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.

TODAY'S WARM UP STARTS SITTING IN CROSS-LEGGED POSE.

LIFT YOUR CHEST AND DROP YOUR SHOULDERS

AND TAKE A NICE, DEEP BREATH.

NOW BRING YOUR RIGHT HAND BACK BEHIND YOU

AND TWIST TO THE RIGHT,

EXHALING, DEEPENING INTO THE TWIST.

LIFTING THE RIGHT ARM, TAKE A SIDE BEND,

EXHALING,

PULLING THE BELLY INTO THE SPINE,

AND CHANGE, TWISTING TO THE LEFT NOW.

EXHALE.

BELLY PULLS IN AS YOU TWIST.

BREATHING IN, LIFT THE LEFT ARM.

BREATHING OUT, DEEPENING.

THE WHOLE THING AGAIN.

INHALE, TWIST,

AND EXHALE A LITTLE FURTHER.

INHALE, REACHING UP WITH THE RIGHT ARM,

AND OVER YOU GO, EXHALING.

CHANGE, BREATHING IN.

TWIST...

BREATHING OUT, DEEPEN.

LIFTING AS YOU INHALE.

EXHALE OVER.

INHALE BACK TO CENTRE, PREPARING FOR BOAT POSE.

PULL YOUR KNEES UP,

AND REACH THE LEGS OUT,

LIFTING THE ARMS, LIFTING THE CHEST.

GOOD.

RELEASE TO FORWARD FOLD,

EXHALING DOWN.

INHALE COMING UP,

AND WE'LL TRANSITION NOW, HANDS AND KNEES,

FOR CAT ROLLING.

BREATHING IN, LIFT YOUR TAIL AND YOUR HEAD,

AND AS YOU BREATHE OUT,

TUCK THE TAIL UNDER, PUSH THE HANDS DOWN,

AND LOOK BETWEEN THE LEGS.

AGAIN.

INHALE, CAT LIFT.

EXHALE, CAT.

LAST TIME, BREATHING IN.

CAT LIFT...

BREATHING OUT TO CAT,

AND WE'LL STAY FOR A BREATH.

AND LAST TIME TO CAT LIFT.

LIFT YOUR TAIL AND THE HEAD, INHALING,

AND EXHALING DOWN TO CHILD'S POSE.

RELAX THE FOREHEAD DOWN.

CAT SERIES TWO IS NEXT.

WATCH IF YOU DON'T KNOW IT.

BREATHING IN, CAT TO CAT LIFT.

BREATHING OUT TO DOWN-FACE DOG.

TRY AGAIN.

LIFT YOUR HEELS.

TUCK THE CHIN.

LIFT THE TAIL AND THE HEAD.

EXHALE TO DOWN DOG.

ONE LAST TIME.

BREATHING IN, CAT TO CAT LIFT.

BREATHING OUT TO DOWN-FACE DOG.

STAY IN DOWN DOG AND BREATHE.

AND RELEASE TO CHILD'S POSE,

AND THEN ROLL UP, TUCKING THE CHIN,

UNTIL YOU LIFT THE CHEST AND DROP THE SHOULDERS.

BRING THE HANDS BACK BEHIND

AND CLASP THE HANDS, SHOULDER BLADES TOGETHER.

GOOD.

NOW LIFT THE ARMS AS YOU BREATHE IN,

AND AS YOU BREATHE OUT,

HEAD TO THE FLOOR, LIFTING YOUR TAIL.

YOGA MUDRA.

RELEASE WITH THE HANDS COMING DOWN TO YOUR SIDE,

AND ROLL UP TO HERO'S POSE.

EXHALE DOWN,

AND INHALE, ROLL UP,

AND ONE LAST TIME.

EXHALE.

LAY THE CHEST DOWN,

RELAX THE FOREHEAD, TUCK THE CHIN,

AND ROLL UP,

AND WE'LL CLOSE NOW,

DRAWING THE HANDS TO THE HEART CENTRE

AND BOWING.

NAMASTE.

CONTINUE TO WARM UP DURING OUR BREAK,

AND WHEN WE COME BACK,

YOU'LL LEARN THE RIDING THE WIND SEQUENCE.

THIS SERIES IS ONE OF THE MOST CHALLENGING

IN ALL OF THE NAMASTE SEQUENCES.

LET'S TRY IT TOGETHER.

INHALE UP THROUGH CENTRE,

AND EXHALE DOWN.

THE LINK IS CALLED EARTH-RAIN.

INHALING UP,

AND EXHALING, THE ARMS CIRCLING AROUND.

LET'S BEGIN.

INHALE.

TAP YOUR HANDS BACK BEHIND AND LIFT,

AND EXHALE INTO A FORWARD FOLD.

BEND THE KNEES.

AS YOU EXHALE,

STRAIGHTEN THE LEGS AND DROP YOUR HEAD.

AGAIN, BREATHING IN.

BEND THE KNEES,

DEEPENING INTO YOUR FORWARD FOLD.

EXHALE.

RELAX THE BACK OF THE NECK.

STAY AND BREATHE,

THE HIPS LIFTING UP, THE FEET PRESSING DOWN.

GOOD, AND RELEASE, COMING UP NOW.

INHALE...

AND EXHALE TO NAMASTE.

EARTH-RAIN LINK.

EXHALE, SHOULDER BLADES DOWN THE BACK.

AGAIN.

BREATHING IN SOFT,

BREATHING OUT STRONG.

ONE LAST TIME FOR OUR LINK, AND WE'LL CONTINUE THE SEQUENCE.

LET'S TRY.

INHALE.

TAP BACK AND LIFT.

EXHALE, ARMS OUT TO THE SIDE AS YOU FORWARD FOLD.

NOW BREATHE INTO A HALF FORWARD FOLD,

AND CONTINUE INTO CHAIR POSE, OR POWERFUL SQUATTING POSE.

STRAIGHTEN THE LEGS AS YOU BREATHE IN.

NOW GO DEEP INTO POWERFUL SQUATTING POSE.

EXHALE.

TRY AGAIN.

AS YOU DEEPEN INTO THE POSE, SIT BACK,

AND TAKE YOUR ARMS BACK AS FAR AS YOUR EARS.

STAY AND BREATHE...

AND CHANGE.

INHALE, LIFT.

POWER OUT THROUGH THE LEGS, LIFTING,

AND EXHALE.

CIRCLE THE HANDS TO NAMASTE,

AND REST NOW, REST WITH THE LINKING BREATHS.

AGAIN. INHALE UP.

BRING THE HANDS ALL THE WAY TO THE HEART

TO CONTINUE.

REACH YOUR HANDS BACK TOGETHER, AND THEN LIFT.

BREATHING OUT, FORWARD FOLD.

INHALE THROUGH FLAT BACK.

EXHALE DEEP INTO POWERFUL SQUATTING POSE.

INHALE TO A CHEST LIFT, AND HOLD.

AS YOU EXHALE, DROP YOUR TAIL.

WE'LL FIND THE VERTICAL AS YOU BREATHE IN.

AS YOU BREATHE OUT, LIFT UP AND REACH BACK.

AGAIN. INHALE.

DROP YOUR TAILBONE.

AS YOU GO BACK,

SEND ENERGY DOWN THE FRONTS OF THE LEGS.

STAY AND BREATHE.

EXHALE WHERE YOU ARE.

GOOD.

BREATHING IN, COME BACK TO VERTICAL,

AND EXHALE, CIRCLE, HANDS TO THE HEART.

EARTH-RAIN.

ELBOWS TOUCH AND LIFT.

SHOULDERS SLIDE DOWN THE BACK.

GOOD. AGAIN.

BREATHING IN, AND WE'LL CONTINUE.

LESS EFFORT, MORE BREATH.

HERE WE GO.

TAP AND LIFT.

EXHALE, FORWARD FOLD FROM THE HIPS.

NOW INHALE.

SEND THE ARMS BACK LIKE A DIVER,

AND EXHALE.

CONTINUE TO POWERFUL SQUATTING POSE.

INHALE, CHEST LIFT.

EXHALE.

PREPARE FOR TREE POSE.

LIFT YOUR RIGHT FOOT

AND PLACE THE FOOT ON THE INNER THIGH.

NOW EXHALE THE ARMS RIGHT UP THROUGH CENTRE.

GOOD.

BEND THE KNEE TO DEEPEN HERE.

TRY TO SQUARE OFF THE HIPS

AS YOU STRAIGHTEN YOUR STANDING LEG.

TRY AGAIN.

BREATHING IN, BEND THE STANDING LEG.

NOW PULL THE KNEECAP UP THE STANDING LEG

AS YOU EXHALE.

STAY AND BREATHE.

GOOD.

RETURN THE FOOT TO THE FLOOR AS YOU LIFT THE CHEST,

AND EXHALE, CIRCLING THE HANDS TO NAMASTE.

EARTH-RAIN.

FEEL THE WHOLE BODY.

NOW RELAX INTO THE BODY HERE,

AND REGAIN THE FEELING OF THE BREATH,

SMOOTH AND EVEN.

LET'S TRY.

INHALE UP.

EXHALE, FOLD.

INHALE THROUGH FLAT BACK.

PUSH YOUR SEAT EVEN FURTHER BACK AS YOU LIFT THE ARMS.

NOW STRONG THROUGH THE LEGS FOR CHEST LIFT,

AND IT'S YOUR LEFT LEG FOR TREE POSE.

PLACE THE FOOT ON THE THIGH,

AND NOW THE ARMS LIFT UP AS YOU EXHALE.

BEND THE KNEE, BREATHING IN.

STRONG, STRAIGHT LEG AS YOU BREATHE OUT.

TRY AGAIN.

INHALE.

EXHALE.

IT'S COMMON TO TRY TO TURN THE KNEE OUT TOO FAR.

PULL THE KNEE IN A LITTLE BIT.

GOOD.

EXHALE WHERE YOU ARE.

NOW RETURN THE FOOT TO THE FLOOR,

LIFT YOUR CHEST,

AND EXHALE TO NAMASTE,

AND WE'RE BACK TO OUR LINK.

INHALE UP.

EXHALE.

PULL THE BELLY IN STRONG.

ONE MORE TIME.

INHALE UP.

EXHALE TO NAMASTE.

CONTINUE.

TAP, LIFT...

EXHALE OVER.

BREATHING IN, SEND THE TAILBONE BACK,

AND BREATHING OUT, FIND THE CHAIR POSE.

INHALE.

LIFT AND REACH BACK.

EXHALE.

RIGHT SIDE FOR TREE POSE,

ARMS COMING UP THROUGH CENTRE AND REACHING.

NOW, HERE'S A CHALLENGE.

INHALE.

STILL IN THE BALANCE,

SEND YOUR RIGHT LEG BACK WITH THE ARMS.

AS YOU EXHALE,

MOVE THE ARMS FORWARD TO WARRIOR THREE.

LIFT, AND TOUCH THE TOE DOWN.

EXHALE. DEEPEN INTO WARRIOR THREE.

ONE MORE TRY.

INHALE UP.

EXHALE.

LENGTHEN THE BODY NOW.

BREATHE SPACE BETWEEN THE BONES.

LENGTHEN WITH YOUR BREATH.

GOOD.

LIFTING...

AND CIRCLING THE HANDS TO NAMASTE.

RESTING NOW.

DEEP BREATH IN WITH A SOFT BELLY.

PULL THE BELLY INTO THE SPINE AS YOU EXHALE.

AGAIN.

INHALING UP,

HANDS ALL THE WAY TO THE HEART TO CONTINUE.

INHALE. REACH BACK.

NOW LOOK UP.

EXHALE, FOLDING FORWARD.

BREATHING IN, FLAT BACK.

BREATHING OUT, CHAIR POSE.

NOW INHALE.

PUSH DOWN THROUGH THE FLOORBOARDS

AND LIFT YOUR CHEST UP,

AND IT'S THE LEFT KNEE FOR TREE POSE.

EXHALE.

TAKE THE ARMS RIGHT UP.

NOW INHALE.

SEND THE ARMS AND THE LEG BACK,

AND AS YOU EXHALE, REACH YOUR ARMS FORWARD.

WARRIOR THREE.

LET'S DEEPEN.

INHALE, LIFT,

AND EXHALE, OVER.

AGAIN, FEEL STRONG IN THE STANDING LEG.

USE YOUR BREATH.

NOW WE'LL STAY HERE

AND EXTEND THROUGH ALL POINTS OF THE BODY,

REACHING.

GOOD, AND RETREAT.

LIFT.

EXHALE.

CIRCLE THE HANDS TO NAMASTE.

EARTH-RAIN.

PULL THE ELBOWS TOGETHER, AND LIFT AND OPEN.

AGAIN, BREATHING IN.

BREATHING OUT,

CIRCLE THE HANDS ALL THE WAY TO THE HEART,

AND HERE WE GO.

INHALE, TAP AND LIFT.

EXHALE, FORWARD FOLD.

BREATHING IN, BEND THE KNEES, TAILBONE BACK.

DEEP CHAIR POSE.

NOW LIFT EVERYTHING UP,

AND AS YOU EXHALE, RIGHT KNEE UP FOR TREE POSE.

BREATHING IN,

AND NOW BREATHING OUT, LIFTING YOUR ARMS.

NOW SEND THE ARMS AND THE LEG BACK,

BREATHING IN,

AND AS YOU EXHALE, PULL THE BELLY INTO THE SPINE,

SENDING THE ARMS FORWARD.

NOW, WE'RE STILL BALANCING.

INHALE. LIFT YOUR RIGHT LEG.

THE RIGHT HAND TAKES A HOLD OF THE FOOT

AS YOU EXHALE.

EXTEND.

BEND YOUR STANDING LEG, BREATHING IN.

BREATHING OUT, STRAIGHTEN THE STANDING LEG.

TRY ONCE AGAIN.

FOR AN EXTRA CHALLENGE,

TURN YOUR FOCUS TO THE OPPOSITE SIDE.

STAY AND BREATHE.

GOOD, AND RELEASE.

TAKE A DEEP BREATH IN.

AS THE FOOT COMES DOWN, LIFT YOUR CHEST,

AND EXHALE TO NAMASTE.

WE'LL TRY THE OTHER SIDE.

FIRST, EARTH-RAIN.

RELEASE.

AGAIN.

DEEP BREATH IN.

SOFTEN, AND DRAW THE HANDS ALL THE WAY TO THE HEART,

AND LET'S GO.

INHALE, TAP AND LOOK UP.

EXHALE, FOLDING FORWARD.

BREATHING IN THROUGH FLAT BACK,

INTO THE POWERFUL SQUATTING POSE AS YOU EXHALE.

NOW PUSH OFF.

INHALE TO A CHEST LIFT,

AND YOUR LEFT FOOT COMES IN FOR TREE POSE.

PLACE THE FOOT ON THE THIGH.

EXHALE THE ARMS UP.

INHALE.

DRAW THE HANDS DOWN AND BACK AS YOUR LEG REACHES BACK,

AND EXHALE THE ARMS FORWARD.

GOOD.

NOW LIFT EVERYTHING UP,

AND TAKE A HOLD OF THAT LEFT TOE IF YOU CAN,

AND EXTEND THE LEG OUT TO THE SIDE.

BEND YOUR STANDING LEG AS YOU BREATHE IN.

STRAIGHTEN THE STANDING LEG AS YOU BREATHE OUT.

TRY ONE MORE TIME.

THE ATTEMPT IS TO GET THE HIPS SQUARE,

THE HIP BONES LIKE TWO HEADLIGHTS

SHINING STRAIGHT OUT IN FRONT.

STAY AND BREATHE.

GOOD, AND RELEASE.

THE FOOT COMES DOWN, CHEST LIFT,

AND EXHALE TO NAMASTE.

EARTH-RAIN.

INHALE UP.

RELAX THE WHOLE BODY NOW.

IT'S IMPORTANT TO REST BETWEEN THE FLOWS.

LET'S TRY THE WHOLE THING, FLOWING RIGHT THROUGH NOW.

BREATHING IN,

FOLDING FORWARD,

BENDING THE KNEES, FINDING A FLAT BACK.

POWERFUL SQUATTING POSE.

BREATHING IN, CHEST LIFT.

BREATHING OUT, RIGHT SIDE FOR TREE POSE.

INHALE.

EXHALE THE ARMS UP.

NOW PREPARE FOR WARRIOR THREE.

THE ARMS REACH BACK.

EXHALE THE ARMS FORWARD INTO WARRIOR THREE.

INHALE, PREPARING FOR YOUR BALANCE.

EXHALE.

LEG OUT TO THE SIDE.

INHALE, CHEST LIFT,

AND EXHALE, HANDS TO THE HEART.

ONE LINK ONLY.

SUPER CHALLENGING.

WE'RE GOING TO GO RIGHT AWAY NOW.

INHALE.

A LONG, SLOW EXHALE. FORWARD FOLD.

INHALE. REACH THE CHEST UP,

AND CONTINUE WITH THE ARMS REACHING BACK.

PUSH YOUR FEET DOWN NOW, CHEST LIFT,

AND LEFT SIDE FOR TREE POSE.

FOOT PLACEMENT,

AND NOW THE ARMS. EXHALE.

GOOD.

NOW CUTTING BACK WITH THE ARMS AND THE LEG,

AND REACHING FORWARD WITH THE ARMS,

EXHALE.

INHALE.

TAKE A HOLD OF THE LEFT TOE,

AND EXHALE.

EXTEND THROUGH THE HEEL.

BREATHE IN, LIFT,

AND BREATHE OUT.

CIRCLE THE HANDS TO THE HEART.

GOOD.

ONE EARTH-RAIN LINK, AND WE'LL CLOSE.

NAMASTE.

WHEN WE COME BACK,

WE'LL DO RELAXATION AND SAVASANA.

YOU CAN START YOUR RELAXATION NOW

BY WATCHING YOUR BREATH,

CALMING THE BREATH.

RELAXING ON YOUR BACK

WITH THE FEET APART AND THE KNEES TOGETHER

AND THE ARMS WRAPPED ACROSS THE CHEST.

RELEASE THE ARMS WITH AN EXHALE BREATH

AND SEPARATE THE KNEES.

BREATHING IN,

PRESS YOUR TAILBONE DOWN AND LIFT YOUR BELLY,

AND AS YOU BREATHE OUT,

PRESS THE BELLY DOWN AND FLATTEN THE BACK.

NOW LIFT YOUR HIPS UP,

PUSHING THE FEET DOWN INTO THE FLOOR.

INHALE...

AND WITH AN EXHALE BREATH, COME ROLLING DOWN.

AGAIN.

TAILBONE INTO THE FLOOR AS THE BELLY LIFTS.

BELLY INTO THE FLOOR AS THE TAILBONE TUCKS.

INHALE, LIFT THE HIPS,

AND EXHALE, ROLLING DOWN.

LAST TIME.

BREATHING IN...

AND OUT.

INHALE UP,

AND EXHALE.

THIS TIME, WE'LL STAY IN BRIDGE POSE.

TUCK THE SHOULDER BLADES TOGETHER

WITH THE HANDS INTERLACED.

RELAX YOUR NECK.

GOOD.

NOW RELEASE THE HANDS

AND SEPARATE THE SHOULDER BLADES

AND COME DOWN ONE VERTEBRA AT A TIME.

GOOD.

SUPINE BUTTERFLY,

OPENING THE KNEES, HANDS ON THE BELLY,

RELAX THE LEGS,

AND CHANGE, KNEES TO CHEST NOW.

HUG THE KNEES DOWN AS YOU MAKE THE TAILBONE HEAVY,

DROPPING.

RIGHT LEG HAMSTRING STRETCH.

EXTEND THE RIGHT LEG.

USE THE BREATH TO REACH.

NOW LIFT YOUR HEAD UP AND PULL THE LEG IN.

LEAVE THE RIGHT LEG WHERE IT IS.

EXTEND THE OPPOSITE LEG TO THE FLOOR.

RELAX YOUR NECK.

BREATHE...

AND RELEASE.

KNEE-DOWN TWIST.

FOLD THE KNEE OVER THE BODY AND STRETCH OUT YOUR BACK.

NOW RETURN,

THE RIGHT ANKLE ON THE LEFT KNEE

AND THE RIGHT HAND BETWEEN THE LEGS.

INTERLACE THE FINGERS AND PULL THE KNEES DOWN GENTLY.

BREATHE...

AND CHANGE.

LEFT LEG HAMSTRING STRETCH NOW.

KEEP DROPPING YOUR TAILBONE AS YOU REACH UP WITH THE HEEL.

LIFT THE HEAD,

AND PULL THE LEG IN SLIGHTLY.

GOOD.

NOW RELAX THE NECK

AND EXTEND THE OPPOSITE LEG DOWN.

STAY FOR A BREATH...

AND CHANGE.

KNEE-DOWN TWIST.

OPENING.

FINDING SPACE.

CHANGE ONTO YOUR BACK.

LEFT ANKLE ON THE RIGHT KNEE, THE LEFT HAND BETWEEN THE LEGS,

MEETING THE RIGHT HAND, TO PULL IN...

AND RELEASE.

SLIDE THE LEGS OUT AND LET THE FEET FALL OPEN.

TURN THE PALMS UP,

AND RELAX THE NECK.

DROPPING DOWN.

LETTING GO.

FEELING THE BONES AND THE MUSCLES,

AND EVEN THE SKIN,

SOFTENING.

ANY TENSION IN THE BODY DRAINS DOWN,

OUT OF THE BODY,

INTO THE EARTH...

AND ONE DEEP BREATH WAKES YOU UP.

RUB THE HANDS TOGETHER BRISKLY,

AND BRING THE HANDS OVER THE EYES,

AND WASH THE FACE...

AND COME BACK TO SIT,

THE CHEST HIGH AND THE SHOULDERS LOW,

THE HANDS

IN ANY MEDITATION MUDRA THAT YOU KNOW.

FEEL THE BODY BRIGHT, ALERT,

THE EYES SPARKLING, THE EARS OPEN,

YET COMPLETELY CALM,

LISTENING.

WE'LL CLOSE HERE NOW WITH A BOW.

NAMASTE.

AS IF TO GIVE UP COMPETING WITH YOURSELF,

AND SIMPLY SEE THE HONESTY IN YOUR EFFORT.