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Deep inhale and exhale. Feel the beautiful morning time. You slept very well; you are relaxed. Today is Sunday; you need not hurry. Relax. Relax the whole of your body. Relax your whole body. Feel your breath. Now place your head beside the body, raise your right hand, leg up and forward cycling. Relax. Place your right leg down again on the ground. And now, raise your left leg up. Moment, all at once. So I will count. Keep your leg up, straight up: 1, 2, 3, 4, 5, 6, 7, 8, 9. Relax. So your rhythm was not correct. Yes, I told you that you should coordinate together with open eyes. So try, right leg up. So rhythm is with my counting. Go down: one, two, three, four, five. Go ahead, hold, relax. So you see, still you did not practice. Both legs up and alternate cycling. Go ahead, go ahead... relax. Relax your body, relax your breath, feel your heart rhythm. Again, raise both legs up, alternating. Backward cycling. Stretch your hands above your head. Backward cycling. Make long circles. Go ahead. Go ahead. Relax. Body-warming exercises. This cycling exercise is the best for digestion. Also for stomach muscles; it removes the tension from the neck. It’s a good exercise for the hip joints, and of course for the heart. Feel your whole body. Feel the circulation. While deep inhaling, raise your hands up and stretch them above the head. Legs together. Stretch your whole body. Press your back on the ground and exhale, hands back. One, two, one, two, one, relax. Now, raise your hands up. Interlock the fingers under the head, legs together, toes pulling towards the body. Interlock the fingers under the head, on the neck. Now inhale, hold the breath, and raise the upper part of the body, and try to look at your toes. Don’t bend your... Don’t fold your elbows. Keep them straight. Have a normal breath. Feet together. Pull your toes toward the body. Keep your calf muscles on the ground. Normal breath. Just remain there, normal breath. I will count how many of you are here. Till that, so one, two, three. And slowly come back, relax. Leave your hands beside the body. Again, raise your hands up. Interlock your fingers under your head. Keep more towards the neck. Your palms are more towards the lower part of the head, legs together. Pull the toes towards the body, raise your upper part of the body, and look to the toes. Do not fold your elbows. Straight. Just imagine a beautiful blue ocean. And you are resting, relaxing at the beach of the Prāchīti. Relaxing chair at the beach. Pull your toes towards the body. Normal breath. When did we count? Forgotten. 110 already. Relax. Bend your knees, feet apart, and touch your knees. No, no, knees to knees. Yes, legs apart. That’s it, and relax your hands either beside the body or above the head, and feel the relaxation in the stomach muscles. Feel the breath. Relax, relax. Very good. Stretch your legs. Hands close to the body. The palms are touching the ground. Raise both legs up. Comfortably, with both legs together, cycling forward. Both legs together. If you want to know when you should relax, after fifty rounds, so better you count yourself, after that you rest. You are already on the number eight. Ten, forty left, thirty left, two, three, four, five, six, seven, eight, nine, twenty left, one, two. We are coming closer. 10 left, go ahead. 50 have to come. 43, 44, 45. 5 left. 6, 47. 48 and further is your choice. If you want to go forward, you can do it. Otherwise, you have a choice to relax. Relax. Lie down on your stomach and relax. Cool down your back muscles and relax your stomach muscles. Bend your knees, hold your legs, feet, and knees closer together. Chin on the ground. Hold your ankle joints or your feet. Raise your head up a little and roll your body left ten times yourself. Very good. Relax. Again, we roll onto the back side. Interlock your fingers under the head and bring both legs up. We’ve forgotten one thing. Backward cycling. Fifty or twenty-five? Twenty-five. Okay, backward cycling. Go ahead yourself, count yourself. And innerly sing. Pindere ka pansi, mera joy ne zanet tera happiness. Štěstí. I count for you. It is twelve. Dvanáct. Thirteen. Třináct. Fourteen. Čtrnáct. Seventeen. Twenty, twenty-three, five, twenty-five. Relax. You know the tiger relaxing posture? Yes. Say it to yourself. Relax. Make yourself comfortable as you like. Relax. So, again, roll yourself on the back. When you were raising your head up while interlocking your fingers, who did not see their toes? Just hands up. Who couldn’t see the toes? Everyone saw it. Okay, one didn’t see it. Aina is kind. Well, now we have to see the heels. So, interlock the fingers under the head and raise your legs up half a meter. Only half a meter, and I’m sure that you know what half a meter is. Only half a meter, and raise your head up thirty-five centimeters. Legs remain; don’t go back. I have to check everyone’s posture. I am looking very quickly, but a few people have their legs up. Okay, relax. So it means we did not practice enough. Our Maṇipūra cakra, our pancreas, our solar plexus, where there is the digestive fire. And that is the major point and the major thing which keeps our health good. The navel. So once more. Go ahead. Yes, you see on your navel a very big person. Also, the stomach muscles, that is what we need. Count yourself 50 times: 1, 2, 3, mentally. So, legs up, count 50 times, then go down. Thirty, one, two, three, four, yes, thirty. I was counting very quickly. Forty-three, seven more left. Forty-four, forty-five. Relax, relax, relax. Place your hands on your stomach, feel your navel. Relax. It’s a very comfortable exercise of yoga in daily life. For 45 minutes, you were only lying on your stomach. What do you want more? So please, finally now, get up. Sit up. Now begins, okay? Turn to my side. Vajrāsana. Hands on the thighs. Sit straight. Close your eyes. Count your normal breath fifty times. Inhale and exhale are one. Relax. Yoga breath. After counting fifty breaths, go to the satsaṅg āsana. After finishing counting the breath, if someone has difficulty bending forward, you can lie down on your back. So sit all in meditation position. We are going to have some prāṇāyāma. Prāṇa. Prāṇāyāma is not only oxygen. But prāṇa is the source of life. Prāṇa and soul are very close. And we know there are three kinds of prāṇāyāma. It’s called pūrak, rechak, and kumbhak. These are the three prāṇāyāmas. Pūrak means inhalation, rechak means exhalation, and kumbhak means retention of the breath. Kumbhak are two kinds of kumbhak: holding breath inside or holding breath outside. These are the three prāṇāyāmas. Inhalation, exhalation, and retention of the breath. Now, techniques are many, many, many. And these breath techniques, there are many different. First is called Nāḍī Śodhana, then Nāḍī Bhedan, Anulom Vilom, then Bastrika, Kapālbhāti, Ujjāyī, etc. Now, this kind of prāṇāyāma which we are going to do is very good against headaches. Many people have headaches at certain times when the climate is changing, or for some different reason. So what we call migraine. So this migraine has many, many causes, but mostly it is said that it is a lack of water. Almost all these people who have a headache hardly drink half a liter of water a day. So if you drink two and a half liters of water every day, you will get relief from your headache. Also, it can be the cause of something, a disbalance in the spinal column. The cervical spine, and therefore this exercise which we did this morning was specially to remove the headache. Many postures in Yoga in Daily Life, and in your Yoga in Daily Life book, are exercises which can release a headache. Neck pain, stomach pain, etc. For example, when we do the Nauka Sañcālana Āsana or Aśva Sañcālana Āsana, then actually it is a treatment for the neck. Stomach muscles are after. So there are many postures, indirectly affecting a certain part of the body. If we tell you to concentrate now on the neck, then they again will say, "Oh, no, I have a big pain in my neck." But we don’t tell this, but we give some other posture. Then it affects the neck, for example, in Nauka Sañcālana Āsana. We should look to our hands, and we go like this down. Exercises of the neck, of course, for the stomach muscles, the back muscles, etc. So, like this, there are many, many hidden ways in yoga and daily life. Those exercises are very, very good for all parts of the body. So similarly, the prāṇāyāma is also with the exercises; that’s very important. So the second, many who drink much coffee, it is also said that coffee drinking can also cause headaches. Or the black tea, that makes you addicted, you depend on the tea. And those who drink the black tea every day, three or four times, and when one day or two days you don’t drink, then you have pain in the middle of the head. So then you must say, "Oh, this tea, I’m becoming dependent." So then drink more water and don’t drink tea for one week. So, like this, certain habits affect our nervous system. Also, the lack of oxygen, of course, that also may be the digestion is not good. So, there are many different causes of headaches. So mostly when we have a headache, it is due to a lack of oxygen in the brain. So prāṇāyāma supplies a lot of oxygen to the body, and especially to the brain. And there is a kapālbhāti prāṇāyāma. So this is very similar to bhastrika prāṇāyāma. And the kapālbhāti prāṇāyāma... Bhastrika prāṇāyāma goes with one rhythm, inhalation and exhalation with the same quantity, in the same rhythm. This is called bhastrikā. This is bhastrika. You know, all the time there was a locomotive with coal. The Czechs have a lot of coal. In which part of the Czech Republic? Yes, near Ostrava. This part is called Bohemia. And that part? Bohemia. So Moravia supplies coal to keep your body warm. So when the locomotive begins, then it goes like this. No, like that. So this is a Bhastrika Prāṇāyāma. Of course, that’s very, very good. But against the headache, that is kapālbhāti. So kapāla is our skull. And there is the brain inside, both the left and right hemisphere. So kapālbhāti influences and supplies a lot of oxygen. After doing certain rounds, you feel a sensation in the brain. You will feel a very clear sensation. And in kapālbhāti, there is more concentration on exhalation. Bhastrika is like this, and kapālbhāti is like this. If the locomotive doesn’t start, it’s only kapālbhāti. Bhastrika, now the engine is running. So, we do kapālbhāti, okay? Sit straight. Concentrate only on exhalation. Okay? But not like this, not like that. Only, all is from the stomach. More concentration on exhalation. And Bhastrika, both rhythms, one. So, we do today Kapālbhāti. Very good. So now, sit straight, hands on the knees, and Chin Mudrā, either palms facing upwards or on the knees. Close eyes, and when once we do this inhalation, exhalation, this is one, two, like this. So you will do 25 times. After that, close your eyes. Now also close your eyes, and after 25 rounds... Stop Bhastrika, and normal breath. And you will feel in your brain a kind of release of tension. Better circulation. A lot of oxygen is supplied. So, close your eyes and look to your breath. See your breath. How is that? Clean air or smoky air? You can only see with the closed eyes. And you will also see the whole part of the breath and how it goes into the brain, the oxygen and energy. So relax, we chant Aum three times like yesterday. Inhale, Aum, relax the breath. Relax the body. Become aware of your being here. Relax. Prepare yourself for Kapālbhāti. Now, 25 rounds of the Kapālbhāti individually. When you’re finished, then keep still, your eyes closed. Have a normal breath, and concentrate on your whole brain. How do you feel? So, begin Kapālbhāti? Wrong. Everybody is doing wrong. You were doing Bhastrika. You didn’t listen. You are very expert yoga practitioners, teachers. You begin already. It’s not like that. That’s it. So you are all wrong, not listening to me. Again, stop and listen to what the Master said. And first, listen to me. Don’t do. Not like this. Right is. Try to start the locomotive. So again, I’ve observed your body. So again, open your eyes and look at me. The many were breathing here only from the abdomen. You have learned in yoga in daily life, here nothing moves, no movement here, neither here. That’s why I have a bigger stomach, because I can demonstrate for you. Because of you, I have to carry this stomach like that. Also, Bhastrika, next time you have to bring the water pot and one ring, put it on your head, and then you will practice. It should not fall down. So once more, close your eyes 25 times, not so quickly. Many were expanding the stomach when exhaling. And that was wrong. Yes, you were doing wrong. When she was exhaling, she was exhaling from the stomach like this. Not expanding the stomach. When you exhale, it should go in. Inhale, exhale, inhale, exhale. Inhale, again. Try again, 25 times. Sit back completely long. Now, concentrate on your whole head. You should feel relaxed. You feel like a sensation in the brain, circulation, oxygen, the tension is released. Keep your eyes closed and once more, twenty-five rounds of Kapālbhāti. Go ahead. Now we will chant Om. Deep inhale. Or chant the peace mantra. You will chant after me, not with me. You will chant after me. Do not chant together with me. First I will chant, and then you. Swastir bhavatu sarveṣāṁ, śāntir bhavatu sarveṣāṁ, maṅgalam bhavatu sarveṣāṁ, pūrṇam. Vavatu ka samastha sukhino bhavantu, karta budhi, karta budhi, tatakam ajamahindi stivardhanam. Śānti, śānti,... Śānti, śānti,... Śānti, śānti,... śānti, śānti,... Dev Puruṣa Mahādeva, Satguru Swami Madhavānandjī Bhagavān, Satya Sanātana, Jaya Yoga.