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Prabhu Dīp Karatā Mahāprabhujī Dīp Karatā Mahāprabhujī... Dīp Karatā, greet your master. We will now do āsanas, exercises. We will practice the first level of the system Yoga in Daily Life, along with a couple of exercises from the second level. You don’t need to lie down yet; I think we have rested enough. We will start with warm‑up exercises first, since it is quite cool, and then we will rest. We begin with Mṛjāvanam incorporating grounding. Please sit in Daṇḍāsana: legs straight, back straight. Interlace your fingers. Be mindful during the massage and as we move into the stretch—your legs must stay straight and you go only as deep as your muscles and the backs of your legs allow, keeping the back straight as far as your muscles can support. First we go to the right side. Ten rounds in your own rhythm. Take a deep breath as you circle back, and exhale forward. Large circles to the right, and then to the left. Be in harmony with your neighbors. Become happier with every circle. If you need a brief rest, simply relax your hands on your thigh muscles or behind your back and feel your belly. Notice the warmth spreading from your belly to your whole body. One deep inhale and a long exhale. Relax your whole body. One more deep inhale and one slow exhale, releasing the whole body. Now a few exercises for stretching your arms and shoulders. Place your hands in front at shoulder height. Spread your fingers, then tuck your thumb into your palm and make a fist. Repeat five times. Then we slowly start outward movements—three big circles, but only with your hands, keeping them in fists. Your arms stay still at shoulder height. Up and down. Three times. Legs are straight, back is upright, and your belly and stomach are relaxed. Palms face up. Slowly in, in, and out, and slowly move your hands inside and outside; elbows stay straight. Purī Jī Purī Jī... Bring your hands back to your shoulders. Spread your elbows. Inhale, exhale. Back is straight. Repeat five times: deep inhale, exhale; relax the belly. Then leave your hands on your shoulders and circle the shoulders. Go forward, exhaling down; inhaling up. Bring your shoulders together in front, elbows close. At the back, stretch as much as you can. Five rounds. Then change direction, five more rounds. Close your eyes for a moment. Relax your hands on your thighs and feel the warmth in your palms, elbows, and shoulders. Feel your whole arms and the effect of the exercise on your body. Now we will do exercises for the feet. Lie down, but do not lean back as if you are on the beach—even though we are on the beach. Back straight, hands on the floor behind you, but not leaning. Squeeze your toes together and spread them out as much as possible, five times. Be conscious of your movement; stay as aware as you can. Then draw your feet close to your body and just feel them. Circle your feet, five rounds one way and five the other. Back straight, legs straight, shoulders relaxed. Three times we will go down and touch our toes. Inhale, exhale. Inhale come up, exhale down—straight back. Inhale, exhale again, then relax. Inhale, come up, and place your hands down. Bend forward and slowly bring one leg back, bending the left leg into a half butterfly. Back is straight; just relax your hips. Again we go down with an inhale, slowly exhale, inhale once more, and then relax. With an inhale we slowly rise, relax your hands on the thighs, and gently straighten the leg. Slowly place your leg back, hands can rest behind you. Just feel the warmth of your body, your feet, knees, and hips. After this exercise, open your eyes and sit in Vajrāsana. Close your eyes and simply relax in Vajrāsana. Hands are relaxed on the thighs—do not push them between the legs. Relax your belly. We will do Marjari. Mentally prepare for this āsana. One deep inhale, exhale. With the next inhale, slowly rise: inhale, one, two. Exhale, three, four. Exhale, five. Exhale, six. Exhale, seven. Inhale, eight. Exhale. As we breathe out, with the exhalation we release the hip muscles and lower down to the heels. Relax your palms, close your eyes. Feel your back. Marjari is very good for the whole spine; it relaxes all the muscles of the back and deepens the breath. Next we will do Meruakaranasana, then we will go into Ānandāsana, and then slowly return to Daṇḍāsana. Slowly we will do Meruakaranasana. With your feet straight, gently turn onto your right hip. Place your palm under your shoulder, keep your back and legs straight. Gaze at one point on the floor in front of you and breathe deeply. Just concentrate on that spot—it is a meditation. Feel the expansion of your chest, especially the side part that is extending. Deep inhale and long exhale. Slowly open your eyes, lower your left hand, and raise your right hand straight above. Rest your head on your arm. Look at one spot. Keep your whole body in one line. Grasp your big toe and extend your leg; the knee is straight. With an exhale, bend the knee and slowly straighten the leg. If someone has kidney stones, they should not do this. Second round: slowly bend your knee, hold your toe, and with an inhale straighten the leg. If you cannot reach the toe, hold anything around the foot or bend the knee and hold your finger. Slowly, with an exhale, bend the knee and stretch the leg. Deep inhale, slow exhale. One more time. Close your eyes and feel your whole body, relaxing the left leg, spine, left arm, and belly. Feel your back, especially under the ribs where the kidneys are. Merakrāṇāsana activates kidney function. Feel your hips and your whole body. Slowly open your eyes. With the help of your hands, come to Daṇḍāsana. Slowly rise and sit in Daṇḍāsana, then turn onto the left side. Left hand under your shoulder, legs straight. Deep inhale, long exhale. Look at one spot in front of you—preferably on the floor so you are not distracted by a neighbor swaying. Concentrate on that point and bring your attention to the breath. Feel the breath in the side parts of your ribs and the side of your chest. Slowly close your eyes and simply feel your breathing. Deep inhale, slow exhale. Slowly open your eyes; place your right hand on the floor and raise your left hand straight up. Bend your elbows. Look at one spot on the floor in front of you; straighten your back and legs. Concentrate and make your whole body straight. Slowly bend your knee, hold your toe, and straighten your leg. With an exhale, bend the knee and straighten the legs. Together: slowly bend the knee. Inhale, straighten the leg; hold the breath. Exhale, bend the knee. Straighten the leg. Feel your whole back, especially the left side under the ribs where the kidneys are. Deep inhale and long exhale. Open your eyes. For a short time, relax in Ānandāsana. You do not need to cover your body; we will not stay long. Place your feet on the other side, spread your legs and hands, toes drawn toward your head. Back and legs rest on the floor. Let us begin with Kathā Praṇām. Please sit in Vajrāsana. We will do the Kāṭha Praṇām. Simply relax in Vajrāsana; relax your hands and palms. One deep inhale, exhale, and we will perform it together. Slowly with an inhale, raise your arms; back is straight, the palms begin to touch. Purījī, Purījī... Swamiji, Siddhā Pīṭha Paramparā, Siddhā Karatā Prabhu Dīpa Karatā He Kevalam. Swamiji, Siddhā Karatā Prabhu Dīpa Karatā He Kevalam. Slowly lower your stomach to the floor. Feet are straight, not bent, and relaxed. Look upward and enjoy this posture, elbows bent. Breathe into your belly. Bend your feet and push up into the mountain posture. With your hands, press your back toward the thigh muscles; your feet are fully on the floor. Relax your tummy and breathe comfortably. Deep inhale, slow exhale. Very good. Then slowly bring the right foot forward. Bend the left knee; the left leg is stretched and the heels are aligned. Palms rest beside the foot; the knees are straight. Gaze is directed forward, as if watching a door. Breathe with your chest. Your left leg remains straight. Slowly place your hands beside your feet. If you can lower them completely, do so; if not, simply relax. Keep your back as straight as possible, looking forward. Lift your left leg and slowly bring it back. Deep inhale, long exhale. Slowly place your knees on the floor and lower the front of your body. The abdomen rests on the floor; relax your shoulders downward, elbows bent, and palms under the shoulders. Enjoy this position, relax your feet. Slowly, gently, bend your knees and toes, chin touching the floor. Feel your whole body. Chin on the floor. Lean into your palms and push your body slowly back over your feet. Release your palms, elbows, shoulders, and head. One deep inhale, slow exhale. With the next inhale, straighten your legs and slowly rise. With the exhale, slowly raise your hands, palms touching. The remaining part of the Kāṭhā Praṇām you may do in your own rhythm. Na’ham Kartā Prabhudīp Kartā Mahāprabhudīp Kartā He Kevalam Om Śānti, Śānti, Śānti. Slowly move your fingers and bring your hands together. Place your palms on your face, rubbing the facial muscles and your eyes, then cup your hands over your eyes and slowly bend forward. Touch your forehead to the floor. The morning sādhanā is finished.