Stretching Instructions in the Navajo Language

By Terry Teller, with Lehi & LeaAnn Curley

Taken from the English and Navajo subtitles on the video

WORD BY WORD ANALYSIS

Díí naalkidígíí éí hait’áo ná’ázdílts’ood łeh t’áá Dinék’ehjį́ baa hane’ doo.

The purpose of this video is to have you hear the instructions for stretching in Navajo.

• Díí – this
• naalkidígíí – video / recording
  (naalkid = video / recorded media + -ígíí the one that is)
• éí – topic marker (as for)
• hait’áo – purpose, reason
• ná’ázdílts’ood – stretching
• łeh – just / only
• t’áá Dinék’ehjį́ – in Navajo / the Navajo way
• baa – about / for
• hane’ – speech, information, story
• doo – sentence-final particle indicating future

’Áko ’éí Just Move It baa ńda’diildee’goó t’áá ’íídą́ą́’ nił bééhózin doo.

When you become familiar with the sounds, then you can comfortably follow along with stretching instructions at Just Move It.

• ’Áko – then / so
• ’éí – topic marker
• Just Move It – program name
• baa – about / concerning
• ńda’diildee’goó – you follow along, with -dee’ perfective of “move the plural objects”, “move through the air”
• t’áá ’íídą́ą́’– already, once (something is done)
• nił bééhózin – you know it / are familiar with it
• doo – future closing particle

Shitsilí Lehi ’éí kwe’é naalkidgo nihił ’ííshjáni ’íílééh doo.

My cousin Lehi is going to demonstrate these stretching exercises.

• Shitsilí – my younger cousin
• Lehi – proper name
• ’éí – topic marker
• kwe’é – here
• naalkidgo – on video / while being recorded
• nihił – with us
• ’ííshjáni – show, demonstration
• ’íílééh – he makes, he does
• doo – sentence closure

Dah ndilniih, Lehi.

Wave to the camera, Lehi.

• dah – up / outward
• ndilniih – wave your hand
• Lehi – direct address

’Áłtsé nikee’ bee hahodoolzhish.
We’ll start with the feet by doing toe raises.

• ’Áłtsé –first / to begin
• nikee’ – feet
• bee – with / using
• hahodoolzhish – the (2) feet will raise on site

Nikédiníbini bee néidzį́įhoo nikétal dei’ ánéeinil’į́į́h.
Use your toes to lift your heels up.

• nikédiníbini – your toes
• bee – with / using
• néidzį́įhoo – you drag them
• nikétal – your heels
• dei’ ánéeinil’į́į́h – you (1) lift them up

Áádóó díí ánít’óó nijaad bidoh doo dah didook’aał da.
And by doing this, your legs won’t cramp up.

• áádóó – and then / also
• díí – this
• ánít’óó – this action / doing this
• nijaad – leg / lower leg
• bidoh – its muscle / muscle area
• doo … da – negation (will not)
• dah didook’aał – it will cramp up / tighten suddenly (singular / dual)

Dóó nidoh yidiséí.
And it will build up your leg muscles.

• dóó = and / so
• nidoh = your muscles
• yidiséí = will build

Neeznáago ’ádadii’níił.
Let’s do ten of these.

• neeznáá = ten
• -go = adverbial marker for numbering
• ’ádadii’níił = we +3 will be doing

T’áá Dinék’ehjí da’ííníilta’go.
Let’s count in Navajo.

• T’áá Dinék’ehjí = in Navajo
• da’ííniilta’ = we 3+ count
• -go = while / as / in the manner of

(Counts) Tʼááłáʼí (1) Naaki (2) Tááʼ (3) Dį́į́ʼ (4) Ashdlaʼ (5) Hastą́ą́ (6) Tsostsʼid (7) Tseebíí (8) Náhástʼéí (9) Neeznáá (10)

’Áádóó kóne’ígíí díí at’áo sínizóǫ…
Next, this is how it will go…

• ’áádóó kóne’ígíí = and then / next
• díí = this
• at’áo = how it is done / manner
• sínizóǫ = you will stand (?) with góó = starting

kwe’é dah dinílniihgo…
Standing here…

• kwe’é = here
• dah = up
• dinílniihgo = while squeezing

…nijaad bidoh kwe’éyígíí nich’ozh wolyeii nanilts’ǫ́ǫ́d doo.
Stretch your calf muscle, the leg muscle right here.

• nijaad = leg
• bidoh = its muscle
• kwe’éyígíí = the one here
• nich’ozh = your calf
• wolyeii = it is called
• nanilts’ǫ́ǫ́d = you (1) stretch, optative (=command) stem ts’ǫ́ǫ́d
• doo =future

Nikee’ t’áá ni’ bee diníl’eezgo t’áá hazhó’ógo ndiiłts’oł.
With your feet on the ground, carefully stretch.

• nikee’ = feet
• t’áá ni’ = on the ground
• bee = with
• diníl’eego = pushing the feet
• t’áá hazhó’ógo = carefully / properly / gently
• ndiiłts’oł = we (2) will stretch, future stem ts’oł

Kwe’égi jíłdongo t’áadoo dah nanits’oodí.
Hold it here, don’t bounce.

• kwe’égi = right here
• jíłdongo = hold it
• t’áadoo = don’t
• dah nanits’oodí = you (1) in a stretching position, bounce

T’áá ’áhóńt’áo tsxį́į́łgo yiłkilígíí naadiin dóó tádiin dah halzhinjį’.
Hold this position for 20 to 30 seconds.

• t’áá ’áhóńt’áo = just like this
• tsxį́į́łgo = a little bit
• yiłkilígíí = that position
• naadiin = twenty
• dóó = and
• tádiin = thirty
• dah halzhinjį’ = seconds

’Áádóó łahjį́ nááná nináádiiłts’oł.
Now stretch the other side.

• ’áádóó = and then
• łahjį́ = the other side
• nááná = again / now
• nináádiiłts’oł = stretch again, future base ts’oł

T’áadoo yéego neezgaií, nizhonígo ndiiłts’oł.
You don’t want pain, just a good stretch.

• t’áadoo = don’t
• yéego = good, strongly
• neezgaií = pain
• nizhonígo = nicely / comfortably
• ndiłts’oł = you stretch, future base ts’oł

’Áádóó kóne’ígíí nijaad bidoh kwe’égíí nitsoosk’id wolyeii nanilts’ood doo.
Next, stretch the leg muscle here called the quadriceps.

• ’Áádóó kóne’ígíí = next
• nijaad bidoh = leg muscle
• kwe’égíí = the one here
• nitsoosk’id = quadriceps
• wolyeii = it is called
• nanilts’ood = you (1) stretch

Nijaad dei ’ánílééhgo niketsiin yiłtsóód.
Lift your leg and grab your ankle.

• nijaad = leg
• dei = up
• ’ánílééhgo = when you (1) make it
• niketsiin = ankle
• yiłtsóód = you stretch it

Nikédiníbini’ éí dooda.
Not your toes.

• nikédiníbini’ = toes
• éí = that
• dooda = not

T’áá k’éhézdongo sínízį́į́go nííshgháán k’ézdongo niwos t’áá’ kwiinísingo.
Stretch with your back straight and shoulders back.

• t’áá k’éhézdongo = in a straight position
• sínízį́į́go = you (1) stand
• nííshgháán = your back
• niwos = shoulders
• kwiinísingo = as many as you want

Ch’ééh ’áníł’į́į́go nitah doo hóldzilgoó ła’da biwos yidiiłts’oł.
Raise your hand and stretch while keeping balance.

• ch’ééh = hand
• ’áníł’į́į́go = while lifting
• nitah = balance
• doo hóldzilgoó = without losing
• ła’da = one
• biwos = shoulder
• yidiiłts’oł = we (2) will stretch

’Éí doodago biwosgo dah dinííilnih.
If you have trouble balancing, hold onto your partner.

• ’éí doodago = if not / if you can’t
• biwosgo = by the shoulder / support
• dah dinííilnih = you (1) will hold on

T’áá ’áhót’áo yínítą’go tsxį́įłgo yiłkiłígíí naadiin dóó tádin dah halzhinjį’ nááná.

Hold that position for 20 to 30 seconds.

• t’áá = just, exactly
• ’áhót’áo = the same way
• yínítą’ = you (1) will hold (like a slender stiff object)
• -go = while / when
• tsxį́įł = for a moment
• yiłkiłígíí = in a way that it’s is moving it along in small increments
• naadiin = twenty
• dóó = and
• tádin = thirty
• dah halzhinjį’ = seconds (time units going by)
• nááná = again / now

K’ad bidinínáajigo naaná nináádííłts’oł.

Now stretch the other side.

• k’ad = now
• bidinínáaji = the opposite side
• -go = adverbial for side
• naaná = again
• nináádííłts’oł = you (1) stretch again

Náá’ákóne’ ’éí nidoh nihamstring wolyéii naniłts’ood do.

Next, stretch your hamstrings.

• náá’ákóne’ = next again
• ’éí = as for that
• nidoh = your muscle
• hamstring wolyéii = called “hamstrings”
• naniłts’ood = you (1) stretch
• doo = future

’Ałhąąh díníł’eezgo ’éí doodago nikee’ ’éí niwos bíighahgo ’ał’ąą diníł’eezgo…

With your feet close together or a shoulder width apart…

• ’ałhąąh = side by side
• díníł’eez = you (1) will place the foot
• -go = by doing so
• ’éí doodago = either
• nikee’ = your feet
• ’éí = or
• niwos bíighah = shoulder width
• go = adverbial for position
• ’ał’ąą = separate
• díníł’eez = you (1) will place the foot

nigod ’éí ’ałts’íísígo ’ałhą́ą́h niilá nííshgháán ’éí k’éhézdongo ’áádóó yaa ’adíínííł.

With your knees slightly bent, bend forward.

• nigod = your knees
• ’ałts’íísígo = slightly
• ’ałhą́ą́h =side by side
• niilá = we (2) move the slender flexible object (legs), bend the legs
• nííshgháán = your back
• k’éhézdongo = straight
• ’áádóó = then
• yaa ’adíínííł = bend forward, you (2) will make a movement down

T’áádoo níísgháán dah yiishyįįzhí.

Don’t arch your back.

• t’áádoo = don’t
• níísgháán = your back
• dah = upward
• yiishyįįzhí = arch it (?)

Nik’ai bee ya ’adííníiłgo nikédiníbiné bee didíílchił.

Bend at your hip and try to touch your toes.

• nik’ai = your hip
• bee = with
• yaa ’adííníił = bend forward
• -go = while
• nikédiníbiné = your toes
• bee didíílchił = you (1) will try to touch, may be connected to didííldził “make an effort”

Kwe’égi nigod bine’dę́ę’go díłts’ood.

Stretch the muscles behind your legs.

• kwe’égi = here
• nigod = legs
• bine’dę́ę’ = behind them
• -go = adverbial for place
• díłts’ood = you (1) stretch

Nííshgháán ndííłts’ołgo ’éí dooda.

Make sure you feel the stretch behind the knees, not your back.

• nííshgháán = your back
• ndííłts’oł = you (1) will stretc
• -go = when
• ’éí dooda = not that

T’áadoo dah nanits’oodí ’ałdó’.

Also, don’t bounce.

• t’áadoo = don’t
• dah nanits’oodí = you (1) stay in a stretching position by moving up, bounce upward
• ’ałdó’ = also

’Ałnádínił’eezgo ’ałdó’ t’áá ’áko.

You can cross one foot in front of the other.

• ’ałnádínił’eez = crossing your feet, put your feet against each other with the base ł’eez, move the foot
• -go = adverbial of position
• ’ałdó’ = also
• t’áá ’áko = it’s fine / that way / you can

’Áádóó nááná nik’ai’ bee yaa ’anáádíí’nííł, nííshgháán ’éí k’éhézdongo.

Again, bend at the hip with your back straight.

• ’áádóó = then
• nááná = again
• nik’ai’ bee = at the hip
• yaa ’anáádíí’nííł = we (2) make it downwards, bend
• nííshgháán = your back
• k’éhézdongo = straight

’Áádóó łahjį́ nááná nináádííłts’oł.

Now stretch the other side.

• ’áádóó = then
• łahjį́ = the other
• nááná = again
• nináádííłts’oł = we (2) will stretch once again

Díí kwe’éyígíí ndziłts’oodgo náázhdiilwo’ó bá yá’át’ééh.

This stretch is good to help with running.

• díí kwe’éyígíí = this whole thing here
• ndziłts’ood = stretching
• -go = adverbial of sentence
• náázhdiilwo’ó = running once again
• ó is shortening for góó = while
• bá = for
• yá’át’ééh = it is good

Náá’áłdó’ naaniigo náádadidiits’oł.

Next, we’re going to do side stretches.

• náá’áłdó’ = also once again
• naaniigo = sideways
• náádadidiits’oł = we (3+) will stretch once again

Nikee’ t’áadoo dei hónílééhí.

Keep your feet on the ground.

• nikee’ = your feet
• t’áadoo = don’t
• dei = up
• hónílééh = start to become
• í = nominalizer

’Áł’ąą díníł’ees díí ’at’áo.

Stand with your feet apart like this.

• ’áł’ąą = apart
• díníł’ees = you (1) move your feet (imperfective)
• díí = this
• ’at’áo = way / manner

’Áádóó t’ááłáhíjigo naaniigo nijáád bik’ijį’ naanii hodíínííł.
Then lean sideways against your leg.

• ’Áádóó – next / then
• t’ááłáhíjigo – on one single site
• naaniigo – sideways / lateral
• nijáád – your legs
• bik’ijį’ – right after
• naanii  – sideways / lateral
• hodíínííł – you (1) will do in a place

Nigod bikáa’gi dah dínílnii’go díí nijáád biyi’dę́ę’go nínáádííłts’oł.
With your hands on your knees, stretch this inner leg muscle.

• Nigod – hands / by using hands
• bikáa’gi – on
• dah dínílnii’go – you will sustain
• díí – here / this way
• nijáád – your legs
• biyi’dę́ę’go – inner side / inside
• nínáádííłts’oł – you (1) will stretch / extend once again

’Áádóó nííshgháán ’éí k’éhézdongo nizhónígo ndííłts’oł.
Slowly stretch it with your back straight.

• ’Áádóó – next / now
• nííshgháán – your back
• ’éí – topic marker
• k’éhézdongo – straight / upright
• nizhónígo – slowly / gently
• ndííłts’oł – you will stretch / extend

T’áá át’áo bidínínáájígo nááná.
Switch over to the opposite leg.

• T’áá – then / simply
• át’áo – opposite / other side
• bidínínáájígo – on the other side
• nááná – other, swithching, next

T’áá kwe’é díníł’eezgo t’ááłáhjíjį́ bee yá didíílnih.
With your feet in this position stretch one hand in the air.

• T’áá kwe’é – Right here
• díníł’eezgo – as you place your feet
• t’ááłáhjíjį́ – on a single position
• bee – by means of
• yá – for it
• didíílnih – you (1) will move your hand 

Łahjígíí nik’ai’ bikáa’gi dah dínílnii’.
Place the opposite hand on your hip.

• Łahjígíí – opposite side / other side
• nik’ai’ – your hip
• bikáa’gi – on
• dah dínílnii’ – you (1) sustain (optative)

K’ad éí naaniigo díłts’ood, hozhǫ́ yéego.
Now, stretch to the side.

• K’ad – now / next
• éí – here / this
• naaniigo – sideways / lateral
• díłts’ood – you stretch
• hozhǫ́ yéego – hard but gently

Kwe’égi jíłdongo t’áadoo dah nanits’oodí, éí bééníniih.
Hold it here and don’t bounce. Remember that.

• Kwe’égi – this place / here
• jíłdongo – as you hold / maintain
• t’áadoo – don’t
• dah nanits’oodí – you (1) bounce / don’t stretch up
• éí bééníniih – you (1) remember that

K’ad éí łahjigo nááná.
Then stretch to the other side.

• K’ad – now
• éí – topic marker
• łahjigo – to the other side / opposite direction
• nááná – once again

’Abínígo t’áá na’a’dí’nahgo díí ’at’áo na’adíłts’o’.
Stretch this way in the morning when you wake up.

• ’Abínígo – in the morning / at morning
• t’áá na’a’dí’nahgo – as you (1) wake up
• díí – here / now
• ’at’áo – like this / such
• na’adíłts’o’ – you (1) should stretch.

Náá’ákóne’ díí ’at’áao neeznáadi nímazgo nigaan náhíłnááh.
Next, do arm rotations like this…

• Náá’ákóne’ – next again
• díí ’at’áao – like this / in this way
• neeznáadi – ten
• nímazgo – in a circular manner
• nigaan – do / perform
• náhíłnááh – you (1) do repetitive momvements

T’áá dinék’ehjí da’ííníilta’go.
While counting in Navajo.

• T’áá dinék’ehjí – in Navajo
• da’ííníilta’go – while we count

(COUNTS) Tʼááłáʼí (1) Naaki (2) Tááʼ (3) Dį́į́ʼ (4) Ashdlaʼ (5) Hastą́ą́ (6) Tsostsʼid (7) Tseebíí (8) Náhástʼéí (9) Neeznáá (10)

T’ą́ą’jigo naaná.
Now in reverse.

• T’ą́ą’jigo – backward
• naaná – once again

(COUNTS) Tʼááłáʼí (1) Naaki (2) Tááʼ (3) Dį́į́ʼ (4) Ashdlaʼ (5) Hastą́ą́ (6) Tsostsʼid (7) Tseebíí (8) Náhástʼéí (9) Neeznáá (10)

K’ad nááná nohít’ǫ́ǫ dah náhácha’.
Next you’re going to do jumps like this.

• K’ad – now
• nááná – this / next
• nohít’ǫ́ǫ – (?)
• dah náhácha’ – you (1) do hops, jumps (optative)

Díí ’at’áo ’ólyé Jumping Jacks.
Doing this is called Jumping Jacks.

• Díí – here / now
• ’at’áo – this way / like this
• ’ólyé – it is called / named

Neeznáago ’ádadii’nííł.
Let’s do ten.

• Neeznáago – ten with go (adverbial of times)
• ’ádadii’nííł – we (3+) will do those 10

(COUNTS) Tʼááłáʼí (1) Naaki (2) Tááʼ (3) Dį́į́ʼ (4) Ashdlaʼ (5) Hastą́ą́ (6) Tsostsʼid (7) Tseebíí (8) Náhástʼéí (9) Neeznáá (10)

T’ááłáhígi hahidíl’éesgo yínááł.
Now let’s walk in place.

• T’ááłáhígi – in one spot / in place
• hahidíl’éesgo – while moving the feet in that spot
• yínááł – you (1) are walking, advancing

Kódeit’ǫ́ǫ neeznáajį’ da’diiltał.
Let’s do this while we count to ten.

• Kódeit’ǫ́ǫ – like this / in this way
• neeznáajį’ – to ten
• da’diiltał – we (3+) will count / let’s count

(COUNTS) Tʼááłáʼí (1) Naaki (2) Tááʼ (3) Dį́į́ʼ (4) Ashdlaʼ (5) Hastą́ą́ (6) Tsostsʼid (7) Tseebíí (8) Náhástʼéí (9) Neeznáá (10)

’Áłtsé nikee’ bee hahodoolzhish.
We’ll start with the feet by doing toe raises.

• ’áłtsé = first, to begin
• nikee’ = feet
• bee = with / by means of
• hahodoolzhish = we will raise repeatedly / exercise (plural, iterative movement)

’Akéé’diyígíí ’éiyá nigaan nishnáajígoígíí nishtł’ahjíyígíí bee níla’ nich’oozlaa’ yiidííłtsoł.
Lastly, grab your left elbow with your right hand.

• ’akéé’diyígíí = next / lastly
• ’éiyá = topic marker
• nigaan = your arm
• nishnáajígoígíí = the one on the right
• nishtł’ahjíyígíí = the one on the left
• bee = with
• níla’ = your hand
• nich’oozlaa’ = elbow
• yiidííłtsoł = you (1) will grab it, hold firmly

’Áádóó nine’góó’ąą ’ahdidíílnih.
Then reach behind you.

• ’áádóó = then / and then
• nine’góó’ąą = behind you
• ’ahididíílnih = you (1) will reach / stretch toward against (yourself)

T’áá hazhó’ó yéego t’ą́ą’go nigaan didííłts’oł, ’ałnáhojíłki’oo.
Carefully stretch your arm back while rotating your waist.

• t’áá = just / simply
• hazhó’ó = carefully
• yéego = that way
• t’ą́ą’go = while
• nigaan = arm
• didííłts’oł = you (1) will stretch
• ’ałnáhojíłki’oo = rotate your waist, with ’ałná = in a cross shape, ho = in an area and the stem ki’, iterative for keed = to slide
• ’oo = may be shortening of doo = future

K’éhézdongo jizǫ́ǫ́ t’áá hazhó’ógo.
Stand straight and slowly stretch.

• k’éhézdongo = straight / upright
• jizǫ́ǫ́ = may be yizǫ́ǫ́s = drag
• t’áá = just
• hazhó’ógo = slowly / carefully

Yéego ’éí dooda.
Don’t exert too much force.

• yéego = that way / like that
• ’éí = that
• dooda = no / don’t

K’ad ’éí łahjí nááná, t’áá hónáanát’áo.
Now stretch the other side the same way.

• k’ad = now
• ’éí = that
• łahjí = the other side
• nááná = again
• t’áá = just
• hónáanát’áo = in the same manner once again in the place

Kwe’é jíłdongo t’áadoo dah nanits’oodí.
Hold it in place without bouncing.

• kwe’é = here / this position
• jíłdongo = while holding
• t’áadoo = without
• dah = up
• nanits’oodí = bouncing, stretching up

T’áá ’áhónít’áo tsxį́įłgo yiłkiłígíí naadin dóó tádin dah halzhinjį’.
Stand that way for 20–30 seconds.

• t’áá ’áhónít’áo = that same way
• tsxį́įłgo = a little while
• yiłkiłígíí = seconds
• naadin = twenty
• dóó = and
• tádin = thirty
• dah halzhinjį’ = seconds

Nízhdiilyeedgo díigi ’át’éego ’áłtsé ná’ázhdilts’o’.
Stretch this way before you run.

• nízhdiilyeedgo = before you start running
• díigi = this one
• ’át’éego = in that way
• ’áłtsé = first
• ná’ázhdilts’o’ = you (1) should stretch

T’áá ákódí!
That’s it.