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Guru Brahmā, Guru Viṣṇu, Guru Devo Maheśvara, Guru Sākṣāt Parabrahma, Tasmai Śrī Gurave Namaḥ. Dhyāna Mūlam Guru Mūrti, Pūjā Mūlam Guru Pādam, Mantra Mūlam Guru Vākya, Mokṣa Mūlam Guru Kṛpā. Oṁ Śāntiḥ Śāntiḥ... Devadidev Deveśvar Bhagavān Śrīdīp Nārāyaṇ Mahāprabhujī, Ārādhya Bhagavān Śrīdīp Nārāyaṇ Mahāprabhujī, Satguru Svāmī Madhavānandjī. Bhagavān kī jay, Alak Purījī, Mahādev kī jay. To all yoga practitioners, teachers, the gurus, all brothers and sisters: from morning until going to sleep, we always maintain humility, kindness, peace, and respect towards all. This is the first step to come to yoga. Going into our heart, when we wake up, our heart begins to make a different light. One light is for the night, where we sleep. When we wake up, it is in our heart, opening in our heart. From that heart comes knowledge, understanding, or becoming—what we call awakening. What is that awakening? It is in our brain. After that, all centers, all cakras, all the organs in the body, and all our awareness, where all the nerve systems become again aware. That is what I have said many times: when we get up, awakening, just opening our eyes, we say, "I am human." This is the first awakening for humans, to know that I am a human. I am not only talking about that for other creatures, but they are also. Many animals also have two consciousnesses: one part is sleeping and one part is awakened. For example, a horse. The horse does not sleep like we do. If the horse wants to sleep, he sleeps while standing. While standing, sleeping, the horse, from his last leg—the back, his knee, the legs—and one either left or right leg of that horse, male or female, it doesn't matter. The one last one is very, very consciously halting. For the three, it's balance. The horse is sleeping, but aware. Similarly, many birds have one eye open. There are many other animals also, so awareness. It is not only that human, but all creatures, they all know we are awakening. So, when we wake up, what is a wake-up? The heart gives the feelings, and then in the brain comes awareness, and then we open our eyes. At that time, as a human, I used to say, first, what can we do? I am human. After that, we can say the name of God, or Guru, or mother, or father, or your wife, or your husband, etc. Awakening, everything is equal. It doesn't matter, male or female, mother or father. It is one level in that. That's very, very important to know. And then we awake through the whole different parts of the body. Then you know that I am saying: first we said, "I am human." Second, God. Third, Mother, Father. And then it is said, "My mother, Earth." So when we wake up from our bed, we stand up. Where are we standing? On the earth. Let's say one will say, "But my building is on the 50th or 5th floor, the house." Where is earth? Where should I touch my head? The earth is connected with our, what we call, the foundation, the walls. And all, mostly, is from the Mother Earth, everything. Any kind of stones, or cement, or etc., everything, what we do and we did and are doing, it's also from the mother earth. Everything, so first is the mother for us, and before that is the father. The father is like an umbrella. The umbrella is like the space. So the space and our earth, foundation, our ocean, etc. We are in between, my dear. We are with both. That is it. One bhakta came to Holī Gurujī, and it was, I think, in Jaipur or in Mumbai, in satsaṅg. Holī Gurujī was giving satsaṅg, and after that, where Gurujī was, came one sādhu, a very nice sādhu. Sādhus come to the sādhus, and every sādhu, they are respecting each other very much, but of course, it is like one is older, one is youngest, etc. We are respecting very much. So one sādhu, he came to Holy Gurujī, and he was that sādhu, that's called a yogī. So they are yogīs also, and their name is called Nāth. So there are different disciples to this system, other gurus, others. For example, Alakhapurījī. Alakhapurījī is also very great and from the Satyuga's time. Holy Gurujī was sitting there, and as our Holy Gurujī, all the times wherever he is, his mala, he was making malas. And one Sadhu Nath, he is called Nath, and he came there and Holy Gurujī said, "Come, Nath, we will have something, satsaṅg, means ask something." So, then Hindi words are, so it is said, come and have a satsaṅg. But, I ask you the question, you came, therefore. So, he said to Gurujī then, and he speaks to Gurujī also. So, he said to ask, where is the distance between earth and sky? Then after, I will tell you more, Holy Gurujī said. He said, "I don't know, Guruji." So, Guruji said, "It's good. I will tell you, because sometimes people will ask, 'What is the distance between earth and sky?'" He said, "Yes, Gurudev, please give me." Guruji said, "From earth to sky, where our foot is on the where? Earth. And where is the height of the sky? Only till the head. That's it." So, where is there the father? And the earth is the mother. Now, the balance is on the mother, and we come to the mother, and we will go again to the mother. And that other, the space, is everywhere up and down. Then you will know these two things. Mother, when we get up, "Mother, can I step on you?" Mentally, Mother will say, "Yes, take care." And all day, "Have a good... the balance I will give you, my child, but the movements you are to the sky." And again, coming to the earth, this in-between there, it can happen you will fall down, etc. Therefore, the sky control and our steps to the earth also. That she said, "Yes, now is that you are coming to the, then, yogī." Yogi and humans are all okay. Humans have a lot of knowledge, and in the brain, our mind, our man is bigger than anywhere. And so, how to control? And then we can come to yoga. And then in yoga, it's not just āsana, prāṇāyāma, and not kriyās or yogas, what we call the cakras, kuṇḍalinīs, many, many things. But all will end, all will go, finished. How is that? It is everything that came from, let's say, the ocean. It goes earth up, and again rain comes down. And everywhere water is coming and coming, again to the ocean. Many diverse these, that, that, but when we enter into the near the oceans, which we are becoming one, then is no Gaṅgā, Yamunā, or Austrian Danube, or many, many rivers, but all different. Different, but when they come to the ocean, then there is no this and that river; all become the one cosmic Self, that yogic. So that is what we are coming to: how we should make a step, how to become and begin with yoga. When we go to awake ourself in a different way, then all our, what we call, indriyas—these are different indriyas—and these indriyas mean all the annamaya, prāṇamaya, all these. There are indriyas, and there are different indriyas that we will come to further from this. So it is the indriya that awakes immediately. Then we will think, "This time or this time?" So, therefore, think, "I will do only good things. My Lord, my father, my mother, please take care of me." Then he begins the yoga, practicing; otherwise, not in that. So let's come, we are going now to Sarva-Hita-Āsana, Sarva-Hita-Āsana. This word sarva means all, doesn't matter, all humans, no religions, no anything, no countries. We are human and we want to do something for our physical body and our consciousness, etc. Sarva hitta, hitta means good for all, we give you good for all, that's very good. So, sarva-hita-āsana, and that āsana means these postures which we are doing. And today we will give you about 40 minutes, a half hour. So, now our Swami Umapurījī, yesterday was doing very great, very nice, every word they were learning very much. I am also learning more movements, what she is doing, why not? And then the Vidyā. And Vidyā is like Sarasvatī. And Saraswati is that wisdom, and wisdom is Vidyā. And so, our dear Vidyā, she will be demonstrating, and Swāmī Umapurījī will give the instructions. I am also listening now, and I will see, I will learn something more. Hari Om, Umapurījī. Hari Om, dear friends. Hari Om. Praṇām Gurudev, Praṇām Swamījī. Today we continue again with our level one. First we start, like always, with a short relaxation to withdraw ourselves from the outer world and withdraw our mind within ourselves. We make ourselves comfortable, lying on the back if it's possible. If not, you can also use the side posture. The head is comfortable in the middle. Can you raise the sound, please? Relax your arms. Relax your shoulders. Relax your back and your back muscles. Shoulder blades, in between the shoulder blades, in the middle, your spine. Try to bring your spine, especially in the part of the neck and lower back, more to the ground, more to the floor. Use your belly, your stomach muscles. Make your neck long, it means your chin comes more towards the collarbones, and then relax your hips, your buttock muscles, both thighs, knees, your lower legs, relax your ankle joints, the feet falling outside direction. Hold? Don't hold your feet, relax your toes. Then your stomach, the side muscles, left side, till your arm, left side, chest, chest muscle, shoulder, upper arm, elbow, lower arm, your wrist, relax your hand and fingers. Bring your awareness to your right hand, your fingers, hand and wrist and lower arm, elbow and upper arm, your shoulder. Feel the right side of your chest. Feel your armpit and your side muscles, your neck. Relax your chewing muscles, the ears. Feel the middle of your ear, the whole skin of your head, your forehead, the eyebrow center, your eyebrows. You know that each thought on which you concentrate makes a tension between your eyebrows. So thoughts are coming, but let them come and let them go. Don't interact. Don't concentrate on something. Just relax. Your eyelids gently closed, the eyes looking down. Relax your eye muscles, the backside of your nose and nostrils, your cheeks, lips, tongue, your chin and your throat, middle of your chest, relax your heart center. And then deep in and exhale. Take a deep breath deep in and exhale. Relax your breath. Feel your breath. Become aware of your breath and know that I'm inhaling, exhaling. Just relax. Feel your whole body from the head to the toes and from the toes to the head. Start to bring your arms slowly with your inhalation above your head. Both arms together, very slowly. Deepen your breath and exhale. Bring your arms again back beside your body and continue with your normal breath, movement above and back. It's not easy that both arms go together, so they should go similar, harmonious together. Deepen your breath and exhale back. It stretches our back muscles and our shoulder muscles. Then, make the movements with your toes and ankles slowly. The movements with your fingers and wrists. Bend and stretch your elbows. One after the other, knee. Bend and stretch. And then stretch the whole body. First, right side: deep inhale, under comeback, hold your breath, inhale and exhale, bring your arm back and release the stretching. Left side, it prepares already for our practice, stretches the shortened muscles that come during the day with our lifestyle, and once more each side. Hold your breath according to your capacity, and then we do the diagonal version so that also our diagonal muscles along the side, stomach, and back get stretched. Right arm, left leg, always pulling downwards the periphery from the middle. And relax. Other side. This is before every practice. We prepare our body with the relaxation, with the stretching, with the warming up āsanas, and then the postures. It's always the same. Now, the whole body. Stretch your whole body. Bring your lower back down with your stomach muscles and relax. Bring your arms back, bend both knees, hold your knees, and roll to the left and right sides. Give your back and pelvis a massage with the weight of your body. It can be dynamic. Done very good, and then again stretch your legs. Rub your palms together. Warm them. Place your palms on your eyes and forehead. After relaxation, we don't look directly at the bright light. We prepare our eyes. Look first in your palms, and then place your hands beside your body. We come to our first warming up exercise for our back, especially for our neck also, and for our hips. Especially, the hip flexors get stretched, and on the other side, our lower back muscles. Very good for our digestion and all our inner organs, and this is called the Bhavan Mukta Āsana. First, we start with the right leg. Always, when the leg comes to the stomach, the right leg is the first. Slowly, with your exhalation, bring your right leg straight upright. Position, bring your leg please down again. So now we see, when we do the quick movement, our mind doesn't go with. So that's why, when we have the yoga practice, we try to move slowly and very aware and very consciously, otherwise the mind goes somewhere else. So once more, slowly lift up your right leg. Feel every muscle which brings your leg in the upright position. Bend your knee and hold your knee with both hands. Now, make your neck long. Try that your left leg remains on the ground, and exhale. Lift up your head, and try to bring your nose or your head to the knee. Shoulders down, direction to the hips. Completely exhale. Now, keep your neck long. Chin is near the collarbones, and bring your head back. Stretch up your leg towards the ceiling, and slowly bring your leg down. Very good. Relax the right leg. So now, have the awareness that your right leg remains on the floor, and with next inhalation, lift up your left leg slowly. Quick, everybody can do, but slowly takes a lot of your awareness. Bend your knee and hold with both hands your knee. Make your neck long and exhale. Bring your head towards your knee, shoulders down, direction to the hips. Right leg is on the ground, on the floor. Right leg toes are up, left foot is relaxed. Inhale, long neck, bring your head down. Stretch your leg up and slowly, with exhalation, down. Very good, once more. One, right leg slowly up. Bend your knee and hold your knee. Neck long, lift up your head. Shoulder, take care, shoulder position. Exhale, inhale, stretch towards the ceiling, and exhale slowly down. Once more with our left leg. One. Bending. Holding. Neck. Exhale. No, this was wrong. Once again, back with your head. Bring your chin to the collarbones. Now lift up your head. Very good. Yes, shoulders. Exhale, bring your head back. Stretch your leg towards the ceiling and slowly bring it down. Very good. And now, to strengthen our stomach muscles more, we do it also with both legs. Please, those who have pain in the back, you can do it with one leg after the other leg. Lift up. Or you can bring your hands on the sides under your buttocks. So concentrate, please. Deep inhale and slowly lift up both your legs. This is the Bhāvanā Muktāsana. This is not gymnastics, not aerobics. This is yoga in daily life. Bend both your knees. Hold both knees. Neck long. And exhale. Completely exhale, lift up your head, nose between your knees if possible. Shoulder position, take care, keep your neck long. Bring it back on the ground, stretch your legs towards the ceiling, and slowly without noise, bring your legs again back to the mat, to the floor. Very good. One inhale, bend your knees, hold your knees. Neck, exhale. Inhale, bring your head back, stretch your legs towards the ceiling, the heels upwards, and slowly down. So, as we heard, we bring either one or the other leg down, if you have a problem with your back, or both legs. Very good. One deep breath. This āsana, Bhavan Mukta Āsana, when you practice at home, is done three times each version. So, for showing, or we shorten a little bit, and slowly sit up. Now you can sit up either by turning to the sides, or you hold one knee, but never like this, sitting up quickly, because then you always have this problem with the neck. We sit up towards the side, and we stretch our legs. Tāḍāsana again, one warming up exercise. Strengthening our stomach muscles, activating our Maṇipūra Cakra, our solar plexus, and very good for our balance, body balance. And those who have problems with the sciatic nerve, it's very good. It gives a slight massage. And this is called the boat, and the boat is a long, hard piece. It moves similarly, the back with the front. We interlock our fingers. We keep our arms at the height of the shoulders and slightly lean backward. Don't make your back round. Keep your back straight, a little more leaning backwards. And now, those who have back pain, please keep your legs on the floor. Otherwise, we lift our legs up and roll, moving to the left and right side completely straight. Also, the upper part of the body is moving, not only the pelvis, yes. More show, more. Yes, very good. Yeah, yeah. It needs a lot of strength, but we get also very good. And in the middle, and legs down again. Very good. Once you can bring your arms down, of course, if you have your monthly period or you're pregnant, of course, this is a contraindication, but I need not say this. This is actually normal. Once more, please. Interlock your fingers. Lean back straight. Legs up. Keep your body straight, and move to the left and right side. Don't forget your shoulders and your upper part. They also belong to the body. Yes, very good, very good. Now we can feel already our ischias, our buttock muscles. Very good. And in the middle, and legs down, arms down, beside your body, beside your hips. Fingers always showing back side, because this brings also our shoulders more back. The boats are always to prepare before your postures. And the next is our Marjorie. In Vajrāsana is the starting position. The Marjorie will be with us as long as we practice yoga because it keeps our spine flexible. It keeps our vertebrae between the discs flexible and nourished with the movement. It brings more blood circulation there, and it relaxes the whole muscles along the spine and also our chest and stomach muscles. Who can't sit in vajrāsana, please kneel standing. We start again with the exhalation, with straight, with inhalation, straight, up, hands at the height of the shoulders, distance of the shoulders on the floor, hands at the distance of the shoulders on the floor, fingers straight. Don't bend your fingers, and exhale. Make your back round and look to your stomach so that the neck is also moving with it. And three, relax your back, especially between the shoulder blades. And now, lift up a little bit your neck, stretch it. Little bit up, and exhale. Use your stomach muscles to make your lower back more round. Very good. And inhale. Shoulders down. Shoulder blades down. And exhale. And once more. Inhale. Look up towards the ceiling. Relax your back. And exhale completely. Exhale all the rest. Air goes out. Inhale. Knee standing and with straight back, slowly we sit back on our heels in the vajrāsana. Hands on the thighs. This mastery is when we observe the cat, how the cat is doing when she gets up after resting and sleeping. She stretches the whole body in each direction. And when we practice the āsanas, we imitate, let's say, the movement or the art-typical posture of the natures, not only of the animals, the art-typical posture. Which is for the animal, we get also the release of that karma which is in our evolution from this time of life, from this existence. There are 8.4 million living beings, and sure we had one of these behind us. So, if we practice those āsanas, we get rid of those karmas, so. Not only practice āsanas because of the posture, but it has a deeper meaning. So once more, please, the Marjorie, the movement. And it's very important also that we say and think in the Sanskrit language, in those languages which are given to those postural āsanas. We don't say cat, we say Marjorie. Slowly, and feel the stretching of the whole trunk, the spine, the back, the stomach, the chest muscles, especially the neck. Of course, if you have neck pain, you need not look up towards the ceiling. Keep your neck straight or parallel to the floor. After the next exhalation, with your inhalation, come up to standing and sit in the vajrāsana. You can close your eyes for half a minute. Take a deep breath. The march is done, three rounds. So actually, today we had only these three warming-up movements. We are still not there where the postures are. We are still there to warm up, to stretch. To stretch those muscles which have shortened, to strengthen those muscles which are weak, to bring the proper balance, the static in our whole body. Static is very important. When a house doesn't have proper static, it will collapse, and so this is our body also? It needs a good training with all our ligaments, muscles, strings, and all joints, that it keeps the balance. And what we do with our physical body, it has a great effect on our inner self. That's why our yoga practice, yoga āsanas, is called psychosomatic effect, thank you very much. We sit in our meditation posture, which you prefer, which you like. This is the best one. The whole practice of āsanas is that we are able to sit in this posture without movement, to prepare our body for this posture. Close your eyes, with your eyeballs looking down toward your nostrils. Relax your shoulders. Relax your elbows, your hands, your fingers in jñāna mudrā. Relax your stomach muscles. Sit comfortably on both buttocks, balanced in the middle. Your legs are relaxed. Feel your whole posture. Feel your whole body. Kāyas tairyam. Without movement, like a statue. Kāyas tairyam. Once deep in and exhale, relax your breath. Feel your inhalation and exhalation. I'm inhaling. I'm exhaling. Your praṇām to Gurudev, the guidance of your life, of your yoga practice, your inner self. Deep inhale. Śānti, Śānti, Śānti. Hari Om. Alak Purījī Mahādev, Devā Dī Dev, Deva Īśvara Mahādev, Harade Bhagavān Śrī Dīp Nārāyaṇ Mahāprabhujī Kī Satya Sanātana Satguru Svāmī Madhavānjī Bhagavān. Om Śānti, Śānti.