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Everybody, sit in Vajrāsana. Take space like this. You have to do it like this today. So if someone hits your nose, don’t worry. You need not go out; everybody is invited to practice. Okay? Young or old, except children under three years. We will chant "Oṁ" three times. Place your hands on your knees. Close your eyes. Relax your shoulders and elbows. Keep your neck relaxed and your eyes closed. Feel and concentrate on your stomach. During inhalation, the stomach expands; during exhalation, it contracts. Feel your respiration. I know that I am inhaling and exhaling. Become aware of the environment. You are sitting in this beautiful tent, a tent of 3,000 or 4,000 square meters. They are very big. In front of you is the beautiful Adriatic coast, the sea. The weather is pleasant, not too hot, not too cold. Good air is coming from the sea and also from the mainland. Feel your lungs; feel the air you inhale and exhale. Relax your body. You are after breakfast. Feel your digestion. Concentrate on the navel. Take a few deep inhales and exhales. Deep inhale, and we will chant Oṁ all together. Oṁ, and then three times the Śānti Mantra. Oṁ Śānti Śānti... Now, with your index fingers, plug your ears so that you don’t hear outer sound. Chant Oṁ long, eleven times. After chanting Oṁ eleven times, remain with closed ears and listen to the inner sound. Whatever sound you hear, it doesn’t matter. Just try to listen to what kind of sound you hear. Also, notice the sound during the Oṁ chanting, the resonance which is resonating within you, and also that you are sending this resonance into this space. Arms to the sides, or elbows. Eyes closed. Eleven times. Go ahead. If you hear me, then put your hands down. Those who can’t hear me, those who don’t hear me, let them continue. Nāḍī yoga. Remain in Vajrāsana. Those who can’t remain in Vajrāsana have to sit on their toes. This practice, Nāḍī yoga combined with Vajrāsana, supports our digestive system first of all. It helps with blood circulation. It is proven that in Vajrāsana, if you do Nāḍī Yoga, your blood pressure will normalize if done six times a day, which is not very much—about every two and a half hours. Those who have high pressure can make an experiment during these few days we are here. Secondly, people who have problems hearing different sounds day and night inside can also be treated through this Nāḍī Yoga. Because when you plug the ears, the sound resonates more inside. It activates the hearing senses, the sovereign indriya, and improves circulation. When there is better circulation, then all the sounds that we hear disappear. The problem is that very fine nerves are getting closed, narrow. The blood flow is there, but with strong pressure, and it creates different sounds. So this exercise, what we call Nāḍī Yoga, will help us very much. Now we do another part of Nāḍī Yoga, where you plug your ears with the hollow of your palm. During the chanting of Aum, you just make a vacuum pressure. It will open many blockages. Afterwards, you will hear how clear the sound is. So let’s do it only eight times for every chakra: Mūlādhāra, Svādhiṣṭhāna, Maṇipūra, Anāhata, and so on. Like this, you close your ears and then you make Oṁ slowly. Wait a moment, I didn’t even start. You didn’t listen. So, slowly, like this. Not like that. Slowly. More with the humming sound, with the lips closed. Because if you change a little more, like "oh," then the vacuum pressure goes out from the mouth. So this is like a Brahmārī prāṇāyāma. Okay? Eight times. After eight times, remain for a while, and then hands down. Okay. Very good. Your one place is too long for chanting. Now you can stop if you don’t hear your karma. Now, sit on your toes with your knees touching the ground. Toes standing, hands on the thighs, so that you are regenerating your muscles. That’s also very, very good. It is one of the additional postures of Vajrāsana. As you understand about acupressure, the theory says that many centers of our organs are in our foot soles and on the toes. We know that acupressure is developed from yoga. So we can also do a lot. Now, especially, this posture will again influence your circulation and also the sounds you’re hearing. Is there anyone who has some problem with hearing sounds constantly? I can’t—yes, you must go a hand higher. So, let’s say from this we are so many people, and nearly 20 people have problems. So it’s nearly how many percent is that? Ten percent. We are a thousand people, and twenty people have a problem. How much is that? So, you should do this, okay? Remain like this, in this posture. Now, I give you one very special exercise for that. When you feel that your toes are hurting—literally it hurts—that is a very clear thing that you are still alive, okay? So it means you can do something to give more pressure to balance towards, or weight on, your knees. You can lean a little more towards the beam. Okay, this is number one. Number two: interlock your fingers and now bring your hands behind the head. You are sitting in Vajrāsana with the standing toes. Now slowly press your head down until your chin is blocking here near the collarbones, like Jālandhara Bandha. Elbows sideways. Try to look to your navel. Those who have a big stomach have no problem seeing the navel. Those who have very little, then you have to look very far deep in. The Kriyā is not finished. Remain there, please. If your toes are hurting, give more weight to your knees. Now, deep inhale slowly. And exhale with Brāhmrī Prāṇāyāma. Don’t release your Jālandhara bandha; remain there. Don’t move your head up and down. Perfect. I think you had a good breakfast. So perfect. You can only do it if you had a good morning, you know. A good morning is when you have a good, nice, sāttvic breakfast with cereals and fruits and milk and, you know, or yogurt. Bread and cheese, this is a tāmasic breakfast. Anyhow, now—hey, Vajrāsana, I didn’t say that you change the posture. Now, sit on the toes again, and knees up. That’s good. Thank you. That is very good. There are always master techniques, but of course, first you have to become a master. Now this is for our muscles and ligaments near our ankle joints. You know, nowadays they have some kind of instrument that is like a disc, and you stand on it. It is very moving, but you have to stand. So you are using different muscles of your legs and ankle joints, and even your foot soles. All these muscles, even up to the hip joints, are very much exercised. But we can do this without that disc, like this. Now, hands up, and I will see if your disc is stable or not. There is no wind. If there is wind, then you will be like this. So there is no wind. Close your eyes now. Close both your eyes, not only one. You know, there is no wind, but it is autumn, and the branches are very heavy because fruits are hanging. That’s why hands are going like this. Again, hands to the sides, and slowly stand up. Interlock your fingers, and walk a few steps on the toes, and then on the heels. Very good. Now, all this is for our better concentration, better digestion, and circulation. Those who raised their hands up and had ear problems, please now check if something has changed. Everyone, be silent. Very silent, half a minute or one minute, no noise. Thank you. Those who were raising hands, if you feel different, then raise your hand. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Out of 20, 12 feel the difference. Big success. Our company is making a lot of profit. So, work hard. Next, I cannot demonstrate because my bed is very soft. So, put your right foot on the left side. Yes, concentration, boy. Yes, gear. So now you see, it depends on how strong your leg muscles are, and also your ankle joints. So without that instrument, which you buy there, you have to stand like this; you cannot carry it around the world with you. So yoga is something which doesn’t need any kind of extra support. You can do it anywhere. While waiting for a bus, you can also stand on one leg. Yes, so stand please. And hands up. On one leg. In New Delhi, there was a traffic police officer who was always standing in one atrium, and he was guiding the traffic. He developed a dance and was dancing, saying it like a partner tune. So, look if you can remain motionless for half a minute. Only half a minute. Half a minute, 30 seconds. I will count. I will be very fair. Okay. Three, two... No, no. Now, remain serious. After one second, it begins. 3, 2, 1. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 21, 22, 23, 24, 25, 26, 27, 28, 29, 30. Now, be honest. Who couldn’t manage to be motionless like this? Yes, boys and girls, hard work. Next time, we will do like this, and I will put a hot coffee cup on your palm. The neighbors have to be a little far away. Okay, maybe another position, like this with the hands. Change the leg, please. So, hands up. 1, 2, 3, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 16, 17, 18, 19, 20. 1, 2, 3, 4, 5, 6, 7, 8, 9, 30. It was much better. You were relaxed this time. Okay? Very, very good. Again, legs apart. This exercise, what we will do now, is for our ears, for against high or low blood pressure, and for strengthening the side muscles. I would ask the parents if little babies can go now on the beach; there is no rain. But when the parents are sitting on the beach with the children, don’t meditate with closed eyes, because the child can’t swim. Thank you. So, legs apart. When you stretch your elbows like this, measure with your eyes the distance from this elbow to this elbow. Now, this is the distance of your feet to the elbows, so it means your ankle joint or heel is exactly standing parallel to the elbow. Clear? Comfortable? Relaxed? Ready? Off we go. All right. Now interlock the fingers behind the head. We will only bend sidewards—not like this, not like that, not like this, but like that. It doesn’t matter how far you can go. So, interlock the fingers slowly, comfortably, with normal breath. First, inhale, and to the left side (your left side is this side), and look at the man, looking to your right elbow up. Stay there. You can stand up, boy, yes. Try to go more down, yes, biscuit and strange, and slowly come back. Put your fingertips on the shoulders and rotate your shoulders. Close mouth. Other direction. Very good. Again, interlock the fingers. This time, right side. Your right side is this side. Work hard, try to bend more. Keep on looking to the left elbow. Or at the ceiling—how many mosquitoes are there? The umag has very big mosquitoes, bigger than in Jaipur. They are nearly 5 cm. Okay, come back. Very good. Again, shoulder rotation. Is it raining outside? No, very, very good. So you see, your breakfast is very nicely digested. Everything is in the best position. Exercise was good. Now, interlock the arms. And legs slightly apart. And sit on the chair, comfortably. Yes. Master will give the lecture. Ah, yes. But your chair is too low. It should be just the right chair. But I wanted to tell you, forgotten. Remain. Who would like to go swimming now? Only a few. It is not cold; it’s a pleasure. This is the best weather for swimming. Why are you nervous, Śrīmān? Something burning here? Okay. What is that? Okay, then sit in meditation posture. Straight. Hands on the knees. If you want, you may repeat your mantra. We will do Bhujaṅganī Prāṇāyāma. Bhujaṅg is cobra. Sit straight, elbows relaxed, close your eyes. When a cobra has eaten enough, then he digests with a deep breath. Similarly, inhale through the nose and exhale through the mouth. Feel the breath on the lower lip. Warm breath is going out. This is one of the best techniques to quickly bring high pressure down. So, be comfortable. Eyes are closed. You may repeat your mantra. And do this Pūjaṅginī prāṇāyāma. Those who have really low blood pressure should not do it; they should just meditate. Slowly, long breath in; slowly, long breath out. But comfortably, your body straight upright, shoulders relaxed, neck is relaxed, stomach muscles are relaxed, elbows are relaxed. Just feel your whole body is relaxed. Be aware of your being here in this hall. Be comfortable and relax. Inhale through the nose, exhale through the mouth. It’s nearly like Ujjāyī Prāṇāyāma. Eyes are gently closed, body is relaxed. Feel your whole body from the toes to the top of the head. And from the top of the head to the toes, relax. Don’t forget to breathe. Try to develop your concentration. Try to find the inner peace. Just your eyes are gently closed, your body is relaxed, and your awareness is directed on the breath. I know that I am relaxed. I know that I am inhaling and exhaling. Relax. Inhale through the nose. And exhale through the mouth without moving your lips. Just relax your jaw, slightly open your mouth, do not try to form your lips. Very good. Now, take a deep inhale, and three times we will chant OṂ. Hold your palms. Nāham karatām, dīp karatām. Rub your palms, place the hands on the face, and open your eyes. Slowly bend forward and touch the ground, and try to touch your forehead to the ground. Remain relaxed there and feel the circulation towards the head, and slowly raise the head up.