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1
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IN NAMASTE YOGA,
2
00:00:09,931 --> 00:00:12,379
WE LEARN A MOVEMENT PHRASE
OF YOGA POSES
3
00:00:12,413 --> 00:00:15,448
WOVEN TOGETHER WITH BREATH.
4
00:00:15,482 --> 00:00:17,551
THE KEY
IS ALLOWING THE BODY
5
00:00:17,586 --> 00:00:21,448
TO EXPERIENCE
MOVING IN AND THROUGH POSES,
6
00:00:21,482 --> 00:00:23,551
TRUSTING IN YOUR BREATH.
7
00:00:23,586 --> 00:00:26,000
IF YOU FIND A POSE
TOO CHALLENGING,
8
00:00:26,034 --> 00:00:30,241
TAKE A MOMENT,
AND THEN MEET US BACK IN CENTRE,
9
00:00:30,275 --> 00:00:33,482
WHERE WE RETURN AGAIN AND AGAIN
10
00:00:33,517 --> 00:00:36,241
TO OUR BREATH-BODY LINKS,
11
00:00:36,275 --> 00:00:40,000
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,034 --> 00:00:41,896
LET'S BEGIN WITH A WARM-UP,
13
00:00:41,931 --> 00:00:45,344
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:45,379 --> 00:00:47,931
AWAKENING WITH BREATH.
15
00:00:59,724 --> 00:01:02,344
LET'S BEGIN OUR WARM-UP
SITTING CROSS-LEGGED,
16
00:01:02,379 --> 00:01:05,034
DROPPING THE SHOULDERS,
LIFTING THE CHEST,
17
00:01:05,068 --> 00:01:07,931
FEELING THE WHOLE BODY
BREATHING.
18
00:01:07,965 --> 00:01:10,137
INHALE,
TWISTING THE LEFT HAND ACROSS,
19
00:01:10,172 --> 00:01:11,655
RIGHT HAND BEHIND,
20
00:01:11,689 --> 00:01:14,827
EXHALING
DEEPENING INTO THE TWIST.
21
00:01:14,862 --> 00:01:16,137
NOW LEAVE THE LEFT HAND
WHERE IT IS
22
00:01:16,172 --> 00:01:17,689
AND SIDE BEND.
23
00:01:17,724 --> 00:01:22,034
LIFT THE RIGHT ARM, EXHALE,
DEEPEN INTO YOUR SIDE BEND.
24
00:01:22,068 --> 00:01:23,862
GOOD. CHANGE. OTHER SIDE.
25
00:01:23,896 --> 00:01:27,068
THE RIGHT HAND COMES ACROSS,
LEFT HAND BEHIND.
26
00:01:27,103 --> 00:01:29,896
EXHALE. DEEPEN INTO THE TWIST.
27
00:01:29,931 --> 00:01:31,965
THE RIGHT HAND
STAYS WHERE IT IS,
28
00:01:32,000 --> 00:01:35,482
THE LEFT ARM HIGH NOW
FOR YOUR SIDE BEND.
29
00:01:35,517 --> 00:01:37,758
AND AGAIN.
30
00:01:37,793 --> 00:01:41,034
BREATHING AND TWISTING
AND BREATHING OUT,
31
00:01:41,068 --> 00:01:44,724
DEEPENING INTO THE TWIST.
32
00:01:44,758 --> 00:01:47,275
WITH THE INSIDE, BENDING,
33
00:01:47,310 --> 00:01:51,862
REALLY REACHING UP AS YOU EXHALE
INTO YOUR SIDE BEND.
34
00:01:51,896 --> 00:01:53,827
GOOD. ONE LAST TIME TO TWIST.
35
00:01:53,862 --> 00:01:56,068
INHALE. TURN.
36
00:01:56,103 --> 00:01:58,551
EXHALE. PULL THE SPINE
INTO THE BELLY.
37
00:01:58,586 --> 00:02:01,551
TWIST A LITTLE DEEPER.
38
00:02:01,586 --> 00:02:06,000
NOW BREATHE IN AND LIFT THE ARM
AND EXHALE, SIDE BEND.
39
00:02:08,172 --> 00:02:09,724
BREATHING IN TO CENTRE,
40
00:02:09,758 --> 00:02:13,551
AND WE'LL PREPARE FOR BOAT POSE,
LIFTING YOUR KNEES.
41
00:02:13,586 --> 00:02:18,241
LIFT THE CHEST
AS YOU LIFT YOUR LEGS.
42
00:02:18,275 --> 00:02:21,000
PULL THE SHOULDERS DOWN.
43
00:02:21,034 --> 00:02:28,965
RELEASE OUT OF THE POSE,
CROSS-LEGGED, THEN FORWARD FOLD.
44
00:02:29,000 --> 00:02:31,896
COME BACK TO CENTRE
AS YOU BREATHE IN
45
00:02:31,931 --> 00:02:33,310
AND PREPARE FOR CAT ROLLING
46
00:02:33,344 --> 00:02:36,379
BY COMING
ONTO YOUR HANDS AND KNEES.
47
00:02:36,413 --> 00:02:38,172
INHALE.
48
00:02:38,206 --> 00:02:41,241
LIFT THE TAIL, LIFT THE HEAD,
AND EXHALE.
49
00:02:41,275 --> 00:02:42,793
TUCK THE TAIL UNDER.
50
00:02:42,827 --> 00:02:44,241
LIFT YOUR BACK HIGH
AS YOU DROP THE HEAD
51
00:02:44,275 --> 00:02:45,965
AND LOOK BETWEEN THE LEGS.
52
00:02:46,000 --> 00:02:49,724
AGAIN, BREATHING IN...
53
00:02:49,758 --> 00:02:51,965
AND BREATHING OUT.
54
00:02:52,000 --> 00:02:54,344
AGAIN, CAT LIFT,
LIFTING THE TAIL,
55
00:02:54,379 --> 00:02:57,172
SHOULDERS BACK
AS THE HEAD DRAWS UP,
56
00:02:57,206 --> 00:02:59,275
AND TUCKING THE TAIL
AND PRESSING THE PALMS DOWN
57
00:02:59,310 --> 00:03:01,413
AS YOU LOOK BETWEEN THE LEGS.
58
00:03:01,448 --> 00:03:03,620
STAY IN CAT POSE NOW
AND BREATHE,
59
00:03:03,655 --> 00:03:05,689
PULLING THE BELLY UP,
60
00:03:05,724 --> 00:03:08,000
LETTING THE HEAD HANG DOWN.
61
00:03:10,586 --> 00:03:12,172
AND BRING THE SEAT DOWN
TO THE HEELS,
62
00:03:12,206 --> 00:03:15,965
EXTENDING THE ARMS FORWARD
TO COME ONTO YOUR FOREARMS.
63
00:03:16,000 --> 00:03:16,862
INHALE.
64
00:03:16,896 --> 00:03:18,965
CAT LIFT ON THE FOREARMS.
65
00:03:19,000 --> 00:03:22,034
EXHALE TO CAT ON THE FOREARMS.
66
00:03:22,068 --> 00:03:23,137
FEEL THE BODY,
67
00:03:23,172 --> 00:03:24,310
THE DIFFERENT SHAPE
OF THE BACK NOW
68
00:03:24,344 --> 00:03:26,724
AS YOU BREATHE IN TO CAT LIFT.
69
00:03:26,758 --> 00:03:28,931
AND BREATHE OUT TO CAT POSE.
70
00:03:28,965 --> 00:03:30,034
GOOD.
71
00:03:30,068 --> 00:03:32,241
ONE MORE TIME TO CAT LIFT,
72
00:03:32,275 --> 00:03:33,482
AND NOW
BRING YOUR HANDS TOGETHER
73
00:03:33,517 --> 00:03:34,586
AND INTERLACE
74
00:03:34,620 --> 00:03:36,586
AND REST WITH HEAD DOWN.
75
00:03:36,620 --> 00:03:41,034
KEEP YOUR TAILBONE HIGH
AND THE BELLY LOW.
76
00:03:41,068 --> 00:03:43,413
COME BACK TO PARALLEL ARMS,
77
00:03:43,448 --> 00:03:46,344
AND NOW RELAX
IN EXTENDED CHILD'S POSE.
78
00:03:46,379 --> 00:03:47,620
FEEL THE BODY.
79
00:03:47,655 --> 00:03:49,724
RELAX THE BODY.
80
00:03:49,758 --> 00:03:50,827
CAT SERIES TWO.
81
00:03:50,862 --> 00:03:52,206
HERE WE GO.
82
00:03:52,241 --> 00:03:55,103
INHALE. CAT TO CAT LIFT.
83
00:03:55,137 --> 00:03:58,827
TUCK THE TOES UNDER
AND EXHALE TO DOWN-FACED DOG.
84
00:03:58,862 --> 00:04:00,724
AGAIN, LIFT THE HEELS.
85
00:04:00,758 --> 00:04:03,068
CAT TO CAT LIFT.
86
00:04:03,103 --> 00:04:05,068
TUCK THE TOES WITH THE TAIL.
87
00:04:05,103 --> 00:04:06,827
GO TO DOWN DOG.
88
00:04:06,862 --> 00:04:07,827
LAST TIME.
89
00:04:07,862 --> 00:04:09,344
MOVE THE WEIGHT FORWARD.
90
00:04:09,379 --> 00:04:13,000
CAT TO CAT LIFT,
AND EXHALE, DOWN DOG.
91
00:04:13,034 --> 00:04:14,551
WE'LL STAY AND BREATHE.
92
00:04:18,068 --> 00:04:20,413
AND RELEASE DOWN ONTO THE FLOOR,
93
00:04:20,448 --> 00:04:23,931
UNCURLING THE TOES,
FOREHEAD DOWN.
94
00:04:23,965 --> 00:04:26,758
ROLLING UP INTO HERO'S POSE.
95
00:04:26,793 --> 00:04:29,862
SHOULDERS DOWN
WITH THE CHEST NICE AND HIGH.
96
00:04:29,896 --> 00:04:31,034
INHALE.
97
00:04:31,068 --> 00:04:33,034
BRING YOUR HANDS BACK BEHIND
AND CLASP.
98
00:04:33,068 --> 00:04:34,517
EXHALE. LIFT THE CHEST.
99
00:04:34,551 --> 00:04:36,931
LIFT THE ARMS.
100
00:04:36,965 --> 00:04:38,172
BREATHING IN,
101
00:04:38,206 --> 00:04:39,275
BRING THE FOREHEAD
DOWN TO THE FLOOR
102
00:04:39,310 --> 00:04:40,862
AND ROLL ONTO
THE TOP OF THE HEAD
103
00:04:40,896 --> 00:04:43,275
AS YOU LIFT YOUR TAIL.
104
00:04:43,310 --> 00:04:46,241
STAY IN YOGA MUDRA POSE.
105
00:04:46,275 --> 00:04:48,275
GOOD.
106
00:04:48,310 --> 00:04:52,517
NOW RELEASE THE ARMS DOWN
AND ROLL UP INTO HERO'S POSE.
107
00:04:52,551 --> 00:04:54,068
AND ONE HERO ROLL.
108
00:04:54,103 --> 00:04:56,206
EXHALE DOWN.
109
00:04:56,241 --> 00:04:59,758
TUCK YOUR CHIN AND ROLL UP
WITH AN INHALE BREATH.
110
00:04:59,793 --> 00:05:03,482
LET'S CLOSE OUR WARM-UP NOW
WITH A BOW.
111
00:05:03,517 --> 00:05:05,000
NAMASTE.
112
00:05:20,551 --> 00:05:23,896
OUR BREATH-BODY LINK
IS CALLED HEART OPENING.
113
00:05:23,931 --> 00:05:26,000
WE'LL RETURN
TO HEART OPENING LINK
114
00:05:26,034 --> 00:05:28,448
EVERY TIME WE LEARN
A NEW POSTURE.
115
00:05:28,482 --> 00:05:31,034
INHALE. OPEN.
116
00:05:31,068 --> 00:05:33,137
EXHALE. CLOSE.
117
00:05:33,172 --> 00:05:34,724
ONE MORE TIME.
118
00:05:34,758 --> 00:05:38,310
BREATHING IN,
OPEN THE HEART CENTRE.
119
00:05:38,344 --> 00:05:41,655
AND BREATHING OUT,
PULL THE BELLY IN.
120
00:05:41,689 --> 00:05:43,103
GOOD.
121
00:05:43,137 --> 00:05:46,103
NOW TURN THE RIGHT FOOT OUT
AND PUSH THE LEFT HEEL BACK,
122
00:05:46,137 --> 00:05:49,344
AND COME IN TO WARRIOR TWO.
123
00:05:49,379 --> 00:05:51,034
BREATHE IN, STRAIGHTEN THE LEG,
124
00:05:51,068 --> 00:05:54,413
AND LOOK FORWARD,
AND WE'LL TRY AGAIN.
125
00:05:54,448 --> 00:05:58,137
AS YOU BEND THE KNEE,
KEEP THE LEFT LEG VERY STRAIGHT.
126
00:05:58,172 --> 00:05:59,965
TRY AGAIN.
127
00:06:00,000 --> 00:06:02,206
BREATHING IN, FACE FORWARD,
128
00:06:02,241 --> 00:06:04,206
AND AS YOU BREATHE OUT,
TURN THE HEAD
129
00:06:04,241 --> 00:06:08,103
AND SINK IN TO WARRIOR TWO
TO STAY AND BREATHE.
130
00:06:08,137 --> 00:06:09,655
LIFT THE CHEST.
131
00:06:09,689 --> 00:06:11,689
LIFT THE BACK OF THE SKULL
132
00:06:11,724 --> 00:06:14,827
AND PRESS DOWN WITH YOUR FEET.
133
00:06:14,862 --> 00:06:16,827
VERY NICE. RETURN TO CENTRE.
134
00:06:16,862 --> 00:06:18,517
INHALE. UP.
135
00:06:18,551 --> 00:06:21,862
AND EXHALE TO NAMASTE.
136
00:06:21,896 --> 00:06:24,034
HEART OPENING LINK--
137
00:06:24,068 --> 00:06:25,862
BREATHING IN...
138
00:06:27,862 --> 00:06:30,103
BREATHING OUT.
139
00:06:30,137 --> 00:06:35,724
THIS IS A RESTING BREATH,
SO REALLY REST.
140
00:06:35,758 --> 00:06:37,862
AND HERE WE GO TO THE LEFT.
141
00:06:37,896 --> 00:06:39,965
BREATHING IN,
TURN THE LEFT FOOT OUT,
142
00:06:40,000 --> 00:06:42,275
AND THE RIGHT HEEL PUSHES BACK.
143
00:06:42,310 --> 00:06:45,862
AS YOU EXHALE, BEND THE KNEE
TO WARRIOR TWO.
144
00:06:45,896 --> 00:06:47,310
INHALE.
145
00:06:47,344 --> 00:06:49,931
STRAIGHTEN THE LEG
AND LOOK FORWARD.
146
00:06:49,965 --> 00:06:51,068
NOW TRY AGAIN.
147
00:06:51,103 --> 00:06:52,793
OPEN THE KNEE AND TURN THE HEAD
148
00:06:52,827 --> 00:06:55,655
AS YOU SINK DOWN
INTO WARRIOR TWO.
149
00:06:55,689 --> 00:06:58,586
ONE LAST TRY.
150
00:06:58,620 --> 00:07:00,379
EXHALE INTO THE POSE.
151
00:07:00,413 --> 00:07:02,551
THIS TIME,
WE'LL STAY FOR A BREATH.
152
00:07:02,586 --> 00:07:04,758
INHALE...
153
00:07:04,793 --> 00:07:06,793
AND EXHALE.
154
00:07:06,827 --> 00:07:08,241
GOOD.
155
00:07:08,275 --> 00:07:10,379
NOW COME BACK TO CENTRE.
156
00:07:10,413 --> 00:07:13,689
BREATHING IN,
LIFT THE ARMS AND TOUCH.
157
00:07:13,724 --> 00:07:18,448
AND BREATHING OUT,
CIRCLE THE HANDS TO THE HEART.
158
00:07:18,482 --> 00:07:22,344
INHALE. HEART OPENING.
159
00:07:22,379 --> 00:07:25,482
EXHALE. PULL THE BELLY
INTO THE SPINE.
160
00:07:25,517 --> 00:07:26,655
ONE MORE.
161
00:07:26,689 --> 00:07:29,448
BREATHING IN...
162
00:07:29,482 --> 00:07:30,655
AND BREATHING OUT.
163
00:07:30,689 --> 00:07:32,965
WE'LL CONTINUE THE SEQUENCE.
164
00:07:33,000 --> 00:07:34,517
HERE WE GO TO THE RIGHT.
165
00:07:34,551 --> 00:07:36,034
INHALE.
166
00:07:36,068 --> 00:07:38,586
TURN THE RIGHT FOOT OUT,
THE LEFT HEEL BACK.
167
00:07:38,620 --> 00:07:40,862
EXHALE. WARRIOR TWO.
168
00:07:40,896 --> 00:07:43,275
INHALE TO LATERAL-ANGLE POSE,
169
00:07:43,310 --> 00:07:45,206
RIGHT ELBOW ON YOUR THIGH,
170
00:07:45,241 --> 00:07:48,379
AND THE LEFT ARM REACHING
IN A DIAGONAL.
171
00:07:48,413 --> 00:07:50,620
NOW BRING THE LEFT HAND BACK
BEHIND YOUR HEAD
172
00:07:50,655 --> 00:07:53,310
AND LIFT THE RIGHT ARM UP.
173
00:07:53,344 --> 00:07:55,965
ONCE AGAIN TO LATERAL-ANGLE,
174
00:07:56,000 --> 00:07:58,827
CARVING THROUGH THE SPACE
WITH YOUR ARMS.
175
00:07:58,862 --> 00:08:00,000
TRY AGAIN.
176
00:08:00,034 --> 00:08:02,620
BREATHING IN, REALLY REACH UP.
177
00:08:02,655 --> 00:08:04,965
AND NOW BRING THE RIGHT HAND
IN FRONT OF YOUR FOOT
178
00:08:05,000 --> 00:08:09,586
AND THE LEFT ARM
REACHING UP AND OVER.
179
00:08:09,620 --> 00:08:12,724
STAY AND BREATHE.
180
00:08:12,758 --> 00:08:15,413
GOOD. RETURN TO CENTRE.
181
00:08:15,448 --> 00:08:19,379
PUSH THE RIGHT FOOT DOWN
AND TURN IN AND EXHALE.
182
00:08:19,413 --> 00:08:22,620
NARROW THE STANCE FOR RESTING.
183
00:08:22,655 --> 00:08:26,068
AS YOU OPEN AND CLOSE,
FEEL A LIGHTNESS
184
00:08:26,103 --> 00:08:29,482
AT THE CENTRE OF YOUR BEING,
A FREEDOM THERE.
185
00:08:29,517 --> 00:08:33,137
ONE LAST TIME, BREATHING IN...
186
00:08:33,172 --> 00:08:35,517
AND BREATHING OUT.
187
00:08:35,551 --> 00:08:37,448
LET'S TRY THE LEFT SIDE.
188
00:08:37,482 --> 00:08:38,620
INHALE.
189
00:08:38,655 --> 00:08:40,862
TURN THE LEFT FOOT OUT,
THE RIGHT HEEL BACK,
190
00:08:40,896 --> 00:08:43,758
AND EXHALE TO WARRIOR TWO.
191
00:08:43,793 --> 00:08:46,482
NOW INHALE
TO LATERAL-ANGLE POSE,
192
00:08:46,517 --> 00:08:48,965
REACHING THE RIGHT ARM OVERHEAD.
193
00:08:49,000 --> 00:08:51,413
BRING THE RIGHT HAND
BACK BEHIND YOU
194
00:08:51,448 --> 00:08:56,413
AND LIFT THE LEFT ARM UP
AS YOU BREATHE IN.
195
00:08:56,448 --> 00:08:57,931
GOOD.
196
00:08:57,965 --> 00:09:02,206
AND A LITTLE MORE STRETCH
AS YOU REACH OVER.
197
00:09:02,241 --> 00:09:03,413
ONE MORE TRY.
198
00:09:03,448 --> 00:09:06,413
BREATHING IN, LIFT THE CHEST,
LIFT THE ARM,
199
00:09:06,448 --> 00:09:07,655
AND BREATHE OUT,
200
00:09:07,689 --> 00:09:09,172
LEFT HAND
IN FRONT OF THE FOOT THIS TIME
201
00:09:09,206 --> 00:09:11,689
IF YOU CAN.
202
00:09:11,724 --> 00:09:16,137
BREATHE.
203
00:09:16,172 --> 00:09:17,034
GOOD.
204
00:09:17,068 --> 00:09:18,931
AND RETURN TO CENTRE.
205
00:09:18,965 --> 00:09:20,344
DEEP INHALE BREATH.
206
00:09:20,379 --> 00:09:22,482
TOUCH THE PALMS.
207
00:09:22,517 --> 00:09:24,172
NARROW THE STANCE...
208
00:09:24,206 --> 00:09:25,827
AND REST.
209
00:09:25,862 --> 00:09:29,275
REST ON THE BREATH.
210
00:09:29,310 --> 00:09:32,655
ONE MORE LONG, COOLING BREATH.
211
00:09:32,689 --> 00:09:35,000
INHALE...
212
00:09:37,275 --> 00:09:39,758
EXHALE. CLOSE.
213
00:09:39,793 --> 00:09:41,379
LET'S ADD ON.
214
00:09:41,413 --> 00:09:44,034
INHALE. TURN THE RIGHT FOOT OUT.
215
00:09:44,068 --> 00:09:47,413
EXHALE TO WARRIOR TWO.
216
00:09:47,448 --> 00:09:49,103
INHALE TO LATERAL-ANGLE
217
00:09:49,137 --> 00:09:50,655
WITH THE RIGHT HAND
ALL THE WAY DOWN TO THE FLOOR
218
00:09:50,689 --> 00:09:52,482
IF YOU CAN.
219
00:09:52,517 --> 00:09:54,137
NOW EXALTED WARRIOR.
220
00:09:54,172 --> 00:09:57,344
LIFT YOUR RIGHT ARM AND LOOK UP.
221
00:09:57,379 --> 00:09:59,034
WE'LL LEARN THIS ONE.
222
00:09:59,068 --> 00:10:01,482
FIND THE VERTICAL
AS YOU BREATHE IN.
223
00:10:01,517 --> 00:10:04,103
AS YOU BREATHE OUT,
LEFT ARM TO THE THIGH,
224
00:10:04,137 --> 00:10:05,758
RIGHT ARM LIFT.
225
00:10:05,793 --> 00:10:07,172
TRY AGAIN.
226
00:10:07,206 --> 00:10:10,275
DROP YOUR SHOULDERS
AS YOU PARALLEL THE ARMS,
227
00:10:10,310 --> 00:10:13,379
AND LIFT THE CHEST
AND THE RIGHT ARM UP.
228
00:10:13,413 --> 00:10:18,931
STAY IN EXALTED WARRIOR
AND BREATHE.
229
00:10:18,965 --> 00:10:20,344
VERY NICE.
230
00:10:20,379 --> 00:10:23,931
AND CHANGE BACK TO CENTRE.
231
00:10:23,965 --> 00:10:26,862
REMEMBER TO NARROW THE STANCE
232
00:10:26,896 --> 00:10:29,241
SO THAT
YOU CAN REALLY REST THE LEGS
233
00:10:29,275 --> 00:10:30,586
AND THE HIPS.
234
00:10:30,620 --> 00:10:31,586
AS YOU BREATHE IN,
235
00:10:31,620 --> 00:10:34,413
FEEL YOUR TAILBONE
SLIGHTLY BACK.
236
00:10:34,448 --> 00:10:37,413
AS YOU BREATHE OUT,
DROP THE TAILBONE.
237
00:10:37,448 --> 00:10:42,758
STAY CALM AND GROUNDED
AS YOU BREATHE.
238
00:10:42,793 --> 00:10:44,689
HERE WE GO, LEFT SIDE.
239
00:10:44,724 --> 00:10:47,206
BREATHING IN,
TURN THE LEFT FOOT OUT,
240
00:10:47,241 --> 00:10:48,862
RIGHT HEEL BACK.
241
00:10:48,896 --> 00:10:51,172
EXHALE TO WARRIOR TWO.
242
00:10:51,206 --> 00:10:53,965
INHALE OVER TO LATERAL-ANGLE.
243
00:10:56,068 --> 00:10:59,482
AND AS YOU BREATHE OUT,
EXALTED WARRIOR.
244
00:10:59,517 --> 00:11:01,689
DEEPEN. INHALE.
245
00:11:01,724 --> 00:11:04,517
FIND THE VERTICAL.
246
00:11:04,551 --> 00:11:07,724
BREATHING OUT, LIFT THE CHEST
AND REACH BACK.
247
00:11:07,758 --> 00:11:09,137
TRY AGAIN.
248
00:11:09,172 --> 00:11:11,896
BREATHING IN, SHOULDERS DOWN.
249
00:11:11,931 --> 00:11:13,068
BREATHING OUT,
250
00:11:13,103 --> 00:11:15,862
DROP YOUR TAILBONE
AS YOU LIFT THE CHEST.
251
00:11:15,896 --> 00:11:18,206
JUST STAY AND BREATHE.
252
00:11:18,241 --> 00:11:20,931
THIS IS EXALTED WARRIOR.
253
00:11:20,965 --> 00:11:23,172
GOOD. AND CHANGE.
254
00:11:23,206 --> 00:11:26,034
BREATHE IN. COME BACK TO CENTRE.
255
00:11:26,068 --> 00:11:28,827
LIFT AND TOUCH AND EXHALE.
256
00:11:28,862 --> 00:11:31,068
NAMASTE.
257
00:11:31,103 --> 00:11:33,275
WE REST ON A BREATH.
258
00:11:33,310 --> 00:11:35,724
INHALE...
259
00:11:35,758 --> 00:11:39,448
EXHALE.
260
00:11:39,482 --> 00:11:40,724
GOOD.
261
00:11:40,758 --> 00:11:43,965
ONE MORE RESTING BREATH
AND WE'LL CONTINUE THE SEQUENCE,
262
00:11:44,000 --> 00:11:45,827
ADDING ANOTHER POSE.
263
00:11:45,862 --> 00:11:47,206
HERE WE GO.
264
00:11:47,241 --> 00:11:48,448
INHALE.
265
00:11:48,482 --> 00:11:51,724
TURN YOUR RIGHT FOOT OUT,
LEFT HEEL BACK.
266
00:11:51,758 --> 00:11:54,172
EXHALE. WARRIOR TWO.
267
00:11:54,206 --> 00:11:55,379
INHALE.
268
00:11:55,413 --> 00:11:57,275
BRING THE RIGHT HAND
DOWN TO THE FOOT
269
00:11:57,310 --> 00:11:59,827
AND THE LEFT ARM OVERHEAD.
270
00:11:59,862 --> 00:12:03,655
EXHALE TO EXALTED WARRIOR,
REACHING UP.
271
00:12:03,689 --> 00:12:05,344
GOOD. NOW TO TRIANGLE.
272
00:12:05,379 --> 00:12:07,137
STRAIGHTEN YOUR LEGS FIRST
273
00:12:07,172 --> 00:12:09,413
AND REACH THE ARMS WAY OUT
TO THE RIGHT
274
00:12:09,448 --> 00:12:10,758
AND THEN
THE ARMS INTO VERTICAL
275
00:12:10,793 --> 00:12:12,931
FOR TRIANGLE.
276
00:12:12,965 --> 00:12:13,862
BEND THE KNEE.
277
00:12:13,896 --> 00:12:15,689
LOOK FORWARD.
278
00:12:15,724 --> 00:12:16,862
AS YOU STRAIGHTEN THE LEG,
279
00:12:16,896 --> 00:12:19,068
TRY TO LIFT THE KNEECAP
UP THE LEG.
280
00:12:19,103 --> 00:12:20,689
TRY AGAIN.
281
00:12:20,724 --> 00:12:24,655
BREATHING IN, BEND THE KNEE,
AND EXHALE.
282
00:12:24,689 --> 00:12:27,551
STRAIGHTEN YOUR RIGHT LEG
AS BEST YOU CAN.
283
00:12:27,586 --> 00:12:30,275
STAY IN TRIANGLE AND BREATHE,
284
00:12:30,310 --> 00:12:33,551
PULLING THE SHOULDERS
AWAY FROM THE EARS,
285
00:12:33,586 --> 00:12:37,172
THE RIB CAGE
PARALLEL TO THE FLOOR.
286
00:12:37,206 --> 00:12:40,896
GOOD. RELEASE.
287
00:12:40,931 --> 00:12:44,379
NARROW THE STANCE AND REST.
288
00:12:44,413 --> 00:12:46,000
INHALE.
289
00:12:48,068 --> 00:12:53,620
FEEL THE STRENGTH IN THE BODY,
SOFT AND STRONG.
290
00:12:57,724 --> 00:13:02,551
HERE WE GO TO THE LEFT,
BREATHING IN, TURNING,
291
00:13:02,586 --> 00:13:06,931
AND BREATHING OUT,
FINDING STRONG WARRIOR TWO.
292
00:13:06,965 --> 00:13:09,034
NOW INHALE. LATERAL-ANGLE.
293
00:13:09,068 --> 00:13:12,275
CARVE THROUGH THE SPACE.
294
00:13:12,310 --> 00:13:15,344
REACH THE RIGHT HAND BACK BEHIND
AND LIFT YOUR LEFT ARM.
295
00:13:15,379 --> 00:13:17,034
EXALTED.
296
00:13:17,068 --> 00:13:19,137
NOW INHALE.
297
00:13:19,172 --> 00:13:23,965
REACH OUT TO THE LEFT
AND THEN VERTICAL WITH THE ARMS.
298
00:13:24,000 --> 00:13:25,586
BEND THE KNEE.
299
00:13:25,620 --> 00:13:27,379
INHALE.
300
00:13:27,413 --> 00:13:30,034
STRAIGHTEN THE LEG, LOOKING UP.
301
00:13:30,068 --> 00:13:32,241
TRY AGAIN.
302
00:13:32,275 --> 00:13:34,724
BEND THE KNEE
AND RELEASE YOUR NECK.
303
00:13:34,758 --> 00:13:38,620
NOW TRY FOR THE FULL FOCUS
AS YOU STRAIGHTEN THE LEG.
304
00:13:38,655 --> 00:13:41,827
THE CHIN SHOULD BE TUCKED IN
AND UP,
305
00:13:41,862 --> 00:13:44,551
BUT THE SHOULDERS
MOVING AWAY FROM THE CHIN,
306
00:13:44,586 --> 00:13:47,586
THE BACK OF THE NECK
LENGTHENING.
307
00:13:47,620 --> 00:13:50,103
GOOD. COME BACK TO CENTRE NOW.
308
00:13:52,000 --> 00:13:55,103
RELEASE.
309
00:13:55,137 --> 00:13:58,965
THE BEST WAY TO RELAX
IS TO SMILE,
310
00:13:59,000 --> 00:14:01,172
TURNING
THE CORNERS OF THE MOUTH UP
311
00:14:01,206 --> 00:14:03,862
AND LETTING THE EYES
SHINE BRIGHTLY.
312
00:14:09,827 --> 00:14:11,724
HERE WE GO. CONTINUE.
313
00:14:11,758 --> 00:14:14,655
RIGHT SIDE TURNING.
314
00:14:14,689 --> 00:14:17,724
EXHALE. WARRIOR TWO.
315
00:14:17,758 --> 00:14:21,793
INHALE TO LATERAL-ANGLE.
316
00:14:21,827 --> 00:14:25,586
EXHALE TO EXALTED WARRIOR.
317
00:14:25,620 --> 00:14:28,413
NOW STRAIGHTEN THE LEGS
AS YOU BREATHE IN
318
00:14:28,448 --> 00:14:34,206
AND FIND TRIANGLE POSE
ON THE EXHALE BREATH.
319
00:14:34,241 --> 00:14:39,000
NOW TURN TO FACE YOUR RIGHT LEG,
LIFTING AND TURNING.
320
00:14:39,034 --> 00:14:40,103
AS YOU EXHALE,
321
00:14:40,137 --> 00:14:43,275
WALK THE BACK FOOT IN
AND RELEASE YOUR NECK.
322
00:14:43,310 --> 00:14:45,206
HEAD-TO-KNEE POSE.
323
00:14:45,241 --> 00:14:49,689
BEND THE KNEE...AND STRAIGHTEN.
324
00:14:49,724 --> 00:14:51,206
AGAIN.
325
00:14:51,241 --> 00:14:54,206
INHALE, BENDING THE KNEE
AND SQUARING OFF THE HIPS,
326
00:14:54,241 --> 00:14:57,310
AND AS YOU EXHALE,
KEEP YOUR HIPS SQUARE,
327
00:14:57,344 --> 00:14:59,206
AND WE'LL STAY.
328
00:14:59,241 --> 00:15:01,931
LENGTHEN THE NECK.
329
00:15:01,965 --> 00:15:04,793
TRY FOR A LONG, STRAIGHT BACK.
330
00:15:07,103 --> 00:15:08,586
GOOD.
331
00:15:08,620 --> 00:15:11,034
WINDMILL THE ARMS UP
332
00:15:11,068 --> 00:15:14,827
AND CIRCLE THE HANDS
TO THE HEART.
333
00:15:14,862 --> 00:15:16,413
BREATHING IN...
334
00:15:19,137 --> 00:15:22,206
BREATHING OUT.
335
00:15:22,241 --> 00:15:23,965
ONE MORE TIME.
336
00:15:26,655 --> 00:15:29,586
BEAUTIFUL. LET'S GO.
337
00:15:29,620 --> 00:15:31,206
TO THE LEFT, BREATHING IN.
338
00:15:31,241 --> 00:15:34,620
TURN THE LEFT FOOT OUT,
RIGHT HEEL BACK.
339
00:15:34,655 --> 00:15:35,896
EXHALE.
340
00:15:35,931 --> 00:15:37,551
KEEP THAT LEFT KNEE TURNED OUT.
341
00:15:37,586 --> 00:15:39,137
WARRIOR TWO.
342
00:15:39,172 --> 00:15:40,586
NOW LATERAL-ANGLE.
343
00:15:40,620 --> 00:15:42,827
INHALE.
344
00:15:42,862 --> 00:15:46,310
EXALTED WARRIOR AS YOU EXHALE.
345
00:15:46,344 --> 00:15:48,896
BREATHING IN,
STRAIGHTEN THE LEGS
346
00:15:48,931 --> 00:15:51,551
AND REACH THE ARMS OUT
TO THE LEFT
347
00:15:51,586 --> 00:15:55,034
AND THEN IN TO VERTICAL
FOR TRIANGLE POSE.
348
00:15:55,068 --> 00:15:58,620
NOW BREATHING IN,
DRAW THE RIGHT HAND ACROSS.
349
00:15:58,655 --> 00:16:02,448
UNCROSS THE HANDS
AND WALK THE BACK LEG IN.
350
00:16:02,482 --> 00:16:04,896
WE BEND THE KNEE...
351
00:16:04,931 --> 00:16:07,103
AND STRAIGHTEN.
352
00:16:07,137 --> 00:16:09,448
MOVE WITH YOUR BREATH.
353
00:16:09,482 --> 00:16:14,310
INHALE, BENDING THE FRONT KNEE,
AND EXHALE,
354
00:16:14,344 --> 00:16:17,068
STRAIGHTENING THE LEGS
AS BEST YOU CAN.
355
00:16:17,103 --> 00:16:19,034
AND STAY AND BREATHE.
356
00:16:19,068 --> 00:16:20,689
IF THE LEGS ARE TOO WIDE,
357
00:16:20,724 --> 00:16:22,517
IT'S DIFFICULT
TO GET THE HIPS SQUARE
358
00:16:22,551 --> 00:16:24,000
AND THE BACK FLAT,
359
00:16:24,034 --> 00:16:27,241
SO MOVE THAT BACK FOOT IN
IF YOU NEED TO.
360
00:16:27,275 --> 00:16:28,620
GOOD.
361
00:16:28,655 --> 00:16:34,413
RETURN TO CENTRE,
DRAWING THE HANDS TO THE HEART.
362
00:16:34,448 --> 00:16:37,827
OPEN. CLOSE WITH BREATH.
363
00:16:37,862 --> 00:16:39,896
NOW WE CAN TRY
THE WHOLE SEQUENCE,
364
00:16:39,931 --> 00:16:41,310
ONE BREATH PER MOVEMENT.
365
00:16:41,344 --> 00:16:42,655
LET'S GO.
366
00:16:42,689 --> 00:16:45,517
INHALE. TURN THE FEET.
367
00:16:45,551 --> 00:16:48,655
AND EXHALE. WARRIOR TWO.
368
00:16:48,689 --> 00:16:50,724
INHALE. LATERAL-ANGLE.
369
00:16:50,758 --> 00:16:53,724
CARVING THROUGH THE SPACE...
370
00:16:53,758 --> 00:16:57,448
EXHALE. EXALTED WARRIOR.
371
00:16:57,482 --> 00:17:00,655
AND BREATHING IN,
PREPARE FOR TRIANGLE.
372
00:17:00,689 --> 00:17:03,000
AND REACHING TO TRIANGLE.
373
00:17:05,103 --> 00:17:06,275
GOOD.
374
00:17:06,310 --> 00:17:09,655
BREATHING IN, LIFT AND TURN.
375
00:17:09,689 --> 00:17:13,172
BREATHING OUT,
UNCROSS THE HANDS, HEAD-TO-KNEE.
376
00:17:13,206 --> 00:17:14,275
NOW INHALE.
377
00:17:14,310 --> 00:17:15,551
REACH THE LEFT ARM UP.
378
00:17:15,586 --> 00:17:16,896
THE RIGHT HAND FOLLOWS.
379
00:17:16,931 --> 00:17:18,655
PALMS TOUCH.
380
00:17:18,689 --> 00:17:21,000
EXHALE. NAMASTE.
381
00:17:21,034 --> 00:17:22,724
ONE LINK.
382
00:17:22,758 --> 00:17:25,068
BREATHING IN...
383
00:17:25,103 --> 00:17:27,379
BREATHING OUT.
384
00:17:27,413 --> 00:17:29,034
HERE WE GO.
385
00:17:29,068 --> 00:17:30,310
BODY WITH BREATH.
386
00:17:30,344 --> 00:17:32,724
TURN.
387
00:17:32,758 --> 00:17:35,965
EXHALE. WARRIOR TWO.
388
00:17:36,000 --> 00:17:38,413
NOW REACH OVER, LATERAL-ANGLE.
389
00:17:38,448 --> 00:17:40,965
INHALE.
390
00:17:41,000 --> 00:17:42,689
AND REACH UP. EXALTED.
391
00:17:42,724 --> 00:17:45,689
EXHALE.
392
00:17:45,724 --> 00:17:47,413
AND BREATHING IN,
STRAIGHTENING THE LEG
393
00:17:47,448 --> 00:17:49,137
AND REACHING.
394
00:17:49,172 --> 00:17:52,931
BREATHING OUT TO TRIANGLE.
395
00:17:52,965 --> 00:17:54,103
HEAD-TO-KNEE.
396
00:17:54,137 --> 00:17:57,413
BREATHING IN,
CROSS THE HANDS,
397
00:17:57,448 --> 00:17:59,379
AND UNCROSS.
398
00:17:59,413 --> 00:18:02,103
HEAD-TO-KNEE POSE.
399
00:18:02,137 --> 00:18:03,379
AND REACH YOUR RIGHT ARM UP.
400
00:18:03,413 --> 00:18:05,034
THE LEFT HAND FOLLOWS.
401
00:18:05,068 --> 00:18:06,896
PALMS TOUCH.
402
00:18:06,931 --> 00:18:09,482
EXHALE. NAMASTE.
403
00:18:09,517 --> 00:18:11,172
VERY NICE.
404
00:18:11,206 --> 00:18:13,931
WE'LL CLOSE NOW.
405
00:18:13,965 --> 00:18:15,862
NAMASTE.
406
00:18:27,379 --> 00:18:28,931
FIRST RELEASE POSE.
407
00:18:28,965 --> 00:18:31,000
LYING ON YOUR BACK
WITH THE FEET APART
408
00:18:31,034 --> 00:18:32,344
AND THE KNEES RESTING TOGETHER
409
00:18:32,379 --> 00:18:36,034
AND THE ARMS WRAPPED
ACROSS THE CHEST.
410
00:18:36,068 --> 00:18:40,241
RELEASE YOUR ARMS NOW
AND SEPARATE THE KNEES.
411
00:18:40,275 --> 00:18:42,965
LET'S DO FOUR-PART PELVIC TILT.
412
00:18:43,000 --> 00:18:44,172
INHALE.
413
00:18:44,206 --> 00:18:46,586
PRESS THE TAILBONE DOWN
AS YOU LIFT THE BELLY.
414
00:18:46,620 --> 00:18:48,620
NOW EXHALE.
PRESS THE BELLY DOWN.
415
00:18:48,655 --> 00:18:51,413
PUSH YOUR FEET INTO THE FLOOR.
416
00:18:51,448 --> 00:18:54,793
INHALE.
LIFT THE HIPS RIGHT UP.
417
00:18:54,827 --> 00:18:57,551
AND EXHALE, ROLLING DOWN SLOWLY.
418
00:18:57,586 --> 00:18:58,793
GOOD. AGAIN.
419
00:18:58,827 --> 00:19:00,827
TAILBONE TO THE FLOOR
AS YOU LIFT THE BELLY.
420
00:19:00,862 --> 00:19:02,689
INHALE.
421
00:19:02,724 --> 00:19:06,137
EXHALE.
PRESS THE BELLY DOWN.
422
00:19:06,172 --> 00:19:08,551
UP TO BRIDGE POSE
AS YOU BREATHE IN,
423
00:19:08,586 --> 00:19:10,482
LIFTING THE HIPS,
424
00:19:10,517 --> 00:19:14,758
PUSHING THE KNEES FORWARD,
AND THEN ROLL DOWN.
425
00:19:14,793 --> 00:19:16,413
LAST TIME.
426
00:19:16,448 --> 00:19:20,758
INHALE, ROCKING FORWARD,
TAILBONE TO THE FLOOR.
427
00:19:20,793 --> 00:19:23,103
EXHALE. TUCK THE TAILBONE.
428
00:19:23,137 --> 00:19:25,517
PRESS THE BELLY DOWN.
429
00:19:25,551 --> 00:19:27,275
NOW LIFT TO BRIDGE POSE.
430
00:19:27,310 --> 00:19:29,758
THIS TIME, WE'LL STAY.
431
00:19:29,793 --> 00:19:33,034
WALK THE SHOULDERS TOGETHER
UNDERNEATH THE BODY.
432
00:19:33,068 --> 00:19:35,344
INTERLACE THE FINGERS.
433
00:19:35,379 --> 00:19:39,275
PRESS YOUR KNEES FORWARD.
434
00:19:39,310 --> 00:19:40,586
GOOD.
435
00:19:40,620 --> 00:19:41,758
NOW RELEASE THE ARMS
436
00:19:41,793 --> 00:19:46,896
AND COME ROLLING DOWN
ONE VERTEBRA AT A TIME.
437
00:19:46,931 --> 00:19:50,620
BRING THE HANDS ONTO THE BELLY,
SEPARATING THE KNEES,
438
00:19:50,655 --> 00:19:54,068
THE SOLES OF THE FEET TOGETHER.
439
00:19:54,103 --> 00:19:59,862
BREATHING, SOFT BREATHING.
440
00:19:59,896 --> 00:20:01,689
NOW BRING THE KNEES
INTO THE CHEST.
441
00:20:01,724 --> 00:20:05,413
HUG THE KNEES
WITH THE TAILBONE HEAVY.
442
00:20:07,413 --> 00:20:11,034
RELEASE TO HAMSTRING STRETCH
ON THE RIGHT SIDE,
443
00:20:11,068 --> 00:20:12,793
THE RIGHT LEG EXTENDED,
444
00:20:12,827 --> 00:20:15,000
THE LEFT KNEE BENT.
445
00:20:15,034 --> 00:20:18,172
LIFT THE HEAD
AS YOU PULL THE LEG IN.
446
00:20:18,206 --> 00:20:20,172
NOW TRY TO KEEP THE LEG
WHERE IT IS
447
00:20:20,206 --> 00:20:23,655
AS YOU RELEASE THE OPPOSITE LEG
TO THE FLOOR.
448
00:20:23,689 --> 00:20:29,896
RELAX THE NECK. BREATHE.
449
00:20:29,931 --> 00:20:32,034
RELEASE TO KNEE-DOWN TWIST.
450
00:20:32,068 --> 00:20:36,931
LET THE RIGHT KNEE BEND
AND FOLD OVER THE BODY.
451
00:20:36,965 --> 00:20:40,586
LOOKING TO THE OPPOSITE SIDE...
452
00:20:40,620 --> 00:20:42,793
AND RETURN ONTO YOUR BACK,
453
00:20:42,827 --> 00:20:45,068
THE RIGHT ANKLE
ON THE LEFT KNEE,
454
00:20:45,103 --> 00:20:48,620
THE RIGHT HAND BETWEEN THE LEGS,
THE FINGERS INTERLACED.
455
00:20:48,655 --> 00:20:51,965
PULL THE KNEES DOWN GENTLY.
456
00:20:52,000 --> 00:20:54,448
BREATHE.
457
00:20:56,551 --> 00:21:00,310
AND RELEASE NOW
TO LEFT HAMSTRING STRETCH.
458
00:21:02,310 --> 00:21:04,103
LIFT THE HEAD UP
459
00:21:04,137 --> 00:21:07,586
AND PULL THE LEG IN
A LITTLE BIT.
460
00:21:07,620 --> 00:21:09,448
LEAVE THE LEG WHERE IT IS.
461
00:21:09,482 --> 00:21:13,758
BRING THE HEAD TO THE FLOOR
AND EXTEND THE OPPOSITE LEG.
462
00:21:13,793 --> 00:21:18,275
REACHING THROUGH BOTH LEGS NOW,
BREATHING...
463
00:21:18,310 --> 00:21:23,379
SOFTENING INTO THE TIGHT MUSCLES
AT THE BACK OF THE THIGH.
464
00:21:23,413 --> 00:21:25,620
RELEASE TO KNEE-DOWN TWIST,
465
00:21:25,655 --> 00:21:28,275
THE LEFT KNEE
FOLDING OVER THE BODY,
466
00:21:28,310 --> 00:21:32,000
LOOKING TO THE OPPOSITE SIDE.
467
00:21:32,034 --> 00:21:33,068
GOOD.
468
00:21:33,103 --> 00:21:35,137
NOW RELEASE.
469
00:21:35,172 --> 00:21:38,068
THE LEFT ANKLE
TO THE RIGHT KNEE,
470
00:21:38,103 --> 00:21:40,310
THE LEFT HAND BETWEEN THE LEGS,
471
00:21:40,344 --> 00:21:44,379
MEETING THE RIGHT HAND
ON TOP OF THE KNEE.
472
00:21:44,413 --> 00:21:45,620
GOOD.
473
00:21:45,655 --> 00:21:48,620
AND RELEASE.
474
00:21:48,655 --> 00:21:54,206
SLIDE THE LEGS OUT
AND LET THE FEET FALL OPEN.
475
00:21:54,241 --> 00:21:56,517
TURN THE PALMS UP
476
00:21:56,551 --> 00:22:01,724
AND LET THE FINGERS CURL
AS YOU RELAX INTO THE PALMS.
477
00:22:01,758 --> 00:22:09,482
NOW SOFTEN THE BELLY
AND RELAX WAY INTO THE HIPS.
478
00:22:09,517 --> 00:22:16,344
RELAX THE BACK OF THE NECK
AND THE FRONT OF THE THROAT.
479
00:22:16,379 --> 00:22:19,896
NOW, WITH ONE BREATH,
WAKE YOURSELF UP.
480
00:22:19,931 --> 00:22:22,034
RUB YOUR HANDS TOGETHER
481
00:22:22,068 --> 00:22:25,448
AND PLACE THE HANDS
OVER THE EYES.
482
00:22:25,482 --> 00:22:27,689
WASH THE FACE...
483
00:22:30,068 --> 00:22:32,758
AND COME BACK TO SET.
484
00:22:32,793 --> 00:22:37,586
WELCOMING THIS NEW BODY,
THIS NEW BREATH,
485
00:22:37,620 --> 00:22:40,517
CLEAR, CALM,
486
00:22:40,551 --> 00:22:43,620
OPEN, FREE.
487
00:22:54,827 --> 00:22:56,620
NAMASTE.
488
00:23:29,965 --> 00:23:32,413
[♪♪♪]
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