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 WARMUP,

AND THEN INTO TODAY'S DYNAMIC FLOW.

AWAKENING WITH BREATH.

THE WARMUP STARTS CROSS-LEGGED.

CENTRE YOURSELF,

AND FEEL THE EARTH UNDERNEATH YOU.

NOW TAKE AN INHALE BREATH,

AND DRAW YOUR RIGHT HAND BACK BEHIND YOU,

EXHALING, DEEPENING INTO A TWIST.

INHALE INTO A SIDE BEND, LIFTING THE RIGHT ARM.

EXHALE DOWN INTO YOUR SIDE BEND.

BREATHING IN, TWISTING.

AS YOU EXHALE, DEEPEN THE TWIST.

PULL THE BELLY IN.

NOW SIDE BEND.

EXHALE WHERE YOU ARE.

GOOD.

INHALE BACK TO CENTRE,

AND EXHALE, DRAW THE LEGS IN, PREPARING FOR BOAT POSE.

BREATHING IN,

LIFT THE LEGS, LIFT THE CHEST, DROPPING THE SHOULDERS.

GOOD, AND EXHALE CROSS-LEGGED, TO FORWARD FOLD.

EXHALE DOWN.

ROLLING UP ON AN INHALE BREATH.

GOOD, AND CHANGE TO HANDS AND KNEES

FOR CAT ROLLING.

BREATHING IN, LIFT YOUR TAIL, LIFT THE HEAD,

AND BREATHING OUT, TUCK THE TAIL,

PRESS YOUR PALMS DOWN, LOOK BETWEEN THE LEGS.

AGAIN.

INHALE TO CAT LIFT.

EXHALE TO CAT.

WE'LL HOLD IN CAT POSE NOW AND BREATHE.

FEEL THE ROUND OF THE BACK.

FEEL THE BELLY SCOOPING UP.

CHANGE TO CAT LIFT. INHALE...

AND EXHALE DOWN TO CHILD'S POSE,

AND NOW ONTO THE FOREARMS.

CAT LIFT AS YOU BREATHE IN.

CAT AS YOU BREATHE OUT.

ONCE AGAIN. LIFT THE TAIL AND THE HEAD.

EXHALE. TUCK THE TAIL, TUCK THE HEAD.

LAST TIME TO CAT LIFT ON THE FOREARMS.

THIS TIME, BRING YOUR HANDS TOGETHER,

INTERLACING THE FINGERS,

AND REST THE HEAD DOWN.

ALTERNATE RESTING POSE,

THE BELLY SLUNG LOW, THE SHOULDERS RELAXED.

SHOULDER STRETCH ON THE RIGHT SIDE.

THE LEFT HAND COMES BEHIND THE RIGHT ELBOW,

STRETCHING THE RIGHT ARM FORWARD,

AND CHANGE.

RIGHT HAND COMES BEHIND THE LEFT ELBOW,

AND THE LEFT ARM REACHES FORWARD.

RELEASE THE HEAD DOWN.

BREATHE.

GOOD.

NOW TO CHILD'S POSE, PREPARING FOR CAT SERIES TWO.

HERE WE GO.

BREATHING IN.

CAT TO CAT LIFT.

BREATHING OUT.

DOWN-FACE DOG.

ONCE AGAIN.

LIFT YOUR HEELS.

CAT TO CAT LIFT.

EXHALE.

LIFT THE TAIL. PUSH THE HEELS DOWN.

ONE LAST TIME.

CAT TO CAT LIFT.

EXHALE. DOWN DOG.

STAY IN DOWN DOG AND BREATHE...

AND RELEASE DOWN TO CHILD'S POSE.

RELAX THE SHOULDERS.

ROLLING UP...

LIFTING THE CHEST AND DROPPING THE SHOULDERS.

YOGA MUDRA.

THE HANDS CLASP BEHIND AND LIFT.

EXHALE. COME FORWARD,

BRINGING YOUR HEAD ONTO THE FLOOR,

AND LIFTING THE TAIL.

STAY FOR THE INHALE BREATH, REACHING YOUR ARMS FORWARD,

AND EXHALE AND RELEASE.

COMING TO HERO'S POSE NOW FOR HERO ROLLING.

EXHALE DOWN, TUCK THE CHIN, AND INHALE UP.

AGAIN.

EXHALE DOWN.

ROLLING UP, BREATHING IN.

WE'LL CLOSE NOW WITH A BOW.

NAMASTE.

WHEN WE RETURN,

OUR STANDING SEQUENCE STARTS AT THE FRONT OF THE MAT.

OUR BREATH-BODY LINK IS SUN-MOON,

HANDS SLIDING DOWN THROUGH CENTRE

ON THE EXHALE BREATH.

INHALE, LIFTING UP, REACHING...

EXHALE, HANDS COMING DOWN AS YOU PULL THE BELLY IN.

ONE MORE TIME.

BREATHING IN, LIFT...

AND BREATHING OUT, SLIDE.

LET'S BEGIN THE SEQUENCE.

INHALE, REACHING UP, LIFTING.

EXHALING INTO A FORWARD FOLD.

TO LEARN THIS POSE,

BEND THE KNEES, LOOKING UP,

AND AS YOU EXHALE, FOLD DOWN.

TRY AGAIN.

BENDING THE KNEES,

DROPPING THE CHEST A LITTLE LOWER,

AND AS YOU EXHALE,

TRY TO KEEP THE CHEST ON THE THIGHS

AS YOU DROP THE HEAD.

STAY AND BREATHE.

GOOD. NOW RETURN TO CENTRE.

INHALE.

LIFT THE CHEST, LIFT THE ARMS,

TOUCH, AND EXHALE.

CIRCLE THE HANDS TO NAMASTE.

HERE'S OUR LINK.

DOWN TO GO UP. INHALE.

EXHALE, SLIDING DOWN THROUGH CENTRE.

AGAIN, BREATHING IN...

BREATHING OUT.

NOW LET'S CONTINUE.

CIRCLE THE ARMS DOWN TO GO UP,

AND TAKE A FORWARD FOLD, HINGING FROM THE HIPS.

REACH YOUR RIGHT LEG BACK, A BIG STEP.

KNEE COMING DOWN TO THE FLOOR AS YOU LIFT THE CHEST.

NOW, AS YOU BREATHE IN, DRAW THE HANDS FORWARD,

AND AS YOU BREATHE OUT,

REACH THE CHEST UP AND THE ARMS BACK.

LEAVE THE ARMS BACK THIS TIME, BREATHING IN, FORWARD,

AND BREATHING OUT, REACHING BACK TO STAY AND BREATHE.

MONKEY POSE...

AND RELEASE.

BRING THE HANDS DOWN,

TUCK THE TOE,

AND PUSH OFF THE BACK FOOT BACK TO YOUR FORWARD FOLD,

DROPPING THE HEAD.

LIFTING UP, INHALE.

PALMS TOUCH.

EXHALE.

NAMASTE.

SUN-MOON LINK.

INHALE UP.

EXHALE, SLICE DOWN.

GOOD. AGAIN. BREATHING IN.

AS THE MOVEMENT BECOMES FAMILIAR,

IT WILL FEEL MORE SMOOTH IN YOUR BODY.

LET'S CONTINUE THE SEQUENCE.

INHALE UP.

FORWARD FOLD.

TRY ON THE LEFT SIDE NOW.

STEP BACK WITH THE LEFT FOOT.

EXHALE THE KNEE TO THE FLOOR.

REACH THE ARMS BACK.

GOOD.

BREATHING IN, FORWARD.

BREATHING OUT,

TUCKING THE TAIL AND LIFTING THE CHEST.

LEAVE THE ARMS BACK THIS TIME AS YOU ROLL FORWARD.

EXHALE, LIFTING TO STAY AND BREATHE...

AND RELEASE.

BRING THE HANDS FORWARD, TUCK THE BACK TOE,

PUSH OFF THE BACK FOOT

TO STEP INTO YOUR FORWARD FOLD...

AND LIFT.

INHALE.

EXHALE.

SUN-MOON.

DEEP INHALE BREATH,

A LONG, SLOW EXHALE BREATH,

AND AGAIN.

INHALE UP.

EXHALE DOWN.

HERE WE GO.

BREATHE IN AND LIFT.

FORWARD FOLD.

WE'RE BACK ON THE RIGHT SIDE.

STEP BACK WITH THE RIGHT FOOT.

INHALE...

AND EXHALE THE ARMS BACK TO MONKEY POSE.

BREATHE IN.

REACH YOUR HANDS FORWARD TO THE FLOOR,

AND PUSH YOUR HIPS BACK AS YOU STRAIGHTEN THE FRONT LEG.

LET'S TRY DEEPENING.

BRING THE WEIGHT FORWARD ON THE INHALE BREATH,

AND BACK AS YOU EXHALE.

ONE LAST TRY.

BREATHING IN...

ATTEMPTING TO KEEP YOUR BACK FLAT

AS YOU EXHALE.

WE'LL STAY HERE NOW AND BREATHE.

STRAIGHT-LEGGED HAMSTRING STRETCH...

AND RELEASE.

TUCK THE BACK TOE AND PUSH OFF.

EXHALE. FORWARD FOLD.

INHALE, SWEEPING UP...

AND EXHALE.

CIRCLE THE HANDS TO NAMASTE.

DOWN TO GO UP. INHALE.

EXHALE, SLIDING DOWN THROUGH CENTRE.

AGAIN.

BREATHING IN...

BREATHING OUT.

WE'RE ON THE LEFT SIDE.

LET'S GO.

INHALE UP...

AND EXHALE, FOLD FORWARD.

LEFT LEG STEPS BACK.

EXHALE. MONKEY POSE.

BREATHING IN, DRAW THE HANDS FORWARD,

AND BREATHING OUT,

STRETCH THE BUTTOCKS BONES BACK. STRAIGHT LEG.

LET'S DEEPEN.

INHALE.

LIFT YOUR CHEST AS YOU COME FORWARD.

NOW TUCK THE CHIN IN SLIGHTLY WITH A STRAIGHT BACK.

AGAIN.

BREATHING IN FORWARD.

BREATHING OUT, BACK.

STAY FOR A BREATH...

AND RELEASE.

INHALE.

TUCK THE BACK TOE, PUSHING OFF.

EXHALE, FORWARD FOLD.

INHALE UP.

REACH YOUR PALMS AND TOUCH.

EXHALE. CIRCLE.

NAMASTE.

NOW RESTING ON THE BREATH.

FEEL THE WHOLE BODY INVIGORATED AND YET CALM.

LAST TIME, DOWN,

AND WE'LL CONTINUE.

INHALE UP.

FORWARD FOLD.

EXHALE.

RIGHT LEG BACK. INHALE.

EXHALE. LIFT CHEST, ARMS, BACK.

INHALE.

BRING THE HANDS FORWARD,

AND EXHALE.

STRAIGHT-LEGGED HAMSTRING STRETCH.

NOW BRING THE WEIGHT FORWARD, TUCKING THE BACK TOE,

AND COME TO HEAD-TO-KNEE POSE.

WE'LL DEEPEN.

BEND THE FRONT KNEE SLIGHTLY, SQUARE OFF THE HIPS,

AND EXHALE.

STRAIGHTEN THE LEG WITH THE CHIN TUCKED IN.

AGAIN.

INHALE.

EXHALE.

STAY AND BREATHE IN HEAD-TO-KNEE POSE,

ATTEMPTING TO SQUARE THE HIPS,

PRESSING YOUR LEFT HIP BACK AND UP.

GOOD.

RELEASE.

EXHALE IN YOUR FORWARD FOLD.

INHALE, FLYING UPWARDS ON THE BREATH.

EXHALE. NAMASTE.

CIRCLE THE ARMS.

EXHALE.

SLIDE DOWN.

AGAIN, BREATHING IN, RIDING THE BREATH.

BREATHING OUT.

HERE WE GO.

INHALE UP.

EXHALE, FORWARD FOLD.

IT'S THE LEFT SIDE NOW.

STEP BACK, LEFT FOOT.

EXHALE TO MONKEY POSE.

INHALE, DRAW THE HANDS FORWARD,

AND EXHALE,

STRAIGHT-LEGGED HAMSTRING STRETCH.

BREATHING IN,

SHIFT THE WEIGHT FORWARD. WALK THE BACK FOOT IN,

AND EXHALE, HEAD-TO-KNEE POSE.

WE'LL DEEPEN ON THIS SIDE NOW, BENDING THE KNEE.

EXHALE, STRAIGHTENING BOTH LEGS AS BEST YOU CAN.

AGAIN.

INHALE.

BEND THE FRONT KNEE.

LIFT YOUR CHEST,

AND BREATHING OUT, TUCK YOUR CHIN IN,

AND WE'LL HOLD IN THE POSE FOR A BREATH,

ATTEMPTING SQUARE HIPS AND STRAIGHT BACK.

GOOD.

INHALE, PUSH OFF THE BACK FOOT,

AND EXHALE, DRAPE THE HEAD DOWN.

INHALE, LIFTING UP.

PALMS TOUCH ABOVE YOU.

EXHALE TO NAMASTE.

SUN-MOON LINK...

DRAWING THE SUN DOWN INTO THE BODY,

FEELING THE HEAT IN THE BODY.

GOOD.

HERE WE GO.

INHALE UP.

EXHALE, HINGING FROM THE HIPS, DROPPING THE HEAD,

YOUR RIGHT LEG BACK.

EXHALE.

MONKEY POSE WITH THE CHEST LIFTED.

INHALE.

BRING THE WEIGHT FORWARD.

EXHALE. SEND THE BUTTOCKS BACK.

INHALE.

PREPARE FOR HEAD-TO-KNEE POSE.

EXHALE.

FIND THE POSE...

AND INHALE.

BRING THE WEIGHT FORWARD, POINTING YOUR BACK TOE.

EXHALE.

LIFT THE BACK LEG.

GOOD.

TO DEEPEN, DRAW THE TOE DOWN TO THE FLOOR,

AND REACH BACK AND UP.

AGAIN. INHALE, SQUARING THE HIPS,

AND EXHALE, THE LEG LIFTED,

HOWEVER HIGH IS FINE.

STAY AND BREATHE.

GOOD.

NOW LIFT THE CHEST SLIGHTLY TO DRAW THE LEG IN,

AND EXHALE. FOLD.

INHALE ALL THE WAY UP AND TOUCH...

AND EXHALE.

CIRCLE THE HANDS TO THE HEART.

HERE WE GO.

CAN YOU MAKE IT EASIER ON YOURSELF?

TRY.

LET'S GO. OTHER SIDE.

LIFT...

AND FORWARD FOLD.

LEFT SIDE BACK THIS TIME.

INHALE.

BIG STEP.

EXHALE.

KNEE TO THE FLOOR, ARMS BACK.

INHALE.

STRAIGHT-LEGGED HAMSTRING STRETCH,

TUCKING THE CHIN.

INHALE. PREPARE FOR HEAD-TO-KNEE.

EXHALE.

HEAD-TO-KNEE.

AND NOW PREPARE FOR NEEDLE POSE,

LIFTING THE LEG AS YOU EXHALE.

BRING THE LEG DOWN ON AN INHALE,

AND FLOAT THE LEG UP.

AS YOU EXHALE, DROP THE HEAD.

AGAIN. BREATHING IN.

BREATHING OUT.

STAY AND BREATHE.

NEEDLE POSE.

EXHALE WHERE YOU ARE.

GOOD.

INHALE. LIFT YOUR CHEST TO BRING THE FOOT DOWN.

EXHALE, FOLDING.

FLYING.

INHALE UP.

CIRCLING.

EXHALE.

NOW ONE LINK,

AND WE'LL TRY THE WHOLE SEQUENCE,

ONLY ONCE, TO THE RIGHT SIDE.

HERE WE GO.

INHALING UP, PALMS TOUCH.

EXHALE. FORWARD FOLD.

BREATHING IN,

TAKE YOUR RIGHT LEG BACK WITH A BIG STEP.

BREATHING OUT, MONKEY POSE, ARMS REACH BACK.

INHALE.

STRAIGHT-LEGGED HAMSTRING STRETCH

WITH THE BACK AS FLAT AS POSSIBLE.

EXHALING.

INHALE.

WEIGHT MOVES FORWARD TO PREPARE FOR HEAD-TO-KNEE.

EXHALING. FIND THE POSE.

BREATHING IN, THE WEIGHT FORWARD ONCE AGAIN.

PREPARE FOR NEEDLE.

EXHALING, LIFTING THE LEG.

BREATHING IN, DRAW THE LEG IN.

LIFT YOUR CHEST.

BREATHING OUT, DRAPE DOWN INTO FORWARD FOLD.

ALL THE WAY UP AS YOU BREATHE IN.

CIRCLE THE HANDS TO THE HEART.

EXHALE BREATH.

WE'LL CLOSE NOW...

BOWING...

AND COMING BACK FOR RELAXATION AND SAVASANA.

FIRST RELEASE POSE, LAYING ON THE BACK,

WITH THE ARMS CROSSED, FEET APART,

AND THE KNEES TOGETHER.

RELEASE THE ARMS, AND SEPARATE THE KNEES.

FOUR-PART PELVIC TILT.

INHALE. ROCK FORWARD,

PRESSING THE TAILBONE INTO THE FLOOR,

LIFTING YOUR BELLY.

AS YOU EXHALE,

PUSH THE BELLY DOWN AND FLATTEN YOUR BACK.

LIFT UP INTO BRIDGE POSE AS YOU BREATHE IN,

AND ROLL DOWN AS YOU BREATHE OUT.

AGAIN, ROCKING FORWARD.

INHALE BREATH.

EXHALE.

PUSH THE BELLY DOWN.

TUCK THE TAIL.

NOW LIFT THE TAIL RIGHT OFF THE FLOOR

ON THE IN BREATH,

AND ROLL DOWN, EXHALING.

LAST TIME, ROCKING FORWARD...

AND BACK.

INHALE TO BRIDGE POSE, LIFTING.

BRING THE HANDS TOGETHER UNDERNEATH YOU THIS TIME,

SQUEEZING THE SHOULDER BLADES TOGETHER,

AND RELAXING THE NECK.

STAY AND BREATHE.

GOOD.

NOW RELEASE YOUR SHOULDER BLADES WIDE,

AND ROLL DOWN

WITH THE TAILBONE TUCKED AS MUCH AS YOU CAN.

SOLES OF THE FEET TOGETHER NOW, THE KNEES OPEN,

WITH THE HANDS ON THE BELLY.

BELLY RISING AND FALLING WITH BREATH.

KNEES-TO-CHEST POSE NOW.

HUG THE KNEES.

TAILBONE HEAVY.

RELEASE.

RIGHT LEG TO HAMSTRING STRETCH,

THE LEFT FOOT FLAT ON THE FLOOR.

LIFT YOUR HEAD AND DRAW THE LEG IN CLOSE.

LEAVE THE LEG WHERE IT IS

AS YOU BRING THE HEAD BACK TO THE FLOOR,

AND REACH THE OTHER LEG DOWN.

STAY AND BREATHE...

AND RELEASE.

KNEE-DOWN TWIST,

FOLDING THE KNEE OVER THE BODY,

AND RELAXING THE HEAD.

RETURN TO YOUR BACK,

THE RIGHT ANKLE ON THE LEFT KNEE,

THE RIGHT HAND BETWEEN THE LEGS,

MEETING THE LEFT HAND TO PULL THE KNEES IN GENTLY...

AND CHANGE.

LEFT LEG, HAMSTRING STRETCH.

LIFTING THE HEAD,

PULLING THE LEG IN,

AND THEN RELAXING YOUR HEAD DOWN TO THE FLOOR

AS YOU STRETCH THE OTHER LEG OUT.

REACHING THROUGH BOTH LEGS NOW,

AND RELEASING TO KNEE-DOWN TWIST.

LEFT KNEE FOLDS OVER THE BODY,

RELAXING THE HEAD TO THE LEFT...

AND RETURN TO YOUR BACK,

THE LEFT ANKLE ON THE RIGHT KNEE NOW.

PUT THE LEFT HAND BETWEEN THE LEGS,

MEETING THE RIGHT HAND,

AND PULLING THE KNEES DOWN GENTLY.

BREATHE...

AND RELEASE.

EXTEND THE LEGS...

AND OPEN THE PALMS...

AND RELAX THE WHOLE BODY NOW...

LETTING GO.

ALL THE HOLDING,

ALL THE RESPONSIBILITY,

DROP OUT OF THE BODY.

RELEASE...

AND WITH ONE BREATH NOW, COME BACK,

RUB THE HANDS TOGETHER, CUP THE HANDS OVER THE EYES,

AND WASH THE FACE,

AND RETURN TO SITTING.

SITTING, BRIGHT NOW,

BRIGHT AND ALERT,

AND YET COMPLETELY CALM...

SOFT...

LISTENING...

AND BRINGING THE HANDS TO THE HEART,

WE'LL CLOSE HERE, BOWING.

NAMASTE.

TO LEARN HOW TO BE MORE GENTLE, MORE OPEN,

MORE HONEST.