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I had to hurry to change my position. Let's look at the position. The best will be to take Ānandāsana. This way, we will see if we have enough space, even for exercises in bed. Feel the contact between your body and the floor, and try to feel the heaviness of your body. Be aware of your breathing. Feel how with inhalation the navel rises and the body expands. During exhalation, the body contracts and the navel goes down. Now, take one deep inhale. Slowly move your fingers and your toes. Now, with inhalation, stretch your body. And exhale, relax. Once more. Eště jednou. Inhale, stretch your body, and try to press your low back. And once more, inhale, together, hands up, stretch the body, press the low back and neck to the floor, keep the back and neck on the mat, and exhale down. Now we will slowly start with Pavanamuktāsana. Right leg. Pravá noha. Inhale. Nádech. Exhale, press the knee to the chest and nose to the knee. Inhale, head to the floor. Exhale, head to the floor. Inhale, exhale. Feel that your low back is now pressing the floor, and in that way, we are releasing tension from the low back. Inhale, head on the floor, and exhale, stretch your legs. Try to keep your shoulder blades on the floor. Inhale, exhale, inhale, and exhale, and once more, inhale, exhale, inhale, and exhale. Relax, and now slowly sit in Vajrāsana. We will relax in Vajrāsana also. Just sit in Vajrāsana. Straighten your spinal column. Palms on your knees. Try to relax your shoulders and elbows. Also, try to have your ear above your shoulders, and your jaw parallel with the floor. Breathe with your abdomen. In this position, we will feel that this muscle is relaxed. Vajrāsana is excellent for our Vajra Nāḍī, for relaxing and balancing the three main nāḍīs: Iḍā, Piṅgalā, and Suṣumnā. It is also excellent against headaches. Be aware of your breathing and the movements of your navel. Now we will practice Marjari. One, inhale. Two, exhale, look to your navel. Nine, slowly up. And sit ten. This is excellent for the abdomen if you have painful periods, also for activating complete yoga breathing, and for the spinal column. Second round. One. Two. Look to your navel. Three. Inhale: abdominal, dorsal, and clavicular. Exhale: clavicular. Chest. Now we will look in front of us, and the foot is going up. Exhale to the left side and look above your shoulder. Inhale. And exhale on the other side. Inhale. Second round, exhale. Slowly, down, exhale. Be aware of your spinal column. Be aware of your breathing. From the hip joints, with a straight spinal column, go down and relax. Relax your head. Try to stretch your hands a little, but relax your shoulders and elbows. We will go up, inhale, and exhale. Look once more. I know this is a very easy āsana, but it’s not easy. First, when we go up, we are not doing like this. We try to do it correctly. Why? Because if we practice and practice incorrectly, we will not have good results. In the regular class, we talk about not doing like this. Because if you do like this, from here you don’t have anything for breathing, just a little inhale. And a little back, which is excellent against kyphosis, and a little look up. Here we feel all these muscles and the diaphragm, and we have a deep inhalation, stretch up, and when we go down, we go nicely down. Put, not completely stretch, but try in this position to relax. Not this. Not in stress. Relax and slowly feel that your elbow, forearm, and forehead are on the floor. With exhalation: up, clavicular, middle, abdomen. It is completely different. We feel muscles. If you practice only this, thinking "I am practicing āsana," you will not have the effect of the āsana. Inhale up, stretch, stretch. Imagine that somebody is pulling your hands up. Many like this, more, more up, not. I tell you, there are few people who are always like this. And when it will not go, people like this... So if you don’t have your hands on your ears, then we’ll make it back side. Okay? I’m sitting here, but not. I’m controlling very well, yes. Remain in this position. Now, this is a strengthening of your diaphragm and the muscles for your breathing. Through these movements, you will have deeper inhalation and a little look up. Now, imagine that all the time, somebody is stretching you up, and in that way, you are going down. Yes, and immediately you will feel that you become warm and start sweating. You don’t need the gym. You only need to practice āsanas in the correct way. Tell him, okay? This one, this one. Now we will go up. But he is very old. No, she is young. Sit in Vajrāsana and relax. If you are a little bit big, yeah, then it’s okay. Sit much, okay. But when you go up, then you should come down a little bit more. So if you are a little older, of course you can adjust the position, but we should try to have our hands next to each other. You know that our class has been here for many, many years, no? It always was, even in the distant past. So there are few who are like this, like Ajab, going like this, and then this or this. Of course, she is very like this, yeah, but at least you can come like this, but not like that. Then, next time, we will take all these people like this, and I will tell you how to do them, and two rounds skip right at the start. Yeah, so it goes around one, one, then the other, another. And then come here and then practice. So yoga is yoga. This is not only for like this, yeah? We are like in an operation, okay? Yes, please. Thank you. Now we will do one āsana from the second level. We didn’t manage to practice it here. First, look: Utthita Lola Āsana. We will manage to do this āsana. But first, look. First, I will show how not to practice, and I will try not to injure myself. Usually, when we look at this āsana, people are doing it this way. That is the formula for how to injure yourself. Never, because you will injure your lower back and you will stretch your legs too much. First, imagine these movements: you do inhalation up, but not like in gymnastics, just a nice position and stretch, and exhale. What is meant here is the action, and here is relaxation. In that way, we’ll go with the hands. We will do it this way. Relax your, look first, relax your palms. Slowly go up, and we are observing our hands. Here is the inhalation again, not like this. But this, okay, is this depending on your shoulders? And also, it is depending on kyphosis. But try to do this. After that, we are going down until we are parallel with the floor. And action, up and relax. This is excellent for your shoulders, for the area between your shoulder blades, and for your breathing. But you are not doing these movements. Try, and these movements will make that happen. The movement will provide you with the breath and exhalation. Also, when you do this āsana, try not to do it this way. Try to have your hands as straight as possible, not hitting yourself. It is not my sin, my sin. Ten times, after that, inhale and exhale. A few inhalations and exhalations, and we will do that once more, and relax. Only try to do these movements when you will not injure your neighbor. Because we are... Yes, slowly go up. First round is no problem if you are in the first. If you are in the first, you don’t need to—oh my God—not to do it this way, because I am showing this, and already I have dizziness. If you have movements with your head... You remember the first level. Something is here. And you do this. What it means is, more up is only more correcting of kyphosis. If you only do head movements, it will be like a car accident. Only movements in the one vertebra, in which it is not good to make movements. Same as here, because we have these two lordoses. And everything that is down is up, and everything that is up is down. Usually we have this problem, fourth, fifth vertebra, and usually we have a problem here. And we are not doing in this position or this position; we will have tension. Also, we are not, they call it chicken head, chicken pose. How will you know that somebody is in this wrong position? After summer, you will see a white line here. Because you are constantly in this position, and you will not be a redneck. You know what the redneck is, and who the redneck is here? You will have this white line, and that is the syndrome of the white line, if you know. That is not cocaine. The white line here is the syndrome. Also, you will see that especially ladies, when they have the chin... Here, the chain is disappearing. Oh my God. Especially not a Rudrākṣa Mālā disappearing. That will be... Don’t go, leave. Okay, now stretch nicely, head, neck, everything. Don’t relax slowly, don’t hurry. Now slowly inhale. Exhale and take a deep breath. Ten times in your own rhythm, and try not to injure yourself. Be gentle, not too much. Go there, and after ten, up and relax. This movement is mostly for your thoracic area. If you are in kyphosis, and you are doing this, okay, we will have some stretching here, but this āsana is mostly for this area, to make it so that you are able to open. Once more, inhale, and exhale down. Ten times in your rhythm, be gentle with yourself, do not injure yourself. Slowly go up, and exhale down, and relax in Ānandāsana. This is good. Like down, it’s very good. Because of that, Vishwagurujī made Ānanda Āsana. That is the position of bliss. If he will be a little more tortured, it will be really Śavāsana, a dead body. Try to relax and enjoy this position. Try to feel how you are breathing, especially this upper part. Be aware of the circulation in your body. We will do one more āsana. We also did not practice this in previous weeks. It is from the second level. First, look. I will put it on to see better. On the right side, and try to be in one line. Completely in one line. Imagine there is a wall behind you. It is excellent for your sacroiliac joint, the hip joint, for stretching and getting better tonus of your pelvis, diaphragm, and especially for ladies' organs. But also, guys will feel the stretching in the area of the prostate. In this position, we will breathe. What does inhale mean? Try not to do this. There are two forces: one which is pushing your hip joint differently. There are two forces there. One pushes the jaw forward. Second, your leg is going back. And the second force pushes the leg back again. And third, you are going more to the head. The third one actually pulls the leg towards the head, and breathe. Breathe. Nicely, you will feel the stretching in this low back. And exhale down. It is very important not to practice in this way. Last? Yes. Next, last, next month, yeah? Next month, yes, in the... Then we will do. Okay. Okay? Yes. You can do. I am finished. Now relax. So we will practice all day. The next year we come, then we will... Yes. Okay, with this we will finish. And now it is already time for eating. Thank you. Thank you.