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Dear friends, with this contribution we would like to inspire you from Slovakia, from the city of Prešov. In Prešov, yoga has been practiced in daily life for eight years within this system. However, last year we opened a yoga center in February. It is located at Sibirská 2. It is very easy and accessible. In the central building, there are two junctions, from which parts can be reached by trolleybus, car, or bicycle. Here, there are only two active instructors, but you can very easily find our contact information and the schedule of classes online. For today, we have prepared an exercise for you, led by Alandevi Eliasova. This is an exercise for advanced students, practicing the fourth part. And so I think we are already moving towards gentleness, in such a way that we do not disturb it during the practice. And when you feel intense, repent and seek inspiration in the screens, you can then dedicate yourself to the practice. I know, welcome to today’s practice. I am happy we are seeing each other again. I invite you to a pleasant practice. Relax well so that you may enjoy it. We are in Sukhāsana and preparing to fall asleep with the mantra Om. Close your eyes. Let us breathe calmly for a moment, relaxing our body. We sing the mantra Om and the mantra of surrender. Namo to the Divine. For a moment, let us feel the vibrations, mantra, om. Notice the fingers on your hands, and slowly bring them closer to each other in front of your chest. Place them on your face, feel the warmth of your hands, relax the eyes beneath your hands, the face. You can gently massage the entire face and relax the spine in front of your head. Hari Om, lie down on the mat. Let us relax, become aware that we are already lying in a relaxed posture, in Ānanda Āsana, the posture of bliss. Our whole body touches the mat, the feet slightly apart, the arms relaxed alongside the body, palms turned upward, and the head and neck muscles are relaxed. Lead inward and observe your breath. Inhale calmly, exhale calmly. Now meet your right foot, become aware from the sole up to the hip joint. We release the entire right leg, from the toes, through the sole, ankle, shin, knee, thigh muscle, all the way to the hip joint. With the inhalation, I fill the entire right leg, and with the exhalation, I release it. The entire right foot is relaxed. Now, let us shift our attention to the left foot. First, I become aware of it from the sole of the foot to the heel bone, and then gradually I relax the individual parts of the left leg. With each exhale, I release my left leg, and with each inhale, I fill it. I bring new energy down to the feet. The gluteal area is relaxed. Become aware of the gluteal muscles, the touch of the gluteal muscles and the support beneath. Let us relax the gluteal muscles. Which penetrates to the region of the navel and pelvis. Let’s breathe into the entire abdomen, relax the lower belly, the belly. You can focus for a moment on the abdomen, inhaling and exhaling through the abdomen. I relax all the internal organs in the belly with my exhalation. I relax the abdominal wall, the muscles of the abdomen. We shift our attention to the chest area and with the breath we relax the lungs and the heart. We can observe how, during inhalation, the lungs fill, the ribs expand outward, and during exhalation, the ribs return back, the lungs return to their original position, and the entire chest relaxes. I move to the back of the spine, relaxing the right and left shoulder blades, the entire right side of the back, the left side of the back, and bring the attention to the spine. Slowly fill the spine from the coccyx upward toward the neck, and with the exhale, release it. We have relaxed the front and back sides of the back. Let us bring awareness to the right arm, fill the entire right arm from the fingers to the shoulder with breath, and release it with the exhale. Yes, do it once more. The entire right hand is relaxed. The entire right hand is relaxed. I become aware of the left hand, again I become aware of the fingers, moving upward toward the shoulder. With the inhalation, I fill my left hand; with the exhalation, I release it. Yes, and one more breath into the left hand. And complete relaxation of the left hand. The left arm is relaxed, so become aware of the softness of the neck, relaxing the muscles of the neck, and then move to the head. Gently release the lower jaw so that the lips remain softly connected, the lips lightly touching, maintaining the contact of the lips. Our facial muscles have relaxed, now let us relax the eyes, the ocular pulvi, the area around the eyes, the eye muscles, like this, and relax the eyelids. We have relaxed eyelids. Let us relax the space between the eyebrows, and also relax the forehead. Relax your forehead so that you have a completely smooth forehead, without wrinkles. At the back of the head and along the sides, let us relax the vocal cords. We have relaxed the right leg, the left leg, the front and the back of the torso. The right hand, left hand, and head are relaxed. Our entire body is relaxed. Our entire body is completely relaxed. I observe how I breathe in and out calmly. With each inhalation, my body relaxes, releasing stress and tension. With every inhalation, prāṇa, the vital cosmic energy, is drawn into my body. In them, I have inner peace, harmony of body, soul, and mind. I return awareness to the fingertips of my hands, gently moving them. Move the fingers on your hands, become aware of the toes on your feet, move the toes on your feet. Now you can relax the muscles of the neck, slowly roll your head to the right side, to the center, to the left side, and then return it to the center. With the breath we lift the arms from above the head down to the mat, stretch thoroughly and properly so that we stretch our body well before the practice. Let us do one stretching exercise and one exercise for the back. We will alternately stretch the right side of the body and the left side of the body. If you already know this practice, you can practice on your own. First, we stretch the right side of the body by lifting the right arm with an inhale, like this. Then we stretch the right side of the body in the opposite direction from the center of the body, the arm, and the leg. Let us hold the breath, return the hand to the mat with the gaze, and relax the body. Continue to the left side and do not forget to gently press the edge of the mat while holding the breath in the stretch. Stand up and chant three times to each side. So, after the practice, good, relax the whole body with full yogic breath. Notice the changes that occur after the exhalation. Now, let us practice the cradle pose. We bend our knees and draw them with our hands toward the chest. In this position, we inhale, keeping the head on the mat, and with the exhale, we move to the right side. With the inhalation, I lift the body to the center, and with the exhalation, I sway to the left side; inhale again to the center, massaging the back muscles. We repeat this āsana and conclude it with the practice on the left side. Then let us return to the center, straighten our legs again, bring our arms back to the body, and in Ānanda Āsana, relax the entire body. We breathe with the full yogic breath. With the exhale, we move from the lower back to the lower abdomen, and practice the āsana called Tiryak Bhujaṅgāsana. We place our palms, elbows, and shoulders down, rest our chin on the mat, slightly spread our legs, and press our fingers against the mat. With an inhalation, we lift the torso, creating a backbend, a chest backbend, we look up with the eyes at the ceiling. With an exhalation we turn the head to the right, over the right shoulder. We look at the left heel. With an inhalation we move forward again, backbend, and with an exhalation we slowly lower the torso onto the mat. With a polishing breath, relax the entire body and remain in this posture. We will continue to the left side. Again an inhale, chest shield, I turn my eyes upward, I see, I twist, gaze to the left side, over the left shoulder, to the right heel. Again an inhale, pelvis, lower abdomen, posture on the mat, and I see. Continue this exercise two more times on each side by yourselves. The concentration in this āsana is on the twist. This āsana is very suitable for practice for people who have a sedentary lifestyle, as it completely relaxes the lateral side of the body. Our entire body is relaxed and thus prepared for practicing the longer āsana. The more beautifully relaxed our body is, the stronger the effects of āsana on our body will be. So, let us become aware if we truly have a relaxed body. If it is relaxed, you can adjust and arrange the position of the body. Slowly move into a seated position, first lift your torso, then turn towards me, and sit down into Daṇḍa Āsana. Now sit with your legs straight, palms resting on your thighs, spine erect and straight. The next āsana we will practice is called Dhanur Ākaraṇa Āsana. It is the form of the bow in a seated position. You can mentally visualize this āsana. We do not practice it when we have health problems with the knees or the shoulders. Dhanur Ākaraṇa Āsana, the bow shape in sitting. We begin the practice with the right foot, bending the right leg. Place your left hand on your thigh, hold your right thumb. With an inhalation lift your right hand, with an exhalation move into a forward bend. Rise onto the toes of your left foot and with an inhalation lift your right bent leg. We raise the left arm so that the elbow goes as high as possible toward the ear and backward. Let us focus our attention on a single fixed point before us. With an inhalation, we slowly place the foot on the thigh. With an inhalation, we raise the right arm. With the inhalation, I return the hand forward, relaxing the body. You can then release the tension from the legs, bring your attention to the body, and we will continue the practice of the lion’s breath. Yes, you may continue, bent left leg, inhale, breathe in, I go into the forward bend. With a long inhalation, I lift the leg again, extend the arm backward and upward, the elbow, stay in this position for a moment, then straighten again, a steady gaze on one point, like that, I saw, I lower the leg, returning back. Take a moment to relax your body, and we will continue with the same āsana twice more on each side. In Daṇḍa Āsana, we relax the entire body. Try to draw your attention inward and relax your legs, torso, arms, and head with full yogic breath. Let us practice a longer āsana called Gomukhāsana, or in translation, Cow’s Face. So, bend the right leg, place it under the left, then bend the left leg so that the knees are as straight as possible, one above the other. Straighten the spine, and become aware of the position you are in now. Our body, let’s relax the body for a moment, become aware of which foot is up, and then I will raise the other hand, so we cross the arms, Pṛthak, I straighten the spine, press the elbows back, and breathe deeply. Breath quickly from the belly to the throat, inhale from the throat to the belly, exhale. We will practice this āsana on each side, only once. So that you can repent, remain longer in the position. The longer we remain in this position, the more we can master these advanced āsanas. Doing, doing... Let us return once again to the practice of Gomukhāsana. Let’s exercise it on the other side, the other little legs. We will now begin practicing with the left foot. I become aware of the position of my feet, I become aware of my spine. Then I complete the āsana. I engage the arms in the practice. Be aware that the breath begins in the bṛjka, in the Maṇipūra, then passes through the Anāhata, to the Viśuddhi. We release the entire torso, the spine, the elbow is lifted by the head. Whenever you feel ready, you can return slowly and complete this āsana. Remain in Daṇḍāsana, fully aware of the effects of the āsana on the body, filled with yogic consciousness. Slowly lie down into Ānandāsana and relax the entire body in Ānandāsana. So, slowly shift onto your left hip, place your left hand on the mat so that it is perpendicular. The right hand rests on the right thigh. Focus your attention on a fixed point in front of you. Gently lift the pelvis with the breath, place the right hand behind your back and lift the right leg. With the inhalation, I lower the leg onto the mat, I lower the whole body, I inhale, like this. I will practice once more on this side, Kaśyapāsana, or Kaśyapa’s posture. So you can calmly begin practicing on your own now. The attention is now when stretching throughout the entire body during the practice, we strengthen the wrists on the hands. Then you can sit down into Daṇḍāsana, relaxing the body. Vocal, vocal... The body rests gently on the side, and slowly, once again, move into the position. So, realize that we are sitting in Sukhāsana, the thumb and index finger are joined, facing inward. In this posture, we check the belly, keeping it relaxed, the elbows, the lower jaw, relaxed lower jaw, and a relaxed forehead. Even our entire body is relaxed in this posture. Let us observe the breath for a moment, how peacefully it flows within us. The exhale struggles with the inhale. Let us relax the entire body and prepare ourselves for the practice of Prāṇāyāma. Prāṇāyāma is a breathing exercise. Throughout the entire breath, remain focused on the nostrils. With the breath, the breath passes through the nostrils, releasing the energetic channels, Iḍā, Piṅgalā. First, let us focus on the left nostril by performing the Prāṇāyāma Mudrā, closing the right nostril with the thumb, inhaling through the left nostril, and exhaling through the left nostril. After the tenth round, we conclude the Prāṇāyāma and remain focused on our breath. Together, we sing the mantra OM. You will be centered within your inner self. Every Monday at 7 p.m., we gather with the bhakti yoginīs and the devotees of Indian bhajans, the Indian mantras, at the yoga center for the satsaṅg. The bhajans, the great spiritual masters, Mahāprabhujī, Holī Gurujī, Sivananda, are a great inspiration for us in our spiritual endeavor. Leaders, we are mischievous, amateurs, and we love to sing and dance very much. Nādarūpa Parabrahma, sound is the form of the highest play, it greatly helps us to withdraw from the outer space, from the external environment, into our inner being and to experience, even for a moment, the state of being in the hand of God, in the presence of God. And so I wish you a beautiful and spiritual experience.