English Narration of a yoga tutorial for youtube
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Vocal Characteristics
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EnglishVoice Age
Young Adult (18-35)Accents
North American (General)Transcript
Note: Transcripts are generated using speech recognition software and may contain errors.
Come to an easy seat on your mat with your legs crossed in front of you and hands resting on both knees. Inhale, twist to the right. Looking over your right shoulder may be bracing your left hand on your right knee. Coming back to center, exhale, inhale and twist to the left. Looking over your left shoulder, maybe bracing your left hand behind you on the mat. Come back to center and back over to the right again, twisting deeply, come back to center and again, twist to the left, feeling a deep stretch in your spine, come back to center one more time twisting to the right. Looking over your right shoulder, exhale back to center and inhale again, back to the left side. Yeah. Coming back to center. Now, take a deep breath in and fold forward over your legs, resting your forehead on the mat if you can and feeling a gentle stretch in your lower back, coming back up, place both feet flat on the mat and coming into mountain pose at the top of your mat. Take a deep breath in and interlace your fingers overhead. Come into a gentle back bend leaning as far back as you can that it's comfortable for you coming back forward into a forward fold, may be resting your hands against the back of your caps or your ankles to help you stretch further into this pose coming out of forward fold. Look in front of you, place your hands on the mat and stretch your right leg back behind you into a lunge, relaxing those hips, bringing your left foot back to meet your right and to downward facing dog tailbone, stretching towards the ceiling. Inhale, roll forward into plank shoulders, over wrists, drop down into chatter, Unga and then push forward into upward facing dog tops of the feet on the mat. Roll back again into downward facing dog. Coming into three like a dog, raise your right leg up behind you, bring your knee to your chest and then forward between your hands coming in to a low lunge, bring your arms overhead, interlace your fingers, maybe give a gentle stretched to your back here, hands back to Matt, framing that right foot and bring your left foot forward to meet your right and back into forward fold again, may be using those hands behind your calves to help you fold deeper into this pose. Yeah, inhale and let yourself roll up vertebrae by vertebrae back into mountain pose. Inhaling and stretching those arms up above you again. Interlacing those fingers and coming into another gentle back bend, coming back forward and coming once more into that forward fold. Only as far as it is comfortable for you. Look forward, place your hands on the mat and step your left foot back behind you. Now, into that low lunge, bring your right foot back to meet your left, coming into downward facing dog, rolling forward again into plank, lower your knees and bring your chest and chin to the mat. Lift your feet so that only your knees, chest and chin are on the mat and then grasp the outside of your feet with your hands. Deep breaths. Here, your chin, chest and knee should be the only thing touching the mat, bring your feet back down and lower the rest of your torso to the mat, using your hands to press yourself up into cobra pose. Looking up, inhaling deeply and exhale as you bring your chest back to the mat, push yourself back and coming back into a downward facing dog, deep breath, three legged dog on the left side and then bring that knee up and in between your hands on the mat, coming into a high lunge with your hands interlaced above your head. Stay here keeping that weight in the front foot, but keep your back leg engaged, bring your hands back to frame that foot and then bring your right foot forward to meet your left. And once more coming into that forward fold, coming out of that forward fold, roll yourself up vertebrae by vertebrae, stretch your arms up overhead, inhale, interlace those fingers and come again into a gentle back, bend, exhale, bring your hands to prayer in front of you standing tall in mountain pose. Take another deep breath in, raise your hands overhead and fold forward. Placing your hands on the mat in front of you. Look forward and step back into plank pose again, shoulders over wrists, lower down into Shauna and push straight back up, coming into a side plank on your right side. Lift the weight from that left hand and stretch it towards the ceiling, stacking your feet and looking towards the mat, bring your left hand back to the mat, coming back to another chatter, push up and then repeating on the other side, releasing the weight from your right hand, taking it up to the ceiling, maybe stacking your feet, looking towards the mat core tight right hand back to the mat. Press down again, chat around a push up and again, wait into the right hand as you roll over and stack your feet into a side plank. Left hand stretches towards the ceiling. Then back to the mat. Another shot around the push up, release the weight from that right hand, one more side plank, then bring your right hand back to the mat and come back into downward facing dog. Take a few deep breaths here, tailbones stretching towards the ceiling. If your hamstrings are tight, you can take a gentle bend in those legs. The priority here is to keep your back flat, coming into a three legged dog on the right side, stretching that right leg up towards the ceiling, flex your foot and bring that flexed foot out to the side and try to tap the mat next to your right hand, keeping your core tight and your back flat. Coming back to three legged dog again, try to bring that foot down and tap the mat next to your right hand and back up to three legged dog one more time. Try to bring that foot down to tap the mat next to your right hand and back the three legged dog. Now bend your knee, bring it forward towards your nose and bring it up to the top of the mat coming into a low lunge here, lower that left knee to the mat. Release your hands from the floor at crescent lunch, interlace your hands behind you and gently arch your back for a little back stretch here, bring those shoulder blades together, maybe look towards the ceiling here, release the bind in your hands and bring your hands up overhead and bring them back to the mat framing that right foot. Bring your left knee up off the mat and bring your right foot back to meet your left and downward dog. Again, breeze here, deep breath, other side, bring that left leg up, flex your foot, three legged dog. Now bring that left foot down to tap the mat next to your left hand and back up, began to three legged dog, bring it down again to the side and try to tap the mat next to your left hand and back up to three legged dog one more time. Try to bring it down to the mat and tap next to your left hand and back up to three legged dog. Now bend that knee, bring it forward towards your nose and up to the top of your mat framed by your hands here, coming into a low lunge, lower that right leg to the mat, your right knee, coming into a crescent lunge, interlace your hands behind your lower back, coming into a gentle back bend here, looking towards the ceiling, feeling a nice stretch in your torso, your lower back, try to imagine pressing your shoulder blades together, bring your arms back overhead and back to the mat, framing your left foot. Then bring your left foot back to meet your right, coming back into downward facing dog. Few deep breaths here now roll forward and a plank and lower your torso down and then your chest, bend your knees and reach back with both hands coming into bow poses here, keeping your size parallel, kick back into your hands, then release your right arm and leg forward and back and then grasp your hand to your foot again. Now release your left arm and leg forward and back and coming back into bow again. Again on the other side, right arm forward, ride like back and then grasp your right foot. Once more, left arm forward, left leg back and grasp your foot again in bow poses, release both hands and legs down to the mat, resting your chin on your hands, using your forearms to brace you on the mat. Lift your chest, keeping your pelvis on the map. Raise and lower both legs up and down, up and down, up and down. Now, lower your chest back to the mat, resting your chin on your hands. Continue lifting and lowering those legs. Making sure your pelvis stays flat on the mat. You should feel this in your lower back and your glutes and hamstrings, bring your hands underneath your shoulders, push yourself back up onto your knees and the release back into child's pose, maybe resting your forehead on the mat. Deep breaths here, feel a gentle release in your lower back and your neck coming up into a tabletop position. Shoulders stacked over wrists, hips, over knees, stretch your right leg, back, foot flexed. Now, tap it to the left side of your mat, bring it up and over foot flexed and tap it next to your right hand on the right side of your mat, bring it back up and over, tap it on the left side of your mat, bring it back up and over and tap as far forward as you can next to your right hand. Bring it back and over and tap the left side of your mat back and over. Tap the right side of your mat go as far as is comfortable here. Tapping the left side of the mat back and over right side of the mat, left side of the map, right side of the mat, keeping your core tight here and your back flat, left side of the mat. Now bring your knee back to meet the left and table talk other side stretch your left leg, back, foot, flexed back, flat, tap the right side, bring it up and over and then tap as far forward as you can close to your left hand, tap the left side of the mat, bring it back up and over. Continue here up and over left side of the mat as close to your left hand as you can get it, keeping your back flat and your core tight. You should feel this in your glutes your lower back and your hamstrings once more. Tap next to your left hand back over to the right and then bring your left leg back to meet your right and table top. Look up here coming into cow position, inhale and exhale, arch your back into cap position, contracting your abs here and looking down, lower the backs of your feet to the mat and bring yourself back into hero pose sitting on your ankles, interlace your hands behind your lower back, bring your shoulder blades together to touch, stretching your lower back here, perhaps feeling a stretch in your outer thighs. Now, bring those hands forward to the top of your mat, come back into downward facing dog, deep breath here. Now, step forward to the top of your map and roll up into mountain pose. Coming into eagle pose on the right side, raise your right leg, wrap it over your left, hook your right foot behind your left calf and then sink down, perhaps, hooking your right elbow over your left and intertwining your arms here. Find a spot in front of you to center your gaze to help your balance here, bring your hands to the mat, unwind those legs and then lift that right leg to the sky as you bring your hands in prayer in front of you for standing split. Find a spot on the floor to center your gaze here to help your balance. Bring your hands back to the mat, bend that knee and bring it back to the floor, rolling back up into mountain pose and then into eagle pose on the other side, raise your left leg up and your knee and hook it over your right leg. Maybe hook that left leg behind your right calf here, perhaps taking that left elbow over your right and intertwining your arms again. Find a spot in front of you to send to your gaze as you sink down here, unwind those arms, bring your hands to the mat, unwind those legs and lift your left leg back behind you as you bring your hands to the front of you in prayer, find a spot in front of you to send to your gaze here for standing split on the other side. Now bring your foot back to the mat. Hands back to the mat. Once more, coming into a forward fold, perhaps using those hand behind your ankles to help you fold further into this pose. Look forward hands to the mat and coming into plank po's shoulders stacked over wrists again, hold this pose core tight. Bring that right knee up and in towards your nose, perhaps coming onto the tiptoe of your left foot here, bring that foot back to meet the left and then bring your left knee up and in towards your nose. Perhaps coming onto the pointed toe of your right foot here, arching your back a little, bringing that foot back to meet the other. And then coming into a downward dog here had between your shoulders here, tailbone to the sky. Feeling a deep stretch in your hamstrings here coming into a three legged dog on the right side here, right leg up and back. Now, bring that knee in towards your nose over to the left side, coming into a fallen triangle and then down into a push up back up and do a push up again, back up, another push up back up and then bring that leg back to meet the other foot and downward dog. Deep breath here. Now we repeat this on the other side. Threading that left leg through over to the right fallen triangle. Push up one to and three and bring that leg back through. Coming back into downward dog again. Pew deep breath here. Roll forward, bring the knees to the mat. Cross your feet and roll back onto your seat, bring your feet flat on the mat, roll down onto your back feet planted on the mat. Bend your arms, make fists with your hands and now roll up into a sit up, tapping that left elbow on the outer edge of your right knee as you sit up and roll back down. Repeat on the other side, bringing the opposite elbow to the outer edge of the opposite knee as you sit up and twist, keep going here, keeping your core tight, keeping those fists up on your shoulders as you sit up and roll back down, make sure you're lifting with your abs. Roll back down here, release the legs down and the arms down to Shabana palms up. Maybe letting your feets play out here. Relax everything down. Take some deep breaths here and feel the benefits of your practice. Imagine each part of your body sinking into the mat, starting with your toes and your ankles, your calves, the backs of your knees, your thighs, your buttocks, your lower back, your shoulders, your neck and even the crown of your head. Imagine sinking into the mat here for full relaxation. Allow your mind to wander here. Just fully relax. Deep breath in and out. Flex your feet, curl your hands and your fingers, bring your arms up above your head and bring your feet back to the mat. Maybe rolling over onto your right side here. Coming back to awareness, push yourself back up and come back into an easy seat with your legs crossed in front of you. Deep breath up, arms overhead and hands in front of you in prayer. We hope you enjoyed this practice, Namaste.