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Just feel how, with every inhale, you are taking in prāṇa, the life force energy, into your body. Relax. Relax. Hold your body—physical and mental—at ease, and try to keep your body straight. Keep the body upright. If you please, repeat your mantra. If you don’t have a mantra, you can repeat the mantra "So Ham." With the inhale, you can feel "So," and with the exhale, "Ham." Just follow your breath. Feel how with every inhale you are taking in prāṇa, how your consciousness is becoming brighter and brighter, happier and more relaxed. Feel your exhalation, and how with every exhalation you are releasing all the tensions and restlessness from your body. Just relax your whole body. Slowly, feel the space of your heart, Hṛdayākāśa. Just feel how the space of your heart is, with every inhale, expanding. With every exhale, relaxing. Just feel the presence of our Gurudev in your heart. Feel the peace, love, and contentment which are spreading from your heart to the whole body. Just feel the peace, love, and contentment which are spreading from your heart to the whole body. Slowly, again start to follow your breath. Feel your whole body and its motionlessness. Be aware of your body posture and the whole space that you are sitting in, deeply. Inhale and long exhale. Just be aware of this hall that you are sitting in. We will slowly finish our meditation. With chanting Oṁ, you can feel your heart and inner wish for all creatures: that peace, love, and harmony that you are feeling now. We will slowly finish the meditation, and three times we will chant Oṁ. With the sound Oṁ, feel your heart and wish the whole creation peace, love, and the peace that you feel now. Take one deep inhale and exhale, and we will chant Oṁ together three times. Deep breath. Inhale, lift your hands, move your fingers. Put your palms together and rub them. Place your warm palms on your face. Put your palms on your face, massage your face and eyes, and bend forward. Put your forehead on the floor, greeting your master. Next, we will do āsanas, exercises. We will practice the first level of the system Yoga in Daily Life. We will practice the first level of Yoga in Daily Life, and then we will do a couple of exercises from the second level. And then we will practice the second level. You don’t have to lie down. I think we have rested enough. We will do a few warm-up exercises. I think it is cold enough for us to start with a warm-up, and then we will relax. We will do the grounding. So please sit in Daṇḍāsana. Keep your back straight. Take your hands; just be careful when you do push-ups. When you do push-ups, your legs have to be straight, and go down only to the level until your muscles can keep your legs straight. Just be careful while we are doing that: keep your back straight and go down only to the level which your muscles can hold with your back straight. First, we will go on the right side, ten rounds in your own rhythm. First, we will do it on the right side ten times in our own rhythm. Hands are straight, back straight. Do not forget to breathe. Deep inhale when you come up from the stretch, and exhale forward. Big circles on the right and left. Big circles on right and left. Just be in harmony with your neighbors. Just feel your abdomen and be careful of your back. And we will do ten rounds on the left side. Big circles, and feel how your posture improves, and feel how you—how you are becoming happier with every circle, with every circle. If you have finished, just relax your hands on your thigh muscles, or move away from the stretch if you need to. If you did the āsana, you can just relax your hands on your thigh muscles or behind your back and feel your abdomen. Feel the warmth which is spreading from your abdomen to the whole body. Deep inhale and long exhale. Just relax your whole body. One deep inhale and one slow exhale. Relax your whole body. And we will do a couple of exercises to stretch your arms and shoulders. We will do a couple of āsana exercises for the hands. So, put your hands in front, at shoulder height. Spread your hands, put your thumb in your palm, and make a fist. Five times. Make your fist; hands are still at shoulder height. Circle the hands. First, inward, and then we can slowly start outward. Big circles, but only with your hands, fists. Hands are still at shoulder height. Keep your back straight, and your abdomen relaxed. Slowly, circle your hands inward and outward. Elbows are straight. Three, four, and five. And put your hands upward. Hands are still at shoulder height. With an inhale, bring hands to the shoulders. And with an exhale, extend them out. Inhale. Slowly. Inhale to the shoulders. Exhale out. Four, and five. Put your hands back to spread your elbows. Inhale, exhale; back is straight. Four and five. And we leave our hands on our shoulders. Circle our shoulders. We go forward. Exhale, down. Exhale, up. Inhale, up. Exhale, down. Please bring your shoulders forward together. Your elbows are toward each other, forward. And on the back, you stretch as much as possible. And slowly start on the other side. Five times. And slowly on the other side, five times. Two, three, four, five. And slowly, if you have finished, relax your hands on your hip muscles. At the moment, close your eyes. Please relax your hands on the thighs, and feel the warmth in your palms, elbows, and shoulders. Feel the warmth in your palms, elbows, and shoulders. Just relax your whole arms and feel the effects of this exercise on you. Just feel your whole arms and the effect of the exercise on your body. Now we will do the exercises for our feet. We will do the exercises for our feet. Put your hands behind your back. Straighten your back. Don’t lean on your back. It’s as if we are on the beach. Your back is straight. Hands are back, but don’t lean as if you are on the beach—although we are on the beach. Put your toes together and spread them out as much as possible. Five times. Just squeeze your toes and spread them out as much as possible. Be conscious of your movement. As much as possible down, and then as much as possible up close to the body. Extend your feet to the floor and toward your body. Three: as much as possible down and as much as possible toward our body. Just focus your attention on your ankle joints. Just feel your feet. Make circling movements with our feet. Five rounds on one side and five rounds on the other. Back is straight. Legs are straight. Shoulders are relaxed. And slowly bend your right leg. We will do half butterfly on the left leg. Bend your right leg. Your back is straight. And slowly put your knee on the floor. Slowly. And three times we will go down and touch our toes. Inhale and exhale. Inhale, come up, and exhale, down. Keep your back straight. Inhale. Exhale. And just relax. Inhale, come up, and put your hand down, and slowly put your leg back. And bend the left leg, half butterfly. Keep your back straight; just relax your hips. Just relax your hips, and again we will go down. Slowly we will go down again. Inhale and slowly exhale. Inhale and slowly exhale. Inhale, and once again exhale. And relax. And with an inhale, we slowly rise. With an inhale, we come up and relax the hands on the thighs. And slowly put your leg back. You can put your hands behind your body and just feel your feet, your knees, and your hips. Just feel the warmth of your body. Just relax. For a moment, you can close your eyes and feel your feet, knees, and hips, and the warmth that spreads throughout your entire leg after this exercise. Open your eyes and sit in Vajrāsana. Your hands are relaxed on your thighs. If you can’t sit in Vajrāsana, just stand on your knees in a kneeling posture. Take a deep inhale and long exhale. Relax your belly. We will do Marjari Āsana. So, mentally prepare for this āsana. One deep inhale and exhale. And slowly, with the next inhale, we rise up. Inhale, one, two, same, three, four, same, five, inhale, six, same, seven, inhale, eight, same. As you breathe in, breathe out, and as you breathe out, on your hip muscles, let’s go down to the heels. Relax your palms. Close your eyes; please close your eyes. Relax your hands. Feel your back in Marjari Āsana. Relax the whole muscles of your back, and deepen your breath. We will do one deep inhale, exhale, inhale, exhale… Exhale, inhale, exhale, exhale… Close your eyes. Feel your body. Relax your shoulders, elbows, palms. Just relax your palms, elbows, and shoulders. Next, we will do Meruākaraṇāsana. Then we will do Ānandāsana. Then, slowly sit in Daṇḍāsana. Slowly sit in Daṇḍāsana. We will do Meruākaraṇāsana. Your feet are straight. Slowly turn on your right hip. Slowly turn on your right hip. Your palm is under your shoulder. Try to keep your back straight; your legs are straight also. Just look at one spot in front of you and concentrate on that, and breathe deeply. When you feel balance in your body, close your eyes and just feel your breathing. Feel how your chest is expanding, especially the lateral part of the body that is stretched. Just feel the expanding of your chest, especially in the side part, which is extending. Deep inhale and long exhale. Slowly open your eyes and put your left hand down, and spread your right hand. With your right hand, you lean your head on your hand. Look at one spot. Keep your whole body in one line. Keep your whole body in one line. Keep your whole body in one line. Just concentrate on one spot in front of you. Together, we will first, with the inhalation, bend the knee and extend the leg. Slowly bend your knee. With an inhale, hold your toe. Spread your leg. Keep the knee straight. And with an exhale, bend your knee and slowly straighten your leg. Deep inhale and slow exhale. If someone has a problem with the pectoral muscles, don’t do this exercise. If somebody has kidney stones, you shouldn’t do this exercise. We will do the second round. Slowly bend your knee. Hold your toe, and with an inhale, stretch your leg. If you can hold your toes, then you hold anything under the toes. Take care of your knee. If you can’t hold, use your finger, and slowly, with an exhale, bend your knee and spread your leg. Deep inhale and slow exhale. And we will do one more time. Slowly bend your knee. Hold your toe. Grab your palm. Spread your leg. And slowly, with exhalation, bend your knee and straighten your leg. Spread your leg. Close your eyes. Feel your whole body. Relax. Relax your left leg, left arm, and abdomen, and feel your back. Just feel your back under the ribs where the kidneys are. Meruākaraṇāsana is activating the functions of the kidneys. And feel your hips and your whole body, and slowly open your eyes, and with the help of your hands, sit in Daṇḍāsana. Turn on the left side. Left hand is under your shoulder. Your legs are straight. Deep inhale and long exhale. We are looking at one spot in front of us; it’s best on the floor because your neighbor can be swinging. And concentrate on that spot. Just concentrate on that point and direct your attention to your breath. Feel the breath in the side parts of your chest. And feel your breathing in the side part of your chest. And slowly close your eyes and just feel your breathing. Inhale and exhale. Slowly open your eyes. Put your right hand on the floor and your left hand straight up. Then bend your elbow, bend your head, look at one point. Please look at one spot, concentrate, and make your whole body straight. Slowly bend your knee, hold your toe, and straighten your leg. With an exhale, bend and straighten your leg. Slowly bend your knee with an inhale. Hold your breath. Slowly bend your knee. Slowly. Exhale, just relax. Slowly bend your knee and straighten your leg. Exhale, slowly bend your leg and straighten your knee. Close your eyes. Relax your legs, arms, and feel your whole back, especially the right side, under the ribs, the space of your kidneys. And slowly open your eyes. And in a short time, relaxing under the sun, you don’t have to cover your body. We won’t play for a long time. Please put the feet on the other side. Spread your legs and hands. Feet together, your hands together, and one stretch, hold your body. Your toes are pulled towards your head, and your back is on the floor. And slowly sit in Vajrāsana. We will do Kathā Praṇām. Please sit in Vajrāsana. We will do the Kathā Praṇām. Just relax in Vajrāsana. Relax your hands. Relax your palms. One deep inhale and exhale. We will do it together. Slowly, with a breath, raise your hands. One, slowly put your hands up. Your back is straight. Looking at your palms, start touching each other. Your palms touch each other. Breathe in. Relax your triceps. Your elbows are straight. Slowly spread your palms. Slowly spread your hands. And go down with a straight back. Breathe with your abdomen. Relax your shoulders, elbows, and palms. Slowly go forward. Palms under the shoulders, knees are bent, and toes. Just breathe with your stomach and feel your whole body in this position. Slowly put your stomach on the floor. Feet are straight, not bent, and relaxed. We are looking up and enjoying this posture. Elbows are bent. Breathe with your abdomen. Bend your feet and go up into the mountain posture. Stop, relax, and put your feet down. In this position, we are pushing our back toward the thigh muscles. Your feet are whole on the floor, and we are pushing our back to the thigh muscles. Relax your abdomen and breathe comfortably. Let go of the crotch. Breathe in. With the crotch, deep inhale, slow inhale, great. Then slowly, right foot goes forward. Slowly, bend the knee. Left leg is extended, knees are straight, palms are next to the feet, knees are straight, look forward. Watch your back. Breathe in through your throat. Your left leg is straight. Slowly, with your breath, raise your hands. Slowly put your hands up. Breathe in through your throat. You are breathing. Slowly, with your muscles, slowly put your hands beside your feet. Slowly. Left foot is coming in front, and relax your hand, your head, hold back. Your hands are beside your feet, if you can put them down. If not, just relax. Breathe with your abdomen. Then, your hands up with your head coming up. Put your palms together and breathe. Slowly put your hands on the floor and come down. Slowly come down. Relax your whole body. Legs are straight, your legs are straight. If you can touch the floor, if you can’t touch the floor, put your hands on the floor. Put your hands on the floor. And slowly, right leg behind, right foot to the back, your left foot is all on the ground. Slowly put your hands up, your elbows are straight. Slowly put your hands on the floor. Your back is straight as much as possible, looking to the front. Slowly lean on your legs. The left leg is going back. Relax the back. Breathe into the back. Deep inhale, and slowly exhale. Deep inhale, and long exhale. Slowly put your knees on the floor, and go down with your front part. Slowly lift up your chest. Elbows are on the floor. Look up. Lower your shoulders. Elbows are up. Elbows are down. Palms under shoulders. Elbows are bent. And shoulders are down. Enjoying this position, relax your feet slowly, slowly… slowly. Bend your knees and toes. Feel your whole body; chin is on the floor. Lean on your palms and push your body slowly back on your feet. One deep inhale and a slow exhale, and with the next inhale, straighten your legs, slowly rise up. With the next exhale, slowly put your hands up, palms touching each other, and slowly with the next exhale, relax your hands on your hip muscles. And the other part of the Kathā Praṇām you can do in your own rhythm. If you did that one part, just shortly relax in Ānandāsana. Feel your whole body in Ānandāsana. Your whole body. Your palms are open upward. Just feel the effects of Kathā Praṇām on your body and relax. Deep inhale and long exhale. Long inhale and slow exhale. Just feel the relaxation of your breath, and we will not stay too long in Ānandāsana. Time is very short. Slowly feel your feet, feel your hands, feel your feet, feel your hands… For meditation, we will do prāṇāyāma, Nāḍī Śodhana, second level. Sit comfortably. Just sit comfortably. Your back, neck, and head are in one line. Your back and head are in one line, straight. We will chant Oṁ once, and with the sound of Oṁ, draw your senses inside. Once we all chant Oṁ, and with the sound Oṁ, just pull your senses inside. There is one second step; you don’t have to count, I will tell you when to finish. We will do prāṇāyāma: inhale through the left nostril, exhale through the right nostril ten times. Then we will rest for a moment, and then ten times inhale through the right nostril and exhale through the left nostril. Now, this one on the second level: ten inhales and exhales, breathing in on the left nostril, exhaling on the right nostril, then short relaxation, and ten inhales through the right nostril and exhales through the left. Close your eyes. You don’t have to open your eyes until the exercise is over. Close your eyes. Inhale. Relax your whole body. Just concentrate on your breathing. And slowly put your hand in Prāṇāyāma Mudrā: two fingers on the forehead. With the thumb we are closing the right nostril, and inhale through the left. Then, with the ring finger, close the left nostril and exhale through the right nostril. Just follow your breath. Inhale from the navel to the throat. Inhale, exhale. Keep your body straight. Straighten your back and relax your abdomen. Just relax, close your eyes, watch your breath. Deep inhale through the left nostril and a gentle exhale through the right nostril. With the next breath, we finish with prāṇāyāma and relax the hand in the mudrā. Just slowly, with the next step, exhale, relax your hand in the mudrā. Close your eyes, close your eyes, and watch your breath through both nostrils. Slowly again, put your hand in Prāṇāyāma Mudrā, pointer finger and middle finger on the forehead. Inhale through the right nostril, exhale from the left. Keep your back straight. Deep inhale and slow exhale. Try to relax your breath as much as possible. Deep inhale and long exhale. Try to relax your breath as much as possible. Slowly, with the next exhale, relax your hand in Chin Mudrā. With closed eyes, just follow your breath through both nostrils. Just feel your whole body, feel the posture of your body. Be aware of the whole space that you are sitting in and the sounds that are surrounding you. One deep inhale and one long exhale, and three times we will together chant Oṁ. Exhale, inhale, exhale, exhale… exhale. Slowly move your fingers and put your hands together. Put your warm palms on your face, rub your facial muscles and your eyes. Put your hands on your eyes and slowly bend forward. Put your forehead on the floor. The morning sādhana is finished.