Find your attention to the breath breathing in its own pace notice the natural flow of the breath with the next inhalation bring the hands up exhale hands down inhale relax the shoulders. Inhale, bring the hands up. And with the exhalation, we interlace the fingers and push up with the palms, extending the sides of the torso. And we breathe and let the ribcage expand to all sides let the abdomen expand exhale hands down inhale hands up and with the exhalation we stretch the right side of one two three four and five inhale to the center exhale we change side and stretch the left side of the body for one two three four and five inhale to the center push away with the hands engage the arms and exhale stretch the side of the neck and observe the sensations arising inhale push away exhale change side we keep breathing through the nose push away and exhale hands down inhale hands up exhale we twist to the left placing the right hand on the right knee gazing over the left shoulder growing from the crown of the head. With each inhalation. Inhale to the center and hands up. Exhale we change side. Gently twisting the spine to the right. Inhale we bring the hands up. Exhale, we place the palms behind the buttocks with fingers towards us. Roll the shoulders back and let the head hang. We can gaze to the tip of the nose. Inhale. We come back to the center and walk the hands to the front. Opening the chest, folding. If it's easy, you can try to go a little bit deeper, bringing your chin or forehead closer to the floor, keeping your fingers active and letting the spine wave with the breath inhale come back to the center open the chest look up exhale curve the spine bring the chin into the collarbone inhale and exhale for a couple of times in your own pace opening the chest looking up and curving the spine looking down warming up the spine and come back to the center with the next inhalation we can extend our legs to the front and start warming up the shoulders bending slightly the knees and start warming up the shoulders bending slightly the knees rolling the shoulders back in front inhale hands up exhale fold halfway inhale open the chest exhale lift inhale roll the shoulders back look up and exhale fold to the front if it's not possible to reach your toes that's totally fine you stay where you are breathing through the nose and enjoying this forward bend we let the spine wave with the breath with the breath inhale open exhale lift inhale all the way up and exhale hands down inhale reach out exhale fold halfway inhale lift or engage the lower abdomen and pelvic floor exhale look up inhale falls to the front find your way to a forward fold as deep as your body allows you today release any unnecessary tension inhale uncoil come lift. Inhale, bring the hands up, exhale, hands down. Inhale, hands up, exhale, fold. Inhale, open the chest, exhale, lift. Exhale, lift. Inhale, roll the shoulders back, look up. And exhale, grab the left foot with the right hand. Inhale, bring the foot up with knees straight or fold inhale we interlace the fingers and rest for a couple of breaths in this forward fold inhale grab the right foot bend knee or straight and look over the shoulder twisting the spine growing from the crown of the head breathing through the nose inhale to the front exhale fold Inhale, uncoil. Exhale, lift. Inhale, bring the hands up. Exhale, hands down. Inhale. Inhale, we bring the hands to the front and start warming up our fingers and toes, exploring Exploring full range of movement. Opening and closing. Then we balance on our buttocks and rotate the wrists and the ankles. We can change direction. Keep balancing. Inhale, place the hands to the front and exhale to cat and cow stretches, placing the wrists under the shoulders, knees under the hips. We let the top of the feet rest on the floor. Inhale, let the core drop look up exhale curve the spine look to the navel inhale open the chest exhale look to the navel. Inhale in cow. Exhale in cat. Inhale in cow. Exhale in cat. Inhale, relax the abdomen. Exhale, retract. Inhale. exhale retract inhale lift the knees of the floor and stay there and observe keep breathing through the nose knees down inhale right hand up exhale under the shoulder inhale open the chest exhale hand down inhale reach out exhale bring it down inhale exhale inhale and exhale and we stay breathing through the nose we let our body find the comfortable position inhale we come back to the center inhale left hand up exhale under the ground inhale open the chest and exhale we stay for a couple of breaths Inhale, we come back to the center. up engaging the whole body for a couple of breaths inhale there open the chest and exhale grow from the sacrum to the sky and find your way to a comfortable downward facing dog position walk the dog bending each knee bringing the thigh to the chest stretching the whole backside of the body inhale bring the right leg up breathing through the nose mind is calm inhale exhale bend the knee and stretch even more the hip and the front of the thigh inhale exhale bring the foot on the floor and keep walking the dog releasing and relaxing the neck inhale left foot up Spread the whole surface of the palms and the fingers. Inhale. Exhale. Bend the knee. Keep breathing through the nose, going into a deeper stretch. Inhale. Exhale, foot down. Inhale, walk to the front between your hands, open the chest. Exhale, fold, let the head hang, grab the opposite elbows. Swinging the body back and front left and right inhale all the way up and exhale Samastitihi sitting with your back straight push with the heels to the front inhale bring the hands up exhale fold grab the toes inhale and exhale bring the chest as close as possible to the thighs release and relax the neck and the right knee inhale exhale fold over the left leg go as far as your body allows you today allows you today inhale up exhale extend the feet to the front and lift inhale bend the left knee exhale fold over the right leg if that's too deep you can come halfway up and stay there gazing to the toes inhale uncoil exhale extend the leg to the front and lift and buttocks down inhale bend both knees bring the soles of the feet together grab them and stay there for a couple of breaths with spine straight and start moving the knees up and down inhale open the feet gently folding to the front you can go as deep as your body and breath allow you inhale and coil exhale Inhale, uncoil. Exhale. Try to bring the top of the head between your feet. Curving the spine. Releasing and relaxing the neck. Inhale, open up. Exhale, release the posture. Inhale cross the feet, palms on the floor, exhale lower down, upward facing dog with inhalation, downward facing dog with exhalation inhale step with the right foot to the front bending the knee and we come to Swan posture if it's easy for you you can bring the shin of the right leg parallel to the front of the mat this is a deep hip opener and we stay there for a couple of breaths chest is open we grow from the crown of the head inhale and exhale fold to the front either on your elbows looking to the front or if your body and breath allow you today place the forehead on the floor and relax the whole upper side of the body whole upper side of the body inhale come up and exhale gently release the posture to downward facing dog observe observe the difference between the right side of the body and the left side of the body. Inhale, step to the front with the left foot bending the left knee. Roll the shoulders back and interlace the fingers opening the chest looking up for a deeper stretch inhale you can bring the shin in a position parallel to the front side of the mat and breathe for a couple of more breaths and exhale bring the elbows on the floor or the forehead resting to the front. Enjoy a deep hip opening. Inhale come up and exhale gently rise to downward facing dog. Grounding the palms. Inhale, walk or jump to the front. And we go for Malasana. Deep squat. Hands in prayer position. Pushing away with the elbows. Inhale. Open the chest. Bring the right hand up. Look to the right thumb exhale and down inhale left hand up reach out gazing to the thumb opening the chest exhale hands down curve the spine relax the head. Inhale. We press into the hands. And exhale. Feel the weight of the head. And stay there for a couple of breaths. As deep as your body allows you today. Inhale, open the chest. Exhale, curve the spine in cat. Inhale, to cow. And exhale, downward facing dog. Inhale, walk or jump to the front and sit for Navasana. Balancing on our buttocks, knees can be bent, chest is open. Inhale, cross the legs and lift. Exhale, down. Inhale inhale navasana you can also help your knees with the hands bring the gazing to the toes. Inhale, cross the legs, lift, exhale, come down. Embrace the knees and roll over your back, massaging the spine, the muscles around the spine. And lie down. Find a comfortable position and prepare for shoulder bridge a gentle backbend inhale bring the heels close to the buttocks grab the ankles and bring the pelvis up. If catching the ankles is not that easy, you can always interlace the fingers and stay there. Shoulder blades are crossed to each other. We press in the back of the head, shoulders, arms and feet. Neck is off the floor chin is away from the collarbone ideally we gaze to the tip of the nose inhale and exhale bring the lower back down embrace the knees and start making little circles to the left and to the right gently massaging the lower back the spine Pressing with the thighs into the abdomen. And we slide to happy baby posture. Grabbing the outer part of the feet and gently pressing down the knees closer to the floor floor with each exhalation Release the posture, extend the feet and observe for a couple of breaths Inhale extend the right hand alongside the right ear, bend the right knee and twist to the left, gently pressing with the left hand into the right knee. reclining twist releasing and relaxing any unnecessary tension taking the chance to soften the facial muscles the tongue in our mouth is silent silent we can also extend the right leg inhale to the center embrace the knee and squeeze it down towards the right armpit stay there for a couple of breaths and release. Observe. Inhale, left hand up, ground the shoulders, bend the left knee and exhale, twist to the right gently pressing with the right hand into the left knee breathing through the nose we release relax and let go of any unnecessary tension if it's easy and comfortable you can extend the leg inhale back to the center embrace the knees squeeze it towards the armpit and exhale release Bend the knees and bring the forehead way to sitting with legs crossed. Notice the flow of the breath. Observe sensations arising throughout the body. Inhale, bring the hands up Exhale, interlace the fingers Inhale there and exhale Fold to the front Breathing through the nose Let the forehead rest on the floor. go as deep into the posture as your body and breath allow you today inhale all the way up We bring the hands in reversed prayer position. Exhale, fold again to the front. If reversed prayer position is not possible, just grab the opposite elbows. Keep opening the chest. Neck is soft. Inhale all the way up. Exhale, release the posture. And bring the thumb and the first finger together for Jnana Mudra. The other three fingers are straight, elbows are straight, chest wide open. Gaze to the tip of the nose if comfortable. to the tip of the nose if comfortable spine is straight grow from the crown of the head with inhalation and ground the buttocks with exhalation inhale place the hands on the floor and either engage the lowertocks of the floor gazing 45 degrees up exhale down bring the hands together and observe notice the flow of the breath observe sensations arising throughout the body release the posture and find your way to final relaxation extend the spine on the floor make sure your neck is long extend your limbs soften the joints. Turn the hands up facing with the palms to the sky. The left foot is leaning to the left. The right is leaning to the right bring your attention to the navel area and just observe how the navel is rising rising with inhalation and falling with exhalation rising and falling and let the whole body release relax and let go of any tension melting into the floor completely surrendering to the gravity