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Now, we will slowly begin our program. Relax in Ānanda Āsana. As we do so, we will check if we have enough space for practice. Let us calm down a little. Feel your body. Be aware that we will practice āsanas now. Once, take a deep inhale, and with the exhalation, try to relax your whole body. Try to observe how you are. It is always good to see before practicing: how are you, how is your body, your breathing, your mind, how you feel. And also, when we finish with the practice—we finish with Ānanda Āsana—try to check your body again. Try to feel your abdomen breathing. Always with inhalation, your abdomen and navel go up, and with exhalation, down. Now, take one deep inhale and exhale. Slowly move your fingers and your toes. With inhalation, stretch your body. With exhalation, relax. Now we will start with Pavanamuktāsana. You know from yesterday; try to practice together. Right leg, inhale, exhale. Inhale, and leg down, exhale. Two, exhale, inhale. Inhale, exhale, inhale, exhale... And one round more. Inhale, exhale. Inhale, exhale. And one round more. Inhale, exhale. Inhale, exhale. And one round more. Inhale, exhale. Inhale, exhale. And one round more. Inhale, exhale. Inhale, exhale. And one round more. Inhale, exhale. Inhale, exhale. One round more, inhale, exhale, inhale, exhale, and one round more, inhale, exhale, inhale, exhale, and one round more, inhale, exhale, inhale, exhale, and one round more, inhale, exhale, inhale, exhale, and one round more, inhale, exhale, inhale, exhale, and one round more. Inhale, exhale. Inhale, exhale. And one round more. Inhale, exhale. Inhale, exhale. And one round more. Inhale, exhale. Inhale, exhale. And one round more. Inhale, exhale. Inhale, exhale. And one round more. Inhale, exhale. Inhale, exhale. Inhale. Exhale, Videh. Inhale, Nadeh. Exhale, Videh, Nadeh. And exhale, Videh. Now, slowly sit in Vajrāsana on the left side. We don’t need to constantly repeat; we know what we heard yesterday, and we try to apply it today. We know everything about Marjārī. Slowly, one, two, look to your navel, three. Nine, and slowly sit ten. It is excellent for activating complete yoga breathing. Second, inhale, exhale, look to your navel. Three, inhale, abdomen, middle part. In that third, we will also put, in the end, the legs left and right, like yesterday. Inhale, one, two, look to enable, three, five, six, seven, eight, nine, ten. Look in front of you, and foot is going up. Exhale to the right, and look right above your shoulder. Inhale and exhale, but try above shoulder, not under the shoulder. See your foot. Inhale and exhale. Inhale, exhale. Inhale,... and one round more. Exhale, inhale. Exhale, inhale, now foot down. Exhale, inhale, and slowly, slowly down. Feel your body, be aware of your breathing, and observe how complete yoga breathing influences our mind. Breathe with your abdomen also, in this position, and if you want to breathe with the abdomen, you should be straight. Nice, straight. Yes. Now we will do Śaśāṅka Āsana. We know that we will do Śaśāṅka Āsana. We know how Śaśāṅka Āsana looks. And what is the main principle of performing this āsana? What do we want to manage with this āsana? First, nicely, hands go up, inhale. And you feel the stretching of your muscles. Go back with the hands, and look up a little. Feel the muscles. And with the straight spinal column from going up, put your palms and elbows on the floor. Relax your head. Try that your forehead touches the floor, and try that you sit on your heels. Now, feel your breathing. How your breathing makes your low back... It is a little stretching and relaxing with exhalation. Feel the stretching of your spinal column and spinal muscles. Relax your head. You will feel the stretching and relaxing of your neck. Relax your shoulders and elbows. Now we will go slowly back. First, little stretch your hands. Look in front of you. Go up, inhale. Stretch. Deep, deep inhalation, and slowly exhale. Up, middle, and abdomen, and breathe normally. Relax your shoulders and elbows, but remain straight. Feel your abdomen, the circulation in your abdomen. Now, there is a warm feeling in your area of the Maṇipūra Chakra. The best time for practicing āsana is when you are empty. When you go to the toilet, and when you are a little hungry, that is the excellent time for āsanas. Now, slowly sit in Daṇḍāsana. First, we will rotate the shoulders a little to prepare our body for Bhumanāsana. We will try today to pass the second level. For the second level, we also need to first relax and improve circulation in the shoulders. Place your fingers on your shoulders. Now, inhale and exhale, full circle. Two, and three. Now we will inhale backward. Now we relax. When you are relaxing, also try to be in the right position. Our spinal column is straight. Relax the abdomen. Try to breathe with the abdomen, and we will do bhunamānāsana. Together we will go on the right side. Inhale, little back, exhale. Inhale, and exhale. Inhale, little back, exhale. Inhale, and exhale. Second round, inhale, exhale. Inhale, and exhale. Exhale. Inhale, exhale, try that your buttock muscles are not going too much away from the floor. Inhale, exhale, and also try to have stretching and rotation. Inhale, exhale, inhale, exhale. Try a little, look. If you practice in this way, be honest with yourself. This position is, in reality, this. And everything that we are doing is a little too much. If this buttock muscle is going up, that is okay, but not so much. Little is okay, and when it’s a little, you have stretching of that leg down. And through the weight of the body, you have something like a pressing down. And you have stretching, and you go down. But not too much. Once more. Inhale. Inhale, exhale, inhale, and exhale. And once more, inhale, exhale, and try to exhale completely. With the air, we are not able to go down. Inhale and exhale. And just relax in Daṇḍāsana. Palms on your knees, and try to feel your body. Now we will do Aśva Sañcalana Āsana. First, look. During the period of pregnancy, if you have had an abdominal operation in the last six months, do not practice this exercise. Also, do not practice with the pressing air inside. It will not be so good for your blood pressure if you have high blood pressure. It’s not good for blood pressure if you have it higher. And also, you will get a headache after this. Also, when you practice, try not to practice in this way, that your tailbone is now going down and is curved in this position, like this. But try really like a letter V, like this, and also your head. Exhale. And again, inhale, remain, and exhale. It will be a great difference, especially in the thigh muscle, if you go on this way, or you will be straight. When you are straight, immediately, you are not able to get in this position, like it is just going down. Somebody, I need, please, sit here. Just sit, or maybe on my, on this, and make this āsana. Imagine that here is something, and go up, go how you are usually doing. It’s impossible. But when you want to hear, imagine once more. Immediately, it’s hard. And you have, oh, I’m practicing this āsana every day, but when you’re a little curved in this position, it is easy, when you are straight, it’s a completely different story. Now we will do, and I will walk around a little. Not too much. Bend your legs, and now, one, inhale. Exhale. Two, inhale. Exhale. Three, exhale. Exhale four. Excellent. Exhale five. Exhale six. Exhale seven. Exhale eight. Exhale nine. Nine, exhale, and thank God, ten. Inhale, exhale. The book says three rounds. But we will practice only once. One kola. Yes, one. Relax. Now it’s very easy to feel circulation in the whole body. When you think that you want to go to the gym, that you need to push some workout, and today it’s very popular to go to the gym, try three rounds of this āsana. We have so many beautiful āsanas instead of the gym. This asana is excellent for strengthening the core muscles and the Maṇipūra Chakra. It is excellent for sitting in meditation, because for sitting we also need these deep core muscles. Even during the session, we need them to have the deep stabilizing system strengthened. Just relax. And now we just relax. It is excellent against depression because you are working on your maṇipūra cakra. Also, if you have a problem with speaking, always be aware of Parapaśyati Beha. The sound starts from the maṇipūra cakra. Now, once, deep inhale and exhale. Slowly turn on your right side. We know, in the one line, and ninety degrees to the floor. You may close your eyes. Thoracic area, heart region, feel the kidneys, the kidneys, stretching the side muscles. Our eyes are closed, and try to feel balance. Now, open your eyes. Stretch your arm. Place the palm on the ear. Now bend your left leg. Now, inhale. Remain in the position, Kumbha, and exhale. This kumbhaka, retaining breath, is excellent for better circulation. Also, it is excellent for your vagus nerve, for the tonus of your vagus. And also, it is strengthening your Vyāna Prāṇa. But it is important for your nerves. Second, inhale, only if you have high blood pressure, but really high blood pressure, in that case, breathe normally. Exhale, and one round more. Inhale. Imagine that somebody is pushing your hip joints in front and your leg is going back, and try to be like in the sandwich. Exhale, and slowly turn to the other side. First, your hands are at 90 degrees to the floor; be in one line. It is different when you are in this position, like a croissant, but try to be in one line. You will feel a much, much better stretch of the side. And also, you will feel stretching in your hip joint. Try to close your eyes and remain in the position. Open your eyes. Be aware of your spinal column, the paravertebral area, especially. In this āsana, we have bending left and right, like in the trikoṇāsana. You will see that in each level we have all kinds of movements. We strengthen the body. If you don’t have time to practice the whole program, try to make all kinds of movements, little, activating, body warming, we will say, in front, back, left, right, torsion. Now once, deep inhale and exhale, Meru Pṛṣṭhāsana, yesterday. Slowly stand up, separate your legs gently, softly, but also with strength, not moving the hip joints, this upper part, yeah. On the left side, we will go first. Inhale, one, two, three, four, five, six, seven, eight, nine, ten, down, in the middle, up, and exhale down. On the other side, inhale: one, two, three, four, five, six, seven, eight, nine, ten. Down, in the middle, inhale, and exhale. Legs together, relax in this position. We will do Dvikonāsana. Try, when you interlock your fingers, not to go on this side, because you are, in that case, also with kyphosis. Try to go on this side. We try to turn our hands to the other side. If you saw a picture from a book, Vishwagurujī is excellent for this; he is able to. For us, it’s science fiction, but try to do this. And open. Because of that, it is said that for children, it is good for making a better and bigger lung capacity. Also, it is possible in your work. When you are sitting in the chair, all the time with the mouse in this position, try to do this. You will immediately feel more oxygen, and you are fresh. Now, inhale, and from the hip joints going down, exhale, remain in the position. Make that gravity point is not on your toes, but on your heels. You will be more stable. When we go back, first be parallel with the floor. Place your hands on your body. And up, inhale, open your chest, and exhale. Also, feel all these muscles between your ribs. Once more, inhale, open your chest, look up, and slowly down. Remain in the position, breathe normally. Now, inhale up, and exhale, relax, and ānandāsana, relax in ānandāsana. It is not because we are tired, because there is a big difference between workout, stretching, and yoga. With some gymnastics and workouts, we are losing energy, and we are a little tired after this. With the stretching, we are losing energy, and at the same time we are gaining because we are activating energy from the muscles. And with yoga, we are activating, we are making that energy flow. We will feel more energy after yoga class. But we are relaxing to feel what happens in our body. Also, we are trying to prolong staying in the āsana. We are losing that effect of the āsana. And we need to be more in this beginning position to feel what happens in our body. When we feel that everything is coming down, then start another āsana. But if it’s the Ānanda āsana, the longest āsana in your practice, that is not good. Setu āsana. We need something back. Just look once. You know I show you, but look once more. What is very important is that your shoulders are not going here, because if your shoulders go this way, you will have the feeling that you will fall down. But imagine that somebody is behind you toward your legs, and also do not bend the knees. Also, do not force coming with the foot to the floor, because you will get a cramp in your foot. If you have dizziness or some problem with the neck or some problem with the carotid, do not relax the head. If you have problems with the carotid, or with the head, with the neck, we do not tilt the head. What does "inhale up" mean? Relax your head and breathe with your abdomen, and after that, slowly go down. It is excellent for strengthening your body, all these core muscles, and core muscles are also the pelvis, diaphragm, and upper diaphragm. We have already talked, we will not lose time, we must practice. Only twice. Inhale, go up. Excellent. More, more. And exhale. During the pregnancy, it is excellent. Why? Because it’s strengthening the pelvic diaphragm. The organ will not fall down, and you will not have problems with going to the toilet so much and a lot of other things. And also, it’s good for the back. Inhale once more. Try to breathe with your abdomen. Now, once, deep inhale, exhale. Slowly sit in Daṇḍāsana. Half butterfly. Poloviční motýlek. Try a little press down and relax. But be very gentle, be aware of your knees. When we do not have so much flexibility of the hip and ankle joints, all force comes to your knee, so be gentle with your knee. If you are able to do this first stage, put on the groin and also down. And something more. Imagine that you have a baby. This area, put where the elbow is, and like a baby. But try to straighten your spine. What will you feel? You will feel this area. It is also stretching the piriformis muscle. It’s against this feeling of sciatica. Try up. Your baby, but straighten your spinal column and sit up. Here is the head, and always put the head up, not... And gentle, very gentle. Feel stretching in this area. And not bending. Again on the groin, maybe you are able now to go easier down, and three times we will go down. Inhale and slowly down, exhale. Inhale, two, from the hip joint side, so that you are stretching, not just going down. Inhale, and once more. Exhale, and now just try to feel the difference between the left and right, the other leg, and if you are able to do the first level. Put up, also, it is very important for the 8th level, not too much here because you will feel more stretching in this area, and if you force it, you may injure it. Nice shape. Also, when we go down, first we will have a little baby. Yes, child. Yes. Let him not be jealous, this child. Always say to him, left and right. Nice. And here is the head. But baby, I want to tell you, if you have the wrong position, you will have pain in the shoulder blades when you have a baby. Mothers know this. Because of that, try to... Nice, straight position. The baby needs to hear your heart. Immediately it will come, because for nine months the baby was listening to your heart. And immediately, in one moment, nothing. And then suddenly, nothing. That is the stress. Okay, maybe it was also this and your intense time. It is true that your stress was listening, but that is a different thing. Okay. When we go down, if we go down, we will feel that the leg is pressing your ribs. But it is also important for the eight levels. Because of that, we try to stretch this, and you go down. When you go down, this leg goes nicely under this rib bridge and massages the inner organs. Inhale. Two. How we will do Yoga Mudrā in the eighth level from Padmāsana? We need to learn now. Inhale, and three. Inhale, and exhale. Now, butterfly. Also, if you want to make a good butterfly, our tailbone will be above the floor. If you are sitting on the tailbone, we are not straight, and we are not able to go down. I’m not joking, that is, you can’t. Only when you have a good position, when your tailbone is not on the floor but a little up, with a good position of your pelvis, and the weight of your body goes to your knees, are you able to sit straight without the help of your muscles. That is the key to sitting in the position for meditation. Also, you have pain in the knee because you are sitting on the tailbone, and to be straight, you need these muscles—the thigh muscles. The position of the thigh muscle is reflected in where it is. Hold the knee, and you have pain in your knee. Because of that, the position of the pelvis, the weight of the body on your knees, the pelvic bone is a little above the floor, and you can sleep in this position. But butterfly, now three times down, inhale. Two, inhale, like somebody is pulling you. And inhale. With this, we will finish. We will practice prāṇāyāma after, but with this we will finish prāṇāyāma.