00:03stretch your legs out, can lean back and shake your legs, take support of your hands and stretch
00:14your back upwards, keep your back straight, Dandasana, make sure there's a Banda,
00:24if you are sitting in correct position you will already start to feel
00:29some stretch in your hamstrings, keep your back straight and if you need support you can put a
00:35pillow or a folded blanket under your buttocks, then bring your hands as if you are holding a rope,
00:43pull the rope down, open your legs about 40 degree apart, keep your back straight again,
00:55hands on your knees, inhale, lift the chest up and bring your right hand to the left leg,
01:01left hand back, try to twist,
01:07keep breathing normal,
01:10exhale down, release, then chain the hand, so left hand goes onto the right leg, inhale and exhale,
01:19open your right arm, bring your hands, this time you are going to do as if you are grinding rice
01:29or wheat,
01:34keep your breathing either normal or you can inhale, exhale, inhale, exhale, then other way around,
01:46inhale, exhale, inhale, exhale,
01:50inhale, exhale,
01:50so whenever we open the body, inhale,
01:52when we close the body, exhale,
01:55bring your hands as if you are going to, rolling the boat,
02:02so inhale, exhale,
02:06inhale, exhale,
02:08other way around,
02:11inhale, exhale,
02:13inhale, inhale, exhale,
02:17sit onto your feet,
02:20open your legs wider,
02:22palm together,
02:24and open your legs as wide as possible,
02:28comfortable in your body,
02:29inhale,
02:32exhale,
02:35inhale,
02:36on the next exhalation, you are going to stretch your arms outward,
02:42and lay onto your belly,
02:46and stand onto your elbows,
02:49elbows together,
02:51and rest your face into your hands,
02:55breathe normal,
02:58focus onto your navel and sacral chakra,
03:05then interlock your fingers like this, bring your hands on the ground, and you're going to push your hands into
03:13the ground, and lift your elbows off the ground, exhale down,
03:20inhale up,
03:24exhale down,
03:26and bring your hands under your shoulders,
03:30fingers wide open,
03:32and inhale,
03:33and lift your head up,
03:33push with your hands,
03:35chest up,
03:36shoulders up,
03:36then relax your shoulders,
03:38and tuck your elbows by the side,
03:40look forward,
03:41or up,
03:42exhale down,
03:43and bend your knees,
03:47hold your ankles,
03:50forehead down,
03:53then inhale,
03:55lift your head up,
03:56legs up,
03:57and stand onto your abdomen,
03:59breathe,
04:00so that you rock back and forth,
04:04exhale down,
04:05ground lie onto your back,
04:09bend your knees,
04:11hold your ankles or palms flat on the ground,
04:17and inhale,
04:19lift your hips up,
04:21roll your shoulders towards the ground,
04:24tuck your chin to the chest,
04:27breathe,
04:30and release,
04:31come down,
04:32feet flat on the ground like this,
04:34then bring your right leg under,
04:36the left,
04:37and left leg on the top,
04:40bring your hands on the back,
04:43like this,
04:44inhale,
04:45lift your chest up,
04:47and as you exhale,
04:49bend forward,
04:52give even more pressure,
04:55hold there,
04:56your chest resting onto your left thigh,
05:00inhale back,
05:02exhale,
05:02release,
05:03and change your leg,
05:05so this time,
05:06left leg goes under,
05:09right leg on top,
05:12and gently bring your hands again onto the back,
05:15like this,
05:17inhale,
05:17lift your chest up,
05:19and as you exhale,
05:21bend forward,
05:21bring your chest onto the right thigh,
05:27those who can go into Padmasana,
05:29let's go in Padmasana,
05:31otherwise continue practicing in Sukhasana,
05:36we are doing Kapalbhati,
05:3830 pumpings,
05:39inhale into your abdomen,
05:43exhale,
05:46inhale,
05:49exhale,
05:50now inhale fully completely,
05:54and begin the pumping,
06:18exhale,
06:20inhale,
06:23and exhale,
06:25and exhale.
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