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Take your mālā in your hands. Those who have a mantra, repeat your mantra. Relax your body: your back, your neck, your shoulders, your arms and your hands, your head, your face, your facial muscles, your eyes and your eyelids. Relax your tongue and your throat. Be aware of your body. Just relax and be aware of your breath. You know that you inhale and you exhale. Bring your awareness to the condition of your breath—how it feels, how deep is your inhalation and your exhalation. Just observe. Is your breath flowing easily? Is there any tension? How long is your inhalation and your exhalation? Just observe; don’t influence. Relax your abdomen. Be aware of your inhale and exhale. Awareness is still with your breath. Just observe, don’t influence. Keep your body relaxed. You are aware that you inhale and you exhale. Now, slightly deepen your inhalation and let it exhale. Very gentle; exhalation happens automatically. With inhalation, you deepen your breath, and with exhalation, your breath flows out of your body. Imagine that with inhalation, your body expands slightly and gently. With exhalation, it contracts. Imagine with exhalation you relax more and more. Your body relaxes. Your mind relaxes. Just continue to inhale and exhale with awareness. Inhalation, your body expands; exhalation, it contracts. When you exhale, let your breath flow and go deeper and deeper. Be aware of all the movements in your body, the condition of your body, the nature of your breath. Just relax. Keep your body firm but relaxed. When you feel any tension in your body, use your exhalation to dispel that tension. You are still observing your breath. Find out if there is any difference in the condition of your breath now compared to five minutes ago. Are there any changes? Then imagine that while inhaling, you are inhaling light through your whole body. With inhalation, inhale light. With exhalation, you dispel all the used energy, all tension, all your unwanted qualities. With inhalation again, you take the light in—the light that purifies your whole body and mind, that nourishes you. That’s your own prāṇa. With exhalation, you exhale all your unwanted qualities. This energy is very subtle, fine, like a refreshing fog. It gives you strength, vitality, health, and positive vibrations. It is part of you. This prāṇa is surrounding your whole body. Try to find out what this quality is. Is it light or heavy? Does it have any color? Does it have any sound? Your mantra is still with you. Keep your body relaxed. Try to dive deep into that light that surrounds your whole body, your whole phenomenon. Feel the light all around your body, like a cloth, like a blanket, that surrounds you, covers you, protects you, nourishes you. Try to feel that, and imagine that this light that surrounds your whole body is focusing slowly, slowly towards your heart, towards your Anāhata Cakra. It bundles itself there; it concentrates. Feel how this light travels towards your Anāhata Cakra with your breath. Slowly bring your attention toward the center of your chest and reside there. Observe again any movements in your Anāhata Cakra. Anything that happens there, be the observer. You are residing there with your mantra and your Iṣṭadevatā, deeper and deeper into your heart. Let it flow. Let it grow. Let things go and allow your heart to open like a flower. Let there blossom your own divine flower. Let it allow to reveal your own beauty and the divinity of your Īśvaratā, who is residing there. Just relax and let it happen. Allow it to happen. Try to remain and stay in your heart and experience its qualities. It is your true nature. Try to allow yourself to experience your true nature. Try to find out what it is, what its qualities are. Let your awareness be still in your Anāhata Cakra. Be aware of the presence of the light. Feel how slowly this light spreads toward your whole body. Beyond your body, it penetrates through all your Kośas and illuminates your whole being. Try to give this light further towards the whole creation, towards all beings. How does your mantra relate to that energy? Make yourself aware of your breath. Find out what is the relation of your breath with this light. Is there any difference in the quality of your awareness of your body? Find out what it is—the difference between your gross body and that energy. You are aware of your breath, you are aware of your body, and you are aware of that light that unites, that is the source of your whole being. Take this light with you. You are aware of my voice, your body, the place you are sitting. Feel your contact with the floor. You are inhaling and exhaling. One time: deep inhale and exhale, and in exhalation you really exhale. Inhale all the tension that you still have. Inhale and exhale. Be aware of your body, of your breath, of your thoughts. In this inhalation, we will sing three times Oṁ together. Deep inhale. Palms together. Cover your face. Massage your face muscles, eyes. Slowly bend forward. We know that Agnisāra Kriyā and Nauli purify and give strength to all five prāṇas and upa-prāṇas. First, five rounds of Agnisāra Kriyā. We know Agnisāra Kriyā. Together, we will do deep inhale and exhale completely. Exhale and continue, make movements with your abdomen, adding pockets without breathing, without movements of the whole body—just the abdomen—five rounds. How many times? It depends on your practice. In the beginning, mainly only a few times, but if you practice every day, 50 is nothing for us. Yes, that she... I miss her. Korea, cocoa put a terrible home, or some of which it could reach at most 2, 3, 5, they said. All right, now, don’t cry like we’re going to suck you down to this. It means I’m on a time. It’s excellent for warming the body. It is excellent for warming the body against all kinds of illnesses, against all diseases. And we will have strength in the body, not only in the body but also in the mind. When you feel a nice warm feeling in your abdomen, something like hunger, it means we practice good Agnisāra Kriyā. So, when you feel a pleasant warmth in your trachea, like a kind of hunger, then we know that we have done Agni Kriyā well. After five rounds, make Nauli on one side and on the other side. So, after five cycles of Agnisāra Kriyā, we will do Nauli. But while we are doing Nauli, do not do this movement. We practice Nauli. Do not do like this, moving the body. No, just moving your abdomen, not the whole body. But you know this, because every morning we practice this. Slowly sit in Vajrāsana. Flex your whole body. Marjari, slowly we will start. One, inhale, exhale, exhale,... Two, three, five, six, seven, eight, nine, and slowly sit ten. It’s very important that first and last movements must be performed correctly. Try to slowly go up, and also slow, not like this, but all the time your pelvis must go forward and slowly go down. When we practice this, we will feel the muscles. Slowly up and slowly down. A few times we will practice this. When we start in the beginning, it means not good. Little back. Slowly up, go together, and slowly down. Sit when I know that it’s easy, but it’s not good. Why is it not good? If we practice every day like this, we will not feel muscles, and we will say, "Oh, I have a problem with my knees." But if you practice like this, our muscles will be... strength, and we will not have problems in it. Slowly go up, and slowly, slowly go down. You feel. Once more. Slowly up. Not good. And slowly down. And now become warm in your body. Once more. Slowly up. And on the halfway, we will stop, stay, and enjoy. And down. And now we will continue with Marjari. One, two, three, four, five, six, seven, and slowly, ten. Excellent. Once more, in your own rhythm. And now, feel your whole body. Feel your muscles, thigh muscles. If we feel a nice, warm feeling in your thigh muscles, it means that we practiced correctly. Feel your spinal column, also nice, warm feeling, abdomen. But still we are in the jacket, alioshurev smovi aknama, Kaṭupriyāṇam. First, we will practice Catuḥpraṇāma, where we will stay in each position for some time, and after that, we will practice with the breath in one soft, continuous flow. We will practice together because we know this, and every position must be 100% correct, and we will have a good benefit. Slowly inhale, and with inhalation, hands go up. Stay in this position, breathe normally. Open hands. Two, slowly go down. Relax in Śaśāṅkāsana. Three, slowly, slowly go, and stay in position. Breathe normally in this position, but try to relax your abdomen. Excellent exercise for relaxation of your pelvis and all organs in the pelvis, slowly. But we know, not like this. No. Your pelvis must be on the floor. If you have a problem with the spinal column, your navel must be on the floor. And we practice with the muscles, not with the hands. Muscles. Try to put your hands up. Now we know the strength of our muscles. So now a little more, hands down, five, heel on the floor, six, right leg, seven, eight, and now. We will relax in this position, completely relax. Relax your whole body, but your legs must be straight. Do not bend in the knee. Completely relax, relax. Gravitation helps us. Feel the stretching of your body, especially the legs. Breathe with your abdomen. Be aware and feel the movements of your abdomen. And the most important thing is to enjoy this position. Do not suffer, but enjoy. Now, slowly go up, stretch your body up. Look a little up. Again, slowly go down. Look in front, not down. Yes, yes. And relax. Left leg, stay in this position. And right, go back. Completely relax in this position. Be aware of your breathing process, breathing from your abdomen. And now, slowly, without changing the distance and position of the knee, just go stretch up. Do not let the knee go out, but stay in position and enjoy. It’s really good. Feel your whole body. This āsana is also excellent for stretching our body and our breathing process, because it also influences the diaphragm. Breathing in this position, breathe, stay a few minutes more, and slowly go down. Fifteen and sixteen are very important. Slowly, slowly go down. Your pelvis must be on the floor. Imagine that somebody who is very heavy is sitting on your buttock. 18, 18, and 20. Two times means one round. Now we will practice on the other side. One, stay in position. Three, six, relax. Position 3, 6, relax, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. It will be excellent if we start and finish in the same position, same place, without movement, moving back or forth. Now we will practice with breathing in one continuous exercise, but correctly. Every movement must be one hundred percent, how to say it, clean, correct. Inhale, exhale, inhale, exhale, right leg, inhale, exhale, come back also, inhale. Inhale. Exhale. Left leg stay. Left. Inhale. Exhale. Empty. With inhalation, slowly go into Bhujaṅgāsana. Exhale. Back. Inhale. And exhale. Another side: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. It’s one round. Two rounds more, but in your own rhythm. So, two more cycles in your own way. It means four times, two around. So, four times, two cycles, that’s it. Let’s go. And when we’re done, when we do three cycles, go into Ānandāsana and relax. When we’re finished, lie down in Ānandāsana and relax. Ānandāsana, relax and feel your whole body. Just feel the benefit of Kaṭupriyāṇam and Agniś Herkria. First, feel the abdomen. This nice warm feeling in your abdomen, like you just now drank a good, nice hot cup of tea, and you feel a pleasant warm feeling in your abdomen and relaxation. Relaxation starts from your abdomen. First, feel the stretch. As if you drank a cup of warm tea. Feel the warmth moving from the stretch and stretching your entire body. And now, feel your legs, hands, arms, palms, spinal column. Feel your hands, legs, palms, your entire body. And be aware of the breathing process. Be aware of the complete yoga breath. The abdomen holds three levels, but mostly we will feel movements of the abdomen. And now, deep inhale, exhale. And prepare for Viparītakaraṇī Mudrā. It’s a few very important things with Viparītakaraṇī Mudrā. First, look in. In a few seconds, I will do. When we practice, I will do it in two ways to see. First, look like this. If we put our hands here, we will feel all the time that we will go down. Second, like this, and our abdomen is completely relaxed. On the other side, stay in position without movement. No, just stay in position, comfortable, for a long time. And after that, slowly go down. But constantly you have control of your muscles, not head must stay on the floor when you go down. Everything is in your muscles. Okay, now Viparītakaraṇī Mudrā, and I will speak. Slowly go up, pull up with the mūḍhā and stay in position. If you have high blood pressure, high eye blood pressure, also, during this period, do not practice this mudrā. And stay in this position without movement. It’s very important. It is excellent for our glands, our glandular system. It harmonizes the production of glands. Also, it is excellent for the brain. In combination, Agnisāra Kriyā and Viparītakaraṇī Mudrā are excellent for Maṇipūra and Bindu Cakra. Stay! If you have any problem with the glands, the glandular system, practice every day. Also, we know from Swāmījī’s lecture and from our book, Yoga in Daily Life, one part in the book is prāṇa. And inside is everything about the five prāṇas and the five upa-prāṇas. And we know for each prāṇa which exercise is. And we start with Agnisāra Kriyā and Nauli, which purifies and gives strength to all ten prāṇas. And Viparītakaraṇī Mudrā is also very important. Its influence on Udāna prāṇa is important for the awakening of Kuṇḍalinī, because that prāṇa goes from the heart to the So. This is very important if you read, and you know, in the book Yoga in Every Life. The chapter about prāṇa, five prāṇas, five upa-prāṇas. It works on udāna prāṇa, which is important for raising Kuṇḍalinī Śakti, and it travels from the heart to the brain. And now, if you feel discomfort, slowly come back into Ānandāsana. And now, if you feel that it is difficult for you, slowly return to Ānandāsana. But without movements, not moving of head, not moving. It is important in Viparītakaraṇī Mudrā to stay motionless. Only the abdomen is moving because you are breathing. So it is important not to move the whole body, but only to breathe slowly. And now, slowly come back into Ānandāsana and relax. Also, polako se vratimo na tregu Ānandāsana. Also, it’s excellent for blood circulation. If we are sitting all day, znači, it is very good for circulation, mostly we sit like this, čitak da. It’s excellent for our brain, memory, for eyes. And now, deep inhale and exhale, and slowly sit for prāṇāyāma. Sit in any position, but a few things are very important: first, that it is comfortable; second, that you will sit for 10–15 minutes, or half an hour, without movement. And that we will sit for some time—5, 10, 20, half an hour—without movement. And also, it is very important that you will not destroy your knee. And that you will not destroy your knee. Do not perform Padmāsana if you feel pain in the knee all the time. It’s not good. So it’s not good to do a lotus so that you feel pain in your knee all the time. Sit comfortably. We will practice Nāḍī Śodhana. Three, we are Vajramanadi Sadhana. Trechu stupan, purification of Nāḍī, Vajriśchavanī Nāḍī, it means name, Nāḍī name. Second, a very important thing is that we sit with a straight spinal column. Why? All the time, put in your head the question, "Why?" If we put the question, "Why?" we will have all the time. We will go farther and farther because we want to know why we are sitting in this position. Why? Because if you sit in this... position, it’s almost impossible to breathe with abdomen and a full chest, and only very quick and very short, but if you sit in the good position, you will breathe normally. Second thing means, first of all, if we sit crouched, we cannot breathe; we breathe very shallow and short, and that is not very good. Second thing, if we sit in this position, we feel innerly like a king, but if we sit like this, we feel like a beggar. Poor me. And it’s not yoga. Movements, position of the body, influence of our thoughts. Because of that, we must sit like a king. What does it mean to inhale through the left and exhale through the right, then inhale through the right and exhale through the left? Do this ten times on one side. After that, relax and breathe normally with both nostrils. Then, inhale through the right and exhale through the left. Through the left and exhale through the right. Once ten rounds, and we will finish prāṇāyāma. Spustimo ruku, i gotovi smo s prāṇāyāmom. Is it comfortable? But also inside, you feel some softness, kindness, love. Not proud, I sit like a king. No. Inside, you are a kind, loving person. And also, motherly mood. All the time, motherly mood is important. Not a slimy mood, but a motherly mood. It will be the same as it is important, that honey from the face, not that slimy one. But, and we will feel inside a completely different kind of thinking and feeling, and in that way, prāṇāyāma will be excellent. And if we sit like that, prāṇāyāma will be complete. Once, deep inhale, exhale, and with that exhalation, completely relax the whole body. One more time, inhale, exhale, inhale, exhale, and let go of the whole body. Like you go in a nice warm bath. When you enter into the nice bath, in one exhalation you feel completely relaxed. Now, also inhale and completely relax. It’s similar to when you enter a warm, nice bath. You just need to exhale and feel completely relaxed. Be aware of the movements of your abdomen, which means complete yoga, inhalation and exhalation. It’s all three parts. And now we will chant three times Oṁ. During the chanting of Oṁ, slowly withdraw into your inner space. Inhalation of prāṇāyāma, you have a very gentle breath, we almost do not hear our inhalation. And exhalation. For the time of prāṇāyāma, our breathing is completely relaxed, quiet, almost we do not hear our breath. And now, slowly start with prāṇāyāma. And slowly start with prāṇāyāma. Force the inhalation and exhalation. Don’t force yourself. Breathe in and out. Everything must be gentle, with love. Don’t force yourself. Breathe in and out. Everything must be with love. All the time, be aware of the Guru Gītā. What is said in the Guru Gītā about prāṇāyāma? If we force the prāṇa, prāṇāyāma, we will not gain anything, only maybe illnesses and some problems. But if we are in the state of love and kindness, prāṇa will immediately harmonize in our body. So, if we practice prāṇāyāma and if we are in a state of force, forcing, then prāṇa will not be in harmony. In the same time, we practice discipline and strength, but also relaxation, and nice, kind, kindness, and love. Exhalation is completely relaxed. Do not try to exhale. If you completely relax your exhalation, and if you do not try to exhale, immediately you will feel and see that your exhalation becomes longer and longer. It becomes twice or more longer than inhalation. Same, if you do not try so hard to inhale and produce the sound of inhalation, you will feel much easier breathing. You will not feel pain, or you will be completely relaxed. Also, if our nose is blocked, but if we relax and inhale, it will be more. Easier than the force inhalation that you check, you have to smoke a halogen, a congenital dish at a beach, a lamp, una lakṣa, a doobly odyssey in a look at a force here to this all the time. Be aware of inhalation, exhalation. She told me what it was. Yes, new odyssey. If some thoughts come, come back on inhalation and exhalation. Connect a miss Lido. Do you pull on us? And three times we will chant Oṁ. Three times we will chant Oṁ. Inhale. Rub your palms. Put your face. And slowly go down. Bow down.