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Part 1: Guided Relaxation and Gentle Movement Practice Sit comfortably. Sit with a straight back. Close your eyes if you wish. Completely relax inwardly. Reduce your mental tension, draw your attention into the body, relax the abdomen. Take several conscious breaths with diaphragmatic breathing deep into the belly, so that you feel the belly and waist expanding. Relax the pelvis and hips. Relax your elbows. Rest your arms comfortably. Do not create tension in the elbows. And completely relax the face and neck. A deep inhale and a long exhale. And once or twice more, a deep slow inhale and a long relaxed exhale. Inhale and chant the mantra OM three times. Relax the area around the joint on the right side of your body, all the way to the hip joint on the right side of your body. Turn your attention to the left palm and gradually release all the fingers, the entire palm, the wrist, and further along the whole arm up to the shoulder. The shoulders, all the tendons and muscles around the shoulder, from the shoulder down to the hip, the entire left side of the body, the hip, and further down the entire left lower limb, ankle, and foot. The entire left side of the body is relaxed. You can feel both legs from the soles of the feet all the way up to the pelvis. Relax your entire spine. Back, lower back, chest, chestbone, shoulder blades, all the muscles between the shoulders, neck, nape, and head—feel through the skin on the head beneath the hair. Relax the forehead, eyebrows, the space between the eyebrows, the corners of the eyes, temples, nose, cheeks, lips, chin, and tongue. Perceive your tongue from the tip to the root. Relax the larynx, collarbones, chest, diaphragm, and abdomen. The whole body is relaxed. With the inhalation and exhalation, try to perceive the body as a whole, as one shared space. Including the head, the space within the head. Including the surface of the body, the skin. Try to feel how you inhale and exhale, as if the breath flows through your entire body, into every part of the body, to every cell, and the exhale leaves from there. Try to breathe in and out as if the breath flows through your entire body, into every part of the body, to every cell, and the exhale flows out from there. Each breath nourishes the body with energy. Each exhale relaxes and purifies the body. Receive this process with every cell of your body. At the same time, with each exhale, you can become more and more relaxed. Place your palms on the mat and with the next inhale slowly raise your arms overhead, resting them briefly above your head. Then, very slowly, gently, and smoothly with the exhale, return your arms back to your body and place your palms on the mat. And continue in the same way about ten times, inhaling and exhaling. Very slowly, smoothly, try to imitate the subtlety of the breath with the movement of your arms. Desire to imitate with the exhalation of the very first... Feel your body and experience it. Once or twice more, and then we will complete the movement and remain still for a moment. Once or twice more, and then slowly finish the movement and remain still. So, all of you complete this exercise, and now just stay in the body for a moment again, as if you were observing it with your inner sight, try to feel the mood right now. Your breath is completely calm and silent. Let us all raise our hands above our heads and begin stretching. So alternately tense and relax the right and left sides of the body. And you can do your stretching, stretch the right side and relax it many times. At least three times on each side, stretch the right side of the body and then slowly release the tension, then stretch the left side of the body, again slowly releasing the tension. With each repetition, increase the intensity and endurance. Then diagonally several times as well, at least twice on each side, left heel, right palm, and vice versa. And then you can engage all the muscles, also diagonally, right first first, better better first. Truly create tension, tighten all the muscles, press the spine against the mat so that you feel that intensity, that shift between tension and relaxation. And here it is called the spine on the floor. And stretch your entire body completely. Bring your palms together, feet together, and stretch upward along the midline. Tense all the muscles, examine the body, feel what still remains relaxed, tense it, and then release it all again. Once you finish, keep your arms raised. Raise your hands above your head, placing the backs of your palms on the mat. Bring your feet together, place your palms on each other, and begin to lift the right side of the pelvis. Exhale and then, on the inhale, roll over onto your left side; exhale as you inhale onto your back; exhale onto the other side—and continue rolling your body like this several times, massaging your body. Use your legs to assist if you can. And complete it. And remain in ānandāsana for a moment, relax. Feel the body. Become aware of your breath. Relax and extend your arms to the sides; the palms should not be higher than the shoulders. If you truly cannot extend your arms, you may bend your elbows, bend your elbows. Come, place your feet on the mat. Bring your knees and ankles close together so they touch, and do not separate them anymore. The knees are touching. A deep breath. And as you exhale, knees to the left, head to the right. With the inhale back, and with the exhale to the other side. Very slowly, carefully, centimeter by centimeter, observe every centimeter of that movement. Three times to each side. When you complete it three times, three times on each side, you can straighten your legs again. You can keep your arms extended to the sides. For a moment, relax your abdomen and lower back. Relax your abdomen, your lower back. Step forward with your right foot. And now bend the right leg. Place it over the left, which remains straight. Place them across the left leg, which is straight. And with the inhale and exhale, turn your knee to the left and your head to the right. And with the breath back. Three times. And then on the third repetition, you can stay in that position, hold yourself, and perhaps support that knee with your left palm while breathing into the abdomen towards the lumbar spine. With the final action, you can be in the position with normal inhalations and exhalations. If you wish, you can create niḥ to establish closeness to the divine. Let go at the waist, relax. Relax your waist. Come into the local position. Straighten your right leg. Align the tension in your body, relax. Release the tension in your body, relax. And now bend your left leg, place it over the right, and do the same on the other side. Three times, and on the third time, you can hold it. If you can hold it, you can again support your knee with your right palm to help release the muscles in your waist. Five inhales and exhales, and then return to the starting position.... Several times, draw the knee toward the torso, so with an inhale, bend the right leg, hold the knee, with an exhale pull the knee to the chest, with an inhale straighten the leg at the knee, foot toward the ceiling, stretch the toes, and with an exhale slowly lower and relax it. And now the left, the same with the left, alternating, three times each leg, slowly, again gently, at first softly, and with each repetition you can add a little more, extend the endurance, increase the intensity. And the same with the left leg, and with each method, you can perform a variation that is a bit more intense. Remember, when you extend that leg, that you pull the instep toward the shin, that you press the sole as if toward the ceiling, as if you wanted to step on it. Point your toe like a ballerina, placing that cursed foot back. And as the foot touches the mat, release it. To stretch and relax all three joints, the legs. To also exercise the muscles of the soles of the feet. Finish, then remain calm again, lie down for a moment, relax, and exercise the whole body. When you complete, do not hesitate for us to feel the effect in your body. Place the children under the head, or more on the head, bring your feet together, deep inhale, and we lift the elbows forward and begin to raise the head with the strength of the arms on the exhale, vertebra by vertebra, the upper part of the body. And with the breath, slowly we lower the body back, vertebra by vertebra, until the head touches the mat, release the elbows. Three or four times, and observe the shift between tension and relaxation as you lie down. Before lying down, completely relax. Three or four times, and observe the shift between tension and relaxation as you lie down. We are stretching the neck muscles, the muscles between the shoulder blades. Feel that area, stretch it, assist the body in that stretch. Finish it, relax. Relax your knees both towards the body, embrace them with your arms, and gently try to sway forward and backward. When you roll into a seated position, release your legs, warm your palms, warm your face, and so on, you already know this. Then turn towards me and we will do the half pose, we will do the butterfly directly, so bring the soles of your feet together and flutter, keep your back straight. And that with the body, after the inhalation and exhalation, you can tilt the head with the crown towards the mat and hang down as far as you can, releasing the back. Stay like this for a moment, and then slowly return with an inhalation. And now, please come, we will move into Vajrāsana. Come to Vajrāsana. And we gently stretch, harmonizing the entire torso. And now we will stretch and harmonize the trunk. And since we are in the fifth session, we will do Vyaghrāsana. Vyaghrāsana. You all know, and those who do not or do not remember can take a look. Hopefully all of you know the āsana, and if you don’t, you can take a look. So sit down, relax, prepare yourselves. Get ready. Relax the abdomen. Relax the stomach muscles. Inhale and exhale. Inhale, exhale. And with the inhale, stand up straight. With the exhale, place your palms together and arch your back, bringing your chin to your chest. With the right foot. Bend the leg. Sleep straight, not into varzdy. Five times with the right foot. You don’t have to bend that leg too much, rather stretch it backward to strengthen the already used muscles on the back of the thighs. After five repetitions, stand up and sit down for lecma. And relax. Inhale again, and exhale. Inhale. And the exhale. And also with the left foot. You can also look at the ceiling during the backbend and at the belly during the rounding, thereby strengthening the extraocular muscles; in this way, the eyes are also being exercised. Certainly. I see that many of you are wearing glasses. I believe that unless it is absolutely necessary right now, you do not need them, and it is better to take them off. So if you don’t need your eye gloves, you can put them away. Similarly, when you have a mālā, for example, worn on top, it might slip off during that rounding, right? Part 2: A Gentle Yoga Practice: Āsana, Relaxation, and Prāṇāyāma Be mindful of any loose clothing or accessories that could be a distraction. You can remove them, tuck them in, or put them in your pocket so you have nothing on your body that requires attention during the movements, such as scarves or jewelry. Set aside all unnecessary items so your hands and body are free. The inhalations are coordinated, with the hollows of the knees on the mat. Inhale. With a straight back, we move forward, trying to keep the gaze forward. We press the belly as if toward the mat, toward the legs. With the inhale, we straighten the arms, stretching along them, and with the inhale, we place them back down. The goal here is to stretch specific parts of the back and thighs. Doing it this way has a different effect than doing it that way. So, try to keep your back straight, push your chest forward, and bring your chin and nose forward toward those fingers. Pūmalu, carefully observe what the body is doing. Be aware of how you move. Now, the second repetition. Inhale. And slowly exhale forward. Keep your back straight; do not lift your head. Look at your toes. With the inhale, bring your arms forward again, then the torso, stretch up, and lower down. The third repetition will be held with a pause; it is voluntary. If it does not suit you or feels uncomfortable, you may return with the next inhalation. For those who want to try it, we will stay like this for about a minute. So inhale, and as you exhale, move forward. Now try to relax in that position. Don’t pull or push; place your palms beside your feet on the mat. Let the body hang and release all the muscles. You will see that the body will gradually let you go further on its own, as long as you do not press it too hard. And now, settle into the posture. Let yourselves be with the center of your first breaths. Just remember, let yourselves remember, keep remembering, keep remembering. When we push the body too much, it becomes afraid; it does not trust us, it is fearful and contracted. If you force your body too much to do some āsana, the body is scared and it stays in contraction, so therefore you cannot relax completely. So we practice yoga in such a way that we are considerate and gentle with the body. We try to practice in such a way that we are very gentle with the body. From this trust, and with its cooperation, then slowly straighten your arms again, raise them up to your ears, and with an inhale, rise up, and with an exhale, bring your arms down or place them gently. Then with a rise, rise up again, and with an exhale, bring your arms down or place them gently. Pada, prasāna, paśti, mautāna, sāna. About 40-45 degrees. Again, keep your back straight. You can place your feet on your palms. We will try to lean forward with the chest, and the head will follow again. The head is an extension of the spine. So once again, three breaths. And with the exhale, we release. Wherever you reach, that is where you reach. Do not rush too much. And with the inhale, back. Inhale, come back, and exhale. Second round, exhale. Exhale as much as possible with a straight back. Inhale, try to keep your back as straight as possible. It is better to make a smaller forward bend on the exhale, but so that the back remains straight, rather than making a bigger forward bend and rounding the back. Again, you notice the difference. Here, the back muscles are engaged, the thigh muscles are engaged, and the effect is there. As soon as I do this, although I lower my head, the effect is no longer there. So we practice it for the effect, not for the external appearance of how low we can get the head. That is clear. So, the third round. And those who wish may once again hold a little longer for several inhales and exhales. Remain in the position for a few inhalations and exhalations. Inhalation, retention, and exhalation. Another option: let us place our hands behind our backs, grasping the left wrist with the right hand. This is Banda Paścimatānāsana. Inhale, turn the chest toward the leg, and with the exhale, lower down. Inhale and exhale, release in the central position. Inhale and toward the left leg, inhale, exhale. And like this, two more times on each side. Again, try not to slouch, but rather do less, with a straight back. Once you have completed this, you can relax, perhaps lying on your stomach. Such relaxation, just a few minutes, a minute or two. A short relaxation for one or two minutes. If you are in tiger’s relaxation, you can do it on the other side. During relaxation, also release the mind; do not let it work, remain in the body. In relaxation, let your mind relax as well; do not let the mind work. Observe your body, consciously relax it, watch your breath. Observe the body and relax it. Consciously observe the breathing process. Do not abandon your body. And do not go into other times, into the past or the future. Remain in the present. Try to be here in the present. Don’t go into the past nor into the future. Experience and feel every inhalation, every exhalation. Consciously relax the body with each exhale. Observe where you feel tension or pain and send release there in the rhythm of your breath. Consciously relax the whole body, especially those parts where you feel some tension. Direct the stream of your exhalation there. So slowly turn over onto your stomach; we will be doing Bhujaṅgāsana. Slowly turn your body onto your abdomen; we will do Bhujaṅgāsana. The legs are together. The feet are on the ground. The feet are stretched. The feet should be touching. The palms are under the shoulders, and keep the elbows close to the body. The chin rests on the mat. Exhale, engage the pelvic floor muscles, press the pelvis into the mat. And with the inhale, slowly begin to lift the head, arching the thoracic spine. The perspective is even worse. And with the breath, we slowly lower down again, the spine straightening, and chin on the mat, relaxing. And then for the second round, tighten the pelvis, tighten the buttocks, and inhale. Vertebra by vertebra, the spine straightens until it is completely aligned. Once again, the starting position. The palms are under the shoulders, and the elbows therefore point upwards. The arms are by the body. The forearms are not on the mat. Look. Not like this, but like this. Is that clear? This is incorrect; this is correct, as the starting position. Excellent. So the third repetition, and this time with a hold. So whoever wants and can afford it, hold and breathe freely in that position. Get ready. With the inhalation, firm the pelvis, and with the inhalation, lift the head, arch the thoracic spine, and remain in the position. The back muscles also have a positive effect on the psyche. They calm, dispel anger, and provide courage. Keep your arms close to the body—not like this, but like this. If you don’t feel comfortable in that position, you can come back. You can once again take a relaxing position, your favorite one, either lying on your stomach or on your back, or the tiger relaxation; you can release your back in Śaśāṅkāsana. You can come into your opportunity, meaning into matters, into a period, or into opportunities like Taṭkāsana, or Śaśāṅkāsana. Breathe deeply backward toward the lower back, toward the sacrum, releasing and breathing into the muscles in the lumbar area. Direct your breathing process towards your lower back and try to relax that area. You lie on your stomach, where you can beautifully feel the diaphragmatic breath. Try deliberately breathing for a moment using only the diaphragmatic breath into the lowest part of the torso. And you will feel the band subtly expanding and perhaps even the lumbar spine lifting. It is good for the digestive organs and for strengthening the diaphragm, and it is also good for strengthening the diaphragm, and it is also good for strengthening the diaphragm. You will feel relaxed and rested with a calm breath. Lustfully return to a seated position. You may stretch beforehand. So in about a minute or two, we will move on to prāṇāyāma. So now you have time to prepare what you need, whether you are used to some blankets or shawls. After a moment we will do prāṇāyāma, so prepare yourselves according to your needs. It is written in the book that if you faithfully practice the step before prāṇāyāma, it means anuloma viloma. We will hold. With kumbhakas. Are you ready for bhastrikā prāṇāyāma? You are ready for bhastrikā prāṇāyāma. So this technique is voluntary; if you do not feel ready, you do not have to practice it. So if you don’t feel ready for this prāṇāyāma, you don’t have to practice. But I think it won’t be a problem this time, even if there are beginners among us today. So breathing is like the bellows of a blacksmith; that is the Czech translation. It is not a forceful exhalation, like kapālabhāti. It is an intense inhalation and exhalation. We will practice three rounds: twenty inhalations and exhalations through the left nostril, then twenty inhalations and exhalations through the right nostril, and then twenty inhalations and exhalations through both nostrils. Inhalations, exhalations through both nostrils. Try to move your shoulders or chest as little as possible; it is actually diaphragmatic breathing. Desire, desire... It doesn’t have to be too deep; it’s about those pulses—exhale, inhale, exhale, inhale—truly like when we blow into a fire with a bellows. And always the last inhale and exhale is slow and deep. And the last inhale and exhale are fast: 19 times fast and 20 times fast and 19 times fast and 20 times fast and 19 times fast and 20 times fast and 19 times fast and 20 times fast and 19 times fast and 19 times fast and 20 times fast and 19 times fast and 19 times... Quickly, and thank you for introducing yourselves and being able to focus on your work. Whoever practiced today’s breathwork can observe the effects in their body. If you finish this prāṇāyāma exercise, you can observe the feelings in your body. It is within me; relax the abdomen and the diaphragm. Consciously relax your abdomen and your diaphragm. Relax your elbows. Relax your elbows. Release the tension in your neck. Face—try to imagine how your face looks when you are in deep sleep. It is half past seven. Today’s lesson is coming to an end. So take a deep breath in and exhale. Deeply inhale, exhale. Once more, and twice. Relax your entire body as you do so. Take a deep breath and chant the mantra Oṁ three times. Allow the positive vibrations of these mantras to resonate for a moment within your inner space. Feel the positive vibrations of these mantras in your inner space. They have been well assimilated. To digest them well. And now we can warm our palms. And rub your palms. And so on. And so on. You can bend forward, relax your back, and increase blood flow to your head. You can bend forward, relax your back, and increase the circulation to your head. Thank you for listening to these sessions, and we offer our greetings.