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.

LET'S BEGIN OUR WARM-UP SITTING CROSS-LEGGED,

DROPPING THE SHOULDERS, LIFTING THE CHEST,

FEELING THE WHOLE BODY BREATHING.

INHALE, TWISTING THE LEFT HAND ACROSS,

RIGHT HAND BEHIND,

EXHALING DEEPENING INTO THE TWIST.

NOW LEAVE THE LEFT HAND WHERE IT IS

AND SIDE BEND.

LIFT THE RIGHT ARM, EXHALE, DEEPEN INTO YOUR SIDE BEND.

GOOD. CHANGE. OTHER SIDE.

THE RIGHT HAND COMES ACROSS, LEFT HAND BEHIND.

EXHALE. DEEPEN INTO THE TWIST.

THE RIGHT HAND STAYS WHERE IT IS,

THE LEFT ARM HIGH NOW FOR YOUR SIDE BEND.

AND AGAIN.

BREATHING AND TWISTING AND BREATHING OUT,

DEEPENING INTO THE TWIST.

WITH THE INSIDE, BENDING,

REALLY REACHING UP AS YOU EXHALE INTO YOUR SIDE BEND.

GOOD. ONE LAST TIME TO TWIST.

INHALE. TURN.

EXHALE. PULL THE SPINE INTO THE BELLY.

TWIST A LITTLE DEEPER.

NOW BREATHE IN AND LIFT THE ARM AND EXHALE, SIDE BEND.

BREATHING IN TO CENTRE,

AND WE'LL PREPARE FOR BOAT POSE, LIFTING YOUR KNEES.

LIFT THE CHEST AS YOU LIFT YOUR LEGS.

PULL THE SHOULDERS DOWN.

RELEASE OUT OF THE POSE, CROSS-LEGGED, THEN FORWARD FOLD.

COME BACK TO CENTRE AS YOU BREATHE IN

AND PREPARE FOR CAT ROLLING

BY COMING ONTO YOUR HANDS AND KNEES.

INHALE.

LIFT THE TAIL, LIFT THE HEAD, AND EXHALE.

TUCK THE TAIL UNDER.

LIFT YOUR BACK HIGH AS YOU DROP THE HEAD

AND LOOK BETWEEN THE LEGS.

AGAIN, BREATHING IN...

AND BREATHING OUT.

AGAIN, CAT LIFT, LIFTING THE TAIL,

SHOULDERS BACK AS THE HEAD DRAWS UP,

AND TUCKING THE TAIL AND PRESSING THE PALMS DOWN

AS YOU LOOK BETWEEN THE LEGS.

STAY IN CAT POSE NOW AND BREATHE,

PULLING THE BELLY UP,

LETTING THE HEAD HANG DOWN.

AND BRING THE SEAT DOWN TO THE HEELS,

EXTENDING THE ARMS FORWARD TO COME ONTO YOUR FOREARMS.

INHALE.

CAT LIFT ON THE FOREARMS.

EXHALE TO CAT ON THE FOREARMS.

FEEL THE BODY,

THE DIFFERENT SHAPE OF THE BACK NOW

AS YOU BREATHE IN TO CAT LIFT.

AND BREATHE OUT TO CAT POSE.

GOOD.

ONE MORE TIME TO CAT LIFT,

AND NOW BRING YOUR HANDS TOGETHER

AND INTERLACE

AND REST WITH HEAD DOWN.

KEEP YOUR TAILBONE HIGH AND THE BELLY LOW.

COME BACK TO PARALLEL ARMS,

AND NOW RELAX IN EXTENDED CHILD'S POSE.

FEEL THE BODY.

RELAX THE BODY.

CAT SERIES TWO.

HERE WE GO.

INHALE. CAT TO CAT LIFT.

TUCK THE TOES UNDER AND EXHALE TO DOWN-FACED DOG.

AGAIN, LIFT THE HEELS.

CAT TO CAT LIFT.

TUCK THE TOES WITH THE TAIL.

GO TO DOWN DOG.

LAST TIME.

MOVE THE WEIGHT FORWARD.

CAT TO CAT LIFT, AND EXHALE, DOWN DOG.

WE'LL STAY AND BREATHE.

AND RELEASE DOWN ONTO THE FLOOR,

UNCURLING THE TOES, FOREHEAD DOWN.

ROLLING UP INTO HERO'S POSE.

SHOULDERS DOWN WITH THE CHEST NICE AND HIGH.

INHALE.

BRING YOUR HANDS BACK BEHIND AND CLASP.

EXHALE. LIFT THE CHEST.

LIFT THE ARMS.

BREATHING IN,

BRING THE FOREHEAD DOWN TO THE FLOOR

AND ROLL ONTO THE TOP OF THE HEAD

AS YOU LIFT YOUR TAIL.

STAY IN YOGA MUDRA POSE.

GOOD.

NOW RELEASE THE ARMS DOWN AND ROLL UP INTO HERO'S POSE.

AND ONE HERO ROLL.

EXHALE DOWN.

TUCK YOUR CHIN AND ROLL UP WITH AN INHALE BREATH.

LET'S CLOSE OUR WARM-UP NOW WITH A BOW.

NAMASTE.

OUR BREATH-BODY LINK IS CALLED HEART OPENING.

WE'LL RETURN TO HEART OPENING LINK

EVERY TIME WE LEARN A NEW POSTURE.

INHALE. OPEN.

EXHALE. CLOSE.

ONE MORE TIME.

BREATHING IN, OPEN THE HEART CENTRE.

AND BREATHING OUT, PULL THE BELLY IN.

GOOD.

NOW TURN THE RIGHT FOOT OUT AND PUSH THE LEFT HEEL BACK,

AND COME IN TO WARRIOR TWO.

BREATHE IN, STRAIGHTEN THE LEG,

AND LOOK FORWARD, AND WE'LL TRY AGAIN.

AS YOU BEND THE KNEE, KEEP THE LEFT LEG VERY STRAIGHT.

TRY AGAIN.

BREATHING IN, FACE FORWARD,

AND AS YOU BREATHE OUT, TURN THE HEAD

AND SINK IN TO WARRIOR TWO TO STAY AND BREATHE.

LIFT THE CHEST.

LIFT THE BACK OF THE SKULL

AND PRESS DOWN WITH YOUR FEET.

VERY NICE. RETURN TO CENTRE.

INHALE. UP.

AND EXHALE TO NAMASTE.

HEART OPENING LINK--

BREATHING IN...

BREATHING OUT.

THIS IS A RESTING BREATH, SO REALLY REST.

AND HERE WE GO TO THE LEFT.

BREATHING IN, TURN THE LEFT FOOT OUT,

AND THE RIGHT HEEL PUSHES BACK.

AS YOU EXHALE, BEND THE KNEE TO WARRIOR TWO.

INHALE.

STRAIGHTEN THE LEG AND LOOK FORWARD.

NOW TRY AGAIN.

OPEN THE KNEE AND TURN THE HEAD

AS YOU SINK DOWN INTO WARRIOR TWO.

ONE LAST TRY.

EXHALE INTO THE POSE.

THIS TIME, WE'LL STAY FOR A BREATH.

INHALE...

AND EXHALE.

GOOD.

NOW COME BACK TO CENTRE.

BREATHING IN, LIFT THE ARMS AND TOUCH.

AND BREATHING OUT, CIRCLE THE HANDS TO THE HEART.

INHALE. HEART OPENING.

EXHALE. PULL THE BELLY INTO THE SPINE.

ONE MORE.

BREATHING IN...

AND BREATHING OUT.

WE'LL CONTINUE THE SEQUENCE.

HERE WE GO TO THE RIGHT.

INHALE.

TURN THE RIGHT FOOT OUT, THE LEFT HEEL BACK.

EXHALE. WARRIOR TWO.

INHALE TO LATERAL-ANGLE POSE,

RIGHT ELBOW ON YOUR THIGH,

AND THE LEFT ARM REACHING IN A DIAGONAL.

NOW BRING THE LEFT HAND BACK BEHIND YOUR HEAD

AND LIFT THE RIGHT ARM UP.

ONCE AGAIN TO LATERAL-ANGLE,

CARVING THROUGH THE SPACE WITH YOUR ARMS.

TRY AGAIN.

BREATHING IN, REALLY REACH UP.

AND NOW BRING THE RIGHT HAND IN FRONT OF YOUR FOOT

AND THE LEFT ARM REACHING UP AND OVER.

STAY AND BREATHE.

GOOD. RETURN TO CENTRE.

PUSH THE RIGHT FOOT DOWN AND TURN IN AND EXHALE.

NARROW THE STANCE FOR RESTING.

AS YOU OPEN AND CLOSE, FEEL A LIGHTNESS

AT THE CENTRE OF YOUR BEING, A FREEDOM THERE.

ONE LAST TIME, BREATHING IN...

AND BREATHING OUT.

LET'S TRY THE LEFT SIDE.

INHALE.

TURN THE LEFT FOOT OUT, THE RIGHT HEEL BACK,

AND EXHALE TO WARRIOR TWO.

NOW INHALE TO LATERAL-ANGLE POSE,

REACHING THE RIGHT ARM OVERHEAD.

BRING THE RIGHT HAND BACK BEHIND YOU

AND LIFT THE LEFT ARM UP AS YOU BREATHE IN.

GOOD.

AND A LITTLE MORE STRETCH AS YOU REACH OVER.

ONE MORE TRY.

BREATHING IN, LIFT THE CHEST, LIFT THE ARM,

AND BREATHE OUT,

LEFT HAND IN FRONT OF THE FOOT THIS TIME

IF YOU CAN.

BREATHE.

GOOD.

AND RETURN TO CENTRE.

DEEP INHALE BREATH.

TOUCH THE PALMS.

NARROW THE STANCE...

AND REST.

REST ON THE BREATH.

ONE MORE LONG, COOLING BREATH.

INHALE...

EXHALE. CLOSE.

LET'S ADD ON.

INHALE. TURN THE RIGHT FOOT OUT.

EXHALE TO WARRIOR TWO.

INHALE TO LATERAL-ANGLE

WITH THE RIGHT HAND ALL THE WAY DOWN TO THE FLOOR

IF YOU CAN.

NOW EXALTED WARRIOR.

LIFT YOUR RIGHT ARM AND LOOK UP.

WE'LL LEARN THIS ONE.

FIND THE VERTICAL AS YOU BREATHE IN.

AS YOU BREATHE OUT, LEFT ARM TO THE THIGH,

RIGHT ARM LIFT.

TRY AGAIN.

DROP YOUR SHOULDERS AS YOU PARALLEL THE ARMS,

AND LIFT THE CHEST AND THE RIGHT ARM UP.

STAY IN EXALTED WARRIOR AND BREATHE.

VERY NICE.

AND CHANGE BACK TO CENTRE.

REMEMBER TO NARROW THE STANCE

SO THAT YOU CAN REALLY REST THE LEGS

AND THE HIPS.

AS YOU BREATHE IN,

FEEL YOUR TAILBONE SLIGHTLY BACK.

AS YOU BREATHE OUT, DROP THE TAILBONE.

STAY CALM AND GROUNDED AS YOU BREATHE.

HERE WE GO, LEFT SIDE.

BREATHING IN, TURN THE LEFT FOOT OUT,

RIGHT HEEL BACK.

EXHALE TO WARRIOR TWO.

INHALE OVER TO LATERAL-ANGLE.

AND AS YOU BREATHE OUT, EXALTED WARRIOR.

DEEPEN. INHALE.

FIND THE VERTICAL.

BREATHING OUT, LIFT THE CHEST AND REACH BACK.

TRY AGAIN.

BREATHING IN, SHOULDERS DOWN.

BREATHING OUT,

DROP YOUR TAILBONE AS YOU LIFT THE CHEST.

JUST STAY AND BREATHE.

THIS IS EXALTED WARRIOR.

GOOD. AND CHANGE.

BREATHE IN. COME BACK TO CENTRE.

LIFT AND TOUCH AND EXHALE.

NAMASTE.

WE REST ON A BREATH.

INHALE...

EXHALE.

GOOD.

ONE MORE RESTING BREATH AND WE'LL CONTINUE THE SEQUENCE,

ADDING ANOTHER POSE.

HERE WE GO.

INHALE.

TURN YOUR RIGHT FOOT OUT, LEFT HEEL BACK.

EXHALE. WARRIOR TWO.

INHALE.

BRING THE RIGHT HAND DOWN TO THE FOOT

AND THE LEFT ARM OVERHEAD.

EXHALE TO EXALTED WARRIOR, REACHING UP.

GOOD. NOW TO TRIANGLE.

STRAIGHTEN YOUR LEGS FIRST

AND REACH THE ARMS WAY OUT TO THE RIGHT

AND THEN THE ARMS INTO VERTICAL

FOR TRIANGLE.

BEND THE KNEE.

LOOK FORWARD.

AS YOU STRAIGHTEN THE LEG,

TRY TO LIFT THE KNEECAP UP THE LEG.

TRY AGAIN.

BREATHING IN, BEND THE KNEE, AND EXHALE.

STRAIGHTEN YOUR RIGHT LEG AS BEST YOU CAN.

STAY IN TRIANGLE AND BREATHE,

PULLING THE SHOULDERS AWAY FROM THE EARS,

THE RIB CAGE PARALLEL TO THE FLOOR.

GOOD. RELEASE.

NARROW THE STANCE AND REST.

INHALE.

FEEL THE STRENGTH IN THE BODY, SOFT AND STRONG.

HERE WE GO TO THE LEFT, BREATHING IN, TURNING,

AND BREATHING OUT, FINDING STRONG WARRIOR TWO.

NOW INHALE. LATERAL-ANGLE.

CARVE THROUGH THE SPACE.

REACH THE RIGHT HAND BACK BEHIND AND LIFT YOUR LEFT ARM.

EXALTED.

NOW INHALE.

REACH OUT TO THE LEFT AND THEN VERTICAL WITH THE ARMS.

BEND THE KNEE.

INHALE.

STRAIGHTEN THE LEG, LOOKING UP.

TRY AGAIN.

BEND THE KNEE AND RELEASE YOUR NECK.

NOW TRY FOR THE FULL FOCUS AS YOU STRAIGHTEN THE LEG.

THE CHIN SHOULD BE TUCKED IN AND UP,

BUT THE SHOULDERS MOVING AWAY FROM THE CHIN,

THE BACK OF THE NECK LENGTHENING.

GOOD. COME BACK TO CENTRE NOW.

RELEASE.

THE BEST WAY TO RELAX IS TO SMILE,

TURNING THE CORNERS OF THE MOUTH UP

AND LETTING THE EYES SHINE BRIGHTLY.

HERE WE GO. CONTINUE.

RIGHT SIDE TURNING.

EXHALE. WARRIOR TWO.

INHALE TO LATERAL-ANGLE.

EXHALE TO EXALTED WARRIOR.

NOW STRAIGHTEN THE LEGS AS YOU BREATHE IN

AND FIND TRIANGLE POSE ON THE EXHALE BREATH.

NOW TURN TO FACE YOUR RIGHT LEG, LIFTING AND TURNING.

AS YOU EXHALE,

WALK THE BACK FOOT IN AND RELEASE YOUR NECK.

HEAD-TO-KNEE POSE.

BEND THE KNEE...AND STRAIGHTEN.

AGAIN.

INHALE, BENDING THE KNEE AND SQUARING OFF THE HIPS,

AND AS YOU EXHALE, KEEP YOUR HIPS SQUARE,

AND WE'LL STAY.

LENGTHEN THE NECK.

TRY FOR A LONG, STRAIGHT BACK.

GOOD.

WINDMILL THE ARMS UP

AND CIRCLE THE HANDS TO THE HEART.

BREATHING IN...

BREATHING OUT.

ONE MORE TIME.

BEAUTIFUL. LET'S GO.

TO THE LEFT, BREATHING IN.

TURN THE LEFT FOOT OUT, RIGHT HEEL BACK.

EXHALE.

KEEP THAT LEFT KNEE TURNED OUT.

WARRIOR TWO.

NOW LATERAL-ANGLE.

INHALE.

EXALTED WARRIOR AS YOU EXHALE.

BREATHING IN, STRAIGHTEN THE LEGS

AND REACH THE ARMS OUT TO THE LEFT

AND THEN IN TO VERTICAL FOR TRIANGLE POSE.

NOW BREATHING IN, DRAW THE RIGHT HAND ACROSS.

UNCROSS THE HANDS AND WALK THE BACK LEG IN.

WE BEND THE KNEE...

AND STRAIGHTEN.

MOVE WITH YOUR BREATH.

INHALE, BENDING THE FRONT KNEE, AND EXHALE,

STRAIGHTENING THE LEGS AS BEST YOU CAN.

AND STAY AND BREATHE.

IF THE LEGS ARE TOO WIDE,

IT'S DIFFICULT TO GET THE HIPS SQUARE

AND THE BACK FLAT,

SO MOVE THAT BACK FOOT IN IF YOU NEED TO.

GOOD.

RETURN TO CENTRE, DRAWING THE HANDS TO THE HEART.

OPEN. CLOSE WITH BREATH.

NOW WE CAN TRY THE WHOLE SEQUENCE,

ONE BREATH PER MOVEMENT.

LET'S GO.

INHALE. TURN THE FEET.

AND EXHALE. WARRIOR TWO.

INHALE. LATERAL-ANGLE.

CARVING THROUGH THE SPACE...

EXHALE. EXALTED WARRIOR.

AND BREATHING IN, PREPARE FOR TRIANGLE.

AND REACHING TO TRIANGLE.

GOOD.

BREATHING IN, LIFT AND TURN.

BREATHING OUT, UNCROSS THE HANDS, HEAD-TO-KNEE.

NOW INHALE.

REACH THE LEFT ARM UP.

THE RIGHT HAND FOLLOWS.

PALMS TOUCH.

EXHALE. NAMASTE.

ONE LINK.

BREATHING IN...

BREATHING OUT.

HERE WE GO.

BODY WITH BREATH.

TURN.

EXHALE. WARRIOR TWO.

NOW REACH OVER, LATERAL-ANGLE.

INHALE.

AND REACH UP. EXALTED.

EXHALE.

AND BREATHING IN, STRAIGHTENING THE LEG

AND REACHING.

BREATHING OUT TO TRIANGLE.

HEAD-TO-KNEE.

BREATHING IN, CROSS THE HANDS,

AND UNCROSS.

HEAD-TO-KNEE POSE.

AND REACH YOUR RIGHT ARM UP.

THE LEFT HAND FOLLOWS.

PALMS TOUCH.

EXHALE. NAMASTE.

VERY NICE.

WE'LL CLOSE NOW.

NAMASTE.

FIRST RELEASE POSE.

LYING ON YOUR BACK WITH THE FEET APART

AND THE KNEES RESTING TOGETHER

AND THE ARMS WRAPPED ACROSS THE CHEST.

RELEASE YOUR ARMS NOW AND SEPARATE THE KNEES.

LET'S DO FOUR-PART PELVIC TILT.

INHALE.

PRESS THE TAILBONE DOWN AS YOU LIFT THE BELLY.

NOW EXHALE. PRESS THE BELLY DOWN.

PUSH YOUR FEET INTO THE FLOOR.

INHALE. LIFT THE HIPS RIGHT UP.

AND EXHALE, ROLLING DOWN SLOWLY.

GOOD. AGAIN.

TAILBONE TO THE FLOOR AS YOU LIFT THE BELLY.

INHALE.

EXHALE. PRESS THE BELLY DOWN.

UP TO BRIDGE POSE AS YOU BREATHE IN,

LIFTING THE HIPS,

PUSHING THE KNEES FORWARD, AND THEN ROLL DOWN.

LAST TIME.

INHALE, ROCKING FORWARD, TAILBONE TO THE FLOOR.

EXHALE. TUCK THE TAILBONE.

PRESS THE BELLY DOWN.

NOW LIFT TO BRIDGE POSE.

THIS TIME, WE'LL STAY.

WALK THE SHOULDERS TOGETHER UNDERNEATH THE BODY.

INTERLACE THE FINGERS.

PRESS YOUR KNEES FORWARD.

GOOD.

NOW RELEASE THE ARMS

AND COME ROLLING DOWN ONE VERTEBRA AT A TIME.

BRING THE HANDS ONTO THE BELLY, SEPARATING THE KNEES,

THE SOLES OF THE FEET TOGETHER.

BREATHING, SOFT BREATHING.

NOW BRING THE KNEES INTO THE CHEST.

HUG THE KNEES WITH THE TAILBONE HEAVY.

RELEASE TO HAMSTRING STRETCH ON THE RIGHT SIDE,

THE RIGHT LEG EXTENDED,

THE LEFT KNEE BENT.

LIFT THE HEAD AS YOU PULL THE LEG IN.

NOW TRY TO KEEP THE LEG WHERE IT IS

AS YOU RELEASE THE OPPOSITE LEG TO THE FLOOR.

RELAX THE NECK. BREATHE.

RELEASE TO KNEE-DOWN TWIST.

LET THE RIGHT KNEE BEND AND FOLD OVER THE BODY.

LOOKING TO THE OPPOSITE SIDE...

AND RETURN ONTO YOUR BACK,

THE RIGHT ANKLE ON THE LEFT KNEE,

THE RIGHT HAND BETWEEN THE LEGS, THE FINGERS INTERLACED.

PULL THE KNEES DOWN GENTLY.

BREATHE.

AND RELEASE NOW TO LEFT HAMSTRING STRETCH.

LIFT THE HEAD UP

AND PULL THE LEG IN A LITTLE BIT.

LEAVE THE LEG WHERE IT IS.

BRING THE HEAD TO THE FLOOR AND EXTEND THE OPPOSITE LEG.

REACHING THROUGH BOTH LEGS NOW, BREATHING...

SOFTENING INTO THE TIGHT MUSCLES AT THE BACK OF THE THIGH.

RELEASE TO KNEE-DOWN TWIST,

THE LEFT KNEE FOLDING OVER THE BODY,

LOOKING TO THE OPPOSITE SIDE.

GOOD.

NOW RELEASE.

THE LEFT ANKLE TO THE RIGHT KNEE,

THE LEFT HAND BETWEEN THE LEGS,

MEETING THE RIGHT HAND ON TOP OF THE KNEE.

GOOD.

AND RELEASE.

SLIDE THE LEGS OUT AND LET THE FEET FALL OPEN.

TURN THE PALMS UP

AND LET THE FINGERS CURL AS YOU RELAX INTO THE PALMS.

NOW SOFTEN THE BELLY AND RELAX WAY INTO THE HIPS.

RELAX THE BACK OF THE NECK AND THE FRONT OF THE THROAT.

NOW, WITH ONE BREATH, WAKE YOURSELF UP.

RUB YOUR HANDS TOGETHER

AND PLACE THE HANDS OVER THE EYES.

WASH THE FACE...

AND COME BACK TO SET.

WELCOMING THIS NEW BODY, THIS NEW BREATH,

CLEAR, CALM,

OPEN, FREE.

NAMASTE.

[♪♪♪]