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.

SITTING ON YOUR HEELS,

THE CHEST HIGH AND THE SHOULDERS LOW,

TAKE A NICE, DEEP BREATH.

NOW BRING YOUR HANDS DOWN IN FRONT OF YOU,

AND RELAX THE HEAD DOWN TO THE FLOOR.

CAT SERIES ONE.

INHALE, CAT TO CAT LIFT.

EXHALE, CAT BOW, PUSH UP, CHILD'S POSE.

YOU CAN WATCH IF YOU DON'T KNOW IT.

CAT TO CAT LIFT.

EXHALE, CAT BOW, PUSH UP, AND BACK TO CHILD'S POSE.

TRY AGAIN.

CAT TO CAT LIFT AS YOU BREATHE IN--

KEEP THE ELBOWS TUCKED IN TO THE BODY

FOR CAT BOW--

TO CHILD'S POSE.

LAST TIME.

CAT TO CAT LIFT.

EXHALE.

CAT BOW TO CHILD'S POSE,

AND STAY AND BREATHE.

CAT SERIES TWO STARTS THE SAME WAY.

LET'S TRY.

INHALE.

CAT TO CAT LIFT.

EXHALE TO DOWN-FACE DOG NOW.

AGAIN.

INHALE.

THE WEIGHT COMES FORWARD.

LIFT THE TAIL AND THE HEAD.

EXHALE.

PUSH THE TAIL UP,

AND BRING THE HEAD JUST BETWEEN THE ARMS.

AGAIN.

CAT TO CAT LIFT.

EXHALE. DOWN DOG.

LET'S STAY IN DOWN-FACE DOG AND BREATHE,

REACHING YOUR TAIL UP AS YOU PUSH THE HEELS DOWN.

GOOD, AND RELEASE TO CHILD'S POSE,

AND STAY FOR A BREATH.

CAT SERIES THREE.

LET'S TRY.

INHALE, CAT TO UPWARD-FACING DOG.

EXHALE TO HALF-LOCUST,

FOREHEAD TO THE FLOOR, LIFTING THE LEGS.

BREATHING IN, BACK TO UPWARD-FACING DOG.

BREATHING OUT. CHILD'S POSE.

TRY AGAIN.

BREATHING IN, STRAIGHT ARMS, TO UPWARD-FACING DOG.

FOREHEAD TO THE FLOOR AS YOU LIFT THE LEGS.

BREATHING IN, STRAIGHT ARMS, TO UPWARD DOG AGAIN,

AND EXHALE TO CHILD'S POSE.

ONE LAST TIME.

INHALE.

CAT TO UPWARD-FACING.

EXHALE, FOREHEAD TO THE FLOOR.

LIFT THE LEGS.

BREATHING IN,

PRESS THE ARMS DOWN AND STRAIGHT,

AND BREATHING OUT,

BRING THE HIPS BACK TO THE HEELS,

RESTING THE FOREHEAD DOWN.

STAY AND BREATHE.

CAT SERIES FOUR.

IT'S REALLY EASY.

INHALE.

COME ONTO YOUR FOREARMS AND LIFT THE HEAD.

EXHALE.

STRAIGHTEN THE ARMS, TUCK YOUR TAIL,

AND GO BACK TO CHILD'S POSE.

AGAIN.

INHALE.

CAT BOW TO CAT LIFT.

EXHALE.

CAT TO CHILD.

INHALE, ONTO YOUR FOREARMS.

LOOK UP.

STRAIGHTEN THE ARMS.

EXHALE.

TUCK THE TAIL AND HEAD, AND GO BACK TO CHILD'S POSE.

LAST TIME.

CAT BOW TO CAT LIFT.

EXHALE, CAT TO CHILD'S POSE.

STAY AND BREATHE...

AND COMING UP NOW TO HERO'S POSE,

ROLLING UP.

LIFT YOUR CHEST AND DROP THE SHOULDERS.

NOW INHALE.

BRING YOUR HANDS BACK BEHIND YOU.

CLASP THE HANDS.

EXHALE.

LIFT THE ARMS, LIFT THE CHEST.

BREATHING IN,

BRING THE HEAD DOWN TOWARDS THE FLOOR,

AND BREATHING OUT, LIFT YOUR TAIL UP,

REACHING THE ARMS FORWARD.

GOOD.

NOW LEAVE THE HANDS HIGH AS YOU BRING THE SEAT DOWN,

FINALLY RELAXING THE ARMS AND THE SHOULDERS DOWN

IN CHILD'S POSE.

NOW RABBIT POSE.

BRING THE HANDS ONTO THE HEELS,

AND TUCK YOUR CHIN IN AS YOU LIFT THE TAIL UP.

RELEASE BACK TO CHILD'S POSE.

ROLL UP TO MODIFIED HERO ONCE AGAIN,

AND WE'LL FINISH WITH HERO ROLLS.

EXHALE DOWN.

INHALE, ROLL UP.

AGAIN, EXHALING,

LAY THE CHEST DOWN ONTO THE THIGHS,

AND COMING UP ON AN INHALE BREATH.

EXHALE WHERE YOU ARE,

AND WE'LL CLOSE HERE WITH A BOW.

OUR STANDING SEQUENCE IS NEXT.

WE START AT THE MIDDLE OF THE MAT.

THIS IS ONE OF OUR MOST CHALLENGING SEQUENCES.

HAVE FUN WITH IT.

THE LINK IS SUN-MOON.

INHALE THE ARMS UP,

AND EXHALE.

THE HANDS SLIDE DOWN THROUGH CENTRE.

ONE MORE TIME, INHALING UP.

AS YOU EXHALE, SLIDE THE HANDS DOWN,

PULL THE BELLY IN.

LET'S TRY.

INHALE, UP.

EXHALE THE HANDS BACK BEHIND YOU THIS TIME.

INHALE, LIFT THE ARMS, LIFT THE CHEST,

AND EXHALE, FORWARD FOLD.

NOW BEND THE KNEES, BREATHING IN,

AND AS YOU EXHALE,

BRING THE HANDS FURTHER FORWARD, STRAIGHTENING THE LEGS.

INHALE.

EXHALE.

HOLD IN YOGA MUDRA FORWARD FOLD NOW.

BREATHE.

GOOD.

RELEASE AND COME UP.

LIFT YOUR CHEST, TOUCH THE PALMS,

AND EXHALE TO NAMASTE.

SUN-MOON LINK.

INHALE.

EXHALE.

PULL THE BELLY INTO THE SPINE.

AGAIN.

BREATHING OUT.

ONE LAST TIME.

WHAT'S IMPORTANT IS TO RELAX INTO YOUR MOVEMENT.

NOW WE'LL CONTINUE THE SEQUENCE.

INHALE, TOUCH YOUR HANDS ABOVE YOU.

EXHALE THE HANDS BACK BEHIND.

INHALE, LIFT YOUR CHEST WITH THE HANDS CLASPED,

AND EXHALE, FORWARD FOLD.

NOW RELEASE THE HANDS INTO A FULL CROUCH,

WITH THE HANDS AT THE THIRD EYE.

EXHALE THE HANDS DOWN TO THE FLOOR.

INHALE, LIFT YOUR TAIL HIGH,

AND EXHALE.

TRY FOR THE BALANCE HERE, LIFTING YOUR TOES.

LET'S DO IT AGAIN.

DROP THE SEAT.

KEEP YOUR ELBOWS BENT.

NOW LIFT THE TOES AS YOU LIFT YOUR BELLY.

ONE LAST TRY.

EXHALE INTO THE BALANCE, AND STAY AND BREATHE.

STRONG BELLY, LIFTING.

GOOD, AND RELEASE.

COME ONTO YOUR FEET, LIFTING THE TAIL.

EXHALE, DROP THE HEAD DOWN.

NOW BREATHE IN, AND LIFT THE WHOLE PIECE UP,

LOOKING TO THE SKY.

EXHALE, CIRCLE THE HANDS TO THE HEART,

AND NOW WE'RE BACK TO SUN-MOON LINK,

FEELING FOR THE BREATH NOW,

CALMING THE BODY WITH THE BREATH.

EXHALE DOWN.

NOW LET'S TRY THE SEQUENCE AGAIN.

INHALE, LIFT.

EXHALE THE HANDS BEHIND.

INHALE, CHEST LIFT,

AND EXHALE, FORWARD FOLD, YOGA MUDRA.

BREATHE IN,

HANDS TO THE THIRD EYE IN YOUR CROUCH.

BREATHE OUT, HANDS TO THE FLOOR.

INHALE, PREPARING FOR YOUR BALANCE,

AND EXHALE INTO THE CRANE BALANCE.

INHALE, FEET TO THE FLOOR, LIFT YOUR HEAD,

AND EXHALE THE HEAD DOWN TO THE KNEES.

INHALE, ALL THE WAY UP.

EXHALE, KNEE-TO-CHEST POSE.

LET'S DEEPEN.

DRAW THE FOOT DOWN.

FEEL THE WEIGHT EVEN.

EXHALE.

LIFT YOUR RIGHT KNEE TO CHEST.

TRY AGAIN, BREATHING IN.

BREATHING OUT.

NOW STAY IN KNEE-TO-CHEST POSE,

PRESSING THE STANDING LEG DOWN,

AND LIFTING UP THROUGH THE SPINE.

GOOD.

RELEASE AND LIFT.

EXHALE, NAMASTE.

DOWN TO GO UP.

INHALE.

THE QUALITY OF YOUR BREATH

WILL BE THE QUALITY OF YOUR MOVEMENT,

SO LET'S MAKE IT SOFT.

GOOD. LET'S TRY THE OTHER SIDE.

INHALE UP.

EXHALE THE HANDS BACK.

BREATHE IN, SHOULDER BLADES TOGETHER.

EXHALE, FORWARD FOLD.

INHALE.

RELEASE TO FULL CROUCH.

EXHALE.

PLACEMENT OF THE HANDS VERY IMPORTANT.

NOW LIFT YOUR TAIL.

KEEP YOUR ELBOWS BENT.

EXHALE.

THE HEAD MOVES FORWARD AS YOU LIFT YOUR TOES.

INHALE.

RETURN THE FEET TO THE FLOOR.

EXHALE.

RELAX THE HEAD.

INHALE ALL THE WAY UP.

YOUR LEFT KNEE LIFTS.

GOOD.

BREATHING IN, DRAW THE FOOT DOWN.

BREATHING OUT, INTO THE POSE.

AGAIN.

FEEL THE WEIGHT.

NOW ONTO THE STANDING LEG, STRONG.

TRY TO LIFT THE KNEECAP UP THE LEG.

GOOD. RELEASE.

INHALE, LOOKING UP,

AND EXHALE, CIRCLING THE HANDS TO NAMASTE.

SUN-MOON LINK.

BREATHE IN.

BREATHE OUT.

RELAX THE BODY.

FEEL THE BREATH.

LET'S CONTINUE.

INHALE UP.

EXHALE, HANDS BEHIND.

CLASP AND LIFT, AND FORWARD FOLD.

BRING THE HANDS TO THE THIRD EYE

IN YOUR FULL CROUCH,

AND THEN TO THE FLOOR, FINGERS WIDE.

LIFT THE TAIL.

THE WEIGHT MOVES FORWARD

AS YOU LIFT THE BELLY AND THE TOES.

GOOD.

FEET TO THE FLOOR.

LIFT YOUR GAZE.

EXHALE, RELAX THE NECK.

NOW ALL THE WAY UP ON AN INHALE BREATH.

YOUR RIGHT KNEE LIFTS.

HERE'S THE CHALLENGE.

TAKE THE ARMS AND THE LEG BACK, STRAIGHT AS A BOARD.

EXTEND THE ARMS OUT.

WE'LL DEEPEN.

LIFT THE WHOLE PIECE UP,

AND OVER YOU GO, WARRIOR THREE.

ONCE AGAIN, BREATHING IN,

LIFTING THE TOES, TOUCH DOWN,

AND EXHALE,

REACHING THE ARMS FORWARD AND THE LEG BACK.

STAY IN WARRIOR THREE NOW, STRONG STANDING LEG.

INHALE, RELEASE.

EXHALE, NAMASTE.

GOOD.

NOW, IT'S OKAY TO FALL.

FALLING IS PART OF THE PRACTICE.

RELAX HERE AND BREATHE.

EXHALE.

SLIDE THE HANDS DOWN THROUGH CENTRE.

LET'S TRY THE OTHER SIDE.

HANDS BEHIND AS YOU EXHALE.

INHALE, CLASP AND LIFT.

EXHALE, FOLDING FROM THE HIPS.

INHALE, BEND THE KNEES DEEPLY,

HANDS TO THE THIRD EYE.

EXHALE, HANDS DOWN.

INHALE, LIFT.

EXHALE.

TO TAKE THE WEIGHT ONTO THE ELBOWS,

YOU MUST HAVE THE WEIGHT FORWARD.

RELEASE.

INHALE.

EXHALE, FORWARD FOLD.

INHALE ALL THE WAY UP, LIFTING YOUR CHEST.

YOUR LEFT KNEE LIFTS.

NOW INHALE.

PREPARE FOR WARRIOR THREE, THE LEG AND THE ARMS BACK.

EXHALE. FIND WARRIOR THREE.

INHALE, LIFTING,

AND EXHALE, DEEPENING INTO WARRIOR THREE.

INHALE.

TOUCH THE TOES DOWN.

NOW KEEP THE BODY FLAT AS YOU GO FORWARD.

STAY AND BREATHE.

PERFECT.

RELEASE AND COME UP.

TOUCH THE HANDS,

AND EXHALE, HANDS TO THE HEART.

SUN-MOON LINK.

MAKE SURE YOUR FEET ARE EVEN SO THAT THE HIPS ARE EVEN.

YOUR STANCE IS VERY IMPORTANT HERE

FOR THE STRENGTH OF THE BODY.

LET'S TRY.

INHALE UP.

EXHALE THE HANDS BACK BEHIND.

NOW LIFT AS YOU BREATHE IN.

BREATHE OUT, FORWARD FOLDING.

A FULL CROUCH. DEEPEN.

EXHALE, HANDS TO THE FLOOR.

BREATHE IN. LIFT THE TAIL.

ELBOWS STAY BENT.

TAKE THE BALANCE.

GOOD. RELEASE.

INHALE. LIFT YOUR TAIL.

EXHALE, FORWARD FOLD.

ALL THE WAY UP, BREATHING IN.

YOU'RE ON THE RIGHT SIDE. THE RIGHT KNEE LIFTS.

SWING BACK.

PREPARE FOR WARRIOR THREE,

AND EXHALE FORWARD.

NOW, THIS IS CHALLENGING.

LIFT THE RIGHT KNEE AND EXTEND ON THE EXHALE BREATH.

TRY AGAIN.

LIFT THE ARMS.

EXHALE.

THE SHOULDERS COME DOWN AS THE LEG EXTENDS.

ONE LAST TIME.

HOLDING IN THE EXTENDED LEG BALANCE.

BREATHE.

EXCELLENT EFFORT.

RELEASE NOW, AND LIFT THE CHEST.

EXHALE, RELEASE.

NOW RESTING.

TAKE THE WEIGHT EVENLY ON BOTH FEET,

ALL THE WAY AROUND THE FEET,

SENDING ENERGY DOWN TO LIFT UP.

EXHALE.

SLIDE THE HANDS DOWN.

NOW THE LEFT SIDE.

INHALE UP.

EXHALE THE HANDS BACK.

YOGA MUDRA FORWARD FOLD.

HERE WE GO. EXHALE.

FULL CROUCH AS YOU BREATHE IN.

PLACE THE HANDS AS YOU BREATHE OUT.

PREPARE FOR YOUR CRANE.

EXHALE INTO THE CRANE BALANCE.

INHALE TO THE FEET.

EXHALE, FORWARD FOLD.

ALL THE WAY UP. BREATHE IN.

LEFT KNEE LIFTS.

BREATHING IN, SEND THE ARMS BACK WITH THE LEG.

BREATHING OUT, WARRIOR THREE.

BREATHING IN, LIFT THE CHEST, LIFT THE KNEE,

AND BREATHING OUT, EXTEND THE LEG AS BEST YOU CAN.

BREATHING IN, BEND THE KNEE ONCE AGAIN,

AND BREATHING OUT.

BOTH LEGS ARE STRONG.

LAST TIME.

YOU MUST BREATHE.

LIFT YOUR CHEST.

GOOD. RELEASE.

INHALE UP.

EXHALE, NAMASTE.

RESTING ON THE BREATH.

FEEL THE WHOLE BODY BREATHING.

GOOD.

LET'S TRY ONCE,

THE WHOLE THING ON THE RIGHT SIDE.

INHALE.

EXHALE THE HANDS BACK.

BREATHE IN, PREPARING FOR YOGA MUDRA.

EXHALE. OVER YOU GO.

INHALE, CROUCH.

EXHALE, HANDS PREPARE.

LIFT THE TAIL AS YOU BREATHE IN,

AND EXHALE.

GO FOR THE BALANCE.

GOOD.

INHALE.

LIFT YOUR TAIL AS THE HEELS COME TO THE FLOOR.

EXHALE. RELAX THE NECK.

INHALE ALL THE WAY UP.

EXHALE, KNEE TO CHEST.

INHALE. PREPARE FOR WARRIOR THREE.

EXHALE.

REACH THE ARMS FORWARD, STRONG BELLY.

INHALE. LIFT YOUR KNEE.

EXHALE. EXTEND THE LEG.

INHALE. LIFT AND TOUCH THE PALMS.

EXHALE, NAMASTE.

WELL DONE.

WE'LL CLOSE HERE WITH THE HANDS AT THE HEART,

BOWING.

CONTINUE TO OBSERVE YOUR BREATH DURING THE BREAK,

AND WE'LL COME BACK FOR SAVASANA AND RELAXATION.

THE FIRST RELEASE POSE,

FEET APART AND THE KNEES TOGETHER,

AND THE ARMS DRAPING THE CHEST.

BREATHING.

RELEASING THE ARMS AND SEPARATING THE KNEES.

NOW, AS YOU BREATHE IN,

PRESS YOUR TAILBONE DOWN AND LIFT YOUR BELLY.

AS YOU EXHALE, PRESS THE BELLY DOWN.

INHALING, LIFTING ALL THE WAY UP TO BRIDGE POSE,

AND EXHALE, ROLLING DOWN, ONE VERTEBRA AT A TIME.

AGAIN.

INHALE FORWARD ONTO THE TAILBONE.

EXHALE.

PRESS YOUR BELLY DOWN AND TUCK THE TAIL.

INHALE.

PEEL THE SPINE OFF THE FLOOR, LIFTING,

AND EXHALE, ROLLING DOWN.

LAST TIME, BREATHING IN.

BREATHING OUT.

PRESS YOUR BELLY DOWN.

BREATHING IN, LIFTING UP TO BRIDGE POSE.

THIS TIME, WE'LL STAY.

TUCK YOUR SHOULDERS TOGETHER.

INTERLACE THE FINGERS.

PRESS YOUR KNEES FORWARD AND YOUR FEET DOWN.

BREATHING.

RELEASE THE HANDS NOW AND SEPARATE THE SHOULDERS,

AND REALLY TUCK AS YOU ROLL DOWN,

AND BRING THE HANDS ONTO THE BELLY.

SEPARATE THE KNEES,

THE SOLES OF THE FEET FALLING OPEN,

LETTING GO...

AND CHANGE.

BRING THE KNEES INTO YOUR CHEST NOW.

HUG THE KNEES,

TAIL DROPPING, BACK OF THE NECK SOFT.

HAMSTRING STRETCH ON YOUR RIGHT SIDE.

LENGTHEN THE BACK OF THE RIGHT LEG.

LIFT YOUR HEAD UP,

AND DRAW THE LEG IN JUST A LITTLE BIT.

NOW TRY TO LEAVE THE LEG WHERE IT IS

AS YOU EXTEND THE OPPOSITE LEG TO THE FLOOR

AND RELAX THE NECK.

GOOD.

RELEASE TO KNEE-DOWN TWIST,

FOLDING THE RIGHT KNEE OVER THE BODY

AND LOOKING TO THE OTHER SIDE.

NOW, AS YOU RETURN TO YOUR BACK,

THE RIGHT ANKLE ON THE LEFT KNEE,

THE RIGHT HAND COMES BETWEEN YOUR LEGS

AND MEETS THE LEFT HAND WITH THE FINGERS INTERLACED.

GENTLY PULL THE KNEES INTO THE CHEST.

BREATHE...

AND CHANGE.

LEFT LEG EXTEND NOW.

LIFTING THE HEAD,

AND GENTLY PULLING THE LEG IN.

NOW RETURN THE HEAD TO THE FLOOR

AND EXTEND THE OPPOSITE LEG, LONG.

BREATHING IN WITH THE LEGS...

AND RELEASE TO KNEE-DOWN TWIST,

THE LEFT KNEE FOLDING OVER,

STRETCHING THROUGH THE LOW BACK AND THE SHOULDER,

AND RETURNING TO YOUR BACK

WITH THE LEFT ANKLE ON THE RIGHT KNEE,

LEFT HAND BETWEEN THE LEGS.

INTERLACE THE FINGERS AND PULL IN.

BREATHE.

RELEASE NOW.

RELAX YOUR LEGS OUT,

AND TURN THE PALMS UP,

AND LET THE WHOLE BODY NOW SINK DOWN INTO THE MAT,

FROM THE FEET ALL THE WAY UP THROUGH THE LEGS

TO THE HIPS,

LETTING GO,

AND FROM THE FINGERS, ALL THE WAY UP THROUGH THE ARMS

AND WAY INTO THE SHOULDERS,

LETTING GO.

NOW THE FACE, THE SKULL, AND EVEN THE HAIR,

SOFTENING...

AND NOW WITH ONE BREATH, WAKE YOURSELF UP.

A DEEP BREATH IN.

WIGGLE THE FINGERS AND THE TOES,

SQUEEZE AND RELEASE THE HANDS.

RUB THE HANDS TOGETHER BRISKLY UNTIL THEY'RE HOT,

AND BRING THE HANDS ONTO THE EYES,

AND WASH THE FACE,

AND THEN COME BACK TO SIT.

TURN THE PALMS UP,

AND BRING THE THUMB AND THE INDEX FINGER TOGETHER,

TOUCHING LIGHTLY.

LIFT YOUR CHEST,

AND RELAX THE WHOLE BODY.

SUPER ALERT.

ABSOLUTELY CALM.

WE'LL CLOSE HERE WITH A BOW.

NAMASTE.

LET US MEET IN A SPACE WITH NO FENCES,

ENDLESS SKY,

BOUNDLESS POTENTIAL,

OPENING FROM THE HEART.