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Now, take a slightly deeper inhale and exhale. One deep inhalation and exhalation. Place your hands behind your head and interlock your fingers. Put your hands behind your back and interlock your fingers. We will raise the upper part of the body from the floor. Inhale, we are in position. Inhale, we are lying down, and with an exhale, raise your body. Raise the upper part of your body from the floor. Inhale, we are in position. Inhale, we are lying down, and with an exhale, raise your body. Raise the upper part of your body from the floor. Inhale, we are in position. Inhale, are you lying down? With an exhale, raise your body. Exhale, lift the upper part of the body from the floor, feel the pull in the back, and bring the elbows together. Inhale, go down, extend the elbows, open the chest, and exhale for the second time. Pull the toes towards the body, and exhale down. Exhale, go up, hold the position, and inhale down. Exhale and inhale. Exhale and hold the position. Feel the stretch in the back and feel how the muscles are active in this position. What is very nice is how the lower part of the body is stretching on the floor. Feel the neck muscles stretching and feel how the abdominal muscles are keeping you in position. Inhale, go down. With an exhale, we go down and place our hands next to the body. A slightly deeper inhale and exhale, and slowly stand up. First, we will stretch the upper body and shoulders, preparing for today’s afternoon. So, swimming. Place your hands on the floor. First, the position of the chair is firm. When we lift into the position, I will show you, we feel the position is firm. When we do this position, we are massaging the upper body and shoulders, reducing all tension. Feel the position firm, feel the elbows at shoulder height, and we’ll go forward with an inhalation. Stretch forward, full inhalation, and exhale back. Udīśāj, potpuni udīśāj, trī udīśāj, i izdīśāj. Four: inhalation, stretch, and exhalation. And five, pet, udisaj. And on the other side, na drugu stranu. Two, inhale. Three, exhale. Inhale, four. Inhale, and exhale. Stretch out in front. And five, release your hands and lower them. A slightly deeper inhale and exhale. Feel your shoulders and neck muscles. It is very good for releasing tension in that area. On one hand, it is very nice to do such a workout in the morning after getting out of bed. On the other hand, it is great if we have a static job, sitting in front of a computer; we can massage ourselves in this way, a little more with the shoulders. So, inhale and exhale. A little bit more. Massaging our shoulders. Just feel unity with the movement and breath. Inhale, we go behind, and exhale down. Three, four, and five. Five. On the other side, one, two, three, four, and five, and relax. We will practice the second level. In the morning we will practice the second level, starting with Catuṣpādāsana, the four-legged position. As we enter, we stretch our arms above our heads, look at our fingers, and as we lift our straight legs, we go forward and lower our palms to the floor. We look forward and breathe normally. Our palms are fully on the floor. We feel the stretching of our body. Just feel the stretching of your legs and breathe. Your arms and back are straight, and we just try to feel the breathing. Try to feel the stomach and try to inhale and exhale. Stay a little longer in this position; you can feel the effects, that we are becoming very warm. Inhale, go up, and exhale, stay the same, put down our hands. Deep inhalation, exhalation, and the second time. Inhale, stretch up, and exhale, go down. Be completely aware of breathing. You need to inhale and exhale a little deeper and relax in the position. Try to inhale a little deeper, using the full capacity of the lungs, not just the upper part, but the whole breath. We go up, inhale, and exhale, put the hands down. And three, inhale, and exhale. And inhale, we go up, stretch up, and with an exhale, put the hands down. And exhale, lower your arms, spread your legs hip-width apart, relax your shoulders, close your eyes, and relax in a standing position. Place your feet a little apart and just relax standing. Close your eyes so we can feel nice circulation in our legs and arms. We can feel a little warmth in our abdomen and nice circulation in our head. A slightly deep inhale, and with the exhalation, bend forward slowly, piece by piece, lowering our body. The body says, "Is the same." Some simple echo is taken up, and I don’t know who this "I am" is. Up, all I could go ahead. Inhale, you go up slowly. He is the same, says possible. Exhale, we go down. Inhale, up. And the third time, exhale, slowly go down, exhale, slowly go up, slowly, and just stay with your eyes closed. Just stay with closed eyes. Open your eyes, Kaṭi Cakrāsana. Spread your legs a little more than hip-width, and we will do lateral stretching. Place your fingers on your hands, interlock your fingers, put the fingers down, and the whole time look at our fingers. The whole time we are doing the āsana, our gaze is on our fingers. With an inhale, we stretch our arms up completely. Inhale, stretch up completely, as if someone is pulling us up a little. And from the hips, slowly we go down from the hips. From the hips, you go in front. So your body, spine, shoulders, and hands are in one line. Look at your fingers. Inhale, we go to the left. Exhale in the middle, exhale in the middle, inhale up, exhale in the middle, exhale in the middle... exhale in the middle. Release your arms, inhale and exhale, and the second cycle. One, inhale. Two, exhale, stretch forward. Left, inhale, exhale. Middle, inhale, go up, and exhale, release your arms. On the other side. Inhale, we go up. Exhale, stretch from the hips, we go right. Inhale, exhale in the middle. Inhale, we go up, stretch up, and exhale, put the hands down. Opustimo ruke, malo relax our hands a little, i treći ciklus. Third round. Inhale, exhale, we go down, stretch from the hips, you feel the whole body stretching in one line. We go right, exhale in the middle, inhale you go up, stretch a little up, and exhale put the hands down. Relax the hands and lie in Ānandāsana, lezimo u Ānandāsana. Feel the effects of the āsanas we practiced on our body. In the standing position, we worked on stretching the shoulders and shoulder girdle. We stretched the legs with lateral bending, so we can feel relaxation and circulation in the legs, knees, hands, and head. Again, a slightly deeper inhale and exhale, and slowly sit down with your legs stretched out. We will do Guṇa Manasan, pozdrav zemlje. So sit in Daṇḍāsana and let’s go all together. Udīśej, raise your arms, and izdīśej. Bend your knees back and left. Try to keep both buttocks on the floor as much as possible. And exhale. Uḍīśej, go up, and izḍīśej, lower your arms. On the other side, inhale, exhale; exhalation we go down, full exhalation, inhalation we go up, and exhalation we put down our hands. On the other side, inhale, exhale. Inhale, we go up, and exhale, we put down our hands. On the other side, inhalation, exhalation: inhalation we go up, and exhalation we put down our hands. In the third cycle, we will stay a little in each position for a few inhales and exhales. So in the third round on each side, we will stay a few inhalations and exhalations in the position. Go up, exhalation on your left, and just breathe normally. We go up with inhalation; we inhale, we go up, and exhale, we go down. And the other side: inhale, exhale, exhalation. With every exhalation, try to deepen the position a little. The position: any inhalation, you go up; exhalation, put the hands and just relax in Daṇḍāsana. Close your eyes, you can put your hands behind your back and just relax in this position. Feel your back, feel your spine, feel the warmth around your spine. Again, now the water can, that is, fresh blood can enter that part of the leg. We will do one more āsana before Ānandāsana. In case of difficulty during menstruation, we don’t have to do this āsana; we can do a light version of the massage. In case of difficulty, we won’t do the massage, so I don’t know if there is a need for someone else. Do some āsanas that are best for you. We will do three cycles, ten times. Just stay a little, and then pull up your legs so they are at shoulder height, that you did, you know? Get that good as an amnesia, or as any, or to you, that you can see them at this moment if they did, you know? Pressure the leg number is a, so we don’t like to do like this or put our legs a little bit higher. You know what is the right position? The right position is where you use your abdominal muscles the most, so we all know the position where we feel how the muscles work. So let’s go together. One, inhalation, inhale and exhale, down. Two, and exhale. Three, exhale. Four, exhale. Five, exhale. Six, exhale. Seven, exhale. Eight, down. Nine, we lower our legs, and ten, we lower our legs, and we relax a little. We can spread our legs. A few deeper exhales and exhales, so relax a little. We feel the lumbar muscles, the hip muscles, that is, we feel all those muscles involved in the position. In some way, they are a little shrunk, they appear, they cannot be activated. So feel all the muscles. We feel all the muscles involved in the movement. These are the ones telling us now. So I feel a little tension in the thigh muscles, stomach muscles, the lower part of our back. With the exhalation, just try to relax. Say it is this, just relax a little. And the second time, one and exhale. Two, and exhale. Three, exhalation. Four, exhalation. Eight, exhalation, six, exhale, seven, inhale, exhale, eight, exhale, nine, exhale, and ten. Exhale, relax a little on your legs, and we will do one more cycle, then relax in Ānandāsana. We bend our legs. When we do each position, we try to control the movement. We raise our legs consciously, hold the position, and lower them down. We usually like to throw them out, and that’s how we do the āsana. Of course, we always cheat at school a little, so we try to cheat in āsana, we try to avoid a little, so we lift legs up and pull them down immediately. Just try to feel that you are controlling the movement up and down. One, exhale. Two, exhale. Three, breathe, exhale. Four, exhale. Five. Because of these exercises, there is Madhurī Mudrā. We laugh a little, so we can do Madhurī Mudrā, it won’t hurt us. Exhale, six, seven, eight, nine, and once more, ten. Put the legs down and lie in Ānandāsana. A few deeper inhales and exhales, and relax. If we feel tension in the lower back, we can stretch the lower back on the floor. If we feel extra tension in the lower part, we can always do Pavan Muktāsana individually or in our own way. Even if we still feel tension somewhere in the body, we feel that part with the inhale, and with the exhale we let it go. So if somewhere you still feel tension, with inhalation feel that part, and with exhalation just relax. We just follow the breath. Follow your breath. With the inhale, we can follow that breath from the butt to the throat, and with the exhale, from the throat to the butt. With inhalation we just follow the flow of our breath from the navel to the throat, and with exhalation from the throat to the navel. I am aware that I am breathing and following the breath with exhalation and relaxing with every exhalation. Now, slowly feel the body again. Feel the body again. Move the fingers and toes a little. With the next exhalation, stretch the hands above the body. Completely stretch. Fully stretch and lift up. Put your hands back over the body. Shake your palms, clench them, and sit up. Before prāṇāyāma, we’ll do a little exercise for our legs. We will stretch our legs a little before prāṇāyāma. Daṇḍāsana. We stretch our legs and pololeptir. We lean our right leg against the left hip and tighten it a few times. Put the feet up. On the thighs, we put the leg on the hip. And the knee to the floor. The knees are straight. We will stretch forward. Inhale, and we will tighten it. With exhalation, we go forward and relax the head. Exhalation, and the other one. Second time, we go down. We go down. We go down. And exhale, we go down. Inhale, we go up. Inhale, we go up. Exhale, we put down the hand. Stretch the leg, and butterfly. When we do butterfly, when we do Leptir, we try to push forward as much as possible so that the legs are straight. We try to keep our back straight. We always try to keep our back straight. When we do butterfly, we try to stretch our back as much as possible so that our legs are straight; we try to keep our back straight. And we always push our pelvis a little up so that it doesn’t hang down. We usually do it that way, so that we bend our legs, and then we get this. So we try to stretch. Try to keep your back straight, not round. Like this. Stretch a little more forward. We’ll go down, and when we stretch forward, we pay special attention to the fact that our legs are straight. Here we pay attention that our back is straight. If our back is round, when we go down, we’ll do this, and we won’t do anything for our back or hips. We’ll just put our head a little down, so we are not depressed. We go. We stretch our back, and we go down. Long. We will do it for a long time, and then we will stretch. It’s like someone is holding our head and letting us down. Inhale, we go up, and the second time, long. Somebody is keeping our head and putting us down. Inhale, we go up. And three. And three, we go down. Inhale, we go up and stretch our legs. We stretch our legs. We relax a little. And we sit in the prāṇāyāma position. We want to stay in this position and repeat the mantra. Meditation. If you have a small pillow, you can put it under yourself. If you feel cold, cover yourself with a shawl. We feel that our position is completely comfortable. Even though we practiced the second level today, we will do the second level on the third day. We have already practiced the third level on the third day. Is there anyone who doesn’t know it? I will repeat it briefly. We will inhale through the left nostril, exhale through the right nostril, inhale through the right nostril, and exhale through the left nostril. This is one cycle. If you have daṇḍa praṇām, you can use it, but don’t use it for sleeping. After the practice, if you have two fingers on your forehead, it means that we thought a little more about prāṇāyāma. So if you are sleeping in this position, you will have these two fingers here after the prāṇāyāma, so you will know that you have been deeply thinking in the prāṇāyāma. Close your eyes, hands are in Cin Mudrā, we close our eyes and just relax. Legs are relaxed, legs are straight, we feel that the spine is relaxed, elbows are relaxed, shoulders are relaxed, and the lower ankle is relaxed and parallel to the ground. Feel that your legs are relaxed, your spine is straight, your stomach is completely relaxed, your elbows and shoulders are relaxed, and your jaw is relaxed and parallel to the ground. Just follow your breath. Watch your breath, and we’ll chant Oṁ three times. So we’ll chant Oṁ three times, inhale, inhalation, and just follow the breath. Follow the natural flow of the breath. We can follow the flow of the breath from the navel to the throat with the inhalation, and with the exhalation from the throat to the navel. Slowly raise the right hand in Prāṇāyāma Mudrā. We put up the right hand in Prāṇāyāma Mudrā and start with prāṇāyāma. Inhalation through the left nostril, exhalation through the right, inhalation through the right, and exhalation through the left. We relax completely and enjoy prāṇāyāma. Just enjoy the prāṇāyāma. We don’t have to count the cycles; we just relax and do prāṇāyāma. You don’t have to count the rounds, just relax, enjoy, and practice prāṇāyāma. Pratimo disanje i svjesni smo da radimo prāṇāyāma. So if our thoughts wander off, just try to concentrate on the breath. I am aware, and I am practicing prāṇāyāma. When we finish this cycle, we put our hands back on our knees. So, when we finish this round, just put the hand back on the knee. Feel the back is straight, relax the shoulders. We are at every breath, all three parts of it. Inhale, exhale, and hold the breath, either with full or empty lungs. Without affecting the breathing, we just follow all three parts of the breath. Be aware that when we are breathing, we are conscious of every inhalation, exhalation, and retention of breath with every inhalation and exhalation. Normal retention, we don’t influence it. Again we raise our hand in Prāṇāyāma Mudrā. So we put our hand up in Prāṇāyāma Mudrā and start with the first inhalation through the right nostril. We start with the first inhale through the right nostril, exhale through the left nostril, inhale through the left nostril, and exhale through the right nostril. Inhalation through the right nostril, exhalation through the left nostril, inhalation through the left nostril, and exhalation through the right nostril. Breathing is completely relaxed and silent. Breath is relaxed and without sound. Just enjoy the prāṇāyāma. Feel the back is straight, stomach is relaxed, and be aware that we are practicing prāṇāyāma. When we finish this round, put the hand down. When we finish the cycle, put your hand down, take a small one, and continue with the mantra. So, when we finish this round, just put down our hand, take the small one, and continue repeating our mantra. We can correct the position if we feel tension somewhere in the body. So if somewhere we feel tension, we can adjust our position and just continue with the repetition of the mantra. Just repeat the mantra. If we don’t have our own mantra, we can follow the sound of breath with inhalation "so" and exhalation "haṁ." So if we don’t have our personal mantra, just repeat with inhalation "so" and exhalation "haṁ." Just be aware of our mantra. If some thought comes, just let it come. Don’t analyze it, and let it go. Just feel the gentle flow of the breath in the middle of our chest with every inhalation and with every exhalation. Just feel the gentle flow of the breath in the middle of our chest with every exhalation, and with every exhalation.... We just feel the space of our heart, just feel our heart, Hṛdaya Ākāśa. As each breath, peace and bliss fill our heart. We feel with every inhalation how peace and bliss are filling our heart. Now, slowly return our concentration to our breath. Feel the body, the position of the body. So now again, put the concentration back on our natural breath flow. Feel the position of the body. In the end, we will chant "Oṁ" three times and the mantra on our card. So at the end, we’ll chant "Oṁ" three times and the mantra "Nāhaṁkartā." Udīśay, o, ta, di, ta, udhi, ta, ke. Dlanove, fold your palms, rub them, zagrijte dlanove. When you feel the heat in your palms, press them on your face, eyes, and stretch in front. Head goes to the floor. Feel the circulation going to your head. Feel the back stretching, palms are on the floor. And slowly go back, stretch your legs. With this, we finish our morning program. The sun is out. Enjoy your breakfast. Enjoy your breakfast and listen to the words in the Kīrtana, whether you are going for a bath or you are doing satsaṅg here. So you just listen if you hear, if you are going for the swim, or we are here for the morning program. So Hari Om.