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In Ānanda Āsana, please lie down. Hands beside your body, with palms facing up. Close your eyes. Take a deep inhale and exhale. Feel and relax the whole body. From your toes to the top of your head, and from the top of your head to your toes, relax the whole body. Just relax and feel your position comfortably. Relax your legs, from your toes to your hip joints. Feel and relax your legs. Relax your pelvis, your back muscles, your spine, your whole body. Relax your back muscles, spine, and whole back. Relax your shoulder blades. Relax your stomach, all abdominal muscles, and inner organs. Just relax your chest and lungs. Relax your side muscles and relax your inner organs. Relax your face muscles and your whole body, from your toes to the top of your head and from the top of your head to your toes. Be aware of your breathing. Now, place your hands sideways at the level of your shoulders, or bend them at your elbows if you don’t have enough space. Bend your legs, placing your feet on the floor with your legs together. Inhale in the middle, and with an exhalation, turn your head to the right side and your legs to the left. Stay with the breathing, relax your abdomen, and just breathe. Feel your spine and the muscles around your spine. Then return to the middle, and go to the other side: head to the left side, legs to the right side. Stay with the breathing; your left leg should be on top of your right leg. Breathe from your stomach, then return to the middle and continue. Head to the right side, legs to the left; to the middle; and to the other side: head to the left, legs to the right. Once more: head to the right side, legs to the left. Then, hold your knees and, with the help of your hands, press your knees to your chest. With normal breathing, roll your body to the left side first—everybody to the left side—to the floor. Stay there a little bit, and then roll to the right side. Just touch the floor and continue. When you are in the middle, stretch your body. We will stretch all together, the whole body. First, the right side: with an inhalation, lift your right hand up, push your right heel away from your body, and stretch only the right part of your body. Hold for a while, and with an exhalation come back slowly. Now, the left side: inhale, left hand up, push your left heel, stretch, hold, and with an exhalation relax. Right side: inhale, feel still, relax. Now, left side: inhale, stretch only the right part of your body, hold for a while, and with an exhalation come back slowly. Now, left side: inhale, left hand up, push your left heel, stretch it, hold, and with an exhalation, relax. Now, with an inhalation, push both hands and both heels, and stretch the whole body. Press your lower back to the floor and your chin to your chest, and with an exhalation, slowly relax. Once more, please. Inhale, hands above your head, push your heels, feel the stretching in your body, and exhale. Last time, we will roll our body. So, please, with an inhalation, bring your hands up and stretch first. With an exhalation, roll to the left side. Return to the middle, and then to the other side, the right side. Two more times on each side. When you are in the middle, with an exhalation, place your hands down near your body. Okay, so slowly sit in Vajrāsana. Keep your back straight, with your palms on your thigh muscles. First, just close your eyes and feel your position. Feel Vajrāsana. Now we are going to practice Marjari. So, one: inhale, go up. Exhale, place your palms to the floor. Look toward your abdomen and stretch your back, arching your spine towards the ceiling. Inhale, slowly look up. Exhale. Four. Five, inhale. Six, exhale. Seven, inhale. Eight, exhale. Nine, with an inhalation, come up onto your knees. And with an exhalation, sit in Vajrāsana. Take a deep inhale and exhale. Feel your whole trunk and your breathing. Once more: One, inhale. Two, exhale. Three, exhale. Four, exhale. Five, inhale. Six, exhale. Seven, eight. Eight, exhale, nine, four, nine, and ten, inhale, exhale. It was that, yes? Yes, Marjari. This head. Yes, we did it. This we did, yes, and this, okay, yes. This. Okay, yes, please stand up. We didn’t. Okay. Stand with your legs a little bit apart. With an inhalation, slowly raise your hands to the level of your shoulders. Slowly, and with an exhalation, slowly lower them down near your body. Five, inhale, exhale. Now, with an inhalation, check if you have enough space for your hands. Move them sideways, and with an inhalation, slowly bow up with your hands. Push your elbows backward. Walk in front of you. And with an exhalation, with a stretch, slowly lower your hands down. Inhale, bow up, exhale. So first, the movement should be only this. Not like this. Okay, only like this. Yes. Did you go through that? No. Then this, then this. Place your fingers on your shoulders, elbows in front. Make big circles. Inhale. Exhale. Slowly. Relax your legs a little bit more apart, but not too much. Inhale to the middle. With an exhalation, bend your right knee and feel your weight on your right foot and right leg. Just relax your left leg. Don’t bend your trunk; keep your trunk straight. Return to the middle. And now, the left side. Bend your left knee and feel the whole weight on your left foot and left leg. The heel is on the floor. Return to the middle, then to the right side, to the middle, then left side. So, first to the right side: go onto your toes, heel is up, stay, return to the middle. And now to the left side: left heel is up. And left, to the middle. Relax your hands and lie down. Okay, lie down in an asana to relax. Turn your head to my side, left, opposite. Close your eyes. Take a deep inhale and a long exhalation. Feel and relax the whole body, from your toes to the top of your head, and from the top of your head to your toes. Just relax the whole body. Feel pleasantness in your body, comfortably. Be aware of your breathing, normal breathing. Just feel how with inhalation your stomach goes up, and with exhalation it goes down. With exhalation, look back again. Take a deep breath in and exhale. Warm your palms, place them on your face, and open your eyes. Very good. So slowly now, you can sit with stretched legs, and we will do half butterfly. Bend your right knee, place your foot on your thigh, down to the floor. Keep your back straight, and slowly lower your right knee to the floor. If it’s fine for you, you can place your foot on your thigh muscle. Now, with an inhalation, raise your left hand up, and with an exhalation, try to catch and hold your left foot and stay with your knee up. With an exhalation, go down, feeling the stretch. Inhale, and last time, once more: inhale, and bring your hand down with an exhalation. Stretch your right leg and bend your left. We will do it: left leg half butterfly stretch. Place your right knee to the floor, foot on thigh. With an inhalation, raise your right hand up. Inhale, and a third time, exhalation down. Inhale up, and finish. Exhale, stretch your left leg. Now butterfly: bring your feet together, keep your back as straight as you can. With an inhalation, stretch your body, and slowly with an exhalation, go forward and down. Finish, stretch your legs, exhale. Maybe we can relax our ankle joints, so place your legs a little bit apart. Slowly, make big circles with your feet. Other side, and finish, legs together. So, interlock your fingers under your right knee. With an inhalation, keep your back straight, and with an exhalation, slowly press your knee to your chest and relax your head down. You can stay with the breathing, shoulders down, and elbows near your body. Lift your head up and relax your leg. The same with the left leg: interlock your fingers under the left knee. Inhale, stretch, and with an exhalation, bring the knee to your chest. Head down, just breathe. Then lift your head up and relax. Relax your legs. Right leg: inhale and exhale, knee to the chest, head down. Head up and relax. Left leg: inhale, exhale, knee to the chest, head toward the knee. Always relax your shoulders down, relax your stomach. Head up, leg to the floor. Relax now for five minutes in Ānanda Āsana. And if someone wants to go out, they can go. When someone wants to go out, of course. One week, then this, and then further. So, one week. Yes, this whole program is in the whole of one week. Be aware of your body. Take a deep inhale and exhale. Move your fingers and toes. Turn your head to the left and right side. With an inhalation, raise your hands up. Stretch your heels and stretch the whole body, and with an exhalation, go down. Rub your palms, place them on your face, give a little massage to your face, and open your eyes. So, after relaxation, the best is coming: Kathā Praṇām. We are going to practice Kathā Praṇām. Beüvun. Kathā Praṇām. Again. Again. Again, okay. Yes. Vida. Good. This one, no? Yes, Kathā Praṇām, and after that, what you saw, Kathā Praṇām, yes. Okay, and after that, yes, this one, twenty postures, yes. Yes, we are going to practice Kaṭā Praṇām, changing 20 postures. Slowly we will do and stay for a while in each posture. We are going to practice Kaṭā Praṇām, changing 20 postures. Slowly we will do and stay for a while in each posture. Begin, Vajrāsana: one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty, twenty-one, twenty-two, twenty-three, twenty-four, twenty-five, twenty-six, twenty-seven, twenty-eight, twenty-nine, thirty, thirty-one, thirty-two, thirty-three, thirty-four, thirty-five, thirty-six, thirty-seven, thirty-eight, thirty-nine, forty, forty-one, forty-two, forty-three, forty-four, forty-five, forty-six, forty-seven, forty-eight, forty-nine, fifty, fifty-one, fifty-two, fifty-one, fifty-two, fifty-three, fifty-two, fifty-three, fifty-two... fifty-three, fifty-three,... 53. 16, 17, 18, 19, 20. Deep inhale, exhale. Second round, kaṭā praṇām: 1, 2, 3, 4, 5. Seventeen, eighteen, nineteen, twenty. Inhale, exhale. Third round: one, two, three. So you can relax, wake up, you have worked so much. Okay? Hari Om.