1 00:00:02,160 --> 00:00:10,660 Hello guys, how are you? How was your Christmas holidays? I hope you have enjoyed with your family and friends and that you have also enjoyed watching and playing with the snow. 2 00:00:11,080 --> 00:00:18,120 As you know, we can't go to school this week, so I have prepared a special physical education lesson for you. I hope you like it. 3 00:00:19,980 --> 00:00:31,640 Hola chicos, como os decía en inglés, espero que hayáis disfrutado muchísimo de las vacaciones, que también hayáis podido ver y jugar con la nieve que ha caído en esa increíble nevada que hay en Madrid. 4 00:00:31,640 --> 00:00:40,520 And as you know, we don't have school this week, so I have prepared a session so that everyone, when they have a little while, can do it at home. 5 00:00:40,520 --> 00:00:45,869 For this physical education session, we are going to do several things. 6 00:00:45,869 --> 00:00:51,789 First, very important, the warm-up to prepare the body for what comes next. 7 00:00:51,789 --> 00:00:59,590 Then we are going to do some exercises in which we are going to work on different parts of the body, we are going to dance, we are going to do a challenge. 8 00:00:59,590 --> 00:01:07,010 And finally, we are going to do some yoga exercises to be able to return to the calm and to be able to relax at the end of the session. 9 00:01:10,310 --> 00:01:16,329 And now, to start, as always, you already know that before doing any type of physical exercise, it is very, very important to prepare the body. 10 00:01:16,530 --> 00:01:23,989 And what better way to prepare it than by warming the muscles and mobilizing the joints so that they are prepared for what comes next. 11 00:01:32,049 --> 00:01:40,400 so I've got my own cone here. The first activity we're going to do is to jog on 12 00:01:40,400 --> 00:01:45,359 the spot for 15 seconds. So when you jog on the spot make sure you bring your 13 00:01:45,359 --> 00:01:50,239 knees up nice and high and use your arms to pump as well and you can jog as fast 14 00:01:50,239 --> 00:02:10,939 as you can. Here we go. Star jumps you're going to jump out nice and wide into a 15 00:02:10,939 --> 00:02:31,819 star and then back nice and straight and you can do that ten times. To warm up our 16 00:02:31,819 --> 00:02:36,800 arms and shoulders we'll get a start out nice straight arms out to the sides and 17 00:02:36,800 --> 00:02:43,759 we're going to start with small circles about the size of golf balls and then 18 00:02:43,759 --> 00:02:57,569 tennis balls basketballs bicycle wheels biggest wheels you can and stop and then 19 00:02:57,569 --> 00:03:00,830 you can do the same thing going backwards this time we can start off with 20 00:03:00,830 --> 00:03:13,490 grape sized circles over to apples oranges grapefruits coconuts pizzas big 21 00:03:13,490 --> 00:03:20,870 as you can and stop there another one is to do big arm circles one arm going 22 00:03:20,870 --> 00:03:26,150 forwards one arm going backwards see if you can work it out nice straight arms 23 00:03:26,150 --> 00:03:33,830 one arm is going forwards one is going backwards and then you can switch go the 24 00:03:33,830 --> 00:03:47,240 other way you can also do arm scissors again arms out nice and wide and this 25 00:03:47,240 --> 00:04:07,240 time we're going to do scissors with our arms crossing your body jump lunges for 26 00:04:07,240 --> 00:04:10,439 this we're going to be warming up our quadriceps that's these muscles at the 27 00:04:10,439 --> 00:04:16,199 front of our legs and our hamstrings at the back of our legs so you're going to 28 00:04:16,199 --> 00:04:20,040 start with one leg forward one leg behind nice and bent and we're going to 29 00:04:20,040 --> 00:04:38,639 jump to lunge and switch feet we're going to do ten of those here we go for 30 00:04:38,639 --> 00:04:43,019 calf raises we're going to be going up on our tip toes stretching the back of 31 00:04:43,019 --> 00:04:50,160 our legs here on our calves so as high as you can you're going to do ten of 32 00:04:50,160 --> 00:05:00,920 those going on to your tip toes nice and carefully once you've done that you can 33 00:05:00,920 --> 00:05:06,860 practice doing just one leg at a time it's a lot harder going onto your tip 34 00:05:06,860 --> 00:05:28,000 toes you can use your arms to balance you can do five on each leg to warm up 35 00:05:28,000 --> 00:05:31,959 your ankles you can put out one leg in front put your arms out to help we 36 00:05:31,959 --> 00:05:37,160 balance and you're going to do big circles round to the right and then 37 00:05:37,160 --> 00:05:56,680 round to the left as big as you can and then you get a switch feet step and 38 00:05:56,680 --> 00:06:01,879 swing you're going to step and swing your leg out all the way in front and you're going to touch 39 00:06:01,879 --> 00:06:11,550 your opposite foot to your opposite hand so step swing and touch and then switch legs swing your 40 00:06:11,550 --> 00:06:30,759 leg back first and then all the way out in front of you keeping your balance toe touches this one 41 00:06:30,759 --> 00:06:35,339 you're going to stand nice and wide apart with straight legs you're going to put your arms out 42 00:06:35,339 --> 00:06:41,160 nice and straight and you're going to touch your opposite hand to your opposite toe here we go 43 00:06:41,160 --> 00:07:03,120 and then you get a switch opening and closing the gates for this one you're going to step and 44 00:07:03,120 --> 00:07:08,079 you're going to bring your knee up all the way around and then your other leg you're just warming 45 00:07:08,079 --> 00:07:15,300 up the inside of your legs doing big circles with your knees so that's going in and now you can go 46 00:07:15,300 --> 00:07:33,319 out so up out and up and out knee hops for this one you're going to step touch your knee to your 47 00:07:33,319 --> 00:07:38,680 opposite elbow and then hop and then switch to do the same with the other side here we go 48 00:07:38,680 --> 00:07:57,180 y después de haber calentado las partes del cuerpo que mejor que recordar cuáles son esas 49 00:07:57,180 --> 00:08:01,879 partes del cuerpo y los nombres en inglés así que os voy a poner una canción con mucho ritmo 50 00:08:01,879 --> 00:08:05,480 para que baileis y para que la cantéis junto con el vídeo. 51 00:08:36,580 --> 00:08:39,799 Shoulders, knees and toes, knees and toes 52 00:08:39,799 --> 00:08:41,879 March, march, march 53 00:08:41,879 --> 00:08:44,059 Let's all march 54 00:08:44,059 --> 00:08:46,240 March, march, march 55 00:08:46,240 --> 00:08:48,500 Get your body charged 56 00:08:48,500 --> 00:09:01,580 Head, shoulders, knees and toes, knees and toes 57 00:09:01,820 --> 00:09:05,860 Head, shoulders, knees and toes, knees and toes 58 00:09:05,860 --> 00:09:10,279 And eyes and ears and mouth and nose 59 00:09:10,279 --> 00:09:14,899 Head, shoulders, knees and toes, knees and toes 60 00:09:14,899 --> 00:09:18,820 Jump, jump, jump, let's all jump 61 00:09:18,820 --> 00:09:23,259 Jump, jump, jump, make your muscle pump 62 00:09:23,259 --> 00:09:36,450 Punch, punch, punch, let's all punch 63 00:09:36,450 --> 00:09:40,870 Punch, punch, punch, have a hearty munch 64 00:09:40,870 --> 00:09:45,149 Head, shoulders, knees and toes, knees and toes 65 00:09:45,149 --> 00:09:49,590 Head, shoulders, knees and toes, knees and toes 66 00:09:49,590 --> 00:09:53,929 And eyes and ears and mouth and nose 67 00:09:53,929 --> 00:09:58,350 Head, shoulders, knees and toes, knees and toes 68 00:09:58,350 --> 00:10:04,279 Now, it's time for the working out. 69 00:10:04,779 --> 00:10:07,600 What we have to do now is work different parts of the body. 70 00:10:07,600 --> 00:10:11,919 Así que atentos a los vídeos y atentos a cómo se realizan los ejercicios. 71 00:10:37,600 --> 00:10:51,840 Twelve. Up next, high step march. In five, four, three, two, one, go. One, two, three, 72 00:10:51,840 --> 00:11:13,379 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 73 00:11:14,480 --> 00:11:15,539 Rest time. 74 00:11:16,720 --> 00:11:32,620 Up next, back turns. 75 00:11:32,620 --> 00:11:38,399 In 5, 4, 3, 2, 1, go! 76 00:11:39,399 --> 00:12:02,600 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 77 00:12:02,620 --> 00:12:18,799 12, 13, 14, 15, 16, 17, 18, 19, 20. 78 00:12:19,820 --> 00:12:27,539 Up next, side deep squats in 5, 4, 3, 2, 1. 79 00:12:27,539 --> 00:12:56,639 Go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 80 00:12:57,539 --> 00:12:58,779 Rest time! 81 00:13:13,669 --> 00:13:19,649 Congratulations! You've passed the three-minute mark! Keep working out! Let's see how far you can go! 82 00:13:23,669 --> 00:13:31,649 Up next, jumping jacks! In 5, 4, 3, 2, 1, go! 83 00:13:31,649 --> 00:13:54,750 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 84 00:13:54,750 --> 00:14:06,049 21, 22, 23, 24, 25, 26, 27, 28, 29, 30. 85 00:14:07,090 --> 00:14:08,269 Rest time. 86 00:14:09,389 --> 00:14:35,370 Reach and squat in 5, 4, 3, 2, 1. 87 00:14:35,610 --> 00:14:36,210 Go. 88 00:14:36,210 --> 00:15:04,070 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. 89 00:15:04,070 --> 00:15:06,129 Rest time 90 00:15:06,129 --> 00:15:37,970 3, 2, 1 91 00:15:37,970 --> 00:15:38,809 Go! 92 00:15:40,269 --> 00:16:01,590 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21 93 00:16:01,590 --> 00:16:37,580 22. Rest time. Up next, the windmill. In 5, 4, 3, 2, 1. Go! 94 00:16:37,580 --> 00:17:05,779 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 95 00:17:05,779 --> 00:17:08,079 14 96 00:17:08,079 --> 00:17:10,359 15 97 00:17:10,359 --> 00:17:12,259 16 98 00:17:12,259 --> 00:17:14,339 Rest time! 99 00:17:39,529 --> 00:17:41,589 Up next, arm circles! 100 00:17:41,589 --> 00:17:47,470 In 5, 4, 3, 2, 1, go! 101 00:17:49,190 --> 00:17:59,289 1, 2, 3, 4, 5, 6, 7, 8 102 00:17:59,289 --> 00:18:15,690 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 103 00:18:16,769 --> 00:18:17,869 Rest time. 104 00:18:42,589 --> 00:18:49,730 Up next, punches in 5, 4, 3, 2, 1. 105 00:18:49,730 --> 00:18:50,569 Go! 106 00:18:50,569 --> 00:19:18,190 2, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 107 00:19:18,190 --> 00:19:20,390 Rest time 108 00:19:20,390 --> 00:19:47,619 Up next, mountain climber 109 00:19:47,619 --> 00:19:53,319 In 5, 4, 3, 2, 1, go! 110 00:19:53,319 --> 00:20:12,079 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13 111 00:20:12,079 --> 00:20:13,740 Fourteen 112 00:20:13,740 --> 00:20:15,660 Rest time 113 00:20:15,660 --> 00:20:42,579 Up next, donkey kicks 114 00:20:42,579 --> 00:20:47,400 In five, four, three, two, one 115 00:20:47,400 --> 00:20:48,279 Go! 116 00:20:48,279 --> 00:20:50,339 One 117 00:20:50,339 --> 00:20:52,619 Two 118 00:20:52,619 --> 00:20:55,039 Three 119 00:20:55,039 --> 00:20:57,440 Four 120 00:20:57,440 --> 00:20:59,920 Five 121 00:20:59,920 --> 00:21:02,220 Six 122 00:21:02,220 --> 00:21:04,660 Seven 123 00:21:04,660 --> 00:21:24,259 eight, nine, ten, eleven, twelve, up next, donkey kicks, in five, four, three, two, one, 124 00:21:24,259 --> 00:21:53,259 Go! 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 125 00:21:54,259 --> 00:21:59,000 Congratulations! You've successfully completed this workout. 126 00:22:41,380 --> 00:22:50,279 Look for the bare necessities, the simple bare necessities 127 00:22:50,279 --> 00:22:53,559 Forget about your worries and your strife 128 00:22:53,559 --> 00:22:59,339 I mean the bare necessities or Mother Nature's recipes 129 00:22:59,339 --> 00:23:02,619 That bring the bare necessities of life 130 00:23:02,619 --> 00:23:07,559 Wherever I wandered, wherever I roamed 131 00:23:07,559 --> 00:23:12,059 I couldn't be found off my big home 132 00:23:12,059 --> 00:23:15,460 The bees are buzzing in the tree 133 00:23:15,460 --> 00:23:17,859 To make some honey just for me 134 00:23:17,859 --> 00:23:20,759 When you look under the rocks and plants 135 00:23:20,759 --> 00:23:23,000 And take a glance at the fancy ants 136 00:23:23,000 --> 00:23:24,940 Then maybe you could buy a few 137 00:23:24,940 --> 00:23:36,579 The bare necessities of life 138 00:23:36,579 --> 00:23:46,019 will come to you they'll come to you look for the bare necessities the simple bare necessities 139 00:23:46,019 --> 00:23:55,180 forget about your worries and your strife i mean the bare necessities that's why a bear can rest 140 00:23:55,180 --> 00:24:03,420 at ease with just the bare necessities of life now when you pick a pawpaw or a prickly pear 141 00:24:03,420 --> 00:24:06,039 And you prick a raw paw 142 00:24:06,039 --> 00:24:08,160 Well, next time, beware 143 00:24:08,160 --> 00:24:11,380 Don't pick the prickly pear by the paw 144 00:24:11,380 --> 00:24:13,680 When you pick a pear, try to use the claw 145 00:24:13,680 --> 00:24:16,579 But you don't need to use the claw 146 00:24:16,579 --> 00:24:19,119 When you pick a pear of the big pawpaw 147 00:24:19,119 --> 00:24:21,019 Have I given you a clue? 148 00:24:21,019 --> 00:24:33,579 The bare necessities of life will come to you 149 00:24:33,579 --> 00:24:36,359 They'll come to you 150 00:24:36,359 --> 00:24:39,920 Look for the bare necessities 151 00:24:39,920 --> 00:24:42,099 The simple bare necessities 152 00:24:42,099 --> 00:24:45,220 Forget about your worries and your strife 153 00:24:45,220 --> 00:24:49,039 I mean the bare necessities 154 00:24:49,039 --> 00:24:54,559 That's why a bear can rest at ease, with just the bare necessities of life. 155 00:24:55,200 --> 00:24:59,220 Yeah, with just the bare necessities of life. 156 00:24:59,460 --> 00:25:00,279 Yeah, man! 157 00:25:00,940 --> 00:25:18,069 I like to move it, move it. I like to move it, move it. 158 00:25:18,269 --> 00:25:18,849 Move it! 159 00:25:19,049 --> 00:25:25,880 I like to move it, move it. 160 00:25:26,240 --> 00:25:28,119 Woman, you're nice, sweet, fantastic. 161 00:25:28,599 --> 00:25:30,019 Picture from the ocean, that's a big Titanic. 162 00:25:30,140 --> 00:25:31,859 Woman, you're nice, sweet, high energy. 163 00:25:32,220 --> 00:25:33,920 Picture from the ocean, that's a big Titanic. 164 00:25:34,019 --> 00:25:34,400 Move it! 165 00:25:34,400 --> 00:25:53,569 Woman, you're physically fit, physically fit, physically, physically, physically fit 166 00:25:53,569 --> 00:25:55,430 Woman, you're nice, sweet, fantastic 167 00:25:55,430 --> 00:25:57,309 Bitch, you're from the ocean, that's a big Titanic 168 00:25:57,309 --> 00:25:59,190 Woman, you're nice and sweet, high energy 169 00:25:59,190 --> 00:26:01,230 Bitch, you're from the ocean, that's a big Titanic 170 00:26:01,230 --> 00:26:03,250 Woman, you're nice, sweet, fantastic 171 00:26:03,250 --> 00:26:05,150 Bitch, you're from the ocean, that's a big Titanic 172 00:26:05,150 --> 00:26:07,509 I like to move it, move it 173 00:26:07,509 --> 00:26:09,490 I like to move it, move it 174 00:26:09,490 --> 00:26:11,450 I like to move it, move it 175 00:26:11,450 --> 00:26:13,529 You like to move it 176 00:26:13,529 --> 00:26:15,309 I like to move it, move it 177 00:26:15,309 --> 00:26:17,289 I like to move it, move it 178 00:26:17,289 --> 00:26:19,289 I like to move, move 179 00:26:19,289 --> 00:26:20,289 You're like the 180 00:26:20,289 --> 00:26:21,289 SCOOTER! 181 00:26:44,009 --> 00:26:45,009 It's-a me! 182 00:26:45,009 --> 00:26:46,009 Mario! 183 00:28:02,690 --> 00:28:03,690 Here we go! 184 00:29:58,960 --> 00:29:59,960 Yahoo! 185 00:30:18,210 --> 00:30:19,210 Sunshine, she's here 186 00:30:19,210 --> 00:30:21,210 You can take a break 187 00:30:21,210 --> 00:30:27,400 Come to go to space 188 00:30:27,400 --> 00:31:02,549 Talkin' this and that 189 00:31:02,549 --> 00:31:14,519 I'll be just fine 190 00:31:14,519 --> 00:31:19,630 No offense to you 191 00:31:19,630 --> 00:31:21,630 Don't waste your time 192 00:31:21,630 --> 00:31:22,630 Here's why 193 00:31:22,630 --> 00:31:23,630 Because 194 00:31:23,630 --> 00:32:01,670 If you feel like a room, bring me down 195 00:32:01,670 --> 00:32:12,279 And I said, because I'm happy 196 00:32:12,279 --> 00:32:16,740 Clap along if you feel like a room without a roof 197 00:32:16,740 --> 00:32:22,720 Because if you feel like happiness is the truth 198 00:32:22,720 --> 00:32:24,259 Because I'm happy 199 00:32:24,259 --> 00:32:28,680 Clap along if you know what happiness is to you 200 00:32:28,680 --> 00:32:30,259 Because I'm happy 201 00:32:30,259 --> 00:32:32,900 Clap along if you feel like 202 00:32:32,900 --> 00:32:39,819 If you feel like a room without 203 00:32:39,819 --> 00:32:44,880 If you feel like 204 00:32:44,880 --> 00:33:05,079 Oh, if you know what happiness is, you feel like a... 205 00:33:05,079 --> 00:33:09,079 We're almost at the end of the lesson and I wanted to propose a challenge to you. 206 00:33:09,079 --> 00:33:12,079 In the video, I'll show you and explain how to do it. 207 00:33:12,079 --> 00:33:17,079 What doesn't come out first doesn't matter. I can assure you that I've also needed several attempts. 208 00:33:17,079 --> 00:33:20,079 So keep trying, I'm sure you'll get it. 209 00:33:20,079 --> 00:33:37,019 Hi guys, today I have a challenge for you and you need a shoe that you don't have on and another one on your foot. 210 00:33:37,019 --> 00:33:42,019 We have to try to turn around and go back to the same position without dropping the shoe. 211 00:33:42,019 --> 00:33:54,609 Let's see. 212 00:33:54,609 --> 00:33:56,609 Challenge accomplished! 213 00:33:56,609 --> 00:34:03,289 Mission accomplished! I'm sure you did it. 214 00:34:03,289 --> 00:34:09,289 And finally, after all this movement, it's time to relax a little and stretch the muscles. 215 00:34:10,289 --> 00:34:17,420 Hello friends! Do you know who I am? 216 00:34:17,420 --> 00:34:19,420 I am the Sun! 217 00:34:19,420 --> 00:34:24,420 And today I come to greet you and that you greet me to transmit all my energy to you. 218 00:34:24,420 --> 00:34:25,320 ¿Sabéis cómo hacerlo? 219 00:34:29,719 --> 00:34:32,019 Bueno, no es a eso a lo que me refería. 220 00:34:33,059 --> 00:34:34,420 Me refiero a algo más original. 221 00:34:35,820 --> 00:34:37,579 Os hablo de... 222 00:34:37,579 --> 00:34:39,139 ¡El saludo al sol! 223 00:34:40,500 --> 00:34:41,500 ¿Os enseño? 224 00:34:44,570 --> 00:34:45,130 ¡Genial! 225 00:34:45,610 --> 00:34:47,030 Vamos con la primera postura. 226 00:34:47,849 --> 00:34:51,010 Ponte de pie, con la espalda recta y los pies pegados. 227 00:34:51,710 --> 00:34:55,190 Ahora, junta las palmas de las manos a la altura del corazón. 228 00:34:55,590 --> 00:34:56,409 Respira hondo. 229 00:34:56,409 --> 00:35:01,110 Y cuando expulses todo el aire, inspira mientras subes los brazos. 230 00:35:01,369 --> 00:35:05,710 Cuando llegues arriba del todo, arquea la espalda y di bien alto. 231 00:35:06,369 --> 00:35:07,070 ¡Hola, Sol! 232 00:35:07,750 --> 00:35:08,449 ¡Hola, amigos! 233 00:35:11,159 --> 00:35:13,239 Ahora vamos a saludar a la Tierra. 234 00:35:14,099 --> 00:35:18,659 Expulsa el aire mientras te doblas hacia adelante y toca el suelo con las palmas. 235 00:35:18,860 --> 00:35:19,559 Y di bien alto. 236 00:35:20,159 --> 00:35:20,800 ¡Hola, Tierra! 237 00:35:24,920 --> 00:35:25,920 ¡Hola, chicos! 238 00:35:28,860 --> 00:35:29,460 ¡Perfecto! 239 00:35:29,460 --> 00:35:30,880 Seguimos con el saludo. 240 00:35:30,920 --> 00:35:34,760 Coge aire y sin separar las manos del suelo 241 00:35:34,760 --> 00:35:37,059 Lleva el pie derecho hacia atrás 242 00:35:37,059 --> 00:35:40,039 Apoyando rodilla y empeine en el suelo 243 00:35:40,039 --> 00:35:46,170 Y ahora, empujando con tus manos en el suelo 244 00:35:46,170 --> 00:35:48,590 Lleva el pie izquierdo hacia atrás 245 00:35:48,590 --> 00:35:50,829 Y levanta la cadera todo lo que puedas 246 00:35:50,829 --> 00:35:52,869 Quedando en la postura del perro 247 00:35:52,869 --> 00:35:55,369 ¡Mirad quién ha venido! ¡El perro Yogi! 248 00:35:55,769 --> 00:35:59,170 Está aquí para enseñarnos su postura mientras hacemos el saludo al sol 249 00:35:59,170 --> 00:36:00,170 ¡Hola Yogi! 250 00:36:00,170 --> 00:36:07,489 now lower your whole body and lie down face down without separating your palms from the ground 251 00:36:07,489 --> 00:36:14,570 we will do the cobra posture we will need the help of the cobra namaste cobra namaste you help us 252 00:36:14,570 --> 00:36:21,489 feel your breath and taking air press with your hands on the floor raise your head and 253 00:36:21,489 --> 00:36:26,730 chest and at the same time release the air through your mouth between your teeth imitating the sound of the cobra 254 00:36:26,730 --> 00:36:36,070 Ahora volvemos a la postura del perro. Recuerda subir la cadera todo lo que puedas. 255 00:36:38,739 --> 00:36:43,099 Da un gran paso y baja la cadera con la pierna izquierda hacia adelante mientras inspiras. 256 00:36:43,519 --> 00:36:43,920 ¡Muy bien! 257 00:36:45,940 --> 00:36:49,719 Ahora, sin separar las manos del suelo, da otro paso hacia adelante. 258 00:36:50,239 --> 00:36:52,420 Y vuelve a la postura para despedirnos de la tierra. 259 00:36:52,820 --> 00:36:53,440 ¡Adiós tierra! 260 00:36:53,699 --> 00:36:55,460 ¡Adiós chicos! ¡Nos vemos pronto! 261 00:36:57,860 --> 00:36:59,940 Y ahora te toca despedirte de mí. 262 00:37:00,440 --> 00:37:03,880 As you inhale, raise your arms very slowly. 263 00:37:03,880 --> 00:37:11,079 Stretch your legs, back and arms well and say goodbye to me. 264 00:37:11,079 --> 00:37:17,880 All you have to do is return to the initial position as you exhale. 265 00:37:17,880 --> 00:37:21,360 It would be great if you would greet me again every morning! 266 00:37:21,360 --> 00:37:28,159 See you soon, colleagues! 267 00:37:28,159 --> 00:37:30,800 It seems that these children have gotten lost in the forest. 268 00:37:30,800 --> 00:37:32,719 Let's ask them what's going on. 269 00:37:32,719 --> 00:37:35,920 Hi guys! Have you lost yourselves? 270 00:37:35,920 --> 00:37:38,039 Se os ve muy asustados. ¿Necesitáis ayuda? 271 00:37:39,460 --> 00:37:41,559 ¡Oh! Mira a quien se ve allá a lo lejos. 272 00:37:41,840 --> 00:37:43,320 ¡Es nuestro amigo, el gato Zen! 273 00:37:43,539 --> 00:37:45,019 Quizás él os ayude a calmaros. 274 00:37:48,940 --> 00:37:52,000 Hola, amigos. ¿Qué pasa? ¿Os habéis perdido? 275 00:37:52,639 --> 00:37:55,940 Yo, para sentirme mejor, hago la siguiente postura. 276 00:37:56,219 --> 00:37:57,059 ¿Me acompañáis? 277 00:37:57,719 --> 00:38:00,420 Ponte con las manos y las rodillas en el suelo. 278 00:38:00,960 --> 00:38:03,099 Respira profundamente por la nariz 279 00:38:03,099 --> 00:38:08,500 y cuando sueltes el aire, redondea la espalda, llevando la barbilla al pecho. 280 00:38:09,139 --> 00:38:12,079 Al mismo tiempo, presiona con las manos en el suelo. 281 00:38:12,639 --> 00:38:15,599 Descansa y repite de nuevo al menos cinco veces. 282 00:38:16,500 --> 00:38:21,639 ¡Qué suerte habernos encontrado al gato Zen! ¡Os encontráis mejor! 283 00:38:22,300 --> 00:38:24,980 ¡A lo lejos veo al perro Yogi! ¡A ver si nos ayuda! 284 00:38:30,559 --> 00:38:35,159 ¡Guau! ¡Veo que estáis perdidos! ¡Pero no os preocupéis! ¡Estáis cerca de casa! 285 00:38:35,519 --> 00:38:38,659 ¡Os voy a enseñar mi postura y veréis cómo os vais a sentir mejor! 286 00:38:41,519 --> 00:38:44,300 We are going to put ourselves on the ground with our hands and knees. 287 00:38:44,860 --> 00:38:48,340 And now, breathe deeply through the nose and when you let go of the air, 288 00:38:48,760 --> 00:38:53,840 you are going to stretch your legs at the same time as your arms and pushing with your hands firmly on the ground. 289 00:38:54,639 --> 00:38:56,699 Relax your head and look at your feet. 290 00:38:57,440 --> 00:39:00,059 Put your knees on the ground again and rest. 291 00:39:00,539 --> 00:39:01,980 You can repeat several times. 292 00:39:04,639 --> 00:39:05,480 Much better, right? 293 00:39:05,800 --> 00:39:09,420 You are not going to believe it, but under those rocks I see the cobra Namaste. 294 00:39:09,860 --> 00:39:11,300 Don't be scared, it's an old friend. 295 00:39:13,860 --> 00:39:18,900 Soy la cobra namasté. Haced mi postura para ser tan flexibles como yo. 296 00:39:19,139 --> 00:39:24,199 Mi postura es muy sencilla. Tumbaos sobre la tripa con la frente en el suelo. 297 00:39:24,679 --> 00:39:29,599 Poned las manos a los lados de los hombros. Siente tu respiración y tomando aire, 298 00:39:29,940 --> 00:39:33,699 presiona con las manos en el suelo y levanta la cabeza y el pecho a la vez. 299 00:39:34,500 --> 00:39:38,400 Suelta el aire por la boca entre los dientes, escuchando el sonido de la cobra. 300 00:39:38,400 --> 00:40:08,380 Shh, shh, shh. 301 00:40:08,400 --> 00:40:14,639 cross, breathe deeply and when you release the air, press gently with the 302 00:40:14,639 --> 00:40:20,699 index fingers on the ears, covering the ears, close your eyes and at the same time 303 00:40:20,699 --> 00:40:24,059 emit the sound 304 00:40:29,159 --> 00:40:35,260 until you throw all the air, keep your eyes closed, take air again and 305 00:40:35,260 --> 00:40:41,920 repeat it at least five times you will see what a more pleasant feeling when you finish I will fly 306 00:40:41,920 --> 00:40:50,710 high to see where your house is over there you are very close with the help of our 307 00:40:50,710 --> 00:40:55,449 friends the animals and their postures we have learned that there are different ways to relax 308 00:40:55,449 --> 00:41:01,170 when we notice that our body is in tension being calm and relaxed we see everything 309 00:41:01,170 --> 00:41:05,730 with more clarity, we are able to do things better and solve the difficulties. 310 00:41:10,420 --> 00:41:16,559 Great guys, you have done a great job, I hope you had a good time and thank you very much for 311 00:41:16,559 --> 00:41:22,960 watching this session and for spending a while doing sports and doing physical activity. So 312 00:41:22,960 --> 00:41:27,940 nothing, I hope to see you very soon for the school, have a very good weekend and see you, 313 00:41:28,059 --> 00:41:29,780 we hope that on Monday. See you later guys!