TV Channel

Take a comfortable position, and we will chant Oṁ three times. Three times we will chant Oṁ. Inhale, Udāha, Oṁ. Withdraw yourself inside. Just be aware of the motionlessness of the body, of each and every breath, and be completely aware. Be aware of your mantra. Be present here and now. Just be aware of the immobility of the body, of every breath and mantra. Be present here and now. Do not go away with your thoughts. Be present here and now. Do not be afraid of thoughts. Be present in the present moment. Your mantra in the feeling of yesterday’s meditation. Osjetimo srce, anāhata cakra, i ponavljamo mantra u anāhata, in anāhata cakra, and feel the presence of Gurū Deva. Ponavljamo. Mantra Anāhati and feel the presence of Gurudeva, his love and mercy, his love and mercy. The thoughts come, let them come and go, just feel the presence of Gurudeva in your heart. If thoughts come, let them come and go. We only feel the presence of Gurudeva in our heart and repeat the mantra. The divine from your heart is heading throughout the whole body and outside. Divine love and light from your heart throughout. We feel divine love and light from the heart as it spreads and radiates through the entire inner space and radiates beyond us into the universe. Repeat your mantra consciously. Divine light from your heart, spreading throughout the whole inner space and radiating around you. Through and through, Bojanska ljubav i svjetlost. Your Gurudev in your inner space, and mentally greet him, bodhavn. Become aware of the body and this whole. Feel the body touching the ground. Once, deeply inhale and exhale, and we will chant Oṁ three times. Warm your eyes, lie down in ānandāsana. It will last long, just to stretch a little bit. And relax. Relax your whole body. Relax your legs, from the toes till the hips. Relax your legs from your toes to your elbows. Your whole back, from the hips to the shoulders. The whole back, from the elbows to the shoulders. Feel and relax your arms. Feel and relax your arms, from the shoulders to the palms. From the shoulders to the palms. Relax your stomach, chest, the breathing in your throat, and relax your neck, your face, forehead, the top of the head. Inhale and exhale. Again, deep inhale. Now, slowly move your toes and fingers. And with an inhalation, stretch your body. Arms up on the ground. The lower part of the back is down, arms down, and with exhalation, arms down. And once again, inhale and stretch your arms up, palms together, and go to the left and right side. A few times, roll to the right and left. And slowly come to the middle, rub your palms together, warm your eyes, open them. We warm up our palms, we warm up our eyes, we open them. Sit slowly in Vajrāsana. We sit slowly in Vajrāsana. We start with Marjari, we start with Marjari. Prepare yourself. Deep inhale, one breath. Exhale and keep the breath a little bit. Feel your back. Inhale, inhale slowly. Exhale, exhale slowly. Feel your back. Inhale, exhale. Inhale, up. Inhale, up to Vajrāsana. Exhale, exhale, Vajrāsana. Second round, second cycle. Inhale: one, one, two, two, three, nine, up, Vajrāsana. To the third variation of Marjari, we do the third variant of the cat, from Yoga for the Queen, from Yoga for Spinal Calm. Inhale up. Exhale down to the elbows, and put the knees together. Inhale, your head is up and the lower knees. Exhale to the left side. And over your shoulder, you are looking and seeing both your heels. Inhale in the middle. Look up. Udāha, sredina, gore gledamo. Exhale to the right. Izdah desno. See both your heels. Inhale, middle. Inhale, middle. And exhale, left. Exhale, left. Try to see both of your heels. Inhale, middle. Look up. See the ceiling. Exhale, right. Exhale, right. Over your shoulder, you are looking and seeing both of your heels. Inhale, middle, exhale left, and breathe normally in the position. Keep the position, breathe. Try to see both of your heels. Your heels are up near your buttocks, and we see them not below the shoulder, but above the shoulder. Inhale, inhale in the middle, and exhale right, exhale right. And breathe in the position, breathe in the position. Over your shoulder, you are looking at your heels. Inhale, inhale in the middle. Look up, look up. And exhale, legs down. Shoulder on chest, chin to the chest. Inhale, inhale, come up, and exhale. Close your eyes, feel the benefits. Relax, relax your whole back, and observe your breath coming back to the normal rhythm. We return as the breath returns to the normal rhythm. Open your eyes. Open your eyes. Stretch your legs. Spread your legs. Rolling. Veslanje. Inhale. Inhale. Close your toes. Keep the breath. Hold your breath. Open. Open. And exhale slowly down. Two. Exhale. First the chest, and then the head. Three. Be aware of your breath. Inhale. One, two, three, four. Keep the breath, two, three, four. Exhale eight if it’s possible, five, six, seven. So this is the ratio: inhale four, hold four, keep holding four, exhale eight if you can. Inhale, continue. We continue. One more, one more. After the exhalation, remain down, palms on the ground, with your head hanging. After the exhalation, stay down, palms on the ground, head hanging, and breathe normally, normal breath. Turn your palms up, turn your palms up, head up, look up, inhale, inhale up, keep the breath, hold the breath, and slowly exhale. Inhale. Exhale slowly. Keep the breath. One, two, three, four. Exhale slowly. Eight. Inhale. Keep the breath. And exhale down. Observe the benefits. Cross your fingers. Inhale, exhale. To the left side, to your left. Exhale, back, exhale. Continue. Two, two, keep the elbows stretched. Keep the hands at the level of the shoulders. One more. And after the exhalation, change the side. Four. The hands come up, and with exhalation, down. Ānandāsana and relax for a while. We go to Ānandāsana, we feel the action, observe how breathing is coming back to the normal rhythm. We observe how the breath returns to the normal rhythm. If any part of the body is tensed, with the breathing, you relax it. With inhalation, new energy is coming to this part of the body. With exhalation, just relax it. Deep inhale and exhale, and slowly sit up. Do ūrdhvaka udāha, īrdhaka izdāha, and slowly sit down. Sit into vajrāsana. Vajrāsana, we’ll do kaṭupranāma. Inhale, udāha. Exhale. Izdah, inhale. Keep the breath. Exhale. Izdah, inhale. Inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, inhale, exhale, exhale, inhale, exhale, exhale,... exhale. 3, 4, 5, 6, 8, 9, 10, 1, 2, 3, 5, 6, 8, 9, 10. Deep inhale, exhale, relax, dūboka yuddha. Third round, treći ciklus: 1, 3, 5, 6, 10, 2. Deep inhale, exhale, 4, we... We can start and do it in your rhythm. Two more rounds, then we can start. When you finish ānandāsana, relax. Since we have only one hour for āsanas and prāṇāyāma, we did only six kaṭupranāmas. But normally, Swāmījī is always saying we should do at least ten. Swamijī says that we should do at least ten in one cycle. And this would be a recipe for the good health condition of our body. Especially now when winter is coming slowly, especially now when winter is coming, the flus and so on, it will really help us for immunity if we tell ourselves that each day we will do 10 Catoprenums. Be aware of your breath and observe how the body is inhaling, exhaling, spreading, and contracting. Once, take a deep inhale and exhale, and slowly sit up, and we will do Bhūna Manasana. First, to the left side, inhale, a little bit back, and exhale, go down slowly. And keep the breath in the down position. Hold the breath in the lower position. Inhale up, inhale up, exhale. The other side. Inhale, the other side. Go down, exhale, and exhale. And keep the breath; hold the breath in the lower position. Inhale up, inhale, come up. And once more, one more time. Inhale a little back, exhale. Keep the breath, hold the breath in the lower position. Inhale up, inhale up, and exhale. Approximately, the pound should be at the level of the shoulder blades. Where the shoulder blades are down, where the shoulder blades are down, where the shoulder blades are down, where the shoulder blades are down, where the shoulder blades are down, where the shoulder blades are down, where the shoulder blades are down, where the shoulder blades are down. Inhale, down, exhale. So head, legs, and buttocks in one line. Inhale, come up, and exhale. Breath in the position, sa normalnim dahom u položaju. Inhale, udah, and slowly down, exhale to the position, and breathe. In the stomach breathing, we feel the abdominal breathing. Slowly come up, slowly up, the other side. Inhale, and go to the right, and breathe in the position. Breathe in the position. With the help of stomach breathing, you are relaxing. Feel the breath, and with the help of the breath, relax. The more... You relax, the deeper you can go. The deeper you can go, come up with inhale. And exhale. Lie down to Ānandāsana. Ānandāsana. Observe the benefits of Bhuñamānāsana. It is very beneficial for our spinal column. For the discs, relax the muscles along the spinal column. Relaxing the deep muscles of the spine. The discs are bent, stretching the shoulders. Good for the kidney functioning. Feel your whole body. And feel the breath, how the body is expanding and contracting with the breathing. And observe the flow of energy of prāṇa throughout the whole body. From the maṇipūra chakra throughout the whole body, we feel the flow of the prāṇa from the maṇipūra to the whole body. From the maṇipūra downwards, to the top of the toes. From the maṇipūra downwards, to the toes. Upwards, to the top of the head. Upwards, to the top of the head. Through the shoulders, to the top of the fingers. Through the shoulders, to the palms. And feel the fine prāṇa on the surface of the body. And once, deep inhale and exhale. And you can rub your palms, warm your eyes, and open them. Zagrijate oči, otvorite ih, and slowly sit up. Polako sjednimo for the prānāyāma, za prānāyāma. We will do nāḍī śodhana prāṇāyāma. Nāḍī śodhana ćemo raditi prāṇāyāmu. Which levels did you do the previous days? Two, three? Okay, so we will do level three. It means inhaling through the left, exhaling through the right, inhaling through the right, and exhaling through the left nostril. This is one round, but we will not count the rounds. Close your eyes. Take a comfortable position. Udah lijevo, izdah desno. Udoban položaj, just relax and observe your breath. We have only 10 minutes, maybe even less for the prānāyāma. And we want to use this time in the best possible way. Tell yourself, I want to be aware of each inhalation and exhalation from now onwards. And we say to ourselves, from now on, from this training on, I want to be aware of every inhale and exhale. And just observe your breath. Feel each inhalation and exhalation. Awareness of every inhale and exhale, and slowly, prāṇāyāma mudrā. Slowly, let’s take prāṇāyāma mudrā and start the exercise. Inhaling left, exhaling right, inhaling right, exhaling left. Inhale to the left, exhale to the right, inhale to the right, exhale to the left. Your breathing should be very deep, soundless, and relaxed. And be aware of each moment, of each inhalation and exhalation. Complete yoga breath. It means with the stomach, chest, and upper part of the lungs. Deep, soundless, relaxed, deep, cosmic, relaxed, breathing. Just continue. Samo nastavljam. In your rhythm. It would be good that exhalation is longer than inhalation. When we master it, then it will be doubly long. But relax, ali opustemo. Just continue. Nastavljamo. The next exhalation is through the left nostril. Slowly release prāṇāyām udra and place the hand back on the knee. After the next exhalation through the left, slowly lower your hand back to the knee. Continue observing your breath, but do not influence it anymore. We are aware of each inhalation and exhalation, and observe the flow of the prāṇa throughout the whole body. Prāṇāyāma mudrā, and start from the right nostril. Deep breathing, soundless and relaxed, exhalation longer than inhalation. Keep your body upright, and your head should also be upright so that prāṇa can flow. So that the prāṇa can flow flawlessly. Enjoy your breath. Enjoy each inhale and exhale. If it comes to the spontaneous breaks, pauses between inhalation and exhalation, and exhalation and inhalation, just observe that pause, and slightly you can prolong it, but relax. Enjoy your breathing. Enjoy your breathing. Inhalation starts from the stomach, deep, complete yoga breath. You concentrate on each detail. You can see that it seems they are different, that no breath is equal. So just be curious and observe each inhalation and exhalation. When we concentrate on the details, on every part of the inhale and exhale, we will notice that they are different. We just observe, be interested, and follow, observing every inhale and exhale. And keep your head, hand, and head upright. Through the next exhalation, through the right nostril, slowly release prāṇāyāma mudrā. Observe your breath without influencing it, repeat your mantra, feel the flow of the prāṇa throughout the whole body. Feeling of peace, harmony, pleasantness, ānanda, and with these feelings in our hearts, we will chant Oṁ three times. And with these feelings in your heart, we will sing OṂ three times. Deep inhale, deep inhale. Together, we stretch our hands. Warm your eyes. We will close our eyes.