TV Channel

We continue with our program. We will practice āsana and prāṇāyāma. These are very easy āsanas from the first and second level of Yoga in Daily Life, suitable for everyone. We begin, as always, with Ānandāsana for relaxation. Lie on your back. Place your hands beside the body, palms facing up. Let your legs be slightly apart. Find the most comfortable position, with your hands a little away from the body. Take a few deep inhalations and exhalations. Oṁ śrīte tiyelo tiyelo, īśāno upaśānte. Sa udāho osīrite tīyelo, sa izdāho upustite. With each inhalation, feel the body. With each exhalation, relax. Relax your entire face—forehead, eyes, and facial muscles. Relax your neck, shoulders, and arms. Relax your legs, back muscles, hips, knees, and hip joints. Simply relax the whole body. Feel and relax the stomach and chest muscles. Consciously follow the breath, aware of every inhalation and exhalation. Feel the weight of your body on the floor. We will finish this relaxation slowly. Take a few deep breaths. Gently begin to move your fingers, hands, toes, and legs. With an exhalation, turn your head to one side; inhale and turn it to the other. Slowly bring your legs together. With a deep inhalation, stretch your whole body upward. Exhale and lower your arms. Repeat: inhale, stretch up; exhale, lower the arms. Rub your palms together to warm them, and gently massage your face. Slowly place your arms on the floor at shoulder height. Be aware of your neighbors. We will start with some twisting postures. Bend your knees and place your feet on the floor near your buttocks. Inhale slowly. As you exhale, lower both knees to the left side and turn your head to the right. Keep the right shoulder on the floor. Inhale to bring the knees back to center; exhale to twist to the other side. Keep your knees and feet together throughout, and ensure your shoulders remain on the floor. Continue in your own rhythm a few more times. You may raise the opposite foot or tilt the bridge of the feet. Feel the stretch. We continue with another twist, this time with the legs and feet slightly apart. If possible, in the twist, try to place the knee on the opposite foot while keeping the shoulders grounded. Inhale in the center, exhale to the side. Inhale back to center. Legs to one side, head to the opposite shoulder. Do one more repetition on each side. Then stretch your arms and return your hands to your sides. Take a deep inhalation and exhalation. Feel the influence of the āsana and relax. We continue with Pavanamuktāsana. Keep your feet together. Exhale and draw the right knee toward the chest, bringing the forehead or nose toward the knee. Inhale to lower the head back down. Exhale, straighten the leg, and lower it. Inhale, bend the left leg and bring it to the chest while the right leg remains straight. Exhale, bring the forehead toward the left knee. Lift the head without bending to the side. Inhale to lower the head; exhale to straighten and lower the leg. Continue two more times in your own rhythm. Be aware of each movement. While one leg is bent, keep the other extended, ideally straight. With each repetition, try to bring your head closer to your knee without bending sideways. Try to deepen the movement. Once more with the right leg: inhale, bend the right knee. Exhale, raise the head and hold the position with normal breathing. With each exhalation, try to bring the forehead closer to the knee. Feel the lower spine and back. If it is too strenuous, release gently. Otherwise, hold a little longer, relaxing the stomach muscles and breathing normally. Exhale to lower the leg. Take a deep breath and relax. Repeat with the left knee: inhale to bend it, exhale to bring the forehead toward the knee. Try to touch the knee with the forehead and feel the back muscles. When ready, inhale to return and exhale to lower the leg. Slowly return to Ānandāsana and take a few deep breaths. Feel the influence of Pavanamuktāsana. Luckily, we did not have lunch today, so we can proceed with some dynamic movements. We will simulate riding a bicycle. Lift both legs and pedal alternately as if really cycling. Start slowly, without rushing. Do twenty large circles. Do not pedal like children; keep the movement controlled, bringing the feet closer to the floor and then stretching them upward. If this is too difficult, you may place your palms under your hips for support. If you are menstruating, have a back injury, or stomach pain, please avoid this āsana. After finishing, relax for a moment. Then pedal twenty times in the opposite direction. Stretch the legs out, then bend them, consciously and with control, keeping the movement close to the floor. The number of rounds is less important than performing the movement consciously, exactly, and fully—perfect for your own capacity. When done, take a few deep breaths and exhale. Relax the whole body. Feel the impact of the āsana on your body and breath. If your breath is fast, calm it with a few complete breaths. Slowly, we will do Pavanamuktāsana with both knees together. Inhale and draw both knees to the chest. Try to keep the upper back on the floor. Remain in the posture as long as it is comfortable, breathing normally. Relax the stomach muscles and feel the neck muscles. Inhale to lower your head to the floor; exhale to straighten and lower your legs. Take three deep inhalations and exhalations. This āsana is also very good for digestion. After the next exhalation, slowly turn onto your stomach. We will practice some more āsanas from this position. Stretch your arms forward and place your chin on the floor. For the first variation, keep your hands at shoulder level. Inhale and lift only your head and chest, looking upward, while your hands remain on the floor. Inhale up, look up. Repeat. Then rest with your arms in front. We will practice another variation. Place your arms in front of you. Place your chin on the floor. Next, we have the final version. With your chin on the floor and hands in front, inhale and lift your whole upper body up (except the stomach). Do not spread your hands too wide; keep them forward. Inhale up, look forward. Exhale down. Repeat. Inhale up a little higher and hold the posture with normal breathing. Hold a little longer if possible; if not, release. Slowly exhale and relax in a tiger posture. For the tiger posture, bring your palms together and place your knees close to your elbows. Rest your face on your hands. This posture is very good, especially for women, as it is more comfortable than lying flat on the stomach due to the position of the chest. It relaxes the back muscles, particularly the lumbar spine, and relieves tension in the hip joints and legs. After the next exhalation, change the side you are lying on. Take a few deep breaths. After the next exhalation, slowly lie on your side. We will practice Hastapādāṅguṣṭhāsana from the second level of Yoga in Daily Life. Lie on your right side. The bottom leg is straight. Extend your right arm along the floor, palm up. Place your left hand on the floor in front for balance. Try to keep your hands on the floor, not in the air. Feel your whole body. Now, slowly and consciously, inhale and lift both your left leg and left arm. Try to hold onto your left foot or ankle. It is important to keep the knee straight. Where you hold your foot is not crucial. With your breath, slowly lower the leg and arm. Straighten your body. Inhale and slowly lift both again. Straighten the knee and push the hip forward. Exhale slowly down. On the third repetition, we will hold the posture a little longer. Try to gaze at a fixed point in front of you to maintain concentration and balance. Hold the posture with normal breathing for as long as is comfortable. This āsana is very good for the hips, back muscles, and breath, as it helps cleanse and open the channels. Slowly move to the other side. Keep the palms together, close to the floor. Try to stabilize. Look forward, feel that your legs are straight and relaxed. If you have certain health problems, substitute with other appropriate āsanas. Inhale slowly and lift the top arm and leg. Stretch the knee. On the third time, hold the posture. Inhale, lift the arm and leg, breathe normally. Push the hip forward. Holding this posture longer also influences kidney function. If it is too difficult, release slowly. Otherwise, stay, breathing freely, then slowly come back. Feel the influence of the āsana. Be aware of your body, breath, and thoughts. After the next exhalation, slowly sit in Vajrāsana. Be aware of your body, breath, and thoughts. We will practice Sumeru Āsana. Sit with your back straight and shoulders relaxed. Take a deep breath. Inhale, come up onto your knees. Exhale, place your palms on the floor in front of you. Slowly raise your buttocks up, coming onto your toes. Look toward your navel. Exhale, lower your knees. Inhale, lift the buttocks again. Exhale, slowly sit back down. Take a deep breath. Repeat. On the third time, we will remain in the raised position. Place your hands on the floor, lift yourself up, and gaze at the navel. If you have problems with your arms or wrists, avoid this āsana. Try to stand on your toes as if you are wearing high heels. Hold as long as comfortable, then slowly return to Vajrāsana. This is a very beneficial posture for the back, hands, and legs, and it is a simple inverted position good for many people. For the end, we will do one more āsana. If you are an advanced practitioner of Yoga in Daily Life, you may choose Vṛkṣāsana, Śīrṣāsana, or Sarvāṅgāsana. If you are a beginner, you can do Śaśakāsana. Choose an inverted position you like—the tree pose, headstand, or hare pose. It can be hard to choose. Pay attention to your balance. Hold the pose for as long as you feel comfortable—perhaps for 10 to 15 breaths. Inverted positions are very important. They can relieve slight headaches, reduce stress, and improve concentration and balance in life. If you do not have high blood pressure, practice them for a few minutes each day. They are also good for eyesight. Slowly come back and lie in Ānandāsana. Feel your whole body after the āsanas and relax. Consciously follow the breath and relax. Check if any muscles are tense and consciously relax them. If you can, recall any āsanas you particularly liked today. Feel your breath and let it deepen slowly. Breathe like a yogī—a full yogic breath. Each inhalation flows from the navel to the throat; each exhalation flows from the throat back to the navel. Feel the weight of your body on the floor. After the next exhalation, gently move your hands and legs, move your head, and slowly stretch your whole body. Rotate your wrists. Sit up into the most comfortable position for prāṇāyāma. It is best to sit on a rolled mat, a pillow, or a folded bedsheet. You may also sit on a chair. We will practice Anuloma Viloma (alternate nostril breathing). Sit in a comfortable posture. It is important that you are at ease. If the posture becomes uncomfortable during practice, please change it. Do not suffer. Once seated comfortably, close your eyes and keep them closed until the practice is finished. Place your hands in Chin Mudrā—thumb and index finger touching. Keep your knees as close to the floor as possible and your back straight. Take one deep inhalation and gentle exhalation. Chant Oṁ three times. Feel the vibration of Oṁ throughout your body. Relax your whole body—face, shoulders, hands, back, knees, and hips. Completely relax. Practice full yogic breath. Feel the air entering and leaving your nostrils. We begin Anuloma Viloma. Inhale through the left nostril, exhale through the right. Then inhale through the right, exhale through the left. Continue slowly and consciously in your own rhythm. Pay attention to the duration of the breath, letting the exhalation become longer than the inhalation. If you wish, you can mentally repeat a mantra. If you do not have a personal guru mantra, you can repeat "Oṁ" or "So Haṁ." Be aware of your breath, your body, and the space around you. Be conscious and awake. Keep the body straight and relaxed. According to Prāṇavidyā, the science of vital energy, prāṇāyāma should be practiced for at least one hour daily. In modern life, most people have little time, so it is very good to practice for 10-15 minutes every morning and evening. It relaxes the body, clears and calms the mind, and can promote good sleep when practiced before bed. After the next exhalation, place your palms on your knees to finish this round. Breathe normally a few times. Consciously relax your body again. Change your position if necessary. We will continue with a second round. Inhale through the right nostril, exhale through the left; inhale through the left, exhale through the right. With full yogic breath, you will feel that the more you practice prāṇāyāma, the more pleasant and comfortable it becomes. Beginners often ask why prāṇāyāma is good and find it difficult to sit quietly for a few minutes just breathing. But after a few months, no one asks this question anymore. Practitioners understand and feel the effect. We can talk for hours about the effects of prāṇāyāma, but only when you feel it yourself do you truly begin to practice it in its full meaning. Prāṇāyāma is a very good first aid. When you are nervous or scared, simply breathe a full yogic breath. Slowly, after the next exhalation through the right nostril, return your hand to your knee. Breathe normally a few times. Once more, consciously relax. Silently repeat your own guru mantra or the bīja mantra: Oṁ Guru Deep Namaha. We will now finish this afternoon's program. If you wish, you can continue with meditation or go outside into the beautiful sunshine. We will chant Oṁ three times, followed by the Nahaṁkāra Mantra and the Śānti Mantra. Take a deep inhalation and exhalation.