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Welcome to the morning exercise. Lie down on your back. Please lie down on your back. Place your hands beside your body and relax. Place your arms beside your body and relax. With a deep exhale, you will release both legs. With a deep exhale, relax both your legs. Send the breath there and prepare for it. With a longer exhale, we release the entire pelvis and the sitting muscles, the entire torso, both arms, the muscles of the neck, and all the muscles of the face and head. We send the sound of the exhale throughout the entire body. We place the fist in the palm, press firmly, stretch the entire right arm, and press it strongly against the mat. Repeat it three times and feel the difference between tension and relaxation. To a certain extent to the left side, clench the left fist and stretch the entire arm, press as if you wanted to lift yourself up, and then release. We draw the tip of the right foot towards ourselves, stretch the entire right leg, and press the knee down. And we press the entire leg stretched down to the ground. And again, tension and release. And again, tension and relaxation. All of us resonate according to these importances. Come to the main page. At the end you will tense the whole body, both legs, both arms, also your face muscles, the entire body. At the end, you will tense the whole body, then relax again, and repeat three times. We will practice a deep inhalation and exhalation throughout the entire body. We will feel the effects, we will feel them with ease. Slowly, with an inhalation, we raise the right arm above the head while simultaneously stretching the right heel forward. Only the right arm, not both arms. So let us stretch the entire right side. We hold and, with the exhale, bring the arms down and relax. Let’s repeat it. Three times. Inhale, stretch out. The left side is completely relaxed, and the right side experiences tension and relaxation. At the third repetition, try to slightly extend the retention during the inhalation. And when you do it the third time, you do it. Slowly finish and place your arm beside your body. Deep inhale and exhale. And feel the effects of this exercise. We place both arms and raise both arms up. Bend your knees, draw your feet as close together as possible, join the ankles, calves, and knees, and with an exhale slowly rotate your legs to the right and your head to the left. You may begin. The knees remain together throughout the entire practice. They do not spread apart. With the inhalation, we return back. And with the exhale, slowly to the opposite side. We practice slowly and mindfully. Last repetitions. And when you finish, remain in this position. Knees bent, arms outstretched. Take a deep breath in and out. In the next exercise, with the inhalation, the hands will not move, and the left hand will move over the body toward the right palm, and the palms will join with the exhalation, and with the inhalation, they will separate again. And now return to the basic positions. The head follows the movement of the hand. And now the right arm is moving towards the left arm. Try to twist the upper part of your body so that the right palm touches the left palm. We will make a small final movement, remaining in the basic position, with the arms extended to the sides, a deep inhalation and exhalation. Slowly, with the exhale, we roll onto the right side, the left palm joins with the right, and the knees come together. And with the exhale, return back again. Slowly finish. And now we will turn the whole trunk of our body to the other side. Turn to the other side and you will do the same thing to the opposite side. And if you feel comfortable during this practice, briefly, in those extreme positions, extend the retention. Let us return to the basic position. The knees remain bent, the arms extended to the sides. A deep inhale and exhale. Keep your arms extended to the sides. The knees remain bent. Turn to the right side, lie down on your right side. With the exhale, the left palm will move over the body to the right palm. And now, pay attention. And back, the hand returns and through the uplift, over the head, if you need, look at me, inhale, inhale deeply. Along the length and moving to the side, spinal. Excellent. Stretch to the opposite side. And certainly to the other side. Slowly finish. And return to the starting position. Straighten your legs. Arms beside your body. Deep inhale and exhale. And feel the effects of this exercise. The next āsana is the enclosed skandhara āsana from the third part. Those of you who know how to practice may remain lying down. If someone needs to look at themselves, then you may look at yourselves. We hold each other’s ankles with our hands. With the inhale, slowly vertebra by vertebra, we lift the pelvis upward. With the exhale, we slowly return the entire torso back. We will repeat it three times with the inhalation and the exhalation. If you have finished this exercise, straighten your legs. Deeply inhale and exhale, and feel the effects. With the inhale, raise the straightened leg up and bend your knee. We hold the knee with our hands and, as we exhale, draw it closer to the chest. We keep holding it. Gently we draw it closer. With the inhale, we release, but we do not let go. With the next exhale, we come rushing back again and we try to gradually increase the range of movement. The third time, you will stay a little longer. When you do the third repetition, you remain for a long time. Let us stretch the leg up towards the ceiling and slowly lower it onto the mat. This particular exercise is for the left side. We practice each exercise only to the extent that it feels comfortable for us. Never try to practice to the point of pain. We will finish slowly. Let’s return to success. Take a deep breath in, and exhale. Feel the effects. Do not tense your entire body. Now we have two exercises to strengthen the muscles of the throat. The first exercise is a variation of Bhujaṅgāsana. Slowly, we turn onto our stomach. The arms are extended to the sides, but bent at the elbows, so in this position. The head is supported by the ritual. With the inhalation, we will lift the entire torso and also the arms up. And with the exhale, slowly descend to the mat. And with the exhale, we will lift the entire torso and also the arms up. Elbows and shoulders should always be in the same line. You may repeat. You can do repetitions. For the last repetitions, we will remain in the retention at the top and breathe freely, as many as each can manage, as many as feels comfortable. And in the last repetition, you remain in the position with three inhales and exhales, as many as you can do. Let’s practice. And finish. You can rest your head on your cheek. Take a few 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 brace ourselves and lift the legs forward, then with an exhale return, the legs are extended, and we press away from the mat with our hands. Last repetition, you can lean forward a little, hold the breath. And we relax in tiger relaxation. One leg is stretched out, the elbow touching the knee. You can already feel the abdominal breathing in this posture and relax the entire body. Slowly straighten your leg. And turn to the other side and do it to the other side. Deeper inhale and exhale. Slowly straighten your leg. And we’ll get ready for Uttāna Praśṭhāsana. You place the elbows like this. The head is freely suspended below, and we are relaxed. We inhale as we lift slightly, the torso parallel to the floor, and gently gaze forward. No force, just gently look ahead of you, relaxed and at ease. You can gently move your head side to side, releasing the muscles. We take an inhale and an exhale. Let us slowly stand up. There will be a variation of Aśvasañcalanāsana. The most important thing is the wide stance with the legs, and I will show you the exercise first. The hands hang freely beside the torso. The knee moves slowly like a duck’s, I stretch the inner side of the leg. Then I turn it onto the tip, the leg is extended, only when I no longer feel a stretch in the hip joint area, then I bend the knee and bring the pelvis as close as possible to the mat. And 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 will turn to the right. We slightly bend, rotate the tip, and lift the heel. We continue by bending the knee and the pelvis goes as deep as possible toward the mat, with a slight backward tilt. Practice this carefully to keep the extreme positions under control. Third time. Back. After a moment, to the other side. We place the foot down without stretching, then we turn the heel and return back. Try to keep the front foot on the entire sole. For the last time, we will step into a gentle straddle, relax the entire body, and deeply feel the effects of the practice. The next exercise will be somewhat focused on concentration. We introduce ourselves to concentration when we bring the knees to the chest. We will bend the right leg anew at the knee, pull it in, what was still slightly on the chest we bring back, the weight shifts onto both legs, again, to the side, visit the other side. We press the shoulders back, relax, and stand. And we anticipate the effects of the practice. At the beginning, we will chant several kṛṣṇa-kṛtāpraṇāmas. Let us sit in Vajrāsana. The first round of katuprāṇa can also be more relaxed. In the next rounds, we will do two sets of half-pulls to tighten the poles. And the last round we will practice as āsanas with retentions. We can practice together, so inhale. Exhale. Inhale forward. We complete the inhalation. The elbows point backward, the head is extended. Feet. We will step forward with the right foot. Inhale, complete the inhale, exhale, and finish the exhale. With the inhale, we go up. Palms together. Exhale, inhale. Exhale, onto the entire soles of the feet. Let us either run or walk through. Back with the caterpillar. Inhale up. And bring the hands back. I noticed that some of you moved from this posture to Bhujaṅgāsana like this. That is not correct. You can injure the shaft part of the spine. Either kneel down. And so. You may eat when your hands are steady. Movement. Inhale, we stretch up, exhale, relax, inhale, complete the inhale, exhale, inhale, finish the inhalation, exhale, finish the inhalation. You let go and let go, release and release. Use the remedy, Bhujaṅgāsana. Dvādyaiḥ Dvādyaiḥ. Exhale. The back is straight, we stretch upward, we bring our arms back, exhale, the knees are straight. Go back with your leg, keep the back straight, raise your arms up, go back and turn, Pūjaṅgāsana, the head lifts up, and we hold this position using the back muscles. Pousenice Katapila. We bring our hands back and press the shoulders backward, anticipating the effects of katuprāṇā. And relax into Ānandāsana. It will be a short relaxation. About two or three minutes. Intensely release your entire body with the help of the exhale. So, in an intensive way, to the top of your head. We gently refine the inhalation and exhalation. Slowly and gently deepen your inhale and exhale. We will pour through the entire body. Feel your whole body. We slowly settle into our inhalation and exhalation, preparing for prāṇāyāma. And after a deep inhale and exhale, you slowly sit up to prepare for prāṇāyāma. We sit up comfortably. The arms rest on the knees. The palms are open towards the ceiling. The thumb and index finger are together. The spine is straight. That is why it is important sometimes to place a cushion under the coccyx, so that we are not so hunched over, so that we have a nicely straightened back. As we need to breathe with full yogic breath, especially into your stomach. And this can happen only when the back is straight. We close our eyes and focus on the inhalation and exhalation. Breath by breath, a flow of energy throughout the entire body. With the exhale, the body cleanses, relaxes, releases tension. And with the exhale, the body cleanses, relaxes, releases tension. And with the exhale, the body cleanses, relaxes, releases tension. And with the exhale, the body cleanses, relaxes, releases tension. And with the exhale, the body cleanses, relaxes, releases tension. And with the exhale, feel as you inhale, entering through the nostrils into the entire body. Follow its path whenever possible. And if possible, try to be engaged where it is being done. And also, when you persevere, you become interesting, how your body endures in truth. Practice nāḍīśodhana, the first stage. The right hand will go into the prāṇāyāma mudrā. We will press the right-nostril hole with the thumb. And twenty times we inhale and exhale through the right nostril. Slowly finish and relax. Relax the right nostril. And with the ring finger, you now press the left nostril. If someone’s arm hurts, they can briefly relax it back on their knee. And then listen again with a half-closed eye. Slowly finish, place your arm back on your thigh, and breathe through both nostrils. And now we do the breathing through the other nostril. Check if your back is straight and continue with prāṇāyāma. We return the arm back onto the knee. And we breathe through both nostrils. And again into prāṇāyāma mudrā. And we do the third round. It will be a bit shorter, so straighten your back. And we start with the left nostril. Relax the right nostril and now we will breathe through the right nostril. We place the arm back on the knee and breathe through both nostrils. We feel the effects of prāṇāyāma. Deep inhale and exhale. We will chant oṃ three times. And we will chant oṃ three times. Oṃ. Wrap your palms. Place them on your eyes. Open your eyes. Warm up your entire face. And slowly open your eyes. So this is the end of this morning’s practice.