Video Text Alternative: Let’s Do Yoga! Additional Yoga Poses

To view the original video, please go to http://www.nichd.nih.gov/msy/materials/Pages/individual.aspx#dvd_seg_7

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Segment #7
Let's Do Yoga! Additional Yoga Poses


Running time: 9:27
 
Rainbow background with pictures of woman doing different yoga poses on red yoga mat, pictures of woman's feet and hands, and different pose names fading in and out in front of background

Text fading in and out reads: "Triangle. Cow. Cat. Mountain. Downward Dog."

Woman's raised, outstretched hand slowly moves and fades across screen
[MUSIC IN]
Images fade out [MUSIC OUT]
Fade in

Kelly, in off-white shirt is sitting on red yoga mat on studio set; she sits cross-legged; different colored lighting fills backdrop behind her; small table covered by cloth is stationed in back left of set

Kelly bows toward camera with her hands pressed together in front of her chest

Kelly faces camera with her hands held clasped in her lap
Kelly: Namaste.

My name is Kelly. I've been practicing yoga daily for 13 years now. And some of you may be wondering, "How do you practice yoga? Isn't that something you eat with cereal or fruit?" Well, yog-AH is not a dairy product. Yoga is actually an ancient form of exercise that combines breath work and meditation to help increase your balance, increase your strength, improve your flexibility, and it can also reduce stress, lower blood pressure—there are many benefits.
Camera zooms in on Kelly's face Kelly: Now at first glance, you might think that yoga is easy because when you create a pose, then you hold that pose for a while without moving. But anyone who's practiced yoga knows that it takes muscle coordination and mental concentration in order to be a true yogini.
Camera zooms out to Kelly at center of yoga room

Kelly stands on her mat
Kelly: So, let's do some yoga.
Kelly positions her feet, hip-width apart facing forward on yoga mat

Kelly points downward to her feet
Kelly: Our first pose is called Mountain Pose. You want to stand with your feet about hip-width apart, toes pointing straight ahead.
Camera zooms in on Kelly's feet, Kelly flexes her toes on mat
Text "Mountain Pose" appears at bottom of screen

Kelly flexes her toes, raising them off mat, and places them back down; Kelly centers her weight into her feet on mat
Kelly: Press your feet down into the floor as though you are grounding deeply into the earth.
Camera scrolls up length of Kelly's body to her torso

Kelly points with her finger toward her abdomen

Camera follows Kelly's hand as it traces line up center of her torso toward her head
Kelly: And from there, imagine a string attached to your tailbone lengthening through the center of your body all the way through the crown of your head, helping to lift you up and create lightness.
Camera focuses in on Kelly's face; Kelly talks on camera

Kelly rolls her shoulders back and smiles
Kelly: Let your belly draw in and your chest be high.
Camera zooms out to Kelly standing at center of yoga room with her hands held outward from each side of her body

Kelly breaths in and out, showing pose
Kelly: Your palms may turn slightly outward. Once here, you want to inhale and exhale through your nose, breathing deeply and smoothly. You can hold this pose for 30 to 60 seconds. And this is also a good pose to do in between other poses.
Camera cuts to Kelly's face

Camera zooms out to Kelly at center of yoga room
Kelly: Our next pose is called Downward Dog Pose.
Kelly turns lengthwise on her mat and kneels down on her hands and knees, stretching her hands out on mat in front of her, shoulder-width apart, with her knees also shoulder-width apart; her legs and feet rest on mat Kelly: To do Downward Dog, you start on your hands and knees. Let your hands be forward of your shoulders, fingers pointing straight ahead, and they should be about shoulder distance apart. Your knees and your feet will be shoulder distance apart as well.
Camera cuts to Kelly's feet on mat

"Downward Dog Pose" text appears at the bottom of the screen

Kelly flexes her feet, stretching her toes to flex upward from mat; her heels are pointed in air
Kelly: Inhale and curl your toes under. Now, exhale and straighten your legs.
Camera cuts to Kelly's full body on yoga mat

Kelly lifts her knees off the mat to straighten her legs, while bending her hips upward in air making shape of triangle with her body

Her head hangs between her outstretched arms
Kelly: Push your hips upward so that you end up looking like an upside-down letter V.
Camera cuts to Kelly's outstretched hands on mat

Camera pans along Kelly's body as she holds pose

Camera zooms out to shot of whole room while Kelly continues to hold pose
Kelly: Your weight should be evenly distributed between your hands and your feet, and try to keep your legs straight and remember to breathe. Hold this pose for at least 30 seconds.
Kelly releases pose and returns to kneeling position with her hands and knees resting shoulder-width apart on mat Kelly: Exhale as you bring your knees back to the ground, and repeat the Downward Dog Pose several times.
Kelly stands up and turns toward front of mat facing camera Kelly: Our next pose is called Triangle Pose.
Camera cuts to Kelly's face  
Camera zooms out to Kelly at center of yoga room

Kelly opens her arms and spreads her legs far apart on mat in wide stance
Kelly: Spread your feet well apart, at least 3 feet distance.
Kelly positions her feet and points toward her left foot as she turns it slightly inward on mat; then she points to her right foot as she turns it outward parallel to length of her yoga mat

Kelly's right foot faces outward

"Triangle Pose" text appears at bottom of screen
Kelly: Left toes angle inward, right leg will open all the way to the right.
Kelly spreads her arms outward from each side of her body, holding them at shoulder height parallel to floor

Kelly inhales, raising her shoulders slightly,
Kelly: Reach your arms up shoulder height. And as you inhale, lengthen your whole body up toward the sky.
And then bends her torso downward toward her right leg

She places her right hand on top of her right leg and slides her hand down length of her leg while she continues to bend downward; her left arm remains lifted in air
Kelly: As you exhale, reach out to the right. Let your right hand slide all the way down, as far down your leg as it will go.
Kelly rests her right hand on her right ankle and looks upward toward her left hand, raised, outstretched above her in air

Kelly's face looks upward
Kelly: Your upper arm will point up to the sky, and look up toward your fingertips.
Kelly talks on camera and holds pose Kelly: Hold this pose for 30 seconds or so, breathing evenly.
Kelly moves out of bend, returning to upward standing position

Kelly brings her arms outstretched to each side of her body and then places her hands on her hips; her feet remain in wide stance on mat

Kelly repositions her feet on mat; she points toward her right foot and turns it inward on mat

Kelly's left foot turns outward on mat, parallel to length of mat
And to come up, reach up. Your hands can rest on your hips, and we'll turn our feet. Your right toes will angle inward, your left leg will open all the way out to the side.
Kelly extends her arms upward from each side of her body so that they are shoulder height and parallel to floor Kelly: Reach your arms up, and extend them outward.
Kelly repeats pose on left side; she bends her torso down toward her left leg

Her left hand reaches down to touch top of her left leg
Kelly: Lengthen all the way up to the sky. Draw a breath in, and as you exhale, we want to bend to the left.
Kelly moves her hand down length of her leg and rests it on her left ankle Kelly: Let your hand slide all the way down toward your ankle.
Kelly's right arm remains outstretched facing upward in air

Kelly turns her head upward toward her outstretched right hand; her legs and feet remain in wide stance

Kelly talks on camera and holds pose

Kelly's face faces upward in pose
Kelly: Your upper arm reaches up to the sky once again, and look up toward your fingertips. On this side as well, breathe smoothly and deeply.
Kelly moves out of bend, returning to upward standing position with her arms outstretched to either side of her body

Kelly repositions herself on mat and brings her arms in front of her, pressing her hands together in front of her chest briefly in Namaste prayer pose and smiles into camera
Kelly: And to come out, reach up with that upper hand. Back to standing.
Kelly talks on camera Kelly: Our next pose is actually two poses, Cat Pose and Cow Pose. They work together.
Kelly turns toward length of her mat and kneels down on her hands and knees

Kelly flattens her back with her arms and knees shoulder-width apart on mat, her legs and feet resting on mat

Kelly bends her back upward, rounding her back, while continuing to kneel on mat; her head faces downward, hanging between her arms
Kelly: Start on your hands and knees. Draw a breath in with your spine in neutral, and as you exhale, round your spine up toward the sky.
Kelly rounds her back upward

Kelly's head faces downward, resting between her arms
Kelly: Imagine a cat when it wakes up from a nap, how it stretches way upward; and your head will rest in between your upper arms.
Kelly releases pose and pushes her back toward floor, flexing her head and hips upward

Kelly lifts her head and shoulders upward into pose and shows her back arched downward
Kelly: As you inhale, take your spine in the other direction. Your belly button will come toward your mat, and your shoulders and your head will lift, forming a cup with your spine. Stretch gently.
Kelly releases pose and again rounds her back upward toward ceiling, dropping her head between her arms

"Cat and Cow Poses" text appears at bottom of screen

Kelly holds pose and then pushes her back downward toward floor and flexes her head and hips upward in cow pose
Kelly: Now, move back into Cat Pose as you exhale and as you inhale move down into Cow Pose once again.
Kelly repeats cat and cow poses, arching her back upward and letting her head hang between her arms and then pushing her back downward again, raising her head and hips upward while her back arches Kelly: You can move back and forth between these two, with your breath. Do each several times, and then bring your spine back to neutral.
Kelly releases pose and flattens her back; she sits on mat and crosses her legs under her facing forward toward camera [MUSIC IN]
Kelly talks on camera, placing her hands to rest in her lap Kelly: So there are five simple poses to get you started practicing yoga.
Kelly presses her hands together in front of her chest in Namaste pose, smiles, and bows to camera

Fade out
Kelly: Namaste.

[MUSIC OUT]
Kelly sits facing camera with her legs cross-legged Kelly: If you have more time, here are some optional poses that you can try. The first one is called Frog Pose.
Kelly places her feet flat on mat in front of her and then raises her bottom off floor in squat position as she places her hands in front of her on mat

"Frog Pose" text appears at bottom of screen

Kelly moves forward and backward in squat position, first shifting weight to her hands and then shifting weight back to her feet
Kelly: Squat down with your feet about hip-width apart. Let your hands rest on the floor until you find your balance, and try to keep your heels on the floor.
Kelly lifts her hands off mat and brings them together in Namaste pose, holding her arms on the inside of her legs

Kelly holds pose
Kelly: When you feel centered, bring your hands to your heart in Namaste position. Stay still as if you were a frog trying to not to let anyone see you.
Kelly releases pose, bringing her hands forward again on mat, and then releasing them as she sits back on floor Kelly: To come out of the pose, reach your hands forward and gently roll back until you're sitting on your hips once again.
Kelly brings her hands to floor on each side of her and then crosses her legs under her in seated position Kelly: Our next pose is actually a family of poses called the Snake Poses.
Kelly uncrosses her legs and lifts herself to kneeling position along length of her mat before lowering her body down flat on mat

Kelly rests her hands flat on mat near her shoulders with her elbows bent; she lowers her head to mat

"Baby Snake Pose" text appears at bottom of screen
Kelly: For Baby Snake Pose, lie on your stomach, place your forehead facedown, inhale and exhale here.
Kelly rolls her shoulders back and lifts her head and chest off mat

Kelly lowers her head and chest back on to mat and repeats pose a few times, once again lifting her head and chest off mat and then lowering them back to mat
Kelly: As you inhale again, lift your head and chest up off the ground. Lower back to the starting position, and repeat a few times.
"Mother Snake" text appears at bottom of screen

Kelly repositions her hands flat on mat to sides of her chest and rolls her shoulders back
Kelly: For Mother Snake Pose, begin just like in Baby Snake. Lie flat with your forehead down and your hands by your chest.
Kelly pushes up on her hands while lifting her head, chest, and torso off mat

Kelly fully extends and straightens her arms while arching her back and continuing to raise top half of her body; her head tilts upward
Kelly: But as you inhale, press your palms down to straighten your arms and lift your head and chest even higher than in Baby Snake.
Kelly holds pose and then lowers her upper body back down to mat

Kelly repeats pose and holds it
Kelly: Take a few breaths here, and then gently lower back down to the starting position. You can repeat Mother Snake a few times as well.
"Father Snake" text appears at bottom of screen

Kelly lowers her head and upper body back down to mat

Kelly rolls her shoulders back and raises her head and upper body off mat, fully extending her arms
Kelly: And the third of the family of snake poses is Father Snake. This is the most challenging snake pose of all. Begin as you would in Baby Snake; lie flat, your forehead is down, and your hands are at chest level. Press your palms down into the earth and lift your upper body as high as it will go.
Kelly bends her knees, lifting her calves and feet off mat and raising them straight up and pointing her toes

Kelly tilts her head back and looks straight up in air
Kelly: Bend your knees, and lift your feet toward the sky. Gently bring your head back toward your feet, and look up in the air.
Kelly releases her feet and calves, lowering them back on to mat and then lowers her upper body and head to mat, keeping her hands beside her chest and her elbows bent

Kelly repeats pose
Kelly: And then, straighten your legs, lower your upper body back to the ground. You can repeat this pose a few times also.
"Mouse Pose" text appears at bottom of screen

Kelly raises onto her hands and knees in kneeling position and then sits back with her legs tucked under her on mat, bringing her hands to her sides with her fingers raised on mat and sitting up straight
Kelly: Next is the Mouse Pose. Bring your knees and feet together, and sit back on your heels with your arms by your sides as if you were kneeling. Make sure your feet are flat, with your toenails pressed down toward the ground.
Kelly bends forward, lowering her torso onto her legs and resting her forehead on mat; she positions her hands behind her close to her feet

Kelly holds pose
Kelly: Slowly bend forward, and let your forehead rest on the floor. If this is uncomfortable, you can fold your arms and let your forehead rest on your forearms. Hold this resting pose for up to a minute. Now, it is a resting pose, so enjoy your break.
Kelly releases pose

Kelly sits cross-legged on mat facing camera

She presses her hands together in front of her chest in Namaste prayer pose and smiles

Fade out
Kelly: And those are the optional poses. Enjoy your yoga practice.