'S TAKE A LITTLE BREAK HERE.
246
00:13:07,827 --> 00:13:12,206
SUN-MOON LINK.
DOWN, TO GO UP...
247
00:13:12,241 --> 00:13:15,620
AND EXHALE.
248
00:13:15,655 --> 00:13:17,655
AGAIN.
249
00:13:21,586 --> 00:13:24,034
LET'S CONTINUE
INTO THE SEQUENCE.
250
00:13:24,068 --> 00:13:26,241
INHALE, PALMS TOUCH.
251
00:13:26,275 --> 00:13:30,241
EXHALE, FORWARD-FOLD.
252
00:13:30,275 --> 00:13:33,689
INHALE UP AND TURN.
253
00:13:33,724 --> 00:13:36,586
EXHALE, WARRIOR ONE.
254
00:13:36,620 --> 00:13:39,620
INHALE, SWING THE ARMS BACK,
255
00:13:39,655 --> 00:13:42,655
AND TAKE WARRIOR THREE.
256
00:13:42,689 --> 00:13:44,448
NOW, HERE'S OUR TWIST.
257
00:13:44,482 --> 00:13:47,034
INHALE, PREPARE,
258
00:13:47,068 --> 00:13:50,034
AND REVOLVED TWIST.
259
00:13:50,068 --> 00:13:51,931
NOW, REVOLVED TRIANGLE--
260
00:13:51,965 --> 00:13:54,137
BRING THE ARMS INTO VERTICAL
261
00:13:54,172 --> 00:13:57,862
AND STRAIGHTEN THE LEG
AS YOU LOOK UP.
262
00:13:57,896 --> 00:14:00,965
BEND THE KNEE AND LOOK DOWN.
263
00:14:01,000 --> 00:14:04,103
STRAIGHTEN THE LEG
AND LOOK UP.
264
00:14:04,137 --> 00:14:06,034
AGAIN.
265
00:14:06,068 --> 00:14:09,724
BEND THE KNEE,
STRAIGHTEN THE LEG.
266
00:14:09,758 --> 00:14:13,068
NOW, STAY AND BREATHE...
267
00:14:14,517 --> 00:14:16,689
AND LET'S COME BACK
TO CENTRE NOW.
268
00:14:16,724 --> 00:14:20,551
SWING THE LEFT ARM FORWARD.
269
00:14:20,586 --> 00:14:23,413
REACH THE PALMS TOGETHER
AND EXHALE.
270
00:14:23,448 --> 00:14:26,103
CIRCLE THE HANDS TO THE HEART.
271
00:14:26,137 --> 00:14:28,379
SUN-MOON LINK.
272
00:14:28,413 --> 00:14:30,482
INHALE, UP.
273
00:14:30,517 --> 00:14:33,137
EXHALE, DOWN.
274
00:14:33,172 --> 00:14:35,241
AGAIN.
275
00:14:35,275 --> 00:14:37,758
BREATHING IN...
276
00:14:37,793 --> 00:14:40,000
AND OUT.
277
00:14:40,034 --> 00:14:42,586
LET'S TRY THE LEFT SIDE.
278
00:14:42,620 --> 00:14:46,482
PALMS TOUCH, AND EXHALE DOWN.
279
00:14:46,517 --> 00:14:49,896
AS YOU COME UP,
TURN THE LEFT FOOT OUT,
280
00:14:49,931 --> 00:14:53,620
DROP THE RIGHT HEEL BACK,
AND TAKE WARRIOR ONE.
281
00:14:53,655 --> 00:14:57,413
SWING THE ARMS BACK
FOR WARRIOR THREE...
282
00:14:57,448 --> 00:15:00,413
A STRONG BALANCE.
283
00:15:00,448 --> 00:15:02,862
NOW PREPARE FOR YOUR TWIST
284
00:15:02,896 --> 00:15:07,034
AND EXHALE INTO THE TWIST.
285
00:15:07,068 --> 00:15:08,344
BREATHING IN,
286
00:15:08,379 --> 00:15:10,482
STRAIGHTENING THE ARMS
FOR TRIANGLE,
287
00:15:10,517 --> 00:15:13,413
BREATHING OUT,
STRAIGHTENING THE LEG.
288
00:15:13,448 --> 00:15:15,758
REVOLVED TRIANGLE--
289
00:15:15,793 --> 00:15:18,827
BEND THE KNEE AND LOOK DOWN.
290
00:15:18,862 --> 00:15:22,310
STRAIGHTEN THE LEG AND LOOK UP.
291
00:15:22,344 --> 00:15:26,000
REPEAT THAT, BREATHING IN.
292
00:15:26,034 --> 00:15:27,896
BREATHING OUT,
STRAIGHTENING THE LEG,
293
00:15:27,931 --> 00:15:29,034
LOOKING UP,
294
00:15:29,068 --> 00:15:32,000
AND WE'LL STAY
REVOLVED TRIANGLE.
295
00:15:32,034 --> 00:15:34,000
BREATHE.
296
00:15:34,034 --> 00:15:35,137
GOOD.
297
00:15:35,172 --> 00:15:36,517
COMING BACK TO CENTRE,
298
00:15:36,551 --> 00:15:39,034
SWING THE RIGHT ARM UP,
TOUCH THE PALMS IN CENTRE
299
00:15:39,068 --> 00:15:41,275
AND EXHALE, NAMASTE.
300
00:15:41,310 --> 00:15:43,655
SUN-MOON LINK.
301
00:15:43,689 --> 00:15:46,448
INHALE, LOOKING UP.
SEE THE HANDS.
302
00:15:46,482 --> 00:15:48,241
BRING THEM RIGHT DOWN
THROUGH CENTRE
303
00:15:48,275 --> 00:15:51,206
AS YOU BREATHE OUT.
304
00:15:56,103 --> 00:15:58,724
NOW LET'S DO THE SEQUENCE.
305
00:15:58,758 --> 00:16:00,655
PALMS TOUCH.
306
00:16:00,689 --> 00:16:04,034
FORWARD-FOLD, EXHALE.
307
00:16:04,068 --> 00:16:07,965
UP AND TURN, BREATHING IN.
308
00:16:08,000 --> 00:16:11,931
BREATHING OUT, WARRIOR ONE.
309
00:16:11,965 --> 00:16:14,724
INHALE, SWING THE ARMS BACK.
310
00:16:14,758 --> 00:16:18,000
EXHALE, WARRIOR THREE.
311
00:16:18,034 --> 00:16:20,793
INHALE.
312
00:16:20,827 --> 00:16:23,310
EXHALE, TWIST.
313
00:16:24,482 --> 00:16:26,758
PREPARE FOR TRIANGLE.
314
00:16:26,793 --> 00:16:31,034
EXHALE, TRIANGLE.
315
00:16:31,068 --> 00:16:32,482
BACK TO CENTRE.
316
00:16:32,517 --> 00:16:35,724
WINDMILL THE ARMS,
PALMS TOUCH,
317
00:16:35,758 --> 00:16:38,586
EXHALE, NAMASTE.
318
00:16:38,620 --> 00:16:40,137
NOW, ONE LINK ONLY.
319
00:16:40,172 --> 00:16:42,827
BREATHING IN...
320
00:16:42,862 --> 00:16:45,034
AND OUT,
321
00:16:45,068 --> 00:16:47,275
THE WHOLE SEQUENCE
ON THE OTHER SIDE--
322
00:16:47,310 --> 00:16:51,586
INHALE, TOUCH,
AND FORWARD-FOLD.
323
00:16:53,931 --> 00:16:56,827
INHALE TO COME UP AND TURN.
324
00:16:56,862 --> 00:17:00,241
EXHALE, WARRIOR ONE.
325
00:17:01,034 --> 00:17:04,586
INHALE, THE ARMS BACK,
PREPARING FOR WARRIOR THREE.
326
00:17:04,620 --> 00:17:07,068
WARRIOR THREE--
327
00:17:07,103 --> 00:17:09,448
INHALE, PREPARE FOR YOUR TWIST.
328
00:17:09,482 --> 00:17:14,103
REACH FORWARD, EXHALE, TWIST.
329
00:17:14,137 --> 00:17:17,896
PREPARE REVOLVED TRIANGLE.
330
00:17:17,931 --> 00:17:19,275
NOW STRAIGHTEN THE LEG
331
00:17:19,310 --> 00:17:22,482
AND TAKE REVOLVED TRIANGLE
AS YOU EXHALE.
332
00:17:22,517 --> 00:17:25,931
COME BACK TO CENTRE,
BREATHING IN.
333
00:17:25,965 --> 00:17:28,275
EXHALE, NAMASTE.
334
00:17:29,689 --> 00:17:32,206
INHALE, UP.
335
00:17:32,241 --> 00:17:36,551
EXHALE,
HANDS COME JUST TO THE HEART,
336
00:17:36,586 --> 00:17:40,241
LET'S CLOSE HERE WITH A BOW.
337
00:17:42,620 --> 00:17:45,965
NAMASTE--
338
00:17:46,000 --> 00:17:48,551
A GREETING WHICH REMINDS US
339
00:17:48,586 --> 00:17:53,413
THAT OUR HIGHEST POTENTIAL
LIES IN THE REALM OF NO EGO.
340
00:17:53,448 --> 00:17:57,448
LET US MEET IN THAT PLACE.
341
00:18:02,034 --> 00:18:04,137
STARTING
IN THE FIRST RELEASE POSE,
342
00:18:04,172 --> 00:18:06,758
THE FEET SLIGHTLY APART,
THE KNEES TOGETHER,
343
00:18:06,793 --> 00:18:08,482
AND THE ARMS WRAPPED
ACROSS THE CHEST.
344
00:18:08,517 --> 00:18:12,413
BREATHING SOFTENING,
345
00:18:12,448 --> 00:18:14,724
RELEASE THE ARMS
DOWN TO YOUR SIDES,
346
00:18:14,758 --> 00:18:16,896
SEPARATE THE KNEES
AND BRING THE FEET IN.
347
00:18:16,931 --> 00:18:18,896
LET'S DO FOUR-PART PELVIC TILT.
348
00:18:18,931 --> 00:18:21,034
INHALE, ROCKING FORWARD,
349
00:18:21,068 --> 00:18:23,206
PRESSING THE TAILBONE
INTO THE FLOOR,
350
00:18:23,241 --> 00:18:25,827
AND NOW EXHALE,
PRESSING THE BELLY DOWN,
351
00:18:25,862 --> 00:18:29,103
INHALE,
LIFTING UP TO BRIDGE POSE,
352
00:18:29,137 --> 00:18:32,586
AND EXHALE, ROLLING DOWN.
353
00:18:32,620 --> 00:18:34,034
SAME THING AGAIN--
354
00:18:34,068 --> 00:18:35,931
BREATHING IN,
PRESS THE TAILBONE DOWN
355
00:18:35,965 --> 00:18:37,862
AND LIFT YOUR BELLY.
356
00:18:37,896 --> 00:18:42,103
EXHALE, PRESS THE BELLY DOWN,
TUCKING THE TAILBONE UP,
357
00:18:42,137 --> 00:18:45,275
INHALE,
PEEL THE SPINE OFF THE FLOOR,
358
00:18:45,310 --> 00:18:47,344
LIFTING,
359
00:18:47,379 --> 00:18:48,620
AND EXHALE,
360
00:18:48,655 --> 00:18:52,206
ONE VERTEBRA AT A TIME
ROLLING DOWN.
361
00:18:52,241 --> 00:18:54,965
INHALE ALL THE WAY UP
TO BRIDGE POSE,
362
00:18:55,000 --> 00:18:56,862
TUCKING THE SHOULDERS
UNDERNEATH YOU
363
00:18:56,896 --> 00:19:00,482
AND CLASPING THE HANDS.
364
00:19:00,517 --> 00:19:02,448
PRESS THE FEET DOWN
365
00:19:02,482 --> 00:19:04,517
AND BRING THE KNEES
SLIGHTLY TOWARDS ONE ANOTHER,
366
00:19:04,551 --> 00:19:07,965
AND STAY IN THE BRIDGE POSE
AND BREATHE.
367
00:19:08,000 --> 00:19:11,172
RELAX THE BACK OF THE NECK.
368
00:19:11,206 --> 00:19:14,413
PRESS THE KNEES FORWARD.
369
00:19:14,448 --> 00:19:15,551
GOOD.
370
00:19:15,586 --> 00:19:17,137
NOW RELEASE THE ARMS
371
00:19:17,172 --> 00:19:19,344
AND START TO COME DOWN,
372
00:19:19,379 --> 00:19:22,551
SEPARATING THE SHOULDER BLADES
WIDE ACROSS THE BACK
373
00:19:22,586 --> 00:19:24,448
AS YOU COME ROLLING DOWN,
374
00:19:24,482 --> 00:19:25,965
SEPARATE THE KNEES,
375
00:19:26,000 --> 00:19:27,965
BRINGING THE SOLES OF THE FEET
TOGETHER,
376
00:19:28,000 --> 00:19:30,068
AND THE HANDS ON THE BELLY,
377
00:19:30,103 --> 00:19:32,034
STAY FOR A BREATH.
378
00:19:32,068 --> 00:19:34,758
INHALE.
379
00:19:34,793 --> 00:19:39,000
EXHALE, RELAXING THE WHOLE BODY
IN THE POSE.
380
00:19:40,931 --> 00:19:43,448
DRAW YOUR KNEES
INTO THE CHEST NOW.
381
00:19:43,482 --> 00:19:47,000
HUG THE KNEES,
TAILBONE NICE AND HEAVY,
382
00:19:47,034 --> 00:19:51,482
RELAXING THE BACK OF THE NECK.
383
00:19:51,517 --> 00:19:53,137
HAMSTRING STRETCH--
384
00:19:53,172 --> 00:19:55,275
STRETCH YOUR LEFT LEG
IN THE AIR,
385
00:19:55,310 --> 00:19:58,275
THE RIGHT FOOT ON THE FLOOR.
386
00:19:58,310 --> 00:19:59,482
LIFT THE HEAD
387
00:19:59,517 --> 00:20:03,758
AND DRAW THE LEG IN SLIGHTLY
AND EXHALE.
388
00:20:03,793 --> 00:20:05,344
DRAW THE HEAD DOWN
389
00:20:05,379 --> 00:20:07,862
AS YOU EXTEND THE LEG
TO THE FLOOR.
390
00:20:07,896 --> 00:20:09,896
STAY FOR A BREATH.
391
00:20:09,931 --> 00:20:11,689
INHALE.
392
00:20:11,724 --> 00:20:14,206
EXHALE...
393
00:20:14,241 --> 00:20:17,000
AND RELEASE
INTO KNEE-DOWN TWIST.
394
00:20:17,034 --> 00:20:19,482
THE LEFT KNEE
FOLDS OVER THE BODY.
395
00:20:19,517 --> 00:20:23,448
LOOKING TO THE OPPOSITE SIDE
OF THE KNEE.
396
00:20:23,482 --> 00:20:25,793
COMING OUT OF THE POSE,
397
00:20:25,827 --> 00:20:28,310
THE RIGHT KNEE
CATCHES THE LEFT FOOT,
398
00:20:28,344 --> 00:20:32,551
AND YOU CHANGE
INTO THE GLUTEUS STRETCH.
399
00:20:32,586 --> 00:20:35,344
THE HANDS INTERLACED
OVER THE TOP OF THE KNEE,
400
00:20:35,379 --> 00:20:39,896
PULL THE KNEES GENTLY DOWN
IN TOWARDS THE CHEST.
401
00:20:39,931 --> 00:20:41,931
BREATHING SOFTLY.
402
00:20:41,965 --> 00:20:43,137
BREATHING SLOWLY.
403
00:20:43,172 --> 00:20:47,896
RELEASE INTO HAMSTRING STRETCH
ON THE RIGHT-HAND SIDE.
404
00:20:47,931 --> 00:20:51,172
LIFT THE HEAD
AND DRAW THE LEG IN.
405
00:20:51,206 --> 00:20:53,655
NOW, AS YOU BRING THE HEAD
BACK TO THE FLOOR,
406
00:20:53,689 --> 00:20:55,413
EXTEND YOUR LEFT LEG OUT
407
00:20:55,448 --> 00:20:57,448
AND STRETCH THROUGH BOTH LEGS,
408
00:20:57,482 --> 00:21:00,448
EXTENDING THROUGH
THE BALLS OF THE FEET
409
00:21:00,482 --> 00:21:03,379
AND RELAXING
THE BACK OF THE NECK.
410
00:21:03,413 --> 00:21:07,068
RELEASE TO KNEE-DOWN TWIST.
411
00:21:07,103 --> 00:21:09,172
THE RIGHT KNEE
FOLDS ACROSS THE BODY.
412
00:21:09,206 --> 00:21:14,068
LOOKING TO THE OPPOSITE SIDE...
413
00:21:14,103 --> 00:21:18,896
AND CHANGE--
THE RIGHT FOOT ON THE LEFT KNEE,
414
00:21:18,931 --> 00:21:20,689
THE RIGHT HAND BETWEEN THE LEGS,
415
00:21:20,724 --> 00:21:23,310
MEETING THE LEFT HAND
WITH THE FINGERS INTERLACED,
416
00:21:23,344 --> 00:21:26,689
PULLING THE KNEES
DOWN INTO THE CHEST.
417
00:21:26,724 --> 00:21:29,034
BREATHE.
418
00:21:31,137 --> 00:21:32,931
RELEASE THE LEG.
419
00:21:32,965 --> 00:21:35,172
RELEASE THE ARMS.
420
00:21:35,206 --> 00:21:40,482
EXTEND THE LEGS OUT
AND TURN THE PALMS UP.
421
00:21:40,517 --> 00:21:44,620
RELAX IN SAVASANA...
422
00:21:44,655 --> 00:21:47,413
LETTING THE EYES SOFTEN.
423
00:21:47,448 --> 00:21:51,620
ALL THE MUSCLES OF THE FACE
RELAX.
424
00:21:51,655 --> 00:21:57,724
DROP THE SHOULDERS AND THE HIPS
AND THE LEGS...
425
00:21:57,758 --> 00:22:02,172
THE SOLES OF THE FEET,
426
00:22:02,206 --> 00:22:05,827
AND ALL THE WAY TO THE HIPS.
427
00:22:05,862 --> 00:22:08,172
LETTING GO.
428
00:22:10,310 --> 00:22:15,896
THE ENDS OF THE FINGERS
ALL THE WAY UP THROUGH THE ARMS,
429
00:22:15,931 --> 00:22:18,068
LETTING GO.
430
00:22:19,206 --> 00:22:21,655
SOFT BELLY.
431
00:22:21,689 --> 00:22:23,896
RELAX THE CHEST.
432
00:22:23,931 --> 00:22:26,379
NOW WIGGLE THE FINGERS
AND THE TOES.
433
00:22:26,413 --> 00:22:28,172
SQUEEZE AND RELEASE.
434
00:22:28,206 --> 00:22:29,931
RUB THE HANDS TOGETHER
435
00:22:29,965 --> 00:22:32,482
AND DRAW THE HANDS
OVER THE EYES.
436
00:22:32,517 --> 00:22:35,344
WASH THE FACE...
437
00:22:36,689 --> 00:22:39,862
AND COME BACK TO SET.
438
00:22:41,310 --> 00:22:43,379
SITTING MEDITATION.
439
00:22:43,413 --> 00:22:45,793
THE GESTURE OF NO FEAR--
440
00:22:45,827 --> 00:22:48,275
THE RIGHT HAND,
PALM IS FORWARD,
441
00:22:48,310 --> 00:22:50,793
AND THE LEFT HAND,
PALM IS UP.
442
00:22:50,827 --> 00:22:53,793
THE RIGHT HAND, THE GIVING.
443
00:22:53,827 --> 00:22:58,034
THE LEFT HAND, RECEIVING.
444
00:22:58,068 --> 00:23:03,000
GIVING AND RECEIVING EQUALLY,
WITH NO FEAR.
445
00:23:04,896 --> 00:23:07,793
ALERT AND CALM.
446
00:23:07,827 --> 00:23:10,655
EYES EMPTY,
447
00:23:10,689 --> 00:23:12,758
CLEAR,
448
00:23:12,793 --> 00:23:14,448
COOL,
449
00:23:14,482 --> 00:23:16,620
CALM.
450
00:23:16,655 --> 00:23:18,793
NAMASTE.
29611
Can't find what you're looking for?
Get subtitles in any language from opensubtitles.com, and translate them here.
Afrikaans
Albanian
Amharic
Arabic
Armenian
Azerbaijani
Basque
Belarusian
Bengali
Bosnian
Bulgarian
Catalan
Cebuano
Chichewa
Chinese (Simplified)
Chinese (Traditional)
Corsican
Croatian
Czech
Danish
Dutch
English
Esperanto
Estonian
Finnish
French
Frisian
Galician
Georgian
German
Greek
Gujarati
Haitian Creole
Hawaiian
Hungarian
Icelandic
Indonesian
Irish
Italian
Japanese
Kazakh
Khmer
Korean
Kurdish (Kurmanji)
Kyrgyz
Lao
Latvian
Lithuanian
Luxembourgish
Macedonian
Malagasy
Malay
Maltese
Maori
Mongolian
Myanmar (Burmese)
Nepali
Norwegian
Pashto
Polish
Portuguese
Romanian
Russian
Samoan
Serbian
Sesotho
Shona
Sinhala
Slovak
Slovenian
Somali
Swahili
Swedish
Tajik
Thai
Turkish
Ukrainian
Urdu
Uzbek
Vietnamese
