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We will start with our practice. First, relax your whole body. Feel the heaviness of your body, and be aware of the contact of the body and the floor. Once, take a deep inhale, and exhale. Deep inhale, and exhale. Relax your whole body, from the toes to the top of the head. And from the top of the head to the toes, try to be without movement. Completely relax. Be aware of your body, be aware of your breathing, and be aware of how you feel. Then we will practice āsanas. And now, slowly move your fingers, and like yesterday, first we will stretch our body. Both arms will go with inhalation up in the air, stretch, and with exhalation slowly down. Try to go together. Once more, inhale, stretch your body, and try to press your low back and your neck on the floor, and exhale. And once more we will do: inhale, stretch your arms, imagine that somebody is pulling you, and press your low back and press your neck to the floor, and exhale slowly. Now we will do Pavanamuktāsana. Right leg. Inhale, exhale, raise your knee to the chest, and slowly bring head to the knee. Inhale, head on the floor, and exhale, stretch your leg. There are four stages; do not hurry. Together, left. Inhale. Exhale, rest, and slowly head to the knee, but shoulder blades remain on the floor. Inhale, only head on the floor, and exhale, stretch your leg. Practicing together is also good practice for us. Inhale, exhale, to the knee, head. Inhale, head on the floor, and exhale, stretch your leg. Once more, inhale, exhale, and feel your low back spreading. Lower back is pressing the floor. Inhale. Exhale. It is excellent for your lower back, if you have pain in the lower back. Also, it is good for circulation in the legs and for your psoas muscle. Inhale, exhale, press, and you feel your groin. Inhale, exhale. Once more. Inhale. Exhale. Inhale. And exhale. And now, breathe normally. Feel your low back and feel the circulation in your legs. Usually we have a little bigger this bridge. This lordosis is in the low back, and because of that we have pain in the low back. But this āsana, pavanamuktāsana, is excellent for stretching that area and releasing the tension. And now we will do with both legs. Inhale, exhale, nose to the knee. Press your knee to the chest. Inhale, head on the floor, and exhale, slowly stretch. It is also excellent for digestion. Especially if you feel so much gas inside. Inhale, both legs. Exhale, inhale, head on the floor, and slowly, legs on the floor. And third, now we will have a little change. Together legs, inhale up. Exhale, nose to the knee. Shoulder blades remain on the floor. Now, only head on the floor. Inhale, and now slowly on the left side. Inhale in the middle, and exhale. Inhale on the other side. Inhale. Exhale is excellent for your kidneys. Inhale. Exhale. Also, for releasing the tension, inhale. And third, exhale. Inhale, and once more exhale. Inhale, and now slowly stretch your leg with exhalation. Relax. When we practice āsanas, we are not practicing only with the physical body. All the time, have on the mind that we are not the physical body. We have Annamaya Kośa, the physical body; Prāṇamaya Kośa, the prāṇic body; Manomaya Kośa, the mind; Vijñānamaya Kośa, knowledge; and Ānandamaya Kośa, the causal body. And when we practice āsanas, we are practicing with all five bodies. At the same time, be aware of your breathing. Circulation of blood, but also circulation of prāṇa. How do āsanas have influence on our mind, our feelings? All the time, be aware that we are practicing āsana. What does that mean? It is the excellence of awareness: be here and now. What does that mean? That is the meditation, but in the movements. And the most important thing, enjoy your practice. Now, we will practice bicycle. We have three variations of bicycles. We will do the first variation, and usually it is not a completely correct bicycle. I will show, and after that we will practice together. Look. Placing the low back on the floor, that is the stabilization of your low back. Second, when we practice this, slowly come as much as possible, go up, close to the eyes, after that up and slowly down. What does one here mean, and slowly down? Ten times we will do this. Here is this. After that, go up. On that way, we will have more circulation, and also we will do all the time on these muscles. 10 times on the other side, but together we will do a full rotation. After that, a little relax, and we will do backward, up, leg almost touching the floor, that is important, up, and you will feel your groin. It is excellent also for your core muscles, but especially for this psoas muscle. And it’s good for your knees and hip joints. And try that your lower back is on the floor. Because if you do these movements, especially the third variation, and if you make too big a bridge here, you will have pain in the low back. And when you press your low back on the floor, in that way, you will strengthen the muscles more, especially this psoas muscle. Now we will start with the first variation. Don’t worry, we will not be doing three variations now. Right leg first, knee to the chest. One, up and slowly go down. Two, up and slowly go down. Two, up and slowly go down. Three. Do not forget the movements of your foot. 4, 5, 6, 7, 8, 10. And relax. When you practice slowly, it is excellent for your muscles; you will have more benefit for your muscles. And second, you will feel that you are coming down, your mind is coming down. And at the same time, you will feel that your mind calms down. Quick movements make it so that we have more vṛttis. Left leg. One. Stretch and slowly go down. Two. Not heel on the floor. 3, 4, 5, 6, 7, and once more, 10. This is an excellent exercise for your knees, especially if you sit a long time like Anuṣṭhāna. If you have problems with your knees, try to practice the bicycle exercise every day. If you don’t have problems with your knees, also practice the bicycle every day. That you will not have a problem with your knees. And our bicycle, what is in yoga in daily life, is very important. Because it’s a movement without force, you’re not riding the bicycle and pressing, and you’re not even using your knees. We are strengthening the muscles. The knee is without force, and you will make it so that it’s curing your knee. So the advantage of yoga in our daily life is that, compared to riding on a real wheel, it is without power. That means we strengthen the muscles of the knees without burdening the knees with the ride on a real wheel. Right leg backward, one. And the knee almost touching the floor, and slowly go forward. Yes. Two, up, bend your knee and slow down. Four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen. When we go backward, it is even more important for us because we are always riding the bicycle, walking in front. When we do back, that is excellent for our brain. Now, left leg one. One, stretch up, bend, two, three, low back on the floor, four, five, six, seven, eight. Nine, and once more, tail. Now, feel circulation in your body. If you feel a little tension in the low back, that is okay. That is because of strengthening the muscles, but for releasing the tension, we will do... torsion of the body. Also, first look, it is important that your torsion goes at the same time: head on one side and your leg on the other side. It is always like you squeeze the sponge. And when you squeeze, the water is going out. In this situation, the air will go out. Do not try to keep air inside and make pressing. First, because you will not be able to perform movements well, and second, you will have a tension headache in this area. Put your arms beside your body, 90 degrees. If you don’t have space, you may do this. That is the first, second inhale, exhale, your leg goes to the left, and you look to the right. But your shoulder blades remain on the floor. Try not to look like this. That it’s usually visible in yoga class, that is just cheating. These movements are just this. That is first: your shoulder blades remain on the floor. Second, you go right leg on the left side. You may need a little help with the hand, but your shoulder blades remain on the floor. You will feel the stretching in this chest area, which is very important for the correction of the shoulders, because we need to strengthen the back muscles, but also stretch this front side. In this position, we will also feel the stretching of the buttock muscles, especially this, yes, and this piriformis. And inhale, and exhale. And one more thing, when you go with the head, imagine that you have a collar. Stretch your head. Your neck is almost on the floor, and when you go on the side, try that your chin is not touching your shoulder, but you have distance of your neck. In this way, we will practice Ānandāsana and put your arms on the side. It is depending on space. Now we will first bend the right leg. Inhale, exhale, leg to the left and look to the right. With exhale, to the left and head to the right. Inhale and exhale. Left inhale. Go to the right and look to the left. Down more. Excellent. Feel the stretching. Inhale in the middle. And exhale, stretch your leg. Also try that movements are smooth. Nice, smooth movements will also make insight in your mind that is coming down. Inhale. Exhale. Inhale, exhale. Your shoulder blades remain on the floor. Inhale in the middle. And exhale, stretch your legs. Inhale, exhale, feel the stretching of the buttock muscles. Inhale, exhale, once more, but now we will remain in the position and breathe normally. Inhale, exhale, remain in the position, breathe normally. Feel these buttock muscles. The piriformis muscle is passing through this. And he is sometimes guilty of our sciatica. And sometimes the muscles are in such a state that it causes sciatica. Inhale, the middle. Exhale. Why is he guilty? Because when that muscle is contracted, he presses the sciatic nerve, and we have a problem with the sciatica. Inhale, left leg, exhale and remain in the position. Feel the stretching of that buttock muscle. When you read about this piriformis syndrome, you will see that almost all our āsanas from yoga and daily life, sarvajita āsana, is inside like a cure. Inhale and exhale, and stretch your leg. Relax in Ānanda Āsana. Once you may take a deep inhale and exhale. And feel that with exhalation, all tension just disappears. And be aware of your breathing. Feel the circulation in your body. Be aware of your breathing, especially this abdominal breathing, and now, once, deep inhale and exhale. And slowly sit in Daṇḍāsana, Daṇḍāsana. Try that your spinal column is like a stick, nice and straight. And we will start with the neck. It is very important to know how to practice with the neck. Arms on the floor, always is question: why is the fingers looking back, not in front? Very easy: when your finger is looking in front, your shoulder is in this position, and very easy you go down. But when the fingers are looking back, that is similar to the practice of Dvikonāsana. Second, when we practice with the head, imagine that you have a wall behind you. Imagine that somebody is pulling your head up, and you try to, not so much, but a little, press the neck to the imaginary wall behind you. And now we will practice. Inhale, and right ear to the right shoulder. Inhale and exhale, but stretch up. Inhale, not chin to the shoulder. You remain in this position; only your ear will go to your shoulder. Inhale, and exhale. Inhale, three. Inhale, exhale. Inhale, four. Inhale, exhale. Inhale, and once more. Inhale, inhale, and exhale. In the middle, second, we will go with inhalation, head will go back, and exhale, chin to the chest. But, usually, we have here two big curves, and if we practice only with this area, we will have more problems. And because of that, usually doctors say, if you have a problem with your neck, never go back. That is okay, but we practice back. But because of that, what Viśākhā Gurujī teaches us, imagine that you have something like this here. And when you go back, you will not go with this area, but you will go from down. Nice. And immediately when you practice in this way, you will feel that your kyphosis is stretching, yes? And you will feel here nice, like somebody has the knee here and corrects your kyphosis. So when you do this, you will automatically feel the impact of the kyphosis on the chest and spine, and that is very important to learn these movements because that is the beauty of yoga in daily life. In the Sarva Hita Āsana, we learn how to do the correct position. Because this position and this way of practice is after that. Uṣṭra Āsana, Bhujaṅga Āsana, Śīrṣa Āsana, Matsya Āsana. All, all, all this asana is the same. And if we learn exactly how to do this in the first level, Sarvajitāsana, we will correctly know how to do it. If we do only in this position, it is like a car accident, and you go back and you have an injury. No, always on the right way here. And second, when you go down, your chin is not going here in this whole, but how long is your neck? You go and you feel nice stretching from here till here, especially in the morning. You feel all these muscles, nice stretching. Now it is already 11 o’clock, and we will... Not have this, okay? And third, when we rotate with the head, not in this way. You will have only dizziness, and you will have this cracking sound inside also when you rotate with your head, same what we have now, and ear to the shoulder. Imagine that somebody is pulling your head back, ear to the shoulder, and now you will not have this cracking sound inside. Now stretch, and do not go up with the chin, but stretch your head toward an imaginary wall a little. And now, inhale back, and exhale, two. Two. Inhale. Exhale. Three. Try to feel the middle of your thoracic area. Exhale. And now we will rotate. On the right, inhale. And exhale, ear to the shoulder, and chin to the chest. Two, exhale, and three, and exhale. Chin remains on the chest, and now make right, inhale, ear to the shoulder. Exhale, head in the middle, palms on the knees, remain stretched. Do not sit in this position, because we will not be able to breathe, and it is not good for our spinal column. Imagine that somebody is pulling up your abdomen. Your abdomen should be relaxed, and your thigh muscles relaxed, but your psoas muscle is so strong that you are able to sit at 90 degrees. And now, interlock your fingers, elbows back. Here, inhale. Right, exhale. Inhale, and exhale on the other side, like you are in the sandwich. Inhale, two, inhale, stretch your body up, exhale. Inhale, three, inhale, exhale. This movement is from the thoracic area. Inhale, exhale, inhale, exhale, and that thoracic area is not so flexible for left and right. Inhale, and once more, exhale, inhale, and exhale. Inhale, and slowly down, exhale. We will relax a little, but put your palms back. And we will practice now with our toes. Squeeze, and separate. Not only back, separate. When you separate, you will feel all your foot, especially this area where the heel is. Reach and separate. It’s excellent if you have pain in the heel, because all muscles are going down to the heel. The heel, and when attention is here, the pain will go. In your knee, and when you have pain in the knee, not the knee in the heel, it’s not always the torque. It is sometimes the tension for the journey. In āsana, we will release this tension. In the ball of the foot, tip it at it. The much, a bit, you know, most to not. Also, you will feel these calf muscles and now down and back, but never do that. Your heel is going up because heel is going up means that you lock your knee. Especially if you have problems with your knees, imagine that you have something like this, and all the time you do these movements, but do not press the knee to the floor, and you will be safe; you will not do anything wrong to your knees. And now we will rotate. Nice rotation, but try that your legs are without movement. Only movement is from your ankle joint. And now backward. Nice. And now relax. And now try to feel circulation in your legs. Just be aware. That is very important to be aware, to be here and now with all these āsanas we are practicing for our body, but also we have concentration, focus, awareness. And now we talk about the beginning with the torsion. I mentioned correction of the position of the shoulders. And we need to stretch these muscles in front. But we need to strengthen the muscles between the shoulder blades and the back muscles. Especially muscles which will pull the shoulder blades near to the spinal column. And for that, there will be a few next asanas. Excellent. And now inhale, go up, and exhale. Two is also good for our breathing. Exhale, you are strengthening the diaphragm. Especially when the hands are up, three, exhale, strengthening the back muscles but also strengthening the psoas muscle, four, because it’s not easy to sit straight, but in that way we are strengthening all our muscles, five, exhale, six, a little back, seven, eight. You just continue. It is excellent if you have a little pain. That is the strengthening of the muscles. Okay, once more. Inhale. And exhale, and down. That is the beauty of yoga in daily life. If you take somebody very flexible and showing some strange movements on the internet and give such an āsana from the first level, he will shake. And this first level is the base of practicing all other āsana. Once more, but now we will just rotate, and after that, relax. Yes, but when we rotate, not like this, but try to make real movements. What does it mean? Inhale and go up. Back, back, back. Here is all inhale, inhale, inhale. You will feel these muscles between the ribs, and start now with exhalation. And immediately, you will feel circulation in your whole body. If you do only this, nothing we will feel. Try to feel, and immediately everything just starts to flow. And we know from this water pond in Strelka, and Viśvagurujī gave this karma yoga. It is very important that water is flowing. Only on that way will it be clean and safe. On the other way, if it is not flowing... The water will start to stink, and we will have the mosquitoes and all these diseases. The same is true with our body. Okay, now, inhale, up, and exhale. Two, exhale. Three, exhale. And now, backward. Inhale, and exhale. Two, exhale, and once more, three, exhale, and now Ānandāsana, relax in Ānandāsana, continue, just relax, try to feel the whole body. But also try to feel now this part of the shoulders, trapezius, neck, muscles between shoulder blades. How do you feel now in this area? Be aware of that area. We already mentioned five bodies. Try to feel your physical body. Be aware of your breathing, especially breathing with your abdomen. Feel that with inhalation, the navel is going up, and with exhalation, the navel is going down. Be aware of the flowing in your body, of blood, of circulation, but also you may feel something else. Be aware of how all these movements have an influence on your thoughts and feelings. How are you? And now, take one deep inhale and exhale. Be aware of the space, this whole. Slowly move your fingers, your toes. And now, with inhalation, stretch your body. And exhale, relax. And now, with the help of the hands, slowly sit. Butterfly, motilek. Half, and after that, we will slowly finish. Right leg. And slowly down. Be very gentle with your knees. Don’t be in fear, but be gentle. If this first part is okay, put your foot on this groin, and nicely press and release. But be gentle, because if you have a problem with the ankle joint or with the hip joint, all the force is going to your knee. Now, three times we will go down, but do not just bend in the thoracic area. Try to stretch your body and go down from your hip joints. And inhale up, and at the same time press your knee to the floor. Two, exhale. Inhale. Inhale. And once more. Exhale. Sometimes people have pain here. In the area of the diaphragm, something like a cramp or pain. It is because when you force and you go from this area down, always try this area stretch and go down. Only a few centimeters is okay, but not that. That is usually in Dvigoṇāsana, pain here. In Paścimottānāsana, really hard pain, sometimes on the side of the liver, and people say, "Oh, I have a problem with the liver." But when you have such pain, try to stretch a little. And you will see an immediate release of the tension and the pain in that area. Up. Inhale. Stretch this area. And one more time. Inhale. Two. Inhale, and once more exhale. Inhale, and now butterfly. Also, try that your heels come near to your body. Also, try to stretch your body. You will feel that your tailbone is maybe two fingers above the floor. If you sit on the tailbone, you are not able to go. What that means is the position of your pelvis is not on the tailbone, but the tailbone, fingers to fingers about the floor, and stretch. Especially in this position, you may also feel pain here. Stretch this area, and imagine that somebody is pulling your chin, and also from these hip joints, you go down. And inhale up. Also, you will have more place if you put your elbows out. Exhale two, but also, try to press the knee to the floor, and you will feel the stretching in the low back. Inhale, and once more. And one more time. Normally, when we train, we would have prānāyāma and then meditation, but we are here now to be with Viśvagurujī. Excellent!