 Hello, my name is Lutska and today I prepared some yoga exercises for you. Maybe more challenging, but I am sure that you will make it and you will be perfect. So try to do your best, try to feel yourself, please don't hurt yourself of course. And just let's start in some sitting position and you can close your eyes. Just on your breath, be in connection with each inhalation and each exhalation. Inhale here and with exhalation bend your head to your right side and put your right palm up on your left ear. Feel the stretching on your left part of your neck and just bring it here. If you want to try something more, put your left palm or your left fingers on the floor or on the chair. And you can stretch down, put your left shoulder down, lower it and breathe here. Three, and one, three, just lift your head back up and put your right palm on your left shoulder. So your right elbow have to go up and your left arm is bent behind your back. And just try slowly to close your fingers and cross them behind your back if it's possible. If it's not, just stay in the basic position here. Inhale, look up, exhale, bend your back down on the floor. Three, and one. Slowly lift your chest, your back up and spread your arms widely apart. Let's start some small rotation. So twist your chest to the right, put your right palm behind your back and your left palm some on your right thigh. Lift your chest, lift your head, inhale here and with exhalation look back and breathe. Breathe in, breathe out. Two, and one. And slowly face forward again and switch to side. So bend your head above your left shoulder and put your left palm up on your right knee. Just breathe here. If you want to try something more intensive, put your right palm or your fingers of your right arm on the floor or shaker. And breathe. Two, now lift your head up and put your left arm behind your head on your right shoulder or try to touch it if it's possible. And your right arm bent into your back. Try to touch behind your back, each palm and cross your fingers. If it's possible just stay in the basic position with inhalation look up and with exhalation bent forward. Two, and one. Lift your chest, your back up to the basic, spread your arms widely apart and twist to the left. Put your left palm behind your back, your right on your left thigh. Keep your head lifted, your back straight and slowly with exhalation look back again. Three gentle breaths in here. Breathe in and breathe out. Two, with inhalation slowly turn back facing forward. Now let's move to some standing positions. So if it's possible make space around you and let's start with standing position where your legs are widely apart. Put your palms on your hips. Keep your sitting bones facing down the floor. It's very important to feel the lengthening of your spine up to the top of your head. With inhalation look up to the ceiling and with exhalation bent forward but try to bend just from your hips. Keep your spine long and just go down deeper and deeper. Then put your palms on the floor. You can use them to relax into the direction down to the floor, down to the mat. And if it's possible you can try to put your head on the floor. If it's not possible just breathe in here. Breathe, exhale and with inhalation roll slowly back up. Lift your arms above your head and with exhalation spread them widely apart. And open your left foot to the left side facing to the left direction. Inhale here and with exhalation just bend your left knee. Inhale go up and exhale bend. Inhale up, exhale bend and one more. Inhale up and with exhalation stay in the lower position. Open your left palm up to the ceiling. Exhale here, keep your lower ribs close. And with inhalation open the left part of your chest and look up. Exhale back to the middle. Inhale up, exhale back and one more. Inhale up and stay here. Just touch with your right palm somewhere on your right leg. Don't use it like this in the passive position. You can be very active and stretching up. Two and one. Inhale lift your chest up and go forward. With exhalation just put your left elbow on your left thigh and lift your right leg up to the ceiling. You can stay here or something more challenging. You can be deepening the position down so you use your left arm and put on the floor close to your foot from the outer side. And you are looking still up to the ceiling and stretch forward and breathe three and one. Now use your legs and slowly try to stand back up to the basic position. Stretch your left leg, twist it inside and switch. And open your right foot to the right facing forward again. Inhale here and exhale back. Inhale up and exhale lower down. Inhale up, look forward through the ceiling. Last one, inhale up and exhale. Stay here, lower down in your hips. Your right knee is bent. Open your right palm with inhalation. Open the right part of your chest and look up. And exhale to the middle. Inhale up, try. Exhale to. Inhale, exhale and one last. Inhale and stay here. And again, don't use your left palm in the positive way but try to use it as an active arm, active help in the position. Looking up, two and bend your right knee. And inhale, go back slowly forward and put your right elbow on your right thigh and just stay in opening position to the other side, to your left part of your chest. Or you can make the more challenging variation of this position so you can put your right fingers to the floor and stretch your left arm directly up. Three, two, breathe in and breathe out. And one. Again, use the force in your leg and slowly stand up again, stretch the right leg and twist it forward with your palms on your hips. Inhale, look up. And exhale, bend forward and touch the floor. Can you feel the difference between the first try of this position and now, can you feel any difference? How you can feel? Try, just try. And let's go deeper down, maybe small step forward or more movement forward. But deep inhalation, exhalation, maintains. Two, roll up slowly, inhalation. Lift your arms, look up and exhale, pray pose. Twist your left ankle to the left again, open your left foot to the left side, bend your left knee, spread your arms again. Let's start on one leg standing position. Use your left foot, use your left knee, your left hip and the force in your left leg and stand up just in your left. Try. If it's possible, try to go deeper down. Your arms are still spread widely apart and try to go deeper, deeper, deeper. Maybe touch the floor with your left fingers and lift your right leg up. Three, two and one. Slowly bend your left knee again and make a big step back on the mat or on the floor. Stretch the left knee, twist the foot inside and open the right leg outside again. Bend your right knee, stand or put your weight more above your right foot and stand up. Wait here and slowly bend forward. Keep your left chest, left part of your chest open up and go deeper, deeper, deeper. Maybe it's possible to touch the floor. Look up to your left arm and lift your left foot and your left leg higher, higher and breathe. Three, two and one. Bend your right knee, make a big step back on the mat. Stretch your right knee, turn your right foot inside again and put your palms to the pre-position. This was the standing sequence and now let's move to the full Ashtanga variation of Sun Salutation, the dynamic form. So if you have some yoga mat, now is the best time to use it to make your practice more comfortable. Start with one inhalation and exhalation in the basic standing position. Next inhalation, lift your arms above your head and exhale, roll down slowly touch the floor, bend your knees. Exhale, just stretch your back and look forward and try to stretch your knees as well. Exhale, step or jump to the plank position and bend your elbows down to Chaturanga Dandasana. Inhalation, upper facing low, exhalation, downward facing low. You can stay here stabilized without any movement or if you feel comfortable you can use some stretching movement it depends on you what you feel, what you breathe three more two and one. Next inhalation, try to step or jump forward between your palms. Exhale, bend your knees and touch them with your forehead. Inhale, roll up slowly lift your arms above your head and exhale, put your palms to the pre pose and one more sun salutation inhalation, lift your arms exhalation, touch the floor with your fingers and touch your knees with your head. Inhale, stretch your back forward with your head. Exhale, jump or step Chaturanga Dandasana. Inhale, upper facing exhale, downward facing and another five breaths in this position four breathing and breathe out three two and one. Next inhalation, step or jump forward look forward look in the front exhale, bend deeper down inhale slowly, roll up lift your arms above your head exhale, pray position okay, that was the Ashtanga variation of sun salutation it's more dynamic, it's more challenging so I hope you enjoy it and now the final part with some relaxation or some Pranayama technique so if you want to try just sit down in some comfortable sitting position and trip on one very very common Pranayama technique which is called Nadi Shudhi or Nadi Shodhanai depends on the tradition let's start with using our right palm put your pointing finger and middle finger bend into your palm and your thumb and your ring finger is touching your nose and we will close with each of these fingers we will close the the nose or the gate into our nose so we will alternate the breathing through the right and left nostril so try to focus on your breathing your left arm is just relaxed in Chin Mudra or just palm on your thigh breathing through both nostrils and close the right one and exhale just through the left then inhale through your left nostril and switch so close your left and open your right exhale inhale through your right nostril switch exhale through your left nostril inhale through your left switch and exhale through your right inhale through your right exhale through your left inhale through your left and exhale through your right inhale through your right exhale through your left inhale through your left and exhale through your right continue few more rounds In the end, exhale through your left nostril, then relax your right arm and your right palm next to the left on your thighs or on your knees. And enjoy the breathing through both nostrils, which are maybe more open. You can feel the difference between the right and left gait through your nose. And I hope you enjoy this lesson. I hope you will stay safe and you will stay healthy in this condition of these lockdowns and so on. And let me thank you for this lesson. And I hope we will see each other face to face again as soon as possible. So, namaste to you. Bye-bye.