Om Om Om Om Om Om Om Om Om Om Om Om Om Aum Aum Aum Namaste. We bring all our attention to the contact of our body with the floor and ground the feet, opening the whole surface of our feet and the toes. And from this stable foundation, we grow up to the top of the head, elongating the spine, elongating the neck, crown of the head is floating shoulders are relaxed hands in prayer position we gently engage the lower abdomen tailbone is down and we start breathing through the nose bringing our whole attention to the tip of the nose and just observe for a couple of breaths sensations inside the nostrils or at the edge of the nostrils enjoying the verticality of the body engaged and relaxed in the same time we can start breathing with soundful breath. And let our brain relax into the sound of the breath. And from here we can release and soften, soften the whole body, because it's always nice to soften the body before we make some effort and before we stretch, we feel the weight of the hands and we release relax and let go of everything what we don't need here and now firmly grounding the buttocks we try to keep the pelvis facing to the front and gently twist the spine. Breathing through the nose and to energize our body, we can do a little bit of tapping the front side of the legs, the side of the legs the side the back especially the back of the knees back of the thighs buttocks always nice to move the buttocks then abdomen and then the hands very nice to wake up shoulders chest back of the head back lower back back of the head also of course sides of do a couple of rotations of the shoulders and a couple of hitting the ground with the heels massaging from inside the brain the internal organs releasing and relaxing everything what we don't need here and now and we are ready for Sun Salutations so we come on the top of our mat if comfortable feet are together and we find our breath and use each inhalation for a movement. Inhale. Hands up. Exhale. Fold. Inhale. Open the chest. Exhale. We come down to a variation of Chaturanga curving the spine. Inhale. Variation of upper dog. Opening the chest. And exhale. Downward facing dog. and we walk the dog four neck is soft head is hanging for five inhale to the front open the chest exhale fold inhale all the way up and exhale someone'sitihi. We keep the lower abdomen engaged. Inhale, hands up. Exhale, fold. Inhale, open the chest. Exhale, to plank and place the knees on the floor. Chaturanga variation two. Inhale, upper dog. dog exhale downer dog one we leave a little bit of space between the feet two gentle external rotation of the shoulders. Three. Neck is free and soft. Four. Lower abdomen naturally retracted. And five. Inhale to the front. Exhale. Fold. Inhale all the way up and exhale hands down inhale we grow exhale we fold inhale on the chest engage the lower abdomen and prepare for full chaturanga inhale upper dog and 3 4 5 Inhale, walk or jump to the front. Open the chest. Exhale, fold. Let the head hang. Inhale inhale all the way up and exhale Samastitihi inhale bend the knees hands up exhale fold inhale open the chest exhale chaturanga or variation inhale upper dog or variation exhale downward facing dog here we ground the left foot and grow with the right to the sky one to the sky one two and three bend the knee for a couple of breaths one don't overextend the left knee micro bend and three With the next inhalation, we step to the front. And come up in warrior one. Gazing to the thumbs for one. Two. And three. Inhale, turn to the side for one. Two. And three. Inhale. Exhale. Place the right elbow on the knee. And extend the whole left side of the body. For two. And three. Inhale. We come up. Exhale. Reverse warrior. Extending the right armpit. Gazing into the middle of the right palm. For three. Inhale. Back to the center. And exhale. To Chaturanga. Up our dog with inhalation. Down our dog with exhalation. And we breathe. Steady breath. Calm mind. Inhale. Left foot to the front. And we grow with the hands, gazing to the thumbs. One. Two. Bending the left knee to 90 degrees. Three. Inhale. We open to the side one two and three inhale back to the center and the reversed warrior one two and three inhale there and exhale to chaturanga inhale upper dog exhale down a dog and we stay growing from the sacrum to the sky we let the lower abdomen we come in high lunge so now the left the left knee is off the floor and we are already balancing one two and three inhale we place the hands down on the mat. And bring the left foot up. One. Two. Relax the neck. And three. Inhale. We find our balance. Wobbling is always good. wobbling is always good one two and three and we release inhale in plank exhale down our dog we take a freeing breath here inhale left foot to the front and we balance in high lunge one two lunge one two and three inhale there exhale we frame the left foot inhale bring the right foot up relax the neck one relax the neck one two and three inhale grounding the to the front one breathing through the nose for two and three and we step to plank inhale exhale chaturanga upper dog with inhalation down and up with exhalation and we breathe breathing through the nose feeling the weight of the head inhale walk or jump to the front open the chest exhale fold inhale all the way up and exhale samastitihi for the next posture we ground the left foot and we shift carefully the whole weight of the body on the left side. We keep the pelvis vertical and squared and this helps us to keep our balance. We can place the hands on the hips and also gently engage the lower abdomen and we do a baby step first to three posture so we place the right foot on the left ankle and we stay here for a couple of breaths. One. And if this is all you can do today, that's perfect. Two. Three. Mind is calm. Four. And five. Now, with the next inhalation, we try to move a little bit further and place the right foot pressing into the left thigh. And we stay here. 1. Keep breathing through the nose. 2. 3. 4. 5. three four and five we can always place the hands in front of the chest one two and three or we can extend as a real tree one firmly grounded into the floor two and three inhale there and exhale we release the posture you can always shake out a little bit that's very helpful to release and relax any unnecessary tension from the body and from the mind. And we ground the right foot. Inhale. We bring the left foot against the right ankle. And we stay for one. You can have the hands in prayer position or you can have them on your hips or just balance. That's also fine when you need to balance. And five. Inhale. We bring the foot up. Again, hands wherever is comfortable for you. Two. And allows you and helps you to balance three four and five or we inhale and bring the hands up one two you can find the point in space on which you can focus that's also helpful three four and five inhale here and exhale we release and relax and shake out unnecessary tension we have a couple of more postures balancing postures we ground again the left foot now we bend the right knee and bent also the left and we can stay here one strong abdomen is very helpful in this one two three four and five inhale here exhale we press with the right hand into the right knee and resist one two and three inhale to the side you we can look to the front but we can also look to the opposite direction one strong abdomen is very helpful two three four and five inhale to the front and we release again shaking out is always good again shaking out is always good and we ground plant into the floor the right foot bending the left knee we bent also the right knee and stay here one two three if you want a little bit of challenge you can gaze to the tip of the nose that's not very easy four and five inhale we come up and resist the left hand one two three four and five balancing on one leg is always very good for the brain and not only for the brain for the whole body, maybe looking to the right, three, four, and five. Inhale to the front and we release. Now, let's go a little bit deeper. We will plant again the left foot into the floor and here we have more options we can just take with the right hand the right toe and stay here for five breaths that's very good Bring the foot up or we also fold to the front. One, two. You can choose whichever posture allows you to breathe today. Four and five. Now inhale here and exhale. We can bring the foot to the side. If that's too challenging, just bring bring the foot to the side. If that's too challenging just bring it down here to the side. And keep balancing on one leg. 1, 2, 3, 4, 5. Inhale to the front and again we extend one now we can gaze to the tips of the toes two three four and five and we relax and we plant again the right foot into the floor inhale grabbing the left big toe with the left hand we can stay here and breathe shoulders are in the same line or inhale extend to the front or inhale extend and fold over the leg one two three two three four and five inhale we come up exhale if that's easy then we do this one one keep balancing two lower abdomen is engaged three if you want to extend four that's also fine and five inhale look to the front exhale inhale and we stay if that's too high you can always go lower keep gazing to the toes mind is calm inhalation is as long as the exhalation four and five and we release and shake out and we step on both feet for a couple of breaths and just observe scanning the right side of the body from the top of the head down to the tips of the toes and scanning the left side of the body from the tips of the toes up to the top of the head. We notice if there are any differences between the left and the right side we observe how our balance is now how does our body feel and with the next inhalation we are again at the top of our mat inhale hands up exhale fold inhale open the chest exhale to chaturanga or variation inhale upper dog or variation exhale down or dog and from downward facing dog we come to sitting. We find a comfortable position. Sitting with legs crossed. Or we can just go for Siddhasana. One leg in front of the other one. Ground the buttocks. Grow from the crown of the other one, ground the buttocks, grow from the crown of the head spine is long, neck is long and we place the hands one in the other one and we stay here for a couple of breaths we let the breath flow in its own pace release and relax all unnecessary tension from the top of the head down to the tips of the toes softening the facial muscles the lips are soft softening the facial muscles the lips are soft shoulders are relaxed gently smiling face arms are relaxed forearms and hands are melting into the lab ribcage is spacious pelvis and hips are relaxed and and the pelvic floor is firmly grounded. We feel the weight of the body on the floor. We let our thighs, knees and calves relax. And let all the little muscles of the feet completely release. And we stay growing from the crown of the head and grounding into the floor expanding and retracting with each inhalation and each exhalation and to finish our session we bring the hands in front of the chest inhale and exhale deeper and we inhale to chant OM Shanti, Shanti, Shanti Shanti means peace Namaste Thank you for sharing the practice with me.