TV Channel

Relax. Just relax your body like this, completely relaxed. Very good. Now, remain in this relaxed state. Then this Yogeśvarakā will come in, Māma Neśvarjī, and he will give you all this practice. But for now, just relax completely. Very nice. Okay? You can open your eyes like this. Not this way. Hello. This light. Yes. Thank you. One last word, please. Feel your whole body. Feel the heaviness of your body and be aware of your breathing. Be aware of the movements of your navel and try to feel how, with every exhalation, you become more and more relaxed. Once, take a deep inhale. And exhale slowly. Move your fingers and your toes. With an inhalation, stretch your body. Inhale, bring both hands above the body, and with an exhalation, slowly bring your hands back near the body. Inhale, stretch your body, and press your lower back and neck to the floor. And exhale. Also, be aware of the complete inhalation. Once more. Inhale. Press your lower back, press your neck, and exhale slowly back. Now we will do Pavan Muktāsana. It is excellent for your lower back. It is good for your digestion, for your psoas muscle, and for your neck if you have pain in the low back. That is the great movement, the great āsana. Right leg: inhale, exhale, press the knee to the chest, nose to the knee. Inhale and exhale. Try to hold your knee, not your calf. When you press your knee, you are able to make much better movements. Inhale left, exhale, inhale, and exhale. Try to keep your shoulder blades on the floor. Second round. Inhale, exhale. Inhale, exhale.... Inhale, exhale, and one more round. Inhale, right leg, exhale, inhale, exhale, inhale,... and exhale. Now, try to feel your body, the circulation in your legs, lower back, hip joints, and abdomen. After long sitting, or when you start to practice, it is always good to move and increase circulation in your knees. For that reason, we will do the bicycle, also for strengthening the core muscles. Second. Variation, nice bicycle, one. Start, two, nice movement, three. But, nice, press your lower back to the floor. Five, six, seven, eight, nine, and once more, ten. Relax. Also, it is excellent if you have a problem with your knees. Before you sit in Vajrāsana, it is good to move your knees a little. And now backward, one, also excellent for your brain, two, coordination of the movements. 3, 4, 5, 6, 7, 8, 9, and 10. Relax, especially when you become a little stiff and then you go backward. When we just start with this āsana as beginners, you will see very strange movements without coordination. Now we practice excellently. Just relax, feel your knees, try to feel this circulation in your knees. Be aware that your breathing is normal and relaxed. Once, deep inhale, exhale, and slowly sit in Vajrāsana. From Vajrāsana, we will do Marjari. Try when you go up to go slowly up and also down with the muscles. In that way, we will all the time be strengthening the muscles, and it will also be excellent for our knees. But also be gentle and careful with your knees if you have some injury. One. Inhale. Two. Look to your navel. Three, and make your spinal column like for riding a horse. Four, five, inhale. Vět, nádech. Six, seven, eight, nine, and slowly sit, ten. It is good for activating complete yoga breathing. Also, if you have painful periods and for the spinal column. Second round. One. Two. Look to your navel. Three, four, five, six, seven, eight, nine, slowly up, and sit. Ten. Relax in Vajrāsana, and we will do Śaśāṅkāsana. Inhale, slowly go up with the arms and down. Relax your palms on the floor, relax your hands. Elbows on the floor, relax your shoulders, and relax your head. Feel a nice stretching of your neck. If you have some pain, be aware that it is not something dangerous. It is just short muscles, also fascia. Everything is right. Try to relax, and you will feel the stretching of your spinal column and muscles. Neck, be aware of your breathing. It is abdominal breathing. You are massaging your inner organs. If you have high eye pressure or high blood pressure, you will feel if something is too much for you. In that case, come back. And now slowly come up, inhale from the hip joints, and exhale. Nice. Now you may prepare for the next āsana. Put your fingers on your shoulders. If you have a problem sitting in Vajrāsana, you may sit in Daṇḍāsana. And slowly rotate. Inhale. And exhale. Two. Elbows up. And exhale. And once more. Inhale. Exhale backward, inhale, exhale, two. It is not only for shoulders; it is for the upper part of the body. Exhale, and once more, and relax. You may feel better circulation in your shoulders and neck, and deeper breathing. Now, slowly sit in Daṇḍāsana. We will do Bhujaṅgāsana. Try, when you practice Bhujaṅgāsana, that your elbow is not on the floor. Try it this way. But try to have your palms here, and at the same time you have stretching, and you are going down. If your buttock muscle goes up a little, no problem, but try to let the heaviness of this part stretch and make it go down. And you are not going to this side, but more here. You will feel a nice stretching and rotation. Inhale, and exhale. Also, on the other side, if it goes up, it is nice, and you feel at the same time a little stretching and going down. Inhale and exhale. Now we will do it together. Inhale, a little back, exhale, and slowly go down. It also depends on your shoulders. Stretch and rotate. Nicely inhale up, and exhale hands down. Also, what is very important when you are in this position: always have in mind something like a sponge. When you rotate, water is going out; you are squeezing, which means you will spontaneously exhale. If you try to keep air inside, it will be... That way, you will not be able to make movements, and also, when you practice āsana on the way, pressing very soon, you will have a headache here. And it is not good. Everything should be very nice. Try to let the movements create exhalation. On the other side, inhale, exhale, without so much forcing. Everything is gentle, but you are not lazy. Make good movements. Inhale, exhale. Second round: inhale, exhale. Inhale, exhale. And also, when you are in this position, try a little, like a stretching leg, where the hip joint sometimes goes up. You will see more stretching, nice rotation, relaxation, and everything will come into the right place. One inhale, exhale, inhale, exhale, and once more inhale, exhale. Inhale, inhale, and exhale. Remain in Daṇḍāsana. Other side, sorry. Inhale, exhale. When you talk too much, you are... People lose. Inhale and exhale. Now, Daṇḍāsana and relax. Just feel. Be aware of your body. Be aware of your breathing. I will show you. You are relaxing in this position so that we are not losing too much time because of the double translation and all. In this, you are relaxing in this position, Aśva Sañcālanāsana. It is a very important āsana for your legs, knees, and hip joints, strengthening these core muscles. This lower part, like a bicycle, also strengthens. And why is it important to strengthen this area? Not only so that you look better without this, you know how it is in English? In the kitchen, you have this without this, but when you have strong... These muscles immediately ensure your body position will be straight. And kyphosis, when we are hunched, these strong muscles will also ensure we are in a good body position. What does it mean? It is not because of the beach, but because of the position of the body. When we practice this āsana, also try not to bend in this area. Try to keep it straight, and also keep the chest straight. You do inhale and exhale, but not... try. Here also have a nice, like a V. Here will be inhalation and exhalation, ten times. And you know what is in the book? When you manage three rounds of ten, it means you have good muscles. But we will practice only one round. Inhale. And exhale. Two. Lift your legs a little. That is nice. And exhale. Also, for Manipūra, it is excellent. Three. Nice. Exhale. Four. Exhale. And once more. Five. Exhale. And Ānandāsana. Relax. Only because Viśva Gaurajī is here, I show that I am not torturing you. We will, on other occasions, practice three rounds. But relax now and feel. You do not need, if you observe your body, you do not need to read and everything to know what is good in this āsana. Just observe your body, and you will immediately feel what happens. You feel your legs, thigh muscles, but also you feel this pelvic diaphragm. Nice circulation in that area. What does that mean? It is excellent at the same time against painful periods, prostate issues, all of this. It strengthens the core muscles against depression, pain in the low back, improves body posture, gives immediate self-confidence, the Maṇipūra Cakra, everything. Just relax and try to feel. Once, deep inhale and exhale. And slowly stand up. Stand with your feet parallel, nice and relaxed. All that we talked about, how we should stand: Hastauta Nāsana. Inhale, turn up. Exhale, stretch up. Inhale, turn up, and exhale. And now continue in your own rhythm. But be aware of your movements. Do not move too quickly. Also, not too slow, but all the time observe the muscles. In this thoracic area, feel the stretching. Also, it is good for balancing the left and right sides of the body and this connection between the ribs and the spinal column. And once more, and after that, relax your hands. Relax. Now we will do Akaraṇa Dhanurāsana first on your right side. Open your foot and look at your thumb. Nothing else exists, only your thumb. The same as... You are practicing tratak. Yesterday we talked about this, and now we will do this with the other hand. Take this thing, and now inhale, but also be aware of the low back, not to go back. Exhale, two, feel the opening of the chest. Exhale and three. Exhale and relax. When you practice this āsana, it is also important that when we open the chest, we are working against kyphosis. We try to inhale not in front, but up. Nice inhalation. But at the same time, try not to go back. And also, when you practice, try not to look everywhere. Try to be focused, and also with the strength now on the left, and position yourself so you are stable. The center of gravity is in the middle, and now inhale. And you are opening your chest. Deep inhalation, hold for a few seconds, and relax. And two times in your own rhythm. Nice inhale, open chest, feel the muscles between the ribs and the shoulder blades. Excellent. And when you finish, put your hands down. Now we will do Catuṣpādāsana. When you go down, try to inhale and just look and feel your hip joints going down, and put your palms on the floor. Imagine how much distance there is between the hip joints and the shoulders. That distance is between the feet and the palms. Make sure that your spinal column is straight, if possible. And look in front of you. But if you know everything from the first level, Savarkī āsana, how your head should go. Not bent only in one vertebra, but... And after a few minutes, inhale, go up, and exhale, down. Now, together we will do inhale, up, and down. And also, why is it important to have, like you are watching in front of you? Because in that position, air is coming directly into the clavicular area. And that is excellent against asthma and bronchitis. Also, you feel the stretching of your legs. The heel should remain on the floor, and now slowly up. Inhale and exhale, and relax in Ānandāsana. Now we will try to feel what happens with our body when you take Ānandāsana. You need a few seconds for relaxation. After that, you will feel the benefit of the āsana. Try to be aware of your breathing. How is your breath now? Do you feel something, like you took mint? Be aware of your legs, circulation in your legs again. You will feel nicely these low muscles of the pelvis, this pelvic diaphragm. Also, it is excellent for your kidneys. And now, deep inhale and exhale. Now we will do Meruakaraṇa āsana. First, look to the right side. Just look first. Try to keep your body in one line. Also, try not to let your pelvis go back, but try to be in one line. In this position, you feel your spinal column, especially try to feel the thoracic area. It is excellent for your kidneys, also for your lymph. One is the stretching, and the other is the squeezing. After, stretch your hands and put them down. When you are in this position, imagine that you have a wall behind you. When we practice this āsana, we bend the leg from the front side, not from the back. Why? It is not because of choreography. Because in this position, we have more stretching here. When we are in this position, there is more opening and less stretching here in the knee. When we go up, we have two forces. One force pushes your upper hip forward. And the second makes your foot go further back. In this position, almost, you are like in a sandwich. And you will nicely feel this sacroiliac joint. Try this. And also, it is excellent for your kidneys, but only if you have a big kidney stone, we will not do this āsana. And this exhalation down. And we will not go left, right, left, right, because of time and everything. We will just do three times on one side and three times on the other side. Now, try to be in one line if possible, and put your palm on your knee. It will be good if your arm is at a 90-degree angle to the floor. It is almost like you are practicing. It is excellent for the spinal column. Just close your eyes and try to be more focused on your spinal column. But we have a problem: we are falling back. Make sure your foot, toes pointing toward your head, and put more weight on the front side of the foot, not on the heel, because if you are on the heel, you are always falling back. Open your eyes, be aware of your kidneys, and also you will feel this front side, there is a pubic bone. And a little up, and now stretch your arm, bend at the elbow, bend your leg, reach your thumb. If you are not able, you may catch your ankle joint; it is no problem. Inhale up. Remain in the position. If you have high blood pressure, breathe normally and exhale down. Two. Inhale. Pelvis forward, hip joints and legs back. Try to be in one line. Exhale, and three. Inhale, and exhale. And now, Ānandāsana for a few seconds. Always, this question: why are we in the position with Kumbhaka? First, Kumbhaka is excellent for strengthening our Vyāna Prāṇa, which means for strengthening the nerves. Also, it is excellent for the vagus nerve. And for Annamaya Kośa, the physical body, when you have kumbhaka, retaining the breath, in that moment you are more squeezing the organ, and blood is going out. When you are in kumbhaka but with empty lungs, you are more like sucking blood into some organs. In this case, we are with the kumbhaka, antar-kumbhaka, so that we have more influence on our kidneys. Now, on the left. Also, when you are in this position, you will nicely see the changing of the flow of your nostrils. Maybe you will see that in the first moment, now the upper nostril, which is the right, is a little closed because of the previous āsana. But remain a few moments in this position. You will see that it is now opening your upper nostril, which means the right nostril. And now, stretch. And bend your arm at the elbow. Just feel your body without hurry. Now bend and reach your toe. Inhale. The hip joint goes forward, the leg goes back. And you feel your groin, your hip joints, your kidney, your sacral joint, and you are enjoying this position. And exhale. Second. Inhale. Imagine there is a wall behind you. Exhale. If you have high blood pressure, breathe normally in the position. Once more, inhale, exhale, and Ānandāsana. Relaxing Ānandāsana, once deep inhale, and with exhalation, completely relax your body. Feel the heaviness of your body. Feel the contact of body and floor. Also, this āsana is excellent for stretching the pelvic diaphragm. Hasta Pradagustāsana is much stronger. But still, we hear in this āsana, feel again circulation in that area. What will bring stronger tonus to those muscles? We will do one more āsana. When we practice, we need, when we bend forward, we also need to go back. When we go left, we need to go right. We were practicing Catuṣpādāsana, now we need something on the other side. And in the second level of Yoga in Daily Life is Setuāsana. It is a great āsana, also for strengthening the core muscles, maṇipūra cakra, self-confidence, more strength, everything. And once more, look first. From two sides, I will show you. Imagine that you do not have knees. You have one line from the hip joint to the ankle joint. What do you mean, you are not going on this? But we will go up, inhale. And also, not that your shoulder goes above your fingers or this, because you will have the feeling that you will fall down on your head. But imagine that somebody is pushing your shoulders toward your feet. And the other is catching your pelvis and up, and a little more also toward the foot. If you do not have a problem with your neck, relax your head. That means inhale and breathe in the position, and exhale down. If you have a problem with your neck, do not relax your head. You saw once enough. Now we will do this. It is excellent also for energy, for feeling that you have power. And now inhale up, more, more... Exhale, remain in the position, breathe, and down, exhale. It is good during pregnancy. Why? Because it strengthens our pelvic diaphragm. And the organ will remain; the organ will not go down. Once more, inhale. It is excellent for strengthening this core muscle. A little more up, if possible. And exhale. I think that is enough. Ānandāsana. Relax. Just relax and observe your body. How is your breathing? Also, if you read Hidden Power in Human, inside you will see that for every cakra we have also āsanas. And when we practice, we practice with all five kośas. Read that book; it is for Svādhyāya. Inside are āsanas, meditation, everything. Just relax your whole body. Observe your body, and be aware of your breathing. It is very much stuff. Yes, all, everything, okay? You can turn left, right, or it is okay, very good. Think about your stomach. It will be very nice, very relaxed, and come, yes, yes, and we will bhajan. Now, how is it? Everything is very nice and good, very nice.