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Inhale and exhale. Place your warm palms on your face muscles, warm them up, and open your eyes. Slowly come down, bend forward, stretch your arms and your back muscles to place your forehead on the ground. Now, with the help of your hands, please come onto your back into the position of Ānandāsana. Do not cover your body, as we shall start with āsanas. It is quite cold here. Lie on your back comfortably in Ānandāsana. Now we shall inhale and exhale deeply. Deep inhalation and deep exhalation. And we shall stretch. Inhale, lift up your hands, stretch your body, your arms, your neck, your trunk, and your legs. With exhalation, bring your arms down. Once more: inhale, stretch your whole body, and exhale, bring your arms down. And last time: inhale. Zadnji put. Udahnemo. Stretch your whole body, your arms, your face muscles, your neck, your body, and your legs. And exhalation. Bring your arms back. Take one deep inhale and exhale. We will continue with Pavanamuktāsana. We shall practice Pavanamuktāsana now. Place your hands close to your body, palms down. Gather your legs so they are close to each other. Inhale, bend your right knee. Exhale, raise your head up. Inhale, put your head down and stretch your leg. Exhale, put your leg back on the floor. The other leg: inhale, bend your knee, exhale. Inhale, put your head back, stretch your leg, and exhale, put your leg back on the floor. Let’s do it two times more. Inhale, exhale, inhale, exhale, stretch your leg, and exhale. And the left side. Inhale. Bend your knee. Exhale. Raise your head up. Inhale. Put your head back. Stretch your leg and exhale. Bring your leg down. And the last time. Inhale. Uḍḍīyā. Exhale. Izdah. Inhale. Udah. And exhale. And the left leg. Inhale. Udah. Exhale. Izdah. Inhale. Udah. And exhale. We shall do it with both legs. We will repeat this with both legs. Inhale, bend both knees. Exhale, raise your head up. Raise your head with the exhale. Inhale, lower your head, stretch your legs, and exhale. With the exhale, lower your legs. Inhale, once again, exhale, inhale, exhale, inhale, exhale, bring your legs down, and exhale, bring your legs down. And the last time, inhale, in the foot position. Try to raise your head a little bit more up, close to the knees. Now we shall roll backwards and forwards. Just roll backwards and forwards on your back. Slowly come to the middle, stretch your legs, and put your legs back. Place your legs back on the floor. Breathe in a little deeper and exhale a little, and deep inhale and exhale. Now, put your palms beside your back and sit in the position of Vajrāsana. Slowly put your hands under your back and sit in Vajrāsana. Sit in Vajrāsana with your back straight. Relax your face muscles and your shoulders. Your palms on your thighs. Relax your abdominal muscles. We shall do Marjaryāsana. Prepare yourself. One, inhale, raise your head up, raise your hands, arms. Exhale, arch your back. Inhale, raise your head up and your back down, look up to the ceiling. Exhale. Izdah. Arch your back, chin to the chest. Inhale. Raise your head up. Look up to the ceiling. Back down. Exhale. Arch your back, chin to the chest. Look. Inhale, raise your head up, and exhale. Inhale, exhale, and exhale. Exhale once, deep inhale. And exhale. One deep inhale and exhale. Now we will repeat Marjaryāsana, keeping the breath. We should perform Marjaryāsana and try to concentrate more on your breath and the harmony between your breath and the movement. We should start: one, inhale, come up, Udāhnemo, potegnemo se. Two, exhale, place your palms down, izdahnemo, glanovina pod, arch your back, pogrbimo se. Three, inhale, udahnemo. Five. Inhale, exhale, 6; exhale, 6; exhale, 7; inhale, 7; exhale, 8; exhale, 8; exhale, 9; exhale, 9; inhale, and 10; exhale, and 10. Close your eyes. Take one deep inhale and exhale. You can start. Slowly finish the āsana. Once. Deep inhalation and exhalation. Stay in the position of Vajrāsana. Close your eyes. Feel the effects of Marjaryāsana. Marjaryāsana is a wonderful morning āsana, stretching your back muscles and activating your spine. It is very good for your digestion and for your period problems. Now we shall perform six rounds of Kapālabhāti. We are going to do six; those are three cycles, that is six Kaṭhūpraṇāms. Prepare for the exercise. It’s quite cold here in the morning, so Kaṭhūpraṇāma is the best exercise to warm up the body, which is a little cold here in the morning. Kaṭhūpraṇāma is the best exercise to warm up a little. We shall start together, first round. Sit motionless, feel your body. Once, deep inhale and exhale, and now we shall start. Inhale, raise your head up, stretch your elbows, close your palms together, and look up into your palms. Your upper arms should be at the level of your ears. And now, open your palms and go back down, and we go slowly back down. Place your palms on the floor, your forehead on the floor, in the position of Śaśāṅkāsana. Three, come in the front, put your chin on the floor, brada na pod, your chest on the floor, raise your shoulders up. Four, we go into the cobra position, the position of cobra, put your shoulders down, elbows close to your body, head up, look up to the ceiling. Podignemo glavu. And now, we go into the position of sumarāsana. Idemo u poziciju sumarāsana, stretch your right foot in front of your hands, look up, bring your arms up, close your palms together. Look up in between your palms, stretch your elbows, and try to put your pelvis a little bit more down. Bring your hands down, look up, and now come with your left leg close to your right leg. Stretch your knees and feel the stretching of your back muscles and your legs. Slowly come up. First raise your head, and then your arms. And close your palms and hands. Look up in between your palms. Elbows are stretched, the whole body is stretched. Open your palms, open your palms, and we go back. First, arms, and then your head. Put back, look up, stretch your back muscles, and now raise your hands up, stretch your elbows, look up. Slowly bring your arms down, palms on the floor. Bring your left foot back close to the right. And we come to the cobra. If it’s possible, go directly. If not, this is the direct way. If not, first you come onto the knees and then slowly to the cobra position. Now back to position number two. Slowly, polako, position pre-cobra two. Slowly come back to the Satsaṅg. Raise up your hands, palms, and return your hands. Once, deep inhale, inhale, slowly breathe in and out. And we will do five more cycles. I will count the last one. We shall do five rounds more. I will only count. Let’s start. One, let’s start. Two, two, three, three, four, five, six. Let’s put in the front: six, seven, eight, nine, ten, eleven. Let’s put back: twelve, thirteen, 13, 14. To the next: 15, 16, 17, 18, 19, 20. The third one: 1, 2, 3, 4, 5, 6, 7, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Fourth round: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. The fifth: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. And the last one, I shall count only in Croatian. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Deep inhale and exhale, and lay down back into the position of Ānandāsana. We shall relax a little bit. Feel your body, and observe the effects of the exercise. It is an excellent exercise for morning sādhanā. It’s very good for your body muscles. It’s strengthening your body muscles, relaxing them and stretching them; it activates your whole body. It is good for blood circulation, activates your life energy, and makes your breath deeper. It’s also very good for your cakras; it activates your cakras. Feel your breath. Relax in the position of Ānandāsana. Feel and observe that your breath is becoming deeper and deeper and slowing down. Be aware that also our heart beating is slowing down too. Be concentrated on your body in Ānandāsana and on your breath, and observe the effects of the āsanas. Now, once again, deep inhale and exhale, and put your palms beside your back. And slowly sit up in the position of Daṇḍāsana. We shall practice some āsanas from the fifth level. We shall start with Paścimottānāsana. Sit in Daṇḍāsana with your back straight and stretch your legs, your palms on your thighs. So, sit on the side of your legs, spread your knees, and your palms are above your knees. Raise your hands up, your arms up, look up to the ceiling. Raise your hands, look up. Inhale and exhale, take your palms down to take hold of your toes. Slowly go up again, inhale, and exhale, put your arms down, slowly exhale. Once again, we should do this exercise dynamically: inhale, exhale, go down. Inhale, come up, exhale, and exhale. Now we shall practice this āsana by staying in the position. Inhale, exhale, look up a little bit, stretch your back muscles, inhale. Breathe normally. Stay in the position. Normal breathing. Try to look up a little bit more so you can stretch your back muscles. Normalno dišemo. Breathe normally. Take hold of your toes. Hold on to your toes or your ankles or your gluteal muscles. Now inhale, head up a little, inhale, raise your head a little bit more, up, and then exhalation, inhale, exhale, to the final position, put your head down, try to go with your body a little bit more, with your stomach a little bit closer to your thighs. Position, normally breathing. Position, feel the area of Maṇipūra Cakra. Feel the stretching of your back muscles. This āsana also affects our inner organs; this āsana also affects our internal organs, especially on the kidneys and the pancreas gland. Now, slowly, come up, raise your head up, inhale, and exhale. Once, deep inhale and exhale. And we shall now perform Paścimottānāsana. Put your legs apart as wide as you can, but you should do it in a way that you don’t feel any pain in the area of the inner thighs. Try to sit straight, and try to push a little bit forward. In this way, open your chest and try to go a little bit forward. In this way, we could go a little bit easier into the final position. Just look for the moment, just take a look for the moment. When we go down, we should go down from the area of the pelvis and not on the account of our vertebrae. That means inhale and just perform. You just look at the moment, exhale, exhalation, and now we don’t go in this way, that we go with our head down and vertebra is going down, but we are here, head up, and then we go straight back down. In this way, we are going on the account of our pelvis and not our vertebra, so we try to do it easy and slowly, yeah. It’s very helpful if you put your buttocks a little bit up, and now we shall do it together. Inhale, raise your hands up. Exhale, try to catch your toes with your hands, and still keep your head up. Try to relax in this position. Relax your inner thighs, relax your back muscles, and try with exhalation to go a little bit down. Still keep your head up, breathe normally all the time. And now we shall go with inhalation up. Inhale, we go up, and exhale, put your hands down. Second time, we shall do the āsana with staying in the position. Let’s go together. Inhale, exhale, go down. Try to keep your head up a little bit more, so it’s easier that you are in the right position. And go down and stay in the position, breathing normally. If you feel that in this position you can go a little bit lower, just go a little bit more down. If you feel that this position is too low, you can lower it a little bit. We try to lower it a little bit more, but we don’t want to do that if we feel pain. Do not perform this āsana if you feel pain, but stay in the position. This is the only way to stretch your inner thighs, your back muscles. And now we go back, inhale, up, and exhale, put your arms down. Once, take a deep inhale and exhale, and now we will go slowly into the position on our stomach. Prepare for the position of Bhujaṅgāsana, Cobra. Put your palms down on the floor at the level of your shoulders. Your legs are together, your heels are touching each other, and your chin is on the floor or your forehead. Try to put your shoulders down and elbows close to the body. Look up to the ceiling and try to put a little bit more of the thoracic part of your spine. Pokušajmo. Open your chest, breathe normally, keep in the position, stay in the position. Normal breathing, settle into the position. Exhale, go down. You should do it once again, još jednom. Inhale, slowly go up, raise your head up, palms on the floor, toes down, in the position. Inhale and exhale, go down. Place your face on the floor and your arms close to your body. Deep inhale and exhale, and relax a little bit, a little bit in this position. Deep inhale and exhale, and relax in this position. Feel the effect of the āsana, we feel the action of the āsana. Bhujaṅgāsana is a very good āsana for back problems. It is an extremely good āsana for problems with the legs. It also affects inner organs, kidneys, and liver. It is also very good for people who have problems with anger control. It calms anger and anxiety. It calms down the anger. It also activates the Svādhiṣṭhāna Cakra. Now, slowly turn back onto your back. Lie down on your back. Two āsanas more. Lie down in Ānandāsana and get used to this position. Lie down in Ānandāsana and adjust a little to this position on the back of the legs. Now we shall do Sarvāṅgāsana. Bend your knees, bend your elbows, and place your palms as close as possible to your shoulder blades. Stretch your legs and knees, and spread your legs. And try to be in one line with your neck, hips, knees, and ankles. Let’s try to be in one line with your back, shoulders, hips, knees, and hip joints. In the final position, relax your feet and your legs, relax your stomach and your face muscles. Stretch a little bit your neck. In the crane position, relax the feet, calves, thighs, knees, abdomen, facial muscles, and a little more, and lower the neck. Also, try to be motionless in the position. Elbows are as close as possible to one another. Slowly go down. Pull your palms down on the floor. And go with your knees close to your head. And slowly, slowly, polako koljena prema glavi, and slowly, slowly, vertebra by vertebra, we go back to the starting position. Once, deep inhale and exhale, we shall do once again. So place your palms on the floor, inhale and go up, bend your knees, place your palms as close as possible to the shoulder blades, and stretch your legs. Stay in the position. Spread your knees and legs. Stay in the position. Exhale in the final position. Relax your feet, your legs, your stomach, your face muscles. Stay in the final position. Relax your feet and legs. Feel the position. Just stay in the position, because we shall go immediately from Sarvāṅgāsana to the position of Halāsana. So place your palms on the floor and slowly, slowly go down your feet. The feet, your knees are stretched. Try to stretch your leg muscles, especially the back side of your leg muscles. Your pelvis is up, and your back should be as straight as possible, and your legs should be as straight as possible. Stretch your neck, extend your neck, hold this position for a while while normally breathing. Hold on to your toes, and grab your toes. Hold this position for a while, breathing normally. Slowly bring your arms again, palms on the floor, slowly, slowly, go back. Deep inhalation and exhalation, deep inhale and exhale, and relax. Just feel the effects of the āsanas. Sarvāṅgāsana is a perfect āsana for your thyroid gland, very good also for swollen legs, very good āsana for blood circulation. Activates thyroid gland and Viśuddhi Cakra. Observe the effects of the āsana. Observe your breath. Now, slowly put your hands beside your body back and sit up. We shall finish our morning sādhanā with Bhastrikā Prāṇāyāma. Završićemo jutarnju sādhanu sa Bhastrika prāṇāyāmam, prāṇāyāmam petog stupnja. So sit in a comfortable position, posture. You can sit in Sukhāsana. The most important thing is that you feel comfortable in this posture. The most important things are that your back is straight and your body is relaxed. Najvažnije da, in the next position, keep your back straight and that we are completely relaxed. Put your hands in the position of Chin Mudrā, close your eyes. Breathe normally, observe your breath, the breathing process, be aware of every inhalation and exhalation. Relax your face muscles, relax your lower jaw, relax your neck, relax your shoulders and your arms, relax your elbows, relax your abdominal muscles, relax your triceps, relax your pelvis, your knees, and your ankles. And relax your leg muscles. And now take the Prāṇāyāma Mudrā. Index finger and middle finger are on your forehead. Close your right nostril with your thumb, zatvorimo desnu. We shall breathe twenty times on the left nostril with a strong, equal breath. After the twentieth time, we shall inhale and exhale once, and then change the nostril. We can start. One deep inhale and exhale. One deep inhale and exhale after the twentieth time, and change the nostril. With your ring finger, close your left nostril and breathe through the right nostril. Once, take a deep inhale and exhale, and slowly put your hands on your knees in the position of Chin Mudrā, and we shall breathe through both nostrils. After the twentieth time, deep inhalation and exhalation. Observe your breath, prematramo dah. And now we should do the same, starting on the right nostril. Take the Prāṇāyāma Mudrā. Place your hand on your forehead. Close your left nostril with your ring finger, and we breathe only through the right nostril twenty times. After the twentieth exhalation, take a deep inhale and exhale. Close your right nostril and breathe through the left twenty times. After the twentieth exhalation, take a deep inhalation and exhalation, place your hands on your knees, and we breathe through both nostrils. After the 20th exhalation, take one deep inhale and exhale, then breathe normally. Observe your breath, observe and feel the effects of Prāṇāyāma, Bhastrikā. It is a very strong Prāṇāyāma. It is very good for waking up in the morning. It makes your breath deeper, will activate your blood circulation, and also affects your energy. Stay a little bit more in the position, breathing normally. Be aware of the positive effects of this exercise. Be aware of the beneficial effects of Prāṇāyāma and enjoy it. And now we shall finish our morning sādhanā with chanting Oṁ. We shall chant three times Oṁ and the mantra nāhaṁ kartā. We will finish our morning sādhanā by singing Oṁ and nāhaṁ karatām. Once, deep inhale and exhale, and deep inhalation. Fingers warm up. Place your palms on your face muscles, warm up your face muscles. Open your eyes, and bow down. Bend forward. Stretch your arms and your back muscles. Put your forehead. Try to put your forehead on the ground. Feel the circulation towards your head. And slowly, with the help of your hands, come up.