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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 --> 00:00:36,241
WHERE WE RETURN AGAIN AND AGAIN
TO OUR BREATH-BODY LINKS,
10
00:00:36,275 --> 00:00:40,655
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
11
00:00:40,689 --> 00:00:42,310
LET'S BEGIN WITH A WARMUP,
12
00:00:42,344 --> 00:00:45,586
AND THEN INTO
TODAY'S DYNAMIC FLOW.
13
00:00:45,620 --> 00:00:48,000
AWAKENING WITH BREATH.
14
00:00:59,551 --> 00:01:01,344
SITTING ON YOUR HEELS,
15
00:01:01,379 --> 00:01:03,793
THE CHEST HIGH
AND THE SHOULDERS LOW,
16
00:01:03,827 --> 00:01:05,724
TAKE A NICE DEEP BREATH...
17
00:01:05,758 --> 00:01:09,103
AND BRING YOUR HANDS
DOWN IN FRONT OF YOU,
18
00:01:09,137 --> 00:01:12,000
AND RELAX THE HEAD
DOWN TO THE FLOOR.
19
00:01:14,931 --> 00:01:16,586
CAT SERIES ONE.
20
00:01:16,620 --> 00:01:19,172
INHALE. CAT TO CAT LIFT.
21
00:01:19,206 --> 00:01:20,310
EXHALE.
22
00:01:20,344 --> 00:01:23,275
CAT BOW, PUSH UP, CHILD'S POSE.
23
00:01:23,310 --> 00:01:25,655
YOU CAN WATCH
IF YOU DON'T KNOW IT.
24
00:01:25,689 --> 00:01:27,137
CAT TO CAT LIFT.
25
00:01:27,172 --> 00:01:28,620
EXHALE.
26
00:01:28,655 --> 00:01:31,379
CAT BOW, PUSH UP,
AND BACK TO CHILD'S POSE.
27
00:01:31,413 --> 00:01:33,068
TRY AGAIN.
28
00:01:33,103 --> 00:01:35,275
CAT TO CAT LIFT
AS YOU BREATHE IN,
29
00:01:35,310 --> 00:01:37,551
KEEP THE ELBOWS
TUCKED IN TO THE BODY
30
00:01:37,586 --> 00:01:39,000
FOR CAT BOW,
31
00:01:39,034 --> 00:01:40,172
TO CHILD'S POSE.
32
00:01:40,206 --> 00:01:41,620
LAST TIME.
33
00:01:41,655 --> 00:01:43,482
CAT TO CAT LIFT.
34
00:01:43,517 --> 00:01:47,379
EXHALE, CAT BOW TO CHILD'S POSE,
35
00:01:47,413 --> 00:01:49,586
AND STAY AND BREATHE.
36
00:01:49,620 --> 00:01:52,827
CAT SERIES TWO
STARTS THE SAME WAY.
37
00:01:52,862 --> 00:01:55,413
LET'S TRY.
38
00:01:55,448 --> 00:01:58,275
INHALE, CAT TO CAT LIFT.
39
00:01:58,310 --> 00:02:03,034
EXHALE, TO DOWN-FACE DOG NOW.
40
00:02:03,068 --> 00:02:05,068
AGAIN.
41
00:02:05,103 --> 00:02:06,241
INHALE.
42
00:02:06,275 --> 00:02:08,034
THE WEIGHT COMES FORWARD.
43
00:02:08,068 --> 00:02:09,724
LIFT THE TAIL AND THE HEAD.
44
00:02:09,758 --> 00:02:10,896
EXHALE.
45
00:02:10,931 --> 00:02:12,241
PUSH THE TAIL UP
46
00:02:12,275 --> 00:02:14,482
AND BRING THE HEAD
JUST BETWEEN THE ARMS.
47
00:02:14,517 --> 00:02:15,862
AGAIN.
48
00:02:15,896 --> 00:02:17,965
CAT TO CAT LIFT.
49
00:02:18,000 --> 00:02:20,620
EXHALE. DOWN DOG.
50
00:02:20,655 --> 00:02:23,551
LET'S STAY IN DOWN-FACE DOG
AND BREATHE,
51
00:02:23,586 --> 00:02:26,586
REACHING YOUR TAIL UP
AS YOU PUSH THE HEELS DOWN.
52
00:02:29,068 --> 00:02:31,758
GOOD, AND RELEASE
TO CHILD'S POSE,
53
00:02:31,793 --> 00:02:33,482
AND STAY FOR A BREATH.
54
00:02:33,517 --> 00:02:35,931
CAT SERIES THREE.
55
00:02:35,965 --> 00:02:37,724
LET'S TRY.
56
00:02:37,758 --> 00:02:41,965
INHALE.
CAT TO UPWARD-FACING DOG.
57
00:02:42,000 --> 00:02:44,172
EXHALE TO HALF-LOCUST,
58
00:02:44,206 --> 00:02:46,827
FOREHEAD TO THE FLOOR,
LIFTING THE LEGS.
59
00:02:46,862 --> 00:02:50,517
BREATHING IN,
BACK TO UPWARD-FACING DOG.
60
00:02:50,551 --> 00:02:53,689
BREATHING OUT, CHILD'S POSE.
61
00:02:53,724 --> 00:02:55,758
TRY AGAIN.
62
00:02:55,793 --> 00:02:57,034
BREATHING IN,
63
00:02:57,068 --> 00:02:59,586
STRAIGHT ARMS
TO UPWARD-FACING DOG.
64
00:02:59,620 --> 00:03:03,068
FOREHEAD TO THE FLOOR
AS YOU LIFT THE LEGS.
65
00:03:03,103 --> 00:03:07,620
BREATHING IN, STRAIGHT ARMS
TO UPWARD DOG AGAIN,
66
00:03:07,655 --> 00:03:10,655
AND EXHALE TO CHILD'S POSE.
67
00:03:10,689 --> 00:03:12,655
ONE LAST TIME.
68
00:03:12,689 --> 00:03:16,344
INHALE. CAT TO UPWARD-FACING.
69
00:03:16,379 --> 00:03:19,206
EXHALE, FOREHEAD TO THE FLOOR.
70
00:03:19,241 --> 00:03:20,793
LIFT THE LEGS.
71
00:03:20,827 --> 00:03:22,344
BREATHING IN,
72
00:03:22,379 --> 00:03:24,689
PRESS THE ARMS
DOWN AND STRAIGHT,
73
00:03:24,724 --> 00:03:25,724
AND BREATHING OUT,
74
00:03:25,758 --> 00:03:27,655
BRING THE HIPS
BACK TO THE HEELS,
75
00:03:27,689 --> 00:03:29,793
RESTING THE FOREHEAD DOWN.
76
00:03:29,827 --> 00:03:31,931
STAY AND BREATHE.
77
00:03:31,965 --> 00:03:33,931
CAT SERIES FOUR.
78
00:03:33,965 --> 00:03:36,034
IT'S REALLY EASY.
79
00:03:36,068 --> 00:03:39,310
INHALE, COME ONTO YOUR FOREARMS,
AND LIFT THE HEAD.
80
00:03:39,344 --> 00:03:42,137
EXHALE, STRAIGHTEN THE ARMS,
TUCK YOUR TAIL,
81
00:03:42,172 --> 00:03:44,827
AND GO BACK TO CHILD'S POSE.
82
00:03:44,862 --> 00:03:45,862
AGAIN.
83
00:03:45,896 --> 00:03:49,931
INHALE. CAT BOW TO CAT LIFT.
84
00:03:49,965 --> 00:03:53,034
EXHALE. CAT TO CHILD.
85
00:03:53,068 --> 00:03:55,448
INHALE ONTO YOUR FOREARMS.
86
00:03:55,482 --> 00:03:56,827
LOOK UP.
87
00:03:56,862 --> 00:03:58,034
STRAIGHTEN THE ARMS.
88
00:03:58,068 --> 00:03:59,655
EXHALE.
89
00:03:59,689 --> 00:04:02,275
TUCK THE TAIL AND THE HEAD,
AND GO BACK TO CHILD'S POSE.
90
00:04:02,310 --> 00:04:03,896
LAST TIME.
91
00:04:03,931 --> 00:04:06,344
CAT BOW TO CAT LIFT.
92
00:04:06,379 --> 00:04:09,068
EXHALE. CAT TO CHILD'S POSE.
93
00:04:09,103 --> 00:04:12,000
STAY AND BREATHE...
94
00:04:16,448 --> 00:04:18,965
AND COMING UP NOW
TO HERO'S POSE.
95
00:04:19,000 --> 00:04:22,103
ROLLING UP...
96
00:04:22,137 --> 00:04:25,862
LIFT YOUR CHEST
AND DROP THE SHOULDERS.
97
00:04:25,896 --> 00:04:27,310
NOW INHALE.
98
00:04:27,344 --> 00:04:28,931
BRING YOUR HANDS
BACK BEHIND YOU.
99
00:04:28,965 --> 00:04:30,931
CLASP THE HANDS.
100
00:04:30,965 --> 00:04:32,000
EXHALE.
101
00:04:32,034 --> 00:04:34,517
LIFT THE ARMS. LIFT THE CHEST.
102
00:04:34,551 --> 00:04:35,758
BREATHING IN,
103
00:04:35,793 --> 00:04:38,379
BRING THE HEAD
DOWN TOWARDS THE FLOOR,
104
00:04:38,413 --> 00:04:41,000
AND BREATHING OUT,
LIFT YOUR TAIL UP,
105
00:04:41,034 --> 00:04:42,965
REACHING THE ARMS FORWARD.
106
00:04:43,000 --> 00:04:44,482
GOOD.
107
00:04:44,517 --> 00:04:47,517
NOW LEAVE THE HANDS HIGH
AS YOU BRING THE SEAT DOWN,
108
00:04:47,551 --> 00:04:50,862
FINALLY RELAXING
THE ARMS AND THE SHOULDERS DOWN
109
00:04:50,896 --> 00:04:53,103
IN CHILD'S POSE.
110
00:04:53,137 --> 00:04:55,068
NOW RABBIT POSE.
111
00:04:55,103 --> 00:04:56,862
BRING THE HANDS ONTO THE HEELS
112
00:04:56,896 --> 00:04:59,689
AND TUCK YOUR CHIN IN
AS YOU LIFT THE TAIL UP.
113
00:04:59,724 --> 00:05:04,172
RELEASE BACK TO CHILD'S POSE.
114
00:05:04,206 --> 00:05:07,379
ROLL UP TO MODIFIED HERO
ONCE AGAIN,
115
00:05:07,413 --> 00:05:10,862
AND WE'LL FINISH
WITH HERO ROLLS.
116
00:05:10,896 --> 00:05:13,034
EXHALE DOWN.
117
00:05:13,068 --> 00:05:15,655
INHALE. ROLL UP.
118
00:05:15,689 --> 00:05:17,241
AGAIN.
119
00:05:17,275 --> 00:05:19,793
EXHALING, LAY THE CHEST
DOWN ONTO THE THIGHS,
120
00:05:19,827 --> 00:05:25,034
AND COMING UP
ON AN INHALE BREATH.
121
00:05:25,068 --> 00:05:26,896
EXHALE WHERE YOU ARE,
122
00:05:26,931 --> 00:05:30,275
AND WE'LL CLOSE HERE
WITH A BOW.
123
00:05:42,448 --> 00:05:45,241
THIS SEQUENCE USES EARTH-RAIN
AS HOME BASE.
124
00:05:45,275 --> 00:05:46,655
WE COME BACK HOME
125
00:05:46,689 --> 00:05:49,241
BEFORE VENTURING ON
TO NEW MATERIAL.
126
00:05:49,275 --> 00:05:52,482
INHALE UP THROUGH CENTRE,
127
00:05:52,517 --> 00:05:53,896
AND EXHALE.
128
00:05:53,931 --> 00:05:56,206
BRING THE ARMS DOWN,
THE SHOULDERS DOWN.
129
00:05:56,241 --> 00:05:58,000
TRY AGAIN.
130
00:05:58,034 --> 00:06:00,034
BACKS OF THE HANDS REACHING UP.
131
00:06:00,068 --> 00:06:01,379
ELBOWS TOUCH.
132
00:06:01,413 --> 00:06:02,862
OPEN.
133
00:06:02,896 --> 00:06:05,379
EXHALE HANDS
ALL THE WAY TO THE HEART
134
00:06:05,413 --> 00:06:06,586
TO BEGIN.
135
00:06:06,620 --> 00:06:09,172
CIRCLE THE ARMS DOWN TO GO UP,
136
00:06:09,206 --> 00:06:11,620
AND AS YOU EXHALE, FORWARD FOLD,
137
00:06:11,655 --> 00:06:15,413
REACHING THE TAILBONE BACK
AND DROPPING THE HEAD.
138
00:06:15,448 --> 00:06:16,827
LET'S DEEPEN.
139
00:06:16,862 --> 00:06:18,758
BEND YOUR KNEES SLIGHTLY
AS YOU INHALE,
140
00:06:18,793 --> 00:06:22,275
AND AS YOU EXHALE,
RELAX INTO THE FORWARD FOLD.
141
00:06:22,310 --> 00:06:23,620
TRY AGAIN.
142
00:06:23,655 --> 00:06:26,103
BENDING THE KNEES...
143
00:06:26,137 --> 00:06:27,275
EXHALE.
144
00:06:27,310 --> 00:06:28,689
TRY TO STRAIGHTEN THE LEGS,
145
00:06:28,724 --> 00:06:30,068
AND STAY AND BREATHE.
146
00:06:30,103 --> 00:06:34,206
RELAX THE BACK OF THE NECK.
147
00:06:34,241 --> 00:06:35,793
GOOD.
148
00:06:35,827 --> 00:06:38,275
COME UP NOW ON AN INHALE BREATH,
149
00:06:38,310 --> 00:06:40,827
SWING THE ARMS OUT TO THE SIDE,
FLAT BACK,
150
00:06:40,862 --> 00:06:42,551
CHEST LIFT,
151
00:06:42,586 --> 00:06:46,000
AND EXHALE TO NAMASTE.
152
00:06:46,034 --> 00:06:47,620
WE'RE HOME.
153
00:06:47,655 --> 00:06:48,931
EARTH-RAIN.
154
00:06:48,965 --> 00:06:52,137
BREATHE IN.
155
00:06:52,172 --> 00:06:55,172
BREATHE OUT.
156
00:06:55,206 --> 00:06:56,379
AGAIN.
157
00:06:56,413 --> 00:06:59,620
LIFT THE FOCUS, LIFT THE ARMS,
158
00:06:59,655 --> 00:07:01,965
AND NOW AS YOU EXHALE,
LENGTHEN YOUR NECK.
159
00:07:02,000 --> 00:07:04,586
VERY NICE.
160
00:07:04,620 --> 00:07:11,862
ONE MORE EARTH-RAIN LINK,
AND WE'LL CONTINUE OUR SEQUENCE.
161
00:07:11,896 --> 00:07:13,241
HERE WE GO.
162
00:07:13,275 --> 00:07:15,206
SWING THE ARMS DOWN TO GO UP.
163
00:07:15,241 --> 00:07:17,068
BREATHE IN.
164
00:07:17,103 --> 00:07:19,896
BREATHE OUT
TO YOUR FORWARD FOLD.
165
00:07:19,931 --> 00:07:21,793
GOOD.
166
00:07:21,827 --> 00:07:23,517
INHALE UP.
167
00:07:23,551 --> 00:07:26,827
TURN YOUR RIGHT FOOT OUT,
LEFT HEEL BACK.
168
00:07:26,862 --> 00:07:28,931
EXHALE TO WARRIOR ONE.
169
00:07:28,965 --> 00:07:31,241
NOW BREATHE IN
AND STRAIGHTEN YOUR LEG
170
00:07:31,275 --> 00:07:33,620
AND CLASP THE HANDS TOGETHER,
171
00:07:33,655 --> 00:07:36,379
AND EXHALE AGAIN,
BENDING YOUR FRONT KNEE.
172
00:07:36,413 --> 00:07:38,310
ONE MORE TIME.
173
00:07:38,344 --> 00:07:40,482
STRAIGHTEN THE FRONT LEG.
174
00:07:40,517 --> 00:07:42,068
SQUARE OFF THE HIPS.
175
00:07:42,103 --> 00:07:45,448
EXHALE.
TUCK YOUR TAIL AS YOU GO DOWN.
176
00:07:45,482 --> 00:07:47,482
STAY AND BREATHE.
177
00:07:47,517 --> 00:07:49,586
WARRIOR ONE POSE...
178
00:07:52,241 --> 00:07:53,931
AND RELEASE.
179
00:07:53,965 --> 00:07:55,310
COME BACK TO CENTRE.
180
00:07:55,344 --> 00:07:58,275
PUSH YOUR RIGHT FOOT DOWN
AND TURN THAT FOOT IN
181
00:07:58,310 --> 00:08:02,275
AND EXHALE TO NAMASTE...
182
00:08:02,310 --> 00:08:04,482
TO REST.
183
00:08:04,517 --> 00:08:07,689
INHALE UP.
184
00:08:07,724 --> 00:08:12,034
NOW FEEL YOUR SHOULDERS
SOFTENING DOWN.
185
00:08:12,068 --> 00:08:16,689
INHALE, LOOKING UP, SENSING UP.
186
00:08:16,724 --> 00:08:19,413
NOW ENERGY
OFF THE CROWN OF THE HEAD
187
00:08:19,448 --> 00:08:21,724
AS YOU EXHALE.
188
00:08:21,758 --> 00:08:25,172
ONE MORE TIME, BREATHING IN.
189
00:08:25,206 --> 00:08:28,448
HANDS ALL THE WAY TO THE HEART
THIS TIME.
190
00:08:28,482 --> 00:08:30,206
WE CONTINUE.
191
00:08:30,241 --> 00:08:34,000
CIRCLE DOWN TO GO UP.
192
00:08:34,034 --> 00:08:37,379
EXHALE. FORWARD FOLD.
193
00:08:37,413 --> 00:08:40,137
INHALE UP.
194
00:08:40,172 --> 00:08:42,551
TURN THE LEFT FOOT OUT,
THE RIGHT HEEL BACK.
195
00:08:42,586 --> 00:08:45,551
EXHALE. WARRIOR ONE.
196
00:08:45,586 --> 00:08:46,689
INHALE.
197
00:08:46,724 --> 00:08:48,344
STRAIGHTEN THE FRONT LEG.
198
00:08:48,379 --> 00:08:50,620
TAKE SHIVA MUDRA WITH THE HANDS.
199
00:08:50,655 --> 00:08:52,068
EXHALE.
200
00:08:52,103 --> 00:08:54,344
KEEP YOUR HIPS SQUARE
AS YOU BEND THE FRONT KNEE.
201
00:08:54,379 --> 00:08:59,344
AGAIN, BREATHING IN,
STRAIGHTENING...
202
00:08:59,379 --> 00:09:01,655
BREATHING OUT,
DROP YOUR TAILBONE.
203
00:09:01,689 --> 00:09:03,793
LIFT THE PUBIC BONE.
204
00:09:03,827 --> 00:09:06,724
LIFT THE CHEST.
205
00:09:06,758 --> 00:09:10,586
BREATHE.
206
00:09:10,620 --> 00:09:13,655
GOOD, AND RELEASE.
207
00:09:13,689 --> 00:09:17,551
NARROW THE STANCE FOR RESTING.
208
00:09:17,586 --> 00:09:21,310
REST THE HIPS AND THE LEGS
AND THE FEET.
209
00:09:21,344 --> 00:09:24,206
INHALE.
210
00:09:24,241 --> 00:09:26,344
EXHALE.
211
00:09:26,379 --> 00:09:27,862
AS YOU BREATHE IN,
212
00:09:27,896 --> 00:09:30,862
RELAX THE BELLY
AND THE FLOOR OF THE PELVIS.
213
00:09:30,896 --> 00:09:32,482
AS YOU BREATHE OUT,
214
00:09:32,517 --> 00:09:38,310
LIFT THE FLOOR OF THE PELVIS,
AND PULL THE BELLY IN AND UP.
215
00:09:38,344 --> 00:09:41,034
ONE MORE TIME.
216
00:09:41,068 --> 00:09:43,896
BRING THE HANDS
ALL THE WAY TO THE HEART,
217
00:09:43,931 --> 00:09:46,000
AND WE'LL ADD ON NOW.
218
00:09:46,034 --> 00:09:48,689
INHALE. CHEST LIFT.
219
00:09:48,724 --> 00:09:53,000
EXHALE. FORWARD FOLD.
220
00:09:53,034 --> 00:09:57,103
INHALE UP AND TURN THE FEET,
221
00:09:57,137 --> 00:10:01,310
AND EXHALE TO WARRIOR ONE.
222
00:10:01,344 --> 00:10:04,931
BREATHING IN,
DRAW YOUR LEFT FOOT IN,
223
00:10:04,965 --> 00:10:06,620
AND AS YOU EXHALE,
224
00:10:06,655 --> 00:10:10,000
LIFT YOUR LEFT LEG
AND LIFT THE ARMS.
225
00:10:10,034 --> 00:10:11,275
BREATHE IN.
226
00:10:11,310 --> 00:10:13,689
DRAW YOUR ARMS
TO SHOULDER HEIGHT ONLY,
227
00:10:13,724 --> 00:10:15,724
TOUCHING THE TOE DOWN.
228
00:10:15,758 --> 00:10:16,793
EXHALE.
229
00:10:16,827 --> 00:10:19,068
LIFT THE LEG AND THE ARMS.
230
00:10:19,103 --> 00:10:20,620
TRY AGAIN.
231
00:10:20,655 --> 00:10:23,000
BREATHING IN,
DROP YOUR SHOULDERS.
232
00:10:23,034 --> 00:10:24,448
NOW LIFT THE ARMS
233
00:10:24,482 --> 00:10:26,517
WITHOUT
TIGHTENING THE SHOULDERS,
234
00:10:26,551 --> 00:10:28,965
AND WE'LL STAY
IN EXTENDED LEG BALANCE.
235
00:10:29,000 --> 00:10:31,655
THE STANDING LEG MUST BE STRONG.
236
00:10:31,689 --> 00:10:37,137
EXTEND OUT
THROUGH YOUR LEFT LEG.
237
00:10:37,172 --> 00:10:38,275
GOOD.
238
00:10:38,310 --> 00:10:40,448
RETURN BACK TO CENTRE NOW,
239
00:10:40,482 --> 00:10:45,034
AND EXHALE TO NAMASTE.
240
00:10:45,068 --> 00:10:46,862
RESTING...
241
00:10:50,241 --> 00:10:52,655
THE MOST IMPORTANT THING
IS THE BREATH.
242
00:10:52,689 --> 00:10:56,551
IF YOU CAN REALLY BREATHE,
REALLY SMOOTHE OUT THE BREATH,
243
00:10:56,586 --> 00:10:59,620
THE MOVEMENT TOO
WILL BECOME SMOOTH.
244
00:10:59,655 --> 00:11:01,379
ONE MORE RESTING BREATH.
245
00:11:07,034 --> 00:11:08,724
HERE WE GO.
246
00:11:08,758 --> 00:11:12,034
DEEP BREATH IN.
247
00:11:12,068 --> 00:11:15,517
NOW A LONG, SLOW BREATH OUT,
FORWARD-FOLDING.
248
00:11:18,241 --> 00:11:20,689
INHALE UP AND TURN,
LEFT FOOT OUT,
249
00:11:20,724 --> 00:11:22,482
RIGHT HEEL BACK.
250
00:11:22,517 --> 00:11:26,000
EXHALE.
CLASP THE HANDS FOR WARRIOR ONE.
251
00:11:26,034 --> 00:11:27,620
INHALE.
252
00:11:27,655 --> 00:11:29,586
DRAW YOUR FEET TOGETHER,
253
00:11:29,620 --> 00:11:32,896
AND EXHALE.
YOUR RIGHT LEG LIFTS.
254
00:11:32,931 --> 00:11:34,379
INHALE.
255
00:11:34,413 --> 00:11:36,068
TOUCH THE TOE DOWN.
256
00:11:36,103 --> 00:11:38,241
FEEL THE CHEST LIFTED.
257
00:11:38,275 --> 00:11:40,448
NOW EXTEND OUT THROUGH THE BACK
OF THAT RIGHT LEG
258
00:11:40,482 --> 00:11:42,724
AS YOU LIFT THE ARMS.
259
00:11:42,758 --> 00:11:46,620
GOOD. ONE MORE TRY.
260
00:11:46,655 --> 00:11:50,758
EXHALE TO EXTENDED LEG BALANCE.
261
00:11:50,793 --> 00:11:53,103
DROP YOUR RIGHT HIP.
262
00:11:53,137 --> 00:11:55,379
KEEP THE HIPS SQUARE.
263
00:11:55,413 --> 00:11:57,551
BREATHE.
264
00:11:57,586 --> 00:11:59,310
GOOD.
265
00:11:59,344 --> 00:12:01,482
NOW SWING THAT RIGHT LEG BACK,
266
00:12:01,517 --> 00:12:03,965
AND RETURN TO CENTRE.
267
00:12:04,000 --> 00:12:05,896
NAMASTE.
268
00:12:08,241 --> 00:12:09,655
INHALE.
269
00:12:09,689 --> 00:12:11,586
PULL YOUR ELBOWS TOGETHER
AND LIFT.
270
00:12:11,620 --> 00:12:13,344
OPEN THE PALMS.
271
00:12:13,379 --> 00:12:15,758
RELEASE.
272
00:12:15,793 --> 00:12:17,310
GOOD. AGAIN.
273
00:12:17,344 --> 00:12:20,586
SOFTEN THE BELLY AS YOU LIFT.
274
00:12:20,620 --> 00:12:24,931
EXHALE.
PULL THE BELLY INTO THE SPINE.
275
00:12:24,965 --> 00:12:28,310
ONE MORE TIME
BEFORE WE CONTINUE...
276
00:12:31,413 --> 00:12:33,137
AND HERE WE GO.
277
00:12:33,172 --> 00:12:36,068
SWING DOWN TO LOOK UP.
278
00:12:36,103 --> 00:12:39,689
EXHALE, TAILBONE BACK,
HEAD WAY OUT,
279
00:12:39,724 --> 00:12:42,000
TO COME DOWN.
280
00:12:42,034 --> 00:12:43,931
BACK UP ON THE INHALE.
281
00:12:43,965 --> 00:12:45,862
TURN THE FEET.
282
00:12:45,896 --> 00:12:48,413
CLASP THE HANDS. WARRIOR ONE.
283
00:12:48,448 --> 00:12:49,827
SQUARE HIPS.
284
00:12:49,862 --> 00:12:52,137
NOW BREATHE IN
AND DRAW THE LEFT FOOT IN,
285
00:12:52,172 --> 00:12:56,482
AND AS YOU EXHALE,
THAT LEFT LEG REACHES OUT.
286
00:12:56,517 --> 00:12:58,758
WE CONTINUE BALANCING.
287
00:12:58,793 --> 00:13:01,655
INHALE.
SEND YOUR ARMS AND LEG BACK,
288
00:13:01,689 --> 00:13:02,965
AND AS YOU EXHALE,
289
00:13:03,000 --> 00:13:06,448
BRING THE ARMS FORWARD
TO WARRIOR THREE.
290
00:13:06,482 --> 00:13:09,103
NOW LIFT EVERYTHING UP,
AND TOUCH YOUR TOE DOWN,
291
00:13:09,137 --> 00:13:13,344
AND EXHALE BACK
INTO WARRIOR THREE BALANCE.
292
00:13:13,379 --> 00:13:15,482
TRY AGAIN.
293
00:13:15,517 --> 00:13:18,965
BREATHING IN, LIFT...
294
00:13:19,000 --> 00:13:21,689
NOW REALLY LENGTHEN
ON THE EXHALE BREATH.
295
00:13:21,724 --> 00:13:24,586
THE BODY SHOULD BE
ONE LONG PLANE OF ENERGY,
296
00:13:24,620 --> 00:13:27,689
SO YOU DON'T NEED TO COME
TOO FAR DOWN.
297
00:13:27,724 --> 00:13:31,310
KEEP THE CHEST HIGH.
298
00:13:31,344 --> 00:13:33,758
GOOD, AND STEP BACK.
299
00:13:33,793 --> 00:13:36,034
TOUCH YOUR PALMS TOGETHER.
300
00:13:36,068 --> 00:13:37,172
TURN THE TOES IN.
301
00:13:37,206 --> 00:13:40,137
NARROW THE STANCE NOW
FOR RESTING.
302
00:13:40,172 --> 00:13:43,137
INHALE.
303
00:13:43,172 --> 00:13:45,655
WE REALLY NEED THESE RESTS,
304
00:13:45,689 --> 00:13:50,034
SO YOU MUST BE COMFORTABLE
IN THE RESTING POSES.
305
00:13:50,068 --> 00:13:56,241
THIS IS WHERE WE FIND THE BREATH
AND CALM THE BODY.
306
00:13:56,275 --> 00:13:57,620
ONE MORE.
307
00:13:57,655 --> 00:14:00,413
INHALE.
308
00:14:02,724 --> 00:14:06,310
EXHALE HANDS TO THE HEART,
AND WE'LL CONTINUE.
309
00:14:06,344 --> 00:14:09,241
INHALE TO A CHEST LIFT.
310
00:14:09,275 --> 00:14:12,068
NOW REACH WAY OUT
TO COME DOWN.
311
00:14:15,103 --> 00:14:18,827
INHALING UP
AND TURNING THE FEET...
312
00:14:18,862 --> 00:14:22,517
AND EXHALE TO WARRIOR ONE.
313
00:14:22,551 --> 00:14:24,000
INHALE.
314
00:14:24,034 --> 00:14:26,620
DRAW THE LEGS IN
AND THE ARMS DOWN.
315
00:14:26,655 --> 00:14:30,482
EXHALE. EXTENDED LEG BALANCE.
316
00:14:30,517 --> 00:14:31,793
INHALE.
317
00:14:31,827 --> 00:14:34,793
CARVE THE ARMS BACK
WITH THE LEG,
318
00:14:34,827 --> 00:14:36,310
AND AS YOU EXHALE,
319
00:14:36,344 --> 00:14:39,793
NOW THE ARMS COME FORWARD
TO WARRIOR THREE.
320
00:14:39,827 --> 00:14:41,551
LIFT AND TOUCH YOUR TOE DOWN.
321
00:14:41,586 --> 00:14:44,137
BREATHE IN.
322
00:14:44,172 --> 00:14:45,310
BREATHE OUT.
323
00:14:45,344 --> 00:14:47,448
WARRIOR THREE POSE.
324
00:14:47,482 --> 00:14:49,068
ONE MORE TIME TO DEEPEN.
325
00:14:49,103 --> 00:14:50,758
INHALE, LIFT...
326
00:14:52,482 --> 00:14:55,793
AND EXHALE, OVER.
327
00:14:55,827 --> 00:14:58,620
BREATHE INTO THE POSE.
328
00:14:58,655 --> 00:15:04,034
LENGTHEN ALL POINTS OF THE BODY
OUT FROM CENTRE.
329
00:15:04,068 --> 00:15:05,551
VERY GOOD.
330
00:15:05,586 --> 00:15:07,103
BACK TO CENTRE.
331
00:15:09,724 --> 00:15:11,000
EXHALE.
332
00:15:11,034 --> 00:15:15,103
NARROW YOUR STANCE
AND REST ON THE BREATH.
333
00:15:19,586 --> 00:15:21,172
AGAIN.
334
00:15:21,206 --> 00:15:24,448
INHALE, ELBOWS TOGETHER,
AND LIFT.
335
00:15:24,482 --> 00:15:26,448
OPEN.
336
00:15:26,482 --> 00:15:29,689
EXHALE. CIRCLE THE HANDS.
337
00:15:29,724 --> 00:15:31,689
THE BACKS OF THE HANDS TOGETHER.
338
00:15:31,724 --> 00:15:34,448
THEY TURN HERE AND LIFT,
339
00:15:34,482 --> 00:15:35,896
AND EXHALE.
340
00:15:35,931 --> 00:15:38,068
CIRCLE THE HANDS
ALL THE WAY TO THE HEART
341
00:15:38,103 --> 00:15:39,448
TO CONTINUE.
342
00:15:39,482 --> 00:15:42,689
BREATHE IN. SWING UP.
343
00:15:42,724 --> 00:15:46,379
BREATHE OUT. FORWARD FOLD.
344
00:15:46,413 --> 00:15:48,758
INHALE UP.
345
00:15:48,793 --> 00:15:51,896
TURN YOUR RIGHT FOOT OUT,
LEFT HEEL BACK.
346
00:15:51,931 --> 00:15:54,896
EXHALE TO WARRIOR ONE.
347
00:15:54,931 --> 00:15:55,896
INHALE.
348
00:15:55,931 --> 00:15:58,034
ARMS DOWN.
349
00:15:58,068 --> 00:16:00,620
LEGS TOGETHER.
350
00:16:00,655 --> 00:16:01,620
EXHALE.
351
00:16:01,655 --> 00:16:04,034
EXTENDED LEG BALANCE.
352
00:16:04,068 --> 00:16:05,448
INHALE.
353
00:16:05,482 --> 00:16:09,068
ARMS AND LEG BACK.
354
00:16:09,103 --> 00:16:11,862
EXHALE TO WARRIOR THREE.
355
00:16:11,896 --> 00:16:14,586
NOW INHALE
BACK TO WARRIOR ONE,
356
00:16:14,620 --> 00:16:17,000
LIFTING YOUR CHEST,
357
00:16:17,034 --> 00:16:23,965
AND THIS TIME,
WE COME RIGHT BACK TO HOME.
358
00:16:24,000 --> 00:16:25,965
TOUCH YOUR PALMS,
359
00:16:26,000 --> 00:16:28,862
AND EXHALE. CIRCLE THE HANDS.
360
00:16:28,896 --> 00:16:30,448
EARTH-RAIN.
361
00:16:33,344 --> 00:16:35,655
THE SEQUENCE IS NOW COMPLETE.
362
00:16:35,689 --> 00:16:38,586
WE HAVE ONE MORE SIDE TO TRY.
363
00:16:38,620 --> 00:16:42,000
INHALE. SWING THE HANDS UP.
364
00:16:42,034 --> 00:16:46,862
EXHALE. FORWARD FOLD.
365
00:16:46,896 --> 00:16:50,517
INHALE UP AND TO YOUR LEFT.
366
00:16:50,551 --> 00:16:52,965
EXHALE. WARRIOR ONE.
367
00:16:53,000 --> 00:16:54,517
INHALE.
368
00:16:54,551 --> 00:16:57,586
PREPARE
FOR EXTENDED LEG BALANCE,
369
00:16:57,620 --> 00:16:59,655
AND IT'S YOUR RIGHT LEG
THAT LIFTS.
370
00:16:59,689 --> 00:17:01,793
EXHALE.
371
00:17:01,827 --> 00:17:05,482
NOW MOVE THE ARMS BACK
TOWARDS THE HIPS,
372
00:17:05,517 --> 00:17:07,862
SWINGING THE LEG BACK.
373
00:17:07,896 --> 00:17:09,344
KEEP THE LEG WHERE IT IS.
374
00:17:09,379 --> 00:17:11,655
EXHALE THE ARMS FORWARD.
375
00:17:11,689 --> 00:17:13,344
NOW STEP BACK
AND LIFT YOUR CHEST,
376
00:17:13,379 --> 00:17:15,931
AND EXHALE TO WARRIOR ONE.
377
00:17:19,793 --> 00:17:20,793
GOOD.
378
00:17:20,827 --> 00:17:23,689
RETURN TO CENTRE, BREATHE IN...
379
00:17:23,724 --> 00:17:26,724
AND EXHALE.
CIRCLE THE HANDS TO THE HEART,
380
00:17:26,758 --> 00:17:30,551
AND ONE LINK BEFORE CLOSING.
381
00:17:34,448 --> 00:17:36,241
HANDS TO THE HEART NOW,
382
00:17:36,275 --> 00:17:38,172
AND BOW.
383
00:17:40,862 --> 00:17:44,034
NAMASTE...
384
00:17:44,068 --> 00:17:45,137
AND WHEN WE COME BACK,
385
00:17:45,172 --> 00:17:47,724
WE'LL DO RELAXATION
AND SAVASANA.
386
00:17:58,103 --> 00:18:00,448
RESTING
IN THE FIRST RELEASE POSE.
387
00:18:00,482 --> 00:18:02,620
FEET APART
AND THE KNEES TOGETHER
388
00:18:02,655 --> 00:18:05,137
AND THE ARMS
WRAPPED ACROSS THE CHEST.
389
00:18:05,172 --> 00:18:07,793
NOW RELEASE THE ARMS,
390
00:18:07,827 --> 00:18:10,655
AND ALLOW THE KNEES
TO FLOAT APART.
391
00:18:10,689 --> 00:18:13,206
PRESS THE TAILBONE
INTO THE FLOOR
392
00:18:13,241 --> 00:18:16,482
AND LIFT YOUR BELLY,
BREATHING IN.
393
00:18:16,517 --> 00:18:18,689
AS YOU BREATHE OUT,
PUSH THE BELLY DOWN,
394
00:18:18,724 --> 00:18:21,724
FLATTENING THE BACK
ON THE FLOOR.
395
00:18:21,758 --> 00:18:26,413
INHALE. LIFT THE HIPS UP,
ROLLING INTO BRIDGE POSE,
396
00:18:26,448 --> 00:18:27,655
AND EXHALE.
397
00:18:27,689 --> 00:18:30,103
COME ROLLING DOWN.
398
00:18:30,137 --> 00:18:31,379
AGAIN.
399
00:18:31,413 --> 00:18:33,551
ROCK FORWARD,
TAILBONE INTO THE FLOOR.
400
00:18:33,586 --> 00:18:35,517
INHALE.
401
00:18:35,551 --> 00:18:38,034
BELLY PRESSES DOWN. EXHALE.
402
00:18:38,068 --> 00:18:42,137
INHALE,
ROLLING UP TO BRIDGE POSE,
403
00:18:42,172 --> 00:18:43,172
AND EXHALE.
404
00:18:43,206 --> 00:18:44,793
COME ROLLING DOWN.
405
00:18:44,827 --> 00:18:46,413
LAST TIME.
406
00:18:46,448 --> 00:18:49,275
BREATHING IN, ROCKING FORWARD.
407
00:18:49,310 --> 00:18:53,172
BREATHING OUT,
PRESSING THE BELLY DOWN.
408
00:18:53,206 --> 00:18:55,275
INHALING TO BRIDGE POSE,
409
00:18:55,310 --> 00:18:57,862
AND THIS TIME,
WE'LL STAY IN BRIDGE POSE,
410
00:18:57,896 --> 00:18:59,965
INTERLACING THE FINGERS
UNDERNEATH YOU
411
00:19:00,000 --> 00:19:03,172
WITH THE SHOULDER BLADES TUCKED.
412
00:19:06,137 --> 00:19:07,206
GOOD.
413
00:19:07,241 --> 00:19:08,689
RELEASE THE ARMS,
414
00:19:08,724 --> 00:19:11,482
SEPARATING THE SHOULDER BLADES
WIDE.
415
00:19:11,517 --> 00:19:14,379
KEEP THE TAILBONE TUCKED
AS YOU COME DOWN,
416
00:19:14,413 --> 00:19:19,448
ONE VERTEBRA AT A TIME.
417
00:19:19,482 --> 00:19:23,448
NOW SEPARATE THE KNEES,
SOLES OF THE FEET TOGETHER,
418
00:19:23,482 --> 00:19:28,103
AND HANDS ON THE BELLY
IN OM MUDRA.
419
00:19:28,137 --> 00:19:31,344
BREATHE TO THE CENTRE
OF THE MUDRA,
420
00:19:31,379 --> 00:19:37,586
THE BELLY RISING AND FALLING
WITH BREATH...
421
00:19:39,620 --> 00:19:41,172
AND RELEASE.
422
00:19:41,206 --> 00:19:44,793
DRAW YOUR KNEES INTO THE CHEST,
HUGGING THE KNEES DOWN,
423
00:19:44,827 --> 00:19:47,965
AND NOW HAMSTRING STRETCH.
424
00:19:48,000 --> 00:19:53,344
RIGHT LEG IN THE AIR,
FEELING THE BACK OF THE THIGH.
425
00:19:53,379 --> 00:19:55,000
AS YOU LIFT THE HEAD,
426
00:19:55,034 --> 00:19:57,758
DRAW THE LEG IN
JUST A WEE LITTLE BIT,
427
00:19:57,793 --> 00:20:00,620
AND THEN RELEASE THE OTHER LEG
DOWN TO THE FLOOR,
428
00:20:00,655 --> 00:20:02,827
RELAXING YOUR HEAD DOWN.
429
00:20:02,862 --> 00:20:06,517
STAY AND BREATHE.
430
00:20:09,413 --> 00:20:11,689
RELEASE TO KNEE-DOWN TWIST NOW,
431
00:20:11,724 --> 00:20:15,034
FOLDING THE RIGHT KNEE
OVER THE BODY.
432
00:20:15,068 --> 00:20:17,965
BREATHE INTO THE LOW BACK.
433
00:20:18,000 --> 00:20:21,517
NOW THE RIGHT ANKLE
ON THE LEFT KNEE,
434
00:20:21,551 --> 00:20:24,241
THE RIGHT HAND BETWEEN THE LEGS,
435
00:20:24,275 --> 00:20:28,379
MEETING THE LEFT HAND
TO PULL THE KNEES DOWN GENTLY.
436
00:20:28,413 --> 00:20:32,689
BREATHE INTO THE STRETCH.
437
00:20:32,724 --> 00:20:35,793
SOFTEN INTO THE STRETCH.
438
00:20:35,827 --> 00:20:38,758
GOOD, AND RELEASE.
439
00:20:38,793 --> 00:20:42,034
LEFT LEG
FOR HAMSTRING STRETCH NOW.
440
00:20:42,068 --> 00:20:47,068
LIFTING THE HEAD,
DRAWING THE LEG IN,
441
00:20:47,103 --> 00:20:51,172
AND NOW STRETCH THE OPPOSITE LEG
ALONG THE FLOOR
442
00:20:51,206 --> 00:20:53,551
AND RETURN THE HEAD DOWN.
443
00:20:53,586 --> 00:20:56,482
EXTEND THROUGH ALL POINTS
OF THE BODY,
444
00:20:56,517 --> 00:20:59,137
REACHING AND BREATHING,
445
00:20:59,172 --> 00:21:02,931
AND RELEASE TO KNEE-DOWN TWIST,
446
00:21:02,965 --> 00:21:06,724
FOLDING THE KNEE OVER THE BODY.
447
00:21:08,310 --> 00:21:12,793
BREATHE.
448
00:21:12,827 --> 00:21:14,379
RETURN TO YOUR BACK,
449
00:21:14,413 --> 00:21:17,068
THE LEFT ANKLE
ON THE RIGHT KNEE,
450
00:21:17,103 --> 00:21:19,103
THE LEFT HAND BETWEEN THE LEGS,
451
00:21:19,137 --> 00:21:25,482
MEETING THE RIGHT HAND
TO PULL THE KNEES DOWN.
452
00:21:25,517 --> 00:21:28,034
RELEASE NOW.
453
00:21:28,068 --> 00:21:32,206
ALLOW THE LEGS TO SLIDE OUT,
454
00:21:32,241 --> 00:21:34,413
OPEN THE PALMS,
455
00:21:34,448 --> 00:21:36,827
AND FEEL YOUR BODY SINKING.
456
00:21:38,517 --> 00:21:41,034
LET ALL THE HEAVINESS
IN THE BODY
457
00:21:41,068 --> 00:21:45,793
FALL DOWN INTO THE FLOOR,
458
00:21:45,827 --> 00:21:50,000
LEAVING THE BODY LIGHT...
459
00:21:50,034 --> 00:21:53,034
CLEAR...
460
00:21:53,068 --> 00:21:56,413
COOL...
461
00:21:56,448 --> 00:21:59,758
PERFECTLY CALM...
462
00:22:11,137 --> 00:22:15,241
AND NOW, WITH A BREATH,
BEGIN TO COME BACK.
463
00:22:15,275 --> 00:22:19,068
WIGGLE YOUR FINGERS
AND YOUR TOES,
464
00:22:19,103 --> 00:22:22,793
AND BRING THE HANDS TOGETHER
AND RUB THEM.
465
00:22:22,827 --> 00:22:27,586
DRAW THE HANDS OVER THE EYES
AND WASH THE FACE.
466
00:22:30,689 --> 00:22:34,965
COMING BACK TO SIT NOW,
467
00:22:35,000 --> 00:22:37,931
WITH THE HANDS IN DHYANA MUDRA,
468
00:22:37,965 --> 00:22:41,275
THE RIGHT HAND
UNDERNEATH THE LEFT,
469
00:22:41,310 --> 00:22:43,620
WITH THE THUMBS TOUCHING
VERY LIGHTLY,
470
00:22:43,655 --> 00:22:46,206
FORMING AN OVAL.
471
00:22:46,241 --> 00:22:50,551
LIFT YOUR CHEST
AND DROP THE SHOULDERS...
472
00:22:54,931 --> 00:22:58,137
AND WE'LL
CLOSE OUR PRACTICE NOW...
473
00:22:58,172 --> 00:23:00,517
WITH A BOW.
474
00:23:02,724 --> 00:23:04,965
NAMASTE.
31121
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