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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 --> 00:00:40,896
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,931 --> 00:00:42,517
LET'S BEGIN WITH A WARMUP,
13
00:00:42,551 --> 00:00:45,896
AND THEN INTO
TODAY'S DYNAMIC FLOW,
14
00:00:45,931 --> 00:00:48,793
AWAKENING WITH BREATH.
15
00:00:59,827 --> 00:01:02,551
TODAY'S WARMUP
STARTS SITTING CROSS-LEGGED.
16
00:01:02,586 --> 00:01:04,896
LIFT YOUR CHEST
AND DROP YOUR SHOULDERS,
17
00:01:04,931 --> 00:01:07,862
AND FEEL REALLY GROUNDED
AND CENTRED.
18
00:01:07,896 --> 00:01:09,827
NOW BRING YOUR RIGHT HAND
BACK BEHIND YOU,
19
00:01:09,862 --> 00:01:11,965
AND THE LEFT HAND ACROSS,
20
00:01:12,000 --> 00:01:15,000
AND AS YOU EXHALE,
DEEPEN INTO YOUR TWIST.
21
00:01:15,034 --> 00:01:16,965
BREATHE IN
AND LIFT THE RIGHT ARM UP,
22
00:01:17,000 --> 00:01:21,310
AND BREATHE OUT
AND DEEPEN INTO YOUR SIDE BEND,
23
00:01:21,344 --> 00:01:22,068
AND CHANGE.
24
00:01:22,103 --> 00:01:23,827
OTHER SIDE.
25
00:01:23,862 --> 00:01:29,137
BREATHING IN, AND AS YOU EXHALE,
DEEPEN INTO YOUR TWIST.
26
00:01:29,172 --> 00:01:31,896
LIFT THE LEFT ARM FOR SIDE BEND
27
00:01:31,931 --> 00:01:36,034
AND EXHALE,
DEEPENING INTO THE SIDE BEND.
28
00:01:36,068 --> 00:01:37,137
GOOD.
29
00:01:37,172 --> 00:01:38,931
BREATHING IN,
COME BACK TO CENTRE
30
00:01:38,965 --> 00:01:41,275
AND PULL YOUR KNEES
UP TO YOUR CHEST
31
00:01:41,310 --> 00:01:43,793
TO PREPARE FOR BOAT POSE.
32
00:01:43,827 --> 00:01:45,827
EXHALE INTO THE POSE,
33
00:01:45,862 --> 00:01:48,655
LIFTING YOUR CHEST
AND LIFTING YOUR LEGS.
34
00:01:48,689 --> 00:01:50,103
GOOD.
35
00:01:50,137 --> 00:01:54,137
AND CHANGE TO A FORWARD FOLD
IN A CROSS-LEGGED POSITION,
36
00:01:54,172 --> 00:01:57,413
EXHALING YOUR HEAD
ALL THE WAY DOWN.
37
00:01:57,448 --> 00:01:58,586
GOOD.
38
00:01:58,620 --> 00:02:01,000
AND COMING UP NOW,
39
00:02:01,034 --> 00:02:02,793
ROLLING UP WITH THE CHEST HIGH,
40
00:02:02,827 --> 00:02:04,000
AND WE'LL CHANGE
ONTO HANDS AND KNEES
41
00:02:04,034 --> 00:02:07,000
FOR CAT ROLLING.
42
00:02:07,034 --> 00:02:08,862
INHALE TO CAT LIFT.
43
00:02:08,896 --> 00:02:10,517
LIFT YOUR HEAD.
44
00:02:10,551 --> 00:02:12,931
AS YOU EXHALE,
TUCK YOUR TAIL UNDER,
45
00:02:12,965 --> 00:02:14,724
AND TUCK YOUR CHIN IN.
46
00:02:14,758 --> 00:02:16,068
TRY AGAIN.
47
00:02:16,103 --> 00:02:20,448
BREATHE INTO CAT LIFT,
TAIL AND HEAD LIFT,
48
00:02:20,482 --> 00:02:22,137
AND BREATHE OUT TO CAT,
49
00:02:22,172 --> 00:02:24,689
TUCKING YOUR TAIL AND YOUR CHIN.
50
00:02:24,724 --> 00:02:30,448
STAY IN CAT POSE AND BREATHE,
FEELING THE ROUND OF THE BACK.
51
00:02:30,482 --> 00:02:31,793
GOOD.
52
00:02:31,827 --> 00:02:35,689
AND RELEASE TO CAT LIFT
AND DOWN TO CHILD'S POSE
53
00:02:35,724 --> 00:02:40,448
TO COME ONTO YOUR FOREARMS
FOR CAT ROLLING.
54
00:02:40,482 --> 00:02:41,482
EXHALE.
55
00:02:41,517 --> 00:02:44,517
TUCK YOUR TAIL
AND TUCK YOUR CHIN.
56
00:02:44,551 --> 00:02:46,793
INHALE TO CAT LIFT,
57
00:02:46,827 --> 00:02:48,862
ON THE FOREARMS,
58
00:02:48,896 --> 00:02:51,413
AND EXHALE TO CAT.
59
00:02:51,448 --> 00:02:52,344
GOOD.
60
00:02:52,379 --> 00:02:54,103
CAT LIFT ONE MORE TIME,
61
00:02:54,137 --> 00:02:58,103
AND THIS TIME,
REST IN ALTERNATE RESTING POSE,
62
00:02:58,137 --> 00:03:01,551
WITH THE HANDS TOGETHER
AND THE HEAD DOWN.
63
00:03:01,586 --> 00:03:05,758
RELAX YOUR BELLY DOWN,
AND KEEP THE TAILBONE HIGH.
64
00:03:05,793 --> 00:03:06,620
GOOD.
65
00:03:06,655 --> 00:03:07,931
NOW SHOULDER STRETCH.
66
00:03:07,965 --> 00:03:09,724
LEFT HAND
BEHIND THE RIGHT ELBOW,
67
00:03:09,758 --> 00:03:11,482
STRETCHING YOUR RIGHT ARM
FORWARD,
68
00:03:11,517 --> 00:03:14,241
AND THE HEAD DOWN.
69
00:03:14,275 --> 00:03:16,000
GOOD. NOW THE OTHER SIDE.
70
00:03:16,034 --> 00:03:17,793
BRING YOUR RIGHT HAND
BEHIND THE LEFT ELBOW,
71
00:03:17,827 --> 00:03:20,413
AND STRETCH
YOUR LEFT ARM FORWARD
72
00:03:20,448 --> 00:03:22,000
AND BRING THE HEAD DOWN.
73
00:03:22,034 --> 00:03:25,827
BREATHE.
74
00:03:25,862 --> 00:03:27,241
GOOD.
75
00:03:27,275 --> 00:03:31,275
AND RELEASE TO CHILD'S POSE,
PREPARING FOR CAT SERIES TWO.
76
00:03:31,310 --> 00:03:33,896
IF YOU DON'T KNOW IT, WATCH.
77
00:03:33,931 --> 00:03:35,000
INHALE.
78
00:03:35,034 --> 00:03:39,379
CAT TO CAT LIFT.
79
00:03:39,413 --> 00:03:43,551
EXHALE, TUCK THE TOES UNDER,
AND GO TO DOWN-FACE DOG.
80
00:03:43,586 --> 00:03:44,965
TRY AGAIN.
81
00:03:45,000 --> 00:03:51,517
INHALE CAT TO CAT LIFT,
AND EXHALE TO DOWN DOG.
82
00:03:51,551 --> 00:03:54,034
LAST TIME. BREATHING IN, CAT.
83
00:03:54,068 --> 00:03:56,034
CAT LIFT.
84
00:03:56,068 --> 00:03:59,241
EXHALE, LIFT THE TAIL,
DROP THE HEELS FOR DOWN DOG,
85
00:03:59,275 --> 00:04:03,758
AND STAY...
86
00:04:03,793 --> 00:04:07,517
AND RELEASE. GOOD.
87
00:04:07,551 --> 00:04:11,586
COME ROLLING UP
TO HERO'S POSE NOW,
88
00:04:11,620 --> 00:04:15,655
LIFTING YOUR CHEST
AND DROPPING THE SHOULDERS.
89
00:04:15,689 --> 00:04:18,172
BRING YOUR HANDS
BACK BEHIND NOW AND EXHALE,
90
00:04:18,206 --> 00:04:19,793
SQUEEZE
YOUR SHOULDER BLADES TOGETHER
91
00:04:19,827 --> 00:04:22,551
AND LIFT.
92
00:04:22,586 --> 00:04:24,965
NOW BRING THE HEAD DOWN
TOWARDS THE FLOOR
93
00:04:25,000 --> 00:04:26,551
AND THE HANDS FORWARD
94
00:04:26,586 --> 00:04:30,241
AS YOU LIFT YOUR TAIL.
95
00:04:30,275 --> 00:04:33,379
AND RELEASE.
96
00:04:33,413 --> 00:04:38,517
COMING BACK TO HERO'S POSE
FOR HERO ROLLING.
97
00:04:38,551 --> 00:04:41,827
EXHALE DOWN.
98
00:04:41,862 --> 00:04:42,413
INHALE.
99
00:04:42,448 --> 00:04:45,241
ROLL UP.
100
00:04:45,275 --> 00:04:46,068
EXHALE.
101
00:04:46,103 --> 00:04:48,413
ONE MORE TIME, ROLLING DOWN,
102
00:04:48,448 --> 00:04:52,896
TUCKING YOUR CHIN IN
AND ROLLING UP.
103
00:04:52,931 --> 00:04:56,965
AND WE'LL CLOSE NOW WITH A BOW.
104
00:04:57,000 --> 00:04:59,379
NAMASTE.
105
00:04:59,413 --> 00:05:02,275
WE'LL COME BACK
FOR A KNEELING SEQUENCE.
106
00:05:12,241 --> 00:05:13,517
THE SWAN SEQUENCE
107
00:05:13,551 --> 00:05:16,620
USES THIRD EYE OPENING
AS OUR BREATH-BODY LINK.
108
00:05:16,655 --> 00:05:18,586
WATCH AND FOLLOW.
109
00:05:18,620 --> 00:05:19,724
BREATHING IN,
110
00:05:19,758 --> 00:05:20,793
BRING THE BACKS OF THE HANDS
TO THE FOREHEAD
111
00:05:20,827 --> 00:05:23,034
AND OPEN FROM THERE.
112
00:05:23,068 --> 00:05:24,172
BREATHING OUT, CIRCLE THE HANDS,
113
00:05:24,206 --> 00:05:26,931
ONE ON TOP OF THE OTHER
AT THE HEART CENTRE.
114
00:05:26,965 --> 00:05:28,034
TRY AGAIN.
115
00:05:28,068 --> 00:05:31,068
BREATHING IN, OPEN,
116
00:05:31,103 --> 00:05:33,724
AND BREATHING OUT,
HANDS TO THE HEART.
117
00:05:33,758 --> 00:05:35,931
AND LET'S BEGIN
WITH CAT ROLLING.
118
00:05:35,965 --> 00:05:36,758
INHALE.
119
00:05:36,793 --> 00:05:39,034
REACH FORWARD TO CAT LIFT,
120
00:05:39,068 --> 00:05:42,655
AND EXHALE TO CAT,
TUCKING THE TAIL AND THE CHIN.
121
00:05:42,689 --> 00:05:43,896
TRY AGAIN.
122
00:05:43,931 --> 00:05:44,724
LIFT THE TAIL.
123
00:05:44,758 --> 00:05:47,620
LIFT THE HEAD AS YOU BREATHE IN.
124
00:05:47,655 --> 00:05:50,827
EXHALE, TUCK THE TAIL,
LIFT YOUR BACK
125
00:05:50,862 --> 00:05:52,896
AND TUCK THE CHIN
AS YOU BREATHE OUT.
126
00:05:52,931 --> 00:05:56,275
ONE MORE TRY. INHALE.
127
00:05:56,310 --> 00:05:59,275
EXHALE TO CAT.
128
00:05:59,310 --> 00:06:00,034
GOOD.
129
00:06:00,068 --> 00:06:01,689
COME TO CAT LIFT
130
00:06:01,724 --> 00:06:04,206
SIMPLY TO RETURN BACK
ONTO YOUR KNEES.
131
00:06:04,241 --> 00:06:06,137
HANDS TO THE HEART.
132
00:06:06,172 --> 00:06:10,034
THIRD EYE OPENING,
BREATHING IN...
133
00:06:10,068 --> 00:06:11,517
AND BREATHING OUT, CIRCLING,
134
00:06:11,551 --> 00:06:15,000
DRAWING ALL THE ENERGY
INTO YOUR HEART CENTRE,
135
00:06:15,034 --> 00:06:16,034
TO GIVE IT AWAY.
136
00:06:16,068 --> 00:06:20,310
BREATHE IN AND BREATHE OUT.
137
00:06:20,344 --> 00:06:21,448
GOOD.
138
00:06:21,482 --> 00:06:23,931
ONE LAST TIME,
AND WE'LL CONTINUE.
139
00:06:23,965 --> 00:06:27,344
THIRD EYE OPENING UP,
140
00:06:27,379 --> 00:06:30,344
AND EXHALE, CIRCLING IN.
141
00:06:30,379 --> 00:06:31,931
CAT ROLLING.
142
00:06:31,965 --> 00:06:38,275
INHALE TO CAT LIFT,
AND EXHALE TO CAT.
143
00:06:38,310 --> 00:06:41,793
NOW CAT LIFT,
PREPARING FOR DOWN-FACE DOG.
144
00:06:41,827 --> 00:06:43,413
TUCK YOUR TOES UNDER,
145
00:06:43,448 --> 00:06:45,241
LIFT YOUR TAIL,
146
00:06:45,275 --> 00:06:47,206
AND BRING THE HEAD
JUST BETWEEN THE ARMS.
147
00:06:47,241 --> 00:06:48,655
TO DEEPEN,
148
00:06:48,689 --> 00:06:50,655
BRING THE WEIGHT FORWARD,
LIFTING THE FOCUS.
149
00:06:50,689 --> 00:06:52,034
AS YOU EXHALE,
150
00:06:52,068 --> 00:06:55,137
LIFT THE TAIL HIGHER
AND DRAW THE WEIGHT BACK.
151
00:06:55,172 --> 00:06:56,379
TRY AGAIN.
152
00:06:56,413 --> 00:06:58,517
INHALE, COMING FORWARD.
153
00:06:58,551 --> 00:07:02,103
EXHALE, REACH UP AND BACK
WITH THE TAIL,
154
00:07:02,137 --> 00:07:04,620
DROPPING THE HEELS
AS BEST YOU CAN.
155
00:07:04,655 --> 00:07:11,137
STAY AND BREATHE IN DOWN DOG.
156
00:07:11,172 --> 00:07:12,344
GOOD.
157
00:07:12,379 --> 00:07:15,275
RELEASE AND COME BACK
TO OUR RESTING PLACE,
158
00:07:15,310 --> 00:07:17,655
DRAWING THE HANDS
TO THE HEART CENTRE.
159
00:07:17,689 --> 00:07:19,344
THIRD EYE OPENING.
160
00:07:19,379 --> 00:07:20,241
INHALE.
161
00:07:20,275 --> 00:07:22,620
REACH UP AND AWAY,
162
00:07:22,655 --> 00:07:25,000
AND EXHALE,
DRAW THE HANDS TO THE HEART.
163
00:07:25,034 --> 00:07:27,275
AGAIN.
164
00:07:27,310 --> 00:07:30,689
WE'RE STILL WARMING UP,
SO MOVE WITH CARE.
165
00:07:30,724 --> 00:07:32,689
MOVE WITH EASE.
166
00:07:32,724 --> 00:07:34,482
ONE MORE TIME.
167
00:07:34,517 --> 00:07:37,655
BREATHING IN...
168
00:07:37,689 --> 00:07:40,275
AND BREATHING OUT.
169
00:07:40,310 --> 00:07:41,344
HERE WE GO.
170
00:07:41,379 --> 00:07:45,172
REACH WAY FORWARD FOR CAT LIFT.
171
00:07:45,206 --> 00:07:47,000
NOW TUCK THE TAIL,
172
00:07:47,034 --> 00:07:47,862
PRESS YOUR HANDS DOWN,
173
00:07:47,896 --> 00:07:50,241
AND LOOK BETWEEN THE LEGS.
174
00:07:50,275 --> 00:07:53,931
INHALE TO CAT LIFT,
TUCKING YOUR TOES,
175
00:07:53,965 --> 00:07:57,137
AND EXHALE TO DOWN-FACE DOG.
176
00:07:57,172 --> 00:07:58,379
NOW BREATHE IN.
177
00:07:58,413 --> 00:08:01,241
THE RIGHT KNEE COMES FORWARD
FOR SWAN LIFT.
178
00:08:01,275 --> 00:08:04,862
SITTING ON THE RIGHT THIGH,
EXHALE.
179
00:08:04,896 --> 00:08:07,344
BRING YOUR FOREHEAD DOWN
TOWARDS THE FLOOR.
180
00:08:07,379 --> 00:08:09,655
INHALE. ROLL UP.
181
00:08:09,689 --> 00:08:11,517
EXHALE. LENGTHEN
AND EXTEND THROUGH THE SPINE,
182
00:08:11,551 --> 00:08:14,206
AND ROLL DOWN.
183
00:08:14,241 --> 00:08:15,655
AGAIN, ROLLING UP,
184
00:08:15,689 --> 00:08:18,448
TUCK YOUR CHIN
TO THE VERY LAST MINUTE...
185
00:08:18,482 --> 00:08:19,827
AND EXHALE.
186
00:08:19,862 --> 00:08:21,379
THIS TIME WE'LL STAY DOWN.
187
00:08:21,413 --> 00:08:23,586
LAY THE CHEST OUT.
188
00:08:23,620 --> 00:08:25,448
RELAX THE SHOULDERS.
189
00:08:25,482 --> 00:08:30,206
BREATHE.
190
00:08:30,241 --> 00:08:32,482
GOOD. INHALE TO COME BACK.
191
00:08:32,517 --> 00:08:34,724
PUSH THE HANDS DOWN
AND LIFT YOUR HIPS UP
192
00:08:34,758 --> 00:08:38,172
SO THAT YOU CAN COME BACK
TO OUR RESTING PLACE
193
00:08:38,206 --> 00:08:40,275
TO BREATHE.
194
00:08:40,310 --> 00:08:43,241
TO FEEL THE WHOLE BODY.
195
00:08:43,275 --> 00:08:49,275
TO CALM THE MIND.
196
00:08:49,310 --> 00:08:50,965
NICE.
197
00:08:51,000 --> 00:08:53,034
HERE WE GO.
198
00:08:53,068 --> 00:08:54,655
INHALE. REACH FORWARD.
199
00:08:54,689 --> 00:08:56,620
LIFT YOUR HEAD.
200
00:08:56,655 --> 00:08:59,068
EXHALE. TUCK THE TAIL.
201
00:08:59,103 --> 00:09:01,827
TUCK THE CHIN.
202
00:09:01,862 --> 00:09:02,931
CAT LIFT AGAIN.
203
00:09:02,965 --> 00:09:05,206
BREATHE IN.
204
00:09:05,241 --> 00:09:09,413
NOW TO DOWN DOG, BREATHING OUT.
205
00:09:09,448 --> 00:09:13,620
NOW YOUR LEFT KNEE FORWARD
FOR SWAN LIFT.
206
00:09:13,655 --> 00:09:18,068
UNCURL THE BACK TOE
AND REACH FORWARD TO COME DOWN.
207
00:09:18,103 --> 00:09:21,586
ROLL UP WITH THE INHALE BREATH.
208
00:09:21,620 --> 00:09:22,586
EXHALE.
209
00:09:22,620 --> 00:09:24,000
KEEP THE ELBOWS
COMING INTO THE BODY
210
00:09:24,034 --> 00:09:27,137
AND REACH WAY FORWARD.
211
00:09:27,172 --> 00:09:29,103
INHALE. ROLL UP.
212
00:09:29,137 --> 00:09:30,310
EXHALE.
213
00:09:30,344 --> 00:09:33,103
LAY THE CHEST DOWN ON THE THIGH.
214
00:09:33,137 --> 00:09:35,241
STAY AND BREATHE.
215
00:09:35,275 --> 00:09:39,758
SWAN BOW.
216
00:09:39,793 --> 00:09:41,103
GOOD.
217
00:09:41,137 --> 00:09:44,103
AND COMING UP
WITH THE INHALE BREATH,
218
00:09:44,137 --> 00:09:47,517
AND PUSHING BACK TO CENTRE
WITH YOUR EXHALE BREATH.
219
00:09:47,551 --> 00:09:50,068
HANDS COMING TO THE HEART.
220
00:09:50,103 --> 00:09:54,137
THIRD EYE OPENING.
221
00:09:54,172 --> 00:09:55,172
DRAW THE BELLY IN
222
00:09:55,206 --> 00:09:57,827
AND FEEL THE STRENGTH
OF THE BODY.
223
00:09:57,862 --> 00:10:03,344
NOW SOFTEN THE BODY
AND FEEL THE OPENNESS.
224
00:10:03,379 --> 00:10:05,379
HERE WE GO.
225
00:10:05,413 --> 00:10:09,034
INHALE. CAT LIFT.
226
00:10:09,068 --> 00:10:12,827
EXHALE TO CAT.
227
00:10:12,862 --> 00:10:16,517
INHALE.
LIFT THE TAIL. LIFT THE HEAD.
228
00:10:16,551 --> 00:10:19,172
EXHALE. DOWN-FACE DOG.
229
00:10:19,206 --> 00:10:20,827
WE'RE ON THE RIGHT SIDE.
230
00:10:20,862 --> 00:10:24,931
RIGHT KNEE COMES FORWARD
FOR SWAN.
231
00:10:24,965 --> 00:10:28,655
SWAN BOW AS YOU EXHALE.
232
00:10:28,689 --> 00:10:32,379
COME BACK TO A SWAN LIFT
AND TUCK YOUR BACK TOE UNDER.
233
00:10:32,413 --> 00:10:33,931
NOW LIFT THE HIPS UP
234
00:10:33,965 --> 00:10:36,862
AND SEND YOUR RIGHT LEG BACK
AND AWAY.
235
00:10:36,896 --> 00:10:38,310
NOW DEEPEN.
236
00:10:38,344 --> 00:10:40,482
BRING THE WEIGHT FORWARD
AND THE LEG DOWN,
237
00:10:40,517 --> 00:10:41,241
AND AS YOU EXHALE,
238
00:10:41,275 --> 00:10:42,793
LIFT THE LEG HIGHER
239
00:10:42,827 --> 00:10:44,896
AND REALLY
PRESS THE ARMS STRAIGHT.
240
00:10:44,931 --> 00:10:45,965
TRY AGAIN.
241
00:10:46,000 --> 00:10:47,482
COME FORWARD, ALMOST TO A PLANK,
242
00:10:47,517 --> 00:10:51,275
WITH THE FOOT DOWN,
AND REACH BACK.
243
00:10:51,310 --> 00:10:54,793
STAY AND BREATHE
IN ONE-LEGGED DOWN DOG
244
00:10:54,827 --> 00:11:00,689
WITH THE HIP OPEN
AND THE SHOULDERS SQUARE.
245
00:11:00,724 --> 00:11:05,482
GOOD. RELEASE BACK TO CENTRE.
246
00:11:05,517 --> 00:11:07,137
RESTING NOW.
247
00:11:07,172 --> 00:11:08,896
THIRD EYE OPENING.
248
00:11:08,931 --> 00:11:11,965
INHALE...
249
00:11:12,000 --> 00:11:14,793
AND EXHALE.
250
00:11:14,827 --> 00:11:15,482
GOOD.
251
00:11:15,517 --> 00:11:16,965
NOW THAT WE'RE WARM,
252
00:11:17,000 --> 00:11:18,172
LET'S BEGIN TO HAVE
A MORE PLAYFUL APPROACH
253
00:11:18,206 --> 00:11:20,655
TO THE PRACTICE.
254
00:11:20,689 --> 00:11:24,103
EXHALE THE HANDS TO THE HEART,
AND HERE WE GO.
255
00:11:24,137 --> 00:11:27,344
INHALE TO CAT LIFT
256
00:11:27,379 --> 00:11:32,862
AND EXHALE TO CAT.
257
00:11:32,896 --> 00:11:35,310
INHALE. CAT LIFT,
258
00:11:35,344 --> 00:11:37,448
PREPARING FOR DOWN DOG.
259
00:11:37,482 --> 00:11:40,758
EXHALE. LIFT THE TAIL
AND DROP YOUR HEELS.
260
00:11:40,793 --> 00:11:44,379
NOW THE LEFT KNEE FORWARD
FOR SWAN LIFT.
261
00:11:44,413 --> 00:11:48,172
EXHALE. SWAN BOW.
262
00:11:48,206 --> 00:11:52,241
BREATHING IN, LIFT THE CHEST,
TUCK YOUR BACK TOE.
263
00:11:52,275 --> 00:11:54,965
EXHALE. ONE-LEGGED DOWN DOG.
264
00:11:55,000 --> 00:11:56,241
NOW DEEPEN.
265
00:11:56,275 --> 00:11:57,724
BREATHING IN,
266
00:11:57,758 --> 00:12:00,413
BRING THE FOOT DOWN
WITH THE FOOT TURNED OUT,
267
00:12:00,448 --> 00:12:04,310
AND AS YOU EXHALE, REACH BACK,
KEEPING THE HIP OPEN.
268
00:12:04,344 --> 00:12:05,620
TRY AGAIN.
269
00:12:05,655 --> 00:12:06,931
INHALE.
270
00:12:06,965 --> 00:12:08,793
THE WEIGHT COMES FORWARD
AND DOWN.
271
00:12:08,827 --> 00:12:09,551
EXHALE.
272
00:12:09,586 --> 00:12:11,620
THE WEIGHT BACK AND UP.
273
00:12:11,655 --> 00:12:16,827
STAY IN ONE-LEGGED DOWN DOG
AND BREATHE.
274
00:12:16,862 --> 00:12:18,034
GOOD.
275
00:12:18,068 --> 00:12:20,551
AND RELEASE.
276
00:12:20,586 --> 00:12:23,655
BRING THE KNEE BACK TO CENTRE.
277
00:12:23,689 --> 00:12:26,206
HANDS COME BACK TO THE HEART.
278
00:12:26,241 --> 00:12:28,137
THIRD EYE OPENING.
279
00:12:28,172 --> 00:12:30,482
INHALE.
280
00:12:30,517 --> 00:12:31,931
OPEN.
281
00:12:31,965 --> 00:12:34,034
AND EXHALE.
282
00:12:34,068 --> 00:12:35,620
CLOSE.
283
00:12:35,655 --> 00:12:36,482
GOOD.
284
00:12:36,517 --> 00:12:37,827
WE'LL DO IT ONE MORE TIME,
285
00:12:37,862 --> 00:12:41,586
AND WE'LL CONTINUE THE SEQUENCE,
NOW WITH LESS WORK.
286
00:12:41,620 --> 00:12:43,137
SOFTER.
287
00:12:43,172 --> 00:12:44,482
HERE WE GO.
288
00:12:44,517 --> 00:12:46,482
INHALE TO CAT LIFT.
289
00:12:46,517 --> 00:12:48,655
SUPER-STRAIGHT ARMS.
290
00:12:48,689 --> 00:12:49,758
EXHALE.
291
00:12:49,793 --> 00:12:51,172
CAT POSE.
292
00:12:51,206 --> 00:12:51,931
GOOD.
293
00:12:51,965 --> 00:12:53,724
BREATHE INTO CAT LIFT.
294
00:12:53,758 --> 00:12:56,413
TUCK YOUR TOES UNDER,
295
00:12:56,448 --> 00:12:58,586
AND EXHALE TO DOWN DOG.
296
00:12:58,620 --> 00:13:00,034
INHALE.
297
00:13:00,068 --> 00:13:03,793
YOUR RIGHT KNEE SWINGS FORWARD
TO SIT ON THE RIGHT HIP.
298
00:13:03,827 --> 00:13:07,310
EXHALE. ROLL DOWN.
299
00:13:07,344 --> 00:13:09,689
INHALE. PUSH THE HANDS DOWN,
300
00:13:09,724 --> 00:13:12,137
TUCK YOUR BACK TOE,
301
00:13:12,172 --> 00:13:15,137
AND ONE-LEGGED DOWN DOG NOW.
302
00:13:15,172 --> 00:13:17,310
CONTINUING,
BEND YOUR RIGHT KNEE,
303
00:13:17,344 --> 00:13:19,137
OPENING THE HIP,
304
00:13:19,172 --> 00:13:20,517
AND AS YOU EXHALE,
305
00:13:20,551 --> 00:13:23,586
STRAIGHTEN THE LEG
AND SQUARE OFF THE HIPS.
306
00:13:23,620 --> 00:13:25,310
NOW BREATHE INTO PIGEON.
307
00:13:25,344 --> 00:13:27,172
THE KNEE COMES FORWARD
BETWEEN THE HANDS
308
00:13:27,206 --> 00:13:29,103
TO SIT ON THE HEEL.
309
00:13:29,137 --> 00:13:30,517
EXHALE. LIFT YOUR CHEST,
310
00:13:30,551 --> 00:13:32,034
AND THE HANDS COME BACK.
311
00:13:32,068 --> 00:13:34,137
INHALE. COME FORWARD,
312
00:13:34,172 --> 00:13:36,034
HANDS TO THE FLOOR LOOKING DOWN.
313
00:13:36,068 --> 00:13:38,275
IF YOU CAN,
A LITTLE BIT FURTHER BACK.
314
00:13:38,310 --> 00:13:40,172
A LITTLE HIGHER WITH THE CHEST.
315
00:13:40,206 --> 00:13:40,862
ONE MORE TIME.
316
00:13:40,896 --> 00:13:42,620
BREATHING IN, FORWARD,
317
00:13:42,655 --> 00:13:43,896
AND BREATHE OUT.
318
00:13:43,931 --> 00:13:45,965
THIS TIME THE ARMS
ALL THE WAY UP TO SHIVA MUDRA.
319
00:13:46,000 --> 00:13:47,827
CLASPING THE HANDS.
320
00:13:47,862 --> 00:13:51,379
INDEX FINGER POINTING HIGH.
321
00:13:51,413 --> 00:13:53,931
GOOD.
322
00:13:53,965 --> 00:13:55,413
AND RELEASE.
323
00:13:55,448 --> 00:14:01,000
BRING THE HANDS DOWN
AND PUSH BACK TO CENTRE,
324
00:14:01,034 --> 00:14:03,034
AND REST.
325
00:14:03,068 --> 00:14:06,413
INHALE. EXPAND.
326
00:14:06,448 --> 00:14:10,931
EXHALE. CONTINUE TO EXPAND.
327
00:14:10,965 --> 00:14:12,068
ONCE AGAIN.
328
00:14:12,103 --> 00:14:15,620
BREATHING IN...
329
00:14:15,655 --> 00:14:16,896
AND BREATHING OUT.
330
00:14:16,931 --> 00:14:18,931
LET'S TRY THE OTHER SIDE.
331
00:14:18,965 --> 00:14:22,206
INHALE.
REACH FORWARD TO CAT LIFT,
332
00:14:22,241 --> 00:14:26,448
AND EXHALE TO CAT.
333
00:14:26,482 --> 00:14:29,310
INHALE TO CAT LIFT,
334
00:14:29,344 --> 00:14:32,482
AND NOW EXHALE TO DOWN DOG.
335
00:14:32,517 --> 00:14:33,827
INHALE TO SWAN.
336
00:14:33,862 --> 00:14:38,620
YOUR LEFT KNEE COMES FORWARD
TO SIT ON THE LEFT HIP.
337
00:14:38,655 --> 00:14:42,344
EXHALE. SWAN BOW.
338
00:14:42,379 --> 00:14:43,137
INHALE.
339
00:14:43,172 --> 00:14:44,379
RIPPLE UP THROUGH THE SPINE.
340
00:14:44,413 --> 00:14:46,758
LIFT YOUR CHEST.
341
00:14:46,793 --> 00:14:50,413
AND EXHALE
TO ONE-LEGGED DOWN DOG.
342
00:14:50,448 --> 00:14:51,827
NOW BEND THE KNEE
AND OPEN THE HIP
343
00:14:51,862 --> 00:14:54,172
AS YOU BREATHE IN.
344
00:14:54,206 --> 00:14:56,517
EXHALE. STRAIGHTEN THE LEG.
345
00:14:56,551 --> 00:14:58,758
SQUARE OFF THE HIPS.
346
00:14:58,793 --> 00:15:00,448
DRAW THE KNEE FORWARD
BETWEEN THE HANDS
347
00:15:00,482 --> 00:15:02,379
AS YOU BREATHE IN,
348
00:15:02,413 --> 00:15:06,482
AND EXHALE, FINDING PIGEON POSE.
349
00:15:06,517 --> 00:15:07,793
INHALE.
350
00:15:07,827 --> 00:15:10,137
FORWARD.
351
00:15:10,172 --> 00:15:13,172
AS YOU EXHALE, DROP YOUR HIP
AND LIFT YOUR CHEST,
352
00:15:13,206 --> 00:15:16,000
ARMS BACK.
353
00:15:16,034 --> 00:15:18,586
BREATHING IN.
354
00:15:18,620 --> 00:15:23,137
THIS TIME, THE HANDS
ALL THE WAY UP IF YOU CAN.
355
00:15:23,172 --> 00:15:26,758
THE HANDS CLASPED
IN SHIVA MUDRA,
356
00:15:26,793 --> 00:15:30,655
THE BREATH STRONG...
357
00:15:30,689 --> 00:15:35,275
AND RELEASE.
358
00:15:35,310 --> 00:15:37,793
EXHALE TO CENTRE.
359
00:15:37,827 --> 00:15:42,068
DEEP BREATH IN.
360
00:15:42,103 --> 00:15:46,862
CALM, SMOOTH,
SLOW EXHALE BREATH.
361
00:15:46,896 --> 00:15:53,931
AGAIN.
362
00:15:53,965 --> 00:15:55,586
AND LET'S CONTINUE.
363
00:15:55,620 --> 00:15:58,758
INHALE CAT LIFT.
364
00:15:58,793 --> 00:16:02,206
EXHALE TO CAT.
365
00:16:02,241 --> 00:16:06,241
INHALE CAT LIFT,
PREPARING FOR DOWN DOG.
366
00:16:06,275 --> 00:16:07,103
NOW EXHALE.
367
00:16:07,137 --> 00:16:08,275
LIFT YOUR TAIL.
368
00:16:08,310 --> 00:16:10,448
DROP THE HEELS.
369
00:16:10,482 --> 00:16:11,310
RIGHT KNEE FORWARD.
370
00:16:11,344 --> 00:16:14,275
SWAN LIFT.
371
00:16:14,310 --> 00:16:18,620
EXHALE. SWAN BOW.
372
00:16:18,655 --> 00:16:19,620
SWAN LIFT.
373
00:16:19,655 --> 00:16:22,793
TUCKING THE BACK TOE.
374
00:16:22,827 --> 00:16:26,310
ONE-LEGGED DOWN DOG.
375
00:16:26,344 --> 00:16:28,793
BEND THE KNEE, OPEN THE HIP.
376
00:16:28,827 --> 00:16:30,275
EXHALE.
377
00:16:30,310 --> 00:16:31,344
STRAIGHTEN THE LEG.
378
00:16:31,379 --> 00:16:34,034
A LITTLE HIGHER.
379
00:16:34,068 --> 00:16:34,827
INHALE.
380
00:16:34,862 --> 00:16:37,379
PREPARE FOR PIGEON.
381
00:16:37,413 --> 00:16:41,448
EXHALE. TAKE THE HANDS
ALL THE WAY UP.
382
00:16:41,482 --> 00:16:42,758
GOOD.
383
00:16:42,793 --> 00:16:48,068
RELEASE THE HANDS DOWN
AND COME BACK TO CENTRE.
384
00:16:48,103 --> 00:16:49,724
ONE LINK ONLY,
385
00:16:49,758 --> 00:16:53,793
AND THEN THE WHOLE SEQUENCE
ON OUR LEFT SIDE.
386
00:16:53,827 --> 00:16:56,103
EXHALE.
387
00:16:56,137 --> 00:16:57,517
HERE WE GO.
388
00:16:57,551 --> 00:17:00,931
BREATHE IN. REACH FORWARD.
LOOK UP.
389
00:17:00,965 --> 00:17:02,103
BREATHE OUT.
390
00:17:02,137 --> 00:17:05,034
TUCK THE TAIL
AND LOOK BETWEEN THE LEGS.
391
00:17:05,068 --> 00:17:05,655
BREATHE IN.
392
00:17:05,689 --> 00:17:09,034
CAT LIFT.
393
00:17:09,068 --> 00:17:11,827
BREATHE OUT TO DOWN DOG.
394
00:17:11,862 --> 00:17:14,034
NOW LEFT KNEE FORWARD FOR SWAN.
395
00:17:14,068 --> 00:17:16,344
BREATHE IN.
396
00:17:16,379 --> 00:17:20,068
NOW LAY THE CHEST OUT.
397
00:17:20,103 --> 00:17:20,862
GOOD.
398
00:17:20,896 --> 00:17:21,965
BREATHE IN.
399
00:17:22,000 --> 00:17:24,620
RIPPLE THROUGH THE BACK
AND LIFT.
400
00:17:24,655 --> 00:17:25,310
EXHALE.
401
00:17:25,344 --> 00:17:28,931
ONE-LEGGED DOWN DOG.
402
00:17:28,965 --> 00:17:29,862
BEND THE KNEE.
403
00:17:29,896 --> 00:17:33,068
OPEN THE HIP.
404
00:17:33,103 --> 00:17:34,241
EXHALE.
405
00:17:34,275 --> 00:17:36,896
SQUARE EVERYTHING OFF,
EVEN THE SHOULDERS.
406
00:17:36,931 --> 00:17:37,689
GOOD.
407
00:17:37,724 --> 00:17:41,034
FORWARD YOU COME FOR PIGEON,
408
00:17:41,068 --> 00:17:43,689
AND EXHALE. REACH BACK AND UP.
409
00:17:43,724 --> 00:17:45,310
FANTASTIC.
410
00:17:45,344 --> 00:17:46,172
GOOD.
411
00:17:46,206 --> 00:17:49,586
RELEASE.
412
00:17:49,620 --> 00:17:53,034
BACK TO CENTRE.
413
00:17:53,068 --> 00:17:58,413
AND ONE LINK...
414
00:17:58,448 --> 00:18:05,275
AND WE'LL CLOSE NOW WITH A BOW.
415
00:18:05,310 --> 00:18:08,931
NAMASTE.
416
00:18:08,965 --> 00:18:10,137
AND WHEN WE COME BACK,
417
00:18:10,172 --> 00:18:13,931
WE'LL DO RELAXATION
AND SAVASANA.
418
00:18:26,620 --> 00:18:28,034
THE FIRST RELEASE POSE,
419
00:18:28,068 --> 00:18:30,310
LAYING ON YOUR BACK
WITH THE KNEES TOGETHER
420
00:18:30,344 --> 00:18:31,655
AND THE FEET APART
421
00:18:31,689 --> 00:18:34,793
AND THE ARMS WRAPPED
ACROSS THE CHEST.
422
00:18:34,827 --> 00:18:36,931
RELEASE THE ARMS NOW
423
00:18:36,965 --> 00:18:40,586
AND OPEN THE KNEES
FOR FOUR-PART PELVIC TILT.
424
00:18:40,620 --> 00:18:41,931
INHALE.
425
00:18:41,965 --> 00:18:44,275
PRESS YOUR TAILBONE DOWN
AND LIFT YOUR BELLY.
426
00:18:44,310 --> 00:18:45,758
AS YOU EXHALE,
427
00:18:45,793 --> 00:18:50,620
PRESS THE BELLY DOWN
AND TUCK THE TAIL UNDER.
428
00:18:50,655 --> 00:18:52,931
NOW BREATHE IN AND LIFT THE HIPS
429
00:18:52,965 --> 00:18:55,655
AND PRESS YOUR KNEES FORWARD.
430
00:18:55,689 --> 00:18:57,586
AND EXHALE. COME ROLLING DOWN.
431
00:18:57,620 --> 00:18:59,482
TRY AGAIN.
432
00:18:59,517 --> 00:19:02,034
INHALE. ROCK FORWARD
ONTO THE TAILBONE,
433
00:19:02,068 --> 00:19:04,827
AND LIFT YOUR BELLY.
434
00:19:04,862 --> 00:19:05,758
EXHALE.
435
00:19:05,793 --> 00:19:07,000
PRESS THE BELLY DOWN.
436
00:19:07,034 --> 00:19:09,793
PUSH YOUR FEET INTO THE FLOOR.
437
00:19:09,827 --> 00:19:11,000
INHALE.
438
00:19:11,034 --> 00:19:14,310
COME ROLLING UP TO BRIDGE POSE,
AND EXHALE.
439
00:19:14,344 --> 00:19:15,965
COME ROLLING DOWN.
440
00:19:16,000 --> 00:19:16,793
LAST TIME.
441
00:19:16,827 --> 00:19:20,379
INHALE. ROCK FORWARD.
442
00:19:20,413 --> 00:19:24,241
EXHALE, ROCKING BACK.
443
00:19:24,275 --> 00:19:26,931
INHALE, LIFTING UP,
444
00:19:26,965 --> 00:19:29,379
AND THIS TIME WE'LL STAY
IN BRIDGE POSE.
445
00:19:29,413 --> 00:19:32,793
TRY TO WALK YOUR SHOULDER BLADES
TOGETHER.
446
00:19:32,827 --> 00:19:35,275
RELAX THE NECK.
447
00:19:35,310 --> 00:19:37,896
PRESS THE KNEES FORWARD.
448
00:19:37,931 --> 00:19:40,034
BREATHE.
449
00:19:40,068 --> 00:19:43,551
GOOD. RELEASE NOW.
450
00:19:43,586 --> 00:19:46,827
COME ROLLING DOWN
451
00:19:46,862 --> 00:19:48,517
AND SEPARATE THE KNEES.
452
00:19:48,551 --> 00:19:50,551
BRING THE SOLES OF THE FEET
TOGETHER
453
00:19:50,586 --> 00:19:54,137
AND THE HANDS ONTO THE BELLY,
454
00:19:54,172 --> 00:19:57,931
THE BREATH RISING AND FALLING.
455
00:19:57,965 --> 00:20:00,482
AND BRING THE KNEES
INTO THE CHEST NOW.
456
00:20:00,517 --> 00:20:01,862
TAILBONE HEAVY.
457
00:20:01,896 --> 00:20:04,379
BACK OF THE NECK SOFT.
458
00:20:04,413 --> 00:20:07,034
NOW HAMSTRING STRETCH
ON THE RIGHT SIDE.
459
00:20:07,068 --> 00:20:08,689
STRAIGHTEN THE RIGHT LEG
IN THE AIR
460
00:20:08,724 --> 00:20:11,068
WITH THE LEFT FOOT ON THE FLOOR.
461
00:20:11,103 --> 00:20:16,482
DRAW YOUR HEAD UP
AND PULL THE LEG IN SLIGHTLY,
462
00:20:16,517 --> 00:20:19,241
AND NOW RELEASE THE NECK DOWN,
463
00:20:19,275 --> 00:20:21,379
AND THE OPPOSITE LEG
TO THE FLOOR.
464
00:20:21,413 --> 00:20:25,034
BREATHE.
465
00:20:25,068 --> 00:20:26,310
GOOD.
466
00:20:26,344 --> 00:20:29,620
AND RELEASE NOW
TO KNEE-DOWN TWIST.
467
00:20:29,655 --> 00:20:33,379
LET THE RIGHT KNEE
FOLD OVER THE BODY,
468
00:20:33,413 --> 00:20:36,689
AND LOOK TO THE OPPOSITE SIDE,
469
00:20:36,724 --> 00:20:40,172
STRETCHING IN TO THE LOW BACK...
470
00:20:40,206 --> 00:20:41,724
AND RELEASE.
471
00:20:41,758 --> 00:20:42,931
COME ONTO YOUR BACK
472
00:20:42,965 --> 00:20:45,448
WITH THE RIGHT ANKLE
ON THE LEFT KNEE
473
00:20:45,482 --> 00:20:48,000
AND THE RIGHT HAND
BETWEEN THE LEGS,
474
00:20:48,034 --> 00:20:49,965
MEETING THE LEFT HAND,
475
00:20:50,000 --> 00:20:55,896
FINGERS INTERLACED
AND PULLING IN.
476
00:20:55,931 --> 00:20:56,862
AND RELEASE.
477
00:20:56,896 --> 00:20:58,034
LEFT SIDE NOW.
478
00:20:58,068 --> 00:21:00,137
HAMSTRING STRETCH.
479
00:21:00,172 --> 00:21:03,137
THE RIGHT FOOT ON THE FLOOR.
480
00:21:03,172 --> 00:21:07,551
NOW BRING YOUR HEAD UP
AND PULL THE LEG IN SLIGHTLY,
481
00:21:07,586 --> 00:21:09,379
AND RETURN THE HEAD TO THE FLOOR
482
00:21:09,413 --> 00:21:13,206
AND LET THE RIGHT LEG
SLIDE OUT ALONG THE FLOOR.
483
00:21:13,241 --> 00:21:14,620
GOOD.
484
00:21:14,655 --> 00:21:17,310
BREATHE.
485
00:21:17,344 --> 00:21:18,758
KNEE-DOWN TWIST.
486
00:21:18,793 --> 00:21:21,172
THE KNEE FOLDS OVER THE BODY.
487
00:21:21,206 --> 00:21:24,655
LET THE HEAD ROLL
TO THE OPPOSITE SIDE
488
00:21:24,689 --> 00:21:29,103
AND RELAX, AND BREATHE.
489
00:21:29,137 --> 00:21:30,655
COME ONTO YOUR BACK,
490
00:21:30,689 --> 00:21:34,034
THIS TIME WITH THE LEFT ANKLE
ON THE RIGHT KNEE
491
00:21:34,068 --> 00:21:37,000
AND THE LEFT HAND
BETWEEN THE LEGS,
492
00:21:37,034 --> 00:21:40,206
THE FINGERS INTERLACED
TO PULL THE KNEE IN GENTLY,
493
00:21:40,241 --> 00:21:45,724
WITH BREATH.
494
00:21:45,758 --> 00:21:47,862
AND RELEASE.
495
00:21:47,896 --> 00:21:50,862
SLIDE YOUR LEGS OUT
FOR SAVASANA.
496
00:21:50,896 --> 00:21:54,172
OPEN THE PALMS.
497
00:21:54,206 --> 00:21:58,103
FEEL THE EYES SOFTENING.
498
00:21:58,137 --> 00:22:01,517
RELAX THE WHOLE BODY.
499
00:22:01,551 --> 00:22:05,310
SINKING DOWN.
500
00:22:05,344 --> 00:22:08,379
LETTING GO.
501
00:22:08,413 --> 00:22:16,413
FEEL ALL THE BONES OF THE BODY
RELEASE.
502
00:22:16,448 --> 00:22:17,862
GOOD.
503
00:22:17,896 --> 00:22:19,482
AND NOW WITH ONE BREATH,
WAKE YOURSELF UP.
504
00:22:19,517 --> 00:22:21,965
WIGGLE THE FINGERS AND THE TOES.
505
00:22:22,000 --> 00:22:26,000
RUB THE HANDS TOGETHER
AND BRING THEM TO THE EYES,
506
00:22:26,034 --> 00:22:29,034
AND WASH THE FACE.
507
00:22:29,068 --> 00:22:34,137
AND COME BACK TO SIT...
508
00:22:34,172 --> 00:22:39,758
WELCOMING THIS NEW BODY,
THIS NEW BREATH.
509
00:22:39,793 --> 00:22:46,655
FEELING THE BACK REALLY ALERT,
AND THE CHEST SUPER-AWAKE.
510
00:22:46,689 --> 00:22:50,241
THE EYES EMPTY. CLEAR.
511
00:22:50,275 --> 00:22:54,448
THE EARS EMPTY. OPEN.
512
00:22:54,482 --> 00:23:00,862
THE MOUTH EMPTY. NO GRASPING...
513
00:23:00,896 --> 00:23:06,137
AND BRINGING THE HANDS
TO THE HEART CENTRE TO CLOSE.
514
00:23:06,172 --> 00:23:09,689
YOGA ASKS US TO MAKE A CHOICE
IN OUR LIFE TO FORGIVE,
515
00:23:09,724 --> 00:23:13,758
AND THEN TO REMEMBER THAT
AGAIN AND AGAIN.
33480
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