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Alright, let's get ready for the practice. But slowly, very slowly. Please, come into Vajrāsana. Do it very slowly; do not go quickly. We do it slowly if we can. Children can also practice, no? Children also practice. Come. One. Stretch your whole body. Arms towards the ceiling, palms together. Stretch your elbows. Lift up your whole body. Very good. Two. Slowly bend forward. Three, and sit on the knees, only like this. Okay, chin, hands, knees, and toes are on the ground. Four. If you can’t do it because of back pain, then leave your legs down. Five. And six. Try to bring our heels also on the ground. Seven. Only the tips of the fingers are touching the ground so that your whole back is straight. Shoulders down. Eight, try to keep your foot straight, don’t bend it inwards. Nine, stretch again your whole body up. Ten, tip of the fingers and shoulders up. Eleven, if possible, keep your legs straight, head downwards. Twelve, support your back. On the knees, with your hands back, is straight. You can come here. Both girls, thirteen, stretch your whole body up from the hips. Try to come towards the ceiling. Fourteen, fifteen, sixteen. We change our leg. Try to bring your pelvis down. Knee and foot are in one line, foot sole is completely on the ground, yeah. Fifteen, sixteen, seventeen. Again, stretch your arms up, elbows straight if possible. Eighteen. Mira, yes, Mira. Nineteen, relax your neck, head down. Twenty, try to bend in your thoracic part of your spine and shoulders back. It’s come. Yeah, again we stretch our arms, bringing them downwards. The legs. Now our thoracic part is stretched. It is very helpful against the round back. Shoulders, elbows, neck are relaxed. Twenty-five, stretch again. And twenty-six, hands on your thighs. One more round, yes, of course. One more round, please. Five, five. Good. So now the second round will be even better because now we got some movement after long sitting. We start with one, two. Hands are in the distance of the shoulders, so that we need not move our hands when we go forward. Three, toes up. Four, again stretching. Five, shoulders down, shoulders back, middle of the chest push in front. Six, if we can’t touch with our foot soles on the ground, we make small steps. You can bend one knee and bring the foot sole down, and then bend the other knee. So it’s very helpful to stretch the leg muscles on the backside. It’s come seven, seven again. Shoulders up, head up, if you can’t look towards the ceiling, then keep your neck straight. Eight, nine, ten, eleven, twelve. You can also look straight if you have neck pain. Fourteen, fifteen, sixteen, change the leg. Seventeen, try to keep your knee and your foot in one line, no X position. What is this? Now, try to keep your legs together if possible. We need not lift our body so high up, but try to keep your legs together. It is twenty-three, twenty-three, yeah. This is, we’re talking twenty-four or three. Next position, very good. And while lifting up, we lift first our head and then bring your arms up, stretch your whole body, and with two, six, bring your hands on your thighs. Very good. One, two. Oh, Molly. Oh, Molly, slowly. We have time, yes. Now we try to stretch our arms in front. Stretch your arms in front, and slowly lift up your head. Go forward. Three, toes up, legs together. You know, there is… relax your back. Like there’s one caterpillar, yeah? And you’re near, yeah? It’s very, of course, back pain. People, you support with your belly muscles, and but it’s very good because it stretches our thoracic part of the spine. Four, and this stretches now our back muscles, our buttock muscles, our leg muscles. Five, legs together. Six, and now long, long, yes. Relax the neck, yes. If you have high blood pressure, please, you need not to remain in this position. Stretch your whole back, push with your arms back, and with your legs also downwards. It’s like the Sumeru, like the highest peak of the mountain. Try to stretch the legs again, with small steps if you want. Bring your foot so down, so we stretch your leg first. Now, now we bring the right one in front. It would be good that the foot is not in front of the knee, but they’re in one line. Don’t bend your knee inside, keep it straight in one line with your foot. It’s come ten, eight, eight again. Here we stretch our back, bring our shoulders back. If you can, relax your hip and feel the stretching of your hip flexor on the left side. Next one, stretch your arms towards the ceiling, then pelvis buttock down, bring your chest in front, the middle of the chest. Relax your back and shoulders and your neck, head down if possible, head down, straight legs. Head down means head towards the knees, we don’t look up. Relax your neck, relax your neck, yes. Twelve. Slowly now, relax your chest and your back, supporting with the knees. Thirteen, fourteen, fourteen, fifteen. If you have back pain, then of course, keep your knees bent. Everybody has to know his or her body, so according to this, we should practice fourteen, fifteen, sixteen, seventeen, eight, head up if possible. Otherwise, it looks a little bit sad. Nineteen, twenty. Now we can stretch our toes and legs together. If we can, twenty-one next, and the push next, next exercise: first, we lift up our head and lift and stretch our whole body, I think it’s twenty-five and twenty-six, we relax our hands and arms and shoulders. Very beautiful, very good. And now your hands and your fingers, leave it very relaxed, and like this, and like this, all here. Like this, other hand with both hands like this. Don’t touch too strong, just a little like this. Hurry home now. For a while, relax, okay? How you want to sleep? Relax, very relaxed.