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Raise your hands. Raise your hands. Two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, and twenty. Mudrāsana. Inhalation and exhalation. We will now perform the second half of the Kaṭopraṇāma. We will continue with the second Kaṭopraṇāma in the same rhythm, the same rhythm. Perhaps even a little slower so you can feel every position. Maybe even a little bit slower. We raise our hands. Two. We slowly go down. Three, four, five, six. Left foot forward. Seven, eight, nine, ten, eleven, twelve. Right foot forward. Thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty. Deep inhalation and exhalation. Now we did it in a more dynamic way. We have prepared the joints and muscles. We can now do another half cycle, but we will stay a little longer in each position, with a couple of inhalations and exhalations, and try to perform each movement to the full extent of its amplitude. So now we will do another Kaṭha Praṇāma, but we will stay in each position for a few moments, for a few inhalations and exhalations. Try to make your postures perfect because you will have time to adjust and then relax for a few moments in the position. Okay? Fold your palms and breathe through your abdomen. Keep your elbows completely straight. Just stay in this position. Thumbs are straight. You can even close your ears with your upper arms. Breathe with your abdomen. Breathe through your abdomen. Because the thoracic spine is a little tight, breathing through the chest is strained. Remove your palms slowly. Unfold your palms. And slowly straighten your legs, keep your back straight, and go slowly down. Now let’s relax in the position. Relax in the position. Make a couple of inhalations and exhalations. Breathe slowly, a few inhalations and exhalations. Breathe abdominally. Feel the flow of fresh blood circulating towards your brain and its relaxing effect. The first effect of Āsana is to go slowly to position number three and feel the whole body, especially the lumbar area of the spine. Now we are going to leave the knees where they are; just push your hands forward. The knees remain where they are; just push yourself forward. We stay in the cobra position. We breathe deeply through the nose. The elbows are still. The elbows are next to your body, not like this. The lower part of your abdomen is on the floor. Feel the stretching in the chest area. Shoulders back and down. Position number five. Feel the stretching of the back side of your legs. Try to bring your heels to the ground and push with your palms against the floor. Try to make your spine more straight. Now, step out with your right foot between your palms. Legs are straight. A couple of push-ups and pull-ups. You shouldn’t go over your toes with your knees. Your knees shouldn’t go more in front than your toes. We are low down in the hips. Feel the stretch in the glutes. Go with your hips down. Feel the stretching in the pelvis area. Then slowly, keeping the balance, we raise our arms. Slowly, balancing, bring your arms up and stretch your whole back. Now we have two forces: one that is bringing our hips down, and the second one that brings our arms up. So we have two forces. One hand lowers the hips, and the other one raises her hands up. Slowly put your arms down. Move this side and this side. Inhalation and exhalation. Relax your pelvis. Feel the stretching in that area. Try to relax it with breathing. Try to relax it with the breathing process. Bring your left foot to the right foot in a deep bend. Relax in the position. Feel the stretching of the back side of your legs. Legs are straight. We feel the tension on the right side. We breathe gently. The upper part of the body hangs softly. The upper part of your body is relaxed; it’s hanging. We relax the back muscles. Relax your neck muscles. Slowly, with the push of extended arms, straight legs, your back is straight, and arms stretch, slowly go up, and again extend your arms with your elbows, again, stretch your arms and your elbows, and look to your palms, look between your palms, breathe, and straighten your legs with your back straight. Go slowly down and relax your back muscles. Muscles again, breathe, a few inhalations and exhalations, and try to relax. Try to relax in this position. Now, left foot a bit forward. Now, the left foot is forward in front. Relax your pelvis again, feel the stretching. Slowly raise your hands, slowly bring your... Keep your balance and bring your palms back to the feet. Deep inhalation and exhalation. Bring your left foot to your right foot. We are trying to make a saddle shape, as if we want to come with our chest over our knees. Then we lower our knees. Put your knees to the ground, breathe deeply through the nose, and keep the position for a while. Slowly lower your chin to the floor, chin to the floor, and hips up. Push your palms and try to sit on your heels. Relax. Activate abdominal breathing. Feel the massage of the internal organs; that way their work is stimulated. We feel the organs massaging, and in that way we stimulate our organs’ activities and just relax. Some are supposed to pull up. Machines which are the run ledger go up with your back straight. You also know my school, you decide to say, "Oh, I’m gonna join you." Inhalations and exhalation, keep the position. It’s posting a rookie. Bring your palms to the thighs, deep inhale and exhale, inhale. And exhale, and lie down to Ānandāsana. Feel the effect, circulation of the body. Feel the effect, circulation of blood. Feel the activation of energy in the body. Feel the activation of our energy. Kaṭhopraṇāma is activating almost all muscles of our body, and in that way, it strengthens, stretches, and relaxes our muscles. Feel the effect on your body, and feel the effect on your mind. It removes unnecessary thoughts, calms our mind, and removes the inertia of our body and mind. It’s very good against depression. It activates our digestion. It has a balancing effect on our glands. It has a balancing effect on the work of our glands. We will continue with āsanas. One inhalation and exhale. We will do Skandhārāsana, level 3. Bring your feet near your buttocks. Try to reach your ankles. With inhalation, we will raise the pelvis. If you have problems with high pressure, do not hold your breath in the upper position. If you have problems with high blood pressure, do not hold your breath in the upper position of your pelvis. With inhale, lift the head; with inhalation, bring your pelvis up and hold your breath. If you don’t have problems with high pressure, hold your breath for a moment and exhale. Exhalation, go down. Inhale, inhale, once more. Hold your breath and exhale. Breathe in, inhale, go up. Breathe out, exhale. We’ll do it one more time, but we’ll stay in the position of normal breathing. Once more, but we will remain in the position breathing normally. So, let’s go up. Breathe in, go up. And now, let’s breathe normally. We observe our own turbulence, how it rises and falls with inhale and exhale, or if we have closed eyes, we simply become aware of the movements that cause the breathing. Then slowly go down with your pelvis and stretch your legs. Deep inhale and exhale, deep inhalation and exhalation. Relax. Skandhārāsana is great for women’s organs. It regulates irregular menstrual periods. It tightens the whole front side of the body and strengthens the sternum. So Skandhārāsana is very good for women’s problems with reproductive organs and hormones. And it’s very good for strengthening the back side of our body, and it stretches the front side, and it makes our blood pressure a little bit higher. We will do Viparītakaraṇī Mudrā. So we can put our hands on the floor, we can lift our legs, we can put our palms on the ground, and with inhalation we raise our legs and pelvis. Place your elbows and try to bring your shoulders and elbows closer to each other. To position yourself better, raise your legs. Try to adjust your shoulders and elbows. Make them a little bit closer to each other. Elbow to elbow and shoulder to shoulder. Then remain comfortably in the position. Place yourself in a position that is comfortable for you. With the exhalation, we come back. You see, exhalation, go back. Slowly, vertebra by vertebra, when putting your pelvis to the ground. Bringing your pelvis back to the ground. So, king by king, we come back slowly, very gently and carefully. We bring our feet back to the floor. We will start again. Repeat. We raise our feet. Raise your legs, take the posture, namjestimo se, and now we also proceed in the position, we breathe in the position, also we observe the stomach, inhalation, exhalation, we are aware of the movements of our stomach while breathing. Our body is completely still, motionless, and we are relaxing our legs. It’s very good for problems with our veins. It refreshes our body and energy. Slowly bring your legs, first knees to your forehead, then slowly, vertebra by vertebra. So slowly, first the knees towards the forehead, then the knees, then the knees, we return the legs and relax. Relax. Walk in, out, out. Inhalation and exhalation. Feel that energetic effect of this mudrā. Feel the effect, the energy of this mudrā. We will do one more. We will do once more. You can start in your rhythm. Start in your rhythm. Your legs should go vertically to the ground, and your back should be approximately 45 degrees. Relax and slowly bring your knees to the forehead. Slowly lower your legs. Deep inhale, exhale. Deep inhalation, exhalation. Relax. Feel the effects. Take a breath. Slowly, we will finish the relaxation. You can rub your palms, put your palms on your face, warm up a little bit your face muscles and eyes. Bring your arms next to your body. Slowly sit in Vajrāsana. Prepare for Vyaghrāsana. Close your eyes for a moment. The same is the same. Inhale and exhale. Let go of the muscles of the face, lower chest, shoulders, elbows. Relax your face muscles, lower jaw, shoulders. Legs are straight, but relaxed. Your back is straight, but relaxed. Breathe in, breathe out, abdominal. We will start with Vyaghrāsana. One, raise your hands. One, two, bring your right knee as much as you can near to your forehead. Three, raise your leg. Three, four, lower your leg. Again, we breathe spontaneously, normally. Seven, seven, eight. Knee next to your knee, koljeno do koljeno. Right side of your body. Feel the difference between your right and left side of your body. Now we will do with the left leg. One, pull your left knee to the forehead, bring your left knee next to your forehead. Three, four, six, seven, eight, knee to knee, put your knee on. We bend the back of the knee. Nine and ten, inhale and exhale. Inhale and exhale, and once more, concentration on breathing. One inhale and exhale, inhale and exhale, inhale and exhale... Knee to the ground, knee to knee. Inhale and exhale. And now, left foot. Inhale, exhale. Exhale, inhale. Exhale, inhale.... Exhale... We get up and sit on our heels and relax a little. Relax for a moment. It is very good for strengthening our spine muscles and our hip and pelvis muscles. It’s very good. After giving birth, it is beneficial for women, improves our breathing process, and is very good for our lumbar area and sciatic problems. Now we will do Ustrāsana. If you want, you can stretch your knees a little from each other, if you want, you can put your knees a little bit apart. Start with variation. We will start with the first variation, when we put our right hand, we try to grab the right heel with our right hand. So we will start with trying to reach with our right hand our right heel. With inhale we rise, with inhalation go up, and with exhalation try to reach your heel. With exhale, we try to grab the heel. Inhale. Inhale, go back, and exhale, sit down. Sit down with the exhale, and with the left hand, with your left hand, inhale, and exhale towards the left heel, left heel. Try to reach your left heel. Inhale. Inhale, and exhale. Sit down with the exhale, inhale and exhale. Now we will do the second variation. With the right hand, we will first try to grab the left heel. The second variation with the right hand, we will try to reach our left heel. So that way we will have a little torsion. So we will have a little bit of torsion, too. So with the inhalation, go up. With your right hand, try to grab your left heel; with your right hand, try to reach your left foot. Mudrāsana. And the same, sit down. Mudrāsana. Get up again. And with your left hand, grab your right heel, try to reach your right foot. Heel. Mudrāsana. Mudrāsana. Relax for a moment. The third variation. Third variation. From both hands, try to grab both feet. At the same time, raise both hands. So, the third variation with both hands, we try to reach both heels. Inhale, exhale. If we don’t have a problem with the back of the head, we can lower the head to a free hang. If we don’t have problems with our cervical spine, we can let our head hang, but in case you have problems, okay, if you want, you can come back. So, in case that you have a cervical problem, you have your neck muscles active, holding the position like this, so there is no pressure on the cervical vertebra. We will do it one more time. Once more, inhale and exhale. Inhale and exhale. We should make sure that we bend only in the lower part of the thigh. In this way, we can really improve the cruciate ligament. We should also push the thoracic bone forward and bend in the thoracic part. So, we should try not to bend only in the lumbar area, but to push our chest forward, so we have the stretching in our chest area. Then we will not have pain in our lower back. In case you have big problems with the lumbar area and lower back, it’s better to avoid this āsana, at least as long as you don’t improve your condition with other, more gentle movements and āsanas. Okay, now we will relax in Ānandāsana. We will go through the missions with the whole body. Let go, relax, pass mentally through all parts of your body. Check if there is some tension somewhere. Check if there is any tension somewhere. If there is, be aware, let go. If there is some tension, just consciously relax that area and feel the effect of all āsanas we did on your body and mind. Slowly finish relaxation and prepare for standing. Slowly sit and prepare for standing. Up. For a few moments, close your eyes to get used to this bending position. Feel your body, the stability of your body. Now we will do Ekapāda Uttānāsana. We shift the weight to the right foot, put all your weight on the right foot, and lift the left foot. Try to put it all the way on the floor, raise your left foot, and try to put it on your thigh. With exhalation, raise your hands with inhalation. Raise your hands up, fold your palms, and then put them down at the height of your heart. And let go of your hands at the height of your heart. Hold the position. Keep the balance. And inhale, raise your hands. Inhale, raise your hands. And exhalation, bring them back to your thighs. So it’s the same, let go of your hands, and let go of your leg. Now, let’s do the left foot. Fix one point in front of you. You’re fixing one spot in front of us. And keeping the balance, holding the balance. And slowly go down, slowly raise your hands. And go down with a lift, and return the leg to the side of the leg. Now we will do with the body going forward. Now we will bend the upper part of our body forward. So, again, we shift the weight to her leg, well, to the right leg. So, put the weight on your right foot. And put your left foot on your thigh. And now we lift everything up. Hands down to the chest level. And now, three phases. In three phases, we bend forward slowly, controlled and slowly. And try to lower the upper part of the body so that it is parallel to the ground. The upper part of the body should be parallel to the ground. And with exhalation, slowly lift up to three phases. With inhalation again, in three phases, go up. Raise your hands. Raise your hands, and lower. Inhale and exhale. Close your eyes for a moment. Inhale and exhale. On the other foot, raise your hands, raise your hands, slowly bring them in front of your chest, palms, and in three phases again, slowly, slowly, and slowly come back. Slowly come back. Mudrāsana is the same. Relax. Feel the calming effect, feel the calming effect. Once more, so you can start. You can start. Once more on each leg. In this final position, try to remain for a few moments and try to make your back straight. And slowly come back. Lower your leg. Inhale and exhale, inhale and exhale, and place the other foot on the other leg. And slowly come back, slowly come back. Close your eyes, breathe in and out. Close your eyes and inhale and exhale. Balance posture is very good for improving our concentration, and it develops our feeling for balance and calms the nervous system. It has that focusing effect. We will slowly sit in Daṇḍāsana. Slowly sit in Daṇḍāsana. We will do only lepṭirāṇa. We will do only butterfly more before prāṇāyāma. You can bring your feet next to your body. And gently move your knees. Slowly move your knees. Straighten your knees. Keep your spine straight. We will do a little bit more with inhalation, try to bring your chest forward, and exhale down. With exhalation, go down with your head. Exhale, inhale and exhale. Exhale, inhale and exhale. Exhale, inhale, and exhale. Okay, now we will take position for prāṇāyāma. Now, sit in position for prāṇāyāma. We will do Nāḍī Śodhana third level. So, the inhale begins on the left nostril, exhale through the right, inhale through the right, exhale through the left. This is one cycle. We will do 10 such cycles with the beginning on the left nostril, and then we will lower our hand for a moment and do with the beginning on the right nostril. So inhale right, exhale left, inhale left, exhale right, that’s one cycle. Nostril and exhalation through left nostril. After ten cycles, we will put our hand on the knee and start the same, beginning only with the right nostril. We will sing Oṁ three times. Deep inhalation. We will sing Oṁ three times, deep inhale. We can start by opening. Right nostril, inhale; left nostril, exhale. Right nostril, inhale; left nostril, exhale. Ten rounds, ten cycles. When you finish with ten rounds, you can put your hand down to the knee, and we will start. Together on the right nostril. Put your hand again in prāṇāyamudrā. And with the ring finger, close your left nostril and start with the right nostril. Inhalation right nostril, exhalation left nostril, inhalation left nostril, and exhalation right nostril. Through both nostrils, feel inhalation and exhalation through both nostrils. Feel the effect of prāṇāyāma, feel the effect of prāṇāyāma. We will do it three times in our heart, and we will sing only three times in our heart. Deep inhale, deep inhalation. With three fingers, rub your palms, put your palms on your face, slowly open your eyes, bow down, and slowly go up. How do you want?