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We will sit in Daṇḍāsana for a very easy and nice practice. The name Sarvahitāsana means it is an āsana for everybody, an āsana for the whole body. Place your hands on the floor, but every little detail is very important. If you put your hands here, your shoulders will be in this position, which means we are like a ball. Instead, put your hands behind the body. Place your fingers behind you. Ensure your body is at a 90-degree angle. Try to stretch this area nicely. The heaviness of your body should not be on your hands. If the weight of your body is on your hands, you will go a little back. After a few minutes, tingling will start in the fingers, and we will say, "Oh, I can't practice this; I have a problem with my neck." No, it is because the whole body weight is on your hands. The second thing is that every movement has a great impact on our conscience, on our mind. If you sit in this position, try to feel your body, especially try to feel your mind. Be aware of your mind. Stretch your body a little. We will look like an Indian lady. An Indian lady always looks like a queen. Why? Because they carry so many things on their head. If they are in the wrong position, they will injure their spinal column. But they know how to walk. Through that, they immediately change their awareness, self-esteem, and everything. First, experiment: sit nice and straight in this position without so many movements, and observe your mind. Breathe with the abdomen. How do I feel? What is the state of my mind? Now, go a little weight on the hands. How do you feel now? Relaxed. Yes. But observe your mind. It is casual, and here you are like a king. As a king, Rāja Yoga. All this makes you a king. Now we will stretch a little up, and on that way, also observe every movement. It's a completely different level of the first Sarvahitāsana. Now, stretch your head up a little, and we will go with the ear to the shoulder. Inhale, and slowly exhale. Ear to the shoulder, inhale and exhale, but try not to move the upper part of your body. Because of that, the hand is on the floor. Inhale. Two. Feel stretching from the ear. Hold this. Inhale, and exhale. Inhale. And once more. Exhale. Inhale. And exhale. And inhale, middle. Now, we will go with the head back, but also stretch your body. Especially this area, a little stretch. Imagine that here, from here, is one stream, and it is going up. When you are in this position, you will immediately feel this area where your ribs are finishing and the top of your kidneys; you will feel these muscles. Do not make movements in one vertebra, but imagine that you have something here and you are going with this. The down part, beginning of the neck, that area, going back. That is inhale and exhale. This movement is so important for all āsanas, further in all other levels. Inhale and feel between the shoulder blades, the thoracic area, and exhale, relax the chin to the chest. Once more, inhale, feel that you are stretching the thoracic area, and exhale down. Now we will rotate our head. Never do it like what we are learning in school. In this way, we will fall down immediately, especially in the standing position, you know, like in school. I feel that my brain is like a little ping-pong ball in Tong Tong... Only stretch, and not from the atlas. This area is not interesting, but from here down, completely unmovable. This upper part, and ear to the shoulder back, and ear to the shoulders, why? Because if we do these movements in one vertebra and make back, in that moment, we are blocking. If we have some problem with the carotids and we block, maybe we will have dizziness also. Now we will start. Down. Inhale, ear to the shoulder. Deep inhale, inhale. And now start exhaling, ear to the shoulder. And chin to the chest. Two. Exhale, and three. Once more, inhale and exhale. Now on the other side, inhale nice and slowly, without hurry, and exhale. Two, try that your upper part... of the body is without movements, only movements from your head and beginning of the neck. And two, try to hold the upper part of the body without movement, so that the movement comes only from the neck. And three, exhale. And look in front. Now put your palms on your knees. And observe. Observe your neck. Observe your muscles here. Circulation to your head. How do you feel? Maybe you feel a nice, warm feeling in your ears. Now, we will go a little left and right. Interlock your fingers. Elbows back, and also try not to be in this position, but try to stretch so that you need a strong psoas muscle. This āsana is strengthening the psoas muscle. Sitting in the daṇḍāsana is strengthening. Try to relax your thigh muscle. And also try to relax your abdomen. Only with this psoas muscle, you are in back muscles; you are in this position. Now we will go a little inhale and on the side exhale. But try that you are like in a sandwich and feel the thoracic area. You are going from the chest. Inhale. On the other side, exhale. Try not to rotate and go just to the side. Inhale. Exhale. Elbows back. Feel the side muscles stretching. Inhale. Exhale. Inhale. And once more. Three. Exhale. Inhale, and exhale. And exhale. Inhale. Palms on the floor. A few days ago, Vishwagurujī nicely gave a picture about slow movements, that we are aware of the movements of the fingers, and how there is a lot of energy and strength inside, and what is happening. We will do this with the foot, with the toes, and it's very important because all day we are in shoes, and our foot is like two bricks. They lose flexibility, and because of that, we also lose balance. And the second thing, when you are inside, you want to tell something, but you are swallowing this also. You will see that somehow you are squeezing your throat, I don't know, yes. Observe. And also, second, the tongue is pressing the teeth. A lot of tension because of that. In meditation, we are relaxing. Also, the tongue. And now we will do with our toes. Put your feet at 90 degrees, and now only squeeze as much as possible, and you feel all of your foot. Also, it's good for circulation. And now separate. When you do this with your foot, it's very important for all muscles. And also, you will feel these calf muscles. Again, squeeze and separate. Two, three, sorry. Four. And five. Feel now what happens. Feel the circulation, and now down. We will go back. But we said when we go back, we are not going with the heel up. When we go up with the heels, we lock the knee, and that is not good for your knees. We are doing this from the ankle joint. And now we will rotate also. When you put your palms on your knees, you feel that your legs are without movement. Nicely rotate. And on the other side, and relax. Now observe. That is also very important: that we are not just practicing āsanas all the time, we are observing. And just observe this: what happens? Circulation. And it's excellent when we sit a long time in a chair or in anuṣṭhān, all the time we are in shoes. And now we will finish with this first level, three deep, number one, Kījāy.