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Good morning, everyone. Guten Morgen. Did you sleep well? Eat well? Breakfast? One says "breakfast," but it is only a small piece. In Sanskrit, we say alp-āhāra. Like the mountains of the Alps—that is a Sanskrit word. "Alps," and so on. At that time, they said, "Small Himalayas, little Himalayas." Alpa means small. Āhāra is food. So it is with language and words, and language has its reason because, back then, people had thought things out and arranged them properly. In Ayurveda, it is said: eat when you are hungry. Eating is not... "tasteful"? Food is not sweet, but hunger is sweet. An Ayurvedic doctor knows that. That is hunger. So when you have real hunger, your body asks for something. Then the food is digested very well, and everything is converted into substance in the body. The stomach has time to digest and distribute everything. That is what Ayurveda says. And here it is also said you should eat in moderation: 50% food, 25% liquid, and 25% or a quarter empty for air. But we—some, I don't say many, I say myself—I eat 120% and then drink water 50%, and then the air has no room, and then I sleep. So, therapy, health therapy—the best therapy is food. And food, of course, we should have as much organic food as possible. When I came to Austria for the first time, I was 42 years old. At that time, the question of "bio" hardly existed. You have to charge your bio and so on, because everything was organic, healthy. Then came that time, it was called not acrobatics, but macrobiotics. That was a wave in Europe and Austria. This is macrobiotics. This is healthy. The soy was very good: miso and umeboshi and whatnot, and the bread and other things. Then suddenly other things came: fast food. And now everything is fast food. So, from 40 years ago until now, I observe that at that time, people were healthier, calmer, and had more thoughts, spiritual ethics; people were very helpful and so on. And now people say, "Why should I say thank you?" and "Why should I be good to others?" I was in New York, and I did an interview. People were saying, "Why should I be good to others? Why should I say thank you?" Thank you. Man is the mind. When you drink a liter of vodka, you speak a completely different language. And when you drink a liter of juice, fruit juice or buttermilk and so on, then we have a wonderful, calm feeling in the body and in the mind. And in whatever society you are, you take on its color. "Color" here means characteristics. Years of hard work can destroy a Kuṣaṅga. A diet—food is the best medicine and the best therapy for all of us who are not yet very dependent on certain medicines. It is not too late. And no matter if you are young or old, the best therapy is eating habits. Less is healthier. More is more disease. And that is why, often in every culture and religion, there is a fasting day, a fasting time. You fast for a month. In Islam, there is a month which is in December or January. They only fast; they only eat when the moon is shining. They do not even drink water; they are very strict. And that is a cleaning of body and mind, of emotion. There are also fast days here; in India there are also fast days, but now everyone makes an exception. And then you say, "Well, you can eat vegetables, you can eat nuts, you can eat a cake without that, but it shouldn't be wheat." Yes, you can also eat potatoes, but how do you say potato chips? What is that fried in oil? So we humans have a lot of patience and compassion, and compassion for our own selves. We would like to forgive ourselves and say, "Okay, you can eat today." And that is our weakness. So, eating little is not easy. And when possible, more vegetables, more fruits. Austria—we are now sitting in Austria, and in Austria there is good earth, many fruits. It is a blessed land, and there is enough. So, in autumn, Mother Earth gives so much that we do not know what to do with it. So many fruits, so many apples, so many pears, so many strawberries lying under the trees; we do not even have time to clean up or collect. There is enough, but our taste has somehow become fast food. Everything is, as I said, poisoned. Too much pesticide, too much. Okay? And therefore, change your eating habits and movement. Movement, balance, right? And look at which muscles, which joints, and which organs we want to influence or have something to do with. And so, you have this yoga in your daily book. Who does not have this book? Do you all have it? Who has nothing? So, one has nothing. Name, position, technique, breathing, and how long you should practice, good for what, and who may or should not practice. It is like a safety instruction. So, I say to all: relax, but your heart—I say—be attentive. How much does it do in 24 hours? And so, it is one of the best loyal friends, or employees, or our helpers, or servants, no matter what you say. And that is why we should say thank you every day. And the heart is such a sensitive organ, very sensitive. And that is why we immediately feel love and hate and everything in this heart. When we have a feeling of love—for a flower, animals, trees, water, mountains, people, a feeling of security and love—then the heart is happy and it gets more strength. And as soon as we think negatively, we have fear, we have anger, we have greed, then the heart suffers. And this is very important. The heart suffers. And we have a yoga class. I am leading a yoga class now, so you can see it in the webcast. Thank you. I will call you after. Sorry. Everybody, please, I have forgotten, but I hope you did not forget. Put away your mobile. So, today we are going to do a very comfortable exercise. Everything is very comfortable with me. No force, nothing, and slowly. And today we are going to do back exercises. Back muscles, back pain. If this part of the body is healthy, then everything is healthy—the whole body. Okay. Who has problems with back pain? 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13... Oh my God. This is 15, 16, 17. Well, 18. Sorry, I will do it. It is not very far. My God, how beautiful. There are no yoga courses or lessons for the yoga master. We can lie down for an hour. Come to me. And if you have a bandage problem, please do not practice with a bandage. No padding, no sleeping blanket, no sleeping bag. And there is enough room. Very nice, no blanket, do not worry, you will not be cold. I will give you very much energy. You will be overheated. Relax. Push or pull your heels outwards. Push your back against the floor. Do not make a bridge. Stretch. Stretch your whole body, and slowly exhale and put your hands back parallel to your body. Beautiful. Once again. Slowly. We have time. Inhale. Hands up. Stretch over the head on the floor, pull to the body, stretch the thigh muscles, stretch, normal breathing, touch the floor with your hands, stretch, do not let your arms be loose, and lift your hands, lift them up and bring them back parallel to the body, relax. And now, bend the right knee, pull the knee to the body, and hold the knee with both hands. And slowly stretch the knee, sink to the floor, breathe in, bend the left knee, and hold the knee firmly to the body. Breathe out. Knees out. Legs back on the floor. Again, with the right knee. Pull the knee. But try to get your knee in the middle of your chest line. And breathe out. Slowly stretch the leg. And left knee. And stretch. And this time, bend both knees and hold your knees together with both hands, and try to pull your knees towards your body. Now roll your body to the left, to the right, to the left, to the right, to the left, to the right, and in the middle. One after the other, stretch your knees and lower your legs to the floor. Now, stretch both hands over your head to the floor. Take a normal breath and lift your right leg up straight. As far as you can, but your knees should be stretched out. Stay like this. Try to pull your toes to your body. If you cannot keep your knees straight, then when you are old, you will bend your back. And slowly bend your knees and stretch your feet on the floor. And now it comes again. Left leg, slowly. It looks colorful because everyone has different colors of socks. Yes, that is really a good picture—a beautiful mosaic. We could use the copyright to send an image to any company for advertising. And slowly bend your knees and stretch your legs. Wonderful. Yesterday I saw in Salzburg, on a bus, an advertisement for Bakāsana. Have you seen it, Salzburgers? Yes, on the bus, Bakāsana. That is where you stand on your hands and put your knees on your elbows. Because then there is nothing else left to give to the world. Finally, finally, back to yoga. But it is an advertisement for something else—nothing for yoga, but a posture. This is the Bakāsana. Stork? Stork. Yes, very good. Now we try not to raise our leg more than 40 centimeters. Only 40. And we are all learned; we know how high 40 cm is. If you do not know, then it is about the height of a claw muscle. Just one leg, nothing else. Just one leg, only one leg. Thank you. And not higher than 40 cm. And hands above the head, so it gets easier. Concentrate on the abdominal muscles. We will see how it works on our back muscles to strengthen them slowly. On the ground, lower right leg and left leg up 40 centimeters. A writing paper, what height does it have exactly? That is how it is, but maybe here it is too big. And lower the leg to the floor. So, 40 centimeters. Lift both legs up. Hands over the head, so that it becomes easier. Knees completely extended. We have time. We are not in a hurry. Who says yoga is boring in daily life? And on the soles of the feet, very nice. Very, very nicely done. Roll onto the belly, lie on the belly, relax. Very good. Knees on the floor. Sorry, the chin on the floor. Hands next to the body, next to the soles of the feet. Touch the floor with your hands, not under your thighs, but next to them. Touch the floor with your hands and legs together. Relax. And now we just lift our upper body up as far as possible. And breathe normally. And do not support anything with your hands. Hands should be free; otherwise, there is no effect on the back muscles. Kṛṣṇapurī, you can go up a little. That would be our position. Come back, please. We will repeat five times, each for himself. When we come up, then count twenty times. 1, 2, 3, spiritually—in the spirit. Until 20, and then come back again. Relax, count to 50, and then repeat. So, we start. Please come up. The first time I will count: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Relax. 1, 2, 3, normal breath. 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31... 30, 1, 2, 3, 5, 6, 7, 8, 9, 40, 41, 1, 2, 3, 4, 5, 6, 7, 8, 9, 50. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15. Where was I? 14, 15, 16, 17, 18, 19, 20. We already have two. Repeat three more times, each for himself, please. You can close the door; we have already opened the top window. Thank you. Who has already done it three times, put your hands on your back and bend your fingers, or hold a wrist. Now, this time we should try to lift our legs and upper body as far as possible and count up to 20 times, and come back and relax up to 25 times only. Three rounds, please. Stretch your hands. It will be easier, exactly. Stretch your hands completely during the exercise or during the position; it will be much easier, even more pleasant. Now, again. Fingers on the back. Yes, both legs. And lift the upper body. Normal breathing. Stretch your hands. We will be able to have balance on the hanging bridge. And now roll to the left, to the right, left, right, left,... right. Stay in the middle and relax. And again, chin on the floor. Extend your fingers above your back, stretch your hands, legs together, both legs together, lift them up, very good. And now suck in, touch the floor, toes come to the other side, that is wonderful. Very good, finished, done. Lie on your back and exhale. Now, hands apart. Stretch to the side. If this does not work, then bring your hands under your head. Not all the way down, but bend your elbows. And the hands lie closer to the neck. Touch the fingers. Lack of space. Yes, and foot to the right—no, left, excuse me—foot to the left of the floor, bring the right big toe and head to the right. And slowly back to the middle, change feet, left foot to the right, pull and turn to the right, the left foot, big toe touches the floor. And look to the left, over the left shoulder. Stay, and slowly come to the middle. Change the heel. Feet to the left. Head to the right. Normal breathing. This exercise is for the back muscles, even for the abdominal muscles. Very good. In the middle. And change the heel. Feet to the right, head to the left. In the middle, change. Feet to the left, head to the right. In the middle, feet on the floor, knees bent, feet on the floor, apart. About 45 centimeters, feet apart, or according to your yoga mat, so apart, and slowly drop your knees to the left, and the right knee touches the left foot sole, left foot, knee rests on the floor. This is very, very, very good for our abdominal muscles, for digestion, for hips, and for back muscles. Right knee touches left foot sole. And slowly, in the middle. Knees to the right of the floor. Left knee touches the right foot sole. And to the left. Knee to the left. Right knee touches the left sole of the foot. Right leg, whole leg touches the ground. Your left knee touches the ground. And when you stretch your left foot a little more, it becomes easier for your right knee to touch the left sole of the foot. Come to the middle and once to the right. Left knee touches the right foot sole. If you stretch your right knee a little more, then it will be easier for your left knee to touch the right foot sole. It is a more pleasant feeling, and it is very, very good for the upper leg muscles in the middle. Extend your knees and relax. Bend your knees again, feet on the ground, and hold both your ankles or calves, with your feet apart a little. Feet on the floor, and we lift our whole pelvis up. Lift the belly up, aim for up to 25 times, then come back to the floor and rest. And now, turn to the left and roll up the belly. Hold your hands together. Chin, hands, yes, elbows, and bend one after the other. Bend your knees and extend, very slowly. And the second step, elbows even closer, extend to the front, more, more,... Yes, and bend both knees and hold, yes, so. Stretch your feet in the direction of your head. Stretch your toes in the direction of your head. Knees out. Elbows forward. And more together. Very good. Stretch your knees. Yes. Hands on the floor again. And roll your back. Very nice. My God. It is just rolling back and forth. Relax. Now bend both knees again. Pull the knee to the body. Hold both knees. Extend the fingers. Yes, pull the knee very firmly to the body. The whole body is like a bundle, tightly bound. Lift the head a little. Make the back very round. And now we roll to the left. Right, left, right, 1, left, 2, right, 3, 4, 5, 6, 7, 8, 9, 10, 11, in the middle, very good, slowly, knees out. Stretch a little to the side, turn, and sit up. In Vajrāsana, you lie down for exactly one hour. And now we have to practice something, so good. Hands up, stretch, and press the shoulders together. And exhale, hands on the floor. One. And press the shoulder muscles together. Two. One. Two. Very good. Hands on the fingertips, on the shoulders, and circle the shoulders. Slowly. Look at the elbows, try to get up slowly. Yes, I have not practiced anything for a long time. You think I have not done anything for a long time, yoga exercises, right? Ricky, that reminds me of Semryak, where I practiced everything and practiced beautifully. So the time has come again. I have decided, I have decided that I will start yoga in everyday life again. Without it, nothing goes on. Other direction, please. Perfect. Hands on the neck. Nice. It will also give a good appetite. Yes. And I think there are beans today. But good, these horse beans, I think. Bean goulash. Therefore, we have to prepare our stomach well, but we do not forget anything. We forget how much we should eat. Help yourself. So, now comes our favorite exercise. Which one is it, Marjorie? That is nice, is it not? So, stretch once and come down slowly. Inhale slowly, head up, back completely hanging, elbows stretched, hands not too far apart, a little hands together, still together, very good. Distance between hands and our knees, not as much as our spine. Normal breath, let it hang in the shoulders. And breathe out slowly. Stretch. Do the cat bend. Inhale. Normal breath. And exhale. Inhale. Normal breath. Inhale, and exhale. Inhale. Come up. Sit. One. Put your hands in the front again and on the floor. Suck in your stomach. Inhale and exhale. Two, three, four, five. Normal breathing. Relax your back. We feel the back muscles. They are pulling together, and now the cat is hungry and drinks milk. And on the floor, and come up. And come up. Yes, I like to drink it. Once, one, and two. One, two. One and two. Come up. That is it. This exercise was special for our back muscles today. And I think once a week, or twice a week, do this program, and practice other times according to your yoga daily life, step by step. And we do Kapālbhāti. It is not good, the master loses his belt, so good.