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 WARMUP,

AND THEN INTO TODAY'S DYNAMIC FLOW,

AWAKENING WITH BREATH.

OUR WARMUP BEGINS SITTING WITH THE LEGS EXTENDED.

LIFT YOUR CHEST AND DROP YOUR SHOULDERS.

REACH THE HANDS BACK BEHIND YOU AND CURVE THE BACK

AS YOU DRAW THE CHIN DOWN TO THE CHEST.

BREATHE IN.

STRAIGHTEN THE ARMS AND LIFT YOUR CHEST.

AND AS YOU BREATHE OUT, BEND THE ELBOWS

AND TUCK YOUR CHIN IN.

TRY AGAIN.

INHALE, LIFT...

AND EXHALE, CURVE.

ONE LAST TIME.

FLEX THE FEET AS YOU LIFT THE CHEST,

AND RELAX THE FEET AS YOU GO BACK.

NOW THIS TIME, WALK THE HANDS FORWARD

AND SIT UP IN DANDASANA.

BREATHE IN AND LIFT YOUR ARMS TO THE SIDE.

AS YOU BREATHE OUT, CONTRACT BACK,

FLEXING THE HANDS AND THE FEET.

NOW GO FORWARD WITH SHIVA MUDRA,

AND EXHALE, LIFT THE WHOLE PIECE UP.

AGAIN.

BREATHING IN, OPEN THE CHEST.

BREATHING OUT, FLEX AND CONTRACT.

NOW GO FORWARD.

BREATHING IN, POINT THE TOES.

LEAVE THE TOES POINTED AS YOU LIFT UP.

STAY AND BREATHE.

GOOD. AND NOW TRANSITION.

BRING THE ARMS DOWN

AND THE SOLES OF THE FEET TOGETHER,

AND WE'LL TRY THE WHOLE THING AGAIN.

INHALE.

LIFT THE ARMS UP TO THE SIDE.

AS YOU EXHALE, CONTRACT BACK.

NOW GO FORWARD,

THE HEAD COMING BELOW THE ELBOWS.

AS YOU COME UP, EXHALE AND LIFT.

TRY AGAIN.

INHALE.

EXHALE. CONTRACT.

REACH FORWARD, BREATHING IN.

NOW ARMS REALLY STRAIGHT AS YOU LIFT UP.

GOOD. STAY FOR A BREATH.

AND NOW LET'S TRY WITH THE LEGS SEPARATED.

CAREFUL ON THIS ONE.

IT'S A LITTLE MORE DIFFICULT.

BREATHING IN, LIFT THE CHEST.

BREATHING OUT, CONTRACT BACK.

INHALE. FORWARD YOU GO.

EXHALE, LIFTING THE CHEST TO COME UP.

TRY AGAIN.

DROP THE SHOULDER BLADES DOWN THE BACK.

NOW CONTRACT.

NOW CAREFULLY MOVING FORWARD, POINTING THE TOES...

AND LIFTING AS YOU BREATHE OUT.

STAY HERE AND BREATHE,

EXTENDING THROUGH THE TOES, LIFTING THROUGH THE CHEST.

AND RELEASE.

DRAW THE SOLES OF THE FEET TOGETHER

FOR BOUND-ANGLE POSE.

PUSH YOUR CHEST FORWARD AND UP

AND ROLL THE SHOULDERS BACK AND DOWN.

BREATHE.

GOOD.

NOW ONTO HANDS AND KNEES FOR CAT ROLLING.

AS YOU BREATHE IN, LIFT YOUR TAIL,

SINK YOUR BELLY, AND LIFT THE HEAD.

AS YOU BREATHE OUT, TUCK THE TAIL,

PUSH THE HANDS DOWN, LOOK BETWEEN THE LEGS.

AGAIN.

INHALE TO CAT LIFT AND EXHALE TO CAT.

ONE LAST TIME.

CAT LIFT...

AND CHILD'S POSE THIS TIME.

RELAX THE FOREHEAD DOWN.

RELAX THE SHOULDERS.

NOW ROLLING UP TO MODIFIED HERO'S POSE.

CURL THE BODY UP AND LIFT YOUR CHEST...

AND WE'LL CLOSE HERE

WITH THE HANDS AT THE HEART CENTRE,

THE SHOULDERS DROPPED, THE EYES SOFT.

LET'S BOW.

NAMASTE.

AND WHEN WE COME BACK WE'LL DO A STANDING SEQUENCE.

THE TRIANGLE SERIES USES THE HEART OPENING LINK.

EXHALE. DRAW THE HANDS IN TO THE HEART

AND INHALE. OPEN.

EXHALE.

PULL THE BELLY INTO THE SPINE AS THE HANDS COME IN.

GOOD. ONE MORE TIME.

INHALE SOFT, BELLY OPENING.

AND EXHALE. FIND THE STRENGTH IN YOUR CORE.

AND WE'LL BEGIN.

INHALE.

TURN YOUR RIGHT FOOT OUT AND PUSH THE LEFT HEEL BACK.

NOW EXHALE.

REACH WAY OVER TO THE RIGHT AND CHANGE THE ARMS TO VERTICAL.

BEND THE KNEE.

LOOK FORWARD, AND AS YOU EXHALE,

LOOK UP, STRAIGHTENING YOUR RIGHT LEG.

TRY AGAIN.

BREATHING IN, BENDING AND LOOKING FORWARD.

NOW EXHALE. LOOK UP.

STRAIGHTEN THE LEG

AND TRY TO OPEN YOUR CHEST, REVOLVING UPWARDS.

DRAW THE SHOULDERS AWAY FROM THE EARS.

BREATHE.

GOOD. AND CHANGE.

BEND THE KNEE TO COME OUT OF THE POSE.

COME UP AND TOUCH THE HANDS AND EXHALE.

NARROW THE STANCE IF YOU NEED TO.

BREATHING IN, HEART OPENING.

BREATHING OUT, FEELING THE WHOLE BODY.

AGAIN, INHALE.

VERY NICE.

LET'S TRY ON THE OTHER SIDE.

INHALE. TURN THE LEFT FOOT OUT

AND PUSH THE RIGHT HEEL BACK,

AND EXHALE, REACH TO THE SIDE AND THEN INTO TRIANGLE POSE.

BEND THE KNEE TO DEEPEN,

AND AS YOU EXHALE, STRAIGHTEN THE LEG.

REVOLVE THE CHEST UP.

TRY AGAIN. BEND THE KNEE.

KEEP THE RIBS PARALLEL AS YOU STRAIGHTEN THE LEG.

PULL THE SHOULDERS AWAY FROM THE EARS.

STAY AND BREATHE IN TRIANGLE POSE,

LENGTHENING FROM ALL POINTS.

GOOD, AND RELEASE.

BEND THE KNEE TO COME OUT.

PALMS TOUCH.

EXHALE. NAMASTE.

HEART OPENING LINK.

FEEL THE EFFORTLESS FLOW, THE MOVEMENT ON THE BREATH.

ONE MORE TIME.

INHALE, OPENING THE HEART CENTRE.

LIGHT COMES POURING IN.

LET'S CONTINUE.

INHALE.

TURN THE FEET TO THE RIGHT, AND EXHALE.

REACH OUT AND INTO TRIANGLE POSE.

NOW BREATHE IN AND LENGTHEN THE SPINE,

BRINGING THE ARM DOWN AND ACROSS,

AND AS YOU EXHALE, REACH THE RIGHT ARM UP.

THIS IS REVOLVED TRIANGLE.

BEND THE KNEE AND DROP THE FOCUS SLIGHTLY,

AND AS YOU EXHALE, LENGTHEN THE SPINE TO TWIST.

TRY AGAIN.

BEND THE KNEE, SQUARE OFF THE HIPS,

AND REACH OUT WITH THE SPINE.

GOOD. STAY IN REVOLVED TRIANGLE.

IF IT'S TOO MUCH FOR THE NECK, KEEP THE FOCUS LOOKING DOWN.

THAT'S IT, AND CHANGE.

COME BACK UP TO CENTRE, AND WE'LL REST.

SOFT BELLY AS YOU BREATHE IN.

NOW A STRONG BELLY AS YOU BREATHE OUT.

ONCE AGAIN.

EXHALE, AND LET'S GO.

TURN THE LEFT FOOT OUT, BREATHING IN.

REACH OUT AND INTO TRIANGLE POSE.

NOW LIFT

AND BRING THE RIGHT HAND ACROSS THE FOOT OR THE ANKLE

AND LIFT THE LEFT ARM UP, TWISTING.

BREATHE IN.

BEND YOUR LEFT KNEE, SQUARE THE HIPS, AND EXHALE.

TRY TO STRAIGHTEN THE LEG.

AGAIN.

INHALE.

EXHALE.

LENGTHEN THE SPINE TO STRAIGHTEN THE LEG.

STAY IN REVOLVED TRIANGLE.

BREATHE.

TO COME OUT OF THE POSE, BEND THE FRONT KNEE.

WINDMILL THE ARMS UP AND EXHALE.

NAMASTE.

RESTING.

GOOD. ONE MORE RESTING BREATH.

FEEL THE EASE OF THE MOVEMENT COMES FROM THE BREATH.

HERE WE GO.

BREATHING IN, TURN THE FEET,

AND BREATHING OUT, FIND TRIANGLE POSE,

ARMS TO VERTICAL.

BREATHE IN.

LEFT HAND COMES DOWN AND ACROSS,

AND BREATHE OUT, LIFT YOUR RIGHT ARM.

REVOLVED TRIANGLE.

BREATHING IN,

BRING THE RIGHT HAND DOWN AND ACROSS THE FOOT.

BREATHE OUT, UNCROSS, HEAD-TO-KNEE POSE.

DEEPEN IN THIS POSE.

BEND THE KNEE, SQUARE OFF THE HIPS, AND EXHALE.

STRAIGHTEN THE RIGHT LEG.

TRY AGAIN.

BEND THE KNEE

AND FIND THE WEIGHT EVEN ALL THE WAY AROUND THE FEET.

NOW PUSH YOUR RIGHT BUTTOCKS BACK

AS YOU STRAIGHTEN THE LEG.

STAY AND BREATHE.

HEAD-TO-KNEE POSE.

CHANGE.

INHALE UP.

EXHALE.

CIRCLE.

HEART OPENING LINK.

THE SMOOTHER THE BREATH, THE SOFTER THE MOVEMENT.

INHALE.

EXHALE.

HERE WE GO.

LEFT SIDE.

INHALE.

TURN YOUR FEET

AND REACH OUT TO THE LEFT

AS THE HIP KEEPS REACHING TO THE RIGHT.

EXHALE. FIND THE POSE.

INHALE. TURN. THE RIGHT HAND CROSSES,

AND EXHALE.

THE LEFT ARM LIFTS.

HEAD-TO-KNEE POSE NOW.

CROSS THE HANDS AND UNCROSS,

LENGTHENING THE SPINE AND DRAPING THE HEAD DOWN.

NOW WE DEEPEN.

BEND THE KNEE.

SQUARE OFF THE HIPS.

EXHALE.

PUSH YOUR LEFT BUTTOCKS BACK AND UP.

AGAIN.

INHALE.

SQUARE HIPS.

LENGTHEN THE SPINE AND THE LEG.

GOOD.

STAY IN HEAD-TO-KNEE POSE NOW, BREATHING.

AND RELEASE.

INHALE. SWING UP WITH THE ARMS,

AND EXHALE, CIRCLE THE HANDS.

HEART OPENING.

THE BELLY AND THE BACK COME TOGETHER AS YOU EXHALE.

NOW THE BELLY AND THE BACK MOVE APART AS YOU EXPAND.

GOOD.

TO THE RIGHT SIDE.

INHALE.

RIGHT FOOT TURNS OUT.

LEFT HEEL PUSHES BACK.

EXHALE. REACH SIDE...

AND NOW VERTICAL WITH THE ARMS.

INHALE. CROSS THE LEFT HAND AND EXHALE.

REVOLVED TRIANGLE.

INHALE. CROSS THE RIGHT HAND.

EXHALE. UNCROSS THE HANDS AND DRAPE THE HEAD DOWN.

NOW COME UP TO WARRIOR ONE.

INHALE. LIFT YOUR CHEST AND ARMS

AND STAY FOR THE EXHALE BREATH, DROPPING YOUR TAILBONE.

NOW STRAIGHTEN YOUR FRONT LEG.

FIND THE VERTICAL WITH THE SPINE.

AS YOU EXHALE, BEND THE KNEE,

COMING NO FURTHER THAN THE ANKLE.

TRY AGAIN.

INHALE.

AS YOU BEND THE KNEE, SEND THE ARMS BACK.

STAY IN WARRIOR ONE NOW,

TAILBONE DROPPING FORWARD, CHEST LIFTING UP.

GOOD. RELEASE.

NAMASTE.

OPEN.

CLOSE.

FLYING OUTWARDS.

AND CONTRACTING IN.

SOFT, OPEN, CLEAR BREATH.

LET'S GO TO THE LEFT.

INHALE. TURN THE FEET.

EXHALE. REACH HORIZONTAL, NOW VERTICAL.

INHALE. THE RIGHT HAND CROSSES.

EXHALE. LIFT THE LEFT ARM, REVOLVED TRIANGLE.

GOOD.

INHALE. LEFT HAND CROSSES.

EXHALE. LENGTHEN TO HEAD-TO-KNEE POSE.

NOW FLYING UP TO WARRIOR ONE.

INHALE.

LIFT.

AND STAY AND FIND THE TAILBONE HEAVY.

GOOD.

NOW LIFT, STRAIGHTENING YOUR LEG,

AND AS YOU EXHALE, DEEPEN INTO WARRIOR ONE POSE.

TRY AGAIN.

INHALE STRAIGHTENING THE LEG,

AND EXHALE KEEPING SQUARE HIPS, BENDING THE KNEE.

STAY AND BREATHE IN WARRIOR ONE,

PUSHING YOUR RIGHT HIP FORWARD AND YOUR LEFT HIP BACK,

SQUARING OFF THE HIPS.

GOOD, AND RELEASE.

PALMS TOUCH.

EXHALE. NAMASTE.

SWINGING...

BREATHING...

ONE MORE RESTING BREATH,

AND WE'LL TRY THE WHOLE SEQUENCE,

LINKING THE POSES WITH BREATH.

HERE WE GO.

INHALE. TURN THE FEET.

EXHALE, REACH OUT TO THE SIDE.

AND TRIANGLE.

INHALE, LIFT AND TURN.

EXHALE.

REVOLVED TRIANGLE.

INHALE. CROSS THE HANDS.

SQUARE OFF THE HIPS.

EXHALE. HEAD TO KNEE.

INHALE.

WARRIOR ONE.

EXHALE.

WARRIOR TWO, OPENING THE ARMS, THE CHEST, AND THE LEFT HIP.

INHALE.

STRAIGHTEN THE LEG AND LOOK FORWARD.

NOW EXHALE, DEEPENING INTO THE POSE.

TRY AGAIN.

BREATHING IN, LOOK FORWARD, AND THEN TURN THE HEAD,

TURN THE KNEE,

BUT KEEP YOUR LEFT LEG REALLY STRAIGHT.

STAY AND BREATHE.

GOOD. RELEASE.

PALMS TOUCH ABOVE YOU.

EXHALE. NAMASTE.

HEART OPENING LINK.

FREE THE HIPS HERE.

THE FRONT OF THE HIPS SHOULD FEEL SOFT,

THE TAILBONE SLIGHTLY BACK.

ONE MORE BREATH-BODY LINK.

AND LET'S GO ON THE LEFT SIDE.

BREATHING IN, TURN THE LEFT FOOT OUT,

RIGHT HEEL BACK.

BREATHING OUT, REACH, AND FIND TRIANGLE POSE.

BRING THE RIGHT HAND DOWN AS YOU BREATHE IN,

AND STRETCH THE LEFT ARM UP AS YOU BREATHE OUT.

GOOD.

INHALE. CROSS.

EXHALE. HEAD-TO-KNEE POSE.

ONE INHALE BREATH TO WARRIOR ONE.

EXHALE TO WARRIOR TWO, OPENING THE ARMS AND THE CHEST.

STRAIGHTEN THE LEG AND LOOK FORWARD.

NOW FIND THE PLACEMENT OF THE KNEE, TURNING OUT.

TRY AGAIN.

BREATHING IN...

BREATHING OUT,

THE LEFT KNEE OPENING TOWARDS THE THIRD TOE,

YOUR RIGHT HIP OPENING.

GOOD, AND RELEASE.

COME BACK TO CENTRE.

INHALE BREATH.

EXHALE. NAMASTE.

SLOWING THE BREATH...

EXHALE. DRAW THE HANDS IN,

AND WE'LL DO ONE MORE LINK,

AND THEN WE'LL TRY THE WHOLE SEQUENCE

JUST ONCE TO THE RIGHT SIDE.

HERE WE GO.

INHALE. TURN YOUR FEET.

EXHALE. A LONG DESCENT TO TRIANGLE.

INHALE. LIFT AND CROSS.

EXHALE.

EXTEND THROUGH THE SPINE AS YOU REACH THE ARM UP.

INHALE.

SEE YOUR HANDS.

EXHALE. UNCROSSING, FOLD THE HEAD DOWN.

INHALE.

BEND THE FRONT KNEE AND REACH BACK.

EXHALE. OPEN THE CHEST.

GOOD. BREATHING IN, COME BACK TO CENTRE.

PALMS TOUCH,

AND EXHALE. NAMASTE.

WE'LL CLOSE NOW WITH ONE LINK.

EXHALE...

AND BOWING.

THE FIRST RELEASE POSE--

FEET APART AND THE KNEES TOGETHER,

AND THE ARMS DRAPING THE CHEST.

BREATHING, RELEASING THE ARMS, SEPARATING THE KNEES.

NOW, AS YOU BREATHE IN,

PRESS YOUR TAILBONE DOWN AND LIFT YOUR BELLY.

AS YOU EXHALE, PRESS THE BELLY DOWN.

INHALING, LIFTING ALL THE WAY UP TO BRIDGE POSE,

AND EXHALE.

ROLLING DOWN ONE VERTEBRA AT A TIME.

AGAIN. INHALE FORWARD, ONTO THE TAILBONE.

EXHALE.

PRESS YOUR BELLY DOWN AND TUCK THE TAIL.

INHALE.

PEEL THE SPINE OFF THE FLOOR, LIFTING.

AND EXHALE, ROLLING DOWN.

LAST TIME.

BREATHING IN.

BREATHING OUT, PRESS YOUR BELLY DOWN.

BREATHING IN, LIFTING UP TO BRIDGE POSE.

THIS TIME, WE'LL STAY.

TUCK YOUR SHOULDERS TOGETHER.

INTERLACE THE FINGERS.

PRESS YOUR KNEES FORWARD AND YOUR FEET DOWN.

BREATHING.

RELEASE THE HANDS NOW AND SEPARATE THE SHOULDERS,

AND REALLY TUCK AS YOU ROLL DOWN.

THEN BRING THE HANDS ONTO THE BELLY

AND SEPARATE THE KNEES,

THE SOLES OF THE FEET FALLING OPEN.

LETTING GO...

AND CHANGE.

BRING THE KNEES INTO YOUR CHEST NOW.

HUG THE KNEES, TAIL DROPPING, BACK OF THE NECK SOFT.

HAMSTRING STRETCH ON YOUR RIGHT SIDE.

LENGTHEN THE BACK OF THE RIGHT LEG.

LIFT YOUR HEAD UP

AND DRAW THE LEG IN JUST A LITTLE BIT.

NOW TRY TO LEAVE THE LEG WHERE IT IS

AS YOU EXTEND THE OPPOSITE LEG TO THE FLOOR

AND RELAX THE NECK.

GOOD.

RELEASE TO KNEE-DOWN TWIST,

FOLDING THE RIGHT KNEE OVER THE BODY

AND LOOKING TO THE OTHER SIDE.

NOW, AS YOU RETURN TO YOUR BACK,

THE RIGHT ANKLE ON THE LEFT KNEE,

THE RIGHT HAND COMES BETWEEN YOUR LEGS

AND MEETS THE LEFT HAND WITH THE FINGERS INTERLACED.

GENTLY PULL THE KNEES INTO THE CHEST.

BREATHE.

AND CHANGE.

LEFT LEG EXTEND NOW.

LIFTING THE HEAD, AND GENTLY PULLING THE LEG IN.

NOW RETURN THE HEAD TO THE FLOOR

AND EXTEND THE OPPOSITE LEG LONG,

BREATHING INTO THE LEGS.

AND RELEASE TO KNEE-DOWN TWIST,

THE LEFT KNEE FOLDING OVER,

STRETCHING THROUGH THE LOW BACK AND THE SHOULDER,

AND RETURNING TO YOUR BACK,

WITH THE LEFT ANKLE ON THE RIGHT KNEE,

LEFT HAND BETWEEN THE LEGS,

INTERLACE THE FINGERS, AND PULL IN.

BREATHE.

RELEASE NOW.

RELAX YOUR LEGS OUT AND TURN THE PALMS UP

AND LET THE WHOLE BODY NOW SINK DOWN INTO THE MAT,

AND THE FEET ALL THE WAY UP THROUGH THE LEGS TO THE HIPS,

LETTING GO.

FROM THE FINGERS ALL THE WAY UP THROUGH THE ARMS,

WAY INTO THE SHOULDERS, LETTING GO.

NOW THE FACE, THE SKULL, AND EVEN THE HAIR, SOFTENING...

AND NOW WITH ONE BREATH,

WAKE YOURSELF UP, A DEEP BREATH IN.

WIGGLE THE FINGERS AND THE TOES.

SQUEEZE AND RELEASE THE HANDS.

RUB THE HANDS TOGETHER BRISKLY UNTIL THEY'RE HOT.

BRING THE HANDS ONTO THE EYES AND WASH THE FACE,

AND THEN COME BACK TO SIT.

TURN THE PALMS UP

WITH THE THUMB AND INDEX FINGER TOGETHER

IN DHYANA MUDRA.

PRESS YOUR TAILBONE DOWN

AND LIFT YOUR CHEST HIGH AND RELAX THE WHOLE BODY.

SUPER ALERT, ABSOLUTELY CALM.

WE'LL CLOSE HERE WITH A BOW.

NAMASTE.

LET US MEET IN A SPACE WITH NO FENCES,

ENDLESS SKY,

BOUNDLESS POTENTIAL,

OPENING FROM THE HEART.