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Lie down on your back, hands beside the body, palms facing upward. Close your eyes, take one deep inhale and exhale, and just relax. Relax your whole body from the toes to the top of the head, and from the top of the head to the toes. Relax your legs, relax your hips, relax your stomach muscles, relax your back muscles. Relax your elbows and your shoulders. Relax your neck and face muscles. Just relax. Relax and feel your breath process. Do not change your breath rhythm. Let it flow as naturally as it is. Just feel that you know you are inhaling and you know that you are exhaling. Relax. Consciously relax. And now, three times, deep inhale and exhale. While inhaling, stretch your hands above the head. Legs together, stretch your heels outward and toes towards the body. While exhaling, bring the hands parallel to the body. Very good. Hands beside the body, and raise your right leg up. Check that your knee is straight. And now, all together cycling, not both legs, only the right leg. Only the right leg. One moment. I will count. Don’t raise both legs up. Only the right leg. And you will move when I say one. Beautiful colors of the socks. Knees straight. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten. Leg up. Leg up. Right leg, knees straight. You were not doing all at once. We have the camera in front of you, so you are all yoga teachers, you have to be an example. Slowly, right leg down. And left leg up. One, two, three, four. Continue. Ten, leg up. And slowly bring your left leg down, and right up. Other side, direction, cycling. Wait. All at once. So, one, two, three, four, five, six, seven, eight, nine, leg up, ten. Try to stretch your knee up. Like completely, the knee should be straight. And slowly, right foot down, left up, knee straight, toes stretching towards the body, heels stretching up. Backward cycling. Moment. Discipline. One, two, three, continue. Leg up. And the right leg is also up. Alternate, like normal cycling, not together. Next, I will tell the moment. So, forward cycling slowly: one, two, three, four, five. Continue, keep balance, equal movements. Try to stretch your knees completely up also. And down also. Seven. Eight. Ten. Legs up. Why are the knees bent? Alternate cycling backward. Moment. Moment. Alternative means also, like normal cycling, but pedaling backward. Demonstrator, don’t bend your knees. So, one, two, three, four. Keep balance, keep moving. Five, six, seven, eight, nine, legs up. Knees straight. Hold your thighs, but don’t raise your head up. And now, try to hold your toes. Knees straight. Yoga teachers, I don’t want your knees bent. Otherwise, I will replace your knees anew. This is called Supta Paścimottānāsana. Supta means lying. Don’t be in a hurry. We have time. Knees straight. If you can’t hold your toes, then hold your calf muscles. If you can’t hold that, then hold your trousers. And slowly, hands down. And slowly bring your legs down on the ground. Now, stretch your hands above your head. On the ground, legs together. And slowly raise both your legs up. No pillows, please, under your head. Knees straight. And with both legs together, cycling forward. You will have enough time to move. So, one, two, three, five. Continue movement very nicely. Don’t stop. Try to stretch your legs completely. And work with your stomach muscles. This is one of the best for our stomach muscles to get in good shape. Continue. Six. Seven. Eight. Nine, ten. Legs up, hold your toes. This is only master training. Again, hands above the head. If you feel comfortable, you can have them beside the body. And now, with both legs together, we will do backward cycling. Get ready. Get ready, prepare yourself. Legs up, knees straight. So, backward pedaling it will be. And when I tell you the time, you should move continuously, nicely, in one rhythm. Ready? Okay. One, two, three, four, five, six. Don’t be tired. Use your stomach muscles; you will not be tired. Yes, where I was number seven, eight, nine, ten. Legs up, bend your knees, and hold your knees. Slowly turn to your... Left side, right, left, right, continue. Try to press your knees towards the body. Don’t... Raise your head up. Six. Seven. Eight. Nine. In the middle, ten. And stretch your legs out on the ground. Who said yoga in their life is very simple? Yes, it is very simple. But the practice is missing. Now, slowly come to the Viparītakaraṇī Mudrā. And who don’t know should look to your neighbor. Viparītakaraṇī, not sarvāṅgāsana. Legs straight. The toes are stretching towards the body. And with the heels supporting the ceiling, looking to your toes, remain in this position. And slowly move, slowly bend your knees, and your knees will touch your forehead. Moment, don’t do. Don’t be still. Go back to Viparītakaraṇī Mudrā, okay? You are not, many are not in Viparītakaraṇī Mudrā, your legs are above the head. And now, bend your knees and support the forehead. After, when I will tell you, then you should do. We will stretch our knees, and toes will touch the ground above the head. Knees will be stretched. Halāsana. So, please, halāsana. And hold your toes. And relax in this posture. Bring your hands to the back again. Bend your knees and try to place your knees on the ground, left and right side of your head, but keep your knees bent. Now try to correct your back more. That is straight, and come to the sarvāṅgāsana shoulder stand. Beautiful, perfect. One day, your thighs will be straight. And bend your knees, and bring your knees towards the body again, and slowly roll the back and relax. Lie down on the stomach. Elbows standing, place your chin in your hands, and bend your knees. This is easier, no? Did you have breakfast today? It’s gone. After this program, we are going to plant another piece of tree here in this spa. And the director of this spa also invites me, on behalf of all of you, for a little social meeting. Now, bring your chin down and hold your legs. Hold your feet and knees together if it’s possible, a little bit, and we will roll left and right. So, get ready. Left, right, left, right, one, two, three, four, five. Very good. Keep on holding your feet. There is one posture called the Dhanurāsana. If you don’t know, then look to your neighbor. So, Dhanurāsana, stretch. Dhanurāsana. These are all exercises which we are doing, and we did, they were for our thigh muscles, or the leg muscles, back muscles, and stomach muscles. Now you can find out yourself. Research your body: which muscles are occupied or affected by this posture? They did research work, and it came in the best medical magazine of Slovakia. Come down. Stretch your knees and look at me. So, for example, the Bhujaṅgāsana, and in the way how we have Bhujaṅgāsana in yoga and dead life, and there are some other Bhujaṅgāsanas where you are completely bending back, right? So they found the difference and a very visible benefit, a good benefit on the muscles and blood circulation. And it was done by three doctors from different parts of your country, and at the university in Bratislava. And it was 10 seconds of Bhujaṅgāsana, and then relaxing. And they measured the blood circulation, so it was very positive. I don’t know all these medical terms. But you can read that in a magazine, or you can read it on the internet. It was made available to me by one of our yoga brothers, Dr. He showed me the magazine; he showed me the pictures on the computer. So again, hold your toes. Dhanurāsana. So, come up, yes. In Dhanurāsana, it is advised to keep the knees together. Otherwise, the arrow goes the wrong side. Relax. Just relax. Deep inhale and exhale. And relax. These postures, which we did, and if someone finds it difficult, then it is very clear that you have to put yourself on a phalahārī diet. No bread, no rice, no milk products. Tofu you can have, a little milk you can have in your tea or coffee. Eat a lot of fruits, a lot of vegetables. Slowly sit up. In Vajrāsana, in Āyurveda, there is one very good course on the diet which cleans the body, makes the muscles more relaxed and flexible, and it releases the kind of stiffness from the joints. That’s a very good diet, and especially this is very tasteful. A lot of nuts and honey. And good things, it is advised to take only this much, like one sweet skin, or what you make, apricots, peach, what do you call it, marinal, but you know it is so tasteful, people should think, "I can eat two more." So if you have interest, I can tell you more after. And it is said, it is guaranteed that you will not get the flu, a cold, you know. I was always getting cold, and I was coughing a lot and had problems. And I took that. Now, for three years, I have not had this condition. This year, I will make it again. Also, we have here what is called the caper, the little fruits, dry, that you can make powder and put on the salad or cook in the soup, Mahāprabhujī’s soup, that releases a lot of mucus from the body. I am not an Āyurvedic doctor, but this vāta and the pitta and the kapha, all flow in the river, balancing. Ustrāsana, Ustrāsana One. Wait, Chorky, don’t be in a hurry, everybody. I will put you long in the Ustrāsana, don’t worry. Now, right hand up. Now, check your left hand, how it is. Some have like this, and some have like this straight. Now, the left hand palm up, and right hand and left hand should be in one level, that you can clap like this. Not like that, straight in the front. So once, up. Good. Good. Now, left hand on the left heel. And raise your right hand up to the ceiling and look at your right hand. Your right upper arm is touching your ear. Parallel to the head, so it means don’t go too far back with the head. Otherwise, it makes you dizzy. And come up. Right hand is still up, and left is in the front. And now we change the hand. Right hand on the right heel and left hand up. And come back. Hands, both hands up, and interlock the thumbs. And stretch yourself up, arms touching your head, looking up, and slowly sit down in Vajrāsana and go to Satsaṅgāsana. Palms on the ground, elbows on the ground, touch your forehead to the ground if it’s possible. If your stomach doesn’t allow, then keep your knees apart. So, the forehead and stomach are both touching the ground. And bring your hands to the back. Hold one of your wrists or interlock your fingers. And slowly bring the upper part of your body up. Sit up. And hands on the knees. Stretch your legs out. Hands on the knees. How are you? Should we continue? Okay, yes. The new people are doing very well. Other direction, please. Very good. Hands on the knees. One. Paścimottānāsana. Two. Hold the toes. Try to relax your neck. Let your head fall down. It will take time until the back muscles are properly stretched. And slowly, hands up, stretch your body. Hands on the thighs, head to my side, lie down and relax. Vāhiyasa Cidānandamayāya Śivo’haṁ Śivamāsa. Relax the whole chest. Śivo’ham, Śivo’ham,... Śiv, Śivo’ham, Vahiyam, Ānandamay, Śivo’ham, Namah Nidhi, Namah Nidhi,... Namah Nidhi,... Namah Nidhi. One is called Bhastrikā and one is called Kapālabhāti. The Bhastrikā has equal rhythm of inhalation and exhalation. And Kapālabhāti has more concentration on exhalation. Many young people don’t know, but many elderly people know. There were the trains with the coal, what we call the steam engine. So when the engine was starting, then it was making so. This is a kapālabhāti. And when the engine started, it became bhastrikā. That was, and it goes. And when some tunnel came, again came kapālabhāti. Engine stopped. So we will do kapālabhāti. 20 times, then stop and relax. So, like this. So, one. After twenty times, normal breath. Close your eyes, relax. Again, once more, twenty times. Relax. Inhalation is through the mouth, and exhalation is through the nose. If you inhale and exhale only with the nose, then you will have a coughing problem, so the mouth is slightly open, and again. With closed eyes, just feel your whole body, feel your breath, and relax. Three times OM. OM. So, wish you all the best. Nice lunchtime. And if you wish, you can come to the tree planting. It’s 500 meters from here. Can someone tell? Where is it? So you will know everywhere. And after that, you will have lunch and a good rest, and see you again in the evening. So, thank you very much.