TV Channel

Adjust yourself comfortably so you can sit for some time without moving. We will sing the Gāyatrī Mantra to greet the light of today’s new day and the light in us. We will sing the Gāyatrī Mantra to greet the sun of a new day, the light of a new day, and the light in us. Oṁ Svāhā. Tat Savitur Vareṇyaṁ Bhargo Devasya Dhīmahi, Dhiyo Yo Naḥ Pracodayāt. Oṁ Bhūr Bhuvaḥ Svaḥ. Tat Savitur Vareṇyaṁ... Bhargo devasya dhīmahi dhiyo yo naḥ pracodayāt. Oṁ bhūr bhuvaḥ svaḥ tat savitur vareṇyaṁ bhargo devasya dhīmahi dhiyo yo naḥ pracodayāt. Oṁ bhūr bhuvaḥ svaḥ tat savitur vareṇyaṁ bhargo devasya dhīmahi dhiyo yo naḥ pracodayāt. In case you don’t have a mantra, you can just relax and repeat "Oṁ Guru Dīp Namaḥ Sohaṁ" or "Oṁ." Check your body to see if it is completely relaxed. Relax your forehead, face muscles, lower jaw, neck muscles, shoulders, elbows, stomach muscles, your hips, whole pelvis, and legs. Now, relax your breathing process. Be aware of the natural flow of breath and just remain relaxed with each and every inhalation and exhalation. As you are breathing, with each inhalation you are receiving new, fresh prāṇa; the body is expanding, and you are releasing all stress, negativity, and toxins from your body and mind. Just be your mantra in the breathing process. Try to stay concentrated. Try to remain concentrated. Try not to sleep. In case some thoughts appear, just observe them; don’t resist them, but don’t be attached to them. Just let them come and go. At any moment, we remain motionless, repeating the mantra. For a few moments, remain motionless, repeating the mantra. Feel your heart and mentally thank the teacher. Feel your heart; greet your master with gratitude. We will bring an end to the meditation. We will finish slowly. Consciously make your breathing process deeper and do a few inhalations and exhalations in that way. We will sing the Nāhaṁkāratā Mantra. We will sing the Nāhaṁkāratā Mantra. Take a deep inhalation and exhalation. And one more deep inhalation. We move our fingers and rub our palms. Slowly move your fingers and rub your palms. Put your palms to your face. I polako tvorimo oči; slowly open your eyes. Protegēmo se, poklonimo; stretch and bow. We will lie in Ānanda Āsana, but not for long because it is cold—just to stretch a little. Feel. Tijelo, feel your body, relax for a moment, sa iztezanjem. We will start with stretching. With inhalation, raise your hands above your head and put them to the floor. Inhale. Udah, izdah. Exhalation, inhalation, and exhalation. And three more times in your own rhythm. Stretch your body: your legs, your back. Leđa, noge. Zategnite. Then put your hands back next to your body, and we will do Pavanmuktāsana. We will do Pavan Muktāsana. Inhale, raise your right leg. Let’s go down to the chest, knees, arms. Exhalation, inhalation, and exhalation. Put back your leg. Do it two more times on both sides in your own rhythm, and then prepare for the bicycle. We will do it first with the right leg forward, so you can start ten times; we can do it together. Možemo zajedno. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. I spustimo nogu; put back your leg. Now with the left foot: one, two, three, four, five, six, seven, eight, nine, and ten. Now we will do it with the right leg ten times in the other direction. So you can start: 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Spustimo nogu. Udišaj, izdišaj. Inhale and exhale. With the left leg, 10 times, other direction. On rhythm, 10 times. When you’re done, lower your leg. When you finish, just be still. Inhale and exhale, relax your body, let go, and feel the effect on your joints and muscles. We’ll continue. Like when we’re riding a real bicycle, so on the change, on the change, right and left, forward, in the same rhythm, without counting. Continue with both legs, like when you’re cycling on a real bicycle, in your own rhythm, without counting. And let go of your legs. Finish, and put your legs down. Deep inhalation, exhalation. Deep inhale, exhale. For a moment, let go. Relax for a moment. Then continue in the other direction. Do big cycles and activate your ankles too. Put your legs down and relax. Deep inhalation and exhalation. Relax. Feel the warming effect and relax. Feel the warming effect, and then continue with both legs. We will do it together: five times in one direction and five times in the other direction. One, two, three, four, five. Another direction, in the other direction. One, two, three, four, five. And relax. Now relax. Deeply inhale and exhale. Feel your Maṇipūra Chakra. Remember, Maṇipūra Chakra is in the area of the navel, spreading the warmth from that area through your whole body. Just observe the return to normal of your breath and the opening of the heart. Observe as your heartbeat and the rhythm of breathing become slower and slower with relaxation and breathing. We will slowly finish the relaxation and sit in Vajrāsana. Prepare for Marjārī. Close your eyes. Deep inhalation and exhalation. Open your eyes and make one deep inhale-exhale. Relax the area of the spine, your stomach and hips, the whole leg and your whole back, your spine. We will start with concentration on the movement. One, one, two, exhale, deep inhalation and exhalation. The second time we will do it with concentration on the breathing process: inhale, exhale, exhale,... inhale, exhale, exhale,... Slowly, and exhale. Exhale. Sit on your feet. Inhale. Exhale. Feel the flexibility of your spine. Feel the effects on your spine. Once more, we will do the variation with elbows on the ground. Start. One, two. Put your elbows on the floor, three, four, five, six, seven. Eight, we get up like this, and ten, we sit. Feet, inhale, exhale, inhale and exhale, now. We will do Sumeru Āsana. We will continue with the second level. One, we raise our knees and stretch our arms. Two, we lower our palms and raise our back. We stay for a moment, breathing. We lower our knees. Put your knees down on the floor. With inhale, we raise our hands. Inhale, raise your hands, and exhale, sit down. Inhale, exhale, and repeat once more. Inhale, exhale, and rise. Just remain breathing in the position, and then lower your knees. Place your knees on the ground, inhale and exhale. Once more, try to remain in position for a few moments more. If not, just go back. If it doesn’t suit you, come back earlier. One. So, let’s get up. Let’s put our hands down. Let’s lift the bowl of air and hold ourselves in position. Just keep the position a little bit longer, and don’t forget to breathe. We will slowly come back to the starting position. Inhale and exhale. Now, one deep inhale-exhale to relax. Sumeru Āsana, or Mount Everest, strengthens the muscles of the hands, shoulders, and knees. It tightens the sternum of the body and the leg. It strengthens the ribs and the muscles of the feet. It is excellent for renewing energy in the whole body. It refreshes us and is good against vices. Sumeru Āsana is very good for strengthening our arms, back, and shoulder muscles. It stretches the back side of our legs, it’s good for our feet, and it’s very good for refreshing the whole energy in your body. Then we will stand up, close our eyes for a moment, the feet are slightly apart, and we will do one side stretching. So raise your arms, and we will do side stretching. Ramena unazad. Your back is straight, and put your elbows and shoulders back. Inhale, udah. Udah, sredina. Exhale, other side. Udah i izdah, udah izdah, udah izdah. Look to your elbow that is up. Look at the elbow that is up, the middle, and lift the other side. Do two more times on each side in your own rhythm. Then slowly finish, put your arms to your body, and just relax for a moment, feeling the effects on the side muscles of your body. This exercise deepens the breathing in the side parts of the lungs and is excellent against scoliosis. So this exercise is very good against problems with side muscles and scoliosis, and it makes our breathing process deeper. Now we are going to do Uttānāsana. Interlock your fingers. We will go down with our pelvis, so inhale. Go down just so that our palms are at the level of our pelvis, and with inhalation, go up. With exhalation, put your palms at the level of your knees. Inhale, exhale, exhale. Let’s go a little bit lower. Inhale, exhale, and exhale. Once more: inhale, exhale, exhale. Inhale, exhale. Inhale, exhale, and once more, inhale, exhale. Your palms at the height of the level of your knees. A little bit slower. The legs for a moment, post in most in the terminal tech. The pressure machine, and I’m back with them. What does that do? We still feel pleasure. Inhale once more? And exhale is the same. Inhale and exhale, inhale and exhale,... Relax for a moment. Now we are going to do Ākaraṇa Dhanurāsana, which is pulling a bow. Put your legs more apart. A little more to separate your feet. Raise your right hand to the height of your shoulders and raise your thumb up. Place your left thumb in front of your right thumb. Observe the thumb in front of the thumb. Then, with inhalation, we will try to make the bow, and with exhalation, we put the thumb in front of the thumb. Once again, inhale and exhale. Inhale. Tighten your shoulders. Be careful not to drop your elbow. Try that your elbow remains at the height of the shoulders. Exhale. Slowly put your arms down and relax for a moment. On the other side, with the left, raise your left arm and put the left thumb in front of your right thumb. Udah, inhale and exhale, inhale. Udah, izdah, udah, izdah,... Još jedno. Once more, exhalation, stretch your chest, and exhalation, lower your hands and relax for a moment. Close your eyes and feel the effect. It’s very good for improving our eyesight, for concentration, and it is good against bronchitis, asthma, and respiratory diseases. So it is very good against diseases of the respiratory system, asthma, and bronchitis. You can feel the effect of strengthening the arm, the effect on the shoulders, on breathing. You can feel the strengthening effect on your muscles, your shoulders, and arms, and back. Okay. Now we will do Meru Pṛṣṭāsana. Put fingers on your shoulders, and inhale. With exhalation, we will do the torsion. First to the right side. Ten times. So, inhalation is in front, exhalation is in front, and exhalation is in the side. Look behind the elbow and make a twist. Look at your elbow and do the torsion ten times. After ten times, remain in this side position and go to your right. Try to go with the stomach on your right thigh. It’s a little bit difficult without a demonstrator, so if there are some volunteers... Možeš pokazivati? Možeš pokazivati? Aha, yes, thank you, hvala. If there is someone who... Okay, so, first, we will go to the side 10 times, and then, after those 10 times, we will go down. Here, Ines will show you ten times to the side. Ines, show me. We can all do it together, ten times, and then, look, after ten times, what should be done. After ten times, you will look at what Ines is doing. So, start. And now, look, so we lower the upper part of the body to the side, we go to the middle, and we rise up, and with the exhalation we lower our hands. Now we will do it on the left side, ten times with the exhalation to the side, so we can start in our own rhythm. Now, 10 times, we inhale in the upper position, and with the exhale, we go down towards the nose, then the middle, and with the inhale, we rise, and with the exhale, we lower our hands. Let’s do it one more time on each side. Okay. You can stay. You can. Now we will do Dvikonāsana. Feet are one next to the other, interlock your fingers behind your back, and try to stretch your elbows, open your chest, inhale deeply. With exhalation, we go down. Bow and stay in the position. At which moment you are breathing, remain in the position for a few moments, breathing. Slowly, with inhalation, go up, and with exhalation, go down, hands next to the body. Once again, inhale, inhale, and exhale. Exhale, bend forward, breathe in position. Relax your stomach. With inhalation, go up slowly. With exhalation, release the posture. Once more we will do, and if you can stay a little bit longer in position, inhale, udisaj. Straighten your legs, feel the stretching of the back side of your legs. Your legs are completely straight. Relax the process of breathing and the stomach. Slowly raise your head with inhale, inhale and exhale. Stay a little at any moment, closed eyes. Breathe, inhale and exhale. Remain for a few moments, breathing and feeling the effects, and then we will slowly sit. In Daṇḍāsana, slowly sit to Daṇḍāsana with stretched legs. We will do Setu Āsana. Put your palms behind your body, around 10-20 cm. If you have problems with your cervical spine, in the final position, you will not bend your head backwards. You will remain with your muscles stretched and in the active position, so without releasing, without relaxing the head backwards. With inhalation, raise your pelvis. Let your head hang in the case that you don’t have problems with your cervical spine. If you have problems with the cervical spine, keep your neck muscles active without hanging your head backwards. The body is one line. With exhalation, come back. Inhale once more. Remain for a few moments, and exhale. Go back. Inhale, try to raise your pelvis as much as you can. And exhale, go back. One deep inhale and exhale, and we will do one more. You can stay breathing in the position. Stay as much as you like. Remain as much as far as it is comfortable for you. Raise your pelvis with inhalation and remain in the position, breathing. With exhalation, go back, and relax for a moment in Daṇḍāsana, and close your eyes. Feel the effect. It’s very good for strengthening our pelvis muscles, back muscles, and arm muscles, prednju stranu tijela, and stretches the whole stomach and your chest and stomach. Okay. Now we will slowly prepare for prāṇāyāma with half butterfly. Bend the right leg, bring the pelvis closer to the inside of the hip. If you can, put your foot on the mat. If you can, put your feet to the thigh. Gently move your knee. With inhalation, raise your hand, and with exhalation, try to touch your feet, toes, or as far as you can get with your hand. Inhale, inhale, exhale, inhale, exhale, inhale,... exhale, inhale,... Exhale, inhale, exhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale,... exhale,... Exhale, inhale, exhale, inhale, exhale... exhale, exhale, exhale. Put your right leg next to your left. With the left leg. If you can, put your feet to the thigh, on the thigh. Gently move your knee. Inhale. Inhale, exhale, touch your feet if you can. Inhale, lift. Inhale, exhale. Inhale, and exhale. Stay for a few moments, breathing normally. Try to relax. And exhale, raise your hand, and exhale, lower it. Exhalation, finish, and return the leg to the side of the leg. We will do the same thing; we will do butterfly. So, we wave our knees and exhale, straightening your legs a little. Try to make your back straight. Exhale, inhale. And exhale, exhale, lower it. Go down slowly. Try to go with your head to your feet. Inhale and exhale. Inhale, go up, and exhale. Once more, go down. Inhale and exhale. Now we will slowly prepare for prāṇāyāma. Prepare for prāṇāyāma. Take a comfortable position. Find a comfortable position. Close your eyes. Your hand is in chin mudrā. We will do prāṇāyāma of the second level. Prāṇāyāma on dīśodana, second level. In case that you haven’t done pranayama second level, we raise our hand and put in pranayama mudra. We close the right nostril, and we do inhalation through the left nostril and exhalation through the right nostril. So we release the right nostril and we close the left nostril, and we do that all the time. Inhalation is always through the left nostril and exhalation through the right nostril. We will start slowly. I will tell the instructions in the way. Inhalation through the left nostril, exhalation through the right nostril. We will do 15 times on each side. Try to relax your face muscles. Just feel the flow of your breath. Inhalation is a little bit deeper than usual; exhalation is completely relaxed and spontaneous. Do fifteen breaths of exhalation. Put your hands back on your knees. When you finish fifteen inhalations and exhalations, put your hand back on your knee. After a few inhales and exhales, we can start on the other side. After a few inhalations and exhales through both nostrils, we can start with the right nostril. We open the left nostril with our finger, and the exhalation starts on the right and the exhale on the left nostril. So we start with the right nostril and we exhale through the left nostril, and we do it like that 15 times. When you are done, stay still for a moment and keep on breathing. In case that you are finished, try to remain motionless for a few moments more and just continue with observing your breath. Feel the effect of prāṇāyāma and this way of breathing. At the end, we will sing "OM" three times. Deep inhalation and exhalation. Slowly move your fingers and rub your palms. Put your palms on your face. Open your eyes, and bow down.