The coming sequence is called the Surya namaskara or sunset rotation, in which we really developed strength and openness for the muscular system, the nervous system, the breathing, the whole rest of the body, but also for the mind and to really connect the mind and the body together with the movements and the Brits. Now how we are going to do this is come into a standing position with the feet close together. Take a little moment to feel the feet connected with the ground and just lift the toes up to really use the full length of the soles of the feet. And just to connect a little bit with your own toes, bring the big toes down the small toes up. And then the small toes down the big toes up and play for a couple of times with this to really connect with your own feet. Some of you might notice this is a bit hard to do or some of you may even tighten their hands.

So do try to keep the body nice and relaxed as you do this. One. So to make use of the full surface of the feet, lift the toes up, just bring the big toes down now, widen the toes as much as you can, and bring all the toes down. And just take a little moment if you want, you can close your eyes to feel how the balls of the feet and the toes are connecting with the ground, the size of the feet, and also kind of find the center of your heels. From there, bringing the awareness true, lower legs towards the knees and gently lift the kneecaps a little bit so tight in the upper legs that you kind of create a sense To the too strong Taylor supporting the rest of your body and engage gently the pelvic floor muscles, the muscles around your private parts around the anus around your knee and gently feels if you're tightening that the lower belly that this base of the spine.

From there, you kind of lift the rest of the spine up and as you do that, you create space for the chest, shoulders go back a little bit. The hands stay beside the body nice and relaxed with the shoulders gently back. lengthen the neck out. Oh, tightness in the jaw, relax the jaw, relax the face muscles. Maybe little mini peaceful expression on the face mini smile. Fine.

So from here we go to the first folks as you breathe in, bring the poms up. reaching up, depending on your state of back, maybe you want to keep your knees slightly bent and lift the pelvic floor muscles as much as you can. But if the back is strong if the body is strong and good, and keep lengthening out as much as you can and lean a bit back. Try to keep lengthening the hands away from the feet. lengthen out. Breathe in, breathe out as you bring the hands down, leading with the chest.

Coming into a forward then now if you cannot touch the floor, keep your knees bent, that's okay. But try to keep pressing the buttocks up and into the sky. If you can, you straighten the legs out, you push the back side of the legs back, you lengthen the neck out and really feel the whole backside of the body lengthening out. So this is when we actually Exhale completely. Let's stay for two more deep breaths. With each breath out, you lengthen a little bit more.

So that's less breath out. You step with the right foot back. Open up an lengthen the chest and forward enough, feel the groin area opening up and gently press with the right foot against the floor so that your right upper leg opens up a bit more. The nails are the hands in the foot on the same line. And in this pose, really feel the inner thighs opening up. Stay for two more deep breaths.

Take a deep breath in. On the breath out. Bring your left foot next to the right foot into downward dog The issue, straighten the legs out if you can with the heels to the ground. If you find this very hard, you can keep the knees slightly bent. That's okay. Okay, now widen the hands so that you use the whole surface of the hands, not just a wrist, lengthen the arms out, wiggle the neck that they're spaced for the neck.

Keep them away from the shoulders, the shoulders nice and wide. Press the buttocks up into the sky and thread to straighten the legs out. This is when we exhale, complete, let's say for two more breaths. After your next breath out, keep the air out as you come down with the chest in between the hands. That is up, chin forward, elbows in, let's say for two more breaths. Really try to feel you're making a nice curve for the lower back And then after your last breath out when it comes up to Cobra, if your lower back is not so good, do the alternative pose for like this.

Otherwise you try to straighten the arms a bit more, keep the hips close to the ground, lengthen the neck away from the shoulders, bring a head of it back so that you really open up the heart and the chest. Stay for two more deep breaths is when we inhale, completing less inhalation coming with the products back, exhaling into a downward dog gamma stay for three Brits. Press in the fingertips, the fingers, the palms into the ground, lengthen the arms and keep the neck long. Push the buttocks up into the sky straighten the legs out last breath Step with the right foot in between the hands. Lengthen again the chest. here for a couple of more breaths.

Press the left foot into the ground. Feel that you're making a lift with the chest forward and up. Maintain the hair. Lastly, breath in. Step forward with the left foot as well into a nice Forward Bend. With the spine straight with the leg, stretch, slowly come up.

Breathing you lay up. lengthen up hansy from the chest. Let's do this for five more rounds, flowing with the breath. Take a little moment, standing tall and strong but relaxed at the same time. Feeling the openness you've created in the body. Take a deep breath in.

And breathe out as you bring the hands slowly down. Breathing in as you're laying can up to the sky. Join the hands together, lean back a little bit. Reading out, this will lead with the chest coming down, Forward Bend, stepped back with the right foot. Deep breath in, lift the chest. Breathing out, but next to the sky heels to the ground.

Lengthen, come down with the chest in between the hands and breathing as you lengthen the spine out open the chest, coming back into a downward position as you breathe out. Step forward with the right foot, take a nice breath in, open up the ties. Step also forward with the left foot forward bend, exhale completely on the inhalation coming up, lengthening out, lean back a little bit. lengthen up, reading out, hands in front of the chest. Again, take a little moment to feel opened up the body. Important third round, take a deep breath in.

Breath out, bring the arms down, breathing as you open up towards the sky, lengthen Leanback exhaling forward full. Exhale completely stepped back with the left foot. Take a deep breath in, open the inner thighs. Reading out downward dog position, opening up the back side coming down and up as you breathe in into a cobra, open the chest, breathing out a downward acquisition length and now stepping forward with the left foot, take a deep breath in. Step forward with the right foot also exhale completely. Man can up as you breed in, open up the whole front side of the body, strengthen the neck and hang up, reading out.

Again, scan to your body. You how you've used your shoulders, your arms, maybe yourself You into hands so warm some tingling sensation, opening up the nervous system. Relax the face muscles and calm down your breath. We're going to do the fourth round. Take a deep inhalation. Exhale, bring your hands down.

Inhale, open up the front side of the body length now, exhaling, opening up the back side of the body. Stepping back with the right food as you inhale, open up the front side. Exhaling opening up the back side downward dog position. Get the air out as you bring the chest down. lengthen up in a cobra breathing in opening the front. Exhaling downward opposition stepping forward with the right foot Deep breath in, open up the front side.

Exhaling as you step forward, forward bend. Breathing in as you slowly come up and rising to the sky. Lean back a little bit, open the front side. lengthen up, breathing out, hands in front of the chest. Again, scan through your body. See how you've opened up the body.

At the same time, how you're standing. tall, strong, not just waiting. This is also a post that is in the mountain pose. So feel yourself standing strong solid is if you've opened up every cell in your body for the last Round. Try to move with full awareness moving with the breath. Notice how everything is opened up a little bit more.

Take a deep breath in. And breathing out, bring your arms down. As you breathe in, you raise the arms up to the sky. Lean back a little bit further. lengthen up. Exhale, lean forward been inhaling right foot back.

And downward dog position. Exhale, complete. Coming down, keep the elbows in and come up into a cobra open the heart and the chest. Exhaling downward acquisition. stepping forward with the right foot. Take a deep breath in.

Step forward with the left foot also Forward Bend, exhale breathing deep Patient lengthen up, lean back. Up and in front of the chest as you exhale. effect happening through the body. You've created space in the nervous system, the muscular system, the cardiovascular system, you bet. every cell of the body. Feel what happens when you relax the face muscles.

A little mini smile. It reflects back in the whole body heading every breath calm you down a little bit more. Slowly bring hands down how the blood flows back into the hands and take a little moment and observe