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1
00:00:08,400 --> 00:00:10,040
IN NAMASTE YOGA,
2
00:00:10,080 --> 00:00:12,440
WE LEARN A MOVEMENT PHRASE
OF YOGA POSES
3
00:00:12,480 --> 00:00:15,520
WOVEN TOGETHER WITH BREATH.
4
00:00:15,560 --> 00:00:17,640
THE KEY
IS ALLOWING THE BODY
5
00:00:17,680 --> 00:00:21,520
TO EXPERIENCE
MOVING IN AND THROUGH POSES,
6
00:00:21,560 --> 00:00:23,640
TRUSTING IN YOUR BREATH.
7
00:00:23,680 --> 00:00:26,160
IF YOU FIND A POSE
TOO CHALLENGING,
8
00:00:26,200 --> 00:00:30,280
TAKE A MOMENT,
AND THEN MEET US BACK IN CENTRE,
9
00:00:30,320 --> 00:00:33,560
WHERE WE RETURN AGAIN AND AGAIN
10
00:00:33,600 --> 00:00:36,280
TO OUR BREATH-BODY LINKS,
11
00:00:36,320 --> 00:00:40,720
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,760 --> 00:00:42,160
LET'S BEGIN WITH A WARM UP,
13
00:00:42,200 --> 00:00:45,440
AND THEN INTO
TODAY'S DYNAMIC FLOW,
14
00:00:45,480 --> 00:00:48,320
AWAKENING WITH BREATH.
15
00:00:59,880 --> 00:01:02,720
TODAY'S WARM UP STARTS
SITTING IN CROSS-LEGGED POSE.
16
00:01:02,760 --> 00:01:04,680
LIFT YOUR CHEST
AND DROP YOUR SHOULDERS
17
00:01:04,720 --> 00:01:06,640
AND TAKE A NICE, DEEP BREATH.
18
00:01:06,680 --> 00:01:09,160
NOW BRING YOUR RIGHT HAND
BACK BEHIND YOU
19
00:01:09,200 --> 00:01:11,240
AND TWIST TO THE RIGHT,
20
00:01:11,280 --> 00:01:13,800
EXHALING,
DEEPENING INTO THE TWIST.
21
00:01:13,840 --> 00:01:17,000
LIFTING THE RIGHT ARM,
TAKE A SIDE BEND,
22
00:01:17,040 --> 00:01:18,560
EXHALING,
23
00:01:18,600 --> 00:01:21,200
PULLING THE BELLY
INTO THE SPINE,
24
00:01:21,240 --> 00:01:25,280
AND CHANGE,
TWISTING TO THE LEFT NOW.
25
00:01:25,320 --> 00:01:26,920
EXHALE.
26
00:01:26,960 --> 00:01:29,400
BELLY PULLS IN AS YOU TWIST.
27
00:01:29,440 --> 00:01:32,400
BREATHING IN,
LIFT THE LEFT ARM.
28
00:01:32,440 --> 00:01:36,200
BREATHING OUT, DEEPENING.
29
00:01:36,240 --> 00:01:38,080
THE WHOLE THING AGAIN.
30
00:01:38,120 --> 00:01:40,240
INHALE, TWIST,
31
00:01:40,280 --> 00:01:43,120
AND EXHALE A LITTLE FURTHER.
32
00:01:43,160 --> 00:01:46,160
INHALE, REACHING UP
WITH THE RIGHT ARM,
33
00:01:46,200 --> 00:01:50,280
AND OVER YOU GO, EXHALING.
34
00:01:50,320 --> 00:01:52,880
CHANGE, BREATHING IN.
35
00:01:52,920 --> 00:01:55,200
TWIST...
36
00:01:55,240 --> 00:01:57,480
BREATHING OUT, DEEPEN.
37
00:01:57,520 --> 00:02:01,200
LIFTING AS YOU INHALE.
38
00:02:01,240 --> 00:02:05,040
EXHALE OVER.
39
00:02:05,080 --> 00:02:10,360
INHALE BACK TO CENTRE,
PREPARING FOR BOAT POSE.
40
00:02:10,400 --> 00:02:13,160
PULL YOUR KNEES UP,
41
00:02:13,200 --> 00:02:15,000
AND REACH THE LEGS OUT,
42
00:02:15,040 --> 00:02:17,440
LIFTING THE ARMS,
LIFTING THE CHEST.
43
00:02:17,480 --> 00:02:18,920
GOOD.
44
00:02:18,960 --> 00:02:20,680
RELEASE TO FORWARD FOLD,
45
00:02:20,720 --> 00:02:23,440
EXHALING DOWN.
46
00:02:25,360 --> 00:02:27,920
INHALE COMING UP,
47
00:02:27,960 --> 00:02:31,120
AND WE'LL TRANSITION NOW,
HANDS AND KNEES,
48
00:02:31,160 --> 00:02:33,240
FOR CAT ROLLING.
49
00:02:33,280 --> 00:02:36,640
BREATHING IN,
LIFT YOUR TAIL AND YOUR HEAD,
50
00:02:36,680 --> 00:02:39,240
AND AS YOU BREATHE OUT,
51
00:02:39,280 --> 00:02:42,520
TUCK THE TAIL UNDER,
PUSH THE HANDS DOWN,
52
00:02:42,560 --> 00:02:44,640
AND LOOK BETWEEN THE LEGS.
53
00:02:44,680 --> 00:02:45,960
AGAIN.
54
00:02:46,000 --> 00:02:48,160
INHALE, CAT LIFT.
55
00:02:48,200 --> 00:02:52,040
EXHALE, CAT.
56
00:02:52,080 --> 00:02:55,040
LAST TIME, BREATHING IN.
57
00:02:55,080 --> 00:02:57,080
CAT LIFT...
58
00:02:57,120 --> 00:02:59,080
BREATHING OUT TO CAT,
59
00:02:59,120 --> 00:03:01,120
AND WE'LL STAY FOR A BREATH.
60
00:03:03,760 --> 00:03:05,800
AND LAST TIME TO CAT LIFT.
61
00:03:05,840 --> 00:03:09,960
LIFT YOUR TAIL AND THE HEAD,
INHALING,
62
00:03:10,000 --> 00:03:12,920
AND EXHALING DOWN
TO CHILD'S POSE.
63
00:03:12,960 --> 00:03:15,760
RELAX THE FOREHEAD DOWN.
64
00:03:18,680 --> 00:03:20,360
CAT SERIES TWO IS NEXT.
65
00:03:20,400 --> 00:03:22,280
WATCH IF YOU DON'T KNOW IT.
66
00:03:22,320 --> 00:03:25,480
BREATHING IN, CAT TO CAT LIFT.
67
00:03:25,520 --> 00:03:28,200
BREATHING OUT TO DOWN-FACE DOG.
68
00:03:28,240 --> 00:03:29,320
TRY AGAIN.
69
00:03:29,360 --> 00:03:30,920
LIFT YOUR HEELS.
70
00:03:30,960 --> 00:03:32,080
TUCK THE CHIN.
71
00:03:32,120 --> 00:03:34,000
LIFT THE TAIL AND THE HEAD.
72
00:03:34,040 --> 00:03:36,120
EXHALE TO DOWN DOG.
73
00:03:36,160 --> 00:03:37,680
ONE LAST TIME.
74
00:03:37,720 --> 00:03:40,720
BREATHING IN, CAT TO CAT LIFT.
75
00:03:40,760 --> 00:03:43,040
BREATHING OUT TO DOWN-FACE DOG.
76
00:03:43,080 --> 00:03:46,720
STAY IN DOWN DOG AND BREATHE.
77
00:03:48,520 --> 00:03:51,080
AND RELEASE TO CHILD'S POSE,
78
00:03:51,120 --> 00:03:54,560
AND THEN ROLL UP,
TUCKING THE CHIN,
79
00:03:54,600 --> 00:03:58,120
UNTIL YOU LIFT THE CHEST
AND DROP THE SHOULDERS.
80
00:03:58,160 --> 00:04:01,200
BRING THE HANDS BACK BEHIND
81
00:04:01,240 --> 00:04:04,080
AND CLASP THE HANDS,
SHOULDER BLADES TOGETHER.
82
00:04:04,120 --> 00:04:05,840
GOOD.
83
00:04:05,880 --> 00:04:08,360
NOW LIFT THE ARMS
AS YOU BREATHE IN,
84
00:04:08,400 --> 00:04:10,000
AND AS YOU BREATHE OUT,
85
00:04:10,040 --> 00:04:12,920
HEAD TO THE FLOOR,
LIFTING YOUR TAIL.
86
00:04:12,960 --> 00:04:15,800
YOGA MUDRA.
87
00:04:15,840 --> 00:04:18,360
RELEASE WITH THE HANDS
COMING DOWN TO YOUR SIDE,
88
00:04:18,400 --> 00:04:21,800
AND ROLL UP TO HERO'S POSE.
89
00:04:21,840 --> 00:04:25,160
EXHALE DOWN,
90
00:04:25,200 --> 00:04:27,600
AND INHALE, ROLL UP,
91
00:04:27,640 --> 00:04:30,040
AND ONE LAST TIME.
92
00:04:30,080 --> 00:04:31,080
EXHALE.
93
00:04:31,120 --> 00:04:32,720
LAY THE CHEST DOWN,
94
00:04:32,760 --> 00:04:35,520
RELAX THE FOREHEAD,
TUCK THE CHIN,
95
00:04:35,560 --> 00:04:38,240
AND ROLL UP,
96
00:04:38,280 --> 00:04:40,400
AND WE'LL CLOSE NOW,
97
00:04:40,440 --> 00:04:43,040
DRAWING THE HANDS
TO THE HEART CENTRE
98
00:04:43,080 --> 00:04:46,040
AND BOWING.
99
00:04:46,080 --> 00:04:48,640
NAMASTE.
100
00:04:48,680 --> 00:04:50,960
CONTINUE TO WARM UP
DURING OUR BREAK,
101
00:04:51,000 --> 00:04:52,320
AND WHEN WE COME BACK,
102
00:04:52,360 --> 00:04:55,400
YOU'LL LEARN
THE RIDING THE WIND SEQUENCE.
103
00:05:10,040 --> 00:05:11,720
THIS SERIES
IS ONE OF THE MOST CHALLENGING
104
00:05:11,760 --> 00:05:14,280
IN ALL OF THE NAMASTE SEQUENCES.
105
00:05:14,320 --> 00:05:16,880
LET'S TRY IT TOGETHER.
106
00:05:16,920 --> 00:05:18,720
INHALE UP THROUGH CENTRE,
107
00:05:18,760 --> 00:05:21,120
AND EXHALE DOWN.
108
00:05:21,160 --> 00:05:24,560
THE LINK IS CALLED EARTH-RAIN.
109
00:05:24,600 --> 00:05:26,160
INHALING UP,
110
00:05:26,200 --> 00:05:28,320
AND EXHALING,
THE ARMS CIRCLING AROUND.
111
00:05:28,360 --> 00:05:30,160
LET'S BEGIN.
112
00:05:30,200 --> 00:05:31,280
INHALE.
113
00:05:31,320 --> 00:05:33,640
TAP YOUR HANDS BACK BEHIND
AND LIFT,
114
00:05:33,680 --> 00:05:36,480
AND EXHALE INTO A FORWARD FOLD.
115
00:05:36,520 --> 00:05:38,440
BEND THE KNEES.
116
00:05:38,480 --> 00:05:39,920
AS YOU EXHALE,
117
00:05:39,960 --> 00:05:42,520
STRAIGHTEN THE LEGS
AND DROP YOUR HEAD.
118
00:05:42,560 --> 00:05:44,640
AGAIN, BREATHING IN.
119
00:05:44,680 --> 00:05:45,920
BEND THE KNEES,
120
00:05:45,960 --> 00:05:48,120
DEEPENING
INTO YOUR FORWARD FOLD.
121
00:05:48,160 --> 00:05:49,200
EXHALE.
122
00:05:49,240 --> 00:05:51,080
RELAX THE BACK OF THE NECK.
123
00:05:51,120 --> 00:05:53,040
STAY AND BREATHE,
124
00:05:53,080 --> 00:05:55,840
THE HIPS LIFTING UP,
THE FEET PRESSING DOWN.
125
00:05:55,880 --> 00:05:59,080
GOOD, AND RELEASE,
COMING UP NOW.
126
00:05:59,120 --> 00:06:01,680
INHALE...
127
00:06:01,720 --> 00:06:04,280
AND EXHALE TO NAMASTE.
128
00:06:04,320 --> 00:06:08,120
EARTH-RAIN LINK.
129
00:06:08,160 --> 00:06:11,640
EXHALE,
SHOULDER BLADES DOWN THE BACK.
130
00:06:11,680 --> 00:06:13,080
AGAIN.
131
00:06:13,120 --> 00:06:15,280
BREATHING IN SOFT,
132
00:06:15,320 --> 00:06:17,960
BREATHING OUT STRONG.
133
00:06:18,000 --> 00:06:24,320
ONE LAST TIME FOR OUR LINK,
AND WE'LL CONTINUE THE SEQUENCE.
134
00:06:24,360 --> 00:06:25,640
LET'S TRY.
135
00:06:25,680 --> 00:06:26,840
INHALE.
136
00:06:26,880 --> 00:06:29,040
TAP BACK AND LIFT.
137
00:06:29,080 --> 00:06:32,200
EXHALE, ARMS OUT TO THE SIDE
AS YOU FORWARD FOLD.
138
00:06:32,240 --> 00:06:35,040
NOW BREATHE INTO
A HALF FORWARD FOLD,
139
00:06:35,080 --> 00:06:39,160
AND CONTINUE INTO CHAIR POSE,
OR POWERFUL SQUATTING POSE.
140
00:06:39,200 --> 00:06:41,920
STRAIGHTEN THE LEGS
AS YOU BREATHE IN.
141
00:06:41,960 --> 00:06:45,120
NOW GO DEEP
INTO POWERFUL SQUATTING POSE.
142
00:06:45,160 --> 00:06:46,440
EXHALE.
143
00:06:46,480 --> 00:06:48,040
TRY AGAIN.
144
00:06:48,080 --> 00:06:51,160
AS YOU DEEPEN INTO THE POSE,
SIT BACK,
145
00:06:51,200 --> 00:06:54,080
AND TAKE YOUR ARMS BACK
AS FAR AS YOUR EARS.
146
00:06:54,120 --> 00:06:57,120
STAY AND BREATHE...
147
00:06:59,160 --> 00:07:00,800
AND CHANGE.
148
00:07:00,840 --> 00:07:02,040
INHALE, LIFT.
149
00:07:02,080 --> 00:07:04,520
POWER OUT THROUGH THE LEGS,
LIFTING,
150
00:07:04,560 --> 00:07:05,600
AND EXHALE.
151
00:07:05,640 --> 00:07:07,720
CIRCLE THE HANDS TO NAMASTE,
152
00:07:07,760 --> 00:07:12,040
AND REST NOW,
REST WITH THE LINKING BREATHS.
153
00:07:14,800 --> 00:07:17,920
AGAIN. INHALE UP.
154
00:07:17,960 --> 00:07:19,920
BRING THE HANDS
ALL THE WAY TO THE HEART
155
00:07:19,960 --> 00:07:22,240
TO CONTINUE.
156
00:07:22,280 --> 00:07:25,600
REACH YOUR HANDS BACK TOGETHER,
AND THEN LIFT.
157
00:07:25,640 --> 00:07:29,160
BREATHING OUT, FORWARD FOLD.
158
00:07:29,200 --> 00:07:31,680
INHALE THROUGH FLAT BACK.
159
00:07:31,720 --> 00:07:34,600
EXHALE DEEP
INTO POWERFUL SQUATTING POSE.
160
00:07:34,640 --> 00:07:39,040
INHALE TO A CHEST LIFT,
AND HOLD.
161
00:07:39,080 --> 00:07:41,360
AS YOU EXHALE, DROP YOUR TAIL.
162
00:07:41,400 --> 00:07:44,160
WE'LL FIND THE VERTICAL
AS YOU BREATHE IN.
163
00:07:44,200 --> 00:07:48,680
AS YOU BREATHE OUT,
LIFT UP AND REACH BACK.
164
00:07:48,720 --> 00:07:51,200
AGAIN. INHALE.
165
00:07:51,240 --> 00:07:53,000
DROP YOUR TAILBONE.
166
00:07:53,040 --> 00:07:54,280
AS YOU GO BACK,
167
00:07:54,320 --> 00:07:56,480
SEND ENERGY
DOWN THE FRONTS OF THE LEGS.
168
00:07:56,520 --> 00:07:58,960
STAY AND BREATHE.
169
00:07:59,000 --> 00:08:01,680
EXHALE WHERE YOU ARE.
170
00:08:01,720 --> 00:08:03,840
GOOD.
171
00:08:03,880 --> 00:08:06,280
BREATHING IN,
COME BACK TO VERTICAL,
172
00:08:06,320 --> 00:08:10,000
AND EXHALE, CIRCLE,
HANDS TO THE HEART.
173
00:08:10,040 --> 00:08:11,200
EARTH-RAIN.
174
00:08:11,240 --> 00:08:13,680
ELBOWS TOUCH AND LIFT.
175
00:08:13,720 --> 00:08:16,560
SHOULDERS SLIDE DOWN THE BACK.
176
00:08:16,600 --> 00:08:18,120
GOOD. AGAIN.
177
00:08:18,160 --> 00:08:21,120
BREATHING IN,
AND WE'LL CONTINUE.
178
00:08:21,160 --> 00:08:23,680
LESS EFFORT, MORE BREATH.
179
00:08:23,720 --> 00:08:25,160
HERE WE GO.
180
00:08:25,200 --> 00:08:27,800
TAP AND LIFT.
181
00:08:27,840 --> 00:08:31,160
EXHALE, FORWARD FOLD
FROM THE HIPS.
182
00:08:31,200 --> 00:08:32,760
NOW INHALE.
183
00:08:32,800 --> 00:08:34,680
SEND THE ARMS BACK
LIKE A DIVER,
184
00:08:34,720 --> 00:08:36,160
AND EXHALE.
185
00:08:36,200 --> 00:08:38,440
CONTINUE
TO POWERFUL SQUATTING POSE.
186
00:08:38,480 --> 00:08:41,160
INHALE, CHEST LIFT.
187
00:08:41,200 --> 00:08:42,320
EXHALE.
188
00:08:42,360 --> 00:08:44,200
PREPARE FOR TREE POSE.
189
00:08:44,240 --> 00:08:46,000
LIFT YOUR RIGHT FOOT
190
00:08:46,040 --> 00:08:48,120
AND PLACE THE FOOT
ON THE INNER THIGH.
191
00:08:48,160 --> 00:08:51,000
NOW EXHALE THE ARMS RIGHT UP
THROUGH CENTRE.
192
00:08:51,040 --> 00:08:52,600
GOOD.
193
00:08:52,640 --> 00:08:54,960
BEND THE KNEE TO DEEPEN HERE.
194
00:08:55,000 --> 00:08:56,400
TRY TO SQUARE OFF THE HIPS
195
00:08:56,440 --> 00:08:58,400
AS YOU STRAIGHTEN
YOUR STANDING LEG.
196
00:08:58,440 --> 00:08:59,880
TRY AGAIN.
197
00:08:59,920 --> 00:09:02,520
BREATHING IN,
BEND THE STANDING LEG.
198
00:09:02,560 --> 00:09:05,480
NOW PULL THE KNEECAP
UP THE STANDING LEG
199
00:09:05,520 --> 00:09:07,560
AS YOU EXHALE.
200
00:09:07,600 --> 00:09:11,280
STAY AND BREATHE.
201
00:09:11,320 --> 00:09:12,840
GOOD.
202
00:09:12,880 --> 00:09:15,840
RETURN THE FOOT TO THE FLOOR
AS YOU LIFT THE CHEST,
203
00:09:15,880 --> 00:09:19,960
AND EXHALE,
CIRCLING THE HANDS TO NAMASTE.
204
00:09:22,280 --> 00:09:24,120
EARTH-RAIN.
205
00:09:24,160 --> 00:09:26,880
FEEL THE WHOLE BODY.
206
00:09:26,920 --> 00:09:29,160
NOW RELAX INTO THE BODY HERE,
207
00:09:29,200 --> 00:09:32,400
AND REGAIN
THE FEELING OF THE BREATH,
208
00:09:32,440 --> 00:09:34,760
SMOOTH AND EVEN.
209
00:09:34,800 --> 00:09:36,400
LET'S TRY.
210
00:09:36,440 --> 00:09:39,080
INHALE UP.
211
00:09:39,120 --> 00:09:41,360
EXHALE, FOLD.
212
00:09:41,400 --> 00:09:44,080
INHALE THROUGH FLAT BACK.
213
00:09:44,120 --> 00:09:47,960
PUSH YOUR SEAT EVEN FURTHER BACK
AS YOU LIFT THE ARMS.
214
00:09:48,000 --> 00:09:50,880
NOW STRONG THROUGH THE LEGS
FOR CHEST LIFT,
215
00:09:50,920 --> 00:09:55,040
AND IT'S YOUR LEFT LEG
FOR TREE POSE.
216
00:09:55,080 --> 00:09:57,840
PLACE THE FOOT ON THE THIGH,
217
00:09:57,880 --> 00:10:01,200
AND NOW THE ARMS LIFT UP
AS YOU EXHALE.
218
00:10:01,240 --> 00:10:04,880
BEND THE KNEE, BREATHING IN.
219
00:10:04,920 --> 00:10:08,280
STRONG, STRAIGHT LEG
AS YOU BREATHE OUT.
220
00:10:08,320 --> 00:10:10,120
TRY AGAIN.
221
00:10:10,160 --> 00:10:13,800
INHALE.
222
00:10:13,840 --> 00:10:15,440
EXHALE.
223
00:10:15,480 --> 00:10:18,240
IT'S COMMON TO TRY
TO TURN THE KNEE OUT TOO FAR.
224
00:10:18,280 --> 00:10:21,080
PULL THE KNEE IN A LITTLE BIT.
225
00:10:21,120 --> 00:10:23,320
GOOD.
226
00:10:23,360 --> 00:10:25,000
EXHALE WHERE YOU ARE.
227
00:10:25,040 --> 00:10:27,360
NOW RETURN THE FOOT
TO THE FLOOR,
228
00:10:27,400 --> 00:10:29,200
LIFT YOUR CHEST,
229
00:10:29,240 --> 00:10:31,000
AND EXHALE TO NAMASTE,
230
00:10:31,040 --> 00:10:33,160
AND WE'RE BACK TO OUR LINK.
231
00:10:33,200 --> 00:10:35,080
INHALE UP.
232
00:10:35,120 --> 00:10:36,200
EXHALE.
233
00:10:36,240 --> 00:10:38,320
PULL THE BELLY IN STRONG.
234
00:10:38,360 --> 00:10:39,920
ONE MORE TIME.
235
00:10:39,960 --> 00:10:41,800
INHALE UP.
236
00:10:41,840 --> 00:10:44,360
EXHALE TO NAMASTE.
237
00:10:44,400 --> 00:10:45,920
CONTINUE.
238
00:10:45,960 --> 00:10:48,920
TAP, LIFT...
239
00:10:48,960 --> 00:10:50,680
EXHALE OVER.
240
00:10:50,720 --> 00:10:54,520
BREATHING IN,
SEND THE TAILBONE BACK,
241
00:10:54,560 --> 00:10:57,520
AND BREATHING OUT,
FIND THE CHAIR POSE.
242
00:10:57,560 --> 00:10:59,320
INHALE.
243
00:10:59,360 --> 00:11:01,520
LIFT AND REACH BACK.
244
00:11:01,560 --> 00:11:02,560
EXHALE.
245
00:11:02,600 --> 00:11:05,080
RIGHT SIDE FOR TREE POSE,
246
00:11:05,120 --> 00:11:08,800
ARMS COMING UP THROUGH CENTRE
AND REACHING.
247
00:11:10,480 --> 00:11:12,200
NOW, HERE'S A CHALLENGE.
248
00:11:12,240 --> 00:11:13,160
INHALE.
249
00:11:13,200 --> 00:11:14,160
STILL IN THE BALANCE,
250
00:11:14,200 --> 00:11:17,760
SEND YOUR RIGHT LEG BACK
WITH THE ARMS.
251
00:11:17,800 --> 00:11:19,080
AS YOU EXHALE,
252
00:11:19,120 --> 00:11:22,160
MOVE THE ARMS FORWARD
TO WARRIOR THREE.
253
00:11:22,200 --> 00:11:24,760
LIFT, AND TOUCH THE TOE DOWN.
254
00:11:24,800 --> 00:11:27,520
EXHALE.
DEEPEN INTO WARRIOR THREE.
255
00:11:27,560 --> 00:11:29,560
ONE MORE TRY.
256
00:11:29,600 --> 00:11:31,080
INHALE UP.
257
00:11:31,120 --> 00:11:32,320
EXHALE.
258
00:11:32,360 --> 00:11:34,160
LENGTHEN THE BODY NOW.
259
00:11:34,200 --> 00:11:37,360
BREATHE SPACE BETWEEN THE BONES.
260
00:11:37,400 --> 00:11:39,840
LENGTHEN WITH YOUR BREATH.
261
00:11:41,400 --> 00:11:42,480
GOOD.
262
00:11:42,520 --> 00:11:44,640
LIFTING...
263
00:11:44,680 --> 00:11:47,880
AND CIRCLING THE HANDS
TO NAMASTE.
264
00:11:47,920 --> 00:11:49,480
RESTING NOW.
265
00:11:49,520 --> 00:11:51,600
DEEP BREATH IN
WITH A SOFT BELLY.
266
00:11:51,640 --> 00:11:55,160
PULL THE BELLY INTO THE SPINE
AS YOU EXHALE.
267
00:11:55,200 --> 00:11:56,800
AGAIN.
268
00:11:56,840 --> 00:11:58,680
INHALING UP,
269
00:11:58,720 --> 00:12:02,200
HANDS ALL THE WAY TO THE HEART
TO CONTINUE.
270
00:12:02,240 --> 00:12:04,080
INHALE. REACH BACK.
271
00:12:04,120 --> 00:12:06,040
NOW LOOK UP.
272
00:12:06,080 --> 00:12:08,360
EXHALE, FOLDING FORWARD.
273
00:12:08,400 --> 00:12:11,480
BREATHING IN, FLAT BACK.
274
00:12:11,520 --> 00:12:13,880
BREATHING OUT, CHAIR POSE.
275
00:12:13,920 --> 00:12:15,320
NOW INHALE.
276
00:12:15,360 --> 00:12:17,000
PUSH DOWN
THROUGH THE FLOORBOARDS
277
00:12:17,040 --> 00:12:18,920
AND LIFT YOUR CHEST UP,
278
00:12:18,960 --> 00:12:22,720
AND IT'S THE LEFT KNEE
FOR TREE POSE.
279
00:12:22,760 --> 00:12:24,960
EXHALE.
280
00:12:25,000 --> 00:12:28,360
TAKE THE ARMS RIGHT UP.
281
00:12:28,400 --> 00:12:29,800
NOW INHALE.
282
00:12:29,840 --> 00:12:32,200
SEND THE ARMS AND THE LEG BACK,
283
00:12:32,240 --> 00:12:36,160
AND AS YOU EXHALE,
REACH YOUR ARMS FORWARD.
284
00:12:36,200 --> 00:12:37,840
WARRIOR THREE.
285
00:12:37,880 --> 00:12:39,400
LET'S DEEPEN.
286
00:12:39,440 --> 00:12:41,240
INHALE, LIFT,
287
00:12:41,280 --> 00:12:44,000
AND EXHALE, OVER.
288
00:12:44,040 --> 00:12:47,240
AGAIN, FEEL STRONG
IN THE STANDING LEG.
289
00:12:47,280 --> 00:12:49,560
USE YOUR BREATH.
290
00:12:49,600 --> 00:12:51,200
NOW WE'LL STAY HERE
291
00:12:51,240 --> 00:12:53,760
AND EXTEND
THROUGH ALL POINTS OF THE BODY,
292
00:12:53,800 --> 00:12:57,040
REACHING.
293
00:12:57,080 --> 00:12:59,000
GOOD, AND RETREAT.
294
00:12:59,040 --> 00:13:00,640
LIFT.
295
00:13:00,680 --> 00:13:02,240
EXHALE.
296
00:13:02,280 --> 00:13:04,520
CIRCLE THE HANDS TO NAMASTE.
297
00:13:04,560 --> 00:13:06,040
EARTH-RAIN.
298
00:13:06,080 --> 00:13:10,080
PULL THE ELBOWS TOGETHER,
AND LIFT AND OPEN.
299
00:13:10,120 --> 00:13:13,080
AGAIN, BREATHING IN.
300
00:13:15,320 --> 00:13:16,800
BREATHING OUT,
301
00:13:16,840 --> 00:13:18,480
CIRCLE THE HANDS
ALL THE WAY TO THE HEART,
302
00:13:18,520 --> 00:13:19,760
AND HERE WE GO.
303
00:13:19,800 --> 00:13:22,520
INHALE, TAP AND LIFT.
304
00:13:22,560 --> 00:13:25,080
EXHALE, FORWARD FOLD.
305
00:13:25,120 --> 00:13:29,440
BREATHING IN, BEND THE KNEES,
TAILBONE BACK.
306
00:13:29,480 --> 00:13:31,880
DEEP CHAIR POSE.
307
00:13:31,920 --> 00:13:35,080
NOW LIFT EVERYTHING UP,
308
00:13:35,120 --> 00:13:40,360
AND AS YOU EXHALE,
RIGHT KNEE UP FOR TREE POSE.
309
00:13:40,400 --> 00:13:42,080
BREATHING IN,
310
00:13:42,120 --> 00:13:45,080
AND NOW BREATHING OUT,
LIFTING YOUR ARMS.
311
00:13:45,120 --> 00:13:47,400
NOW SEND
THE ARMS AND THE LEG BACK,
312
00:13:47,440 --> 00:13:49,360
BREATHING IN,
313
00:13:49,400 --> 00:13:52,760
AND AS YOU EXHALE,
PULL THE BELLY INTO THE SPINE,
314
00:13:52,800 --> 00:13:54,640
SENDING THE ARMS FORWARD.
315
00:13:54,680 --> 00:13:56,680
NOW, WE'RE STILL BALANCING.
316
00:13:56,720 --> 00:13:58,800
INHALE. LIFT YOUR RIGHT LEG.
317
00:13:58,840 --> 00:14:00,600
THE RIGHT HAND
TAKES A HOLD OF THE FOOT
318
00:14:00,640 --> 00:14:01,680
AS YOU EXHALE.
319
00:14:01,720 --> 00:14:03,120
EXTEND.
320
00:14:03,160 --> 00:14:05,360
BEND YOUR STANDING LEG,
BREATHING IN.
321
00:14:05,400 --> 00:14:08,160
BREATHING OUT,
STRAIGHTEN THE STANDING LEG.
322
00:14:08,200 --> 00:14:09,880
TRY ONCE AGAIN.
323
00:14:09,920 --> 00:14:11,280
FOR AN EXTRA CHALLENGE,
324
00:14:11,320 --> 00:14:13,760
TURN YOUR FOCUS
TO THE OPPOSITE SIDE.
325
00:14:13,800 --> 00:14:16,040
STAY AND BREATHE.
326
00:14:18,960 --> 00:14:20,960
GOOD, AND RELEASE.
327
00:14:21,000 --> 00:14:22,880
TAKE A DEEP BREATH IN.
328
00:14:22,920 --> 00:14:25,240
AS THE FOOT COMES DOWN,
LIFT YOUR CHEST,
329
00:14:25,280 --> 00:14:28,040
AND EXHALE TO NAMASTE.
330
00:14:28,080 --> 00:14:29,680
WE'LL TRY THE OTHER SIDE.
331
00:14:29,720 --> 00:14:33,080
FIRST, EARTH-RAIN.
332
00:14:33,120 --> 00:14:34,600
RELEASE.
333
00:14:34,640 --> 00:14:36,240
AGAIN.
334
00:14:36,280 --> 00:14:38,200
DEEP BREATH IN.
335
00:14:38,240 --> 00:14:42,840
SOFTEN, AND DRAW THE HANDS
ALL THE WAY TO THE HEART,
336
00:14:42,880 --> 00:14:44,240
AND LET'S GO.
337
00:14:44,280 --> 00:14:46,720
INHALE, TAP AND LOOK UP.
338
00:14:46,760 --> 00:14:49,200
EXHALE, FOLDING FORWARD.
339
00:14:49,240 --> 00:14:52,080
BREATHING IN THROUGH FLAT BACK,
340
00:14:52,120 --> 00:14:56,040
INTO THE POWERFUL SQUATTING POSE
AS YOU EXHALE.
341
00:14:56,080 --> 00:14:57,640
NOW PUSH OFF.
342
00:14:57,680 --> 00:14:59,720
INHALE TO A CHEST LIFT,
343
00:14:59,760 --> 00:15:02,480
AND YOUR LEFT FOOT COMES IN
FOR TREE POSE.
344
00:15:02,520 --> 00:15:05,480
PLACE THE FOOT ON THE THIGH.
345
00:15:05,520 --> 00:15:09,320
EXHALE THE ARMS UP.
346
00:15:09,360 --> 00:15:10,920
INHALE.
347
00:15:10,960 --> 00:15:14,120
DRAW THE HANDS DOWN AND BACK
AS YOUR LEG REACHES BACK,
348
00:15:14,160 --> 00:15:17,160
AND EXHALE THE ARMS FORWARD.
349
00:15:17,200 --> 00:15:18,560
GOOD.
350
00:15:18,600 --> 00:15:20,200
NOW LIFT EVERYTHING UP,
351
00:15:20,240 --> 00:15:22,360
AND TAKE A HOLD OF THAT LEFT TOE
IF YOU CAN,
352
00:15:22,400 --> 00:15:25,040
AND EXTEND THE LEG
OUT TO THE SIDE.
353
00:15:25,080 --> 00:15:28,240
BEND YOUR STANDING LEG
AS YOU BREATHE IN.
354
00:15:28,280 --> 00:15:31,600
STRAIGHTEN THE STANDING LEG
AS YOU BREATHE OUT.
355
00:15:31,640 --> 00:15:33,280
TRY ONE MORE TIME.
356
00:15:33,320 --> 00:15:35,920
THE ATTEMPT
IS TO GET THE HIPS SQUARE,
357
00:15:35,960 --> 00:15:38,040
THE HIP BONES
LIKE TWO HEADLIGHTS
358
00:15:38,080 --> 00:15:40,400
SHINING STRAIGHT OUT IN FRONT.
359
00:15:40,440 --> 00:15:42,800
STAY AND BREATHE.
360
00:15:45,560 --> 00:15:47,160
GOOD, AND RELEASE.
361
00:15:47,200 --> 00:15:50,200
THE FOOT COMES DOWN,
CHEST LIFT,
362
00:15:50,240 --> 00:15:52,240
AND EXHALE TO NAMASTE.
363
00:15:52,280 --> 00:15:54,560
EARTH-RAIN.
364
00:15:54,600 --> 00:15:56,720
INHALE UP.
365
00:15:56,760 --> 00:15:59,320
RELAX THE WHOLE BODY NOW.
366
00:15:59,360 --> 00:16:02,800
IT'S IMPORTANT TO REST
BETWEEN THE FLOWS.
367
00:16:05,240 --> 00:16:08,040
LET'S TRY THE WHOLE THING,
FLOWING RIGHT THROUGH NOW.
368
00:16:08,080 --> 00:16:10,840
BREATHING IN,
369
00:16:10,880 --> 00:16:13,640
FOLDING FORWARD,
370
00:16:13,680 --> 00:16:17,560
BENDING THE KNEES,
FINDING A FLAT BACK.
371
00:16:17,600 --> 00:16:20,400
POWERFUL SQUATTING POSE.
372
00:16:20,440 --> 00:16:23,640
BREATHING IN, CHEST LIFT.
373
00:16:23,680 --> 00:16:27,920
BREATHING OUT,
RIGHT SIDE FOR TREE POSE.
374
00:16:27,960 --> 00:16:31,360
INHALE.
375
00:16:31,400 --> 00:16:33,280
EXHALE THE ARMS UP.
376
00:16:33,320 --> 00:16:36,160
NOW PREPARE FOR WARRIOR THREE.
377
00:16:36,200 --> 00:16:38,680
THE ARMS REACH BACK.
378
00:16:38,720 --> 00:16:44,000
EXHALE THE ARMS FORWARD
INTO WARRIOR THREE.
379
00:16:44,040 --> 00:16:47,000
INHALE,
PREPARING FOR YOUR BALANCE.
380
00:16:47,040 --> 00:16:48,600
EXHALE.
381
00:16:48,640 --> 00:16:50,400
LEG OUT TO THE SIDE.
382
00:16:50,440 --> 00:16:53,280
INHALE, CHEST LIFT,
383
00:16:53,320 --> 00:16:56,200
AND EXHALE, HANDS TO THE HEART.
384
00:16:56,240 --> 00:16:58,400
ONE LINK ONLY.
385
00:16:58,440 --> 00:17:00,600
SUPER CHALLENGING.
386
00:17:00,640 --> 00:17:03,400
WE'RE GOING TO GO
RIGHT AWAY NOW.
387
00:17:03,440 --> 00:17:06,960
INHALE.
388
00:17:07,000 --> 00:17:10,320
A LONG, SLOW EXHALE.
FORWARD FOLD.
389
00:17:10,360 --> 00:17:13,880
INHALE. REACH THE CHEST UP,
390
00:17:13,920 --> 00:17:16,720
AND CONTINUE
WITH THE ARMS REACHING BACK.
391
00:17:16,760 --> 00:17:19,400
PUSH YOUR FEET DOWN NOW,
CHEST LIFT,
392
00:17:19,440 --> 00:17:22,400
AND LEFT SIDE FOR TREE POSE.
393
00:17:24,960 --> 00:17:27,400
FOOT PLACEMENT,
394
00:17:27,440 --> 00:17:30,360
AND NOW THE ARMS. EXHALE.
395
00:17:30,400 --> 00:17:32,160
GOOD.
396
00:17:32,200 --> 00:17:34,960
NOW CUTTING BACK
WITH THE ARMS AND THE LEG,
397
00:17:35,000 --> 00:17:37,080
AND REACHING FORWARD
WITH THE ARMS,
398
00:17:37,120 --> 00:17:38,760
EXHALE.
399
00:17:38,800 --> 00:17:40,520
INHALE.
400
00:17:40,560 --> 00:17:43,280
TAKE A HOLD OF THE LEFT TOE,
401
00:17:43,320 --> 00:17:44,280
AND EXHALE.
402
00:17:44,320 --> 00:17:46,120
EXTEND THROUGH THE HEEL.
403
00:17:46,160 --> 00:17:48,720
BREATHE IN, LIFT,
404
00:17:48,760 --> 00:17:50,400
AND BREATHE OUT.
405
00:17:50,440 --> 00:17:52,360
CIRCLE THE HANDS TO THE HEART.
406
00:17:52,400 --> 00:17:54,040
GOOD.
407
00:17:54,080 --> 00:17:58,120
ONE EARTH-RAIN LINK,
AND WE'LL CLOSE.
408
00:18:00,680 --> 00:18:02,760
NAMASTE.
409
00:18:05,160 --> 00:18:06,520
WHEN WE COME BACK,
410
00:18:06,560 --> 00:18:08,360
WE'LL DO
RELAXATION AND SAVASANA.
411
00:18:08,400 --> 00:18:10,120
YOU CAN
START YOUR RELAXATION NOW
412
00:18:10,160 --> 00:18:12,120
BY WATCHING YOUR BREATH,
413
00:18:12,160 --> 00:18:15,480
CALMING THE BREATH.
414
00:18:21,720 --> 00:18:23,040
RELAXING ON YOUR BACK
415
00:18:23,080 --> 00:18:25,320
WITH THE FEET APART
AND THE KNEES TOGETHER
416
00:18:25,360 --> 00:18:27,880
AND THE ARMS
WRAPPED ACROSS THE CHEST.
417
00:18:27,920 --> 00:18:31,120
RELEASE THE ARMS
WITH AN EXHALE BREATH
418
00:18:31,160 --> 00:18:33,480
AND SEPARATE THE KNEES.
419
00:18:33,520 --> 00:18:35,160
BREATHING IN,
420
00:18:35,200 --> 00:18:38,120
PRESS YOUR TAILBONE DOWN
AND LIFT YOUR BELLY,
421
00:18:38,160 --> 00:18:39,880
AND AS YOU BREATHE OUT,
422
00:18:39,920 --> 00:18:42,840
PRESS THE BELLY DOWN
AND FLATTEN THE BACK.
423
00:18:42,880 --> 00:18:45,040
NOW LIFT YOUR HIPS UP,
424
00:18:45,080 --> 00:18:47,440
PUSHING THE FEET
DOWN INTO THE FLOOR.
425
00:18:47,480 --> 00:18:49,560
INHALE...
426
00:18:49,600 --> 00:18:53,000
AND WITH AN EXHALE BREATH,
COME ROLLING DOWN.
427
00:18:53,040 --> 00:18:54,960
AGAIN.
428
00:18:55,000 --> 00:18:57,640
TAILBONE INTO THE FLOOR
AS THE BELLY LIFTS.
429
00:18:57,680 --> 00:19:02,160
BELLY INTO THE FLOOR
AS THE TAILBONE TUCKS.
430
00:19:02,200 --> 00:19:06,000
INHALE, LIFT THE HIPS,
431
00:19:06,040 --> 00:19:08,840
AND EXHALE, ROLLING DOWN.
432
00:19:08,880 --> 00:19:10,360
LAST TIME.
433
00:19:10,400 --> 00:19:13,960
BREATHING IN...
434
00:19:14,000 --> 00:19:15,640
AND OUT.
435
00:19:17,800 --> 00:19:20,200
INHALE UP,
436
00:19:20,240 --> 00:19:22,040
AND EXHALE.
437
00:19:22,080 --> 00:19:24,480
THIS TIME,
WE'LL STAY IN BRIDGE POSE.
438
00:19:24,520 --> 00:19:26,520
TUCK THE SHOULDER BLADES
TOGETHER
439
00:19:26,560 --> 00:19:29,280
WITH THE HANDS INTERLACED.
440
00:19:29,320 --> 00:19:31,680
RELAX YOUR NECK.
441
00:19:31,720 --> 00:19:33,680
GOOD.
442
00:19:33,720 --> 00:19:34,840
NOW RELEASE THE HANDS
443
00:19:34,880 --> 00:19:37,400
AND SEPARATE
THE SHOULDER BLADES
444
00:19:37,440 --> 00:19:40,400
AND COME DOWN
ONE VERTEBRA AT A TIME.
445
00:19:40,440 --> 00:19:42,040
GOOD.
446
00:19:42,080 --> 00:19:44,160
SUPINE BUTTERFLY,
447
00:19:44,200 --> 00:19:48,080
OPENING THE KNEES,
HANDS ON THE BELLY,
448
00:19:48,120 --> 00:19:50,720
RELAX THE LEGS,
449
00:19:50,760 --> 00:19:55,200
AND CHANGE, KNEES TO CHEST NOW.
450
00:19:55,240 --> 00:19:58,240
HUG THE KNEES DOWN
AS YOU MAKE THE TAILBONE HEAVY,
451
00:19:58,280 --> 00:20:00,240
DROPPING.
452
00:20:00,280 --> 00:20:03,520
RIGHT LEG HAMSTRING STRETCH.
453
00:20:03,560 --> 00:20:05,520
EXTEND THE RIGHT LEG.
454
00:20:05,560 --> 00:20:08,640
USE THE BREATH TO REACH.
455
00:20:08,680 --> 00:20:11,800
NOW LIFT YOUR HEAD UP
AND PULL THE LEG IN.
456
00:20:11,840 --> 00:20:14,920
LEAVE THE RIGHT LEG WHERE IT IS.
457
00:20:14,960 --> 00:20:17,320
EXTEND THE OPPOSITE LEG
TO THE FLOOR.
458
00:20:17,360 --> 00:20:19,160
RELAX YOUR NECK.
459
00:20:19,200 --> 00:20:21,600
BREATHE...
460
00:20:23,880 --> 00:20:25,680
AND RELEASE.
461
00:20:25,720 --> 00:20:27,920
KNEE-DOWN TWIST.
462
00:20:27,960 --> 00:20:31,560
FOLD THE KNEE OVER THE BODY
AND STRETCH OUT YOUR BACK.
463
00:20:31,600 --> 00:20:33,880
NOW RETURN,
464
00:20:33,920 --> 00:20:36,400
THE RIGHT ANKLE
ON THE LEFT KNEE
465
00:20:36,440 --> 00:20:39,160
AND THE RIGHT HAND
BETWEEN THE LEGS.
466
00:20:39,200 --> 00:20:43,160
INTERLACE THE FINGERS
AND PULL THE KNEES DOWN GENTLY.
467
00:20:43,200 --> 00:20:45,080
BREATHE...
468
00:20:48,960 --> 00:20:50,400
AND CHANGE.
469
00:20:50,440 --> 00:20:52,840
LEFT LEG HAMSTRING STRETCH NOW.
470
00:20:55,320 --> 00:20:59,280
KEEP DROPPING YOUR TAILBONE
AS YOU REACH UP WITH THE HEEL.
471
00:20:59,320 --> 00:21:01,840
LIFT THE HEAD,
472
00:21:01,880 --> 00:21:04,760
AND PULL THE LEG IN SLIGHTLY.
473
00:21:04,800 --> 00:21:06,400
GOOD.
474
00:21:06,440 --> 00:21:07,960
NOW RELAX THE NECK
475
00:21:08,000 --> 00:21:10,040
AND EXTEND
THE OPPOSITE LEG DOWN.
476
00:21:10,080 --> 00:21:12,960
STAY FOR A BREATH...
477
00:21:16,240 --> 00:21:18,000
AND CHANGE.
478
00:21:18,040 --> 00:21:20,040
KNEE-DOWN TWIST.
479
00:21:20,080 --> 00:21:22,520
OPENING.
480
00:21:22,560 --> 00:21:25,280
FINDING SPACE.
481
00:21:25,320 --> 00:21:28,120
CHANGE ONTO YOUR BACK.
482
00:21:28,160 --> 00:21:32,240
LEFT ANKLE ON THE RIGHT KNEE,
THE LEFT HAND BETWEEN THE LEGS,
483
00:21:32,280 --> 00:21:35,920
MEETING THE RIGHT HAND,
TO PULL IN...
484
00:21:40,040 --> 00:21:42,120
AND RELEASE.
485
00:21:42,160 --> 00:21:46,880
SLIDE THE LEGS OUT
AND LET THE FEET FALL OPEN.
486
00:21:46,920 --> 00:21:49,240
TURN THE PALMS UP,
487
00:21:49,280 --> 00:21:53,000
AND RELAX THE NECK.
488
00:21:55,360 --> 00:21:58,040
DROPPING DOWN.
489
00:21:58,080 --> 00:22:00,480
LETTING GO.
490
00:22:00,520 --> 00:22:02,880
FEELING THE BONES
AND THE MUSCLES,
491
00:22:02,920 --> 00:22:04,640
AND EVEN THE SKIN,
492
00:22:04,680 --> 00:22:07,800
SOFTENING.
493
00:22:10,640 --> 00:22:14,360
ANY TENSION IN THE BODY
DRAINS DOWN,
494
00:22:14,400 --> 00:22:16,760
OUT OF THE BODY,
495
00:22:16,800 --> 00:22:18,760
INTO THE EARTH...
496
00:22:23,600 --> 00:22:26,120
AND ONE DEEP BREATH
WAKES YOU UP.
497
00:22:26,160 --> 00:22:28,040
RUB THE HANDS TOGETHER BRISKLY,
498
00:22:28,080 --> 00:22:30,360
AND BRING THE HANDS
OVER THE EYES,
499
00:22:30,400 --> 00:22:35,680
AND WASH THE FACE...
500
00:22:35,720 --> 00:22:37,440
AND COME BACK TO SIT,
501
00:22:37,480 --> 00:22:41,040
THE CHEST HIGH
AND THE SHOULDERS LOW,
502
00:22:41,080 --> 00:22:42,080
THE HANDS
503
00:22:42,120 --> 00:22:44,760
IN ANY MEDITATION MUDRA
THAT YOU KNOW.
504
00:22:44,800 --> 00:22:47,040
FEEL THE BODY BRIGHT, ALERT,
505
00:22:47,080 --> 00:22:50,040
THE EYES SPARKLING,
THE EARS OPEN,
506
00:22:50,080 --> 00:22:52,000
YET COMPLETELY CALM,
507
00:22:52,040 --> 00:22:55,080
LISTENING.
508
00:22:55,120 --> 00:23:01,360
WE'LL CLOSE HERE NOW
WITH A BOW.
509
00:23:01,400 --> 00:23:04,720
NAMASTE.
510
00:23:04,760 --> 00:23:08,400
AS IF TO GIVE UP
COMPETING WITH YOURSELF,
511
00:23:08,440 --> 00:23:12,000
AND SIMPLY SEE THE HONESTY
IN YOUR EFFORT.
33242
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