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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 --> 00:00:40,931
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,965 --> 00:00:42,758
LET'S BEGIN WITH A WARMUP,
13
00:00:42,793 --> 00:00:45,689
AND THEN INTO
TODAY'S DYNAMIC FLOW,
14
00:00:45,724 --> 00:00:48,793
AWAKENING WITH BREATH.
15
00:00:59,241 --> 00:01:03,034
OUR WARMUP BEGINS SITTING
WITH THE LEGS EXTENDED.
16
00:01:03,068 --> 00:01:05,827
LIFT YOUR CHEST
AND DROP YOUR SHOULDERS.
17
00:01:05,862 --> 00:01:08,724
REACH THE HANDS BACK BEHIND YOU
AND CURVE THE BACK
18
00:01:08,758 --> 00:01:11,655
AS YOU DRAW THE CHIN DOWN
TO THE CHEST.
19
00:01:11,689 --> 00:01:13,655
BREATHE IN.
20
00:01:13,689 --> 00:01:15,172
STRAIGHTEN THE ARMS
AND LIFT YOUR CHEST.
21
00:01:15,206 --> 00:01:16,931
AND AS YOU BREATHE OUT,
BEND THE ELBOWS
22
00:01:16,965 --> 00:01:18,655
AND TUCK YOUR CHIN IN.
23
00:01:18,689 --> 00:01:20,000
TRY AGAIN.
24
00:01:20,034 --> 00:01:22,172
INHALE, LIFT...
25
00:01:22,206 --> 00:01:24,413
AND EXHALE, CURVE.
26
00:01:24,448 --> 00:01:25,758
ONE LAST TIME.
27
00:01:25,793 --> 00:01:28,551
FLEX THE FEET
AS YOU LIFT THE CHEST,
28
00:01:28,586 --> 00:01:31,896
AND RELAX THE FEET
AS YOU GO BACK.
29
00:01:31,931 --> 00:01:34,068
NOW THIS TIME,
WALK THE HANDS FORWARD
30
00:01:34,103 --> 00:01:36,793
AND SIT UP IN DANDASANA.
31
00:01:36,827 --> 00:01:40,551
BREATHE IN
AND LIFT YOUR ARMS TO THE SIDE.
32
00:01:40,586 --> 00:01:42,482
AS YOU BREATHE OUT,
CONTRACT BACK,
33
00:01:42,517 --> 00:01:45,241
FLEXING THE HANDS AND THE FEET.
34
00:01:45,275 --> 00:01:48,379
NOW GO FORWARD WITH SHIVA MUDRA,
35
00:01:48,413 --> 00:01:51,103
AND EXHALE,
LIFT THE WHOLE PIECE UP.
36
00:01:51,137 --> 00:01:52,103
AGAIN.
37
00:01:52,137 --> 00:01:54,931
BREATHING IN, OPEN THE CHEST.
38
00:01:54,965 --> 00:01:58,517
BREATHING OUT,
FLEX AND CONTRACT.
39
00:01:58,551 --> 00:01:59,793
NOW GO FORWARD.
40
00:01:59,827 --> 00:02:02,034
BREATHING IN, POINT THE TOES.
41
00:02:02,068 --> 00:02:04,827
LEAVE THE TOES POINTED
AS YOU LIFT UP.
42
00:02:04,862 --> 00:02:08,241
STAY AND BREATHE.
43
00:02:08,275 --> 00:02:10,310
GOOD. AND NOW TRANSITION.
44
00:02:10,344 --> 00:02:12,000
BRING THE ARMS DOWN
45
00:02:12,034 --> 00:02:14,586
AND THE SOLES OF THE FEET
TOGETHER,
46
00:02:14,620 --> 00:02:17,965
AND WE'LL TRY
THE WHOLE THING AGAIN.
47
00:02:18,000 --> 00:02:19,310
INHALE.
48
00:02:19,344 --> 00:02:21,137
LIFT THE ARMS UP TO THE SIDE.
49
00:02:21,172 --> 00:02:24,896
AS YOU EXHALE, CONTRACT BACK.
50
00:02:24,931 --> 00:02:26,275
NOW GO FORWARD,
51
00:02:26,310 --> 00:02:29,275
THE HEAD COMING
BELOW THE ELBOWS.
52
00:02:29,310 --> 00:02:32,793
AS YOU COME UP, EXHALE AND LIFT.
53
00:02:32,827 --> 00:02:33,862
TRY AGAIN.
54
00:02:33,896 --> 00:02:35,655
INHALE.
55
00:02:35,689 --> 00:02:38,379
EXHALE. CONTRACT.
56
00:02:38,413 --> 00:02:41,448
REACH FORWARD, BREATHING IN.
57
00:02:41,482 --> 00:02:44,344
NOW ARMS REALLY STRAIGHT
AS YOU LIFT UP.
58
00:02:44,379 --> 00:02:50,241
GOOD. STAY FOR A BREATH.
59
00:02:50,275 --> 00:02:54,241
AND NOW LET'S TRY
WITH THE LEGS SEPARATED.
60
00:02:54,275 --> 00:02:56,689
CAREFUL ON THIS ONE.
61
00:02:56,724 --> 00:02:58,689
IT'S A LITTLE MORE DIFFICULT.
62
00:02:58,724 --> 00:03:01,482
BREATHING IN, LIFT THE CHEST.
63
00:03:01,517 --> 00:03:04,275
BREATHING OUT, CONTRACT BACK.
64
00:03:04,310 --> 00:03:07,172
INHALE. FORWARD YOU GO.
65
00:03:07,206 --> 00:03:10,103
EXHALE, LIFTING THE CHEST
TO COME UP.
66
00:03:10,137 --> 00:03:11,724
TRY AGAIN.
67
00:03:11,758 --> 00:03:14,724
DROP THE SHOULDER BLADES
DOWN THE BACK.
68
00:03:14,758 --> 00:03:17,793
NOW CONTRACT.
69
00:03:17,827 --> 00:03:21,793
NOW CAREFULLY MOVING FORWARD,
POINTING THE TOES...
70
00:03:21,827 --> 00:03:24,827
AND LIFTING AS YOU BREATHE OUT.
71
00:03:24,862 --> 00:03:26,689
STAY HERE AND BREATHE,
72
00:03:26,724 --> 00:03:32,103
EXTENDING THROUGH THE TOES,
LIFTING THROUGH THE CHEST.
73
00:03:32,137 --> 00:03:33,655
AND RELEASE.
74
00:03:33,689 --> 00:03:35,000
DRAW THE SOLES OF THE FEET
TOGETHER
75
00:03:35,034 --> 00:03:38,137
FOR BOUND-ANGLE POSE.
76
00:03:38,172 --> 00:03:40,206
PUSH YOUR CHEST FORWARD AND UP
77
00:03:40,241 --> 00:03:42,758
AND ROLL THE SHOULDERS
BACK AND DOWN.
78
00:03:42,793 --> 00:03:44,000
BREATHE.
79
00:03:44,034 --> 00:03:45,379
GOOD.
80
00:03:45,413 --> 00:03:49,034
NOW ONTO HANDS AND KNEES
FOR CAT ROLLING.
81
00:03:49,068 --> 00:03:51,068
AS YOU BREATHE IN,
LIFT YOUR TAIL,
82
00:03:51,103 --> 00:03:54,068
SINK YOUR BELLY,
AND LIFT THE HEAD.
83
00:03:54,103 --> 00:03:56,310
AS YOU BREATHE OUT,
TUCK THE TAIL,
84
00:03:56,344 --> 00:03:59,172
PUSH THE HANDS DOWN,
LOOK BETWEEN THE LEGS.
85
00:03:59,206 --> 00:04:00,758
AGAIN.
86
00:04:00,793 --> 00:04:05,689
INHALE TO CAT LIFT
AND EXHALE TO CAT.
87
00:04:05,724 --> 00:04:07,758
ONE LAST TIME.
88
00:04:07,793 --> 00:04:09,586
CAT LIFT...
89
00:04:09,620 --> 00:04:11,724
AND CHILD'S POSE THIS TIME.
90
00:04:11,758 --> 00:04:14,551
RELAX THE FOREHEAD DOWN.
91
00:04:14,586 --> 00:04:17,931
RELAX THE SHOULDERS.
92
00:04:17,965 --> 00:04:20,896
NOW ROLLING UP
TO MODIFIED HERO'S POSE.
93
00:04:20,931 --> 00:04:24,586
CURL THE BODY UP
AND LIFT YOUR CHEST...
94
00:04:24,620 --> 00:04:26,620
AND WE'LL CLOSE HERE
95
00:04:26,655 --> 00:04:29,172
WITH THE HANDS
AT THE HEART CENTRE,
96
00:04:29,206 --> 00:04:33,482
THE SHOULDERS DROPPED,
THE EYES SOFT.
97
00:04:33,517 --> 00:04:35,310
LET'S BOW.
98
00:04:35,344 --> 00:04:39,000
NAMASTE.
99
00:04:46,586 --> 00:04:49,758
AND WHEN WE COME BACK
WE'LL DO A STANDING SEQUENCE.
100
00:04:53,413 --> 00:04:56,724
THE TRIANGLE SERIES
USES THE HEART OPENING LINK.
101
00:04:56,758 --> 00:04:59,413
EXHALE. DRAW THE HANDS IN
TO THE HEART
102
00:04:59,448 --> 00:05:03,586
AND INHALE. OPEN.
103
00:05:03,620 --> 00:05:04,931
EXHALE.
104
00:05:04,965 --> 00:05:07,172
PULL THE BELLY INTO THE SPINE
AS THE HANDS COME IN.
105
00:05:07,206 --> 00:05:08,620
GOOD. ONE MORE TIME.
106
00:05:08,655 --> 00:05:11,517
INHALE SOFT, BELLY OPENING.
107
00:05:11,551 --> 00:05:14,655
AND EXHALE.
FIND THE STRENGTH IN YOUR CORE.
108
00:05:14,689 --> 00:05:15,655
AND WE'LL BEGIN.
109
00:05:15,689 --> 00:05:17,103
INHALE.
110
00:05:17,137 --> 00:05:20,000
TURN YOUR RIGHT FOOT OUT
AND PUSH THE LEFT HEEL BACK.
111
00:05:20,034 --> 00:05:21,655
NOW EXHALE.
112
00:05:21,689 --> 00:05:25,172
REACH WAY OVER TO THE RIGHT
AND CHANGE THE ARMS TO VERTICAL.
113
00:05:25,206 --> 00:05:26,310
BEND THE KNEE.
114
00:05:26,344 --> 00:05:28,206
LOOK FORWARD, AND AS YOU EXHALE,
115
00:05:28,241 --> 00:05:31,068
LOOK UP,
STRAIGHTENING YOUR RIGHT LEG.
116
00:05:31,103 --> 00:05:32,413
TRY AGAIN.
117
00:05:32,448 --> 00:05:36,172
BREATHING IN,
BENDING AND LOOKING FORWARD.
118
00:05:36,206 --> 00:05:37,620
NOW EXHALE. LOOK UP.
119
00:05:37,655 --> 00:05:39,310
STRAIGHTEN THE LEG
120
00:05:39,344 --> 00:05:42,413
AND TRY TO OPEN YOUR CHEST,
REVOLVING UPWARDS.
121
00:05:42,448 --> 00:05:44,793
DRAW THE SHOULDERS
AWAY FROM THE EARS.
122
00:05:44,827 --> 00:05:46,344
BREATHE.
123
00:05:46,379 --> 00:05:48,758
GOOD. AND CHANGE.
124
00:05:48,793 --> 00:05:50,517
BEND THE KNEE
TO COME OUT OF THE POSE.
125
00:05:50,551 --> 00:05:53,827
COME UP AND TOUCH THE HANDS
AND EXHALE.
126
00:05:53,862 --> 00:05:56,103
NARROW THE STANCE
IF YOU NEED TO.
127
00:05:56,137 --> 00:05:59,931
BREATHING IN, HEART OPENING.
128
00:05:59,965 --> 00:06:03,689
BREATHING OUT,
FEELING THE WHOLE BODY.
129
00:06:03,724 --> 00:06:07,793
AGAIN, INHALE.
130
00:06:07,827 --> 00:06:09,655
VERY NICE.
131
00:06:09,689 --> 00:06:12,034
LET'S TRY ON THE OTHER SIDE.
132
00:06:12,068 --> 00:06:13,724
INHALE.
TURN THE LEFT FOOT OUT
133
00:06:13,758 --> 00:06:15,931
AND PUSH THE RIGHT HEEL BACK,
134
00:06:15,965 --> 00:06:20,482
AND EXHALE, REACH TO THE SIDE
AND THEN INTO TRIANGLE POSE.
135
00:06:20,517 --> 00:06:22,793
BEND THE KNEE TO DEEPEN,
136
00:06:22,827 --> 00:06:24,862
AND AS YOU EXHALE,
STRAIGHTEN THE LEG.
137
00:06:24,896 --> 00:06:27,068
REVOLVE THE CHEST UP.
138
00:06:27,103 --> 00:06:31,137
TRY AGAIN. BEND THE KNEE.
139
00:06:31,172 --> 00:06:33,724
KEEP THE RIBS PARALLEL
AS YOU STRAIGHTEN THE LEG.
140
00:06:33,758 --> 00:06:36,551
PULL THE SHOULDERS
AWAY FROM THE EARS.
141
00:06:36,586 --> 00:06:38,517
STAY AND BREATHE
IN TRIANGLE POSE,
142
00:06:38,551 --> 00:06:42,758
LENGTHENING FROM ALL POINTS.
143
00:06:42,793 --> 00:06:43,862
GOOD, AND RELEASE.
144
00:06:43,896 --> 00:06:45,413
BEND THE KNEE TO COME OUT.
145
00:06:45,448 --> 00:06:47,379
PALMS TOUCH.
146
00:06:47,413 --> 00:06:49,517
EXHALE. NAMASTE.
147
00:06:49,551 --> 00:06:52,448
HEART OPENING LINK.
148
00:06:52,482 --> 00:06:58,344
FEEL THE EFFORTLESS FLOW,
THE MOVEMENT ON THE BREATH.
149
00:06:58,379 --> 00:06:59,827
ONE MORE TIME.
150
00:06:59,862 --> 00:07:03,310
INHALE,
OPENING THE HEART CENTRE.
151
00:07:03,344 --> 00:07:06,689
LIGHT COMES POURING IN.
152
00:07:06,724 --> 00:07:08,034
LET'S CONTINUE.
153
00:07:08,068 --> 00:07:09,310
INHALE.
154
00:07:09,344 --> 00:07:11,724
TURN THE FEET TO THE RIGHT,
AND EXHALE.
155
00:07:11,758 --> 00:07:15,206
REACH OUT
AND INTO TRIANGLE POSE.
156
00:07:15,241 --> 00:07:17,137
NOW BREATHE IN
AND LENGTHEN THE SPINE,
157
00:07:17,172 --> 00:07:19,379
BRINGING THE ARM DOWN
AND ACROSS,
158
00:07:19,413 --> 00:07:22,206
AND AS YOU EXHALE,
REACH THE RIGHT ARM UP.
159
00:07:22,241 --> 00:07:24,413
THIS IS REVOLVED TRIANGLE.
160
00:07:24,448 --> 00:07:27,000
BEND THE KNEE
AND DROP THE FOCUS SLIGHTLY,
161
00:07:27,034 --> 00:07:30,931
AND AS YOU EXHALE,
LENGTHEN THE SPINE TO TWIST.
162
00:07:30,965 --> 00:07:32,206
TRY AGAIN.
163
00:07:32,241 --> 00:07:34,965
BEND THE KNEE,
SQUARE OFF THE HIPS,
164
00:07:35,000 --> 00:07:38,241
AND REACH OUT WITH THE SPINE.
165
00:07:38,275 --> 00:07:41,655
GOOD. STAY IN REVOLVED TRIANGLE.
166
00:07:41,689 --> 00:07:46,724
IF IT'S TOO MUCH FOR THE NECK,
KEEP THE FOCUS LOOKING DOWN.
167
00:07:46,758 --> 00:07:49,206
THAT'S IT, AND CHANGE.
168
00:07:49,241 --> 00:07:54,586
COME BACK UP TO CENTRE,
AND WE'LL REST.
169
00:07:54,620 --> 00:07:58,413
SOFT BELLY AS YOU BREATHE IN.
170
00:07:58,448 --> 00:08:03,344
NOW A STRONG BELLY
AS YOU BREATHE OUT.
171
00:08:03,379 --> 00:08:07,724
ONCE AGAIN.
172
00:08:07,758 --> 00:08:11,137
EXHALE, AND LET'S GO.
173
00:08:11,172 --> 00:08:14,758
TURN THE LEFT FOOT OUT,
BREATHING IN.
174
00:08:14,793 --> 00:08:18,620
REACH OUT
AND INTO TRIANGLE POSE.
175
00:08:18,655 --> 00:08:20,068
NOW LIFT
176
00:08:20,103 --> 00:08:22,551
AND BRING THE RIGHT HAND
ACROSS THE FOOT OR THE ANKLE
177
00:08:22,586 --> 00:08:27,275
AND LIFT THE LEFT ARM UP,
TWISTING.
178
00:08:27,310 --> 00:08:28,655
BREATHE IN.
179
00:08:28,689 --> 00:08:32,034
BEND YOUR LEFT KNEE,
SQUARE THE HIPS, AND EXHALE.
180
00:08:32,068 --> 00:08:34,448
TRY TO STRAIGHTEN THE LEG.
181
00:08:34,482 --> 00:08:35,310
AGAIN.
182
00:08:35,344 --> 00:08:38,137
INHALE.
183
00:08:38,172 --> 00:08:39,310
EXHALE.
184
00:08:39,344 --> 00:08:42,448
LENGTHEN THE SPINE
TO STRAIGHTEN THE LEG.
185
00:08:42,482 --> 00:08:44,344
STAY IN REVOLVED TRIANGLE.
186
00:08:44,379 --> 00:08:48,931
BREATHE.
187
00:08:48,965 --> 00:08:51,896
TO COME OUT OF THE POSE,
BEND THE FRONT KNEE.
188
00:08:51,931 --> 00:08:56,000
WINDMILL THE ARMS UP AND EXHALE.
189
00:08:56,034 --> 00:08:58,689
NAMASTE.
190
00:08:58,724 --> 00:09:02,000
RESTING.
191
00:09:06,068 --> 00:09:08,793
GOOD. ONE MORE RESTING BREATH.
192
00:09:08,827 --> 00:09:12,896
FEEL THE EASE OF THE MOVEMENT
COMES FROM THE BREATH.
193
00:09:12,931 --> 00:09:14,137
HERE WE GO.
194
00:09:14,172 --> 00:09:17,034
BREATHING IN, TURN THE FEET,
195
00:09:17,068 --> 00:09:19,517
AND BREATHING OUT,
FIND TRIANGLE POSE,
196
00:09:19,551 --> 00:09:21,551
ARMS TO VERTICAL.
197
00:09:21,586 --> 00:09:22,965
BREATHE IN.
198
00:09:23,000 --> 00:09:25,896
LEFT HAND COMES DOWN AND ACROSS,
199
00:09:25,931 --> 00:09:28,275
AND BREATHE OUT,
LIFT YOUR RIGHT ARM.
200
00:09:28,310 --> 00:09:30,724
REVOLVED TRIANGLE.
201
00:09:30,758 --> 00:09:32,310
BREATHING IN,
202
00:09:32,344 --> 00:09:35,034
BRING THE RIGHT HAND DOWN
AND ACROSS THE FOOT.
203
00:09:35,068 --> 00:09:38,689
BREATHE OUT, UNCROSS,
HEAD-TO-KNEE POSE.
204
00:09:38,724 --> 00:09:40,379
DEEPEN IN THIS POSE.
205
00:09:40,413 --> 00:09:43,862
BEND THE KNEE,
SQUARE OFF THE HIPS, AND EXHALE.
206
00:09:43,896 --> 00:09:46,206
STRAIGHTEN THE RIGHT LEG.
207
00:09:46,241 --> 00:09:47,758
TRY AGAIN.
208
00:09:47,793 --> 00:09:49,310
BEND THE KNEE
209
00:09:49,344 --> 00:09:51,448
AND FIND THE WEIGHT EVEN
ALL THE WAY AROUND THE FEET.
210
00:09:51,482 --> 00:09:53,034
NOW PUSH
YOUR RIGHT BUTTOCKS BACK
211
00:09:53,068 --> 00:09:55,448
AS YOU STRAIGHTEN THE LEG.
212
00:09:55,482 --> 00:09:58,034
STAY AND BREATHE.
213
00:09:58,068 --> 00:10:02,758
HEAD-TO-KNEE POSE.
214
00:10:02,793 --> 00:10:03,448
CHANGE.
215
00:10:03,482 --> 00:10:06,241
INHALE UP.
216
00:10:06,275 --> 00:10:06,689
EXHALE.
217
00:10:06,724 --> 00:10:09,793
CIRCLE.
218
00:10:09,827 --> 00:10:15,758
HEART OPENING LINK.
219
00:10:15,793 --> 00:10:19,448
THE SMOOTHER THE BREATH,
THE SOFTER THE MOVEMENT.
220
00:10:19,482 --> 00:10:22,413
INHALE.
221
00:10:22,448 --> 00:10:24,275
EXHALE.
222
00:10:24,310 --> 00:10:25,000
HERE WE GO.
223
00:10:25,034 --> 00:10:26,275
LEFT SIDE.
224
00:10:26,310 --> 00:10:27,310
INHALE.
225
00:10:27,344 --> 00:10:28,655
TURN YOUR FEET
226
00:10:28,689 --> 00:10:30,000
AND REACH OUT TO THE LEFT
227
00:10:30,034 --> 00:10:32,344
AS THE HIP KEEPS REACHING
TO THE RIGHT.
228
00:10:32,379 --> 00:10:34,793
EXHALE. FIND THE POSE.
229
00:10:34,827 --> 00:10:37,689
INHALE. TURN.
THE RIGHT HAND CROSSES,
230
00:10:37,724 --> 00:10:38,655
AND EXHALE.
231
00:10:38,689 --> 00:10:41,551
THE LEFT ARM LIFTS.
232
00:10:41,586 --> 00:10:43,103
HEAD-TO-KNEE POSE NOW.
233
00:10:43,137 --> 00:10:45,931
CROSS THE HANDS AND UNCROSS,
234
00:10:45,965 --> 00:10:49,517
LENGTHENING THE SPINE
AND DRAPING THE HEAD DOWN.
235
00:10:49,551 --> 00:10:51,172
NOW WE DEEPEN.
236
00:10:51,206 --> 00:10:52,068
BEND THE KNEE.
237
00:10:52,103 --> 00:10:53,793
SQUARE OFF THE HIPS.
238
00:10:53,827 --> 00:10:54,827
EXHALE.
239
00:10:54,862 --> 00:10:58,034
PUSH YOUR LEFT BUTTOCKS BACK
AND UP.
240
00:10:58,068 --> 00:10:59,137
AGAIN.
241
00:10:59,172 --> 00:11:00,103
INHALE.
242
00:11:00,137 --> 00:11:01,862
SQUARE HIPS.
243
00:11:01,896 --> 00:11:05,689
LENGTHEN THE SPINE AND THE LEG.
244
00:11:05,724 --> 00:11:07,000
GOOD.
245
00:11:07,034 --> 00:11:13,137
STAY IN HEAD-TO-KNEE POSE NOW,
BREATHING.
246
00:11:13,172 --> 00:11:14,137
AND RELEASE.
247
00:11:14,172 --> 00:11:17,827
INHALE. SWING UP WITH THE ARMS,
248
00:11:17,862 --> 00:11:21,448
AND EXHALE, CIRCLE THE HANDS.
249
00:11:21,482 --> 00:11:25,551
HEART OPENING.
250
00:11:25,586 --> 00:11:29,482
THE BELLY AND THE BACK
COME TOGETHER AS YOU EXHALE.
251
00:11:29,517 --> 00:11:33,551
NOW THE BELLY AND THE BACK
MOVE APART AS YOU EXPAND.
252
00:11:33,586 --> 00:11:36,000
GOOD.
253
00:11:36,034 --> 00:11:37,655
TO THE RIGHT SIDE.
254
00:11:37,689 --> 00:11:38,379
INHALE.
255
00:11:38,413 --> 00:11:39,482
RIGHT FOOT TURNS OUT.
256
00:11:39,517 --> 00:11:41,689
LEFT HEEL PUSHES BACK.
257
00:11:41,724 --> 00:11:43,655
EXHALE. REACH SIDE...
258
00:11:43,689 --> 00:11:46,413
AND NOW VERTICAL WITH THE ARMS.
259
00:11:46,448 --> 00:11:50,034
INHALE. CROSS THE LEFT HAND
AND EXHALE.
260
00:11:50,068 --> 00:11:53,448
REVOLVED TRIANGLE.
261
00:11:53,482 --> 00:11:56,517
INHALE. CROSS THE RIGHT HAND.
262
00:11:56,551 --> 00:12:00,275
EXHALE. UNCROSS THE HANDS
AND DRAPE THE HEAD DOWN.
263
00:12:00,310 --> 00:12:02,241
NOW COME UP TO WARRIOR ONE.
264
00:12:02,275 --> 00:12:05,310
INHALE. LIFT YOUR CHEST AND ARMS
265
00:12:05,344 --> 00:12:09,103
AND STAY FOR THE EXHALE BREATH,
DROPPING YOUR TAILBONE.
266
00:12:09,137 --> 00:12:10,689
NOW STRAIGHTEN YOUR FRONT LEG.
267
00:12:10,724 --> 00:12:13,275
FIND THE VERTICAL
WITH THE SPINE.
268
00:12:13,310 --> 00:12:15,689
AS YOU EXHALE, BEND THE KNEE,
269
00:12:15,724 --> 00:12:17,827
COMING NO FURTHER
THAN THE ANKLE.
270
00:12:17,862 --> 00:12:19,172
TRY AGAIN.
271
00:12:19,206 --> 00:12:21,034
INHALE.
272
00:12:21,068 --> 00:12:24,862
AS YOU BEND THE KNEE,
SEND THE ARMS BACK.
273
00:12:24,896 --> 00:12:27,586
STAY IN WARRIOR ONE NOW,
274
00:12:27,620 --> 00:12:33,413
TAILBONE DROPPING FORWARD,
CHEST LIFTING UP.
275
00:12:33,448 --> 00:12:37,034
GOOD. RELEASE.
276
00:12:37,068 --> 00:12:39,827
NAMASTE.
277
00:12:39,862 --> 00:12:40,172
OPEN.
278
00:12:40,206 --> 00:12:41,862
CLOSE.
279
00:12:41,896 --> 00:12:46,103
FLYING OUTWARDS.
280
00:12:46,137 --> 00:12:49,517
AND CONTRACTING IN.
281
00:12:49,551 --> 00:12:56,241
SOFT, OPEN, CLEAR BREATH.
282
00:12:56,275 --> 00:12:57,896
LET'S GO TO THE LEFT.
283
00:12:57,931 --> 00:13:00,206
INHALE. TURN THE FEET.
284
00:13:00,241 --> 00:13:05,172
EXHALE. REACH HORIZONTAL,
NOW VERTICAL.
285
00:13:05,206 --> 00:13:07,896
INHALE. THE RIGHT HAND CROSSES.
286
00:13:07,931 --> 00:13:12,758
EXHALE. LIFT THE LEFT ARM,
REVOLVED TRIANGLE.
287
00:13:12,793 --> 00:13:13,689
GOOD.
288
00:13:13,724 --> 00:13:16,241
INHALE. LEFT HAND CROSSES.
289
00:13:16,275 --> 00:13:20,103
EXHALE.
LENGTHEN TO HEAD-TO-KNEE POSE.
290
00:13:20,137 --> 00:13:21,724
NOW FLYING UP TO WARRIOR ONE.
291
00:13:21,758 --> 00:13:22,413
INHALE.
292
00:13:22,448 --> 00:13:24,482
LIFT.
293
00:13:24,517 --> 00:13:27,965
AND STAY
AND FIND THE TAILBONE HEAVY.
294
00:13:28,000 --> 00:13:29,103
GOOD.
295
00:13:29,137 --> 00:13:32,310
NOW LIFT,
STRAIGHTENING YOUR LEG,
296
00:13:32,344 --> 00:13:36,655
AND AS YOU EXHALE,
DEEPEN INTO WARRIOR ONE POSE.
297
00:13:36,689 --> 00:13:38,137
TRY AGAIN.
298
00:13:38,172 --> 00:13:40,103
INHALE STRAIGHTENING THE LEG,
299
00:13:40,137 --> 00:13:43,137
AND EXHALE KEEPING SQUARE HIPS,
BENDING THE KNEE.
300
00:13:43,172 --> 00:13:45,724
STAY AND BREATHE IN WARRIOR ONE,
301
00:13:45,758 --> 00:13:49,034
PUSHING YOUR RIGHT HIP FORWARD
AND YOUR LEFT HIP BACK,
302
00:13:49,068 --> 00:13:52,172
SQUARING OFF THE HIPS.
303
00:13:52,206 --> 00:13:54,551
GOOD, AND RELEASE.
304
00:13:54,586 --> 00:13:57,206
PALMS TOUCH.
305
00:13:57,241 --> 00:14:00,931
EXHALE. NAMASTE.
306
00:14:00,965 --> 00:14:05,068
SWINGING...
307
00:14:05,103 --> 00:14:08,586
BREATHING...
308
00:14:08,620 --> 00:14:11,310
ONE MORE RESTING BREATH,
309
00:14:11,344 --> 00:14:13,344
AND WE'LL TRY
THE WHOLE SEQUENCE,
310
00:14:13,379 --> 00:14:15,620
LINKING THE POSES WITH BREATH.
311
00:14:15,655 --> 00:14:17,000
HERE WE GO.
312
00:14:17,034 --> 00:14:19,689
INHALE. TURN THE FEET.
313
00:14:19,724 --> 00:14:22,965
EXHALE, REACH OUT TO THE SIDE.
314
00:14:23,000 --> 00:14:24,862
AND TRIANGLE.
315
00:14:24,896 --> 00:14:27,586
INHALE, LIFT AND TURN.
316
00:14:27,620 --> 00:14:28,344
EXHALE.
317
00:14:28,379 --> 00:14:32,206
REVOLVED TRIANGLE.
318
00:14:32,241 --> 00:14:35,103
INHALE. CROSS THE HANDS.
319
00:14:35,137 --> 00:14:36,379
SQUARE OFF THE HIPS.
320
00:14:36,413 --> 00:14:40,137
EXHALE. HEAD TO KNEE.
321
00:14:40,172 --> 00:14:40,793
INHALE.
322
00:14:40,827 --> 00:14:43,172
WARRIOR ONE.
323
00:14:43,206 --> 00:14:44,655
EXHALE.
324
00:14:44,689 --> 00:14:48,965
WARRIOR TWO, OPENING THE ARMS,
THE CHEST, AND THE LEFT HIP.
325
00:14:49,000 --> 00:14:50,241
INHALE.
326
00:14:50,275 --> 00:14:52,344
STRAIGHTEN THE LEG
AND LOOK FORWARD.
327
00:14:52,379 --> 00:14:55,413
NOW EXHALE,
DEEPENING INTO THE POSE.
328
00:14:55,448 --> 00:14:56,827
TRY AGAIN.
329
00:14:56,862 --> 00:15:01,000
BREATHING IN, LOOK FORWARD,
AND THEN TURN THE HEAD,
330
00:15:01,034 --> 00:15:02,137
TURN THE KNEE,
331
00:15:02,172 --> 00:15:04,793
BUT KEEP YOUR LEFT LEG
REALLY STRAIGHT.
332
00:15:04,827 --> 00:15:07,000
STAY AND BREATHE.
333
00:15:10,103 --> 00:15:11,344
GOOD. RELEASE.
334
00:15:11,379 --> 00:15:15,344
PALMS TOUCH ABOVE YOU.
335
00:15:15,379 --> 00:15:18,000
EXHALE. NAMASTE.
336
00:15:18,034 --> 00:15:20,827
HEART OPENING LINK.
337
00:15:20,862 --> 00:15:22,827
FREE THE HIPS HERE.
338
00:15:22,862 --> 00:15:25,379
THE FRONT OF THE HIPS
SHOULD FEEL SOFT,
339
00:15:25,413 --> 00:15:28,965
THE TAILBONE SLIGHTLY BACK.
340
00:15:29,000 --> 00:15:32,896
ONE MORE BREATH-BODY LINK.
341
00:15:32,931 --> 00:15:35,103
AND LET'S GO ON THE LEFT SIDE.
342
00:15:35,137 --> 00:15:37,482
BREATHING IN,
TURN THE LEFT FOOT OUT,
343
00:15:37,517 --> 00:15:39,517
RIGHT HEEL BACK.
344
00:15:39,551 --> 00:15:43,482
BREATHING OUT, REACH,
AND FIND TRIANGLE POSE.
345
00:15:43,517 --> 00:15:46,724
BRING THE RIGHT HAND DOWN
AS YOU BREATHE IN,
346
00:15:46,758 --> 00:15:49,379
AND STRETCH THE LEFT ARM UP
AS YOU BREATHE OUT.
347
00:15:49,413 --> 00:15:51,689
GOOD.
348
00:15:51,724 --> 00:15:54,758
INHALE. CROSS.
349
00:15:54,793 --> 00:15:58,620
EXHALE. HEAD-TO-KNEE POSE.
350
00:15:58,655 --> 00:16:02,793
ONE INHALE BREATH
TO WARRIOR ONE.
351
00:16:02,827 --> 00:16:08,344
EXHALE TO WARRIOR TWO,
OPENING THE ARMS AND THE CHEST.
352
00:16:08,379 --> 00:16:11,103
STRAIGHTEN THE LEG
AND LOOK FORWARD.
353
00:16:11,137 --> 00:16:15,103
NOW FIND THE PLACEMENT
OF THE KNEE, TURNING OUT.
354
00:16:15,137 --> 00:16:17,206
TRY AGAIN.
355
00:16:17,241 --> 00:16:20,000
BREATHING IN...
356
00:16:20,034 --> 00:16:21,655
BREATHING OUT,
357
00:16:21,689 --> 00:16:24,034
THE LEFT KNEE OPENING
TOWARDS THE THIRD TOE,
358
00:16:24,068 --> 00:16:28,413
YOUR RIGHT HIP OPENING.
359
00:16:28,448 --> 00:16:30,241
GOOD, AND RELEASE.
360
00:16:30,275 --> 00:16:31,896
COME BACK TO CENTRE.
361
00:16:31,931 --> 00:16:35,655
INHALE BREATH.
362
00:16:35,689 --> 00:16:40,000
EXHALE. NAMASTE.
363
00:16:40,034 --> 00:16:44,241
SLOWING THE BREATH...
364
00:16:44,275 --> 00:16:46,724
EXHALE. DRAW THE HANDS IN,
365
00:16:46,758 --> 00:16:48,793
AND WE'LL DO ONE MORE LINK,
366
00:16:48,827 --> 00:16:51,068
AND THEN WE'LL TRY
THE WHOLE SEQUENCE
367
00:16:51,103 --> 00:16:54,068
JUST ONCE TO THE RIGHT SIDE.
368
00:16:54,103 --> 00:16:55,793
HERE WE GO.
369
00:16:55,827 --> 00:16:58,862
INHALE. TURN YOUR FEET.
370
00:16:58,896 --> 00:17:03,344
EXHALE. A LONG DESCENT
TO TRIANGLE.
371
00:17:03,379 --> 00:17:07,172
INHALE. LIFT AND CROSS.
372
00:17:07,206 --> 00:17:09,000
EXHALE.
373
00:17:09,034 --> 00:17:12,620
EXTEND THROUGH THE SPINE
AS YOU REACH THE ARM UP.
374
00:17:12,655 --> 00:17:13,206
INHALE.
375
00:17:13,241 --> 00:17:15,379
SEE YOUR HANDS.
376
00:17:15,413 --> 00:17:19,310
EXHALE.
UNCROSSING, FOLD THE HEAD DOWN.
377
00:17:19,344 --> 00:17:20,655
INHALE.
378
00:17:20,689 --> 00:17:22,896
BEND THE FRONT KNEE
AND REACH BACK.
379
00:17:22,931 --> 00:17:26,206
EXHALE. OPEN THE CHEST.
380
00:17:26,241 --> 00:17:29,310
GOOD. BREATHING IN,
COME BACK TO CENTRE.
381
00:17:29,344 --> 00:17:31,482
PALMS TOUCH,
382
00:17:31,517 --> 00:17:34,344
AND EXHALE. NAMASTE.
383
00:17:34,379 --> 00:17:39,137
WE'LL CLOSE NOW WITH ONE LINK.
384
00:17:39,172 --> 00:17:42,620
EXHALE...
385
00:17:42,655 --> 00:17:45,034
AND BOWING.
386
00:18:02,000 --> 00:18:03,620
THE FIRST RELEASE POSE--
387
00:18:03,655 --> 00:18:05,931
FEET APART
AND THE KNEES TOGETHER,
388
00:18:05,965 --> 00:18:08,862
AND THE ARMS DRAPING THE CHEST.
389
00:18:08,896 --> 00:18:14,551
BREATHING, RELEASING THE ARMS,
SEPARATING THE KNEES.
390
00:18:14,586 --> 00:18:16,000
NOW, AS YOU BREATHE IN,
391
00:18:16,034 --> 00:18:19,241
PRESS YOUR TAILBONE DOWN
AND LIFT YOUR BELLY.
392
00:18:19,275 --> 00:18:23,965
AS YOU EXHALE,
PRESS THE BELLY DOWN.
393
00:18:24,000 --> 00:18:28,000
INHALING, LIFTING ALL THE WAY UP
TO BRIDGE POSE,
394
00:18:28,034 --> 00:18:29,310
AND EXHALE.
395
00:18:29,344 --> 00:18:32,689
ROLLING DOWN
ONE VERTEBRA AT A TIME.
396
00:18:32,724 --> 00:18:37,310
AGAIN. INHALE FORWARD,
ONTO THE TAILBONE.
397
00:18:37,344 --> 00:18:38,655
EXHALE.
398
00:18:38,689 --> 00:18:42,965
PRESS YOUR BELLY DOWN
AND TUCK THE TAIL.
399
00:18:43,000 --> 00:18:44,241
INHALE.
400
00:18:44,275 --> 00:18:47,413
PEEL THE SPINE OFF THE FLOOR,
LIFTING.
401
00:18:47,448 --> 00:18:50,793
AND EXHALE, ROLLING DOWN.
402
00:18:50,827 --> 00:18:51,724
LAST TIME.
403
00:18:51,758 --> 00:18:54,448
BREATHING IN.
404
00:18:54,482 --> 00:18:58,793
BREATHING OUT,
PRESS YOUR BELLY DOWN.
405
00:18:58,827 --> 00:19:01,620
BREATHING IN,
LIFTING UP TO BRIDGE POSE.
406
00:19:01,655 --> 00:19:03,655
THIS TIME, WE'LL STAY.
407
00:19:03,689 --> 00:19:05,172
TUCK YOUR SHOULDERS TOGETHER.
408
00:19:05,206 --> 00:19:07,586
INTERLACE THE FINGERS.
409
00:19:07,620 --> 00:19:13,413
PRESS YOUR KNEES FORWARD
AND YOUR FEET DOWN.
410
00:19:13,448 --> 00:19:16,103
BREATHING.
411
00:19:16,137 --> 00:19:19,137
RELEASE THE HANDS NOW
AND SEPARATE THE SHOULDERS,
412
00:19:19,172 --> 00:19:22,793
AND REALLY TUCK
AS YOU ROLL DOWN.
413
00:19:22,827 --> 00:19:24,931
THEN BRING THE HANDS
ONTO THE BELLY
414
00:19:24,965 --> 00:19:27,517
AND SEPARATE THE KNEES,
415
00:19:27,551 --> 00:19:32,620
THE SOLES OF THE FEET
FALLING OPEN.
416
00:19:32,655 --> 00:19:36,000
LETTING GO...
417
00:19:39,965 --> 00:19:41,206
AND CHANGE.
418
00:19:41,241 --> 00:19:43,689
BRING THE KNEES INTO YOUR CHEST
NOW.
419
00:19:43,724 --> 00:19:51,206
HUG THE KNEES, TAIL DROPPING,
BACK OF THE NECK SOFT.
420
00:19:51,241 --> 00:19:55,034
HAMSTRING STRETCH
ON YOUR RIGHT SIDE.
421
00:19:55,068 --> 00:19:59,103
LENGTHEN THE BACK
OF THE RIGHT LEG.
422
00:19:59,137 --> 00:20:01,241
LIFT YOUR HEAD UP
423
00:20:01,275 --> 00:20:04,310
AND DRAW THE LEG IN
JUST A LITTLE BIT.
424
00:20:04,344 --> 00:20:06,137
NOW TRY TO LEAVE THE LEG
WHERE IT IS
425
00:20:06,172 --> 00:20:09,241
AS YOU EXTEND THE OPPOSITE LEG
TO THE FLOOR
426
00:20:09,275 --> 00:20:11,724
AND RELAX THE NECK.
427
00:20:11,758 --> 00:20:12,689
GOOD.
428
00:20:12,724 --> 00:20:14,793
RELEASE TO KNEE-DOWN TWIST,
429
00:20:14,827 --> 00:20:16,551
FOLDING THE RIGHT KNEE
OVER THE BODY
430
00:20:16,586 --> 00:20:20,827
AND LOOKING TO THE OTHER SIDE.
431
00:20:20,862 --> 00:20:23,000
NOW, AS YOU RETURN TO YOUR BACK,
432
00:20:23,034 --> 00:20:25,517
THE RIGHT ANKLE
ON THE LEFT KNEE,
433
00:20:25,551 --> 00:20:27,379
THE RIGHT HAND
COMES BETWEEN YOUR LEGS
434
00:20:27,413 --> 00:20:32,000
AND MEETS THE LEFT HAND
WITH THE FINGERS INTERLACED.
435
00:20:32,034 --> 00:20:35,034
GENTLY PULL THE KNEES
INTO THE CHEST.
436
00:20:35,068 --> 00:20:40,206
BREATHE.
437
00:20:40,241 --> 00:20:42,172
AND CHANGE.
438
00:20:42,206 --> 00:20:46,034
LEFT LEG EXTEND NOW.
439
00:20:46,068 --> 00:20:52,241
LIFTING THE HEAD,
AND GENTLY PULLING THE LEG IN.
440
00:20:52,275 --> 00:20:54,034
NOW RETURN THE HEAD TO THE FLOOR
441
00:20:54,068 --> 00:20:57,724
AND EXTEND THE OPPOSITE LEG
LONG,
442
00:20:57,758 --> 00:21:03,275
BREATHING INTO THE LEGS.
443
00:21:03,310 --> 00:21:06,620
AND RELEASE TO KNEE-DOWN TWIST,
444
00:21:06,655 --> 00:21:09,379
THE LEFT KNEE FOLDING OVER,
445
00:21:09,413 --> 00:21:14,034
STRETCHING THROUGH THE LOW BACK
AND THE SHOULDER,
446
00:21:14,068 --> 00:21:15,793
AND RETURNING TO YOUR BACK,
447
00:21:15,827 --> 00:21:18,827
WITH THE LEFT ANKLE
ON THE RIGHT KNEE,
448
00:21:18,862 --> 00:21:21,448
LEFT HAND BETWEEN THE LEGS,
449
00:21:21,482 --> 00:21:25,379
INTERLACE THE FINGERS,
AND PULL IN.
450
00:21:25,413 --> 00:21:29,586
BREATHE.
451
00:21:29,620 --> 00:21:32,034
RELEASE NOW.
452
00:21:32,068 --> 00:21:37,344
RELAX YOUR LEGS OUT
AND TURN THE PALMS UP
453
00:21:37,379 --> 00:21:43,000
AND LET THE WHOLE BODY
NOW SINK DOWN INTO THE MAT,
454
00:21:43,034 --> 00:21:47,793
AND THE FEET ALL THE WAY UP
THROUGH THE LEGS TO THE HIPS,
455
00:21:47,827 --> 00:21:50,896
LETTING GO.
456
00:21:50,931 --> 00:21:54,000
FROM THE FINGERS
ALL THE WAY UP THROUGH THE ARMS,
457
00:21:54,034 --> 00:22:00,758
WAY INTO THE SHOULDERS,
LETTING GO.
458
00:22:00,793 --> 00:22:12,379
NOW THE FACE, THE SKULL,
AND EVEN THE HAIR, SOFTENING...
459
00:22:12,413 --> 00:22:14,137
AND NOW WITH ONE BREATH,
460
00:22:14,172 --> 00:22:18,413
WAKE YOURSELF UP,
A DEEP BREATH IN.
461
00:22:18,448 --> 00:22:20,413
WIGGLE THE FINGERS AND THE TOES.
462
00:22:20,448 --> 00:22:23,275
SQUEEZE AND RELEASE THE HANDS.
463
00:22:23,310 --> 00:22:26,551
RUB THE HANDS TOGETHER BRISKLY
UNTIL THEY'RE HOT.
464
00:22:26,586 --> 00:22:31,413
BRING THE HANDS ONTO THE EYES
AND WASH THE FACE,
465
00:22:31,448 --> 00:22:35,482
AND THEN COME BACK TO SIT.
466
00:22:35,517 --> 00:22:37,482
TURN THE PALMS UP
467
00:22:37,517 --> 00:22:39,551
WITH THE THUMB AND INDEX FINGER
TOGETHER
468
00:22:39,586 --> 00:22:42,000
IN DHYANA MUDRA.
469
00:22:42,034 --> 00:22:44,034
PRESS YOUR TAILBONE DOWN
470
00:22:44,068 --> 00:22:50,172
AND LIFT YOUR CHEST HIGH
AND RELAX THE WHOLE BODY.
471
00:22:50,206 --> 00:22:57,034
SUPER ALERT, ABSOLUTELY CALM.
472
00:22:57,068 --> 00:23:02,068
WE'LL CLOSE HERE WITH A BOW.
473
00:23:02,103 --> 00:23:04,551
NAMASTE.
474
00:23:04,586 --> 00:23:07,620
LET US MEET IN A SPACE
WITH NO FENCES,
475
00:23:07,655 --> 00:23:09,482
ENDLESS SKY,
476
00:23:09,517 --> 00:23:11,724
BOUNDLESS POTENTIAL,
477
00:23:11,758 --> 00:23:15,000
OPENING FROM THE HEART.
32026
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