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These are the user uploaded subtitles that are being translated: 1 00:00:00,000 --> 00:00:02,700 Unwind Your Day 2 00:00:02,700 --> 00:00:04,840 Hi I'm Liz with Caravan and this is a very simple restorative 3 00:00:04,840 --> 00:00:05,120 day 4 00:00:05,120 --> 00:00:07,125 Hi I'm Liz with Caravan and this is a very simple restorative 5 00:00:07,125 --> 00:00:10,844 pose that you can do at the end of the day to unwind your 6 00:00:10,844 --> 00:00:12,700 day you don't really need a lot of props 7 00:00:12,700 --> 00:00:14,550 all you really need is a blanket 8 00:00:14,550 --> 00:00:17,850 we're going to do is focus on a couple of things that 9 00:00:17,850 --> 00:00:19,175 can happen throughout the day 10 00:00:19,175 --> 00:00:20,450 we're going to alleviate some of the things that can 11 00:00:20,450 --> 00:00:23,855 happen throughout the day we can get sort of tight 12 00:00:23,855 --> 00:00:27,375 hip flexors and so as muscles from sort of sitting 13 00:00:27,375 --> 00:00:30,200 a lot or getting too much into this fight or flight 14 00:00:30,240 --> 00:00:33,000 mode that we so frequently live in when we are stressed 15 00:00:33,000 --> 00:00:35,840 out the other thing that we typically suffer from 16 00:00:35,920 --> 00:00:39,760 is low back pain really also from sitting and from 17 00:00:39,760 --> 00:00:41,920 under utilizing our legs 18 00:00:41,920 --> 00:00:44,680 so this is a really nice pose that you can do you're 19 00:00:44,680 --> 00:00:47,840 going to take a blanket I want you to fold it 20 00:00:47,840 --> 00:00:49,960 approximately in 21 00:00:50,001 --> 00:00:52,241 This sort of width and depth 22 00:00:52,241 --> 00:00:55,401 I'll show you while on the front of my body where you're 23 00:00:55,401 --> 00:00:57,641 going to place that you're going to be laying down 24 00:00:57,841 --> 00:01:04,361 on this I wanted to cover your hips and the tops of your 25 00:01:04,361 --> 00:01:06,841 thighs a little bit okay so place this down on the floor 26 00:01:06,841 --> 00:01:09,681 you can do this anywhere and you're going to lay down 27 00:01:09,681 --> 00:01:10,241 on your belly 28 00:01:10,241 --> 00:01:12,281 put your pelvis on it 29 00:01:12,321 --> 00:01:14,321 so that your low back okay 30 00:01:14,321 --> 00:01:18,681 your low back is on the same level as the blanket is 31 00:01:18,681 --> 00:01:21,321 so that your low back is going to have a little more 32 00:01:21,321 --> 00:01:24,681 space and the body is going to be a little bit more open 33 00:01:24,721 --> 00:01:27,601 in here and you're so as a muscle that connects the 34 00:01:27,641 --> 00:01:30,521 thighs to your spine is going to be a little open 35 00:01:30,521 --> 00:01:30,721 now 36 00:01:30,721 --> 00:01:32,641 lay down on your belly 37 00:01:32,681 --> 00:01:35,721 now you can stack your palm one palm over the other 38 00:01:35,721 --> 00:01:39,521 and either place your nose straight down or turn to 39 00:01:39,521 --> 00:01:39,961 the side 40 00:01:40,002 --> 00:01:46,642 And close your eyes and I want you to begin just by observing 41 00:01:46,642 --> 00:01:54,282 the natural breath notice that your breathing as 42 00:01:54,282 --> 00:01:59,000 you notice the natural state of your breath without 43 00:01:59,000 --> 00:02:01,440 trying to change anything 44 00:02:01,440 --> 00:02:05,440 feel how the support of this blanket is helping you 45 00:02:05,675 --> 00:02:08,595 helping you spread across the low back it's releasing 46 00:02:09,950 --> 00:02:15,526 releasing your psoas muscle by opening up the front of the body 47 00:02:15,526 --> 00:02:22,825 at the same time and you're observing that your breathing 48 00:02:23,950 --> 00:02:28,175 and now begin to notice any sensation of the spreading 49 00:02:28,175 --> 00:02:29,750 of the low back 50 00:02:29,750 --> 00:02:32,475 As you inhale 51 00:02:33,225 --> 00:02:37,060 so I actually want you now to begin to draw the breath 52 00:02:37,060 --> 00:02:41,650 into that area that area that you can feel in the low 53 00:02:41,650 --> 00:02:44,175 back that's getting a little more space encourage 54 00:02:44,175 --> 00:02:48,325 that space by sending the breath there as you breathe 55 00:02:48,325 --> 00:02:50,725 in and as you breathe out 56 00:02:50,725 --> 00:02:53,243 feel the width of your collar bones 57 00:02:53,243 --> 00:02:56,283 so the inflation continues to encourage the width 58 00:02:56,323 --> 00:03:03,643 across the back and the back of the potus and the exhalation 59 00:03:03,683 --> 00:03:07,963 just widens the collar bones just continue like this 60 00:03:07,963 --> 00:03:14,163 enjoy the spreading and the widening of the low back 61 00:03:14,163 --> 00:03:19,243 the ease across the low back and the back of the pelvis 62 00:03:19,523 --> 00:03:20,083 as you breathe in 63 00:03:20,300 --> 00:03:23,740 And the width of the collar bones as you breathe out 64 00:03:23,780 --> 00:03:28,540 and if your head was turned to one side now just turn 65 00:03:28,540 --> 00:03:30,380 your head to the other side 66 00:03:30,440 --> 00:03:34,440 And continue like this following the breath following 67 00:03:34,440 --> 00:03:42,400 the movement of the widening and the ease across the 68 00:03:42,440 --> 00:03:47,000 low back as you inhale and the spreading of the collar 69 00:03:47,040 --> 00:03:52,880 bones as you exhale as you breathe in the low back spreads 70 00:03:52,920 --> 00:03:57,600 wide and you're also giving the so as a little more 71 00:03:57,640 --> 00:03:58,440 length and space 72 00:03:58,440 --> 00:04:01,920 that's the front of the body again where the thighs 73 00:04:01,920 --> 00:04:04,640 meet the spine deep in the body 74 00:04:04,640 --> 00:04:08,080 the exhale continues to just really spread the collar 75 00:04:08,080 --> 00:04:08,800 bones 76 00:04:08,860 --> 00:04:12,550 So the breath in is a widening and the spreading of 77 00:04:12,550 --> 00:04:16,425 the muscles of the back and the release of the muscles 78 00:04:16,425 --> 00:04:22,275 deep in the body and the exhale releases the collarbone 79 00:04:22,275 --> 00:04:24,555 spreads them wide can continue like this 80 00:04:28,850 --> 00:04:35,075 you may begin to notice that the exhalation gets longer 81 00:04:35,075 --> 00:04:39,555 but the inhalation creates more and more space 82 00:04:45,340 --> 00:04:48,220 you begin to come out of the polls by sliding your elbows 83 00:04:48,220 --> 00:04:50,100 wide 84 00:04:50,140 --> 00:04:51,660 bring your forehead to the floor 85 00:04:51,660 --> 00:04:55,180 bring your hands beneath your shoulders and push 86 00:04:55,180 --> 00:04:58,980 yourself slowly up to sit keeping your head heavy 87 00:04:59,021 --> 00:05:01,341 Don't your head up don't jar 88 00:05:01,341 --> 00:05:04,661 the nervous system after you've just begun to bring 89 00:05:04,661 --> 00:05:08,421 yourself into that sort of restful mode and come up 90 00:05:08,421 --> 00:05:11,501 to sit so again this is a pose that you can do at the end 91 00:05:11,541 --> 00:05:16,261 of the day to unwind your day to create ease in the low back 92 00:05:16,261 --> 00:05:20,581 in the psoas and bring yourself back to your breath 93 00:05:20,581 --> 00:05:23,381 I'm Liz from Caravan Namaste 7637

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