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Part 1: The Gentle Power of Yoga: Postures for the Mūlādhāra Dīp Nārāyaṇa Bhagavān Kī Jaya, Deveśvara Mahādeva Kī Jaya. Sadguru Svāmī Madhavānandajī Bhagavān Kī Jaya, Sthāna Dharma Kī Jaya. Welcome and good evening to everybody. Again, we are on the subject of the kuṇḍalinī, cakras, awakening, and meditation. So, the practical part of the Mūlādhāra Cakra, we begin first with the postures. Please, the first one we will do is called Śaśāṅkāsana. Sit in Vajrāsana. You have very nice postures from the hidden powers in humans. We will do these four postures all together. Place your hands on the thighs, fingers together. Body straight upright. Relax your shoulders and keep your shoulders a little back, braced. Knees together. Relax the whole body, especially relax your elbows. As you bend your elbows, it’s more relaxed, so relax your shoulders. When the shoulders are relaxed, automatically the back muscles are relaxed. When the back muscles are relaxed, the stomach muscles are relaxed. When this is relaxed, then your neck, your shoulders, and your diaphragm are completely relaxed. You get more volume for the breath to take in and out. Yoga in Delhi life is based on the ancient authentic scriptures, the real yoga, which is given by great ṛṣis: āsanas, prāṇāyāma, meditation, bandhas, mudrās, kriyās. Nowadays, in this modern world, people are full of tensions and lead a hectic life. We overdo more than the capacity of our body. But the body needs gentleness, the body needs qualities, and the body needs to be relaxed. The whole day when you work, you have tension in your shoulders. Mahāprabhujīdīp Karatā, Mahāprabhujīdīp Karatā. Because we are not sitting straight, always leaning forward and looking at the computer and working on the computer. It means that we do not have proper relaxation and proper functions in the body because our intense time is suppressed, and we have no enough volume to relax and digest. Now, around the world, people have big digestive problems, and when we cannot digest properly, then our digestion is suffering, our solar plexus is suffering, gases develop in the body, and constipation begins. Through the constipation, you can often get a headache, but it is called a migraine. Through the consternation, your eyesight is getting weaker and weaker. So, yoga is designed not to give your body more stress again. Do not give the challenge to your body. Do not put your body into competitions. The body needs very gentle exercises. The body needs space, and the body needs very slow movements. You know, in China, there is one very beautiful system; they call it Tai Chi. And Tai Chi is like a cosmic dance of body, mind, and concentration, balance. All three have to be balanced in harmony. So, with each movement of the hand like this, they are doing it consciously. They don’t do like this. That has no effect on the body. You are creating more tensions. Muscles react very quickly, but they take time to relax again. And when you are doing quick exercises, something like this and stretching, the whole muscles get confused. Muscles don’t know where to react. And therefore, the slow movements, like in Tai Chi or in yoga, are also in their life. The first two chapters of the yoga in their life, such a gentle movement, and that gives to the whole body such a pleasurable feeling. The body’s circulation, the glands, the muscles relaxing, ligaments, your joints again gain the energy, your joints again gain the strength, your joints get relaxed and free from some blockages. At the same time, the mind is coordinating with the body, the mind is coordinating with the spinal column, the mind is coordinating with the joints of the whole body, and the breath. It is that breath that is magic. It is the breath that is the soul of yoga. And it is the breath that is our life. So when you do exercises very quickly, like some kind of dance, up and down and left, your breath is suffering, and the stress begins with the breath. Yoga begins with the breath, and achievement is through the breath. Breath is like a pure, good fuel in your car engine, clean, and your car can smoothly move. So, yoga, as a slow practice, develops concentration, releases tensions, creates contentment, and fosters a feeling of happiness in the heart. Then you know who you are. Then you know what your body is. Then you know what is your breath, and then you know what is your life. So it begins with very gentle movements. We are doing today specially for the Mūlādhāra, and therefore they are a little advanced postures. So, sitting in the Vajrāsana. Vajrāsana, Vajra means the solid, strong, like iron. The Vajra develops immunity in the body. After eating, if you or we can sit five to ten minutes in this Vajrāsana, then you will have no problem with digestion. In 15 days, you will realize what miracle has happened in your body. So, posture please. You can see from the demonstrator, the Vajrāsana. The hands are nicely placed on the thighs. The chest is relaxed. Spine, shoulders relaxed. Hanging, neck is relaxed. The stomach muscles are relaxed. The whole spine is straight. And give space to your diaphragm so that you get breath. More volume. Breath is life, and life is a breath. Yoga does not want to have competition, and yoga does not want to have challenges. But yoga is peace, harmony, and happiness with oneself, to work for the peace and happiness of the world. Our Prime Minister of India, Mr. Modi has given a very nice speech that yoga will give you that inner treasure, happiness, and peace, so that you can work for the world, for peace. When we don’t have peace within us, if we are not happy and relaxed, we create stress within and in the world. Vajrāsana, and now here we call it Śaśāṅkāsana. So, body straight, and slowly with inhalation, hands move like this, distance of each hand or distance of the shoulders. So again, hands down, slowly inhale, and raise the hands up above the head. Oh, so beautiful. Yes, press your shoulders backside. Oh, so beautiful, so beautiful... Very good. And elbows straight. And now slowly inhale. And you will feel your palms, how the blood circulation is coming back. Bend forward. Head, forehead is touching the ground. Relax. Concentrate on the whole body. And now you will see that you will feel your nostrils, that deep inside the nostrils, the muscles are stretched and relaxed. But not only this, it is whole: the head, the skin is stretching, circulation, blood circulation. This head, our face, this is a very important part of the body because all five jñāna-indriyas are located there, and a fresh and sufficient quantity of blood circulation gives the chance to your indriyas to work again properly: your eyesight, your hearing, your smell, your taste. And the skin in the whole body. Stretching is going further toward your shoulder blades. All the parallel muscles, which are keeping the spine in good shape, are stretching and relaxing slowly. The spinal column is stretching, yes. It goes slowly, slowly, this beautiful stretching and relaxing feeling down towards the end of the spinal column. Very beautiful. Very beautiful relaxing. It influences the mūlādhāra. In which way? Relaxed. Removes the anger. It brings calmness, peace, and understanding. Yes, the hip joints, buttock muscles, and a very hidden, beautiful effect from the satsaṅg āsana is a very gentle massage to your stomach from the thigh muscles. Let your stomach rest on the thigh muscles. If you have no strong thigh muscles, then develop them by doing Uttānāsana. In yoga and life, there are a few postures which help you to train and strengthen the thigh muscles and calf muscles. This posture, this śaśāṅgāsana, is so helpful, and all the tensions, anger, hate, jealousy, greed, etc., etc., the sorrows, all give pressure on the Mūlādhāra Cakra, which is at the end of the spinal column. And this posture releases those negative feelings and energies, releasing beautiful, beautiful energy. Yes. Slowly stretch the hands, and slowly raise the hands and head at the same time. Yes. Stretch your hands up so the side muscles are getting stretched. Touch your thumbs together. Thumbs, not doing it. Only the thumbs. And go more up. Make yourself big. Yes, I see a beautiful arch between your head and your thumbs. Beautiful. And now, slowly bring the hands down and place them on your thumbs. This is called psychosomatic movement. Very comfortable, without stress, seems very simple, but powerful. So now, we will do one more round. So, again, stretch your hands a little towards the knees, make your body straight, and while inhaling, raise the hands. Yes, you see the arch, yes, blue sky behind. Stretch, not like this, like that. Yes, slowly bend forward while exhaling. Yes, feel consciously the stretching of the back muscles, the relaxing of your shoulder muscles, the neck muscles, the... The whole body is relaxed, and you feel fresh blood circulation towards the head. You feel your breath, and you feel the massage of the intense thigh in the stomach with the thigh muscles. When you inhale, it’s pressing the stomach muscles toward the thigh muscles. You exhale, the thigh muscles go into the stomach side, a gentle massage. Relax. Give your body the chance to feel as if the body is existing. Yes, the body is the temple of your soul. In this life, your permanent house is your body. Feel the circulation towards the head and face muscles, relaxing the arms. And that beautiful feeling of the energy from the Mūlādhāra Cakra is ascending through the whole back and the spine, shoulders, neck, head, coming to your ears, eyes, and especially releasing the tensions from the head for the temples, both sides. When we have a headache, tension is there. Relax. In yoga, not the quantity, but the quality. If you make a movement, twenty, that does not give you, which will give you only one movement, concentrated, relaxed, aware. One is with body, breath, energy, mind, and our vṛttis, thoughts. Yes, slowly stretch your elbows and raise the hands, arms, and head at the same time, beautifully. Your face color is beautiful. It looks so nice without cosmetics. Make the beautiful arch. Yes, yes, and hands down. Now you will lie down on your back. Just relax, just relax and feel the whole body. Now your intestines are completely relaxed. You will feel your stomach is soft. Yes, digestion. Everything is moving in the proper way. Relax. Fingers, elbows, shoulders. Yes, relax and feel your knees, the legs. Leg muscles, also ankle joints, foot soles, and toes. They also had exercises with the Vajrāsana. Once, take a deep inhale and exhale, then relax. Say to yourself, "Relax, my friend, relax." Authentic ancient teachings of the ṛṣis. Part 2: The Flow of Energy: Postures for the Mūlādhāra Cakra Completely relaxed, without stress, no stress—happiness. Each movement is like a nourishment for the body. Yes, automatically the prāṇas, the life energy, the life force, is recharging. Try to relax your stomach muscles completely. You know, it is said the foot soles should be warm, the stomach should be soft, and the head should be cool. All disease remains far away. Yes, slowly move your body and stretch your hands over the head on the ground, legs together, and stretch your toes towards the ground while inhaling. Exhale and bring the hands parallel to the body. Very good. Now, lie down and turn onto your stomach. Turn over onto your stomach, you two people. Come a little to the front so that others have place for their hands, yes, a little more. Parampurī, you come a little more to the front, more, more. Very good, okay. One side of your cheek is on the ground, and mentally prepare that we will have one posture which is for the Mūlādhāra cakras. To activate and awaken that kuṇḍalinī śakti, it should always be a counter posture. First, we had stretching and releasing the energy. Now, what we will do is we will contract for a while, and then we will release that energy of the mūlādhāra. So place your thighs, under your thighs your hands; place your hands under the thighs. One side cheek is on the ground. When you come to the posture, then support your chin to the ground. Legs together. Here, you have to give strength and stretching, contracting of the back muscles. Because with the help of the back muscles, you have to move both legs up straight as far as you can. Don’t force yourself. It’s called śalabhāsana, locust posture, the locust pose. So please inhale and hold the breath, and raise both your legs up, with your palms supporting your thighs. Yes, one, inhale, hold the breath, two, raise the legs up. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. Relax slowly. If you hold this posture for 15 seconds, then give your muscles the chance to relax for about 60 seconds or 40 seconds. Why? Because it takes time for the muscles to completely relax, and it means the blood circulation returns to the muscles. The science of yoga and life, and its postures, have been tested and experimented on by about five different doctors. They did not know each other, and they made a scientific research of yoga and life. And all of them came to the point: the best is these techniques, how the yoga and the life are leading. And they explained they had, with some computers and some machines, been testing the muscles, movement, stretching, tension, relaxing, blood circulation, and the effect on body, mind, and thoughts, and mental energy. Yes, my dear, again slowly, deep inhale and hold the breath. Legs together, and raise your legs straight. Don’t bend the knees. Doesn’t matter how far you can go. Legs together. Eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. Relax. Now, when you are up, then this energy is blocked, the energy of the Mūlādhāra Cakra, so that it becomes harder for you. And when that energy is released, you feel so relaxed and like to come down and just relax. Relax. So this is how, by the contraction, the glands and the muscles are closed and locked. And when you release, you come back, you release the energy, and the dormant Shakti from the Mūlādhāra Chakra is released. It gives such pleasurable feelings in your head, very pleasant, a contentment, a happiness. Now, you will do it yourself. You will count mentally for 15 seconds, and then you will relax. So I will guide you only to inhale and raise your legs up. So, slowly prepare to be ready. Once inhale and exhale. Now inhale and go up. Count yourself and come to relaxation. Just relax. Just relax. We will come to the third posture for the Mūlādhāra Chakra. So, please sit up. Slowly sit up. Stretch your legs. Yes. That is what we will do; it is called Paścimottānāsana. Paścim is the back. Uttānāsana is stretching. So, these are all classical postures by great yogīs, and classically, there are a maximum of 84 postures, but we modified each posture with certain different movements to get trained, get relaxed, etc. But you are all advanced practitioners, so I will see how advanced you are now. That’s it. Practice makes a master. So, hands on the thighs, keep your body straight, relax the shoulders, relax your stomach muscles. Those who do not practice every day have tension here. Touch your stomach like a stone, or soft like foam. And where the intention is too strong, it means your intense time and your digestion are suffering. Well, hands on the thighs, and now slowly stretch your hands in front. That was wrong. You know, I said, "Now you look how my hands are going." Like this, and then up. Yes. And then go slowly up. Yes, make the beautiful arch above the head, and now free your hands and slowly move the whole body and hands together at the same level. Bend forward slowly, hold your toes, and rest your forehead on the thighs. Just relax. Very good. Wow. Perfect. Normal breath, knees straight. Again, there is a beautiful stretching with the whole spinal column and parallel muscles, the parallel muscles to the spine coming up till the nostrils, yes. And again, your digestive system is massaged, the thigh muscles and calf muscles are stretching beautifully, and you are holding your toes. Who can do better? You can interlock the fingers over your foot soles, like the demonstrator. Look to the demonstrator, please. Yes. It’s not easy to awaken the Mūlādhāra Chakra. You see, you enjoy your body more. You feel your muscles, how they are stretching, relaxing, energies flowing. Yes. And how you feel when you release this posture. Oh, now hand to hand. While inhaling, you are like flying. Stretch your hands and make the beautiful arch. Push your hands a little more to the front, then to the back. Yes. Straight and slowly, hands down on the thighs. As quickly as you make the exercises, the less effect you have. There are three different kinds of movements. In the beginning, it’s called body warming, sarvahitāsana of the yogandhan life. And there, you can also do half butterfly, boat rolling, and khaṭuparṇās, two rounds. So, these are body warming exercises. Then come the dynamic movements, always counter postures: once bending forward, and then again going back, coming forward, back, so always counter postures. The third is stretching, so that slowly you stretch your muscles and body so that you can come to these correct postures, but don’t hold too long. Then come the yogic postures, and you go and slowly move and remain in that posture, the perfect posture. That influences our glands, our ligaments, the circulation, the nervous system, the respiratory system, the diaphragm, the lungs, the exercise, the stomach, and the joints. When this all is properly treated, slowly, gently, then the energy is flowing. How? Like in the spring, beautiful blossoms come out of trees where there was no color. Suddenly, red flowers, yellow flowers, white flowers, you know, coming out. And it smells when you come near the tree. So the smell of the happiness from our body, the smell of our joy. Then you know that you practice yoga. Otherwise, you go like this, and like that, and like that. This is a torturing of the body. Again, you give stress to your life. Understand? So, once more, you do yourself. So, follow and observe our demonstrator. So, one normal breath. Try to relax your breath. Automatically, the muscles will relax with that. Feel oneness with your body. Yes, feel your body. Give a chance to your body to be one with you. Give love to your body. Yes, you feel your whole body. And give the quality, the energy to your body. Now, slowly raise your hands up while inhaling and make an arch. Now, in the arch, we can move and touch the fingers also. Oh, it becomes beautiful again and again. We are getting more like a perfect architecture, yes, a heart window in the... Top, good, slowly down, inhale and exhale. Now, lie down again on the stomach. You can have your head that side, Amrita, that. Legs this side because of the color. Okay. He’s okay? No problem. Now, the last posture for the Mūlādhāra Chakra to activate and awaken that energy, the so-called Kuṇḍalinī. Slowly bend your knees and hold your feet or your ankle joints. We call this Dhanurāsana, the bow pose. Chin is touching the ground. Feel your whole body. Yes, again, it’s giving a very good effect on the stomach and digestion. A very gentle massage to our intestine and our solar plexus, the thigh muscles. Our diaphragm is wide and completely relaxed, giving the space to get more air. Now inhale, hold your breath, and stretch your legs up. Hold, keep your legs holding and look up at the ceiling. Try to keep your knees together. Look up, knees together. Slowly come down. Still hold your hands and legs. Don’t relax, don’t free. And one after the other leg, relax, stretch your leg, head parallel to the body, one cheek on the ground, and relax. Wonderful, wonderful. You will feel tomorrow how well you will sleep. And in the morning, you will notice how relaxed and fresh you are. The whole day tomorrow, you will enjoy that energy which is continuously awakening, flowing from the Mūlādhāra Cakra. Doing yoga postures or yoga exercises quickly, sweating, this is not healthy for the tissues, for the joints, or for the brain, because you put your brain centers again in stress. So, yoga is that which gives you, at the same time, a beautiful feeling, and you feel relaxed, comfortable, and enjoy feeling your own energy—how it’s circulating, how energy is created within your body. Beautiful, beautiful. And once more, you do yourself now, Dhanurāsana. Very good. Slowly relax. Lie down on your stomach. Yes. In the tiger posture, relax. Slowly move your body and sit up in meditation posture. Now, 15 times we will do Bhastrikā, like this. So, fifteen times. One inhalation and exhalation is one. After relaxing, relax while counting fifteen normal breaths, then again fifteen times, and then again, deep inhale, don’t hold the breath, exhale. So begin yourself three times, you can make light that side. Deep inhale, and we will chant Oṃ three times all together. Deep inhale, oh, deep inhale, oh, deep inhale. Together, chant, "Oh, mantra, Nāhaṁ Karatā, Nāhaṁ Karatā, Prabhudīp Karatā, Mahāprabhudīp Karatā, Śānti, Śānti, Śānti." Śrī Dīp Nārāyaṇ Bhagavān Kī Jai, Śrī Śrī Devpurīṣa Mahādeva Kī Jai, Dharma Samrāṭ Satguru Svāmī Madhavān Jī Bhagavān Kī Jai, Satya Sanātana Dharma Kī Jai.