HALF WHEEL POSE

BREATH: Breath of Fire through the mouth

TIME: 1min 34sec

FORWARD BEND STANDING

Legs straight, head between the legs, lock the hands around the legs. “Take your hands and knock, lock them behind the legs”

BREATH: Inhale mouth, exhale nose

TIME: 3min 2sec

FROG SQUATS

BREATH: Counting out loud or breathing through the mouth “inhale through mouth and exhale through mouth, go up and down, quick and fast, hurry up and count loud and clear, one hundred and eight, one.”

TIME: 2min 22sec

SUFI GRIND

W/arms crossed over the chest, grab onto the opposite elbow (“jacket posture”)

TIME: 2min 17sec

SIT UPS W/LEGS STRAIGHT HANDS ON HEART

Legs stay on the floor, bring the upper body from lying down to bending forward over the knees.

BREATH: Inhale mouth, exhale nose

TIME: 2min 2sec

RELAXATION WITH LONG EXHALE BREATH BREATH

BREATH: Breathe out and out as much as you can, till you cannot breathe out, and breathe in. Breathe in should be delayed as much as possibly

as the beat of the gong you hear, breathe out and out as much as you can, till you cannot breathe out, and breathe in. Breathe in should be delayed as much as possibly you can hold, breathe out should be just like, breathe out like as many times as the whale does when whale breathes, and the beat will be very regular when there is a heavy breath, only then breathe in.

TIME: 3min 54sec

GONG: Begins at 0.34, ends 3min 41sec

Ending: “Inhale deep, exhale deep. Get up in a fish crawl”

BOUNCE KNEES IN EASY POSE

Hands on the ankles. Move the knees up and down. As much as they can move, as fast, move them.

TIME: 1min 28sec

ROLLING ON THE SPINE

Keep hands on the ankles. “Full swing roll. It's very relaxing if you do it right, okay, okay.”

TIME: 1min 17sec

When nervous system acts extraordinary weak, the capability to be effectively calm and active becomes very shallow. It is not you, who does mistake or who suffer, it is the nervous shallowness, eh, in Yogic science they call it slow wave contact, the nervous authority, nervous center, nervous self is not effectively strong to communicate its own duties about the physical identity, your physical identity has a frequency and your nervous center must correspondingly respond to it and when that is not coordinated well, the life is foggy, it's not clear, and mostly such life is based on emotional self, emotional extension, and emotional satisfaction and the problem with the emotional satisfaction is as emotionally you want to satisfy yourself, shallow and empty you'll feel, that's the problem, because once you let the emotions rule you, there are millions of them, there is a one consciousness and millions of emotions, which one you want to satisfy first? When? Where? Where? Where? When? Where? When? Where? When? Where? More, more, more, more and that's what it is.