TV Channel

Good morning to everybody. Sādhakā to praṇām. Yesterday we came to three numbers. The teaching of the yoga exercises, postures, which have three kinds of techniques to perform: dynamical movements, body warming, stretching to get more flexibility, and postures to gain the benefit of the exercises. Through postures, we influence the organs, glands, and circulation. Yoga in life is systematic during practice, individually or under the instruction of a teacher. That should be the feeling of peace, harmony, and oneness. It’s not only, or it’s not like a gymnastic, it’s yoga, and especially it’s yoga in daily life. Practitioners should have harmony, understanding, and the value of exercising physical, mental, and emotional harmony, and coordinate breath and physical movements. Karata Purnam is already under experimentation for the higher sports groups. It has a positive effect. We have to understand, and during the practicing, let your worldly tension outside. Karata Paranam can also be done as a therapy or prevention against certain physical problems: illness, problems with the joints, problems with the ligaments and muscles, problems with organs, problems with the breath or respiratory problems, the circulations, especially towards the legs. Become aware of yourself, separate from the external world, and be aware of your being here. Yes, I do feel my body. I am aware that I am here, and I am going to perform the Khāṭū Praṇām. Nothing should be done with distress. Nothing should be done in a hurry. Take your breath and feel your breath. Once, take a deep inhale, exhale, and let your eyes be open. Mostly, posture should be done with open eyes, especially when you are standing. It can happen that one falls down. Our eyesight, our eye vision, is balancing. If the teacher instructs you to close your eyes, then it’s okay. Slowly, take a deep inhale and stretch the hands in front. And slowly, while inhaling, raise your hands above the head. Even you have to take one, it feels better. Try to fix your hands where they are. Do not move your palms or hands forward or backward. Leave it there. Only the middle part of the body will move. Also, your toes remain where they are. Slowly slide your chin and the trunk of the body in the front until your chest comes near your toes. Perfect. Very good. But many are walking with the hands. I told you, leave your hands, fix them there where they are. Perfect. Relax. Remain there, relax your stomach muscles. Perfect. I should get the invitation typed. Okay. Now, you are very nice, very beautiful, and look nice. Now, first, make your feet stretch, that’s it, toes relaxing, very good. And now, remain your palms there where they are; do not move them left or right, or front or back. Just while raising your chest up, drop your stomach down. That’s it. And look to the ceiling in front of you. Not too far going. That’s it. Balance. Legs together. Very good. Toes flat. Normal breath. And now again, the toes standing. Very good. And your palms are still there. Not one finger is moving left or right. Slowly raise your back up like a mountain, very good, and touch the heels to the ground. Don’t walk with your feet, and try to look towards your stomach or your thighs. Your hands are not moving, your toes are not moving. Feel the circulation towards the head. Feel the stretching of your thigh muscles, the calf muscles, the back muscles, your shoulders. Śrī Śrī... One of the stars is, you are trying to press your hips down. Normal breath, very normal. Hands remain where they are, fingers remain where they are. Very good. And slowly bring your left foot near the right foot, yes, and raise your back up, very good. Now you can, if you can’t come down, you can, of course, raise your hands a little up so fingers are touching the ground. It is individual. Pūjke circulation, the stretching of the entire back muscles from the foot soles, calf muscles, thigh muscles, the buttocks, the back, the neck, the head muscles, the nose, forehead, until that entire back part of the body is stretching. Eyes are open, please, and slowly, both hands at the same time, raising up, slowly come up. Inhalation will give you the strength. Beautiful, beautiful. Try to keep your arms a little bit closer to your head. Perfect. Normal breath. Now, the front part of the muscles is stretching, and back muscles are contracting. Deep inhale. Eyes are open while exhaling slowly. Again, go down like Hastapādāsana, normal breath. Now, choose your place where you will put your palms. Then they should not walk here and there. And while choosing this, you go back with your right foot, yes. One posture we were missing, that we will replace now. Slowly, while inhaling, raise the hands up. Bring your palms together, make a nice arch, look up, keep the balance, beautiful. This is good for ankle joints to get strength in the ligaments and muscles. Again, hands, open your palms, palms facing the front, and slowly, while exhaling, bring your palms near your left foot, but you are looking up. Stretch your chest muscles, and try to pull your hips down. Normal breath. Now, slowly bring... Place your left foot near the right foot, and you are going again to Sumeru Āsana. You know, and you can feel much better yourself which muscles and which joints are more influenced by these postures of the Khāṭū Praṇām. Now slowly drop your knees on the ground. Yes. Put your knees down. Yes. And now slide your body into Bhujaṅgāsana. Very good. Oh yes. Beautiful. Stomach, abdomen on the ground. Prakash, a little like Bhujangāsana. Look to your neighbor. Yes. Now, toes standing. Bring your chin to the ground and raise your stomach up a little. It’s beautiful. You know, it curves like a mountain. Some front muscles are stretching, some back muscles are stretching. It’s perfect. Inhaling, holding breath, Pochke, exhale. The instructors should always follow the rhythm and instructions of the teacher. Please inhale and hold your breath. Now slowly raise your hands up, levitating, and your head also, your forehead. Come up slowly, elbows straight, very good. Perfect normal breath, and fold your palms. That side muscles are stretched. Normal breath. You are slightly looking to the sky. Open the palms. Deep inhale, and slowly, while exhaling, both arms should be parallel, coming down, slowly, slowly place your hands on the knees. The movements of the hands and the exhalation process should be the same rhythm. And slowly, when—you can look to me now—when once we put our palms on the ground, and the toes, they are already now there, so the space of the toes is only when we are standing, the toes or stretching toes is only this five-minute movement, and the palms once come on the floor, that is a fix from the posture number two, Śaśāṅkāsana, when we put hands there, you should know the length of your body. Now, between the palms and the toes, the entire body has to move. You have only that much space. The tolerance space is only when you have to make your feet flat or toes standing. That is a tolerance space. Fingers, either in the beginning put it like this or like that. After, don’t do like the frog’s movement. So that is a discipline, the discipline in movements, and slowly. When I said, "Now we will inhale," already she was going up. I didn’t say, "Go up." So we are in the learning process. Otherwise, the teacher will also do the same thing, and then the student will do the same thing. The next teacher will do the same thing and is coming. So, Atha Yoga Anuśāsanam. Patañjali said, "Atha Yoga Anuśāsanam." Anuśāsan means discipline in movements, discipline in breathing, discipline in concentration, discipline in following the sequences, and discipline in relaxation, entirely. Then your yoga, even if you are performing only the postures, the āsanas, has an effect on the physical, the breath, and the mental. All three coordinators together harmonized and relaxed. Then the body, mind, and breath are harmonized, coordinating together. So, we will do now a little other rhythms, but not so quickly. And where there is a need to breathe again, you can have it. But don’t change the rhythm of the movements. For example, like I’m going, I say, "Slowly raise your hands up and inhale." I inhale, but some people have short breath; they cannot take too long a breath. You can exhale and then inhale again, but the movement should go continuously. It’s like when seas come and waves are so harmonized, going. And when we are exhaling, don’t do like this. No, there’s no exhalation. You force your respiratory system to throw the breath out. So slow breathing means long life. Quickly, quickly doing is a short life. All creatures who have short breath have a very short life. The crocodiles and the turtles breathe very slowly, and they have very long lives. So every breath is counted and given to us in this life. How many breaths will you have, and then you will not have any more credit. So the technique, prāṇāyāma, when we do like Bhastrikā, this is not breathing; this is not counted as our breath. That is a training, and Bhastrika also, don’t do like this. That’s wrong, just like this. While doing Bhastrika, you can bring a cup of coffee or a cup of chai, a full cup. It doesn’t split, and it doesn’t fall out, you see. The best rider’s horse is going at high speed, but he can still drink his water or chai. That’s it. You can try once to put your water glass here and do the Kapālabhātrika. If it falls down, it’s wrong. And then balance here. If it’s going like this, it’s wrong. Movement is here. So this is not counted as a breath; it’s exercise. And we will see that after the Vastrika, when we have finished our course, 10-20 minutes, and you sit in meditation, your breath is flowing so slow and pleasant, automatically calmness appears in the body. So, inhale and raise hands up. Khatu Praṇām, one. Fold palms, normal breath. Deep inhale and exhale, open palms, and two. Have a normal breath if you need. I will check your palms, if they are walking or they are there, till number 19, three. You know all, Khatu. Praṇām number three, normal breath, four, five, six, seven, eight, try to press your back down, your hips down, and your chest and stretch in the front and a little up. Nine, I think some of you did it wrong. Both are between, yes, that’s good. Open your eyes, please. Don’t close them. Ten, eleven, cameraman, you should go with the people who are practicing. I’m just sitting. People can’t—they see who can’t follow. Put your camera there, near the wall, so that you can show everyone. Okay. Twelve, thirteen, toes standing for balance. Fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty. Now, head to my side. You can lie down on your back and relax. And all our dear friends who are with us through the webcast, we wish you all the best and will see you tomorrow at the same time, 9:30 in the morning, New Zealand time. God bless you. Oṁ Śāntiḥ, Śāntiḥ.