00:00OM
00:15OM
00:29Join your hands
00:46SANGATCHATVAM SAMVADADVAM SAMVOMANANSI JANATA
01:04DEVABHAGAM YATHAPURVE SANJANANA UPAASATE
01:20OM SHANTI SHANTI SHANTI
01:32RABYOPAMS
01:38PUT IT ON YOUR EYES
01:40AANKHON PE LAGAYE
01:42OM SHANTI
01:44OM SHANTI
01:48OM SHANTI
01:50KARAGRE VASATE LAKSHMI KARAMULE SARASWATE
01:54KARMADHYETU GOVINDHA PRABHATE KARADARSHANAM
01:58SHRI GURUBYO NAMAHA
02:02Let us start our practice
02:06First we will go with the small stretchings
02:10SUKSHMA VYAYAMA
02:12APNE APNE STHAAN PAR KHADE HO JAIYE
02:14Please stand up
02:16The first set of exercises
02:20will be from standing postures
02:24This protocol is not for advanced way
02:34It is just for your health purpose
02:36If you can't do
02:38You can leave it also
02:40Keep your hands on the waist
02:42A small gap between the legs
02:46For balance
02:48Those who are good practitioners
02:50Join the legs
02:52Keep your legs together
02:56Turn your head right side
03:06Look at the right side
03:08Right
03:10Left
03:12Turn on the left side
03:16Right
03:18Under chain
03:20Phrasanthanga on the pillow
03:22Left
03:24Right
03:26Right side
03:28Thoda sa pressure hoonna chahiye
03:30Little pressure on the neck
03:32Left
03:34Relax
03:36Center
03:38Head
03:40Head down
03:42Sir ko neche kareenge
03:44Then head up
03:46Raise your head up
03:48Take a deep breath
03:50Breathe out
03:52And head down
03:54Thire thire
03:56Sir ko neche
03:58Mellaga paiki
04:00Talanu paik che indi
04:02Please do your head up
04:04And then slowly down
04:06Relax
04:08Now touch your right ear
04:12To the right side on the shoulder
04:14Right
04:16Left
04:18Left
04:20Left
04:22Right
04:24Left
04:26Left
04:28Relax
04:30Gardan ko gol ghumayenge
04:32The rotation of your neck
04:34If anybody is having spondylitis or vertigo
04:38Don't do full circle
04:40Do half circle
04:41Head down
04:42Right side
04:44Up
04:46To the left side
04:49And down
04:51Reverse
04:52Left side up
04:54Right side down
05:00Relax
05:02Now
05:04Take your hands to the downside
05:08Stretch your
05:10Both the arms front
05:13Put it on the
05:15Shoulders
05:17Shoulder movement
05:19Skandha shakti vikasaka
05:23Dheera se usse gol ghumayee
05:25Form a very big circle
05:28For the shoulder joint
05:30Bigger circle
05:32Kanjushi nahi kareenge
05:34Pishnari laga che kunda
05:37Purtiga
05:38Apply the full circular movement
05:41To your shoulders
05:43Three movements
05:44Three movements
05:45Then reverse
05:46Ulta ghumayye
05:49Please move it on the round
05:51Circular action
05:53And relax
05:57Hands drop down
05:59Stretching to your arms and shoulders
06:03Two wrists
06:05On the front
06:07Breathe in
06:08Breathe in
06:09Breathe in
06:10elnut
06:11breathe in
06:13Back to back
06:14upar
06:15Stretch it
06:16Maximum
06:17Breathe out
06:19Slowly
06:20slowly try to stretch your arms one more time breathe in inhale lungs expand you have to
06:34expand your lungs exhale and bring down relax legs separate put your hands forward turn your body to
07:00the right side turn back one in the shoulder level two three four relax hands down beach beach
07:29whenever you get a chance deep breathing now for the knees raise your hands up now I am providing a
07:46chair to all of you please sit down on the chair imaginary visualization of chair bend your knees
07:54in our childhood our teachers give this punishment it is a very important
