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Relax. Place your hands beside the body, palms open and slightly facing upwards. Keep your legs slightly apart, close your eyes, and take one deep inhale and exhale. Relax the whole body, from the toes to the top of the head, and from the top of the head to the toes. Relax each and every limb. Relax the whole body. Relax, withdraw thyself from the external world, and be aware of your being here in this hall. Just relax. No concentration, no imagination, no expectations. Just relax. Be aware of the body. Be one with your body. Give comfort to your body. Just relax. And now, coordinate your body and breath. I know that I am inhaling, and I know that I am exhaling. Relax. Now, take three deep inhales and exhales. Slowly move your fingers, close your fist, and open your palms. Move your toes. Stretch your feet, stretching the toes towards the ground and then towards the body. Slowly move your head left and right. Bend your elbows and touch your fingers to your shoulders. Bring your elbows towards the body, then stretch the hands back. Do this five times slowly. While inhaling, bend your elbows and touch your fingers to your shoulders; while exhaling, move your hands back to the sides of your body. Very good. Place your hands beside the body. Bend your left knee and stretch it again. Bend the right knee and stretch it. Fold your hands over your chest and rub your palms together. Place the warmed hands on your face. Open your eyes and bring your hands back beside your body. Now, take a deep inhale and raise your hands above your head on the ground. Stretch your whole body. Point your toes towards the body and stretch your heels out. Try to have your whole back touch the ground. I did not tell you to move your hands back; please follow. Stretch the whole body. Don’t make a bridge under the back. Draw your stomach in. Deep inhale, and while exhaling, bring the hands slowly, slowly back to your sides. Relax. Inhale and bring the hands above the head slowly. This exercise is for anti-stress. Exhale and bring the hands back to the body. It will give you very deep relaxation and remove unnecessary thoughts. Inhale, stretch the hands up, stretch the whole body. The whole tension of the body and mental tension will be released. Now, bend your knees, keep your feet apart, and stretch your hands sidewards. If someone touches your hands, forgive it; it was not done purposely. Relax with your legs apart and knees touching. This will remove tension from the stomach. Many people have tensions in the stomach, which can cause diarrhea, constipation, or other digestive disorders. It also relieves back pain. First, relax your stomach muscles; automatically, the back tension will release. So, just let your stomach drop down and relax. Anti-stress exercises release physical and mental tension, develop concentration, and improve digestion. Now, turn your legs and knees to the left side on the ground. Both knees go left, with the left knee on the ground and the right knee touching the sole of the left foot. Look to the right side. If you can’t understand, see your neighbor. This will remove tension and pain from the hip joints. It will strengthen and give a very gentle massage to your intestines. Without your knowing, back pain will disappear. Relax. Breathe normally. Now bring the knees to the middle and turn the head to the middle. Next, turn the knees to the right and the head to the left. The right knee rests on the ground, and the left knee is on the right foot. Just feel the movements of the body. Keep your body relaxed. Be aware of the movements. Occupy your mind with your body. Leave all other thoughts out. It is just body and mind, to relax the body and relax the stress from the mind. Come into the middle and then turn to the right side. Give comfort to your body. Release the tensions. This will also remove tension from your shoulders and neck. Slowly come to the middle, and one after the other, stretch out your knees. Place your hands beside the body. Close your eyes and relax. Take five deep inhales and exhales through the stomach. Good. Open your eyes. Now bend your right knee and place the right foot outside of the left thigh. With your left hand, hold the right knee. Stretch your right hand straight out to the side. Slowly, slowly, bring your right knee down to the ground on the left side and look towards your right hand. Take your time, just relax. Slowly, the knee will come down. Keep holding your right knee. There’s a lot of tension in your stomach and hip joints. Stiffness in your neck will also release. Look towards your right fingers. Look at your right hand and slowly release your right knee. Bring the knee to the middle and stretch your right leg out. Now bend your left knee and place your left foot outside of the right thigh. With your right hand, hold the left knee. Stretch your left hand out to the left side. Slowly, with your right hand, bring the left knee down to the ground on the right side and look towards your left hand. Slowly, slowly release the tension of the back muscles. If you have a problem with a slipped disc, don’t perform this. Your left hand is straight out to the side. Close your left fist and let the thumb stand erect. Keep the thumb pointing toward the ceiling and look at the thumb. First, you make the fist with the thumb standing, looking toward the ceiling. As much as you look towards the thumb, the tension of the stomach and the hip joints will release. Don’t forget to bring your knee to the ground. For those who cannot, they should quit dinner. No dinner, little breakfast, good lunch, a lot of fruits. Come to the middle and stretch the knee out. Now bend both knees, feet on the ground. Try to bring your heels as close as possible to your body. Hands sidewards. Now bend your knees to the left side and your head to the right side. Keep your knees together. Relax and remain there. This exercise is also very, very good for persons who have a one-sided profession, like a dentist who is always working on one side. There are many different kinds of professions which are one-sided, like doctors, surgeons, and nurses. This is one of the best exercises to release the tensions of the shoulders, hip joints, the back, and the neck. Slowly come to the middle. That was not slow enough. Now, slowly go to the right side: knees left, head right; then knees right, head left. Finally, bring your knees to the middle and place your hands on the side of the body. Now, hold both your knees, interlocking your fingers or just holding the knees. Individually, roll your body to the left and then to the right. Remain in the moment, in the middle. Stretch your knees out. Now bend your left knee. Hold your left knee. Exhale, raise your head, and touch your knee with your head. Inhale and stretch the knee out, placing your head back on the ground. Bend your right knee. Hold the knee. Exhale, raise your head up, and touch your nose to the knee. Inhale, lower your head, and stretch the knee out. Inhale and raise your other leg up. Hold the knee and raise your head. Touch your nose to the knee and look at your toes. You cannot see the toes because you have to stretch your foot. Don’t pull your toes towards the body; stretch your toes down, and then see the toes. Next life, come back. Stretch your knee out. Bend both knees and hold them. Bring your nose between the knees. This will release tension from the back. The back muscles will be relaxed. It’s good for our nervous system and also for your chakras. The tension from the neck will release, and it’s good for digestion. Keep your head up in the air. Now roll yourself left and right, five times to each side. Go ahead, individually. Release your hands and stretch your knees out. Lie down on your back. Now, slowly turn onto your stomach. Relax on your stomach in any way you like, as you feel comfortable. Give rest to the body and mind, with no tensions. Just feel and remember how your body was comfortably moving, how tension was released, and all your thoughts were relaxed. It was just half an hour, yet a lot of big achievements were made. Relax. Take one deep inhale and relax. Yoga in one's life is one of the best systems for anti-stress. It gives you more energy; it does not consume energy. This is very good for your heart, circulation, and for removing the stress of the body and mind. Relax.