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Hari Om. We have received a message from Viśwa Gurujī. He is still working on something, a stone wall, and he sent a message that we will practice āsanas. Take Ānanda Āsana, but not for long, because it is still a little cold and wet. Whenever you practice āsanas outside, be aware not to stay too long in Ānanda Āsana, as we lose the body's heat and your kidneys will not be so happy. As we practice, position your head towards the side of the altar or any other side, but not your legs. Feel the inhalation, the exhalation, and relax. Feel the heaviness of your body. Be aware of the nice sun; you have all the elements—earth, space, fire, water—all five. It is also very important to have touch with the earth. That is very important. Once, take a deep inhale and exhale, as we practiced a few days ago. Nice. Inhale and put your arms above your head. Stretch your body. Exhale slowly back. When you stretch, try to press your low back and neck to the floor. One more time. Inhale, stretch, press the low back, press the neck to the floor. Inhale. And once more, inhale nicely. Stretch, enjoy this stretching, like in the morning when you stretch and take an inhale. Always try to enjoy your movements. Now we will do Pavan Mukta Āsana. Right leg: inhale, bend your right knee. Exhale, nose to the knee, but keep the shoulder blades on the floor. Inhale, head on the floor. Exhale, stretch your leg. Inhale. Exhale. Continue: inhale, exhale... Head on the floor and exhale nicely. Keep your legs on your chest and move left and right in your own rhythm. Slowly go left and right. Inhale in the middle and exhale. Stretch here. Relax. Not too long, because the ground is not so warm. Now, take one deep inhale, exhale, and slowly sit on the mat. Place your palms on the floor. Try to be straight, not bent, not leaning too far back, but at 90 degrees. Stretch your head. Imagine someone is pulling you up. Now, inhale, exhale... Exhale, and in the middle. Now slowly go back: inhale and exhale. Once more: inhale and exhale. Now we will rotate the head. Inhale, ear to the shoulder. Exhale, ear to the shoulder and chin to the chest. Two. Exhale. Once more: three. And exhale. What is important in this position? Not only the movements of your head, but it is also important that this part is straight, not bent down. Also, why do we have hands beside the body? The heaviness of the body is not on the hands; it is on your muscles. The hands are here without moving, and also to ensure your shoulders go a little back. Now, on the other side: inhale and exhale. Two, exhale. Once more: three, and exhale. Okay. Now interlock your fingers. Elbows go back. Here is inhale, nāḍī, and exhale. Try to have your elbows go back. Inhale. Exhale. Inhale. Exhale. Inhale. Once more, exhale. Inhale in the middle, and exhale. Now we will strengthen the muscles. It is very important to have a good posture. To have good posture, you need muscles. Simply sitting in this position strengthens your body. But when we also practice with the hands all these āsanas from the first level, it strengthens the body more, especially the area between the shoulder blades, which draws them towards the spinal column and corrects your shoulders. Here we need to stretch muscles, and here we need to strengthen them, especially between the shoulder blades for well-adjusted shoulders. So, on the chest we stretch, and between the shoulder blades we strengthen. Now, inhaling is also excellent for breathing. I stretch up, the upper arm trying to press your ears. And exhale. Two. Exhale. Three. Exhale. Four. Exhale. Once more: five. And exhale. One more āsana. Put your fingers on your shoulders. Now, inhale up, a little back. Enjoy the stretching. And exhale. Elbows back. Two. Exhale. Three. Exhale. Four, exhale. Once more: five, exhale, and place your hands on your knees. Now we will relax a little. Place the palms behind the body. Squeeze your toes and separate. Two. Three. Four. And five. Nice down. And back. Two. Three. Four. Once more. A nice rotation, and we will wait for changing the place. Two. Once more. And down. Now feel your legs. Marjari. Inhale. Two. Exhale. Look to your navel. Three. Inhale. Four. Five. Six. Seven. Eight. Nine. And slowly sit, ten. Second round: inhale, slowly go up, two, exhale, look to your navel, be aware of complete exhalation, three, inhale, four, five, six, seven, eight, nine, slowly go up, and ten. Once more. Inhale, one, two, look to the navel, three, four, five, six, seven, eight, nine, and slowly sit, ten. Now we will relax in Śaśāṅkāsana. Inhale and exhale. Relax completely. Relax your body, your head, your shoulders, elbows. Feel the stretching of your spinal column. Be aware of your breathing. Feel that your breath is also massaging your inner organs. It is good for circulation to your head and against stress, depression, neuroses. It is a really excellent āsana, but also do not stay a long time. Inhale, slowly go up, and exhale, palms on your knees. Relax your shoulders, relax your elbows, but remain straight. Now, slowly stand up. Uttāna Pṛṣṭāsana. Relax. Yesterday we talked about how we should stand. Just look once. Here will be inhalation, and nicely open your palms. Here starts exhalation, and a little stretch up, not much, but a little. Inhale, again turn, and exhale. This is also important because, due to kyphosis, we usually try to stretch our body but are not able to. Try not to look like a gymnastic girl who jumps over everything and makes dead movements that will cause pain in the low back. Okay, now we will do it first together, and after that, in your own rhythm. Inhale, and now palms up, and inhale more. Feel this area going up. Exhale, stretch up. Inhale, inhale more, inhale more, and exhale down. Continue in your own rhythm. This is excellent if you have a problem with the connection of the ribs and spinal column. Also, it is good as a practice for breathing and shoulders. It is also important to balance the left and right sides of the body, thereby balancing the left and right hemispheres of the brain. Once more, and after that, relax. Breathe normally. We will do, I will explain, you are relaxing in this position, Akhyantānurāsana, the arch. Also, in this position, it is very important to open your chest. Take a nice inhale with this chest area, not only in front, but imagine that it is going up. Nice inhale, but not at the same time. Inhale and go with the pelvis back. Pelvis, nice, mate. Yes. Separate your legs a little, and we will do first on the right side. Your right heel remains, and just open. Ninety degrees. Try not to rotate the upper part. You remain in this position. Also, the chest remains facing forward to make this movement. Keep the arch. Just observe the first time. The heaviness of the body is in the middle, not on one leg or the other. The center of gravity is down, and you must be really stable. If we are not stable, who knows where we will go, or where error will take us. Observe your thumb. Also, how long is your neck? That is the... Reach the... I don’t know the English name of this. Not tailbone, but string, yes? The string, so that tendon. Inhale, you open, you feel between the shoulder blades, and exhale. When you go with the hand, not really hard, bigger, and you need 10, 20, 50 kilos, stable in the position, but no pelvis back, and exhale. Three times on one side, relax, and three times on the other side. Now we will go on your right side and look at the nail. Nothing exists except your finger. Concentration, something like when we practice tratak. So, really full concentration on that finger, similarly as when you practice tratak, for example. Now, take the stream of... So now we catch the bowstring. And now inhale. Nádech. Nicely. Without hurry. Without haste. Complete movements. Be aware of your breathing. Feel your muscles, especially the shoulders, shoulder blades, and the muscles between them. And down, in the middle. It is also important when we practice that we are constantly focused. We practice āsanas because through practice, our focus improves. When you practice with the body, it is much easier than when you are on the anuṣṭhāna. Or when you are in yoga nidrā, we very easily lose focus, and who knows where we go. But here we have a body on the left side. Like you are practicing tratak. Nothing else exists, only the nail of your thumb. Now, three times in your own rhythm, which is your breathing. Feel this nice air. Really nice, clean air. Be aware of the opening of your chest. Be aware of your lungs and relax. Stay in this position and relax. It is not always necessary to go to the Ānandāśrama. Now, relax in the standing position. Be aware of your breathing, especially abdominal breathing. Now we will practice Catuṣ Pādāsana. First, look: when we talk about locking the knee, be aware that your legs are straight; you are not bending your knee. But what is not good is if your knee goes too far back. That is important: not to make mistakes and always maintain this position. In Paśchimottānāsana, and all āsanas, your leg is straight, but not with the knee going back. Too much back and hip extension will cause pain in your knee, and immediately the pelvis will go back. That is what is visible nowadays, especially with younger girls. Too much, and too much knee. But your leg is straight. When we go down, here is inhalation. Look up and stretch, and nicely go from the hip joints. If you have some pain in the low back, a real problem, in that case, bend a little. More important is that you are in one line, and slowly you go down. The distance between hip joints and shoulders is the distance between your feet and your palms. If you go too far forward, you are not able to go up. I am not playing, but it is impossible to go up. I must go, and you will know you are in the right position when you are able to go nicely and your spinal column is straight. Also, be aware of your neck, as we talked about in the previous class. Feel when you inhale that air is coming into the upper part of the lung. Because of that, we say this āsana is excellent against bronchitis and asthma. Plus, you feel the stretching of muscles, and it is good for your kidneys. Again, go up and exhale down. When you go this way, it is not so good to try, because in such a position your muscles are not taking the weight of the body, and everything is on your spinal column. Because of that, try to make this movement. From here to here, the muscles will take the weight of your body. And again. But if you are not able, maybe bend your knees a little. Inhale, and down, exhale. Remain in the position and breathe. Enjoy the stretching of your muscles. Be aware of your breathing. This nice air is coming into your upper part. Slowly go up, inhale and exhale. Now we relax in Ānanda Āsana. Once, deep inhale and exhale, and feel, be aware of what is now with your body. Be aware of your body from the toes to the top of the head. Observe. Be aware of your breathing. If you feel a nice, fresh feeling in your lungs, something like when you take a bonbon with mint and you feel that nice, fresh feeling in the upper part, that is good. Now, deep inhale and exhale. We will have two āsanas more. Now we need one āsana for bending back. It is also excellent for strengthening the whole body. That is Setu Āsana. It is also excellent for the pelvic diaphragm. If you look in our book, Chakra Kundalini: Hidden Power of the Human, you will find this āsana is excellent for that area, Mūlādhāra and Svādhiṣṭhāna. It is excellent during pregnancy. But when we say it is excellent during pregnancy, it also means it strengthens the heart, keeps the inner organs in a good position, and keeps the inner organs in a good position. Now, look. Place your palms on the body, about 30 to 40 centimeters apart. Okay, I will be on this side. When we go up, imagine someone is pushing your shoulders towards your feet. Try not to go so that your shoulder is above your fingers or in front of your fingers. Yes, because that way you will feel you will fall. Imagine someone is pulling up your hip joints and pelvis, and also going towards the side of your foot. Also, your leg is completely straight. Do not bend your knees, and do not try to bring your feet flat on the floor, because you will get a cramp here. But everything depends on how much your pelvis goes up. If it is only a little, then breathe with your abdomen. It is good for strengthening all these core muscles. Now we will practice together. If you have a problem with your neck, dizziness or something like this, do not relax your head. That is, you know this. It is completely normal. Okay, now we will do together. Inhale, up. Breathe with your abdomen. And slowly go down. If you have hyperextension of your elbows, only in that case, your fingers should not point backward; you may place your fingers pointing towards your buttock. But a lot of people have this hyperextension. Inhale once more. Up, nice, and breathe. It is excellent for strengthening your body. Exhale down and relax. Ānanda Āsana. Be aware of your low back. Feel the circulation in your abdomen, in the low back also. It is good for your shoulders, but now be aware more of this abdomen and low back. Now, once, deep inhale and exhale, and slowly sit in Daṇḍāsana, butterfly, and we will do short prāṇāyāma. Butterfly, you know about butterfly, everything. Try to bring your knees to the floor, but straighten your body. Also, your abdomen is relaxed, but straighten your body. Usually we are bent here. Try to straighten your body. Inhale, and exhale, go down. Inhale, two, exhale, down. Imagine someone is pulling you. Inhale, and once more, exhale. Inhale in the middle. Now sit in a good position, whatever you feel is a pleasant position: Sukhāsana, from Sukhāsana, Vajrāsana, to Padmāsana, whatever you want. We practiced more āsanas from the second level today, and we will practice Nāḍī Śodhana too. Always in prāṇāyāma, take the prāṇāyāma mudrā. What does that mean? It is your right hand, second and third finger between the eyebrows, and no elbow going to the side. A nice, straight position. Here is one line, and in that line are your elbows. We will inhale through the left and exhale through the right. That is one. Inhale to the left. Exhale to the right. That is two. Do this twenty times. After that, put the hands down. Breathe with both nostrils. After a short interval, again, bend your right arm, and that is inhale through the right and exhale through the left. One. Twenty times. After that, relax and breathe normally. Okay, now we will relax. Be aware that we are sitting in the position for prāṇāyāma. We will do nāḍīśodhana second. First, we will chant OM. Once, we will chant OM together. Inhale. Breathe normally, relaxed. Be aware of the movements of your abdomen, and slowly start your prāṇāyāma. When you finish your prāṇāyāma, just remain sitting, relaxed. Repeat your mantra and observe. Be aware of your body, be aware of your breathing, of your thoughts, how you feel. Be an observer. Be aware of your whole body. Be aware of this meadow. Be aware of your friends around you. Inhale. Om. Śāntiḥ. Śāntiḥ. Slowly move your fingers. Shoulders. Rub your palms. Place them on your face, muscles, and slowly bow down, and come back. Hari Om. Good appetite. Thank you.