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Nāhaṁ kartā prabhu, dīpa kartā Mahāprabhujī, dīpa kartā he kevalaṁ śānti. Slowly move your fingers and rub your palms. Place your palms on your face, slowly open your eyes, stretch, and bow. We will now lie in Ānanda Āsana. Since the courtyard is a little cold, we will not remain lying for long. Just stretch and feel your body. Relax for a moment. Inhale, exhale, inhale, exhale. Let go. Now, pull one leg back, then do the same on the other side, two more times with each leg, at your own rhythm. Next, prepare for the cycling movement. Begin with the right leg leading. Go for ten repetitions. We can do them together: one, two, three, four, five, six, seven, eight, nine, ten. Lower your leg, and now lead with the left leg. One with the left foot: one, two, three, four, five, six, seven, eight, nine, ten. Lower your leg. Now reverse the direction with the right leg, ten times. Start when ready: one, two, three, four, five, six, seven, eight, nine, ten. Lower the leg, inhale and exhale. Continue with the left leg, ten times in the other direction, at your own pace. When you finish, lower the leg and be still. Inhale and exhale deeply. Relax your body and feel the effect on your joints and muscles. Now we will cycle as if riding a real bicycle, alternating right and left foot forward, at your own rhythm, without counting. Continue with both legs, making large circles to activate your ankles. Then lower your legs. Rest, let go completely. Take a deep inhale and exhale. Feel the warming effect spreading. Next, we will use both legs together. We will do five cycles in one direction and five in the other. Together: one, two, three, four, five; now the other direction: one, two, three, four, five. Relax. Inhale and exhale deeply. Feel your Maṇipūra Cakra. Sense the warmth gathering and spreading from the area of the Maṇipūra Cakra throughout your whole body. Simply observe as your heartbeat and the rhythm of your breathing become slower and more relaxed. Slowly conclude your relaxation and sit in Vajrāsana. Prepare for Mārjārī. Close your eyes. Take one deep inhalation and exhalation. Open your eyes. Relax the area of your stomach, hips, legs, and your entire back and spine. We will begin by focusing on the movement. One, one, two. Deep inhalation and exhalation. Now the second round, this time concentrating on the breathing process. Inhale, exhale. Inhale, exhale. Inhale, exhale. Inhale, go up slowly, and exhale, sit back on your feet. Sit upright, eyes closed, and feel the flexibility of your spine. We will do one more variation, placing the elbows on the ground. Start: one, two, put your elbows on the floor. Place your palms on the floor, three, four, five, six, seven, eight. Raise onto your knees and stretch your arms. Then lower your palms, lift your pelvis from the hands, and remain for a moment, breathing. Lower down. Kneel, place your knees on the floor, and with an inhale, raise your hands. Exhale, sit down. This time, try to stay in the final position a little longer. If it doesn’t suit you, come back earlier. Ready: get up, put your hands down, lift the pelvis, and hold the position for a moment, continuing to breathe. Slowly return to the starting position. Inhale and exhale. One deep exhalation… relax. Sumeru Āsana, or Mount Everest pose. Sumeru Āsana is excellent for strengthening the arms, back, and shoulder muscles, and it stretches the back muscles. It also strengthens the back side of the legs and is good for the feet. Overall, it refreshes the energy throughout your body. We will now stand up. Close your eyes for a moment. Open your eyes. Keep your feet slightly apart. Exhale, change sides. Inhale, exhale, inhale, exhale. Look toward the elbow that is pointing upward. Do this two times on each side at your own rhythm. Then relax for a moment and feel the effects on the side muscles of your body. This exercise is very beneficial for problems related to side muscles and scoliosis, and it deepens the breathing process. Now we will do Uttānāsana. Interlock your fingers. The feet remain slightly apart. We will go down with the pelvis only as far as the level of the pelvis—so the hands come to that height. With inhalation, rise up. This time, with exhalation, lower the hands to the level of the knees. Inhale. Exhale, go a little lower. Inhale. Exhale. Once more: inhale, exhale. We will do it one more time; stay in the final position for a moment. Inhale, once more. Exhale. Inhale and exhale. Relax for a moment. Now we will perform Akhāṛā nā Dhanurāsana. Observe the thumb in front of you. With inhalation, make the shape of a bow. With exhalation, return the thumb in front. Switch sides: raise the left arm, place the left thumb in front of the right. Inhale, exhale. Inhale, exhale. Once more, exhale, stretch your chest, exhale, lower your arms, and relax for a moment. Close your eyes and feel the effect. This pose is very good for improving eyesight and concentration. It is also beneficial for bronchitis, asthma, and diseases of the respiratory system. You can feel the strengthening effect on the hands, shoulders, and breathing, as well as on your muscles and body. Look at your elbow and perform the torsion ten times. After ten times, stay on that side and move into the next position: try to bring the stomach onto your right thigh. It is a little difficult to follow without a demonstrator. After ten repetitions, observe how it is done, then practice. We breathe in the upper position; with exhalation we go down toward the toes, reaching the middle. With exhalation, rise up, and with exhalation lower the hands. Do one more time on each side. Now we move into Dvikonāsana. Keep the feet side by side, one next to the other. Interlock your fingers behind your back and try to straighten your elbows. Extend your arms, opening your chest as much as possible. Take a deep inhalation. With exhalation, bend forward. Sit in the position, relax your stomach, release the abdomen. With inhalation, rise up slowly. With exhalation, release the posture. Inhale, exhale. Once more, if you can, remain a little more relaxed in the pose. Inhale, exhale, and stay for a few moments, breathing and feeling the effects. Then slowly sit back into Daṇḍāsana with the legs stretched out in front. We will now practice Setu Āsana. Place your palms behind your body, approximately 10 to 20 centimeters away. A reminder: if you have issues with your cervical spine, in the final position do not drop your head backward. Keep your neck muscles active and your head aligned without letting it hang. With inhalation, raise your pelvis. If your cervical spine is healthy, allow your head to hang naturally. The body forms one straight line. With exhalation, lower back down. Inhale, rise once more. Remain for a few moments, then exhale and lower. Inhale, lift the pelvis as high as you comfortably can. Exhale, return. Take one deep inhalation and exhalation. Mahāprabhujī Karatā He Kevalam… Exhale and remain in the pose, breathing for as long as it feels comfortable. With exhalation, come back. For a moment, relax in Daṇḍāsana and close your eyes. Feel the strengthening effect on the pelvic muscles, back muscles, and arm muscles, as well as the stretch across the stomach and chest. Now we will slowly prepare for prāṇāyāma with the half butterfly pose. If you can, place one foot against the thigh and gently move your knee. With inhalation, raise the head. With exhalation, try to touch your foot or toes, or reach as far as your hand allows. Inhale, exhale. One more time, go down, reaching for the toes. We will go three times. Inhale, exhale, and remain for a moment, breathing while stretched in the position. Inhale, exhale, then place your right leg next to the left. Now we will do the same with the left leg. Place the left foot against the thigh and gently move the knee. For those who have not yet completed the second level of prāṇāyāma, we will raise the hand into prāṇāyāma mudrā, close the right nostril, and inhale through the left nostril, then exhale through the right. So we release the right nostril, close the left, and continue this pattern. Inhalation is always through the left nostril, exhalation through the right. We will start slowly. I will guide the instructions as we go. Inhale through the left nostril, exhale through the right. We will perform fifteen such cycles on each side. Try to relax your facial muscles and simply feel the flow of breath. The inhalation is a little deeper than usual, while the exhalation remains completely relaxed and spontaneous. When you finish the fifteen inhalations and exhalations, return your hand to your knee. After a few natural breaths through both nostrils, we will begin with the right nostril. Inhale through the right nostril, exhale through the left. Continue this pattern for fifteen cycles. Once you have finished, stay still for a moment and continue breathing naturally. If you have completed the practice, try to remain motionless for a few moments longer and continue observing your breath. Feel the effect of this prāṇāyāma and this way of breathing. To conclude, we will sing "OM" three times, followed by the Nāhaṁ Kartā Śānti Mantra. Take a deep inhalation and exhalation. Deep inhalation…