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Begin with Gaṇeśa. Sit comfortably. Keep your trunk erect. Relax your hands. Feel the weight of your hands resting on your thighs. Relax your shoulders, your neck, and your jaw. Relax your eyes, eyelids, and temples. Let the worries and troubles of life remain behind you. These days are for practicing, for recharging, for feeling your breath. Each inhalation is recharging and receiving new energies. Simply follow the movement of the breathing process; the abdomen expands and contracts. There is no movement in the physical body. We only follow the breathing process. The exhalation is relaxation. Your face muscles are relaxed. But follow your breathing. Feel the motion. Feel the space that your body occupies. It is the space of your body. Don't think about it, just feel. Perhaps there are some sounds or thoughts passing by. Do not attach to them too much. Just relax and feel the space of your motionless body. Now, expand your consciousness a little. Feel the space of this hall. Don't think about it, just feel the space of this hall. The space of your body, the space of this whole. There is no need for extra thoughts, extra thinking. Just relax and feel your body and feel the space. Relax your eyes and face. Simply enjoy here and now. Through the breath, you are connected to this universal energy, prāṇa. This is also your personal support in life. Each inhalation is recharging and giving you joy. Each exhalation is relaxation and calmness. It is only the energy and prāṇa moving through the breath. 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 it and try to join the universal awareness. Feel your heart. Focus your awareness in this area. Inhalation is the expansion of the heart, the space of the heart. Exhalation is its contraction. In this area. Rest, supporting your awakening fine-feeling. Beáramló pára, práṇa, ami táplálja a szívedet. Hṛdayākāśa, the space of your heart. Csak légy a tested terében, és a szíved terében, a hṛdayākāśban. Feel the sovereignty of the heart, the space of your heart. Feel your whole body. Listen to the noises and sounds around you. Your eyes are closed, but feel the light coming through your eyelids. Take three deep inhalations and long exhalations. We will chant OM three times. Deep inhalation. Mély belégzés. Warm your face muscles. Move forward. Hajolj előre. Stretch your body a little in Ānandāsana. There is no need to cover your body, just some stretching with the help of the hands. Inhale, stretch your hands over your head. Exhale, slowly bring your arms and hands back. Repeat this five times together. Slowly feel the side muscles of your trunk. Feel the muscles of your spine, and also stretch your legs, your leg muscles. Of course, take care of your neighbor. Bring your hands down beside your body. Now, a twisting exercise for the spine. Place your hands at shoulder height, but if you don't have enough space, then place your hands somehow close to your head, or in whatever way is comfortable for you. Keep your legs together. Your ankle joints are together and your knees are together. The ankles are together. Feel your breath. Inhalation, exhalation. Belégzés, kilégzés. Keep your knees stretched. A térdek nyújtva, and the legs are on the ground. No movement, be still. Stretch your knees, please. Stretch your legs. Yes, thank you. Inhalation, exhalation. Feel and relax your face. All joints are together. Now, move your legs together to the right, and your head towards the left. Don't bend your knees, just stretch your legs. So, inhale in the middle, and on the exhalation, move your legs towards the right and your head towards the left. On the next exhalation, move your legs towards the left and your head towards the right. And exhale towards the other side also. Exhalation towards the left with the legs and towards the right with the head. Move very slowly, and allow your pelvis to lift slightly from the ground, but keep your shoulders down. Then we stop in the middle. Now, bend your knees. Place the soles of your feet on the ground. Keep your ankle joints together. Keep your knees together. Inhale, exhale in this position. After an inhalation in this middle position, exhale: legs towards the right, head towards the left, and continue in your own rhythm. Slowly continue in your own rhythm towards both sides. Very slowly. Feel your spine, feel the muscles. Feel each vertebra, how they move from down upwards, and from up back down. Then we stop in the middle position. Stretch your knees. Place your hands beside your body. Next exercise: Pavanamukta āsana. Feel your legs, ankle joints, knees, hip joints. Lift your right leg, and interlock your fingers at the knee. On an exhalation, bring your head towards the knee. Inhale, bring your head back. Exhale, bring your leg and arms back to the ground. Inhale, lift the left leg. Exhale, bring your forehead to the knee. Inhale, bring your head back. Exhale, bring your limbs back to the ground. Right leg, inhale. Head to knee. Head back, inhale. Exhale, limbs back on the ground. Left leg, inhale, exhale, inhale, head back, exhale, limbs back to the ground. Once more with both legs, first the right: inhale, hold this position for a moment with normal breathing. Then, inhale, head back. Exhale, return to the starting position. And the last one with the left leg: inhale. Exhale, and hold this position with normal breath. The other leg is stretched as much as possible. Then bring your head back, and your limbs back. Inhale, exhale. Feel your breath, feel the abdominal part of your trunk. Your navel: on inhalation it rises up, on exhalation it goes back. Let the exhalation be as spontaneous as possible. Just let it sink down, no forcing, no action; by itself it gets back. On exhalation, the navel sinks down, goes back. Try to follow your mental state as well. Each exhalation gives you a release of some tension, of some stress. Just follow the very slow movement of the navel. Keep this concentration. 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 cycling. A normal bicycle means that the legs are not together, but they move parallel, yet with a half-movement difference. A normal bicycle means we do not move the legs together, but somehow in parallel, one after the other. Make big circles. This means that when your heel is almost touching the ground, your leg is still straight. Now pedal backward for a couple of times, big circles. Three more times, and then slowly bring your legs back down. Take a deep inhalation and a long exhalation. Enjoy your relaxation, ānanda. Deep inhalation: abdomen, chest, and then exhalation from the chest, from the abdomen. Relax your face muscles, but feel this activation of the whole body. Three deep inhalations and long exhalations. Bring your legs together, and stretch them towards the ceiling. Both legs pointing to the top of the ceiling, support yourself with your hands, palms on the ground, and slowly make big circles with both legs together. Big circles. This means your knees are stretched until your heels are almost touching the ground. If you bend your knees before your legs are almost down, it means you are sparing your energies and not using your capacities completely. Don't worry, there will be some relaxation after such big circles, please. Three more rounds. Then slowly lower your legs. Inhale deeply, exhale slowly and very long. Continue this deep breath. Feel your breath, abdomen, chest. Deep inhalation. Recharge with a deep inhalation. And a long, long exhalation. And just relax with this. Deep inhalation, long exhalation, two, three times. Bring your legs together, towards the ceiling. Vertical legs, knees stretched. Support yourself with your palms, hands. Then, backward cycling with both legs. Stretch your knees when they are horizontal. Big circles. Feel this life, a little bit of movement in the body. Big circles. Three more rounds are finished, then bring your legs back down. It is time for a little recharging and deep breaths: deep inhalation, long, long exhalation. Stretch your arms upward, on the ground, relax your whole body, and feel this freshness. Especially relax the area of your face, your face muscles, relax your jaw and your neck. Feel your abdomen expanding and contracting. The navel is coming up and going back. Inhalation. Exhalation. Inhalation. Exhalation. Just enjoy it. 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. We will continue with Skandhāsana, so bend your knees, catch your ankle joints, inhale. And exhale in this position. Inhale and very slowly lift your pelvis. Feel your thigh muscles, feel your back also, and the area of your neck. Come up as high as possible, and then, exhaling slowly, come back down. No need for a pillow under your head. Again, inhale, come up. Feel your back, feel your pelvis, thigh muscles. Come up very high, and exhale slowly. Inhale, come up. Slowly come up, but as high as possible for you. Hold this position with a little kumbhaka for a while. No breathing, and then exhale. Come back to the starting position. But don't stretch your knees yet. Next inhalation, come up, slowly come up. Hold this position, no breathing. This is antar kumbhaka. You can hold it for 10–15 seconds. Of course, take care of your capacity, and then slowly come back on an exhalation. The final round in this Skandhāsana. Inhale, come up slowly with normal breathing in this position. Feel your thigh muscles, and you can elevate your pelvis and body a little bit higher if you can. Breathe normally. Relax your face, relax your jaw and eyes. A little bit higher, and then return to the starting position, slowly get back. Stretch your knees, inhale deeply, exhale slowly, just relax your whole body. Once more, deep inhalation, long exhalation. Stretch your arms above your head, and slowly we will stand up for Hastha Uttānāsana, and we will be stretching in this standing position. Stand with your legs apart. Feel your hands relaxed beside your body. Feel your shoulders. You can move them a little backward and to the front, just a little. Feel and bring your consciousness into this area. Inhale. Slowly bring your hands up. Exhale, crossing your arms. Inhale, bringing them to shoulder height. And exhale, return to the starting position. Inhale and exhale. Feel this good stretching. Inhale and exhale. Exhale. Inhale. Exhale. Next round: inhale, but stop in this position and feel the position of your shoulders and chest. If it is really open, then it means your chest is open, truly. So, almost, the shoulder blades are almost together at the back. And your neck is not forward. Neither too far back, and then exhale. Inhale, open chest, stretch the arms, exhale. Once more, inhale, open chest, exhale. Getting back. Inhale. Exhale. We will practice a little bit of Agni Sārakhyā. Not so many rounds, but before prāṇāyāma and before breakfast. So, legs apart. Deep inhalation. Inhale, exhale, assume the starting position for this exercise: hold your upper body with your hands, and lift up your stomach and then release it a couple of times. No breathing in this position, of course. But then, slowly, with an inhalation, we come up. Inhale and exhale in this position a couple of times. Deep inhalation, long exhalation. Then, deep inhalation, long exhalation, next round. Elbows are stretched. Then move your stomach up and down. When you feel the need for breath, then come up, slowly inhaling. Inhale and exhale. Next round. Exhale. Stretch the elbows. Inhale, coming up. And the last round. Inhale. Exhale. Try to pull up your abdominal part really deeply and really high. So that you feel that yes, there is something happening. And some inhalation, exhalation, finally. Assume a 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. Keep your back straight. Feel your lower back, this lumbar part. It should not be stressed. It is straight, but not bent too much in the front. This is very helpful for opening the abdominal part and for deep abdominal breathing. Also, check the position of your arms and shoulders. If they are too far forward, it means they close the chest. If they are too far backward, then it is like an army posture. So just relax them, and your chest should be open. Chest free, abdomen relaxed, your face muscles with low tension in the eyes. Follow your breath. This means we follow the movements of the muscles for the breathing: expansion of the stomach and chest on inhalation, and contraction of the chest and the abdominal part on exhalation. That's all. This breathing process should be very pleasant. Just relax and observe, follow your breathing. This is completely silent. Bring your right hand into prāṇāyāma mudrā. Place your middle and index fingers on your forehead. Close your right nostril with your thumb. Inhale and exhale through your left nostril. No hard concentration. Just follow your breath, in and out through the left nostril. Feel the subtle contraction of your trunk. Just be aware of the breath. Now close your left nostril. Breathe normally. Just relax. This is for the purification of the nāḍīs. So that we have clearer passages of the nerve system of consciousness. So that we can feel life with more awareness. Just relax and experience your breath. On the next exhalation, put your hand back. Just relax, feel calmness in your system, in your body. OM ŚRĪ TAI OM ŚRĪ TAI OM ŚRĪ TAI... OM ŚRĪ TAI OM ŚRĪ TAI... OM ŚRĪ TAI OM ŚRĪ TAI... OM ŚRĪ TAI OM ŚRĪ TAI... OM ŚRĪ TAI OM ŚRĪ TAI... OM ŚRĪ TAI OM ŚRĪ TAI... OM ŚRĪ TAI OM ŚRĪ TAI OM... ŚRĪ TAI