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So, everyone, please sit in a meditation posture. We are going to perform some prāṇāyāma. Prāṇa is not merely oxygen; prāṇa is the source of life. Prāṇa and the soul are very close. We know there are three types of prāṇāyāma. They are called Pūraka, Rechaka, and Kumbhaka. Pūraka means inhalation. Rechaka means exhalation. Kumbhaka means retention of the breath. Kumbhaka is of two kinds: holding the breath inside or holding the breath outside. These are the three prāṇāyāmas: inhalation, exhalation, and retention. The techniques are many, many. There are many different breath techniques. The first is called Nāḍī Śodhana, then Nāḍī Bhedana, Anuloma Viloma, then Pūraka, Kapālabhāti, Ujjāyī, and so on. The type of prāṇāyāma we are going to do is very good against headaches. Many people suffer from headaches at certain times. Many suffer from migraines when the climate is changing or for other reasons. This migraine has many causes. Mostly, it is said to be due to a lack of water. Almost all people who have headaches hardly drink half a liter of water a day. If you drink two and a half liters of water every day, you will get relief from your headache. Also, it can be caused by an imbalance in the spinal column, the cervical spine. Therefore, the exercise we did this morning was specially designed to remove headaches. There are many postures in Yoga in Daily Life, and in your Yoga in Daily Life book, there are many exercises. Many postures indirectly affect certain parts of the body. If we tell you to concentrate on the neck now, you might say, "Oh no, I have a big pain in my neck." But we don't say that. Instead, if we give some other posture, it affects the neck. For example, Nauka Sañcālana Āsana. We look at our hands and go down like this. These are exercises for the neck, of course, and also for the back muscles, stomach muscles, and so on. Like this, there are many hidden ways in Yoga in Daily Life. Those exercises are very good for all parts of the body. Similarly, prāṇāyāma is also done with the exercises. That is very important. Secondly, many who drink a lot of coffee. It is also said that coffee drinking can cause headaches, or black tea that makes you addicted. You become dependent on the tea. Those who drink black tea every day, three or four times, will experience pain in the middle of the head when they don't drink it for a day or two. Then you must realize, "Oh, I'm becoming dependent on this tea." So, drink more water and don't drink tea for one week. Like this, certain habits affect our nervous system. Also, a lack of oxygen, of course. That too, perhaps due to poor digestion. So, there are many different causes of headaches. Mostly, when we have a headache, there is a lack of oxygen in the brain. Prāṇāyāma supplies a lot of oxygen to the body and especially to the brain. There is a Kapālabhāti Prāṇāyāma, and it is very similar to Bhastrikā Prāṇāyāma. Bhastrikā Prāṇāyāma goes with one rhythm. Inhalation and exhalation with the same quantity, in the same rhythm. This is called Bhastrikā. This is Bhastrikā. You know, in the old days, there was a locomotive that ran on coal. The Czechs have a lot of coal. Where? Which part of the Czech Republic? Yes, near Ostrava. This part is called Bohemia, and that part is Moravia. Moravia supplies coal to keep your body warm. When the locomotive starts, it goes like this. No, like that. So this is Bhastrikā Prāṇāyāma. Of course, it is very good, but for headaches, it is Kapālabhāti. Kapāla is our skull, and the brain is inside, both the left and right hemispheres. Kapālabhāti 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. In Kapālabhāti, there is more concentration on exhalation. Bhastrikā is like this. Kapālabhāti is like this. Until the locomotive starts, it's only Kapālabhāti. Bhastrikā is when the engine is running. So, we will do Kapālabhāti, okay? Sit straight. Concentrate only on exhalation. Okay? But not like this, not like that. Everything is from the stomach. More concentration on exhalation, and Bhastrikā. Both rhythms are one. So, we will do Kapālabhāti today. Very good. So now, sit straight. Hands on the knees. And Chin Mudrā. Either palms facing upwards or on the knees. Close your eyes. Once, and when we do this inhalation and exhalation, this is one, two, like this. You will do this 25 times. After that, close your eyes. Now, also close your eyes. And after 25 rounds, stop Bhastrikā and breathe normally, and you will feel in your brain a kind of release of attention, better circulation, and a lot of oxygen supplied. So, close your eyes and look at your breath. See your breath. How is it? Clean air or smoky air? You can only see with 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 will chant OM three times, like yesterday. Relax the breath, relax the body, become aware of your being here. Relax, prepare yourself for Kapālabhāti. Now, 25 rounds of Kapālabhāti 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 Kapālabhāti? Wrong! Everybody is doing it wrong. You were doing Bhastrikā. You didn't listen. You are very expert yoga practitioners, teachers. You began 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. First, listen to me. Don't do. Not like this. Right? Try to start the locomotive. So again, Tak, tak. I've observed your body. So, again, open your eyes and look at me. Many of you 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 Bhastrikā. Next time, you have to bring a water pot and a 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. You should feel relaxed. You should feel a sensation in the brain, circulation, oxygen; the tension is released. Now we will chant once, "Om." Deep inhale. We will chant the peace mantra. You will chant after me, not with me. You will chant after me. Don't chant together with me. First, I will chant, and then you. Sarveṣāṁ śāntir bhavatu, sarveṣāṁ śāntir bhavatu, sarveṣāṁ maṅgalam bhavatu, sarveṣāṁ pūrṇam bhavatu. Mukha Samastha Kino Bhavantu Karata Tata He Kevakam Yajamahe Sugandhim Pushtivardhanam Mukham eva vandanāt mṛtyur mokṣir mamṛtāt śānti, śānti, śānti. Śrī Dīp Nārāyaṇa Bhagavān, Śrī Devpurījī, Śrī Amadeva, Śrī Satguru Svāmī Madhavānājī Bhagavān, Śrī Satya Sanātana.