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Lie down on your back. Place your arms beside your body and relax. With a deep exhale, release both legs. Send the exhale there and feel it through. With the next exhale, release the entire pelvis and the gluteal muscles. Release the entire torso, both arms, the muscles in the neck, and all the muscles in the face as you send the exhale throughout the entire body. Place the fist in the palm, press firmly, stretch the entire right arm, and press strongly against the mat. Repeat this three times and feel the difference between tension and relaxation. Please repeat three times, and then you will feel the difference between when you remember and when you truly remember. Now to the left side. Let’s call it the left fist. Stretch the whole arm, press as if you wanted to lift yourself up, and then release. Draw the tip of the right foot toward yourself, stretch the entire right leg, press the knee against the mat, and push the whole leg firmly stretched into the ground. Again, feel the tension and then the relaxation. Each person chooses the length of these two phases according to their own feeling. In conclusion, let us tense the entire body three times: both legs, both arms, scrunching even the muscles of the face, as if you wanted to lift yourself off the ground. Then release three times. Let’s practice a deep inhalation and exhalation throughout the entire body. We will deeply feel the effects; we will deeply feel the release. Slowly, with an inhalation, raise the right arm above the head while simultaneously stretching the right heel forward. Only the right arm, not both arms. Stretch the entire right side. Hold, and with the exhale, bring the arm down and relax. Let’s repeat it three times. The left side remains completely relaxed. Feel the true alternation of tension and relaxation. On the third repetition, try to slightly extend the retention during the inhalation. Now certainly to the left side. We will practice, bringing the arm close to the body. Take a deep breath in and out. Deeply feel the effects of the practice. Place both hands out to the sides. Bend your knees. Draw the feet as close to each other as possible, joining the ankles, calves, and knees. With the exhale, slowly turn the legs to the right and the head to the left. You may begin. Keep your knees together throughout the entire practice. With the inhalation, return back. With the exhale, slowly turn to the opposite side. Practice slowly and mindfully. This is the last repetition. When you finish, remain in this position with knees bent and arms extended. Take a deep breath in and exhale. During the next exercise, keep your knees in this position; they will not move. The left hand will move over the body to the right palm, and the palms will join with the exhale. With the inhale, return once again to the basic position. The head follows the movement of the hand. We will practice. And certainly, the right hand will now go to the palm of the head. Try to twist the upper part of the torso so that the palms touch each other. We will finish up briefly, remaining in the basic position with the arms extended to the sides. A deep inhalation and exhalation. Slowly, with the exhale, roll onto the right side. The left palm joins the right, and the knees move to the side. With the inhale, the top palm—the left hand—will go over the torso into abduction, and the knees remain in that lateral half. With the exhale, it will return back again. We will practice, lifting the entire torso, and then turn to the other side. Turn over to the opposite side and do the same on the other side. Ensure your head follows the movement of the hand. If you feel comfortable during this exercise, briefly extend the hold in those extreme positions. We return to the basic position, knees still bent, arms extended to the sides. Let us return once again to the basic position with the knees still bent and the arms extended to the sides. A deep inhale and exhale. Keep your arms extended to the sides. Bend your knees to the right side. You are turning onto your right side. With the exhale, the left palm will move to the right palm over the body. And now, pay attention. Back. The hand returns and through the raised arm above the head. If you need, look at me. Inhale. It will stretch the entire poppy seed pod—longitudinal and also lateral spirals. Excellent. Roll over to the other side. And certainly on the other hand. You will return to the basic position. We stretch out our legs, extend our arms to the sides, take a deep inhalation and exhalation, and feel the effects of the practice. The next āsana is the enclosed Skandara āsana from the third section. Those of you who know how to practice may remain lying down. If anyone needs to look, you may look. We hold each other’s ankles with our hands. With the inhale, we slowly lift the spine vertebra by vertebra from the lower back. With the exhale, we slowly return the entire torso back. We will repeat it once with an inhalation and an exhalation. You have practiced it. Stretch your legs. Inhale fully, exhale, and deeply feel the effects. With an inhalation, lift the right leg perpendicular to the ceiling. Bend the knee, hold it with your hands, and with the exhale, draw it closer to the chest. Keep holding it, gently drawing it closer. With the inhale, release slightly, but do not let it go. With the next exhale, draw in again and gradually try to increase the range of movement. The third time, stay a little longer. Then stretch the leg up towards the ceiling like a mountain. Slowly place it down. This particular exercise is for the left side. We practice each exercise only through the body, if we have that pleasantness. Never try to practice to the point of pain. We will finish slowly. Let’s return to success. Take a deep breath in, and breathe out. Feel the effects. Do not spray your entire body. We have two exercises ahead to strengthen the muscular sheath. The first exercise is a variation of Bhujaṅgāsana. Slowly, turn onto the belly. The arms are extended to the sides, but bent at the elbows, in this position. The head is supported by the ritual. With the inhalation, lift the entire torso and arms upward. With the exhale, slowly lower yourself down to the mats. The elbows and shoulders should always be aligned in the same plane. You can repeat. On the last repetition, hold the breath up and breathe freely, as long as each of you can manage, as long as it feels comfortable. We will practice. You can rest your head on your cheek. Take several deep breaths, exhale, and deeply feel the muscles of the throat. The next posture is Śalabhāsana. Place both hands with the palms facing down under the thigh. We curl up and lift our legs to warm them. With an exhale, go back. The legs are extended. With our hands, we push off from the footrest. On the last repetition, you can hold the retention a little longer. Then relax in tiger relaxation. One leg is extended, the calf touching the knee. You must deeply feel the abdominal breathing in this posture. You extend. You straighten the leg. We roll the tube to the other side and bend the opposite side. Inhale and exhale. Slowly straighten the leg. Prepare yourselves for Uttāna Pṛṣṭhāsana. Tie your hands, keep your shoulders like this to the mat. The left palm holds the right elbow, the right palm the opposite. The head is freely suspended below, and we are relaxed. With an inhalation, lift yourself up, the torso parallel to the ground, and gently gaze forward. You can gently move your head from side to side, relaxing the muscles. Inhale again. And then bend the knee. Bring the pelvis as close as possible to the mat. Perhaps we should go back. Therefore, it is good to have a wide stance so that in the extreme position your knee is roughly at a right angle. So we turn to the right, bend slightly, rotate the tip, lift the heel, bend the leg at the knee, and the pelvis moves as close to the mat as possible. We know the way back. Practice it carefully so that you have control over the extreme positions. Back. That is certain, on the other hand. We will store it, first stretch, then rotate the heel. And we return back. With the front foot, try to have the whole sole on the ground. Hungry time. Return. We stand with a slight stance. We will relax the entire body and deeply feel the effects of the practice. The next exercise will be somewhat focused on concentration. We introduce the concept of concentration when you find a point before you to gaze upon. Focus. Shift your weight onto the left foot. Bend the right knee. We will draw it in. He will interpret it in a Czech way. Slowly we will return back. The weight will shift onto both feet. We push back, relax while standing. We will deeply feel the effects of the practice. We will push a few for Katupranāma. Let us sit in Vajrāsana. The first round of Katuprāṇa can also be more relaxed. In the next rounds, we will apply two pulls to tighten the half-locks. And finally, the one to whom we will practice as āsanas with retentions. We can practice together, so inhale. Exhale, exhale,... exhale. With the inhale. Palms together. Exhale. Left foot forward. Inhale. Exhale. Exhale. Through the entire sole of the foot. We will knock, we will strike. Or we will come. And back with the caterpillar. And we bring the hands back and bring the hands back... and in. Clap your hands strongly like this. You can eat when your hands are steady. With that movement. Inhale. We rise up. Exhale. Relaxed. Inhale. We wish you an inhale. Exhale, inhale, finish the inhalation, exhale, finish the exhalation, finish, exhale. The next foot is in front of us, back, back,... back. Exhale, exhale, inhale, and extend the arm. Exhale, inhale, and extend the arm. Exhale, inhale, and shorten the arm. We release the exhale, exhale,... exhale. Certainly. Rub your hands. Bowing down. Straighten up. Upwards. Welcome. One step back. Straighten your back. Let’s return. Mountain. Kuchyanga āsana. We hold the head with the back muscles. We engage the hands minimally. Pousenice. We walk on our feet. Let’s bring the hands back. And we press the shoulders backward. We will deeply experience the effects of Katuprāṇā. You always lie down in Ānanda Āsana and relax. It will be a short relaxation, about two or three minutes. With an intense exhalation, release tension throughout your entire body. Send a deep exhale from the crown of the head down to the tips of the toes. And another exhale with a feeling of release from the chest up to the crown of the head. And another exhale with a feeling of release from the two up to the crown of the head. We deepen the inhale and the exhale. We will sense the entire body. After a deep inhalation and exhalation, slowly sit up and prepare for Nāḍī Prāṇāyāma. We will sit comfortably. Place your hands with your wrists resting on your knees. The palms are turned upwards. The index finger and the thumb are joined. The spine is straightened. Therefore, it is important to sometimes place a cushion under the coccyx so that we are not so hunched over, so that we have a nicely straightened back. We need to breathe with full yogic breath into the abdomen. This can only be done when the spine is nicely straightened. We close our eyes and focus on the inhalation and exhalation. The exhalation purifies, releases, and frees you from tension. For these few minutes, focus your entire attention on the inhalation and exhalation. Perceive how, with the inhalation, it enters the entire body through the air holes. Follow its path whenever possible. And likewise, on the exhale, observe how the body exhales the air out of the body. The right hand will go into the first Jñāna Mudrā, pressing the right nostril with the thumb, and we will inhale and exhale through the right nostril twenty times. We will finish up briefly, relaxing the right nostril. We press the right nostril with the ring finger, and take twenty breaths, inhaling and exhaling through the right nostril. If someone’s hand hurts, they can briefly relax it back on their knee and then continue with the prāṇāyāma. When we finish the practice, we return the hand back and breathe out through both nostrils. Again, Prāṇāyāma Mudrā, we breathe out through the nostril and we breathe through the opposite nostril with the lips. Check if your spine is centered. And continue with Prāṇāyāma. Bring your hand back to the knee. Again, we breathe through both nostrils. Let us begin the third round. It will be a bit shorter, so you can stretch out your limbs. We begin with the left nostril. We make the right hole. And we will breathe through the right nostril. We will bring the hand behind the knee. We breathe through both nostrils. We feel the effects of Prāṇāyāma. Inhale and exhale. We will chant Oṁ three times. Teach your own. We will open our eyes a few times, blink. We will enliven the whole face and slowly we open our eyes. Thank you very much, this concludes today’s practice.