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Śrī Dīp Nārāyaṇ Bhagavān kī Jai, Devādhī Deva, Devīśvara Mahādeva kī Jai, Alak Purījī Mahādeva kī Jai, Ārādhī Bhagavān Śrī Dīp Nārāyaṇ Mahāprabhujī kī Jai. Good evening, my dears, all sisters, brothers, yogīs, and devotees, to all yogīs, to all our humans and all humans. We should give blessings and give love to all creatures. Let us go to practice that which is called yoga. You can say it extends from our Sahasrāra Chakra down to the soles of our feet, through the Bhajranāḍī. From there, it expands to encompass the whole universe. Therefore, yoga is not only āsanas and prāṇāyāma; everything is yoga. Do not think it is only yoga postures, pranayama, and meditation—no, not only that. We must come to it, and through the practice of movements, which are also deeply spiritual, not merely physical. The spiritual dimension emerges through that power. In each and every cell of our body, each cell possesses immense power, whether in humans or other creatures. Even in vegetation, where the seed, any kind of seed, grows continuously. Even the grass has seeds and roots, and the roots grow more and more. So everywhere, in everything, there is yoga in movement. All great yogīs, the good yoga teachers, guide us along that cosmic path. We know that when we speak of endless space, of all the stars, we do not know how big they are. We do not know, but we now know the size of the moon and the sun, and all beyond. Yet they are all fluttering. They flutter, and they possess that power. So too, our Earth, this Earth, is afloat in water. And the ocean is also like a bowl, roaring in space. In the same way, we have within our body the entire universe. Within ourselves, there are many other cells, and it is indescribable. But everything is within that body. After a long time, people often used to tell me, "Bārikatu prāṇāyāma"—there are many kinds of prāṇāyāma—"so why is this movement like that? We should approach that curve, like when we are driving and suddenly a curve comes." We must know carefully how to navigate the curve. If we act without thinking, then of course we will make the wrong movement. We will crash, the car will break, and perhaps we will break too, because we did not understand the movement. That is the perfection. So it is there. Remember, I told you the day before yesterday and yesterday that within this, there are many different techniques, meditations, movements, achievements, and progression. If you sometimes do not have time to practice other postures, which you call āsanas, then just do Bārikatu Praṇām. Do it for five rounds or eleven rounds. It will be as if all movements have been done. Everybody knows, and doctors know much better—I do not know so much. But there are only two fundamental points: inhalation and exhalation. Beyond that, there are many different things. But this one, inhalation and exhalation, is what we live by. All this oxygen comes from outside. Yet we are fluttering, just as the ocean flutters in space. I have often thought about this, looking at it, and so we said: Bārikatu Praṇām. What is a praṇām? What does praṇām mean? Praṇām means salutation. Praṇām also means heaviness. Heavy and light, movement and straightness, circulation in the body, and so on. It consists of about 26 point movements, 70... sorry, 27 movements. Why 27? Because it relates to 108, coming to the point, to the number 9. It reaches into the inner body, all the organs, and the entire brain. That is Bārikatu Praṇām. Through these movements, we cultivate concentration and learn. Then you will say, "My God, it is the best." So there is movement, positions, postures, the breath, the inner movements, concentrations, receiving energy, receiving spirituality, and we are. We practice extensively for all the chakras. You know, we have all this, and more if you do not know. We always have something good. In one chakra, there are hundreds of powers inside, and this is within Bārikatu Praṇām. Accordingly, we have the different chakras: Mūlādhāra, Svādhiṣṭhāna, Maṇipūra, Anāhata, Viśuddhi, and Ājñā Chakra. Then comes the whole universe, and there the energy moves. This is Sarvahitāsana. It comes after that. So, we first learn and practice Bārikatu Praṇām. Then we come to Sarvahitāsana. Then we can proceed further to Kuṇḍalinī and the Cakras. Otherwise, we are lost, here and there. So, Bārikatu Praṇām today gives beautiful exercises on how to perform it. Our dear Swāmī Umapurījī, and the one who is demonstrating, her name is Vidyā. What is Vidyā? Vidyā is that knowledge, and Avidyā is being lost, nothingness. Vidyā is Lakṣmī and Sarasvatī; Sarasvatī is very powerful. That is why it is Vidyā, and Vidyā is endless. It is endless. Thank you. I will only observe, and they will, please, continue further. Hari Om, Hari Om, dear friends who are with us via webcast. Our beloved, respected Gurudev has already explained very nicely what Bārikatu Praṇām means and what it signifies to practice it. "Bari" means great or big. And "Katu" is our holy pilgrim bridge in the desert of Rajasthan, that place where our beloved Param Gurudev Śrī Dīp Nārāyaṇ Mahāprabhujī resided. And "Praṇām" is a very respectful greeting with the Praṇāma Mudrā. Thus, Bārikatu Praṇām is the greeting, the prayer from our whole being to this place where Śrī Mahāprabhujī resided and where his energy still remains. We are practicing according to the system of Yoga in Daily Life. We will start with the first position. The starting position, the first one, is what we call Vajrāsana. This Vajrāsana strengthens our entire immune system. There is one contraindication, of course, for those with knee problems. You can place a large pillow between your thighs and lower legs, or you can also start from a kneeling position. We bring our whole concentration to our Bāroṅgurū Dev, Śrī Nārāyaṇa Mahāprabhujī. It is not only the physical body that is affected, but our entire being—all five kośas—and within these five kośas resides the divine ātmā, our Self. In this way, we stretch our arms high up into the first position. Stretch from the hips upward, bring your palms together, and lift your arms, stretching fully. Engage the side muscles, try not to bend your lower back too much. Keep your lower back straight. If you have neck problems, please hold your head straight and stretch your whole being. We must work against gravity. It is not easy, but very, very healthy. It strengthens our arm and shoulder muscles, and for those who work in a seated position, it is very good as it stretches the entire back. We move into the second position: arms separate from each other, and slowly bend straight forward. Try to bring your palms and forehead to the ground simultaneously, and relax your shoulders. In this position, relax your neck and back muscles. At the same time, all our internal organs receive a gentle massage between the thighs and stomach, which is very good for sluggish digestion. Of course, if your abdomen is larger, separate your thighs a bit. You can demonstrate: a little apart from each other to create space. This position is also very helpful if you have a slightly melancholic mind—I would not say depression—but blood circulation increases to your head and brain, and all the indriyas in our head receive more blood circulation and thus more oxygen, more prāṇa. It is also a useful position for a melancholic mood, not deep depression, but it helps with melancholy. All the sensory organs in the head are also better supplied with blood. Very good. In this way, we come to our... before moving to the third position, please try to move forward with your chin very close to your blanket or mat. Try to move forward and keep your knees very close to the mat. Three, come on, very good. Now we can see clearly here that the thoracic part of our back is straight. The thoracic part of the spine is straight. This means for all those with a seated, rounded-back posture, it stretches the middle part of the back, the thoracic spine. It may be a bit easier, but it is good. This is the main effect of this āsana, this position. We come to number four. Very good. Here, please, we stretch our back again. The main focus is on our chest muscles. We stretch our shoulders, back, buttocks, and leg muscles. Those with lower back problems can keep the legs down. You can demonstrate with legs down. If you do not need to lift your shoulders, come up onto your feet so that the shoulders go back and the upper body is straight. We try here to keep the navel and pelvic bones on the mat, bending only the thoracic spine and bringing the chest bone forward. Here, we aim to have the lower abdomen and pelvic bones on the ground while raising the upper chest. The legs are together, and the breath is normal. The eyes face toward the ceiling. We need not bend the neck excessively. Those with neck problems, please keep your neck straight. Our lumbar spine naturally has a curve, so we need not bend too much in the lower back. This position is very good as it calms our anger, our inner fire. Very good. Sixth position. Very good. Here again, the neck is relaxed and the head hangs down. It stretches our arm muscles and shoulders, and similarly stretches the back of our legs. This means our muscles, when we sit a lot, easily become shortened. Shortened leg muscles tilt the pelvis forward, increasing lordosis, which can cause back pain. Here we try to place the soles of our feet on the ground. If we cannot, then place one foot sole on the ground, bend the other knee, press it down, and then do the other side. In this way, we stretch the muscles from our calf. Very good, so we stretch our muscles, very good, and at the same time, the head hangs down again, bringing more blood circulation to the brain and all our jñāna indriyas; the eyes and ears function better, receiving more energy. Of course, those with high blood pressure should not remain in this position too long. Today we are doing it because we are explaining each position a bit more. So, number seven, very good. Here we see the entire upper body straight, upright. One side stretches the hip flexors, and the other side stretches the lower back and buttock muscles. We see this often in daily life. So, this āsana is very, very good against back pain. One thing we must take care of is that the bent knee, the foot, and the knee are on the same level. Let us show how it can be done incorrectly. Placing the foot too far in front of the knee is not good; it is harmful for the knee. Also, having it too far back is harmful for the knee. So, we will not do it that way. Vidyā, come back again. Also, please keep your foot straight. Do not turn the foot inward. Do not make an X-position; this is wrong and harmful for the knee. Very good. So, to the knee, very good. So, number eight: our upper body is straight, and again it brings our shoulders back straight. Of course, it requires strength to maintain this position. Nine, number nine: straight up. Stretch more from your dorsal part than your lumbar part. Draw your belly back a little. Do not bend too much. Lift your arms straight up. The upper arms touch your ears on left and right sides. Try to bring your palms together. Normal breath. Eyes, if you can, look toward the ceiling. A very good exercise for our eye muscles. Number ten. Again, straight up. If we bring our palms to the floor and the ground is short, you see how much strain is on the upper back. Again, we have a rounded back, which we want to avoid. Only the fingertips touch, and bring your shoulders back, very good, straight, very good. And number eleven, very good, straight. Of course, some are very flexible and can bend completely forward with palms on the ground. Some are less flexible; it does not matter. The head is down again here. Blood circulation to the head relaxes the back muscles. And again, here the muscles that bend our legs are stretched. A very good feeling. Those with high blood pressure, please, you can lift your head or not remain so long in that position, and come into number two. Here we have a position very good for relaxing our back and belly. For those with back pain, it is a helpful step between going down and coming up immediately. Number thirteen, straight. Now we stretch our whole body up from the hips. Once more, bring your arms down, please, only halfway. Very good. First, you see, we slowly lift our arms, stretch fully, and here, if you have a backbend, please bend your knees and then come up slowly, stretching upward more than bending backward. Stretch your whole body. Do not bend your lower back too much. Engage your belly muscles a little. Squeeze your buttocks together and bring your lower back straight. It is not so visible because the t-shirt is loose. If we remain a little longer in this position, we feel how our arm, shoulder, and trunk muscles are stretched. Next position, number fourteen. Slowly, slowly. If you have back pain, bend your knees. Very good. We stretch our back muscles for fifteen. Again, we go the opposite way, the pose goes to the back side. Slowly, slowly, this āsana, this position, we know. We relax our whole upper part. You can imagine all our internal organs, our spine, our neck, how relaxed they are. Sixteen. We change our leg position. Now, here we can see very clearly in the picture how the hip flexors are stretched. Those muscles that cause hip pain from driving a lot or sitting. Here we stretch them. If you have knee problems, please ensure you have a soft mat, not too hard. Seventeen, again, stretch your back, up more, stretching the hip flexors. Take care of the foot position; the foot, knee, and hip should be in one line. Eighteen. Again, stretch the upper part. Very good also for our internal organs: our kidneys, liver, pancreas—the whole stretching. Nineteen. Back straight up. Twenty. Very good. Again, we try to place the soles of our feet on the mat. The thoracic part of our spine is stretched. We push with our arms and legs upward so that our pelvis is the highest point. The neck is relaxed. The head can hang down. Twenty, very good. We try to keep our legs together, but if not possible, of course, stretch our buttocks and legs. It is a lifting up. All our body muscles are under tension. It is not Ānandāsana. Normal breaths. Ānandāsana, normal breath. Even here, in this position, we have a little bit of Ujjāyī Prāṇāyāma. It is very helpful to detoxify our whole body. Twenty-one. Again, we try to pull, push, and bring our arms toward the feet. And stretch our chest muscles, stretch our shoulders, buttocks, and leg muscles. It is good to stretch the whole body. Twenty-two. Stretch your thoracic spine. Only the toes, the knees, the chest, and the chin support the whole body. Next, relax your arm muscles. Relax your shoulders, your back, your neck. Your head is down. Next position, with closed eyes, we hold our left ankle—sorry, wrist. The left side is always the emotions, and the right side is the intellect. Always try to keep your emotions under control. The left side is emotions, and the right side is intellect. Our effort is always to have emotions under control, and here are our legs. Do not worry that your legs do not get good blood circulation. First, all the blood and lymph is pressed out from your legs and back. Then, when we release this āsana and move to the next position, new blood, new energy, new blood circulation comes in, new oxygen. Eyes are closed; slowly get up. Stretch your arms up and bring them down to the middle of your chest in Praṇāmudrā. Mentally offer your praṇām to Ārādhanā Gurudev, Gurudev, and relax your hands on your thighs. Before opening your eyes, look in front of your knees, on your mat. Then you can look forward. After your practice of Bārikatu Praṇām—three, five, seven, or eleven rounds—please relax in Ānanda Āsana. Ānanda Āsana means a very comfortable position where you feel completely satisfied and happy, where you can relax. Legs slightly apart, arms beside your body. Your head is in a good, central position. Your eyes are closed. Look toward the direction of your nostrils, and take one deep inhale and exhale. Relax your whole body and let the effect of Bārikatu Praṇām work on your entire being. Relax. Just relax. Your shoulders, your whole back, your spine, your buttock muscles, your hips, your thigh muscles from all directions, your knees, your shin muscles, and calf muscles. The ankle joints, and relax your feet. Relax your whole body, your right hand, fingers, lower arm, elbow, upper arm, and your shoulder. Feel the right side of your chest. Feel the armpits and your side muscles, and then bring your awareness to your left hand. Relax your fingers, your wrist, lower arm, elbow, and upper arm. Feel your shoulder. Feel your chest, the armpit, and your side muscles. Let both arms become as heavy as possible. Your belly, the middle of your chest, your heart center, relax. Your neck, your whole head is supported by the mat, by the ground. Relax also your chewing muscles. Do not clench your teeth. Your ears, and the entire scalp. Relax your forehead. The eyebrow center, eyelids are gently closed. Your eyeballs are looking down toward the back of your nose and your nostrils. Your lips, nose, and also your tongue—ensure you do not press your tongue against the gums. Relax your tongue, and in that way, your throat is also relaxed. So your whole body, feel and be aware that you are inhaling and exhaling. Relax your breath once more, deep inhale and exhale. We will not relax too long, otherwise we may fall asleep. Slowly take one more breath. With closed eyes, sit up and prepare yourself in a meditation posture, your sitting āsana—Sukhāsana or Padmāsana. You can have a small support from a pillow behind you, under your tailbone. Do not place your thighs above each other. Yes, this is very good. A small pillow under your tailbone is very helpful to keep your back straight. Completely relaxed. Imagine your head is being lifted by a rope from above, making you relaxed. Elbows relaxed. Your hands, your fingers are in Chin Mudrā. This means the index finger and thumb come together, forming a unity. The thumb symbolizes the Paramātmā, the highest principle. The index finger represents the individual jīva. And Chin Mudrā symbolizes the unity in which the three fingers are connected in meditation. The other three fingers symbolize the three guṇas, the three qualities. Place your palms facing upward or downward as you feel comfortable; it is your choice. The main thing is that you form the mudrā. Then you can close your eyes, and here again, the eyes look down. Do not let your eyes wander. Behind the closed eyelids, the eyes face downward; they do not move. The best way is to look at the tip of your nose or toward the top of your nose. The middle of the eyes is relaxed. Nothing. No imagination, no concentration. Relax your whole body. We do not imagine anything; we do not concentrate on anything. We simply have a relaxed body. Do not let your mind wander elsewhere. Take the help of your breath. Feel and be aware of your inhalation and exhalation. I know that I am inhaling from the stomach to the throat, and I know that I am exhaling. The sound of the inhalation is the mantra SO, and the exhalation is HAM. But do not feel it from outside; feel it from inside. See from within. Be within yourself. When the mind starts to travel elsewhere, bring it back with your awareness to your breath. Very good. Once more, deep breath. Velmi dobře. So two or three minutes is enough. Become one with yourself again. One deep inhale and exhale. One more deep inhale and exhale. We will chant OM once. Deep inhale, slowly open your fingers. Bring your palms together. Rub your palms strongly so they become hot, very hot, warm, warm, warm. When they are warm enough, place your palms over your eyes and forehead. Before looking at daylight or light, look into your own palms. Then lower them. Stretch your legs. Stretch your legs, press the back of your knees down, toes pointing upward. This is very helpful and relaxing after the meditation posture. Once more, press your knees down, toes toward the shins, and relax. Our next āsana is still from the first level, part number one, and it is called Pavanamuktāsana. Pavanamuktāsana is a very, very good exercise that is very helpful for the iliosacral joint, the back of our knees, and our back. Pavanamuktāsana is very useful for the iliosacral joint and improves the proper positioning of our pelvis. It is also very good for relaxing our neck and back muscles and for loosening the back and neck. We start by pressing the stomach. We always start with the right side. We stretch our fingers under the knee. Exhale, and bring your knee and your forehead toward the knee. Do not pull your shoulders up. Pull your shoulders down toward the hips. Inhale, stretch your leg again, head up, and relax your leg. I think for today, that is enough. Thank you very much to all who were with us via webcast. Swamiji always says practice makes the master. So we will continue on this path. Hari Om. I wish you a very nice evening or morning. Hari Om. All my dear brothers, sisters, everyone, thank you very much. We are making these programs because I am in the Czech Republic, in Australia, I am in the ashram, and there are thousands of people in the Czech Republic, Slovakia, Poland, etc. They asked me that there should be translation for the Czech language and, of course, English. I received messages from some people that it was a beautiful program, very nicely done. The person demonstrating the postures was very good, and it is said that people—not only one person but more—should speak only one language. So English is for international, and Czech language, you should... There is one person on, so you can go with the mic. Others, please, so it does not disturb others. That was very good. And also our monitors, Umapurījī’s, and she was also very nice. But sometimes the languages, both together, come in and out. I said, do not worry, it is about yoga, Yoga in Daily Life. Tomorrow we will do more, the day after tomorrow we will again be good. Thank you very much, all my dears, and those who are listening. Regarding the language and program, I wish you all the best. Thank you very much for giving feedback so we can correct it again. We are not making it perfectly, but we are doing it normally. We are at home. Thank you very much, everybody. And those who are making corrections, thank you very, very much. God bless you. Tomorrow we are entering the last month of this year, December, and tomorrow we have worship. We have this program again. Thank you all, my dear brothers, sisters, everyone. Thank you, thank you, Ario.