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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 --> 00:00:40,862
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,896 --> 00:00:42,379
LET'S BEGIN WITH A WARM-UP,
13
00:00:42,413 --> 00:00:45,000
AND THEN INTO
TODAY'S DYNAMIC FLOW.
14
00:00:45,034 --> 00:00:47,758
AWAKENING WITH BREATH.
15
00:00:59,413 --> 00:01:01,862
LET'S BEGIN OUR WARM-UP
SITTING ON OUR HEELS.
16
00:01:01,896 --> 00:01:04,034
LIFT YOUR CHEST
AND DROP THE SHOULDERS
17
00:01:04,068 --> 00:01:06,344
AND RELAX THE WHOLE BODY.
18
00:01:06,379 --> 00:01:07,931
BREATHE.
19
00:01:07,965 --> 00:01:09,620
REACH THE ARMS FORWARD,
20
00:01:09,655 --> 00:01:11,206
AND BRING THE HEAD
DOWN TO THE FLOOR,
21
00:01:11,241 --> 00:01:13,000
AND EXHALE.
22
00:01:13,034 --> 00:01:14,896
PREPARE FOR CAT SERIES ONE.
23
00:01:14,931 --> 00:01:16,724
HERE WE GO.
24
00:01:16,758 --> 00:01:19,379
INHALE, CAT TO CAT LIFT.
25
00:01:19,413 --> 00:01:21,448
EXHALE, CAT BOW,
26
00:01:21,482 --> 00:01:23,758
PUSH UP, AND CHILD'S POSE.
27
00:01:23,793 --> 00:01:25,172
AGAIN.
28
00:01:25,206 --> 00:01:27,586
CAT TO CAT LIFT
AS YOU BREATHE IN,
29
00:01:27,620 --> 00:01:30,517
FORWARD AND UP,
30
00:01:30,551 --> 00:01:33,724
AND BACK TO CHILD'S POSE
AS YOU BREATHE OUT.
31
00:01:33,758 --> 00:01:34,931
AGAIN.
32
00:01:34,965 --> 00:01:36,068
INHALE.
33
00:01:36,103 --> 00:01:37,758
LIFT THE TAIL AND THE HEAD.
34
00:01:37,793 --> 00:01:39,103
EXHALE.
35
00:01:39,137 --> 00:01:41,620
PUSH UP,
AND BACK TO CHILD'S POSE.
36
00:01:41,655 --> 00:01:44,103
STAY FOR A BREATH.
37
00:01:44,137 --> 00:01:46,620
PREPARE FOR CAT SERIES TWO.
38
00:01:46,655 --> 00:01:48,517
STARTS THE SAME WAY.
39
00:01:48,551 --> 00:01:49,965
HERE WE GO.
40
00:01:50,000 --> 00:01:52,620
INHALE, CAT TO CAT LIFT.
41
00:01:52,655 --> 00:01:54,344
TUCK THE TOES UNDER.
42
00:01:54,379 --> 00:01:56,620
PRESS YOUR TAIL UP
FOR DOWN-FACE DOG.
43
00:01:56,655 --> 00:01:58,310
AGAIN.
44
00:01:58,344 --> 00:02:00,206
CAT TO CAT LIFT.
45
00:02:00,241 --> 00:02:02,655
EXHALE, TUCKING THE TOES,
46
00:02:02,689 --> 00:02:04,172
LIFTING THE TAIL.
47
00:02:04,206 --> 00:02:06,482
BRING THE HEAD
JUST BETWEEN THE ARMS.
48
00:02:06,517 --> 00:02:10,241
AGAIN, BREATHING IN,
CAT TO CAT LIFT.
49
00:02:10,275 --> 00:02:11,482
BREATHING OUT.
50
00:02:11,517 --> 00:02:14,034
DOWN-FACE DOG.
51
00:02:14,068 --> 00:02:16,068
WE'LL STAY HERE FOR A BREATH.
52
00:02:16,103 --> 00:02:18,344
DROPPING THE HEELS.
53
00:02:18,379 --> 00:02:21,931
PRESSING THE PALMS
DOWN AND FORWARD.
54
00:02:21,965 --> 00:02:23,275
GOOD.
55
00:02:23,310 --> 00:02:25,068
RELEASE TO CHILD'S POSE.
56
00:02:25,103 --> 00:02:28,000
WE'LL PREPARE
FOR CAT SERIES THREE,
57
00:02:28,034 --> 00:02:32,206
REACHING THE HANDS FORWARD,
AND WE BEGIN.
58
00:02:32,241 --> 00:02:35,034
INHALE,
CAT TO UPWARD-FACING DOG,
59
00:02:35,068 --> 00:02:36,172
AND EXHALE,
60
00:02:36,206 --> 00:02:39,482
FOREHEAD TO THE FLOOR
AS YOU LIFT YOUR LEGS,
61
00:02:39,517 --> 00:02:42,724
AND INHALE
BACK TO UPWARD-FACING DOG,
62
00:02:42,758 --> 00:02:45,931
AND EXHALE TO CHILD'S POSE.
63
00:02:45,965 --> 00:02:47,551
AGAIN.
64
00:02:47,586 --> 00:02:50,793
INHALE,
CAT TO UPWARD-FACING DOG.
65
00:02:50,827 --> 00:02:52,034
EXHALE.
66
00:02:52,068 --> 00:02:53,448
PULL THE SPINE FORWARD
67
00:02:53,482 --> 00:02:55,310
AS YOUR FOREHEAD
COMES TO THE FLOOR.
68
00:02:55,344 --> 00:02:56,620
INHALE.
69
00:02:56,655 --> 00:02:59,724
PRESS UP,
STRAIGHT ARMS FOR CAT LIFT,
70
00:02:59,758 --> 00:03:02,344
AND EXHALE BACK TO CHILD'S POSE.
71
00:03:02,379 --> 00:03:04,344
STAY AND BREATHE.
72
00:03:08,413 --> 00:03:11,034
NOW CAT SERIES FOUR.
73
00:03:11,068 --> 00:03:12,241
PREPARE,
74
00:03:12,275 --> 00:03:15,000
COMING ONTO YOUR FOREARMS
AS YOU INHALE.
75
00:03:15,034 --> 00:03:17,655
STRAIGHTEN THE ARMS TO CAT LIFT.
76
00:03:17,689 --> 00:03:20,758
EXHALE. CAT TO CHILD'S POSE.
77
00:03:20,793 --> 00:03:22,275
AGAIN.
78
00:03:22,310 --> 00:03:24,724
CAT BOW TO CAT LIFT.
79
00:03:24,758 --> 00:03:28,655
EXHALE. CAT TO CHILD'S POSE.
80
00:03:28,689 --> 00:03:29,827
ONE LAST TIME.
81
00:03:29,862 --> 00:03:32,241
BREATHING IN.
82
00:03:32,275 --> 00:03:34,586
BREATHING OUT.
83
00:03:36,275 --> 00:03:38,413
RESTING IN CHILD'S POSE.
84
00:03:40,655 --> 00:03:43,000
EXHALE WHERE YOU ARE.
85
00:03:43,034 --> 00:03:46,551
NOW ROLLING UP TO HERO'S POSE
ONCE AGAIN.
86
00:03:46,586 --> 00:03:49,068
KEEP THE CHIN TUCKED IN
AS YOU COME UP,
87
00:03:49,103 --> 00:03:50,965
AND LIFT YOUR CHEST.
88
00:03:51,000 --> 00:03:54,241
NOW DROP THE SHOULDERS DOWN
AND BREATHE.
89
00:03:54,275 --> 00:03:57,862
BRING THE HANDS BACK BEHIND YOU
FOR YOGA MUDRA.
90
00:03:57,896 --> 00:04:01,344
LIFT THE ARMS AS YOU EXHALE.
91
00:04:01,379 --> 00:04:04,517
INHALE, BRING THE HEAD DOWN
TOWARDS THE FLOOR,
92
00:04:04,551 --> 00:04:05,689
AND EXHALE.
93
00:04:05,724 --> 00:04:08,793
REACH THE HANDS
AS FAR FORWARD AS YOU CAN.
94
00:04:11,689 --> 00:04:12,965
LEAVE THE HANDS HIGH
95
00:04:13,000 --> 00:04:14,793
AND RELEASE DOWN
TO CHILD'S POSE,
96
00:04:14,827 --> 00:04:16,137
FINALLY LETTING GO OF THE HANDS
97
00:04:16,172 --> 00:04:18,793
AND LETTING THE SHOULDERS
RELAX DOWN.
98
00:04:18,827 --> 00:04:23,413
ROLLING UP TO HERO'S POSE
ONCE AGAIN,
99
00:04:23,448 --> 00:04:26,413
BREATHING OUT,
100
00:04:26,448 --> 00:04:29,034
AND WE'LL CLOSE NOW
WITH HERO ROLLING.
101
00:04:29,068 --> 00:04:31,172
EXHALE TO COME DOWN.
102
00:04:31,206 --> 00:04:33,655
TUCK YOUR CHIN IN AND ROLL UP,
103
00:04:33,689 --> 00:04:35,000
AND ONCE AGAIN,
104
00:04:35,034 --> 00:04:37,931
LAY THE CHEST DOWN
ON THE THIGHS,
105
00:04:37,965 --> 00:04:39,482
DROP THE HEAD,
106
00:04:39,517 --> 00:04:43,068
AND ROLL UP, BREATHING IN.
107
00:04:43,103 --> 00:04:48,620
STAYING IN HERO'S POSE NOW
FOR ONE LAST CALMING BREATH,
108
00:04:48,655 --> 00:04:51,586
AND WE'LL CLOSE NOW,
109
00:04:51,620 --> 00:04:54,586
DRAWING THE HANDS
TO THE HEART CENTRE...
110
00:04:54,620 --> 00:04:56,896
AND BOWING.
111
00:05:03,793 --> 00:05:05,448
NEXT IS A STANDING SEQUENCE,
112
00:05:05,482 --> 00:05:07,689
WHICH STARTS
AT THE FRONT OF THE MAT.
113
00:05:09,793 --> 00:05:12,448
OUR WARRIOR SERIES
USES EARTH-RAIN LINK.
114
00:05:12,482 --> 00:05:14,448
EXHALE, THE HANDS DOWN.
115
00:05:14,482 --> 00:05:15,689
INHALE.
116
00:05:15,724 --> 00:05:17,482
BRING THE BACKS OF THE HANDS
TOGETHER,
117
00:05:17,517 --> 00:05:18,241
AND THEN THE PALMS,
118
00:05:18,275 --> 00:05:19,758
AND EXHALE.
119
00:05:19,793 --> 00:05:20,862
THE ARMS CIRCLE.
120
00:05:20,896 --> 00:05:22,482
TRY ONE MORE TIME.
121
00:05:22,517 --> 00:05:25,172
BREATHING IN, REACHING UP,
122
00:05:25,206 --> 00:05:26,482
AND BREATHING OUT,
123
00:05:26,517 --> 00:05:28,068
DRAW THE HANDS ALL THE WAY
TO THE HEART THIS TIME,
124
00:05:28,103 --> 00:05:29,896
AND LET'S BEGIN.
125
00:05:29,931 --> 00:05:31,620
INHALE. BEND YOUR KNEES.
126
00:05:31,655 --> 00:05:34,103
HANDS COME TO THE THIRD EYE,
THE HEART.
127
00:05:34,137 --> 00:05:35,379
REACH DOWN,
128
00:05:35,413 --> 00:05:37,517
AND NOW BACK
AND INTO CHAIR POSE.
129
00:05:37,551 --> 00:05:39,034
WE'LL DEEPEN.
130
00:05:39,068 --> 00:05:41,655
INHALE, STRAIGHTEN THE LEGS
AND DROP THE ARMS DOWN,
131
00:05:41,689 --> 00:05:44,310
AND AS YOU EXHALE,
BEND YOUR KNEES,
132
00:05:44,344 --> 00:05:47,724
TAKE YOUR TAILBONE BACK,
AND REACH WITH THE ARMS.
133
00:05:47,758 --> 00:05:49,034
TRY AGAIN.
134
00:05:49,068 --> 00:05:50,896
BREATHING IN.
135
00:05:50,931 --> 00:05:52,793
EXHALE, SITTING WAY BACK,
136
00:05:52,827 --> 00:05:55,586
AND BRINGING THE ELBOWS
BACK TOWARDS THE EARS.
137
00:05:55,620 --> 00:05:58,758
STAY AND BREATHE.
138
00:05:58,793 --> 00:06:01,310
CHAIR POSE.
139
00:06:01,344 --> 00:06:02,931
GOOD, AND RELEASE.
140
00:06:02,965 --> 00:06:05,482
PUSH THE FEET DOWN
TO STRAIGHTEN THE LEGS,
141
00:06:05,517 --> 00:06:07,034
AND EXHALE.
142
00:06:07,068 --> 00:06:08,862
CIRCLE THE HANDS TO THE HEART.
143
00:06:08,896 --> 00:06:10,965
EARTH-RAIN.
144
00:06:11,000 --> 00:06:13,310
INHALE, THE ELBOWS TOGETHER,
AND LIFT,
145
00:06:13,344 --> 00:06:16,896
AND EXHALE,
THE SHOULDERS DOWN THE BACK.
146
00:06:16,931 --> 00:06:18,862
AGAIN, BREATHING IN.
147
00:06:18,896 --> 00:06:21,344
FEEL YOUR FEET DROPPING DOWN
AS YOU LIFT.
148
00:06:21,379 --> 00:06:23,137
EXHALE.
149
00:06:23,172 --> 00:06:26,551
FEEL ENERGY COMING UP AND OUT
THROUGH THE CROWN OF THE HEAD.
150
00:06:26,586 --> 00:06:28,310
ONE LAST TIME.
151
00:06:28,344 --> 00:06:29,896
BREATHING IN.
152
00:06:29,931 --> 00:06:32,586
NOW CIRCLE THE HANDS
ALL THE WAY TO THE HEART,
153
00:06:32,620 --> 00:06:34,379
AND WE BEGIN.
154
00:06:34,413 --> 00:06:38,827
INHALE, THIRD EYE, HEART, EARTH,
REACH BACK,
155
00:06:38,862 --> 00:06:42,793
EXHALE, THE ARMS UP,
AND SITTING INTO CHAIR POSE.
156
00:06:42,827 --> 00:06:48,068
INHALE TO A CHEST LIFT,
AND EXHALE, FORWARD FOLD.
157
00:06:48,103 --> 00:06:51,310
WE'LL DEEPEN IN FORWARD FOLD.
158
00:06:51,344 --> 00:06:52,793
BEND THE KNEES.
159
00:06:52,827 --> 00:06:54,137
LOOK UP.
160
00:06:54,172 --> 00:06:56,689
AS YOU EXHALE,
LIFT THE TAIL AND DROP THE HEAD.
161
00:06:56,724 --> 00:06:58,517
TRY AGAIN.
162
00:06:58,551 --> 00:07:02,310
BREATHING IN, BENDING THE KNEES,
SINKING THE FEET.
163
00:07:02,344 --> 00:07:03,758
NOW EXHALE,
164
00:07:03,793 --> 00:07:06,896
STRAIGHTEN THE LEGS,
AND RELAX THE HEAD DOWN.
165
00:07:06,931 --> 00:07:09,344
STAY AND BREATHE.
166
00:07:09,379 --> 00:07:12,000
FORWARD FOLD.
167
00:07:12,034 --> 00:07:14,758
GOOD. RELEASE.
168
00:07:14,793 --> 00:07:16,862
BEND THE KNEES
TO COME OUT OF THE POSE,
169
00:07:16,896 --> 00:07:18,724
AND LIFT YOUR CHEST,
170
00:07:18,758 --> 00:07:22,103
TOUCH THE PALMS, AND NAMASTE.
171
00:07:22,137 --> 00:07:24,241
EARTH-RAIN.
172
00:07:24,275 --> 00:07:26,793
BREATHING IN.
173
00:07:26,827 --> 00:07:29,034
BREATHING OUT.
174
00:07:29,068 --> 00:07:30,172
ONE LAST TIME.
175
00:07:30,206 --> 00:07:32,689
INHALE,
THE ARMS UP THROUGH CENTRE.
176
00:07:32,724 --> 00:07:35,034
NOW, FEEL REALLY SOLID
ON YOUR FEET.
177
00:07:35,068 --> 00:07:37,068
EXHALE, THE HANDS ALL THE WAY
TO THE HEART,
178
00:07:37,103 --> 00:07:39,965
AND HERE WE GO, BREATHING IN.
179
00:07:40,000 --> 00:07:43,379
BREATHING OUT TO CHAIR POSE.
180
00:07:43,413 --> 00:07:46,482
NOW INHALE. CHEST LIFT.
181
00:07:46,517 --> 00:07:48,517
STRAIGHTEN THE LEGS.
182
00:07:48,551 --> 00:07:50,310
EXHALE. FORWARD FOLD.
183
00:07:50,344 --> 00:07:52,034
THE TAILBONE GOES WAY BACK,
184
00:07:52,068 --> 00:07:54,448
AND YOU FLY FORWARD AND DOWN.
185
00:07:54,482 --> 00:07:56,206
STEP YOUR RIGHT LEG BACK,
186
00:07:56,241 --> 00:07:59,620
AND EXHALE,
THE ARMS UP INTO WARRIOR ONE.
187
00:08:02,482 --> 00:08:04,482
BREATHING IN,
STRAIGHTEN THE FRONT LEG,
188
00:08:04,517 --> 00:08:06,241
BRING THE SPINE TO VERTICAL,
189
00:08:06,275 --> 00:08:09,689
AND EXHALE,
DEEPENING INTO THE POSE,
190
00:08:09,724 --> 00:08:11,896
LIFTING
AND LAYING THE SPINE OUT.
191
00:08:11,931 --> 00:08:14,689
BREATHING IN, LIFT THE CHEST,
STRAIGHTEN THE LEGS.
192
00:08:14,724 --> 00:08:16,068
BREATHING OUT,
193
00:08:16,103 --> 00:08:18,551
BEND THE LEFT KNEE,
AND REACH BACK,
194
00:08:18,586 --> 00:08:20,655
UP AND OUT OF THE SPINE,
195
00:08:20,689 --> 00:08:23,482
TO STAY IN WARRIOR ONE.
196
00:08:23,517 --> 00:08:24,724
GOOD.
197
00:08:24,758 --> 00:08:26,482
WE'LL CHANGE NOW.
198
00:08:26,517 --> 00:08:29,896
SWING THE ARMS BACK
AND STEP FORWARD,
199
00:08:29,931 --> 00:08:32,551
AND BACK TO NAMASTE.
200
00:08:32,586 --> 00:08:36,103
INHALE, THE ELBOWS TOGETHER,
AND LIFT.
201
00:08:36,137 --> 00:08:39,206
AS YOU EXHALE,
LIFT FROM THE BACK OF THE SKULL.
202
00:08:39,241 --> 00:08:41,793
THE HANDS COME SLIDING DOWN.
203
00:08:41,827 --> 00:08:44,275
ONE LAST TIME ONLY.
204
00:08:44,310 --> 00:08:46,206
BREATHING IN.
205
00:08:46,241 --> 00:08:50,000
HANDS ALL THE WAY TO THE HEART
TO BEGIN.
206
00:08:50,034 --> 00:08:51,275
BREATHING IN,
207
00:08:51,310 --> 00:08:54,310
THIRD EYE, HEART,
ARMS SWING BACK,
208
00:08:54,344 --> 00:08:56,034
EXHALE TO CHAIR.
209
00:08:56,068 --> 00:08:58,448
INHALE TO A CHEST LIFT.
210
00:08:58,482 --> 00:09:00,413
PUSH THE FEET DOWN.
211
00:09:00,448 --> 00:09:03,758
EXHALE TO A FORWARD FOLD.
212
00:09:03,793 --> 00:09:06,103
NOW THE LEFT LEG STEPS BACK.
213
00:09:06,137 --> 00:09:08,379
KEEP YOUR CHEST LIFTED
AS YOU STEP BACK,
214
00:09:08,413 --> 00:09:11,482
AND EXHALE UP INTO WARRIOR ONE.
215
00:09:11,517 --> 00:09:14,827
NOW STRAIGHTEN THE LEGS
TO BREATHE IN,
216
00:09:14,862 --> 00:09:16,965
SQUARE OFF THE HIPS,
217
00:09:17,000 --> 00:09:20,034
AND BEND THE KNEE SLOWLY,
DROPPING THE TAIL.
218
00:09:20,068 --> 00:09:21,758
TRY AGAIN.
219
00:09:21,793 --> 00:09:24,034
INHALE, LIFT.
220
00:09:24,068 --> 00:09:26,413
THIS TIME,
REALLY REACH YOUR ARMS BACK.
221
00:09:26,448 --> 00:09:29,758
KEEP LIFTING
OFF OF THE BACK OF THE HEAD.
222
00:09:29,793 --> 00:09:32,310
STAY IN WARRIOR ONE AND BREATHE.
223
00:09:36,482 --> 00:09:38,379
GOOD, AND RELEASE.
224
00:09:38,413 --> 00:09:40,517
SWING THE ARMS DOWN FIRST,
225
00:09:40,551 --> 00:09:44,310
AND THEN SWING FORWARD,
STEPPING TO NAMASTE.
226
00:09:44,344 --> 00:09:46,310
EARTH-RAIN.
227
00:09:46,344 --> 00:09:48,517
INHALE, UP.
228
00:09:48,551 --> 00:09:51,896
EXHALE, DOWN.
229
00:09:51,931 --> 00:09:53,448
ONE MORE TIME.
230
00:09:53,482 --> 00:09:56,965
BREATHING IN,
LIFTING AND REACHING,
231
00:09:57,000 --> 00:09:58,241
AND BREATHING OUT,
232
00:09:58,275 --> 00:09:59,689
THE HANDS
ALL THE WAY TO THE HEART
233
00:09:59,724 --> 00:10:01,448
TO BEGIN.
234
00:10:01,482 --> 00:10:04,517
INHALE.
235
00:10:04,551 --> 00:10:07,724
EXHALE. CHAIR POSE.
236
00:10:07,758 --> 00:10:11,413
INHALE. CHEST LIFT.
237
00:10:11,448 --> 00:10:14,724
EXHALE. FORWARD FOLD.
238
00:10:14,758 --> 00:10:16,758
NOW WE'RE BACK
ON THE RIGHT SIDE,
239
00:10:16,793 --> 00:10:18,862
SO STEP YOUR RIGHT LEG BACK,
240
00:10:18,896 --> 00:10:22,551
AND EXHALE UP TO WARRIOR ONE.
241
00:10:22,586 --> 00:10:24,931
NOW BREATHING IN TO WARRIOR TWO.
242
00:10:24,965 --> 00:10:27,655
OPEN YOUR ARMS. OPEN THE CHEST.
243
00:10:27,689 --> 00:10:29,862
GOOD. WE'LL DEEPEN.
244
00:10:29,896 --> 00:10:32,620
BREATHE IN
AND STRAIGHTEN THE LEGS,
245
00:10:32,655 --> 00:10:34,275
AND AS YOU BREATHE OUT,
246
00:10:34,310 --> 00:10:37,689
BEND THE KNEE,
KEEPING YOUR RIGHT HIP OPEN,
247
00:10:37,724 --> 00:10:40,103
TURNING THE LEFT KNEE OUT.
248
00:10:40,137 --> 00:10:41,896
LET'S TRY AGAIN.
249
00:10:41,931 --> 00:10:44,310
BREATHING IN,
STRAIGHTENING THE LEGS,
250
00:10:44,344 --> 00:10:47,310
AND BREATHING OUT,
FINDING WARRIOR TWO.
251
00:10:47,344 --> 00:10:50,482
DEEP, STRONG, EASY POSE.
252
00:10:50,517 --> 00:10:52,965
BREATHE.
253
00:10:55,275 --> 00:10:57,827
GOOD, AND RELEASE.
254
00:10:57,862 --> 00:11:00,620
TURN BACK TO CENTRE
AND SWING YOUR ARMS BACK.
255
00:11:00,655 --> 00:11:02,655
EXHALE. STEP FORWARD.
256
00:11:02,689 --> 00:11:04,793
EARTH-RAIN.
257
00:11:04,827 --> 00:11:07,172
BREATHING IN.
258
00:11:07,206 --> 00:11:10,758
ANY MISTAKES YOU MAKE,
JUST FORGET ALL ABOUT THEM,
259
00:11:10,793 --> 00:11:14,206
AND CONCENTRATE ON NOW,
RIGHT NOW.
260
00:11:14,241 --> 00:11:16,000
BREATH.
261
00:11:16,034 --> 00:11:20,620
EXHALE, CIRCLE THE HANDS,
AND LET'S CONTINUE.
262
00:11:20,655 --> 00:11:24,551
INHALE, THIRD EYE, HEART, EARTH,
SWING BACK.
263
00:11:24,586 --> 00:11:27,068
EXHALE TO CHAIR.
264
00:11:29,344 --> 00:11:31,517
INHALE, UP.
265
00:11:31,551 --> 00:11:35,206
FLY OUT OF THE HIPS,
FORWARD AND DOWN.
266
00:11:35,241 --> 00:11:38,172
LEFT LEG BACK. BREATHE IN.
267
00:11:38,206 --> 00:11:42,172
BREATHING OUT, WARRIOR ONE.
268
00:11:42,206 --> 00:11:46,517
BREATHE IN TO WARRIOR TWO,
269
00:11:46,551 --> 00:11:50,241
AND STAY,
AND FIND WARRIOR TWO.
270
00:11:50,275 --> 00:11:52,620
GOOD.
271
00:11:52,655 --> 00:11:55,482
STRAIGHTEN BOTH LEGS NOW,
TURNING THE HEAD,
272
00:11:55,517 --> 00:11:58,103
AND EXHALE A LITTLE BIT DEEPER
INTO THE POSE.
273
00:11:58,137 --> 00:12:00,137
TRY ONCE AGAIN.
274
00:12:00,172 --> 00:12:02,172
COME UP WITH STRAIGHT LEGS.
275
00:12:02,206 --> 00:12:06,103
DIRECT THE KNEE
OVER THE THIRD TOE.
276
00:12:06,137 --> 00:12:07,448
NOW STAY,
277
00:12:07,482 --> 00:12:10,103
AND KEEP YOUR RIGHT LEG
REALLY STRAIGHT.
278
00:12:10,137 --> 00:12:12,724
DROP YOUR SHOULDERS
AWAY FROM THE EARS.
279
00:12:12,758 --> 00:12:15,103
BREATHE...
280
00:12:15,137 --> 00:12:16,862
AND RELEASE.
281
00:12:16,896 --> 00:12:20,103
SWING THE ARMS BACK,
AND STEP FORWARD.
282
00:12:23,413 --> 00:12:26,068
INHALE, THE ELBOWS TOGETHER,
AND LIFT.
283
00:12:26,103 --> 00:12:28,172
OPEN THE PALMS, LOOKING UP.
284
00:12:28,206 --> 00:12:30,206
EXHALE.
285
00:12:30,241 --> 00:12:32,689
LET THE FOCUS FOLLOW THE HANDS.
286
00:12:32,724 --> 00:12:34,931
BREATHING IN.
287
00:12:34,965 --> 00:12:38,206
NOW BRING THE HANDS
ALL THE WAY TO THE HEART,
288
00:12:38,241 --> 00:12:40,793
AND WE'LL CONTINUE.
289
00:12:40,827 --> 00:12:43,551
INHALE.
290
00:12:43,586 --> 00:12:46,241
EXHALE. DEEP CHAIR POSE.
291
00:12:46,275 --> 00:12:49,206
BREATHING IN, LIFT.
292
00:12:49,241 --> 00:12:51,034
LOOK UP.
293
00:12:51,068 --> 00:12:53,896
BREATHING OUT, FORWARD FOLD.
294
00:12:53,931 --> 00:12:58,931
RIGHT FOOT BACK. INHALE.
295
00:12:58,965 --> 00:13:03,000
EXHALE TO WARRIOR ONE.
296
00:13:03,034 --> 00:13:07,413
INHALE TO WARRIOR TWO.
297
00:13:07,448 --> 00:13:10,896
EXHALE BACK TO WARRIOR ONE
TO PREPARE FOR OUR CHALLENGE,
298
00:13:10,931 --> 00:13:13,000
WARRIOR THREE.
299
00:13:13,034 --> 00:13:16,413
AS YOU STEP ONTO THE FRONT FOOT,
SWING YOUR ARMS BACK.
300
00:13:16,448 --> 00:13:17,793
EXHALE.
301
00:13:17,827 --> 00:13:19,758
REACH THE ARMS FORWARD.
302
00:13:19,793 --> 00:13:21,689
NOW WE'LL DEEPEN.
303
00:13:21,724 --> 00:13:24,448
LIFT THE CHEST
AND TOUCH YOUR TOE DOWN,
304
00:13:24,482 --> 00:13:26,034
AND AS YOU EXHALE, GO FORWARD,
305
00:13:26,068 --> 00:13:27,655
KEEPING
A STRAIGHT LINE OF ENERGY
306
00:13:27,689 --> 00:13:29,689
IN THE BODY.
307
00:13:29,724 --> 00:13:31,965
TRY AGAIN.
308
00:13:32,000 --> 00:13:34,379
IT'S NOT NECESSARY
TO COME TOO DEEP--
309
00:13:34,413 --> 00:13:36,448
YOU CAN STAY ON A DIAGONAL--
310
00:13:36,482 --> 00:13:38,620
BUT YOU MUST BREATHE.
311
00:13:40,206 --> 00:13:42,551
GOOD, AND RELEASE.
312
00:13:42,586 --> 00:13:45,172
LIFT YOUR CHEST
AND LIFT THE HIPS
313
00:13:45,206 --> 00:13:47,724
SO THE RIGHT FOOT WILL SLIDE IN,
314
00:13:47,758 --> 00:13:52,310
AND EXHALE TO NAMASTE,
AND WE REST.
315
00:13:52,344 --> 00:13:54,586
EARTH-RAIN.
316
00:13:57,448 --> 00:14:02,034
FEEL THE ENERGY FROM THE EARTH
COMING UP INTO YOUR BODY,
317
00:14:02,068 --> 00:14:04,241
REACHING UP TO THE SUN,
318
00:14:04,275 --> 00:14:07,586
AND THE HEAT FROM THE SUN
COMING INTO YOU.
319
00:14:07,620 --> 00:14:09,413
HERE WE GO.
320
00:14:09,448 --> 00:14:11,310
BREATHING IN.
321
00:14:11,344 --> 00:14:14,379
BREATHING OUT TO CHAIR POSE.
322
00:14:14,413 --> 00:14:18,275
INHALE,
PUSH THE FEET DOWN TO LIFT,
323
00:14:18,310 --> 00:14:21,551
AND EXHALE, FORWARD FOLD.
324
00:14:21,586 --> 00:14:24,448
LEFT LEG BACK.
325
00:14:24,482 --> 00:14:26,965
LIFT YOUR CHEST
AS YOU STEP BACK.
326
00:14:27,000 --> 00:14:29,413
EXHALE TO WARRIOR ONE.
327
00:14:29,448 --> 00:14:32,517
BREATHE IN TO WARRIOR TWO,
328
00:14:32,551 --> 00:14:36,137
OPENING THE ARMS, THE CHEST,
THE LEFT HIP.
329
00:14:36,172 --> 00:14:39,931
NOW COME BACK TO WARRIOR ONE
TO PREPARE FOR WARRIOR THREE.
330
00:14:39,965 --> 00:14:43,275
STEP FORWARD,
REACHING THE ARMS BACK,
331
00:14:43,310 --> 00:14:46,172
AND NOW THE ARMS
SLICING FORWARD.
332
00:14:46,206 --> 00:14:49,965
LIFT THE WHOLE PIECE UP
AS YOU BREATHE IN,
333
00:14:50,000 --> 00:14:51,758
AND BREATHE OUT.
334
00:14:51,793 --> 00:14:54,206
REACH THE ARMS FORWARD
AND THE LEG BACK.
335
00:14:54,241 --> 00:14:55,793
TRY AGAIN.
336
00:14:55,827 --> 00:14:57,517
INHALE, UP.
337
00:14:57,551 --> 00:15:00,586
ONE LONG LINE OF ENERGY.
338
00:15:00,620 --> 00:15:03,034
FIND WARRIOR THREE.
339
00:15:03,068 --> 00:15:05,586
STAY AND BREATHE,
340
00:15:05,620 --> 00:15:09,241
REACHING ALL POINTS
AWAY FROM CENTRE.
341
00:15:09,275 --> 00:15:14,000
GOOD, AND CHANGE,
LIFTING UP.
342
00:15:14,034 --> 00:15:16,413
EXHALE. NAMASTE.
343
00:15:19,275 --> 00:15:21,172
EARTH-RAIN LINK.
344
00:15:21,206 --> 00:15:24,448
SETTLE INTO YOUR FEET.
345
00:15:24,482 --> 00:15:27,034
THE MORE WEIGHT
YOU CAN DROP DOWN,
346
00:15:27,068 --> 00:15:30,310
THE MORE ENERGY WILL COME UP.
347
00:15:30,344 --> 00:15:34,862
HANDS ALL THE WAY TO THE HEART,
AND LET'S GO,
348
00:15:34,896 --> 00:15:39,448
BREATHING IN, THIRD EYE, HEART,
ARMS SWING BACK.
349
00:15:39,482 --> 00:15:41,827
BREATHING OUT TO CHAIR POSE.
350
00:15:41,862 --> 00:15:43,034
INHALE.
351
00:15:43,068 --> 00:15:45,413
PUSH THE FEET DOWN. LIFT.
352
00:15:45,448 --> 00:15:47,689
EXHALE. FORWARD FOLD.
353
00:15:47,724 --> 00:15:50,862
WE'RE ON THE RIGHT SIDE NOW.
354
00:15:50,896 --> 00:15:53,137
INHALE, RIGHT LEG BACK.
355
00:15:53,172 --> 00:15:56,931
EXHALE. WARRIOR ONE.
356
00:15:56,965 --> 00:15:59,310
INHALE. OPEN THE CHEST.
357
00:15:59,344 --> 00:16:01,448
WARRIOR TWO.
358
00:16:01,482 --> 00:16:04,931
NOW, BREATHING OUT,
COME BACK TO WARRIOR ONE,
359
00:16:04,965 --> 00:16:06,793
REACHING.
360
00:16:06,827 --> 00:16:08,793
NOW STEP OFF THE BACK FOOT.
361
00:16:08,827 --> 00:16:10,689
REACH YOUR ARMS BACK.
362
00:16:10,724 --> 00:16:12,034
EXHALE.
363
00:16:12,068 --> 00:16:14,000
REACH YOUR ARMS FORWARD.
364
00:16:14,034 --> 00:16:17,551
NOW INHALE
AND STEP YOUR RIGHT FOOT IN,
365
00:16:17,586 --> 00:16:20,862
AND EXHALE INTO A CHEST LIFT.
366
00:16:20,896 --> 00:16:23,931
COME TO VERTICAL
AS YOU BREATHE IN,
367
00:16:23,965 --> 00:16:25,689
DROPPING THE TAILBONE,
368
00:16:25,724 --> 00:16:27,620
AND WE'LL TAKE
THE CHEST LIFT AGAIN.
369
00:16:27,655 --> 00:16:30,344
UP TO GO BACK.
370
00:16:30,379 --> 00:16:32,965
BREATHING IN, FIND THE VERTICAL,
371
00:16:33,000 --> 00:16:34,482
AND LAST TIME BACK.
372
00:16:34,517 --> 00:16:37,517
SEND ENERGY
DOWN THE FRONTS OF THE LEGS,
373
00:16:37,551 --> 00:16:40,827
AND REACH UP AND AWAY
WITH THE ARMS,
374
00:16:40,862 --> 00:16:43,448
TO STAY AND BREATHE.
375
00:16:43,482 --> 00:16:45,827
GOOD, AND RELEASE.
376
00:16:45,862 --> 00:16:48,103
INHALE. LIFT.
377
00:16:48,137 --> 00:16:50,379
EXHALE. NAMASTE.
378
00:16:52,172 --> 00:16:54,379
EARTH-RAIN.
379
00:16:54,413 --> 00:16:57,517
INHALE, UP.
380
00:16:57,551 --> 00:17:00,413
EXHALE, HANDS COME DOWN,
381
00:17:00,448 --> 00:17:03,068
AND ONE MORE LINK,
382
00:17:03,103 --> 00:17:06,034
AND WE'LL TAKE
OUR LAST FLOW THROUGH.
383
00:17:06,068 --> 00:17:08,758
LOTS OF CONFIDENCE AND EASE.
384
00:17:08,793 --> 00:17:10,517
HERE WE GO.
385
00:17:10,551 --> 00:17:13,827
BREATHING IN, THIRD EYE,
HEART, EARTH.
386
00:17:13,862 --> 00:17:16,413
EXHALE TO THE CHAIR POSE.
387
00:17:16,448 --> 00:17:18,827
NOW REACH UP AND BACK.
388
00:17:18,862 --> 00:17:20,517
BREATHE IN.
389
00:17:20,551 --> 00:17:23,241
FORWARD FOLD. BREATHE OUT.
390
00:17:23,275 --> 00:17:27,034
LEFT LEG BACK. BREATHE IN.
391
00:17:27,068 --> 00:17:31,103
EXHALE TO WARRIOR ONE.
392
00:17:31,137 --> 00:17:34,068
INHALE. WARRIOR TWO.
393
00:17:34,103 --> 00:17:35,310
OPEN THE CHEST.
394
00:17:35,344 --> 00:17:37,931
OPEN THE LEFT HIP.
395
00:17:37,965 --> 00:17:41,448
EXHALE. BACK TO WARRIOR ONE.
396
00:17:41,482 --> 00:17:45,034
SWING YOUR ARMS BACK
AS YOU BREATHE IN.
397
00:17:45,068 --> 00:17:47,931
BREATHE OUT
TO WARRIOR THREE POSE.
398
00:17:47,965 --> 00:17:51,758
NOW INHALE
AND LIFT EVERYTHING UP.
399
00:17:51,793 --> 00:17:53,758
REACH BACK...
400
00:17:53,793 --> 00:17:55,448
AND EXHALE.
401
00:17:55,482 --> 00:17:58,034
CIRCLE THE HANDS TO NAMASTE.
402
00:17:58,068 --> 00:18:01,172
BREATHING IN, ONE LAST LINK.
403
00:18:01,206 --> 00:18:05,034
BREATHING OUT,
CIRCLING THE HANDS,
404
00:18:05,068 --> 00:18:08,310
DRAWING THE HANDS TO YOUR HEART,
405
00:18:08,344 --> 00:18:11,310
AND WE'LL CLOSE NOW WITH A BOW.
406
00:18:27,206 --> 00:18:29,862
OUR FIRST RELEASE POSE
BEGINS LYING ON THE BACK,
407
00:18:29,896 --> 00:18:32,034
THE ARMS
WRAPPED ACROSS THE CHEST,
408
00:18:32,068 --> 00:18:33,965
THE KNEES TOGETHER.
409
00:18:34,000 --> 00:18:36,551
RELEASE THE ARMS NOW,
410
00:18:36,586 --> 00:18:40,034
AND SEPARATE THE KNEES
FOR FOUR-PART PELVIC TILT.
411
00:18:40,068 --> 00:18:42,137
PRESS THE TAILBONE DOWN
412
00:18:42,172 --> 00:18:44,517
AND LIFT YOUR BELLY
AS YOU BREATHE IN.
413
00:18:44,551 --> 00:18:46,793
AS YOU BREATHE OUT,
PRESS YOUR BELLY DOWN,
414
00:18:46,827 --> 00:18:49,034
AND TUCK YOUR TAIL UNDER.
415
00:18:49,068 --> 00:18:52,517
INHALE,
LIFT THE PELVIS OFF THE FLOOR...
416
00:18:55,068 --> 00:18:56,310
AND AS YOU EXHALE,
417
00:18:56,344 --> 00:18:58,931
ROLL DOWN,
KEEPING THE TAILBONE TUCKED.
418
00:18:58,965 --> 00:19:00,758
TRY AGAIN.
419
00:19:00,793 --> 00:19:03,931
BREATHING IN, ROCK FORWARD,
LIFTING THE BELLY,
420
00:19:03,965 --> 00:19:07,448
AND BREATHING OUT,
PRESS THE BELLY DOWN,
421
00:19:07,482 --> 00:19:09,172
TUCKING THE TAIL.
422
00:19:09,206 --> 00:19:10,310
INHALE.
423
00:19:10,344 --> 00:19:12,275
PRESS YOUR FEET DOWN TO LIFT UP,
424
00:19:12,310 --> 00:19:13,793
AND EXHALE.
425
00:19:13,827 --> 00:19:15,724
COME ROLLING DOWN.
426
00:19:15,758 --> 00:19:16,965
LAST TIME.
427
00:19:17,000 --> 00:19:19,034
INHALE, FORWARD,
428
00:19:19,068 --> 00:19:22,206
AND EXHALE, BACK.
429
00:19:22,241 --> 00:19:26,896
INHALE ALL THE WAY UP
TO BRIDGE POSE,
430
00:19:26,931 --> 00:19:29,068
AND THIS TIME WE'LL STAY,
431
00:19:29,103 --> 00:19:31,206
TUCKING THE HANDS TOGETHER,
432
00:19:31,241 --> 00:19:34,241
AND CLASPING THE HANDS
IN YOGA MUDRA,
433
00:19:34,275 --> 00:19:36,137
AND STAY FOR A BREATH.
434
00:19:38,413 --> 00:19:42,379
RELEASE THE HANDS,
AND ROLL DOWN,
435
00:19:42,413 --> 00:19:45,068
KEEPING THE TAILBONE TUCKED
AS YOU COME DOWN.
436
00:19:47,793 --> 00:19:49,034
GOOD.
437
00:19:49,068 --> 00:19:51,379
THE FEET TOGETHER NOW,
WITH THE KNEES OPEN,
438
00:19:51,413 --> 00:19:54,896
AND THE HANDS ON THE BELLY
IN OM MUDRA.
439
00:19:54,931 --> 00:19:59,103
BREATHING TO THE CENTRE
OF THE MUDRA.
440
00:19:59,137 --> 00:20:02,068
HUG THE KNEES TO THE CHEST NOW.
441
00:20:02,103 --> 00:20:04,310
BREATHE.
442
00:20:07,310 --> 00:20:11,068
EXTEND THE RIGHT LEG
INTO HAMSTRING STRETCH...
443
00:20:14,068 --> 00:20:15,448
LIFTING YOUR HEAD,
444
00:20:15,482 --> 00:20:18,931
AND DRAWING THE LEG IN
A LITTLE BIT.
445
00:20:18,965 --> 00:20:20,931
LEAVE THE RIGHT LEG WHERE IT IS,
446
00:20:20,965 --> 00:20:23,344
AND STRAIGHTEN THE LEFT LEG
ALONG THE FLOOR,
447
00:20:23,379 --> 00:20:25,862
BRINGING YOUR HEAD BACK DOWN.
448
00:20:25,896 --> 00:20:27,137
BREATHE...
449
00:20:31,310 --> 00:20:33,344
AND NOW TO KNEE-DOWN TWIST.
450
00:20:33,379 --> 00:20:35,620
ALLOW THE KNEE
TO FOLD OVER THE BODY,
451
00:20:35,655 --> 00:20:37,862
AND LOOK TO THE OPPOSITE SIDE.
452
00:20:37,896 --> 00:20:41,379
NOW, AS YOU COME BACK
ONTO YOUR BACK,
453
00:20:41,413 --> 00:20:44,482
BRING THE RIGHT ANKLE
TO THE LEFT KNEE.
454
00:20:44,517 --> 00:20:47,206
YOU CAN PULL THE KNEES DOWN.
455
00:20:47,241 --> 00:20:50,034
GET A GOOD STRETCH
IN THE BUTTOCKS MUSCLES.
456
00:20:50,068 --> 00:20:52,000
REMEMBER TO BREATHE.
457
00:20:56,620 --> 00:20:58,068
RELEASE.
458
00:20:58,103 --> 00:21:01,655
LEFT LEG HAMSTRING STRETCH NOW.
459
00:21:01,689 --> 00:21:04,310
SEE IF YOU CAN
DROP THE TAILBONE,
460
00:21:04,344 --> 00:21:06,482
A LITTLE BIT HEAVY.
461
00:21:06,517 --> 00:21:10,206
LIFT YOUR HEAD UP
AND DRAW YOUR LEG IN SLIGHTLY,
462
00:21:10,241 --> 00:21:13,103
AND NOW RELEASE THE OPPOSITE LEG
TO THE FLOOR
463
00:21:13,137 --> 00:21:16,137
AND RELAX THE NECK.
464
00:21:16,172 --> 00:21:18,206
BREATHE IN.
465
00:21:18,241 --> 00:21:20,551
BREATHE OUT.
466
00:21:20,586 --> 00:21:23,379
KNEE-DOWN TWIST.
467
00:21:23,413 --> 00:21:26,034
LET THE BODY FOLD OVER.
468
00:21:26,068 --> 00:21:28,517
RELAX AS YOU BREATHE,
469
00:21:28,551 --> 00:21:30,896
AND NOW, AS YOU RETURN
ONTO YOUR BACK,
470
00:21:30,931 --> 00:21:33,379
THE LEFT ANKLE
MEETS THE RIGHT KNEE,
471
00:21:33,413 --> 00:21:36,103
YOUR LEFT HAND BETWEEN THE LEGS.
472
00:21:36,137 --> 00:21:41,034
CLASPING THE HANDS TOGETHER,
PULL THE KNEES IN.
473
00:21:41,068 --> 00:21:44,000
BREATHING INTO
THE BELLY OF THE MUSCLE...
474
00:21:46,551 --> 00:21:48,586
AND RELEASE.
475
00:21:48,620 --> 00:21:50,862
RELAX THE LEGS DOWN.
476
00:21:50,896 --> 00:21:55,551
OPEN THE ARMS, THE PALMS UP.
477
00:21:55,586 --> 00:22:00,137
THE WHOLE BODY NOW SINKING,
DROPPING,
478
00:22:00,172 --> 00:22:02,793
SOFTENING.
479
00:22:02,827 --> 00:22:06,034
THE FEET FALLING OPEN.
480
00:22:06,068 --> 00:22:10,034
THE MUSCLES
FALLING AWAY FROM THE BONES.
481
00:22:10,068 --> 00:22:13,379
THE SKIN
SLIDING AWAY FROM THE MUSCLE.
482
00:22:13,413 --> 00:22:16,724
SOFT BELLY...
483
00:22:16,758 --> 00:22:20,137
AND ONE DEEP BREATH
WAKES YOU UP.
484
00:22:20,172 --> 00:22:22,482
RUB THE HANDS TOGETHER BRISKLY,
485
00:22:22,517 --> 00:22:24,931
AND CUP THE HANDS OVER THE EYES.
486
00:22:24,965 --> 00:22:28,517
WASH THE FACE,
487
00:22:28,551 --> 00:22:31,551
AND COME BACK TO SIT.
488
00:22:31,586 --> 00:22:37,034
FEELING THIS NEW BODY NOW,
THIS NEW BREATH,
489
00:22:37,068 --> 00:22:40,344
AWAKE...
490
00:22:40,379 --> 00:22:42,551
CALM...
491
00:22:42,586 --> 00:22:45,655
OPEN...
492
00:22:45,689 --> 00:22:48,655
ALIVE WITH SENSATION.
493
00:22:51,586 --> 00:22:56,448
LET'S CLOSE OUR PRACTICE NOW,
BOWING.
494
00:22:56,482 --> 00:22:59,000
NAMASTE.
495
00:23:05,413 --> 00:23:07,275
WHEN WE HAVE DIFFICULTY,
496
00:23:07,310 --> 00:23:09,034
WE SHOULD
CHECK OUR EXPECTATIONS
497
00:23:09,068 --> 00:23:12,344
AND TEMPER THE NEED
FOR RESULTS.
498
00:23:30,689 --> 00:23:33,689
[♪♪♪]
33068
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