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Siddhi, Nārāyaṇa, Bhagavān, Kījai, Devadhī, Deva, Deveśvara, Mahādeva, Kījai, Satguru, Svāmī, Madhvan, Bhagavān, Kījai, Alak, Purījī, Mahādeva, Kījai. Good evening, all dear sisters and brothers, all yoga practitioners, yoga teachers, and all those engaged in various other techniques. I wish you all the best. Today is a day when we all need inner power. In pure thoughts, peace and harmony reside together. It is said there is only one path upward now, and we should all proceed towards it. I always say that this path exists in any part of the world, in any country, everywhere. Yet, at times, we find ourselves amidst thorny bushes in a forest, unable to see the path. We try very hard, visiting many holy places—temples, churches—searching everywhere for that path again. We all know that negative thoughts arise along the way. Those who are full of heart search for everyone to come into oneness. We open the doors, believing we are on the path, but suddenly we are lost. Yet, that path will find us again, and one day we will attain it. This path is not in only one place or religion. We have all lost it again. Why is there fighting? It is said that from ages past, even in Satyugas, there was negative conflict, as well as in Dvāparayugas and Tretā Yuga. Kali Yuga is more terrible, but it is said that those whose hearts are singularly directed towards all will reach the Cosmic, or God, or whatever we wish to call it. So, what should we do? We perform many holy worships. Every religion has its own god or deity. Christmas is coming; in Hinduism, there are many festivals, and in all others too. Everyone everywhere is trying very hard. Yet there are needles on the path. We receive negative things into our bodies through so much killing, the many animals slaughtered, and what people eat and drink. This depends on negative qualities entering inside. We need great purity. We must attain that. I am sure in every religion, in every country, there is one path, and we must arrive at that one place—the opening of the door. But we are becoming blind. For example, Bhagavān Dīp Nārāyaṇ Mahāprabhujī gave a lecture in Bhajan. It is not necessary to have long lectures. Holī Gurujī used to say, "Short and sweet." That captures the essence of everything, like vajra points. If one has clarity and purity in the heart, along with humbleness, then the right path to see emerges from both the heart and the brain. What is that? It has solved the path. That is the path; go. Nothing else. It is said: "Guru Sabina Karjane Sare." That is the correct path. Not only one religion. Do not fight, claiming "that's the only religion." All are included. That master, that guru, that holy saint, whom we call God, is first only Śiva. Afterwards, all who come in human form as holy saints appear. "Gurāsā bīnā kārīj naisarī"—without Gurudeva, no path will be clear. When Gurudev gives us the right path, that is the right key. It will open heaven. "Guru bina kārya naya sāre, Gurū bina kārya naya sāre. Koṭi upāya kare koī chāhe, koṭi upāya kare koī sāve na bhāvshendhotire. Gurudev bina kārya naya sāre." We can do thousands of techniques here and there—āsanas, prānāyāmas, meditations, prayers—many, many things. But nothing will give it to us. We become more and more entangled in the thorny bushes and cannot come out. We visit many holy places, which is good; there is nothing wrong with that. Every holy place is beneficial. We attend many lectures and carry many things. That is good, but we still move in circles. It is like a little water in a pond. We can come out of that water, but we know how vast and distant the ocean is. We can jump in, no problem. We will try to swim, but for thousands of kilometers? We will not go. But that boat, and the one who is the captain—that captain can bring us out of the ocean. That captain is the Gurudev. Believe, be together, be sure, and then you will cross the ocean. Otherwise, it is just the Gaṅgā, Yamunā, Kāśī, the four Dhāms, the Pīṭhs—all Gaṅgā, Yamunā, everywhere. What will happen in Gaṅgā, Yamunā, and other places? You can become a sādhu, you can adopt vairāgya, or become a jñānī, and everything could still be wrong. Come to that point. It is not necessary to get the dress—the colored dress: white, red, black, etc. With that, we will not achieve. We must have the inner cloth. As Mahāprabhujī said to Maṅgīlālji. Mahāprabhujī came to Mahāprabhujī, and then Mahāprabhujī said to Mahāprabhujī, "Mahāprabhujī, please give me sannyās, give me the cloth." Mahāprabhujī said, "I have colored you inside. You do not need the outer dress." We know that. Therefore, this bhajan is beautiful. We will continue next time, tomorrow. Bārikhatu praṇām. Afterwards, our dear Swami Umapurījī said she does not want too many program exercises, only two or three which I wish to give: the right way, right practice, right movement, right breathing, etc. That is very important. When the best yoga teacher and the good student interact, sometimes the master or teacher comes and will touch your hand or shoulders, or ask, "May I touch your body?" to adjust or give the postures correctly. The student should not say, "Don't touch me." A student should not refuse. It is like a doctor performing an operation. So today, first, two times bārik hatu pranām, and then there will be very nice movements of the body—Sarvahitāsan Yoga in Daily Life—a blessing. Požehnání Bhagavána. Śrīdhī Pāṇḍyana Mahāprabhujī, Holī Gurujī, Devpurījī. Let us come to that path. Let us go on that path, the path of Guru Dev. Om Śānti, Śānti, Śānti. So, Umapurījī, give a very nice session. I know you always give very nice sessions, okay? And no torturing, okay? I know that today I have to be tortured, but it will not be with love, you know? You see what torturing means? Someone may have a problem with their arm, so it cannot lift up. That is what is meant, and the teacher, or doctor, will help lift it. Yes, Hari Om, dear friends. Again with our system, Yoga in Daily Life, Level 1, and today we come to Part 5. We start with relaxation on the stomach. Make yourself comfortable. You can bring your arms in front and place your cheek on the back of your hands, either with your hands stacked or side-by-side. The cheek, not the chin. Very good. Relax your neck. You can move your legs inward and outward. Find a good position. The legs can be a little more apart from each other, with the feet facing outward. In this way, when you relax on your stomach, your side muscles are more stretched, and you can bring your elbows further forward. Take deep breaths. Relax your breath, relax your shoulders, relax your neck. Now bring your awareness more to your lower back, where your sacrum and tailbone are. We will increase our stomach breathing. Take a deep inhale and retain the breath. The kumbhaka can give a little more pressure towards your sacrum, so it lifts up from inside. Exhale and relax. One can see very well on her lower back how it lifts from inside, giving a very good internal massage, especially to the iliopsoas joints. Please continue with this exercise. It is very good for coming back. Exhale and relax. Now once more: deep inhale, expand the stomach more, give pressure there, retain the breath, and exhale and relax. Very good. Now you can close your legs and bring your arms in front of you. That was for relaxation of the lower back. Now we will stretch this part. The connection between the sacrum and the pelvis is a connection with ligaments, not exactly a joint. Sometimes, due to our life behavior and situations—like prolonged sitting—it becomes loose, and we get pain there. To fix it more and strengthen this part, we do a stretching exercise. We bring our toes into an upright position. It is best to have your forehead on the mat so your neck is also stretched. Then we inhale and stretch our whole body, but press the hip flexors down towards the ground. The legs are also stretched. With a deep inhale, bring your hip flexors down. I will come near to show you. Let's relax. Deep inhale, stretch. Chin on the ground. Legs together. Once more: make your neck long, forehead on the ground. Deep inhale. Press this part down, squeeze your buttocks together. Lift this up, bring your navel up. Keep the pelvis straight here. Squeeze your buttocks to press down, and relax. This means our pelvis is kept stable. Look to me, keep it, yes? Okay, once more, please. Once more, deep inhale, and the heels are pulling away from the midline. Yes, now it's good. Very good. Keep this tension. This part here is stretched. Relax the chin on the floor, toes straight. It requires a lot of strength, but in this way we practice to strengthen this part. Now, while inhaling, we bring our arms to the sides, onto our back, and again to the front. It is best to bring the forehead to the floor, as it is easier and less painful for the neck. Try to keep the elbows straight and perform this movement. This strengthens our back muscles, especially in the thoracic part, and improves the breath, particularly in this area. Once more, please. Thank you. Relax your arms. Turn your head to the side. For this exercise, you can relax in the tiger position. One part of the body is completely relaxed while the other is stretched. We see the whole side muscles on one part are stretched; the other part is more relaxed. So one side is in tension and the other in relaxation. This means the breath flows more to the stretched part of the lungs. If you have pain in your shoulder and cannot do this movement with your arm in front, then keep your arm beside the body. Can you show this? You can keep your left arm at your side. Many people have pain and cannot do it. Slowly, slowly, we try to bring our arm into position, as here the flexors of the shoulder muscles get stretched again. Now we turn to the other side. This is also a very good relaxation technique for our back muscles, especially the lower back. When our stomach is a little bigger, we also like to rest in this position. Once, deep inhale and exhale. Slowly sit up into your meditation posture, using the support of a pillow or your mats rolled together. So today, we practiced relaxation on the belly, with concentration on the lower back and breathing there; stretching and strengthening of the lower back, the iliosacral part; and then the movement of the arms. Now, sit comfortably. Close your eyes. Inhale deeply and exhale. Relax your shoulders and elbows. Relax your stomach and legs. Feel your position upright and without movement. Relax the eyebrow center. Relax your breath. After our practice, we offer our praṇām to our Gurudev. Deep inhale. Hluboký nádech. Oṃ Karatā. Prabhu Deep Karatā. Mahāprabhujī, karatāhi kevalam, om śānti, śānti,... he. Rub your palms together, warm your face—especially your eyes and forehead—and open your eyes. Hari Om. Forward. Hari Om. Parikhatu pranam, I had forgotten. No, we don't know. It's Saravita's music. Yes, but I said before we do this. Okay. Do you want to have two or three rounds of parikramā praṇām? Yes, very good. Now, after this stretching, which is very good for everyone, parikhatu prāṇām. So now it will be good to stretch for everyone, parikhaṭu praṇām. Umapurījī always likes the barikatu praṇām very much for everyone afterwards, for those who are capable, of course. She is also promising me to practice bārikārī. How beautiful the movements are. Each and every movement is wonderful, and it requires the proper dress. When you practice yoga and everything, you generate immense energy from inside, which we retain in our body. Sometimes it is too cold for persons; it is not good to wear little clothing. For yogīs, there are two types: sannyāsīs, brahmacārīs, etc., who can do so, and others who should have different attire. Barikhatu praṇām. It will come; you will see in one year, it will all be as it has been, barikhatu praṇām. Football players, the Skibrahm people, everything. Thank you, Umapurījī, and thank you very much, our dear Vidyā. Om Shanti Shanti. Bless you. Thank you.