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Oṃ tu sukhinaḥ sarve santu nirāmayāḥ, sarve bhadrāṇi paśyantu, mā kaścid duḥkha bhāgbhavet, oṃ śāntiḥ, śāntiḥ, śāntir bhavatu. Deep Nārāyaṇ Bhagavān Kī Jai, Devadhī Deva, Deveśvara Mahādeva Kī Jai, Satguru Svāmī Madhavānandajī Bhagavān Kī Jai, Alakpurījī Mahādeva Kī Jai, Satya Sanātanadharma Kī Jai, Aniścin Good Evening, Hoytis and Bishondris, Tag Unchwa, Esist Gestanwar Friedens Tag. The Indian Prime Minister, Mr. Modi, has taken a beautiful step in bringing yoga to the whole world. This marks the third year of World Yoga Day. It signifies that within every human being there is a light—the light of yoga. Yoga is a science for the body, the mind, and the soul. It is not a theory; it is a practice. All holy ṛṣis or yogīs throughout time have always called it Yoga. As written in the Bhagavad Gītā: "Yoga karmasu kauśalam." Bhagavān Kṛṣṇa says that your yoga will be practically successful if you have good karma. Karma is of many kinds. What we do for ourselves is also karma. Do not do to others what you do not wish to be done to you. This is karma. Good karma entails good deeds, physically, spiritually, and intellectually. It is a blessing from the saints and yogīs. They said you do not necessarily have to meditate or seek anything externally; begin by practicing body exercises. These exercises will bring harmony and abundant energy. This state is called peace and contentment, achieved through yoga mudrās and āsanas. Every āsana has a specific effect on our physical body—the kidneys, circulatory system, muscles, joints, digestive system, and all organs. This creates an energy and light within the human body, which is a spiritual effect. It means peace and positive energy radiate outward, stemming solely from body exercise. Then comes the breathing exercise. Breathing is life, and life is breathing. We know little and pay scant attention to our breathing, often for only a few seconds. Ātmā-übung, prāṇa. Prāṇa is very important. As long as prāṇa exists in the body, we live. When prāṇa is no longer there, the body is dead. Therefore, in yoga it is said, "prāṇāt." "Nāt" here means God. Thus, the origin, the giver, is God. Prāṇa. Oh Lord, you are my Lord for my prāṇa. God is our prāṇa. Prāṇa is God. God gives us our prāṇa. When someone dies, we say, "His prāṇa is already gone." So, who is gone? You could say there is no more life, or the soul has departed. Prāṇa is very close to the soul, and it is difficult to distinguish whether prāṇa is the soul or the soul is prāṇa. To live a long life, we need proper breathing exercises. These make our life long and comfortable. But it is not just about breathing in and out; it also concerns what we drink and eat. Eat as little as possible. It is said that those who eat little live long, and those who eat more constantly live shorter lives. So, do you live to eat, or do you eat to live? We all live in big cities and modern civilization where we eat too much. It is said a person eats 80 to 95 tons in a lifetime. Can you imagine? Ninety tons! How many truckloads is that? It means we consume many tons per year. The less we eat, the more energy we have, and the longer we live. This was an interesting comparison. I draw teachings and experiences from all sides. We were in the Himalayas just a week ago, in the mountains at an altitude of 3,650 meters. Suddenly, you felt you had to breathe out more, not just breathe in. First you breathe out, then your lungs want to breathe in, and they stretch easily. Breathe out, and then you have room to breathe in again. That was my experience. I woke up in the middle of the night, sat up, and then everything was okay. We were there for eight or nine days. There was no bathtub, no bathroom, no proper toilet—only big stones and rocks, and air. We were 215 people, including all the organizers. It was very nice; everything was well done. As is our custom, we drank tea all the time, always looking for warm water. Everyone had fruit—apples, lemons. Many had nuts; the students had several bags with them. Eat, eat, eat. And some made mower. Yes, really. We took action and built a terrace with huge stones, making a wall and a tower with small stones. It became beautiful. With 200 people, one stone per person is 200 stones—that is not little. Some stones were over 50 or 70 kilos, about double the size of that statue there. Three people with me tried to carry such a stone but could not lift it. One of the workers there, Inder, who cooked, cleaned, and worked with us—thin as a little finger—came and said, "Okay, wait a minute." He lifted a stone from the side, took it on his back alone, and threw it there, over 65 to 70 kilos. The three people were astonished. Who was that? It was someone from Slovenia, and so on. Why could he do this? Because they are all, as I said, consumers. One is a consumer; the other multiplies food in his or her body but has no more power. When we have nothing to do, we eat, eat, eat. The more we eat, the less energy and power we have. Good, I have nothing against eating—thank God we have to eat. But when I asked him for something to eat, he said he had it but kept it in his pocket to eat later. So, health: we eat to die, and they eat to live. That is the difference between city people and mountain people. Even our pets, our dogs, are sick, lazy, and unable to walk. But dogs that live in the mountains, forests, or on farms have more strength; they run. An animal in the forest may not eat for three, four, or five days, but when it sees people, it runs incredibly fast. Your dog could not go without food for five or six days. Look how its legs would move. And so the ṛṣis discovered that through body exercises and proper breathing exercises—not just fast, fast, or turning your whole spine like a wheel, which is not good—practice only five exercises in one hour. It is important that your whole body, all our chakras, our nervous system, everything comes into a rhythm. Yoga brings body, mind, and soul into harmony. This means it brings world peace, for all yogic principles lead to world peace. But unfortunately, even the world of yoga is not always in harmony. There is always something in between—disharmony. There are other meanings, but it is because we are greedy. I want more students. The Saṅgha Purī wants even more. And now Rampur is here saying, "I want great happiness. I want more students. I have great students." That is competition, leading again to disharmony and jealousy, and then everyone wants to fight back. Unfortunately, in this way, they do not bring harmony through yoga. But people who are satisfied and who practice yoga in harmony—such exercises, such yoga practices, students, and masters—bring world peace in one sound. Now we will do a few exercises. Sit on your yoga mat in a row. Stretch your legs. There are two positions: either put your hands on your thighs or knees, or put your hands on your back and push so that you are straight, relaxed, and lighter. But the belly should not fall in. Keep the spine straight. Do not play with your feet or toes. Keep your heels on the ground and your feet straight as if standing. The shoulders are loose. Do not put your hands on the side. Either on the knees or backwards, but not the other way where you sink your neck in. Your back should be like a bow, a little bit forward. It would be very good to sit like this every day, two or three times, for three to five minutes. Now, slowly lead your hands up to your ankles. Not very far away, but the back must remain straight. You can just put your hands on the knee, but do not make your back round. The toes are toward the body. Imagine you are standing on the floor; your heels and toes are all on the same level. Feel your thighs. Nicole, you are too far away. Go back with your hands. More. Yes, a little bit forward. Exactly. And Śākyapurī, you have a bridge under your knees. No bridge. Leave your hands. Yes, like this. And here. Gurudaya. Rukha garaade. Hey, don’t go so wide. Not paścimottānāsana. That’s not paścimottānāsana. That’s it. So, viśvagamā dhījī. Dī untar śaṅkal dhījī. Na, na,... na. I’m shrinking, and now stretch your legs apart. Last one, hand up then. Dayā. You want to make a bow. I don’t want to make a bow. Straight. Body straight, and stretch your legs as far as you can. We can bring scissors so that the clothes come apart a little. We are not making Kaśyapāsana. No. Straight, body straight. And slowly, again, legs together. Again, your feet hang in front. Stand straight with your heels up. Sit straight, Ms. Harriet Bucher. Stand straight, sit straight. Hands on your knees. Yes, that’s it. Today we have exercises on how to achieve inner peace. Close your eyes, feel very comfortable. Straighten your feet again. Harriet, tell him to straighten his feet. Knee on the floor, no bridge. Yes, very nice, well done. And now we slowly come to Vajrāsana. Please sit in Vajrāsana. If you cannot sit in Vajrāsana due to knee or ankle problems, then sit in a different position. Hands on the thighs, body straight, straight back, eyes closed. Breathe in and out, but without the sound of breathing. Kṛṣṇa Purī, you can sit on the chair. Observe your breathing. Follow your breath. Inhale and exhale. We breathe a little deeper into the belly. First the belly, then the chest; exhalation from the chest and breathing. Deeply sinking diaphragm. I know that I am breathing, and I know that I am exhaling. What kind of effect is it? What kind of feeling do you have when you breathe in? And how do you feel the exhalation? How does it affect your body, your mind, and your feelings? At the same time, feel the energy flowing through Vajranāḍī. Be relaxed, but straight. Now we take a deep breath nine times, but observe your breathing. Nine is the highest number. Be relaxed, be comfortable. After the ninth deep breath, then raise your toes and sit on your heels. In this rhythm, in this way of breathing, when we practice, there is a lot of energy. After one or two weeks, you will notice how strong these exercises are. So do not rush. And now, just lift your knees from the ground. Stay on your toes. Try to put your hands on your knees. Breathe. Concentrate on your breath. Be relaxed. When you feel uncomfortable, you can put your knees on the floor for a while and then raise them again. Knees on the floor. First, Vajrāsana, and relax in Vajrāsana. Feel your whole body, energy, and relaxation. A feeling of peace, relaxation, and joy in your body. Breathe in deeply and raise your hands over your body. And because of exhalation, śaṅkṣa, relax, relax, feel your heart, relax, joy in your heart. And now, come back slowly across the street and put your hands on your knees. Sit in a meditation position or stay there. Those sitting near the window, just open a window for a few minutes. We are all in agreement. Can you look at us a little bit? If you do not understand anything, you should look down. But do not go there. You should come back in ten seconds. A round. Five seconds. Prāṇa. In Vienna, the good prāṇa is. And now we all try to get out of the earth machine. Everyone should get out of the earth machine. Look at me. Yes. One is sitting in this corner. The other is sitting on the other end. Breathe in and out. Very nice. Be comfortable. Let the energy flow further. Yes. Try to feel what is happening in your body. The muscles, the joints, the vertebrae, the hip joints, the knees, the upper legs, the lower legs. The hand should be on the back, not on the floor. On the back. On the back. Jaḍā. Back is Jaḍā, Anu, Dabrī. You do not need to be in a hurry. I have enough time. And only come back. Extend your legs, hands on your thighs, back straight, legs in the middle. Breathe in deeply and out. Keep your feet straight. It is not a big, what do you call it, the high heels. And now, come to the other side. Art machine drashen. If someone practices wrong next to you, then please correct your neighbor. No, no, no. No, it is trending. Yes. Many, many are doing it wrong. Many practice wrong, my God. You are all prasāda bhaktas. So we have to practice yoga again in our daily lives. It is not correct. You should turn like this side, but knee standing. Yes. And hold at the leg, no? Wie lang ist der? Sehr gut. Bleibe so. Look over your shoulder there, and the hand on the back is in a good position. Slowly come down and sit in Vajrāsana. Look to my side, Vajrāsana.