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Devadhī Dev, Deveśvara, Mahādeva kī Jai. Haradhī Bhagavāna, Śrīdīpa Nārāyaṇa, Mahāprabhujī kī Jai. Sadguru Svāmī Madhvarānjī Bhagavāna kī Jai. Satya Sanātana Dharma kī Jai. Good evening, dear sisters, brothers, yoga practitioners, and yoga teachers. To all around the world, I send you my namaste. Our Yoga in Daily Life, which is present globally, contains profound spiritual teachings. Many people are searching for such techniques and yoga. We know we have learned and done many things, yet we must always return within ourselves. Today, I will share just a few words. Make your human life perfect. Learn humility for yourself. Practice helping all humans and animals. Do not take from others, but give to others. We know we possess an immense amount of cosmic energy; we only need the will. We can go into ourselves, and you will see there is happiness—endless happiness, like the entire ocean. We seek to achieve this great happiness and peace, and we will find it within. There, we will find the same peace and tranquility as in the whole ocean. When we wake up, our whole world is again before our eyes. The moment we open our eyes, we are in the picture of the whole world. What do we do for that? We give. Whatever you have, whatever I have, whatever we have, we should give throughout the whole day, with our eyes open and awake. When we sleep, it is said that Father God gives us more energy and everything. With that, He also gives us on the path. Whatever feelings we have, we call this dreaming. Whatever is in the dream comes from outside, but as long as you are in deep sleep, you are receiving everything. All that is, God gives to us in our inner self. So when we go to sleep, we are as if in the lap of the mother, like a child who has fallen asleep. So we are. We will continue this. As I told you, that inner meditation—do not think of yourself. Do not say, "Now I will do the inner meditation." You have not learned this. That is a completely different technique that comes only from the paramparā of the Guru-Layaṇī. And there also, be careful not to think, "I am the supreme." So learn to be humble, and humble, and humble. Reflect on this: What is my life? For what has God given me life? We will go on continuously. Therefore, it is said, as I told you yesterday in the Bhajan: Do you know? I want to know. I also want to know, where is that Guru? We will achieve this. We are all on the path. This means we are searching for that Guru—Alaka Purījī, from Śiva Alaka Purījī, Devapurījī, Mahāprabhujī, and Svāmī Mahādvājanjī—who is in our lineage as Alaka Purījī. Millions of his disciples still... I did not open my eyes to see that all disciples or bhaktas of Alaka Purījī. He alone opened my eyes, and I have my vision there. Furthermore, we will delve deep into the Bhagavad Gītā. Today’s practice is very, very good for our body, mind, health, everything. It is called Sarvahitāsana. There are many āsanas, but these are still very good. So our Swāmī Umapurījī will guide very good movements and exercises. It is said to be like the sword and the sweet. We always begin with Bārikhātupranāma. One should do this. Let's do three rounds, and then the others. Because we are now in winter, everyone needs to warm up the body, and for that, there is Bārikhātu Praṇāma. Then Sarvahitāsāni, Gūrāśābhīnā kārājī na hīśari, Hari Om. Yes, Hari Om, dear friends, sisters, brothers. We continue with our Barīkātu Pranāma. Our dear Vidyā is already demonstrating. This practice is not only for warming up our physical body but also to bring our self back to our self, to withdraw from the outer world through devotion and discipline, to find our path again. Barikatu Pranam is the prayer to the God of Kathu and the whole universe, Śrī Dīpa Nārāyaṇa Mahāprabhujī. This is an extended practice from the Kaṭhūpraṇāma, with some postures in between, offering more benefits. It strengthens and relaxes the muscles and is good for our whole system: nerves, blood circulation, all our organs and glands—everything that makes our physical body function. Very good. Doing it once is nothing; twice holds better. The third time is complete, so one more round. If you want to practice it as a Sādhanā posture, we do it slowly. If we want to become more awakened and increase our circulation, we can do it more dynamically. Of course, when we are younger, we like to have everything done quickly. With more advanced age, everything becomes slower but more aware. It is also a question of our age and how our hormones are functioning. Very good. After these Bārikhātu Praṇāmas, remain in Vajrāsana for a few seconds if possible. Relax your shoulders. Feel your whole body after your practice. Deep inhale and exhale. This brings our heart rate back to normal. In yoga, we mostly practice so that our heart rate remains normal and our breath does not increase too much. We know our lifespan is counted by our breath—the time, how long we live. Life starts with the first inhalation and ends with the last exhalation. In between, we are given a certain number of breaths. That is why we try to prolong our breaths so we do not need to inhale and exhale so often. With our yoga sādhanā, Yoga in Daily Life, this is possible: we inhale and exhale as little as possible, but we deepen our breaths. For this practice, we lie on the back. Try to bring your whole body, the right and left side, into the same position. The spine is in the middle, and the head is in the middle. Relax your legs. Keep the neck long. Start with your inhalation and bring both arms together above your head. Slowly, deep inhale. Feel the expansion of your chest, and slowly exhale, bringing your arms back. At home, do this at least five times. Once more. Deep inhale. This is why training Antar Kumbhaka is very helpful to strengthen our lungs and exhale well. Now bend both knees, soles of the feet on the ground. First, rock the pelvis to relax the neck, shoulders, and back muscles. Rock forward and backward. Shoulders and arms are relaxed, palms facing upwards. This is a better position to relax the shoulders. Very good. The next posture, or āsana, strengthens our back and stomach muscles for good condition. Those with back pain, please support your back or stomach with hands under your buttocks. If not, keep your arms beside the body. This is one version of Bhavaṁ Muktā Āsana, but with both legs. Please stretch your legs. Bhavaṁ Muktā Āsana also strengthens our solar plexus, our Maṇipūra Cakra. It is very good for our back, hips, everything. We start slowly with inhalation. Lift up both legs slowly, straight up. Bend your knees. With both hands, hold your knees. Make your neck long. Bring the chin towards the collarbone and exhale. Bring your forehead towards the knees. Shoulders down, in the direction of your hips. Shoulders down. Inhale. Keep your chin near the collarbones. Bring your head back. Legs up. I think your shirt is rising up. Once more. So concentrate first, stabilize your pelvis, bring your lower back down with your stomach muscles. Inhale, legs up. Yes, very good. Bend your knees, hold them with both hands, neck long, and exhale. Bring your forehead forward. Try to bring your shoulders down, rolling left and right. This is a very good movement for our kidneys. It massages them because, with the head up, we come to the soft part between the pelvis and ribs, giving great support for our kidney function. Return to the middle, slowly bring your head back, stretch your legs up, and slowly, without noise, bring your legs down while exhaling. Very good. Take one deep inhale and exhale, then turn onto the stomach. So now we have strengthened the stomach and lower back muscles. Now we work the other side—the shoulders and upper back. Bring your arms beside the shoulders, palms facing down. Very good. Now we keep our arms passive; they are not working. What is working are the muscles of the trunk, legs, buttocks, and everything. The front muscles get stretched, especially the hip flexors, and the back muscles get stretched. You have to experience and try yourself. If you have back pain, then support with your hands under your pelvis bone. This is one variation, but we keep our arms beside us. With your next inhalation, lift the upper part of your body—your shoulders and upper torso—and bend your knees as much as you can. Arms are passive. Exhale back down. If your neck gives you problems, keep it straight. Once more. Inhale; you have more power when you inhale. Exhale back. One can see on her very nicely how she brings down the hip flexors. Inhale, arms are passive—they do not support—and exhale to stretch our back muscles and the whole front part, including the chest. Now, arms in front, other muscles. Inhale. Again, arms are passive. You can lift your arms a little so one can see. Exhale down. Once more, inhale up, and exhale down. Very good. As I said, if you have a heart problem or high blood pressure, do not use too much force. Do it according to your capacity. In this way, we learn a great deal about our body. Once more. Now, with straight legs, lift your legs, arms, and actually lift your whole body. Rock forward and backward. Now we have to breathe a little stronger. It helps to move very nicely and gives a massage to our belly. If the belly is a little bigger, maybe it will shrink and relax. Very good. Deep inhale and exhale. Bring your hands beside your shoulders, elbows bent, elbows up, hands beside your shoulders, and push yourself back to Vajrāsana. Hands down. Come to an upright position, hands on your thighs. Sit in a meditation posture. We are still on level one, part five, so we continue posture by posture. Make yourself comfortable. Close your eyes. Take a deep inhale and exhale. As always, feel your physical body. Relax shoulders, elbows, stomach, and legs. Do not squeeze too much; do not put weight on your legs. We sit on our bones, buttocks balanced—neither too far forward nor too far back—straight and upright. Eyes look down. Relax your eyebrows. Hands in Chin Mudrā. Take a deep inhale and exhale. Feel your being within yourself, your Guru Dev, the picture, the devotion. This is your Mānasik Pūjā, your mental inner devotion and prayer without words. Deep inhale, and bring your hands into Praṇāma Mudrā at the middle of your chest. Na haṁ kartā, prabhūdīpa kartā, Mahāprabhūdīpa kartā, hi kevalam. OM ŚĀNTI, ŚĀNTI, ŚĀNTI. Rub your palms together, place them on your eyes and forehead, open your eyes, and bend forward. Hari Om. Thank you very much. It was perfect. Very good for the people, especially for the backside, the back, and also the knees and hips. It was perfect, very, very good. I think I was also stretched sometimes. And Barīkhātu Pranāma. Thank you. Thank you, our dear Umapurījī, then our Vidyā, and also our friends who are making programs with the films. I respect and say to all around the world, through these Swāmījī televisions, I wish you all the best. I wish you all the best. Practice every day. Hari Om. Nityānanda Bhagavān.