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Part 1: Afternoon Sādhanā: A Sequence of Āsanas Hari Om. Welcome to the afternoon sādhanā. Sit in Vajrāsana. Straighten your back, ensuring your neck and head are in one line. Close your eyes. Flex your hands, elbows, and shoulders, then relax them. Take a deep inhale and a slow exhale. With another deep inhale, relax your spine on the exhale. Inhale deeply again, and as you exhale, relax your stomach. Feel the posture of Vajrāsana and how with every exhalation your stomach relaxes further. Feel your physical relaxation and mental peace. Inhale deeply and exhale slowly. We will begin with Marjariāsana to relax the spine. Inhale deeply and exhale slowly. With the next inhalation, slowly rise up. Inhale for one count. Exhale for two, three, four, five. Slowly come onto your knees, keeping your back straight as you come down. Remember what Swami Vivek Purī told us this morning about how we rise and lower ourselves from an āsana. Take one long inhale and one long exhale. The effect and benefit we derive from the āsana depends entirely on us. For the second time: Inhale, one; exhale, two, three, four, five. Relax in this position. Sit straight. As we have said, it is important in this posture to keep the back straight and to lower yourself only as much as your muscles can hold. The body's weight should not rest on the spine. Bend your knees, interlock your fingers, and keep your back straight. Extend your legs. Straighten your knees. We are on counts six, seven; our knees are straight. Stay in this position with a straight back and straight knees. Breathe in and slowly go down. Exhale as you lower yourself. You can place your hands behind your back and relax your legs. Take one more breath in and slowly breathe out. Deep inhale and exhale. Relax your legs and stomach muscles. Relax your hips and triceps. We will do one more. Bend your knees. Interlock your fingers. Straighten your knees. Inhale as you stretch your knees. Exhale. Inhale. Two. Inhale. Three. Exhale. Four. The lower part of the bed is the back part of the crown. Slowly sit again in Vajrāsana. From Vajrāsana, slowly stand up. We will do Hasta Uttānāsana, raising the hands above the head. Place your feet slightly apart, as Swamījī said. When you spread your arms, the width between your feet should match the width of your elbows. Relax for a moment. If you feel pain in the lower back, you can tuck your pelvis in slightly. Inhale and raise your hands to shoulder height. Turn your palms upward and complete the movement with an inhalation. With an exhalation, raise your hands above your head. Stretch your legs and cross your left and right hands above your head, palms still facing upward. Slowly move your palms downward as you exhale. We will do this together. It is very important that your movement follows your breath. The movement of the hands is connected to the breath. Slowly, with inhalation, take your arms up. Inhale as you bring your hands up, turning your palms forward. With exhalation, slowly stretch upward. With exhalation, slowly lower your palms, facing downward. For the second time: Inhale as you come up. Exhale as you go up. Inhale, Uḍḍīyāna, palms facing upward. Slowly turn your palms down and exhale as you lower them. For the third time, you may close your eyes. Exhale, draw yourself in, and feel the connection between movement and breath. Continue in your own rhythm. Relax your stomach. Try to relax your spine and feel the complete yogic breathing enhanced by raising your hands. Inhale from the base of the spine to the top, and exhale from the top to the base. Follow your breath: inhale from your stomach to your throat, exhale from your throat to your stomach. Keep your hands straight as you move up and down. After completing the āsana, relax in a standing position. You may bring your feet a little closer. Relax your hands. Close your eyes. Feel your palms, wrists, elbows, and shoulders. Feel your forearms and elbows. Feel your shoulders, relax your spine, and feel that relaxation. Slowly open your eyes and spread your feet again. We will do Ākarṇāsana, the bow and arrow posture. First, to the left side. Turn your left foot forward. It is important that your toes point forward. Place your left foot in front and keep your chest straight. Do not hunch your upper body toward your feet; we must straighten the muscles. Keep your body as straight as possible. Do not turn to the side. Raise your left hand and look toward the nail of your left thumb, with your wrist facing forward. Your chest faces forward as you look at your palm. Inhale and raise your right hand in front, placing the right thumb in front of the left palm. Again, try to keep your chest facing forward as much as possible; you will then feel your back muscles. Hold the thumb in front, but try to straighten your back as much as possible to feel the back muscles. Breathe in this position and feel your back. If you do not feel any muscles, you have not stretched enough. Slowly, with an inhalation, begin. Keep your concentration on the left thumb. Stretch your arm as much as possible, with the elbow at shoulder level. With full concentration on the thumbnail, move upward. Inhale, stretch your arm, and feel as if you are truly drawing a bow, feeling the strength needed to pull the arrow. Exhale. Slowly lower your hands and bring your foot back. Take a deep inhale and a slow exhale. Relax your hands and feel the warmth in them. Relax your right elbow and whole right arm, feeling the warmth in the muscles. Also relax your back, legs, and shoulder blades. Slowly go to the other side. Place your right foot in front. Lift your right hand and straighten your legs. Look at the nail of your right big toe. Inhale and bring your left hand in front, concentrating on the nail of the right thumb. Breathe in this position, straighten your legs as much as possible, and feel the muscles. Straighten your arms at the elbows, trying to extend them as much as possible. Slowly, with inhalation, stretch. Tighten the elbow, trying to push it back as much as possible. With exhalation, slowly move forward and again feel the strength. Inhale with strength as you pull the elbow to shoulder level, concentrating on your thumb. Exhale. Once more. Inhale. One more time. Slowly lower your hands. Slowly bring your hands back. Bring your feet a little closer. Relax your palms. Close your eyes. Relax in this position. Take a deep inhale and slowly exhale. Feel your left hand, the warmth in the left palm, elbow, and shoulder. Just relax and hold your body. This āsana is very good for the eyes due to the concentration on the thumb. It also tightens the wrists and strongly affects the muscles of the upper body. Slowly open your eyes. Take a deep inhale and exhale. We will do Dvikonāsana. Stand with your feet together. Inhale deeply and exhale. Let go of your shoulders. With another deep inhale, relax your whole shoulders on the exhale. We have done Dvikonāsana before, so you know it. With inhalation, slowly bring your hands behind your back and interlock your fingers. Stay in this position. If your position is correct, your chest will be open. If your chest is collapsed, you have not interlocked your fingers properly. When you interlock your fingers, your palms should face downward if possible. If you can, try to turn your palms toward your buttocks. If this is difficult, you can use a towel to hold between your hands so they are spread. We will all do it together. Inhale, Udāna. With exhalation, slowly bend forward. Relax your head. Breathe in this position. Keep your knees straight and try to relax your shoulders and elbows. Slowly, with inhalation, bring your hands down toward your back, then toward your knees, and from the front of the knees, come up and slowly relax your arms. Slightly spread your legs. Take a deep inhale and slowly exhale. Relax your shoulders and feel the circulation. Feel the benefits of this āsana. We will do one more. If you can, when you are in the forward bend, push your hands down as much as possible. Relax your head and go down as much as your own physical possibilities allow. Slowly, with inhalation, raise your hands. Unhook your fingers, interlock them again with palms facing down, open your chest, and with exhalation, slowly go down and relax. Relax your head, shoulders, and elbows. Breathe in the position. Relax your hands, elbows, shoulders, and stomach. Deep inhale, and with exhalation, stay in the position. Try to relax as much as possible. With every exhalation, you can deepen the posture. If you need to come up, do so slowly. With inhalation, we can all come up together. Spread your feet a little apart. Relax your hands. Slowly spread your legs and relax your arms. Feel the Madhurī Mudrā we discussed in the morning, and feel the warmth in your chest. Feel the relaxation of your stomach. Feel the beautiful, straight alignment of your back, as if everything has come into the right place. Slowly lie down in Ānandāsana. Spread your feet at least to the width of your Karimāṭā. Spread your arms with palms facing upward. Try to keep your body still and hold it lightly. Take a deep inhale and a slow exhale. Relax your whole body. Oh, what a great effect. Feel the effects of the āsanas we did. Just relax. Slowly, take a deep inhale and a slow exhale. Bring your feet together. With inhalation, stretch your whole body, pressing your spine, lower back, and neck to the ground. With exhalation, slowly come back. We will do Hastapādāṅguṣṭhāsana. Raise your arms and legs and slowly roll onto your left side. Lie on your left side with your whole body stretched. Your left arm is stretched out, and your right hand is placed on top of your left hand, palm touching palm. Your right leg is on top of your left leg. Try to keep your body as straight as possible. Look at one point on the floor. Straighten your back. Breathe in through your throat. First, I will explain, then we will do it together. Stay in this position. The most important thing is that our movement is slow. We will raise the right leg and the right hand with the inhalation. Part 2: Guided Yoga and Meditation Session At the same time, with a slow movement on the inhale, the leg is straight and we will grab the thumb of the right leg. We will try to have a slow motion, and with inhalation, bring our right leg upwards and right hand, and hold your toe. Take one deep inhalation and exhalation, and slowly with the inhalation, slow, slow, we are holding our palm, our toe, leg is straight, and our arm is straight. If you can’t hold your toe, hold anything on your leg that you can. Slowly, with the exhalation, the leg is coming down. And at the same time, you are putting your arm down. We will do two times more on the same side. We will do together. Just try to stretch your whole body as much as possible. Slowly, with inhalation, we are putting our leg up. Hold that moment of breath. With exhalation, slowly lower your arm and leg. And with the exhalation, slowly we are putting down our hand and leg. Opustite trgu. Just relax your stomach. Duboki udar. Ili zdar. We will do together once more. Slowly, with inhalation, we are going up. Catch your toe. Or the knee, whatever you can, and we will breathe in this position. Just relax your stomach, just relax your spine. Your head is on your hands. Then slowly let go of your hand and slowly let go of your leg and hand. Our movement is, at the same time, we are moving our hand and leg. We relax in this position for a while. Feel your hips and your hands. Slowly, we turn onto the other hip. So, arms are straight, palms on palms, we try to spread the whole body as much as we can, we try to spread our body as much as possible, palm is on palm, we breathe in through the throat, we look at one point on the floor in order to have a better concentration. We are looking at one dot on the floor. How? On the floor, how could we have better concentration? We are bringing our leg and hand up. Keep our breath a little bit and slowly, the elbow, i noga je takođe ravna u koljenu, and our leg is straight in the knee. Deep inhalation and exhalation. And slowly, with inhalation, hold your breath for a few seconds. Keep your breath for a moment. With exhalation, slowly lower your leg and hand. And slowly, with exhalation, you are going down. Deep inhale and slowly exhale. Just relax. Deep inhalation, and slow and relaxed exhalation. Just relax in this position, and we will do it once more. We will do it one more time. Slowly, with our breath, we go up. Inhalation, we are going up. Hold your toe and breathe normally in this position. Breathe normally, relax your back, just relax your stomach. Feel the stretching in your leg, feel the stretching in your nose, and just relax your leg. And just relax your leg, stay in position, and we are just staying in position. In that way, breathing while stretching will deepen our position. Slowly, we are going down with exhalation. Stretch your body and slowly lay down in ānandāsana. Just feel your body after this exercise, this āsana. Spread your feet so that you can relax your hips, and spread your arms so that you can relax. Take one deep inhalation and slow exhalation, and gently cue the people to just feel the warmth in your legs. And hips, or see at the top, limb by limb, go and just feel your whole body, your breathing process. Just feel your breath, and deep breath. Slowly put your feet together, stretch your body, and slowly sit in Daṇḍāsana. Slowly sit in Daṇḍāsana. We will do Setuāsana, most, we will do Setuāsana, most, bridge, and breathe in and breathe out. With your inhale, spread your arms wide and place them on the ground. 10–15 cm from the ground. With your inhale, raise your pelvis as high as possible. If you have a problem with the back or the neck, if you can’t put your head down with the exhale, we will slowly go down. We will do it together. With inhalation, we are spreading our arms and putting them back behind our back, and with inhalation, we... Are putting our pelvis upwards as much as possible. If you don’t have problems with your neck or spine, you can relax your head. If not, then just keep your neck on your muscles of the neck. And with inhalation, slowly come up, and slowly, with exhalation, put our hands back on our knees. One deep inhale and exhale. So as much as we can, we push the hip upwards, and the toes should be on the floor. And our toes should be on the floor when we are up. We are breathing normally in this position, deep inhalation, slow exhalation, we are putting our pelvis down and our hands on the knees. If you have relaxed hands, then when we are coming up, try to straighten your head first and then come down. Come down because when you’re sitting like this, then you can hurt your neck. Cut a coin, but the opus to the lava on the pocket, a pre-mix to suppose to the dollar is Rām, not a rat. It is Rām, not a... Loud a kuda, maybe pobrieta, live rather and keep your head away from the floor. And we will do one more, one long inhale, exhale, inhale, slowly put your hands away from the floor, and with the exhale we go up, and breathe in position. If you have problems with your hands, elbows, or shoulders, you don’t have to do this alone. And slowly, with exhalation, go down, and relax your arms. Sit straight back in Daṇḍāsana. One deep inhale. Deep inhalation. Exhalation. And with exhalation, relax your shoulders, elbows, and hands. And with exhalation, just relax your shoulders, elbows, wrists, and palms. And slowly open your eyes, and we will stand up. We will stand up slowly. We will do caturaṅga dāsana. Four-legged position. We have already done that yesterday. You know everything. The bed should be flat. We did caturaṅga daṇḍāsana yesterday. You know everything. Our back should be straight when we are doing this position. We stand on our feet. We put our feet together. With inhalation, we slowly raise our hands with our inhale. We are putting our hands upward. The legs are straight. Straight legs, we slowly go down. Straight back from the hips, slowly we are going down. Put our hands down and put the weight of the body the same to the hands and equal to the hands and legs. And our back is as straight as possible. Our legs are as straight as possible, and our gaze is facing upwards. And our head is on... we are looking upwards. Just keep this position, enjoying this position. You can have Madhurī Mudrā also in this position. Deep breath in and out. And then slowly put the weight of your body on your heels. Again, hands as much straight as possible from the hips. We are coming up and slowly, with the exhalation, just relax your hands. Do walking and deep inhalation, slow exhalation. Close your eyes for a moment, just keep your eyes closed. For a second, feel your arms, your shoulders, your back, and your legs. Try to relax your whole body. We will do one more. Inhale deeply and exhale slowly. With the inhale, slowly raise your arms. On your knees, slowly and slowly go down. Put your palms on the floor. Look up. Place your palms on the floor. We are looking upward. Enjoy. Perfect. Deep inhalation. Slow exhalation. Deep inhale, but the legs are straight, the foot is up to the foot, and then slowly transfer the weight of the body to the back. We put our weight of the body on the heels, stretch the arms, straight legs, slowly go up, and with a breath, slowly lower the arms. Climb on Ānandāsana and lie down in Ānandāsana. Deep inhale and slowly exhale. One deep inhalation and slow exhalation. Just relax all your body. Just relax your whole body. Feel your feet and stretch your legs. Just feel your feet, and put your feet in a wide position. Feel your hands, open your chest, and relax your shoulders. Some of the eight of us are okay, as much material chaos yet. Feel your shoulders. One deep inhale, and one slow exhale. Deep inhalation and slow exhalation. Relax. Relax your whole body. Just relax, hold your body. Feel the heat in your feet. Just feel the warmth in your feet. Feel your glutes. Feel your knees. Just feel the warmth of your knees. Feel your thighs, the hips of your pelvis. Just feel the relaxation of the hip muscles, gluteus maximus muscles, and buttocks. Feel the relaxation and freshness in your whole legs. Just feel the relaxation and refreshment in the core of your legs. Feel the lower part of the back. Just feel the down part of your back. And mentally go through your spine, vertebra by vertebra, from the lower part to the neck. Feel the lower part of the back. And go through your crown, crown... From one crown to the other, all the way to the back. Feel the relaxation of the muscles in the back. Just feel the relaxation of the muscles through the whole of your back. Feel the relaxation of your shoulders and the weight of your back on the floor. Just feel the relaxation and the warmth of your palms and fingers. Feel your wrists. Feel the weight of your whole arms on the floor. Relaxation of your elbows and shoulders. Feel your spine and the relaxation of the side muscles from the spine to the ribs. Feel your armpits and the relaxation of your muscles from the armpits to the waist. Feel the lower part of the spine and the area around the butt. Just feel the relaxation of your stomach, chest, and the relaxation of your... Just feel the relaxation of your mouth and cheeks. Feel the relaxation of your eyebrows, the space between the eyebrows, and your whole head. Feel your whole head. Just feel your whole head. Feel your head. Feel your whole head. Feel the relaxation of your whole body, from your fingers to the top of your head, and from the top of your head to your toes. Just feel the relaxation. Your whole body, from the top of your toes to your head and from the head to your toes. Slowly put your concentration to your breathing process. Just feel how with every inhalation your body is spreading, exhalation. Just feel how you are feeling now, after all these āsanas that we did. And compare this feeling with the feeling of how it was when you just started with the exercises. Feel your body and mind relaxed. Just feel your physical and mental relaxation. And just slowly, with one deep breath, and slowly exhale. Deep inhale, and long exhale. Feel your feet, and slowly move your toes. Feel your feet, and slowly move your toes. Feel your hands, and slowly move your fingers. Feel your hands and slowly move your fingers on your hands. And once we get into our own rhythm, we gather our feet one to the other. Put our feet together and once stretch our body. And slowly sit in a meditation position. Slowly sit in the meditation posture. We will do prāṇāyāma. Now, this one is on the second level from the system of Yoga in Daily Life. Just try to make your body as comfortable as possible. Try to sit as comfortably as possible. We won’t sit for too long, you don’t have to stretch too much. We have stretched a lot. Just sit in a position with as little movement as possible to maintain that relaxation. With as little movement as possible, just sit in a meditation posture so that we can keep our peace and relaxation. Zatvorimo. Zatvorimo oči. Just once, deep inhalation and exhalation. Just feel the position of your body. Once we will chant OM. With the sound of OM, just pull your senses inside, and with the sound of OM, pull your senses inside. Inhale, inhale, just relax. Feel the sound of OM in your body. Just feel the sound of OM in your body, face. And slowly put your hand in prāṇāyām mudrā, nāḍī śodhana, second level. Inhale through the left nostril and exhale through the right nostril. Inhalation, inhalation, and slowly try to relax your stomach as much as... Possible with every exhalation, your body is more and... With every breath, your body is more and more relaxed. Be aware of how you inhale the prāṇa energy into your body. Just be aware how with every inhalation you are taking in prāṇa force into your body. Just try to release all your tensions in the body, all the toxins. Just feel inner satisfaction. And with the next exhalation, put our hands on the knee in chain mudrā. Just feel your breathing through both nostrils, and slowly again raise your hand in praṇava mudrā. Slowly again, put your right hand in the Prāṇa mudrā: inhalation through the right nostril and exhalation through the left. Inhale through your right leg, exhale through your left leg. Be aware of the position of your body. Just be conscious of your body posture. Your back, neck, and head should be straight in one line. Your back, neck, and head should be in one line. Relax with every breath, just relax with every exhalation. Be aware of how you carry life energy into your body with every breath. With every breath, you can release all your best feelings into the whole universe. Just relax. Feel how with every inhalation you are taking in prāṇa, with every exhalation. You can also give love and your positive feelings and send it to the whole universe. Feel your heart with every inhalation and exhalation, and slowly, with the next exhalation, finish prāṇāyāma. Slowly, with the next exhalation, finish with your prāṇa, and put your hand in chin mudrā. Feel your breath through both nostrils. Feel your breathing through both nostrils. The space of your heart, and we will finish our sādhanā three times mantra "Om." And we will finish our sādhanā singing three times "Om" and "Naham Karata" mantra. Feel your heart, and with exhalation and mantra. OM. Send all your best wishes, love, and protection. To the whole universe, put our palms in front of the chest. Be aware of the Nahaṁkāratā. Mantra, and together we will sing. We slowly stretch our hands. Give us these āsanas and prāṇāyāmas. Feel your back and head, and slowly greet our teacher who gave us these āsanas and prāṇāyāmas. Feel your back, put your palms down, and slowly come up. How do y’all.