 How are you today? In our last session, we need some standing poses and today we'll be doing some asanas that you can do on the mat. Are you all ready? Shall we begin? Okay. Now we will start with some warm-up exercises. We will start with breathing exercise. We'll do this three times. We will breathe through the nose and breathe out through the nose. Shall we begin? Right. Breathe in. Breathe out. Breathe in. Breathe out. Breathe in. Breathe out. Okay. Now put your hands on the side of the hips and you will raise the right hand over the head. We'll bend the hand like this. Bring it back and we will raise the left hand. We'll do this repeatedly four times. Okay. One, two, three. We will give some exercise to our shoulders. We will move clockwise four times. Begin. One, two, three, four. Now we will rotate anticlockwise four times. One, two, three, four. Now we'll give our next exercise. We will rotate clockwise four times. One, two, three, four. Now anticlockwise. One, two, three, four. Now relax. This is our warm-up exercise. Okay. Now we'll move on to our first posture which will be doing the Dandasana. This is the basic sitting pose for all bands. Stretch your leg. Join your knees. Join your hips and join your big toes together and stretch. Put your hands, palms on the side and stretch your elbow with your back straight and hold till the count four. One, two, three, four. This posture helps us to improve our sitting positions and also tones our spinal cord and legs muscles. We'll move on to our second asana which is called Padmasana. For this we will be sitting in a Dandasana and we lift our right leg holding it with our hands or the ankle. We'll put them on our left thigh. We will lift the other left leg, holding it and we will be sitting. So we get the Padmasana. Let's form together the thumb and the index finger together in the Khyana Mudra Asana. Join this and stretch your hands and let's count with the count of four. One, two, three. This pose is also called the largest pose and this helps us refreshes our body and makes our mind alert. It also practicing this will improve our knees, hips and ankles. Let's come to the Dandasana again. Now from here we'll be doing the Parvatasana. This asana is also called the Mountain Pose. Start sitting again with the Padmasana. Stretch your hands, lock your fingers, thumb them out and we're going to stretch over our head like this straight, straight, straight and we're going to stay like this until four counts. One, two, three, four. Make sure you don't bend your elbow. Again, come back slowly in the same Padmasana and relax. Come back again to Dandasana. So we come back again to a relaxed position and we hope you enjoyed this session. Eat healthy, get fit and keep practicing this asanas. Until next time, bring you with more asanas. See you there. Bye.