Om Om Om Om Om Om Om Om Om Om Om Om Om Om OM OM OM OM OM OM OM OM OM Namaste, this is how we start our yoga practice today. Firmly grounded into the floor, growing from the crown of the head, hands in prayer position. We observe the sensations between the hands touching lower abdomen gently engaged tailbone down and we observe for a couple of press the verticality of our body shoulders are relaxed, neck is long. We start breathing through the nose and try to keep the inhalation as long as the exhalation. You are already at the front of your mat. Feet are together when that's comfortable. Hands along the body. And we start with Sun Salutation A following the flow of the breath and using each inhalation for a movement and each exhalation for a movement with the next inhalation we bring the hands up exhale reach out and fold we take the chance to let the head hang inhale engage the lower abdomen open the chest exhale we come down on our hands and knees and curve the spine inhale open the chest and exhale bringing the buttocks up to downward facing dog. We ground the palms, open the fingers to the sides and we walk the dog a bit for a couple of breaths. and we walk the dog a bit for a couple of breaths we bring each knee towards the chest releasing and relaxing the neck feeling the weight of the head we stay for five breaths inhale walk. Inhale, open the chest exhale we go to plank and place the knees on the floor and from here with controlled slow movement we go down inhale cobra exhale to downward facing dog and we breathe one gazing to the knees or the three we can let the spine wave with the breath four five inhale walk between your hands open the chest exhale fold let the head hang inhale all the way up we grow gazing to the thumbs and exhale to someone's titty here inhale we look up exhale we can look to the tip of the nose inhale between your eyebrows and exhale we go to plank and full chaturanga inhale upper dog and exhale downer dog and we breathe one Breathe. One. Two. Three. You can always have the knees slightly bent. Four. And five. Inhale. Walk to the front open the chest exhale fold inhale all the way up and exhale to someone's TT here Sun Salutation be. Inhale. Bend the knees. Hands up. Exhale. Fold. Let the head hang. Inhale. Open the chest. Exhale. We can go again for a variation of Chaturanga. Curving the spine. Inhale. Opening the chest. And exhale. Down downward facing dog inhale right foot between your hands the left heel is on the floor firmly grounded we bring the hands up with inhalation exhale chaturanga or variation inhale upper dog or variation and we exhale to downward facing dog now we bring the left foot to the front and we grow with the inhalation exhale chaturanga we can practice another variation inhale upper dog and exhale downer dog one two we stretch nicely the whole back side of the body for three four and five inhale walk between your hands open the chest exhale fold bend the knees hands up and exhale Samastitihi one more inhale exhale let the head hang inhale open the chest exhale chaturanga upper dog with inhalation downer dog with exhalation inhale right foot to the front and we gaze to the thumbs exhale thumbs exhale chaturanga or variation inhale upper dog exhale downer dog inhale left foot to the front exhale chaturanga or variation inhale upper dog or variation exhale down or dog and we stay gentle external rotation of the shoulders makes more space neck is soft head is hanging four Inhale, walk to the front, open the chest. Exhale, fold, bend the knees and come up with knees bent. And exhale, Samastitihi.