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Oṁ Karvindusa Yuktaṁ Nityadāyanti Yogīna. Kaṁdaṁ Mokṣadaṁ Cheva Oṁkārāya Namaḥ. Oṁ Mahā Brahmanandaṁ Paramasukhadāṁ Kevalaṁ. Jñānamūrtiṁ Dvandātītaṁ Gaganasadṛśyaṁ. Tasmādyadilakṣyaṁ Ekaṁ Nityaṁ Vimalaṁ Achalaṁ Sarvadhi Sākṣibhūtaṁ. Bhavatītaṁ Trigunarahitaṁ Satguruṁ Taṁ Namāmyaham. Oṁ Śāntiḥ Śāntiḥ... Bhavatu. Good evening. We will now have meditation on the Viśuddhi Cakra. I think one or two friends who were here yesterday are not here today. Are you comfortable enough? Sometimes we think that bench outside is more comfortable than this chair. Or is that okay? Okay. So, our Viśuddhi Cakra. I will demonstrate first. We bring our chin to the throat or chest. We inhale through the nostril and exhale through the mouth. Inhale through the nostrils, exhale through the mouth, and the head remains down, chin close to there. It is called the Ujjāyī Prāṇāyāma, with the controlling of the thyroid gland. So we are talking about the thyroid gland. Secondly, sometimes some people have a kind of anxiety. In that anxiety, they suddenly cannot speak; they become nervous. Nervous, wanting to speak, but the sound does not come out. Nervousness. The third is, for students mostly, when they are going to the examination, they begin sweating and find it difficult to speak. Some go out from the door again; they do not come to the examination. So, this is a chakra, the Viśuddhi Cakra, here on our throat, our vocal cord. This is a very, very important chakra or center for us, and this is in the Kuṇḍalinī Yoga. So, let us try the first thing. First, we will do only relaxation. I will give instructions. You close your eyes, make yourself comfortable, and keep your elbows relaxed. We should not meditate like this. Some people do this for making photos, like a yogi like this, making photos, and then they say, "OK." That is not right. We should be relaxed, very relaxed. There are different positions which keep our spinal column straight. In some parts, it must not be very straight. Every exercise is different. Now, here in this, there are different techniques also. Definitely, it is like this: we should have both our knees on the ground. And those who are sitting on a chair, press your palms on your thighs and stretch your elbows; then it will be easier. And bend your head down and touch the chin towards the chest or throat. So, elbows straight, stretching, and bend forward a little bit, and touch your chin to your chest, and raise your shoulders up like this. Look to me, please. You may bend forward a little bit, but keep straight. Now we try. Hold your chin towards the throat. Inhale through the nostrils and exhale through the mouth slowly. Inhale slowly from the abdomen. First expand your stomach, then breathe up into the lungs, and then exhale through the open mouth. First, breathe out from the stomach or the abdominal muscles, and then from the lungs. Now, we will begin. I will give instructions. You will be there as it is, in that position, please. Elbows straight. So, inhale and exhale. Inhale through both nostrils and exhale through the mouth. Inhale from the stomach, and then into the lungs or chest. Exhale through the mouth and first empty that breath from the abdomen. It is natural, or we can just easily say, deep inhale through the stomach. That is all. Go ahead, inhale through the nostrils and exhale through the mouth. Feel the breath through the nostrils and exhale; touch your breath on your lower lip. When you are exhaling, the air is touching the lower lip. Close your mouth, inhale through the nose, and exhale through the open mouth. Touch your breath to your lower lip. Inhale, exhale. Inhale, exhale. And now, slowly raise your head up and relax your elbows. Let your shoulders down. Very relaxed. Eyes are closed. The next is raising the head a little bit up, looking at the roof. Inhale through both nostrils and exhale through the mouth. Inhale, eyes are closed. Exhale, inhale, exhale. Inhale, exhale. Normal neck, head, normal position, normal breath, relax your shoulders, elbows, eyes are closed. Again, with closed eyes, look to your navel, your stomach. Raise your shoulders up, inhale through the nostrils, both nostrils, into the stomach, and exhale through the mouth. Remain with your shoulders up. Inhale and exhale, and slowly release your shoulders, elbows, and your head up. Normal breath. Inhalation and exhalation through the nostrils. Relax, relax, relax. Inhale through the nostrils, remain very straight, relaxed, head is also relaxed, the neck, and exhale through the mouth, nostrils, exhale through the mouth, inhale, exhale, inhale, deep inhale, exhale. Now again, stretch your elbows, shoulders up, head down, chin towards the chest. You do it yourself twenty-five times. Inhale through the nostrils and exhale through the mouth. We begin. Go ahead. Take the breath, easy one, which you like, but do not breathe between. Inhale through the nostrils. Exhale through the mouth. After 25 breaths, take a normal breath, and release your neck. Shoulders relaxed, elbows relaxed. After 25 rounds, inhale and exhale are one. After 25 rounds, release your head. Open your eyes and stretch. Still, keep your elbows relaxed, shoulders relaxed. Eyes are open while exhaling through the nostrils, and inhalation also through the nostrils. Slowly bend your head towards the right shoulder. Inhale, raise your head up in the middle. Exhale to the left side. Bend your head and inhale in the middle. It is one round. Two, if you feel dizzy, then you close your eyes. Feel the stretch from the other side of the neck when you bend your head to the right. Feel this very nicely, comfortably, pleasurable feelings, the stretching of the neck. And do not go to back, do not go to front, just very straight in this way. While inhaling, bring the head to the middle, and while exhaling, to the left side. Inhale from the left, going up, and exhale on the right side. Inhale through the right, and exhale through the left. Inhale in the middle; this is two rounds. Exhale through bending the right side. Inhale, coming up. Exhale through the left side, and inhale to the middle. Three rounds: exhale towards the right shoulder, inhale to the middle, exhale through the left, and inhale through to the middle. Four rounds. One more. Left and right, and right and left. Good. With open or closed eyes, as you like, and shoulders relaxed, bend your head to the front, chin touching the chest. And slowly from the right, go back to the left, slowly to the middle, to the front. Inhale in the middle, back side, and exhale slowly from the left side. Rotation of the neck clockwise, but keep your spine straight, your back straight. Do not stand. No stepping. Just continuously, slowly rotate. We will now count the round. From the front, whichever side you are on, go ahead. From right, exhaling. From left shoulder side, coming to the middle. That is one round. We go five rounds, slowly. Do not rotate your neck too quickly. Puri Jī. Comfortable, relaxed. After five rounds, release your neck, relax your shoulders, and now anti-clockwise. Bend your head to the front, exhale, and inhale. From the left side, rotating your neck. Exhale, middle, inhale, exhale, over the right shoulder. The third round, inhale, left side rotating, exhale over the right shoulder. One round more, please, and relax. Now, take your right hand over your head, cover your ear, and slowly stretch to the right side, then slowly come up. Inhale, go left, right, come up. Inhale, right, middle, and one round more. Head down, and now the left. Slowly, we stay straight, slowly. Left, and come up. Five times comfortably. This is the best for our neck, our shoulders, the neck muscles, and especially it is for our thyroid gland. Interlock your fingers and place your palms behind the head. Straighten up or sit in Vajrāsana. You know the Vajrāsana, please? If you do not know, you will see now. She is doing. If you can, if you have a problem with your ankle joints, then remain in the same posture. Deep inhale and exhale left. The elbow is going, right elbow is towards the ceiling. Inhale, come up, right elbow down, the left towards the ceiling, in the middle. Four rounds more, the left, the right, two rounds more, hands down. You can remain in Vajrāsana or another posture. Again, interlock the fingers, hands behind, and slowly bend forward with the neck, not the whole body. And inhale, look up, and raise your face to the front. One, two, exhaling while bending the head down. You should feel the stretching of the muscles near the bones between the shoulder blades. This movement, this exercise is especially for the Viśuddhi Cakra and mostly for our thyroid, our throat, etc. It is very, very useful, and it should be done in this slow way. Now, again, interlock your fingers. You can sit in Vajrāsana or sit however you are comfortable. And bend as far as you can, like this. And inhale, come up and try to bend backward. The straight spine should go more to the back. Let your chin come towards the ceiling. But do not go too much. Do not let your neck hang. It holds your neck, your head, in your palms, your hands. Try to look up completely, high up. And then again, slowly, slowly, while exhaling, we go down, down, down. And while inhaling, come up, and exhale. Inhale, and inhale and exhale. Bend for the backside, bend forward. Go ahead. You have already done two rounds, three rounds more. So this is the third round. Did we do this exercise? Left, right? Yeah, very good. Now, be straight in either Vajrāsana or another lotus posture as it is. Inhale, and while exhaling, slowly, slowly twist your upper body, looking to the side completely. Inhale slowly, slowly, come to the middle, exhale on the right side, exhale in the middle, exhale on the left side, very slowly, gently, body straight. It is for the whole back muscles, very comfortable, very good. It is good for our spine. Go ahead. And also with the chakras, which we are working on, the chakras, you will see that your whole trunk of your body will be very comfortable, because when our spine is good, then everything is good, very good. Now, you can lie down toward your cushion. You can put your pillow here. Yes, very good. One pillow more, you like? A little bigger? Parabrahma, please. Relax. Relax your whole body from the toes to the top of the head. And from the top of the head to the toes, relax the whole body. Make your body completely comfortable. Your hands, your legs, your neck, your trunk, everything. Very relaxed. Now, interlock your fingers behind your head. And if it is possible, remove your pillow from your head. Legs together. You have to see your toes. Slowly raise your head up with both arms and look at your toes. Normal breath, no problem. Be comfortable. Oh, you are very comfortable. And slowly bring your head down. Once more, raise up your head and see your toes. Slowly again back. Very good. Stretch your arms sidewards. If someone touches your body, please do not mind. Thank you. Place your right heel on the left toes. The right heel on the left toes. On the toes, on the foot sole side, not on the foot. Your heel is touching. Yes, this is very good. Now, twist or turn your right leg toward the left side on the ground. And look to your right hand. If you can touch the ground on the left side with your toes, it is okay. If you cannot, no problem. It will come slowly, slowly. But look to the right palm. Look to your right palm, right hand, and slowly come back to the middle. Bring your right heel down and left heel on the right toe. Turn your head to the left and your legs to the right. These are all for your chakras and for the thyroid gland. And slowly come to the middle, and left leg down to the heel. Bend your knees as far as your heels come to your body, comfortably. Legs together. Now slowly turn your knees to the left and head to the right. And slowly come to the middle, knees to the right, head to the left. In the middle, the knees to the left, head to the right. Knees in the middle, knees to the right, head to the left. Very good. Slowly come to the middle. Turn slightly left and sit up. Legs straight, hands slowly up. Now, boat rolling. Slowly, like this, as far as you can. Go ahead. Yes. Boat running. Some of us, we have a very strong back. No one can break it. You cannot bend. Yes. Go ahead. Always looking at your fingers. All the time, to your fingers. Go down. Very good. Hands on the thighs. The last exercise is for all the chakras and the thyroid. Palms up, hands beside the knees on the ground or the thighs. And now again, both rolling. First, palms up, going like this, and bend back as much as you can. And again, go, take a normal breath, which you can. And while bending forward, exhale; coming up, inhale. Perfect. Everyone is perfect. That is the science of yoga, not running up, down, and this and that. That is acrobatic. Very good. Very good. Perfect. Make yourself comfortable. You can sit on the chair again, please, gentlemen. So, this is our tonsil, thyroid, and the neck—the Viśuddhi Cakra. Always be relaxed, and there will be no tension in your neck. Many of you are working, perhaps on the machine, typing this, that, all the time, this, this... very stiff. So this exercise is good, and all the exercises of the chakras, the chakras which are along the whole body, we bend here a little bit, and it is pulling from the Mūlādhāra Cakra, where we go in the front, filling the Svādhiṣṭhāna Cakra. This is very nice, but this thoracic gland, for us, is for what I did. Tomorrow we will continue. We can open the air. Let us come to the air. Thank you.