Would you like to inspect the original subtitles? These are the user uploaded subtitles that are being translated:
1
00:00:08,172 --> 00:00:09,896
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 --> 00:00:40,000
RE-ESTABLISHING EASE
BEFORE ADDING NEW POSES.
12
00:00:40,034 --> 00:00:41,896
LET'S BEGIN WITH A WARM-UP,
13
00:00:41,931 --> 00:00:45,344
AND THEN
INTO TODAY'S DYNAMIC FLOW,
14
00:00:45,379 --> 00:00:47,931
AWAKENING WITH BREATH.
15
00:00:59,482 --> 00:01:01,551
WARMING UP NOW,
16
00:01:01,586 --> 00:01:06,482
THE LEGS EXTENDED, CHEST HIGH,
AND THE SHOULDERS DROPPED.
17
00:01:06,517 --> 00:01:09,137
AS YOU EXHALE,
BRING YOUR HANDS BACK BEHIND
18
00:01:09,172 --> 00:01:12,413
AND CONTRACT,
DROPPING YOUR CHIN.
19
00:01:12,448 --> 00:01:16,551
BREATHING IN,
FLEX THE FEET AND LIFT.
20
00:01:16,586 --> 00:01:19,448
BREATHING OUT, BACK.
21
00:01:19,482 --> 00:01:23,034
TRY AGAIN. INHALE. UP.
22
00:01:23,068 --> 00:01:24,344
AND EXHALE. CONTRACT.
23
00:01:24,379 --> 00:01:26,896
BRING THE CHIN ONTO THE CHEST.
24
00:01:26,931 --> 00:01:29,172
LAST TIME. UP.
25
00:01:29,206 --> 00:01:31,448
AND EXHALE.
26
00:01:31,482 --> 00:01:32,965
GOOD.
27
00:01:33,000 --> 00:01:35,896
NOW WALK THE HANDS FORWARD
THIS TIME ON THE INHALE,
28
00:01:35,931 --> 00:01:37,034
AND EXHALE.
29
00:01:37,068 --> 00:01:40,068
WIGGLE A LITTLE BIT
SIDE TO SIDE.
30
00:01:40,103 --> 00:01:42,965
PREPARE. LIFT YOUR ARMS.
31
00:01:43,000 --> 00:01:43,827
EXHALE.
32
00:01:43,862 --> 00:01:46,586
CONTRACT BACK WITH ARMS.
33
00:01:46,620 --> 00:01:49,034
NOW FORWARD FOLD.
34
00:01:49,068 --> 00:01:51,758
NOW EXHALE. LIFT.
35
00:01:51,793 --> 00:01:53,068
WHOLE THING AGAIN.
36
00:01:53,103 --> 00:01:56,068
BREATHING IN,
ARMS TO SHOULDER HEIGHT.
37
00:01:56,103 --> 00:01:59,172
BREATHING OUT, CONTRACT.
38
00:01:59,206 --> 00:02:02,896
FORWARD YOU GO,
POINTING YOUR TOES,
39
00:02:02,931 --> 00:02:06,379
AND KEEPING THE TOES POINTED
AS YOU LIFT UP.
40
00:02:06,413 --> 00:02:11,724
STAY FOR A BREATH HERE,
EXHALING WHERE YOU ARE.
41
00:02:11,758 --> 00:02:13,275
NOW LET'S TRANSITION.
42
00:02:13,310 --> 00:02:14,586
BRING THE HANDS DOWN
43
00:02:14,620 --> 00:02:15,862
AND THE SOLES OF THE FEET
TOGETHER
44
00:02:15,896 --> 00:02:19,000
IN WIDE BOUND-ANGLE POSE.
45
00:02:19,034 --> 00:02:19,689
BREATHE IN.
46
00:02:19,724 --> 00:02:21,310
LIFT YOUR ARMS UP,
47
00:02:21,344 --> 00:02:25,689
AND AS YOU EXHALE,
CONTRACT BACK.
48
00:02:25,724 --> 00:02:27,724
FORWARD YOU GO WITH SHIVA MUDRA,
49
00:02:27,758 --> 00:02:31,793
HEAD BELOW THE ELBOWS,
AND EXHALE COMING UP.
50
00:02:31,827 --> 00:02:33,275
AGAIN, BREATHING IN,
51
00:02:33,310 --> 00:02:36,206
DRAWING THE SHOULDERS DOWN
WITH THE CHEST HIGH.
52
00:02:36,241 --> 00:02:38,655
EXHALE, CONTRACT, BACK YOU GO.
53
00:02:38,689 --> 00:02:41,620
NOW FORWARD. BREATHE IN.
54
00:02:41,655 --> 00:02:44,586
AND UP. BREATHE OUT.
55
00:02:44,620 --> 00:02:48,172
STAY HERE FOR A BREATH,
LIFTING THE CHEST,
56
00:02:48,206 --> 00:02:51,034
PRESSING THE SITS BONES DOWN.
57
00:02:51,068 --> 00:02:53,620
GOOD, AND RELEASE.
58
00:02:53,655 --> 00:02:56,620
LET'S TRY THE WHOLE THING
WITH THE LEGS SEPARATED.
59
00:02:56,655 --> 00:02:59,310
BE CAREFUL.
60
00:02:59,344 --> 00:03:00,344
INHALE.
61
00:03:00,379 --> 00:03:04,965
LIFT UP, AND EXHALE BACK.
62
00:03:05,000 --> 00:03:09,103
NOW CAUTION AS YOU GO FORWARD,
NOT TOO FAR, BREATHING IN,
63
00:03:09,137 --> 00:03:11,689
AND BREATHING OUT, LIFTING.
64
00:03:11,724 --> 00:03:12,724
ONCE AGAIN.
65
00:03:12,758 --> 00:03:16,172
INHALE. KEEP YOUR CHEST HIGH.
66
00:03:16,206 --> 00:03:18,413
EXHALE. CONTRACT.
67
00:03:18,448 --> 00:03:22,103
INHALE. FORWARD.
68
00:03:22,137 --> 00:03:24,379
AND EXHALE. LIFT.
69
00:03:24,413 --> 00:03:27,655
STAY FOR ONE BREATH.
70
00:03:27,689 --> 00:03:30,620
EXHALE WHERE YOU ARE.
71
00:03:30,655 --> 00:03:33,862
GOOD, AND RELEASE.
72
00:03:33,896 --> 00:03:36,551
BRING THE SOLES OF THE FEET
TOGETHER.
73
00:03:36,586 --> 00:03:39,310
INTERLACE THE FINGERS
UNDERNEATH THE FEET
74
00:03:39,344 --> 00:03:41,482
AND LIFT YOUR CHEST.
75
00:03:41,517 --> 00:03:44,931
BREATHE.
76
00:03:44,965 --> 00:03:45,724
GOOD.
77
00:03:45,758 --> 00:03:47,551
TRANSITION NOW FOR CAT ROLLING.
78
00:03:47,586 --> 00:03:50,103
ONTO YOUR HANDS AND KNEES.
79
00:03:50,137 --> 00:03:54,758
AS YOU BREATHE IN,
LIFT YOUR TAIL, LIFT YOUR HEAD.
80
00:03:54,793 --> 00:03:57,758
AND AS YOU BREATHE OUT,
TUCK THE TAIL UNDER,
81
00:03:57,793 --> 00:04:00,586
PUSH YOUR HANDS DOWN,
LOOK BETWEEN THE LEGS.
82
00:04:00,620 --> 00:04:02,689
AGAIN.
83
00:04:02,724 --> 00:04:06,551
EXHALE TO CAT.
84
00:04:06,586 --> 00:04:09,275
INHALE TO CAT LIFT,
85
00:04:09,310 --> 00:04:11,655
AND THIS TIME NOW
TO CHILD'S POSE.
86
00:04:11,689 --> 00:04:18,034
STAY IN CHILD'S POSE
AND BREATHE.
87
00:04:18,068 --> 00:04:23,000
NOW ROLLING UP TO HERO'S POSE,
88
00:04:23,034 --> 00:04:24,206
LIFTING THE CHEST
89
00:04:24,241 --> 00:04:29,000
AND ROLLING THE SHOULDERS
BACK AND DOWN,
90
00:04:29,034 --> 00:04:33,310
DRAWING THE HANDS TOGETHER
AT THE HEART CENTRE.
91
00:04:33,344 --> 00:04:37,586
WE'LL CLOSE WITH A BOW.
92
00:04:37,620 --> 00:04:39,034
AND WHEN WE RETURN,
93
00:04:39,068 --> 00:04:41,034
OUR SEQUENCE BEGINS
AT THE BACK OF THE MAT,
94
00:04:41,068 --> 00:04:42,827
KNEELING.
95
00:04:53,724 --> 00:04:57,172
THIS SEQUENCE
USES THE THIRD EYE OPENING LINK.
96
00:04:57,206 --> 00:04:58,000
EXHALE.
97
00:04:58,034 --> 00:04:59,965
DRAW THE HANDS TO THE HEART,
98
00:05:00,000 --> 00:05:03,620
AND AS YOU BREATHE IN,
TOUCH THE THIRD EYE AND LOOK UP,
99
00:05:03,655 --> 00:05:05,448
OPENING UP THE ARMS,
100
00:05:05,482 --> 00:05:08,034
AND EXHALE,
THE HANDS TO THE HEART.
101
00:05:08,068 --> 00:05:09,965
TRY ONE MORE TIME.
102
00:05:10,000 --> 00:05:12,620
BREATHING IN...
103
00:05:12,655 --> 00:05:14,482
AND BREATHING OUT.
104
00:05:14,517 --> 00:05:15,482
LET'S BEGIN.
105
00:05:15,517 --> 00:05:16,896
INHALE.
106
00:05:16,931 --> 00:05:19,448
REACH YOUR HANDS FORWARD,
AND AS YOU EXHALE,
107
00:05:19,482 --> 00:05:23,551
COME INTO PLANK POSE,
AND WE'LL DEEPEN.
108
00:05:23,586 --> 00:05:24,586
AS YOU BREATHE IN,
109
00:05:24,620 --> 00:05:27,310
DRAW YOUR KNEES
DOWN TO THE FLOOR,
110
00:05:27,344 --> 00:05:28,758
AND AS YOU BREATHE OUT,
111
00:05:28,793 --> 00:05:31,862
STRAIGHTEN THE LEGS
TO PLANK POSE.
112
00:05:31,896 --> 00:05:33,620
TRY ONE MORE TIME.
113
00:05:33,655 --> 00:05:36,206
BREATHING IN,
THE KNEES COME DOWN,
114
00:05:36,241 --> 00:05:39,344
AND AS YOU BREATHE OUT,
STRAIGHTEN THE LEGS.
115
00:05:39,379 --> 00:05:41,000
PLANK POSE.
116
00:05:41,034 --> 00:05:44,413
PULL YOUR BELLY INTO THE SPINE
ON THE EXHALE BREATH,
117
00:05:44,448 --> 00:05:48,034
AND YOUR SHOULDERS
MOVE AWAY FROM THE EARS.
118
00:05:48,068 --> 00:05:50,172
GOOD.
119
00:05:50,206 --> 00:05:53,379
RELEASE AND COME BACK.
120
00:05:53,413 --> 00:05:55,379
HANDS TO THE HEART.
121
00:05:55,413 --> 00:05:56,655
INHALE.
122
00:05:56,689 --> 00:05:58,103
BRING YOUR HANDS
TO THE THIRD EYE
123
00:05:58,137 --> 00:06:00,655
AND OPEN... AND EXHALE.
124
00:06:00,689 --> 00:06:02,482
CIRCLE THE HANDS.
125
00:06:02,517 --> 00:06:04,482
AS YOU PULL THE BELLY
INTO THE SPINE.
126
00:06:04,517 --> 00:06:07,793
GOOD. AGAIN.
127
00:06:07,827 --> 00:06:09,379
THIS SEQUENCE IS SLOW,
128
00:06:09,413 --> 00:06:11,206
SO WE HAVE A REAL OPPORTUNITY
129
00:06:11,241 --> 00:06:17,448
TO FEEL THE TEXTURE
OF EACH BREATH.
130
00:06:17,482 --> 00:06:18,241
GOOD.
131
00:06:18,275 --> 00:06:20,034
NOW WE'LL CONTINUE THE SEQUENCE.
132
00:06:20,068 --> 00:06:21,482
INHALE.
133
00:06:21,517 --> 00:06:26,482
REACH WAY FORWARD
AND EXHALE INTO PLANK POSE.
134
00:06:26,517 --> 00:06:28,862
AS YOU BREATHE IN,
TURN TO YOUR RIGHT,
135
00:06:28,896 --> 00:06:33,000
BALANCING ON YOUR LEFT ARM,
AND EXHALE.
136
00:06:33,034 --> 00:06:35,241
LIFT THE RIGHT ARM UP.
137
00:06:35,275 --> 00:06:36,896
INHALE.
138
00:06:36,931 --> 00:06:39,206
BRING THE HAND DOWN
TOWARDS THE FLOOR,
139
00:06:39,241 --> 00:06:42,034
BUT STILL BALANCING,
AND EXHALE.
140
00:06:42,068 --> 00:06:44,034
LIFT THE ARM UP.
141
00:06:44,068 --> 00:06:46,517
TRY AGAIN,
AND IF IT'S TOO DIFFICULT,
142
00:06:46,551 --> 00:06:48,241
BRING THE LEFT KNEE TO THE FLOOR
143
00:06:48,275 --> 00:06:52,655
AND USE THAT
AS A BALANCING POINT.
144
00:06:52,689 --> 00:06:53,689
GOOD.
145
00:06:53,724 --> 00:06:55,034
STAY IN THE SIDE-ARM BALANCE
146
00:06:55,068 --> 00:06:56,379
AND BREATHE...
147
00:06:56,413 --> 00:06:58,758
WITH THE SHOULDERS
PULLING AWAY FROM THE EARS
148
00:06:58,793 --> 00:07:01,862
AND THE RIBS HIGH.
149
00:07:01,896 --> 00:07:04,931
RELEASE. COME BACK TO PLANK.
150
00:07:04,965 --> 00:07:08,206
AND THEN BACK ONTO YOUR KNEES
TO REST--
151
00:07:08,241 --> 00:07:10,034
THE BREATH-BODY LINK.
152
00:07:10,068 --> 00:07:12,482
INHALE.
153
00:07:12,517 --> 00:07:15,206
EXHALE.
154
00:07:15,241 --> 00:07:19,620
GOOD. JUST ONE MORE TIME.
155
00:07:19,655 --> 00:07:23,620
DRAW THE HANDS TO THE HEART,
AND WE'LL CONTINUE.
156
00:07:23,655 --> 00:07:25,137
INHALE.
157
00:07:25,172 --> 00:07:30,344
REACH AS FAR FORWARD AS YOU CAN,
AND EXHALE TO PLANK POSE.
158
00:07:30,379 --> 00:07:33,034
NOW TURN TO BALANCE
ON YOUR RIGHT HAND
159
00:07:33,068 --> 00:07:38,379
AND LIFT THE LEFT ARM
ON THE EXHALE BREATH.
160
00:07:38,413 --> 00:07:39,241
GOOD.
161
00:07:39,275 --> 00:07:40,551
TO DEEPEN IN THE POSE,
162
00:07:40,586 --> 00:07:42,586
REMEMBER YOU CAN BRING
YOUR RIGHT KNEE TO THE FLOOR
163
00:07:42,620 --> 00:07:44,827
IF YOU NEED TO.
164
00:07:44,862 --> 00:07:47,379
EXHALE. REACH.
165
00:07:47,413 --> 00:07:48,620
TRY ONE MORE TIME--
166
00:07:48,655 --> 00:07:51,655
BREATHING IN, DRAWING THE HAND
DOWN TOWARDS THE FLOOR,
167
00:07:51,689 --> 00:07:53,034
AND BREATHING OUT,
168
00:07:53,068 --> 00:07:56,482
LIFTING THE ELBOW, THE WRIST,
AND THE FINGERTIPS.
169
00:07:56,517 --> 00:07:59,931
AND STAY IN THE BALANCE
AND BREATHE.
170
00:07:59,965 --> 00:08:02,586
USE YOUR ABDOMINAL MUSCLES.
171
00:08:02,620 --> 00:08:05,137
STRONG BELLY.
172
00:08:05,172 --> 00:08:05,931
GOOD.
173
00:08:05,965 --> 00:08:08,034
RETURN TO CENTRE,
174
00:08:08,068 --> 00:08:13,586
AND ONTO YOUR KNEES
TO REST WITH A BREATH.
175
00:08:16,620 --> 00:08:20,344
BALANCING POSES
REQUIRE A LOT OF STRENGTH.
176
00:08:20,379 --> 00:08:22,517
THIS TIME, WE'LL MOVE THROUGH
THAT BALANCING POSE
177
00:08:22,551 --> 00:08:23,586
AND CONTINUE.
178
00:08:23,620 --> 00:08:25,379
IT SHOULD BE EASIER.
179
00:08:25,413 --> 00:08:26,379
HERE WE GO.
180
00:08:26,413 --> 00:08:27,689
BREATHE IN.
181
00:08:27,724 --> 00:08:33,344
REACH WAY FORWARD,
AND BREATHE OUT TO PLANK POSE.
182
00:08:33,379 --> 00:08:37,586
BREATHE IN,
TURNING TO THE RIGHT,
183
00:08:37,620 --> 00:08:39,310
AND AS YOU BREATHE OUT,
184
00:08:39,344 --> 00:08:43,206
LIFT YOUR RIGHT ARM
TO SIDE PLANK.
185
00:08:43,241 --> 00:08:45,275
NOW INHALE BACK TO PLANK POSE,
186
00:08:45,310 --> 00:08:47,620
AND THIS TIME,
LOWERING ALL THE WAY DOWN
187
00:08:47,655 --> 00:08:50,896
WITH THE ELBOWS IN
TO THE BODY.
188
00:08:50,931 --> 00:08:55,103
BRING THE HIPS TO THE FLOOR
AND INHALE TO UPWARD-FACING DOG.
189
00:08:55,137 --> 00:08:56,103
GOOD.
190
00:08:56,137 --> 00:08:58,068
WE HAVE A CHANCE TO DEEPEN HERE.
191
00:08:58,103 --> 00:09:01,758
BREATHE IN,
AND ELBOWS BEND INTO THE BODY,
192
00:09:01,793 --> 00:09:03,620
AND AS YOU BREATHE OUT,
193
00:09:03,655 --> 00:09:06,758
STRAIGHTEN THE ARMS
AND LIFT YOUR CHEST HIGHER.
194
00:09:06,793 --> 00:09:08,655
TRY AGAIN.
195
00:09:08,689 --> 00:09:11,827
INHALE, BENDING THE ELBOWS.
196
00:09:11,862 --> 00:09:13,068
AS YOU EXHALE,
197
00:09:13,103 --> 00:09:15,551
PULL YOUR SHOULDERS
AWAY FROM THE EARS,
198
00:09:15,586 --> 00:09:17,482
LIFTING YOUR CHEST.
199
00:09:17,517 --> 00:09:23,413
STAY IN UPWARD-FACING DOG
AND BREATHE.
200
00:09:23,448 --> 00:09:29,413
GOOD, AND RELEASE,
COMING BACK TO CENTRE,
201
00:09:29,448 --> 00:09:31,344
AND REST WITH A BREATH.
202
00:09:31,379 --> 00:09:35,137
INHALE.
203
00:09:35,172 --> 00:09:39,137
EXHALE.
PULL THE BELLY INTO THE SPINE.
204
00:09:39,172 --> 00:09:43,758
SOFTEN THE BELLY
AS YOU BREATHE IN.
205
00:09:43,793 --> 00:09:45,275
EXHALE.
206
00:09:45,310 --> 00:09:50,689
HERE WE GO.
INHALE, REACHING FORWARD.
207
00:09:50,724 --> 00:09:53,344
EXHALE TO PLANK POSE.
208
00:09:53,379 --> 00:09:56,689
NOW TO YOUR LEFT SIDE
FOR SIDE PLANK.
209
00:09:56,724 --> 00:09:59,620
INHALE, AND AS YOU EXHALE,
210
00:09:59,655 --> 00:10:02,758
THE FEET ARE STACKED,
AND YOU REACH THE ARM.
211
00:10:02,793 --> 00:10:04,068
INHALE.
212
00:10:04,103 --> 00:10:10,517
COME BACK TO PLANK,
AND EXHALE ALL THE WAY DOWN.
213
00:10:10,551 --> 00:10:12,931
INHALE TO UPWARD-FACING DOG,
214
00:10:12,965 --> 00:10:17,724
AND EXHALE THROUGH CAT
TO DOWN-FACED DOG.
215
00:10:17,758 --> 00:10:18,448
GOOD.
216
00:10:18,482 --> 00:10:19,931
WE'LL DEEPEN HERE.
217
00:10:19,965 --> 00:10:22,517
BRING THE WEIGHT FORWARD,
218
00:10:22,551 --> 00:10:23,965
AND AS YOU DRAW BACK,
219
00:10:24,000 --> 00:10:27,206
PUSH THE HANDS DOWN
TO LIFT THE TAIL.
220
00:10:27,241 --> 00:10:28,448
TRY AGAIN.
221
00:10:28,482 --> 00:10:29,551
COME FORWARD.
222
00:10:29,586 --> 00:10:31,931
YOU CAN LIFT YOUR FOCUS
SLIGHTLY,
223
00:10:31,965 --> 00:10:33,275
BUT AS YOU EXHALE,
224
00:10:33,310 --> 00:10:34,931
BRING THE HEAD
JUST BETWEEN THE ARMS
225
00:10:34,965 --> 00:10:36,413
AND NO FURTHER.
226
00:10:36,448 --> 00:10:38,448
STAY AND BREATHE.
227
00:10:38,482 --> 00:10:42,551
DOWNWARD-FACING DOG.
228
00:10:42,586 --> 00:10:45,620
VERY NICE, AND RELEASE.
229
00:10:50,172 --> 00:10:54,068
BREATHING IN, THIRD EYE OPENING.
230
00:10:54,103 --> 00:10:55,241
BREATHING OUT,
231
00:10:55,275 --> 00:10:58,034
CIRCLING THE HANDS
TO THE HEART CENTRE.
232
00:10:58,068 --> 00:10:59,827
AGAIN.
233
00:10:59,862 --> 00:11:01,206
WE'LL TRY TO TAKE
THE SHARP EDGES
234
00:11:01,241 --> 00:11:02,793
OFF THE MOVEMENT NOW
235
00:11:02,827 --> 00:11:05,413
AND MAKE EVERYTHING
REALLY SMOOTH.
236
00:11:05,448 --> 00:11:06,241
HERE WE GO.
237
00:11:06,275 --> 00:11:07,034
INHALE.
238
00:11:07,068 --> 00:11:09,793
REACH AS FAR FORWARD AS YOU CAN.
239
00:11:09,827 --> 00:11:11,137
THAT WILL GIVE YOU
THE CORRECT POSITION
240
00:11:11,172 --> 00:11:13,620
FOR PLANK ON THE EXHALE.
241
00:11:13,655 --> 00:11:14,655
INHALE.
242
00:11:14,689 --> 00:11:18,586
TURN TO THE RIGHT, AND EXHALE.
243
00:11:18,620 --> 00:11:21,275
LIFT THE ELBOW, THE WRIST,
AND THE FINGERTIPS.
244
00:11:21,310 --> 00:11:22,586
REACH.
245
00:11:22,620 --> 00:11:23,862
BREATHE IN.
246
00:11:23,896 --> 00:11:29,931
COME BACK TO CENTRE,
AND BREATHE OUT, LOWERING DOWN.
247
00:11:29,965 --> 00:11:33,448
INHALE TO UPWARD-FACING DOG.
248
00:11:33,482 --> 00:11:35,068
EXHALE. BEND THE KNEES.
249
00:11:35,103 --> 00:11:37,517
MOVE THROUGH CAT TO DOWN DOG.
250
00:11:37,551 --> 00:11:39,068
NOW TO SWAN LIFT.
251
00:11:39,103 --> 00:11:42,689
RIGHT KNEE COMES FORWARD
TO SIT ON YOUR RIGHT HIP.
252
00:11:42,724 --> 00:11:45,310
EXHALE, ROLLING DOWN.
253
00:11:45,344 --> 00:11:48,137
INHALE. LIFT UP.
254
00:11:48,172 --> 00:11:50,482
LIFT YOUR CHEST, AND EXHALE.
255
00:11:50,517 --> 00:11:54,827
PULL THE SPINE FORWARD
AS YOU COME TO SWAN BOW.
256
00:11:54,862 --> 00:11:56,034
TRY ONE MORE TIME.
257
00:11:56,068 --> 00:11:58,896
ROLLING, INHALE UP.
258
00:11:58,931 --> 00:12:00,172
EXHALE.
259
00:12:00,206 --> 00:12:01,620
LAY THE CHEST DOWN
ON THE THIGH NOW
260
00:12:01,655 --> 00:12:03,793
TO STAY IN SWAN BOW,
261
00:12:03,827 --> 00:12:05,448
AND BREATHE.
262
00:12:09,896 --> 00:12:12,379
GOOD, AND RELEASE.
263
00:12:12,413 --> 00:12:16,551
COME BACK TO CENTRE, ROLL UP,
264
00:12:16,586 --> 00:12:20,034
AND FIND YOUR BREATH-BODY LINK.
265
00:12:20,068 --> 00:12:23,724
THE LINKS ARE DESIGNED
TO REALLY REST THE BODY
266
00:12:23,758 --> 00:12:29,896
AND TO REGAIN THE COMPOSURE
OF THE BREATH.
267
00:12:29,931 --> 00:12:32,000
EXHALE, THE HANDS TO THE HEART,
268
00:12:32,034 --> 00:12:33,275
AND WE'RE ON THE LEFT SIDE.
269
00:12:33,310 --> 00:12:34,517
HERE WE GO.
270
00:12:34,551 --> 00:12:37,758
REACH FORWARD ON THE INHALE.
271
00:12:37,793 --> 00:12:40,448
EXHALE TO PLANK.
272
00:12:40,482 --> 00:12:44,482
TURNING TO THE LEFT SIDE,
BREATHING IN...
273
00:12:44,517 --> 00:12:45,655
EXHALE.
274
00:12:45,689 --> 00:12:49,517
LIFT THE LEFT ARM.
275
00:12:49,551 --> 00:12:52,758
INHALE BACK TO PLANK POSE.
276
00:12:52,793 --> 00:12:53,862
EXHALE DOWN.
277
00:12:53,896 --> 00:12:57,034
ELBOWS STAY
TUCKED INTO THE BODY.
278
00:12:57,068 --> 00:12:58,068
INHALE.
279
00:12:58,103 --> 00:13:01,793
PUSH THE ARMS STRAIGHT
FOR UPWARD-FACING DOG,
280
00:13:01,827 --> 00:13:05,310
AND EXHALE
TO DOWNWARD-FACING DOG.
281
00:13:05,344 --> 00:13:09,793
LEFT KNEE COMES FORWARD
TO SIT ON THE LEFT HIP.
282
00:13:09,827 --> 00:13:13,068
EXHALE, ROLLING DOWN.
283
00:13:13,103 --> 00:13:14,034
INHALE.
284
00:13:14,068 --> 00:13:17,724
TUCK YOUR CHIN
AS YOU COME ROLLING UP.
285
00:13:17,758 --> 00:13:18,379
EXHALE.
286
00:13:18,413 --> 00:13:22,034
PULL THE BODY FORWARD.
287
00:13:22,068 --> 00:13:25,758
ONE MORE TIME, BREATHING IN...
288
00:13:25,793 --> 00:13:27,517
AND BREATHING OUT.
289
00:13:27,551 --> 00:13:30,413
STAY AND BREATHE.
290
00:13:30,448 --> 00:13:32,586
RELAX YOUR SHOULDERS.
291
00:13:32,620 --> 00:13:35,379
FEEL THE STRETCH
INTO THE LEFT HIP.
292
00:13:35,413 --> 00:13:37,896
BREATHE.
293
00:13:37,931 --> 00:13:40,034
AND RELEASE.
294
00:13:40,068 --> 00:13:43,344
COME BACK TO RESTING.
295
00:13:43,379 --> 00:13:49,034
INHALE, SWINGING ON THE BREATH,
296
00:13:49,068 --> 00:13:51,724
AND EXHALE, HANDS TO THE HEART.
297
00:13:51,758 --> 00:13:55,034
WE'LL TRY
TO CLEAN THE SEQUENCE NOW
298
00:13:55,068 --> 00:13:58,344
BY MOVING WITH REAL CONFIDENCE.
299
00:13:58,379 --> 00:13:59,689
WE'RE BACK ON THE RIGHT SIDE.
300
00:13:59,724 --> 00:14:01,034
HERE WE GO.
301
00:14:01,068 --> 00:14:03,034
INHALE. REACH.
302
00:14:03,068 --> 00:14:04,137
NOW, AS YOU EXHALE,
303
00:14:04,172 --> 00:14:07,586
STRAIGHTEN THE LEGS
TO PLANK POSE.
304
00:14:07,620 --> 00:14:10,655
INHALE. TURN TO THE RIGHT.
305
00:14:10,689 --> 00:14:13,275
STACK YOUR FEET. EXHALE.
306
00:14:13,310 --> 00:14:16,206
LIFT THE RIGHT ARM.
307
00:14:16,241 --> 00:14:17,344
INHALE.
308
00:14:17,379 --> 00:14:19,931
FIND YOUR BALANCE HERE
IN PLANK POSE.
309
00:14:19,965 --> 00:14:23,620
NOW LOWER DOWN SLOWLY
IF YOU HAVE THE STRENGTH.
310
00:14:23,655 --> 00:14:24,758
GOOD.
311
00:14:24,793 --> 00:14:29,000
INHALE TO UPWARD-FACING DOG,
STRAIGHT ARMS.
312
00:14:29,034 --> 00:14:31,241
EXHALE TO DOWN DOG.
313
00:14:31,275 --> 00:14:33,620
NOW RIGHT KNEE FORWARD
FOR SWAN LIFT.
314
00:14:33,655 --> 00:14:35,931
BREATHE IN,
315
00:14:35,965 --> 00:14:40,068
AND AS YOU BREATHE OUT,
SWAN BOW.
316
00:14:40,103 --> 00:14:43,137
NOW COME TO CAT LIFT...
317
00:14:43,172 --> 00:14:47,620
AND EXHALE TO CHILD'S POSE.
318
00:14:47,655 --> 00:14:49,586
DEEPENING INTO CHILD'S POSE,
319
00:14:49,620 --> 00:14:53,000
WE COME ON TO THE FOREARMS
SLIGHTLY, LOOKING UP,
320
00:14:53,034 --> 00:14:55,724
AND AS YOU EXHALE,
LOWER THE SEAT DOWN TO THE HEELS
321
00:14:55,758 --> 00:14:57,965
AND RELAX YOUR HEAD.
322
00:14:58,000 --> 00:14:59,103
DO THAT AGAIN.
323
00:14:59,137 --> 00:15:01,344
BREATHE IN...
324
00:15:01,379 --> 00:15:03,448
AND BREATHE OUT.
325
00:15:03,482 --> 00:15:06,620
NOW REST IN CHILD'S POSE.
326
00:15:06,655 --> 00:15:08,413
BREATHE...
327
00:15:08,448 --> 00:15:12,758
WHOLE BODY RELAXING.
328
00:15:12,793 --> 00:15:13,931
PERFECT.
329
00:15:13,965 --> 00:15:17,862
COME BACK TO CENTRE.
330
00:15:17,896 --> 00:15:22,620
INHALE, THIRD EYE OPENING.
331
00:15:22,655 --> 00:15:24,344
EXHALE.
332
00:15:24,379 --> 00:15:27,655
FEEL THE WHOLE BODY.
333
00:15:27,689 --> 00:15:32,551
ONE MORE TIME, BREATHING IN...
334
00:15:32,586 --> 00:15:36,241
BREATHING OUT, AND LET'S GO.
335
00:15:36,275 --> 00:15:39,310
INHALE. REACH FORWARD.
336
00:15:39,344 --> 00:15:42,758
EXHALE.
STRAIGHTEN THE LEGS TO PLANK.
337
00:15:42,793 --> 00:15:47,310
INHALE TO THE LEFT SIDE
FOR YOUR BALANCE.
338
00:15:47,344 --> 00:15:50,482
EXHALE. LIFT THE LEFT ARM.
339
00:15:50,517 --> 00:15:52,310
VERY NICE.
340
00:15:52,344 --> 00:15:59,758
BREATHE IN, FIND PLANK POSE,
AND BREATHE OUT, LOWERING DOWN.
341
00:15:59,793 --> 00:16:05,241
INHALE TO UPWARD-FACING DOG,
SHOULDERS AWAY FROM THE EARS.
342
00:16:05,275 --> 00:16:07,896
EXHALE TO DOWN DOG.
343
00:16:07,931 --> 00:16:11,862
LEFT KNEE FORWARD
SO YOU CAN SIT ON THE LEFT HIP.
344
00:16:11,896 --> 00:16:15,172
EXHALE. PULL THE BODY FORWARD.
345
00:16:15,206 --> 00:16:18,068
FOREHEAD KISSES THE FLOOR.
346
00:16:18,103 --> 00:16:24,379
INHALE TO CAT LIFT
AND EXHALE TO CHILD'S POSE.
347
00:16:24,413 --> 00:16:27,655
INHALE, ROLLING UP.
348
00:16:27,689 --> 00:16:30,896
EXHALE, HANDS TO THE HEART,
349
00:16:30,931 --> 00:16:36,000
AND ONE LINK, BREATHING IN,
AND BREATHING OUT.
350
00:16:36,034 --> 00:16:38,172
WE'LL DO
THE WHOLE SEQUENCE AGAIN
351
00:16:38,206 --> 00:16:40,241
FOR THE LAST TIME.
352
00:16:40,275 --> 00:16:41,275
INHALE.
353
00:16:41,310 --> 00:16:45,965
REACH FORWARD,
AND EXHALE TO PLANK.
354
00:16:46,000 --> 00:16:50,034
INHALE TO YOUR RIGHT SIDE,
BREATHING IN.
355
00:16:50,068 --> 00:16:54,379
EXHALE.
REACH WITH THAT RIGHT ARM UP.
356
00:16:54,413 --> 00:16:55,620
INHALE.
357
00:16:55,655 --> 00:16:58,275
TAKE YOUR TIME IF YOU'RE STRONG
GETTING BACK TO PLANK.
358
00:16:58,310 --> 00:16:59,517
GOOD.
359
00:16:59,551 --> 00:17:02,931
EXHALE, LOWERING DOWN.
360
00:17:02,965 --> 00:17:09,689
INHALE TO UPWARD-FACING DOG,
AND EXHALE TO DOWN DOG.
361
00:17:09,724 --> 00:17:11,000
INHALE.
362
00:17:11,034 --> 00:17:19,482
RIGHT KNEE FORWARD FOR SWAN LIFT
AND EXHALE, SWAN BOW.
363
00:17:19,517 --> 00:17:21,103
INHALE TO CAT LIFT.
364
00:17:21,137 --> 00:17:23,793
THE TAIL AND HEAD ARE LIFTED.
365
00:17:23,827 --> 00:17:28,137
EXHALE TO CHILD'S POSE,
AND ROLL UP.
366
00:17:28,172 --> 00:17:30,758
BREATHE IN.
367
00:17:30,793 --> 00:17:34,275
AND WE'LL DO ONE MORE LINK
BEFORE CLOSING.
368
00:17:34,310 --> 00:17:38,448
INHALE. THIRD EYE OPEN.
369
00:17:38,482 --> 00:17:42,689
EXHALE. HANDS TO THE HEART.
370
00:17:42,724 --> 00:17:47,000
WE'LL CLOSE NOW WITH A BOW.
371
00:17:47,034 --> 00:17:50,448
COMING BACK FOR RELAXATION
AND SAVASANA.
372
00:18:05,241 --> 00:18:07,344
FIRST-RELEASE POSE--
373
00:18:07,379 --> 00:18:14,068
ARMS WRAPPED OVER THE CHEST,
FEET APART, KNEES RESTING.
374
00:18:14,103 --> 00:18:18,931
RELEASE THE ARMS
AND SEPARATE THE KNEES.
375
00:18:18,965 --> 00:18:22,172
PRESS THE TAILBONE DOWN
AS YOU BREATHE IN,
376
00:18:22,206 --> 00:18:24,896
AND AS YOU EXHALE,
PRESS THE BELLY DOWN
377
00:18:24,931 --> 00:18:28,275
AND TUCK THE TAILBONE
A LITTLE BIT.
378
00:18:28,310 --> 00:18:33,034
BREATHING IN, LIFTING UP...
379
00:18:33,068 --> 00:18:38,517
AND BREATHING OUT,
COMING BACK DOWN.
380
00:18:38,551 --> 00:18:39,862
FOUR-PART PELVIC TILT.
381
00:18:39,896 --> 00:18:41,275
LET'S TRY AGAIN.
382
00:18:41,310 --> 00:18:44,379
INHALE. ROCK FORWARD.
383
00:18:44,413 --> 00:18:47,482
AND EXHALE. ROCK BACK.
384
00:18:47,517 --> 00:18:51,103
INHALE.
ROLL UP TO BRIDGE POSE.
385
00:18:51,137 --> 00:18:53,000
AND EXHALE. ROLL DOWN SLOWLY,
386
00:18:53,034 --> 00:18:56,517
KEEPING THE TAIL TUCKED
AS LONG AS YOU CAN.
387
00:18:56,551 --> 00:18:57,620
LAST TIME.
388
00:18:57,655 --> 00:19:02,241
ROCK FORWARD AND THEN BACK.
389
00:19:02,275 --> 00:19:05,620
ROLLING UP TO BRIDGE POSE...
390
00:19:05,655 --> 00:19:08,862
AND THIS TIME WE'LL STAY
IN BRIDGE POSE.
391
00:19:08,896 --> 00:19:11,172
TUCK YOUR SHOULDERS
UNDERNEATH YOU.
392
00:19:11,206 --> 00:19:13,551
INTERLACE THE FINGERS.
393
00:19:13,586 --> 00:19:15,517
BREATHE.
394
00:19:18,241 --> 00:19:19,448
GOOD.
395
00:19:19,482 --> 00:19:22,827
NOW RELEASE THE HANDS,
SEPARATING THE SHOULDER BLADES,
396
00:19:22,862 --> 00:19:26,379
AND ROLL DOWN SLOWLY.
397
00:19:26,413 --> 00:19:28,482
BRING THE SOLES OF THE FEET
TOGETHER
398
00:19:28,517 --> 00:19:30,827
AND LET THE KNEES OPEN.
399
00:19:30,862 --> 00:19:34,793
DRAW THE HANDS ONTO THE BELLY.
400
00:19:34,827 --> 00:19:37,758
BREATHING, THE BELLY SOFT...
401
00:19:37,793 --> 00:19:39,896
LIGHT...
402
00:19:39,931 --> 00:19:44,344
CALM.
403
00:19:44,379 --> 00:19:49,000
DRAW THE KNEES TO THE CHEST NOW
AND HUG THE KNEES.
404
00:19:49,034 --> 00:19:53,620
TAILBONE HEAVY,
BACK OF THE NECK SOFT,
405
00:19:53,655 --> 00:19:56,275
AND NOW TO HAMSTRING STRETCH
ON THE RIGHT SIDE,
406
00:19:56,310 --> 00:19:58,931
THE OPPOSITE FOOT
FLAT ON THE FLOOR.
407
00:19:58,965 --> 00:20:03,620
BREATHE, THE LEG LONG.
408
00:20:03,655 --> 00:20:08,206
LIFT YOUR HEAD UP A LITTLE BIT
AND PULL THE LEG IN,
409
00:20:08,241 --> 00:20:09,931
AND LEAVING THE LEG WHERE IT IS,
410
00:20:09,965 --> 00:20:12,517
TRY TO EXTEND YOUR OPPOSITE LEG
ALONG THE FLOOR,
411
00:20:12,551 --> 00:20:15,275
RETURNING THE HEAD DOWN.
412
00:20:15,310 --> 00:20:18,620
STAY AND BREATHE.
413
00:20:18,655 --> 00:20:20,620
RELEASE TO KNEE-DOWN TWIST,
414
00:20:20,655 --> 00:20:22,517
THE RIGHT KNEE FOLDING
OVER THE BODY,
415
00:20:22,551 --> 00:20:26,068
LOOKING TO THE OPPOSITE SIDE.
416
00:20:26,103 --> 00:20:28,310
RETURN ONTO YOUR BACK
417
00:20:28,344 --> 00:20:31,206
WITH THE RIGHT ANKLE
ON THE LEFT KNEE,
418
00:20:31,241 --> 00:20:33,620
THE RIGHT HAND BETWEEN THE LEGS,
419
00:20:33,655 --> 00:20:37,758
MEETING THE LEFT HAND
WITH THE FINGERS INTERLACED.
420
00:20:37,793 --> 00:20:40,793
PULL THE KNEES GENTLY DOWN
INTO YOUR CHEST
421
00:20:40,827 --> 00:20:43,620
AND BREATHE.
422
00:20:43,655 --> 00:20:46,517
GOOD, AND CHANGE.
423
00:20:46,551 --> 00:20:48,965
THE LEFT LEG,
HAMSTRING STRETCH.
424
00:20:52,862 --> 00:20:54,206
DRAW THE HEAD UP
425
00:20:54,241 --> 00:20:57,034
AND PULL THE LEG IN
A LITTLE BIT.
426
00:20:57,068 --> 00:20:59,758
EXTEND THE OPPOSITE LEG
TO THE FLOOR
427
00:20:59,793 --> 00:21:02,379
AND REST YOUR NECK.
428
00:21:02,413 --> 00:21:06,758
BREATHE.
429
00:21:08,931 --> 00:21:10,206
AND KNEE-DOWN TWIST.
430
00:21:10,241 --> 00:21:13,000
THE LEFT KNEE FOLDS OVER,
431
00:21:13,034 --> 00:21:17,724
AND LOOKING
TO THE OPPOSITE SIDE...
432
00:21:17,758 --> 00:21:21,965
AS YOU COME BACK ONTO YOUR BACK,
GLUTEUS STRETCH,
433
00:21:22,000 --> 00:21:25,172
THE LEFT HAND BETWEEN THE LEGS
THIS TIME,
434
00:21:25,206 --> 00:21:27,413
MEETING THE RIGHT HAND,
435
00:21:27,448 --> 00:21:35,241
PULLING THE KNEES
INTO THE CHEST, BREATHING.
436
00:21:35,275 --> 00:21:38,862
AND RELEASE.
437
00:21:38,896 --> 00:21:40,896
OPEN THE HANDS.
438
00:21:40,931 --> 00:21:44,172
LET THE FEET FALL OPEN.
439
00:21:44,206 --> 00:21:49,034
FEEL ALL THE BONES
OF THE BODY...
440
00:21:49,068 --> 00:21:51,965
DROPPING,
441
00:21:52,000 --> 00:21:55,103
THE BELLY SOFTENING,
442
00:21:55,137 --> 00:21:57,448
REALLY LETTING GO.
443
00:22:03,137 --> 00:22:04,931
EMPTY...
444
00:22:09,068 --> 00:22:11,206
EMPTY...
445
00:22:18,103 --> 00:22:23,000
AND NOW, WITH ONE BREATH,
WAKE YOURSELF UP.
446
00:22:23,034 --> 00:22:24,620
BEGIN TO WIGGLE THE FINGERS.
447
00:22:24,655 --> 00:22:26,724
SQUEEZE AND RELEASE.
448
00:22:26,758 --> 00:22:29,793
DRAW YOUR HANDS TOGETHER
AND RUB THEM,
449
00:22:29,827 --> 00:22:35,034
AND CUP THE HANDS OVER THE EYES
AND WASH YOUR FACE,
450
00:22:35,068 --> 00:22:39,517
AND NOW COME BACK TO SET.
451
00:22:41,275 --> 00:22:43,172
BRING THE THUMB
AND THE INDEX FINGER TOGETHER
452
00:22:43,206 --> 00:22:46,551
AND TOUCH LIGHTLY.
453
00:22:46,586 --> 00:22:50,862
LIFT YOUR CHEST
AND DROP YOUR SHOULDERS.
454
00:22:50,896 --> 00:22:54,517
EYES SOFT, EARS OPEN.
455
00:22:54,551 --> 00:22:57,379
RELAX THE JAW.
456
00:22:57,413 --> 00:23:03,000
ALERT, CALM...
457
00:23:03,034 --> 00:23:07,206
WE'LL CLOSE HERE WTH A BOW.
458
00:23:30,965 --> 00:23:34,931
[♪♪♪]
459
00:23:37,551 --> 00:23:40,103
CAPTIONING PERFORMED BY:
460
00:23:40,137 --> 00:23:43,965
LINE 21 MEDIA SERVICES LTD.
VANCOUVER, B.C. 2005
30887
Can't find what you're looking for?
Get subtitles in any language from opensubtitles.com, and translate them here.
Afrikaans
Albanian
Amharic
Arabic
Armenian
Azerbaijani
Basque
Belarusian
Bengali
Bosnian
Bulgarian
Catalan
Cebuano
Chichewa
Chinese (Simplified)
Chinese (Traditional)
Corsican
Croatian
Czech
Danish
Dutch
English
Esperanto
Estonian
Finnish
French
Frisian
Galician
Georgian
German
Greek
Gujarati
Haitian Creole
Hawaiian
Hungarian
Icelandic
Indonesian
Irish
Italian
Japanese
Kazakh
Khmer
Korean
Kurdish (Kurmanji)
Kyrgyz
Lao
Latvian
Lithuanian
Luxembourgish
Macedonian
Malagasy
Malay
Maltese
Maori
Mongolian
Myanmar (Burmese)
Nepali
Norwegian
Pashto
Polish
Portuguese
Romanian
Russian
Samoan
Serbian
Sesotho
Shona
Sinhala
Slovak
Slovenian
Somali
Swahili
Swedish
Tajik
Thai
Turkish
Ukrainian
Urdu
Uzbek
Vietnamese
