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Before starting, we greet Gaṇeśjī, and also Gaṇeśa. You are sitting comfortably. The trunk is erect. Hands are relaxed; feel the weight of the hands on your thighs. Relax your shoulders, relax your neck and jaw. Feel and relax your eyes, eyelids, forehead, temples. All the worries and troubles of life are left behind. These days are for practicing, for recharging. Breath. Each inhalation is recharging and receiving new energy. Just follow the movement of the breathing process; the abdomen is expanding and contracting. Movements in the physical body. We follow the breathing process. Exhalation is relaxation. Your face muscles are relaxed. But follow your breathing. Feel your body, and notice there is no motion. Feel that space which your body occupies. This is the space of your body. This body is yours. Don’t think about this, just feel. Maybe some thoughts are coming and going. Do not attach to them too much. Just relax and feel the space of your motionless body. And now, gently expand your consciousness and feel the space of this whole room. Don’t think about this; just feel the space of this room. Just feel and observe how the space of your body is within the space of this room. There is no need for extra thoughts, extra thinking. Just relax and feel your body, and feel the space. Just relax your body and feel your body. No need for heart concentration. Relax your eyes and face. Just enjoy here and now, this present moment. And through the breathing, through the breathing, you are connected to this universal energy, prāṇa. And this is also your personal support in life. Each inhalation is recharging and giving you joy. Each exhalation is just relaxation and calmness. And not only that, you are feeling the energy and prāṇa through the breathing. But there is some sense, some awareness behind all these things. Just try to feel this. It is given to you as your personal awareness. Try to expand and try to join to the universal awareness. Feel your chest and the area of the heart, the hṛdayākāśa. Feel your heart. Breathe into this area—inhalation and expansion of the heart, the space of the heart; exhalation, it is contraction. And these fine movements and the prāṇa, the breathing, they are supporting your heart, awakening fine feelings. Just be in this space of your body, this hṛdayākāśa, the space of your heart. And slowly, we will leave this awareness of the heart and the space of your heart. Feel your whole body. Listen to the noises and sounds around you. Eyes are closed, but feel the light coming through the eyelids. Two, three times deeper inhalation, long exhalation. And we will chant Oṁ three times. Deep inhalation. Now, just some stretching with the help of the hands. Inhalation, stretch your hands over the head. Exhalation, slowly put back your arms and repeat it five times together. Slowly feel the side muscles of the trunk, muscles of the spine, the muscles along the spine. And also stretch your legs and leg muscles. Of course, take care of your neighbor, and keep your hands down beside the body. Twisting exercise for the spine. So, hands at shoulder height; but if you don’t have enough space, then hands somehow close to the head, or however is comfortable for you. Legs are together. Ankle joints are together, and knees are together. Feel your breath. Inhalation, exhalation. Inhalation, exhalation. Knees are stretched, and the legs are on the ground. No movement, still. Stretch your knees, please. Stretch your legs. Yes, thank you. Inhalation, exhalation. Feel and relax your face. Your joints are together. Move the legs together to the right and the head towards the left. Don’t bend your knees, just stretch your legs. So, inhalation in the middle, and exhalation: legs towards the right, head towards the left. And towards the other side also: exhalation towards the left with the legs and towards the right with the head. Very slow movement, and the pelvis comes up from the ground, but the shoulders are down. And we stop in the middle. Now, bend your knees. Soles are on the ground. Ankle joints are together. The ankles are together. Knees are together. Inhale, exhale in this position. And after inhalation, in this middle position, exhalation: legs towards the right, head towards the left, and continue in your own rhythm. And slowly, in your own rhythm, towards both sides. Very slowly, feel the spine, feel the muscles, feel each vertebra—how they move from down towards upward, and from up, back to down. Inhale, legs and arms back. Exhale, left leg. Inhale, forehead to the knee. Exhale, head back. Inhale, limbs back to the ground. Inhale, right leg. Exhale, head to knee. Inhale, back with the head. Exhalation, limbs back to the ground. Left leg, inhalation. Exhalation, inhalation. Head back, exhalation, limbs back to the ground. And once more with both legs. First, right inhalation. A little bit, we hold this position with normal breathing. And then, inhalation, head back. Exhalation, starting position. And last one with the left leg: inhalation, exhalation, and hold this position with normal breath. The other leg is stretched as much as possible, and then the head and limbs go back. Inhalation, exhalation. Feel your breath. Feel your abdominal part of the trunk. Feel your navel. Inhalation, it is rising up. Exhalation, getting back. Exhalation is as spontaneous as possible. Just let it sink down, no forcing, no action; just by itself it is getting back. Exhalation, and the navel is sinking down, going back. And try to follow also your mental state. Each exhalation is giving you release of some tension, of some stress. And just follow the very slow movement of the navel. Just follow your heartbeats, very gentle movements. And then we leave this concentration. And now we can do some exercise for the muscles and for the cardio-respiratory system. Just stay in this position, ānandāsana. And also be in ānanda. But stretch your right leg towards the ceiling. We will do the cycling. Hands beside the body. And like a normal bicycle with two legs towards the front. Big circles. Normal bicycle: it means that the legs are not together, but they are going parallel, yet somehow with a half-movement difference. Normal bicycle means that the legs are not together, but somehow in a half-movement difference. Big circles. It means that when your heel is almost touching the ground, your leg is still straight. And backward for a couple of times. Big circles. Three times more. And then slowly we put back the legs. Deep inhalation, long exhalation. Enjoy your relaxation, Ānanda. Deep inhalation: abdomen, chest, and then exhalation from the chest, from the abdomen. Three times deep inhalation and long exhalation. Stretch both legs towards the ceiling. Support yourself with your hands, palms on the ground. And slowly, big circles with both legs together. Big circles. It means that your knees are stretched. It means that your knees are stretched. Till the heels almost touch the ground. If you bend your knees before the legs are almost down, it means that you are sparing your energies and you are not using your capacities completely. Don’t worry, there will be some relaxation after, so big circles, please. And three rounds more. And then slowly we put down the legs. Inhale deeply, exhale slowly and very long. Continue this deep breath. Feel your breath, abdomen, chest. Deep inhalation, recharge with deep inhalation, and long, long exhalation, and just relax with this. And deep inhalation, long exhalation, two, three times. And legs are together, towards the ceiling. Vertical legs, stretched knees. Support yourself with your palms, hands. And then backward cycling with both legs. Stretch your knees when they are horizontal. Big circles. And feel this life, a little bit of movement in the body. When you are finished, then put back your legs, and it is time for a little bit of recharging and deep breathing. Deep inhalation, long, long exhalation, palms upward, on the ground. Try to relax the whole body and feel this freshness. Try to relax your whole body and feel this freshness. Specially relax your area of the face, the face muscles. Relax the jaw and the neck. And feel your abdomen expanding and contracting. The navel is coming up and going back. Just enjoy. Just enjoy. No worries, no stress. Just follow your breathing process. No expectations. You don’t have to act according to someone else’s will or wish. And you don’t have to act according to some ideas of your own self. These hours and days of practice are just for yourself. You choose it and just enjoy. And we will continue with Skandāsana. So, bend your knees and catch your ankle joints. Inhalation and exhalation in this position. Inhalation, very slowly we come up with the pelvis. Feel your thigh muscles, feel your back also, and the area of the neck. Come up as high as it is possible, and then exhalation slowly. If you come back, no need for a pillow under your head, and then again, inhalation. Come up, feel your back, feel your pelvis, thigh muscles very high. Come up, and exhalation slowly. Inhalation, come up slowly, come up as high as it is possible for you. Hold this position with a little kumbhaka for a while, no breathing. And an exhalation. We come back to the starting position, but don’t stretch the knees. Next inhalation, come up. Slowly come up. Hold this position, no breathing. This is antarkumbhaka; you can hold it for 10-15 seconds, of course, take care of your capacity, and then slowly come back. Exhalation, and the final round in this Skandāsana. Inhalation, come up, up, slowly. Normal breathing in this position; feel your thigh muscles, and you can elevate your pelvis and body a little bit higher if you can. Normal breathing. Relax your face, relax your jaw, relax your face, relax your face… Jaw and eyes, a little bit higher, and then starting position. Slowly get back, stretch your knees. Inhale deeply. Exhale slowly. Just relax your whole body. Once, deep inhalation, long exhalation. Stretch your arms above your head. You will stand up. Hastauttānāsana. And you will be stretching in this standing position. Legs are apart. Feel your hands relaxed beside the body. Feel your shoulders. A little bit, you can move them backward and to the front. Just a little bit, feel and bring your consciousness into this area. Inhalation and exhalation. Inhalation. Exhalation… Next round, inhalation, but stop in this position, and feel the position of your shoulders and the chest. If it is really open, then it means that your chest is open, really. So, almost, the shoulder blades are almost together at the back. And the neck is not in the front, neither too much back. And getting back, inhalation. Exhalation. We will practice a little bit of Agni Sāṅkhya. Not so many rounds, but before prāṇāyāma and before breakfast, it is very good. So, legs apart. Deep inhalation. May. Inhalation. Exhalation. Starting position for this exercise: hold your upper body with your hands and lift up your stomach, then release it a couple of times. No breathing in this position, of course. But then, slowly inhaling, we come up. Inhalation and exhalation in this position a couple of times. Deep inhalation, long exhalation. And then, deep inhalation, long exhalation, next round. Elbows are stretched. And then move your stomach up and down. When you feel the need for breath, then come up slowly, inhaling. Inhalation and exhalation. The last round, inhalation. Try to pull up your abdominal part really deeply and really up, so that you feel that there is something happening. And some inhalation, exhalation, finally. Inhalation, exhalation. Comfortable sitting posture for prāṇāyāma. Just sit down and relax your body. For this, you don’t need any discussion with a neighbor. Just sit down and feel the motionless body. Don’t look here and there; close your eyes. Your back is straight. Feel your lower back, this lumbar part. It should not be stressed, and it is straight but not bent too much to the front. It is very helpful for opening the abdominal area and for deep abdominal breathing. Also, check the position of your arms and shoulders. If they are too much in the front, it means that they close the chest. If they are too much backward, then it is like the military. So, just relax them, and your chest should be open. In the chest, free the abdomen. Relax your face muscles. Low tension in the eyes. Follow your breath. It means that we follow the movements of the muscles for the breathing: expansion of the stomach and chest by inhalation, and contraction of the chest and abdominal part. And the contraction should be done in the same places at the time of breathing. Don’t make any movement about it. This breathing process should be very pleasant. Just relax and observe, follow your breathing. The breath is completely silent. Aum, a job kart Prāṇāyāma Mudrā-bā, Aum, a job kart Prāṇāyāma Mudrā-bā, Aum, a job kart Prāṇāyāma Mudrā-bā, Aum, a job kart Prāṇāyāma Mudrā-bā, Aum, a job kart Prāṇāyāma Mudrā-bā, Aum, a job kart Prāṇāyāma Mudrā-bā, Aum, a job kart Prāṇāyāma Mudrā-bā, Aum, a job kart Prāṇāyāma Mudrā-bā, Aum, a job kart Prāṇāyāma Mudrā-bā, Aum, a job kart Prāṇāyāma Mudrā-bā. Emeld a job kart Prāṇāyāma Mudrā-bā, Emeld a job kart Prāṇāyāma Mudrā-bā, Emeld a job kart Prāṇāyāma Mudrā-bā, Emeld a job kart Prāṇāyāma Mudrā-bā, Emeld a job kart Prāṇāyāma Mudrā-bā, Emeld a job kart Prāṇāyāma Mudrā-bā. In and out through the left nostril. Expansion and contraction of your trunk. Change your nostrils. Close your left nostril. Open the right one. Normal breathing. Just relax. And why do we do prāṇāyāma? It is for the purification of the nāḍīs. That we may have more clear passages of the nerve system, of the consciousness. That we can feel life more as wellness. Just relax and experience your breath. After the next exhalation, put your hand back. After the next exhalation, put your hand back. Just relax. Just relax. There is a decent calmness in your system, in your body. Almost three times. Śānti Śāhis