[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:02.55,0:00:05.62,Default,,0000,0000,0000,,Interior yoga
Dialogue: 0,0:00:06.47,0:00:12.23,Default,,0000,0000,0000,,Starting from the pelvis…
Dialogue: 0,0:00:44.51,0:00:54.96,Default,,0000,0000,0000,,What is the feeling of the body,\Njust at this moment?
Dialogue: 0,0:00:54.96,0:01:03.59,Default,,0000,0000,0000,,The feeling of the legs…
Dialogue: 0,0:01:03.59,0:01:21.23,Default,,0000,0000,0000,,Are the legs set down,\Nor am I holding them?
Dialogue: 0,0:01:21.23,0:01:32.63,Default,,0000,0000,0000,,Feel in the hips,\Nin the knees, in the ankles.
Dialogue: 0,0:01:32.63,0:01:38.77,Default,,0000,0000,0000,,Is there anything holding on,
Dialogue: 0,0:01:38.77,0:01:48.07,Default,,0000,0000,0000,,and is it possible\Nto let go of this holding,
Dialogue: 0,0:01:48.07,0:01:52.45,Default,,0000,0000,0000,,so as to really let the legs go,\Ninto the ground
Dialogue: 0,0:01:52.45,0:02:05.24,Default,,0000,0000,0000,,as if they melted into the ground?
Dialogue: 0,0:02:05.24,0:02:23.55,Default,,0000,0000,0000,,Set down the whole pelvic\Nand perineal region.
Dialogue: 0,0:02:23.55,0:02:29.00,Default,,0000,0000,0000,,What is happening in the shoulders?
Dialogue: 0,0:02:29.00,0:02:32.92,Default,,0000,0000,0000,,Am I holding anything in the shoulders,
Dialogue: 0,0:02:32.92,0:02:40.94,Default,,0000,0000,0000,,in the joints of the shoulders?
Dialogue: 0,0:02:40.94,0:02:49.38,Default,,0000,0000,0000,,Can I let go of this holding,\Nlet it melt in the inside of the body?
Dialogue: 0,0:02:49.38,0:02:54.67,Default,,0000,0000,0000,,Pay attention to the shoulders,\Nhow they are held,
Dialogue: 0,0:02:54.67,0:03:04.42,Default,,0000,0000,0000,,let the holding melt down into the pelvis.
Dialogue: 0,0:03:04.42,0:03:09.44,Default,,0000,0000,0000,,What is happening in the throat area,\Nis the throat tense,
Dialogue: 0,0:03:09.44,0:03:15.68,Default,,0000,0000,0000,,tight, closed?
Dialogue: 0,0:03:15.68,0:03:24.59,Default,,0000,0000,0000,,Open the throat,\Nopen the back of the throat.
Dialogue: 0,0:03:24.59,0:03:38.86,Default,,0000,0000,0000,,Let it dilate towards the back.
Dialogue: 0,0:03:38.86,0:03:50.33,Default,,0000,0000,0000,,Now feel, is the whole body\Nmore set down on the ground?
Dialogue: 0,0:03:50.33,0:03:55.26,Default,,0000,0000,0000,,Let the feeling sink into the ground,
Dialogue: 0,0:03:55.26,0:04:08.62,Default,,0000,0000,0000,,as if we were on a very soft surface.
Dialogue: 0,0:04:08.62,0:04:16.12,Default,,0000,0000,0000,,The feeling in the face…
Dialogue: 0,0:04:16.12,0:04:20.91,Default,,0000,0000,0000,,is the face breathing quietly,
Dialogue: 0,0:04:20.91,0:04:25.93,Default,,0000,0000,0000,,or is there tension, assertion,
Dialogue: 0,0:04:25.93,0:04:29.61,Default,,0000,0000,0000,,which we can allow to melt
Dialogue: 0,0:04:29.61,0:04:32.92,Default,,0000,0000,0000,,this tension, this assertion,
Dialogue: 0,0:04:32.92,0:04:39.46,Default,,0000,0000,0000,,to leave the face empty, vacant,
Dialogue: 0,0:04:39.46,0:04:48.20,Default,,0000,0000,0000,,without asserting anything.
Dialogue: 0,0:04:48.20,0:05:09.34,Default,,0000,0000,0000,,What is the feeling\Nof the whole body, now?
Dialogue: 0,0:05:09.34,0:05:12.93,Default,,0000,0000,0000,,Feel that the body breathes
Dialogue: 0,0:05:12.93,0:05:15.100,Default,,0000,0000,0000,,without having to do anything.
Dialogue: 0,0:05:15.100,0:05:28.86,Default,,0000,0000,0000,,It breathes in, breathes out.
Dialogue: 0,0:05:28.86,0:05:34.97,Default,,0000,0000,0000,,The body permeated by the in-breath,\Nby the out-breath.
Dialogue: 0,0:05:34.97,0:05:41.53,Default,,0000,0000,0000,,We take our time.
Dialogue: 0,0:05:41.53,0:05:46.26,Default,,0000,0000,0000,,We take the time to breathe out,
Dialogue: 0,0:05:46.26,0:05:51.66,Default,,0000,0000,0000,,we don't push, but we take the time.
Dialogue: 0,0:05:51.66,0:05:58.13,Default,,0000,0000,0000,,And we rest for a short moment,\Nafter the out-breath.
Dialogue: 0,0:05:58.13,0:06:02.34,Default,,0000,0000,0000,,We'll let the in-breath happen by itself.
Dialogue: 0,0:06:02.34,0:06:05.20,Default,,0000,0000,0000,,We let it come,
Dialogue: 0,0:06:05.20,0:06:08.82,Default,,0000,0000,0000,,without drawing anything in.
Dialogue: 0,0:06:08.82,0:06:14.27,Default,,0000,0000,0000,,The in-breath unfolds the body.
Dialogue: 0,0:06:14.27,0:06:23.94,Default,,0000,0000,0000,,We feel the movement of the in-breath\Nwhich unfolds the body…
Dialogue: 0,0:06:23.94,0:06:37.12,Default,,0000,0000,0000,,in all directions, to the front,\Nthe sides, the back.
Dialogue: 0,0:06:37.12,0:06:45.64,Default,,0000,0000,0000,,The feeling spreads out with the in-breath
Dialogue: 0,0:06:45.64,0:06:56.79,Default,,0000,0000,0000,,The interior of the body opens…
Dialogue: 0,0:06:56.79,0:07:10.57,Default,,0000,0000,0000,,and the out-breath returns.\NWe let it happen, quietly.
Dialogue: 0,0:07:10.57,0:07:17.85,Default,,0000,0000,0000,,Feel the diaphragm region,\Nwhat happens on the in-breath,
Dialogue: 0,0:07:17.85,0:07:30.66,Default,,0000,0000,0000,,how the dome of the diaphragm\Nbecomes very wide, spreads out,
Dialogue: 0,0:07:30.66,0:07:38.98,Default,,0000,0000,0000,,and with the out-breath, the dome rises
Dialogue: 0,0:07:38.98,0:07:44.93,Default,,0000,0000,0000,,and feel that the perineum
Dialogue: 0,0:07:44.93,0:07:51.62,Default,,0000,0000,0000,,is linked to the movement\Nof the diaphragm.
Dialogue: 0,0:07:51.62,0:07:56.99,Default,,0000,0000,0000,,Just feel it more.
Dialogue: 0,0:07:56.99,0:08:11.21,Default,,0000,0000,0000,,How the out-breath is attracted,\Nabsorbed toward the upper body
Dialogue: 0,0:08:11.21,0:08:25.80,Default,,0000,0000,0000,,and how the in-breath spreads and widens.
Dialogue: 0,0:08:25.80,0:08:30.31,Default,,0000,0000,0000,,Be careful not to force the movements,
Dialogue: 0,0:08:30.31,0:08:34.01,Default,,0000,0000,0000,,with the external musculature,\Nfor example.
Dialogue: 0,0:08:34.01,0:08:39.22,Default,,0000,0000,0000,,Everything happens inside the body.
Dialogue: 0,0:08:39.22,0:08:44.87,Default,,0000,0000,0000,,It's important to start by feeling.
Dialogue: 0,0:08:44.87,0:08:52.37,Default,,0000,0000,0000,,Later if the feeling is clear enough\Nwe can work with the interior muscles,
Dialogue: 0,0:08:52.37,0:09:03.42,Default,,0000,0000,0000,,but everything is very, very gentle.
Dialogue: 0,0:09:03.42,0:09:11.29,Default,,0000,0000,0000,,Nothing is tense in the jaw or the face,\Nor in the shoulders.
Dialogue: 0,0:09:11.29,0:09:17.47,Default,,0000,0000,0000,,The legs remain set down, all the time,
Dialogue: 0,0:09:17.47,0:09:44.31,Default,,0000,0000,0000,,the shoulders easy.
Dialogue: 0,0:09:44.31,0:09:55.30,Default,,0000,0000,0000,,Let the thinking mind sink down\Nand settle inside the pelvis.
Dialogue: 0,0:09:55.30,0:10:01.51,Default,,0000,0000,0000,,For a few minutes, we can keep quiet,
Dialogue: 0,0:10:01.51,0:10:08.77,Default,,0000,0000,0000,,stop commenting and judging,\Nhave no opinions,
Dialogue: 0,0:10:08.77,0:10:16.29,Default,,0000,0000,0000,,and very simply be here and present.
Dialogue: 0,0:10:16.29,0:10:23.85,Default,,0000,0000,0000,,We place our thinking down in the pelvis.
Dialogue: 0,0:10:23.85,0:10:32.20,Default,,0000,0000,0000,,Now feel the in-breaths and the\Nout-breaths, especially in the pelvis,
Dialogue: 0,0:10:32.20,0:10:36.75,Default,,0000,0000,0000,,the whole region of the pelvis,\Nall of its volume,
Dialogue: 0,0:10:36.75,0:10:43.70,Default,,0000,0000,0000,,really move into this region, its volume.
Dialogue: 0,0:10:43.70,0:10:52.55,Default,,0000,0000,0000,,We deploy the whole in-breath\Ninto the volume of the pelvis,
Dialogue: 0,0:10:52.55,0:10:56.38,Default,,0000,0000,0000,,to the sides, to the front, to the back,
Dialogue: 0,0:10:56.38,0:10:59.70,Default,,0000,0000,0000,,we fill up the pelvis with the in-breath
Dialogue: 0,0:10:59.70,0:11:08.21,Default,,0000,0000,0000,,and on the out-breath we bring ourselves\N— without tensing — back inside.
Dialogue: 0,0:11:08.21,0:11:13.70,Default,,0000,0000,0000,,We absorb the perineum a bit…
Dialogue: 0,0:11:13.70,0:11:18.03,Default,,0000,0000,0000,,There's a slight movement which happens\Ninside the belly,
Dialogue: 0,0:11:18.03,0:11:22.36,Default,,0000,0000,0000,,as though we wanted to\Nreassemble the belly
Dialogue: 0,0:11:22.36,0:11:26.79,Default,,0000,0000,0000,,around the central axis,\Ntoward the center, all very gently.
Dialogue: 0,0:11:26.79,0:11:33.47,Default,,0000,0000,0000,,On the in-breath we fill\Nthe whole volume of the pelvis
Dialogue: 0,0:11:33.47,0:11:42.97,Default,,0000,0000,0000,,We can let the sensation expand, no need \Nto limit it to the physical body image.
Dialogue: 0,0:11:42.97,0:11:55.39,Default,,0000,0000,0000,,On the out-breath, we feel how everything\Nreturns to the center of the pelvis
Dialogue: 0,0:11:55.39,0:12:00.76,Default,,0000,0000,0000,,like a massage of the interior belly
Dialogue: 0,0:12:00.76,0:12:10.24,Default,,0000,0000,0000,,which we can do\Nwith the deep internal muscles.
Dialogue: 0,0:12:10.24,0:12:22.72,Default,,0000,0000,0000,,Gently, of course — without\Ntoo much force. It takes practice.
Dialogue: 0,0:12:22.72,0:12:28.90,Default,,0000,0000,0000,,So the pelvic region is very alive,\Nvery aware.
Dialogue: 0,0:12:28.90,0:12:37.15,Default,,0000,0000,0000,,The legs melt, sink into the ground
Dialogue: 0,0:12:37.15,0:12:46.81,Default,,0000,0000,0000,,The ground is very soft, like thick moss.
Dialogue: 0,0:12:46.81,0:12:57.51,Default,,0000,0000,0000,,We sink into the ground.
Dialogue: 0,0:12:57.51,0:13:02.91,Default,,0000,0000,0000,,We're going to make\Na movement with the arms.
Dialogue: 0,0:13:02.91,0:13:13.85,Default,,0000,0000,0000,,It's important to be set down,\Nanchored in the pelvis for this.
Dialogue: 0,0:13:13.85,0:13:24.11,Default,,0000,0000,0000,,The arm movement will be carried\Nby this very alive, very aware pelvis.
Dialogue: 0,0:13:24.11,0:13:28.45,Default,,0000,0000,0000,,There's almost no muscle effort needed\Nfrom the arms.
Dialogue: 0,0:13:28.45,0:13:36.41,Default,,0000,0000,0000,,The movement is carried by the power\Nof the pelvis, a living power,
Dialogue: 0,0:13:36.41,0:13:41.21,Default,,0000,0000,0000,,something which is\Ngentle at the same time.
Dialogue: 0,0:13:41.21,0:13:47.94,Default,,0000,0000,0000,,So now breathe into the pelvis,
Dialogue: 0,0:13:47.94,0:13:53.28,Default,,0000,0000,0000,,and without hurrying,\Nboth arms full of life
Dialogue: 0,0:13:53.28,0:13:56.87,Default,,0000,0000,0000,,from the tips of the fingers\Nto the shoulders,
Dialogue: 0,0:13:56.87,0:14:06.09,Default,,0000,0000,0000,,we explore in front,\Nstaying well within the pelvis.
Dialogue: 0,0:14:06.09,0:14:12.33,Default,,0000,0000,0000,,The life, the strength in the pelvis\Nis what carries the arms,
Dialogue: 0,0:14:12.33,0:14:17.72,Default,,0000,0000,0000,,with a minimum of effort in the arms.
Dialogue: 0,0:14:17.72,0:14:25.57,Default,,0000,0000,0000,,We set the arms down on the air,\Nparallel to the ground.
Dialogue: 0,0:14:25.57,0:14:29.76,Default,,0000,0000,0000,,The palms turn face to face.
Dialogue: 0,0:14:29.76,0:14:35.10,Default,,0000,0000,0000,,We let the shoulders move back a bit,
Dialogue: 0,0:14:35.10,0:14:41.71,Default,,0000,0000,0000,,while the sternum opens slightly\Nand advances a little.
Dialogue: 0,0:14:41.71,0:14:48.06,Default,,0000,0000,0000,,And the shoulders move back.\NWe keep the arms alive,
Dialogue: 0,0:14:48.06,0:14:53.55,Default,,0000,0000,0000,,arms set down on the air,\Nlegs set down on the ground.
Dialogue: 0,0:14:53.55,0:14:57.71,Default,,0000,0000,0000,,We breathe between the arms,
Dialogue: 0,0:14:57.71,0:15:02.93,Default,,0000,0000,0000,,and the in-breath opens the arms.
Dialogue: 0,0:15:02.93,0:15:12.67,Default,,0000,0000,0000,,On the out-breath,\Nwe compress the breath without resisting.
Dialogue: 0,0:15:12.67,0:15:17.31,Default,,0000,0000,0000,,We stay in the pelvis all the while,
Dialogue: 0,0:15:17.31,0:15:21.66,Default,,0000,0000,0000,,we don't lose the anchor in the pelvis.
Dialogue: 0,0:15:21.66,0:15:30.17,Default,,0000,0000,0000,,On the next in-breath we open a bit more,
Dialogue: 0,0:15:30.17,0:15:35.08,Default,,0000,0000,0000,,we can also breathe out\Nin the center of the pelvis.
Dialogue: 0,0:15:35.08,0:15:40.27,Default,,0000,0000,0000,,We continue opening.
Dialogue: 0,0:15:40.27,0:15:46.48,Default,,0000,0000,0000,,Let the shoulders fall.
Dialogue: 0,0:15:46.48,0:15:50.91,Default,,0000,0000,0000,,No tension in the jaw or in the arms.
Dialogue: 0,0:15:50.91,0:16:04.22,Default,,0000,0000,0000,,We open completely.
Dialogue: 0,0:16:04.22,0:16:06.97,Default,,0000,0000,0000,,Careful not to raise the shoulders.
Dialogue: 0,0:16:06.97,0:16:10.98,Default,,0000,0000,0000,,The hands very alive...
Dialogue: 0,0:16:10.98,0:16:16.36,Default,,0000,0000,0000,,the sensation of fingers that extend\Nto the walls right and left,
Dialogue: 0,0:16:16.36,0:16:20.40,Default,,0000,0000,0000,,two immensely long arms.
Dialogue: 0,0:16:20.40,0:16:29.91,Default,,0000,0000,0000,,Arms set down on the air, \Nlegs set down on the ground.
Dialogue: 0,0:16:29.91,0:16:36.41,Default,,0000,0000,0000,,We can spread the fingers.\NWhat changes?
Dialogue: 0,0:16:36.41,0:16:40.69,Default,,0000,0000,0000,,Open the chest,\Nstaying anchored in the pelvis,
Dialogue: 0,0:16:40.69,0:16:44.68,Default,,0000,0000,0000,,breathe out into the pelvis.
Dialogue: 0,0:16:44.68,0:16:53.23,Default,,0000,0000,0000,,The palms turn toward the ceiling,\Nthe fingers meet again. What changes?
Dialogue: 0,0:16:53.23,0:16:59.73,Default,,0000,0000,0000,,The sensation of the sky\Nin the palms of the hands.
Dialogue: 0,0:16:59.73,0:17:10.31,Default,,0000,0000,0000,,We let the hands come to the shoulders,\Nlike two birds to their branches.
Dialogue: 0,0:17:10.31,0:17:21.98,Default,,0000,0000,0000,,Elbows forward, we remain in the feeling\Nof the pelvis, careful not to leave it.
Dialogue: 0,0:17:21.98,0:17:28.46,Default,,0000,0000,0000,,We let the elbows come\Nto meet each other in front.
Dialogue: 0,0:17:28.46,0:17:32.95,Default,,0000,0000,0000,,And they rise.\NFeel what happens in the shoulders.
Dialogue: 0,0:17:32.95,0:17:36.77,Default,,0000,0000,0000,,We can free up the waist.
Dialogue: 0,0:17:36.77,0:17:43.21,Default,,0000,0000,0000,,Elbows toward the ceiling, to the sides…
Dialogue: 0,0:17:43.21,0:17:48.79,Default,,0000,0000,0000,,easy… feel where there is resistance.
Dialogue: 0,0:17:48.79,0:17:54.66,Default,,0000,0000,0000,,Moving further down…
Dialogue: 0,0:17:54.66,0:18:03.21,Default,,0000,0000,0000,,and the hands cross and\Ncome to rest on the collarbones.
Dialogue: 0,0:18:03.21,0:18:11.16,Default,,0000,0000,0000,,We relax the shoulders and arms,\Nif there is any tension.
Dialogue: 0,0:18:11.16,0:18:17.26,Default,,0000,0000,0000,,Take the time to let it empty out,\Nflow into the ground.
Dialogue: 0,0:18:17.26,0:18:21.77,Default,,0000,0000,0000,,We are nicely set down into the pelvis.
Dialogue: 0,0:18:21.77,0:18:25.91,Default,,0000,0000,0000,,The in-breath fills\Nthe volume of the pelvis,
Dialogue: 0,0:18:25.91,0:18:33.30,Default,,0000,0000,0000,,the out-breath…\Nin the center of the pelvis.
Dialogue: 0,0:18:33.30,0:18:37.82,Default,,0000,0000,0000,,The diaphragm supple,
Dialogue: 0,0:18:37.82,0:18:46.56,Default,,0000,0000,0000,,moving in harmony with the perineum.
Dialogue: 0,0:18:46.56,0:18:54.13,Default,,0000,0000,0000,,Relax the shoulders…
Dialogue: 0,0:18:54.13,0:19:08.45,Default,,0000,0000,0000,,and a movement from the waist.\NThe lumbar vertebrae stay where they are.
Dialogue: 0,0:19:08.45,0:19:14.50,Default,,0000,0000,0000,,We let the chest turn and face left.
Dialogue: 0,0:19:14.50,0:19:18.32,Default,,0000,0000,0000,,The movement takes place at the waist.
Dialogue: 0,0:19:18.32,0:19:21.35,Default,,0000,0000,0000,,Chest toward the left,
Dialogue: 0,0:19:21.35,0:19:26.26,Default,,0000,0000,0000,,we stay well in the pelvis,\Nwe don't try and go too far.
Dialogue: 0,0:19:26.26,0:19:36.94,Default,,0000,0000,0000,,Right hip, right leg, well set down.
Dialogue: 0,0:19:36.94,0:19:40.49,Default,,0000,0000,0000,,Feel the whole body in this position.
Dialogue: 0,0:19:40.49,0:19:44.24,Default,,0000,0000,0000,,What changes,\Nwith this torsion to the left?
Dialogue: 0,0:19:44.24,0:19:48.43,Default,,0000,0000,0000,,Feel it from the inside.
Dialogue: 0,0:19:48.43,0:19:54.37,Default,,0000,0000,0000,,What happens? What is the feeling?
Dialogue: 0,0:19:54.37,0:19:56.75,Default,,0000,0000,0000,,And we let ourselves be turned,
Dialogue: 0,0:19:56.75,0:20:00.57,Default,,0000,0000,0000,,as if moved back to the center\Nby a breeze from the left.
Dialogue: 0,0:20:00.57,0:20:05.50,Default,,0000,0000,0000,,A minimum of effort…\Nand the chest goes to the right,
Dialogue: 0,0:20:05.50,0:20:15.61,Default,,0000,0000,0000,,in a torsion from the waist. The sternum\Nand chest face right—we don't go too far.
Dialogue: 0,0:20:15.61,0:20:17.86,Default,,0000,0000,0000,,We take advantage of the movement
Dialogue: 0,0:20:17.86,0:20:26.30,Default,,0000,0000,0000,,and open the left leg,\Nset down the left hip and buttock.
Dialogue: 0,0:20:26.30,0:20:33.27,Default,,0000,0000,0000,,Breathe well into the pelvis,\Nstill well seated.
Dialogue: 0,0:20:33.27,0:20:39.06,Default,,0000,0000,0000,,And a breeze from the right\Nbrings us back to the centre
Dialogue: 0,0:20:39.06,0:20:46.27,Default,,0000,0000,0000,,The movement continues toward the left
Dialogue: 0,0:20:46.27,0:20:52.80,Default,,0000,0000,0000,,We take advantage of the movement\Nto let the face look to the right.
Dialogue: 0,0:20:52.80,0:21:01.26,Default,,0000,0000,0000,,Feel what happens in the backbone,\Nwith this double twist.
Dialogue: 0,0:21:01.26,0:21:07.84,Default,,0000,0000,0000,,Now the breeze from the left returns\Nand moves the torso toward the right
Dialogue: 0,0:21:07.84,0:21:10.81,Default,,0000,0000,0000,,At the same time, the head turns back,
Dialogue: 0,0:21:10.81,0:21:17.16,Default,,0000,0000,0000,,the torso continues\Nand the head turns left.
Dialogue: 0,0:21:17.16,0:21:29.69,Default,,0000,0000,0000,,In one fluid movement,\Nfeel it in the vertebrae as it flows.
Dialogue: 0,0:21:29.69,0:21:43.79,Default,,0000,0000,0000,,A breeze from the right, the body returns\Nto the center, the head too, all together.
Dialogue: 0,0:21:43.79,0:21:50.41,Default,,0000,0000,0000,,We let the body react,\Nnot blocking anything.
Dialogue: 0,0:21:50.41,0:21:55.18,Default,,0000,0000,0000,,We let the hands slip\Nto the middle of the chest,
Dialogue: 0,0:21:55.18,0:22:00.16,Default,,0000,0000,0000,,and now towards the hips,
Dialogue: 0,0:22:00.16,0:22:10.79,Default,,0000,0000,0000,,and they come back to the ground,\Nor onto the legs.
Dialogue: 0,0:22:10.79,0:22:25.94,Default,,0000,0000,0000,,What is the whole-body sensation?
Dialogue: 0,0:22:25.94,0:22:33.09,Default,,0000,0000,0000,,The in-breath fills\Nthe volume of the pelvis
Dialogue: 0,0:22:33.09,0:22:40.48,Default,,0000,0000,0000,,the out-breath returns to the center
Dialogue: 0,0:22:40.48,0:22:44.66,Default,,0000,0000,0000,,we bring ourselves into\Nthe center of the pelvis
Dialogue: 0,0:22:44.66,0:22:50.60,Default,,0000,0000,0000,,using the internal muscles,\Ngently and easily,
Dialogue: 0,0:22:50.60,0:22:57.52,Default,,0000,0000,0000,,and we fill the volume with the in-breath.
Dialogue: 0,0:22:57.52,0:23:14.97,Default,,0000,0000,0000,,The legs and pelvis completely relaxed,\Nallowed to sink into the ground.
Dialogue: 0,0:23:14.97,0:23:18.51,Default,,0000,0000,0000,,Now we make a little movement \Nforward, with the torso.
Dialogue: 0,0:23:18.51,0:23:21.89,Default,,0000,0000,0000,,We're going to settle ourselves forward.
Dialogue: 0,0:23:21.89,0:23:27.85,Default,,0000,0000,0000,,Not towards the ground,\Ncollapsing downward—no.
Dialogue: 0,0:23:27.85,0:23:32.01,Default,,0000,0000,0000,,We're going to unfold out to the front,
Dialogue: 0,0:23:32.01,0:23:36.63,Default,,0000,0000,0000,,keeping the legs and pelvis\Nwell in contact with the ground.
Dialogue: 0,0:23:36.63,0:23:40.91,Default,,0000,0000,0000,,The hands slide delicately on the ground.
Dialogue: 0,0:23:40.91,0:23:43.66,Default,,0000,0000,0000,,We explore a bit forward,
Dialogue: 0,0:23:43.66,0:23:49.58,Default,,0000,0000,0000,,see what is possible\Nwithout pulling or straining,
Dialogue: 0,0:23:49.58,0:23:54.01,Default,,0000,0000,0000,,as if we were spreading out\Non the ground, in front.
Dialogue: 0,0:23:54.01,0:23:57.15,Default,,0000,0000,0000,,We stay well aware\Nof the whole-body sensation,
Dialogue: 0,0:23:57.15,0:24:03.07,Default,,0000,0000,0000,,breathing into the pelvis,\Nthe head aligned with the backbone,
Dialogue: 0,0:24:03.07,0:24:06.72,Default,,0000,0000,0000,,the shoulders at ease.
Dialogue: 0,0:24:06.72,0:24:09.73,Default,,0000,0000,0000,,We don't try and go too far.
Dialogue: 0,0:24:09.73,0:24:16.27,Default,,0000,0000,0000,,We're just setting ourselves down,\Nwithout the pelvis and legs' reacting.
Dialogue: 0,0:24:16.27,0:24:29.06,Default,,0000,0000,0000,,We can breathe with the back, the back of\Nthe pelvis, the sacrum, the lumbar region.
Dialogue: 0,0:24:29.06,0:24:33.50,Default,,0000,0000,0000,,We can let the in-breath\Nopen outward behind us,
Dialogue: 0,0:24:33.50,0:24:41.65,Default,,0000,0000,0000,,and come back with the out-breath.
Dialogue: 0,0:24:41.65,0:24:43.85,Default,,0000,0000,0000,,We slide a little to the left
Dialogue: 0,0:24:43.85,0:24:47.38,Default,,0000,0000,0000,,as though we wanted to set the chest\Ndown on the left thigh
Dialogue: 0,0:24:47.38,0:24:51.14,Default,,0000,0000,0000,,—there is no obligation at all to do it.
Dialogue: 0,0:24:51.14,0:24:55.67,Default,,0000,0000,0000,,Let the sensation go a little to the left
Dialogue: 0,0:24:55.67,0:25:03.05,Default,,0000,0000,0000,,while the right hip and leg\Nstay on the right.
Dialogue: 0,0:25:03.05,0:25:09.13,Default,,0000,0000,0000,,We come back to the center.
Dialogue: 0,0:25:09.13,0:25:16.93,Default,,0000,0000,0000,,Now we slide to the right.
Dialogue: 0,0:25:16.93,0:25:21.85,Default,,0000,0000,0000,,The left leg and hip open… feel it,
Dialogue: 0,0:25:21.85,0:25:25.55,Default,,0000,0000,0000,,be careful not to pull.\NWe feel ourselves extend,
Dialogue: 0,0:25:25.55,0:25:34.39,Default,,0000,0000,0000,,we stretch forward,\Nbut it's more a feeling,
Dialogue: 0,0:25:34.39,0:25:36.58,Default,,0000,0000,0000,,we don't pull with the shoulders.
Dialogue: 0,0:25:36.58,0:25:39.40,Default,,0000,0000,0000,,We come back to the center,
Dialogue: 0,0:25:39.40,0:25:44.38,Default,,0000,0000,0000,,Now a big beach ball\Ninflates under the chest,
Dialogue: 0,0:25:44.38,0:25:46.57,Default,,0000,0000,0000,,we let it happen.
Dialogue: 0,0:25:46.57,0:25:53.20,Default,,0000,0000,0000,,With a minimum of effort\Nwe come back to the vertical,
Dialogue: 0,0:25:53.20,0:26:00.96,Default,,0000,0000,0000,,letting ourselves be pushed up\Nby the inflating ball.
Dialogue: 0,0:26:00.96,0:26:08.97,Default,,0000,0000,0000,,We let the body do what it wants,\Nwe let it position itself,
Dialogue: 0,0:26:08.97,0:26:21.93,Default,,0000,0000,0000,,finding the vertical by itself,\Nwithout making anything happen.
Dialogue: 0,0:26:21.93,0:26:39.46,Default,,0000,0000,0000,,What is the whole-body feeling?
Dialogue: 0,0:26:39.46,0:26:57.21,Default,,0000,0000,0000,,Breathing in the pelvis,
Dialogue: 0,0:26:57.21,0:27:07.01,Default,,0000,0000,0000,,we place the right hand in the left,\Nthumbs gently touching.
Dialogue: 0,0:27:07.01,0:27:18.93,Default,,0000,0000,0000,,Feel the curve of the arms,\Nthe easing of the shoulders and the jaw.
Dialogue: 0,0:27:18.93,0:27:30.50,Default,,0000,0000,0000,,For a few minutes, we do nothing at all.
Dialogue: 0,0:27:30.50,0:27:38.52,Default,,0000,0000,0000,,We give ourselves over\Nto the feeling of the moment.