TV Channel

Oṁ Bhūr Bhuvaḥ Svaḥ, Tat Savitur Vareṇyaṁ Bhargo Devasya Dhīmahi, Dhiyo Yo Naḥ Pracodayāt. Svaḥ, Tat Savitur Vareṇyaṁ Bhargo Devasya Dhīmahi, Dhiyo Yo Naḥ Pracodayāt. Svaḥ, Tat Savitur Vareṇyaṁ. Your body is comfortably sitting on the ground. Relax your body. If you do not feel good in this position, then change it. Relax your arms, your elbows, your shoulders. Relax your stomach muscles. Relax your legs and knees. Relax your face and your eyebrow center. Feel that your spine and your head are in one line so that you can breathe very comfortably. Feel again that you are connected with the earth. Feel the strength of the earth and feel safety. Now, come in contact with the water element, and be sure that the water element in your body is harmonized. Now, come in touch with the fire element. Imagine the flames, and you know that the fire element can burn and transform. You see this in your navel; you burn everything that disturbs you, and the transformed energy, very pure, is circling in your body. You now take contact with the fire element. You see the flames, and you know that the fire burns and transforms. Now you come in touch with the element of the air. It is light, movable, and very subtle. See this in the middle of your chest. Feel light and pride in the middle of your chest. Through the air element, prāṇa comes into your body. Feel that you are inhaling prāṇa, life energy, life force. With every inhalation, you become more light and bright in your chest. With every exhalation, all that is dark and heavy comes out from your chest, from your body. Now you come into contact with the air element. The seat is in the middle of your chest. The quality of the air element is light, bright, very subtle, and all-penetrating. You absorb prāṇa through the air element. Prāṇa is life energy. With every inhalation, you bring more light and lightness into your chest. With every inhalation, you become more healthy and relaxed. All the time, your mantra is on your side. Your breathing rhythm is connected with your mantra. Your heart opens more and more, like the petals of a flower. If you cannot have this feeling in your heart, then imagine that you have a little baby in your arms. It is very safe in your arms, and it is smiling at you. Now we come in contact with the element of space. The seed is in your throat. Imagine an endless space without borders. Feel the freedom and the truth of the endless space. Everything is possible in the endless space. We now take contact with the space element. The seat is in the throat: endless, wide space, borderless. Everything is possible in the endless, wide space. Feel the freedom and the truth of the space element. Borderless. All the time, the mantra is on your side; the mantra accompanies you. Feel that your body is expanding with every inhalation. It becomes small again with every exhalation, contracting with every exhalation. That we are sitting in a room with borders, this room supports us. Be aware of where we are. Now, very consciously, we will go into our inner space, but do not allow any thought or any feeling which is disturbing you to come into your inner space. We will now consciously withdraw into our inner space, but do not allow any feeling or thought that disturbs you to come along into your inner world. Feel the peace of your inner world, silent and peaceful. Be aware of your breathing between your navel and your throat. You are inhaling from the navel to the throat, exhaling from the throat to the navel. With every inhalation and exhalation, you touch your heart in the middle of your chest. With every inhalation, you hear the sound of SO. With every exhalation, you hear the sound of HAM. You are connected with your real truth through your inhalation and exhalation. With the mantra SO HAM, you feel your breathing between the navel and the throat. Wenn du einatmest, von der Kehle zum Nabel, hörst du den Klang von Soḥ. Wenn du ausatmest, hörst du den Klang von Haṃ. Einatmen vom Nabel zur Kehle mit Soḥ. Ausatmen von der Kehle zum Nabel mit Haṃ. Einatmen vom Nabel zur Kehle mit So, Feel the peace in you, also around you. Slowly come in contact with the outer world. Schön langsam. Prepare yourself for this precious day, and we will sing three times Oṁ. Rub your hands to warm them on your face, on your eyes. Open your eyes, and slowly put the hands away from your face. Now, please, we will continue. This is a short relaxation. Lie down on your back. Feel that your arms are very comfortable. Your legs are slightly apart and comfortable on the ground. Your head is in a good position. Feel that you are connected with the ground. Relax your hands and your feet. Relax your arms and your legs. Relax your belly, your chest. Relax the whole face, your head. Relax your back, your shoulder blades. Feel that your whole body is relaxed, from the top of the head to the toes, and from the toes to the top of the head. Relax your hands, your feet, your arms, and your legs. Relax your abdominal muscles, your chest, and your neck. Feel the relaxation in your whole face. Now your inner organs are able to relax, and also your breathing process is able to relax. Put your right hand on your belly, the left hand on your chest, and feel how your breathing process is moving. First, the belly is expanding, then the chest when you are inhaling. First, the chest is going down, then the belly when you are exhaling. Like a gentle wave, your breathing process is flowing through your body. Now, dear friends, in the whole world today, we are performing a yoga class of Yoga in Daily Life. And we are connected since one and a half hour, and we will now continue with āsanas. We started with the meditation, and we will continue like meditation, because you can do the meditation in sitting, in lying down with Yoga Nidrā, or also when you move your body. Yoga in Daily Life has a perfect system, and we will start with very simple āsanas. But when you start with yoga, maybe you will see it as a physical training. But the same āsanas, when you are trained, you can see them as a meditation. After the āsanas, we will do prāṇāyāma. So we are very happy to be connected with you from Carinthia to the whole world. So now we will connect movement and breathing. With the next inhalation, stretch your arms and bring them over your body to the ground. And when you feel the impulse to exhale, then put them back behind, near to your body. Repeat four times, and feel your own breathing rhythm. After four times inhaling and exhaling, put your arms beside your body and stretch them down from the shoulders. First, we will move our neck. Feel your neck. The head is on the ground, the neck is long. And now, make gentle movements with your head from one side to the other side. Try to keep the contact to the ground and feel your throat, your neck, and your shoulder belt. Can you move your head without any obstacle, or do you feel some tension? Observe. Then bring your head to the middle. The neck is long. Bend your knees. Your knees are close, and your feet are close. Try to keep them together. We will make an āsana, a torsion āsana. If you have a problem with your discs, then be very careful with this āsana. Inhale. With the exhalation, bring your legs to the right side and your head to the left side. With the inhalation, bring your head and your knees to the middle. And exhalation, knees on the left side, head on the right side. Continue in your own breathing rhythm, four times on each side. Feel the torsion of your spine. Feel the connection of your breathing process and movement. Be aware of where you are and how you feel. After performing the āsana, bring your arms and legs back to the ground. Feel your back and your spine. And now again, bend your knees, put them near to your body, and hold your knees with your hands. Knees near to the body. And fasten your knees with your hands. The neck is long on the ground. Inhaling, with the exhalation, turn to the right side. With the inhalation, come to the middle. With the exhalation, turn to the left side. Continue four times on each side. Feel the gentle massage on your back and awaken your kidneys. After the last turn, stay on the side; the next āsana will be in a standing position. Now we will continue, and we will move our body from the neck to the toes. The legs are slightly apart. Your spine and the neck are in one line. You can imagine that you are with a string on the roof, yes, like this, and between your chin and your chest is your hand. Then you are in the right position. Because we will start with the shoulders. With the inhalation, bring your shoulders up, and with the exhalation, let them fold down. Inhalation, left shoulder up, and exhalation down. Repeat four times on each side. If you have pain in the shoulder, then you do it slowly. Your head is always in the middle, and your face is relaxed. It is nice to have a little smile on the face, especially at this time. Then relax your shoulders. And now we will circle our shoulders with hanging arms. Big shoulders, circles with hanging arms. With the inhalation, you can go back. With the exhalation, you can go in front. And we will do it five times on each side. Feel the relaxation of your shoulders and your arms, and bring your legs a little bit more apart. Bring your arms to the side. Hands up, and bring your hands on the shoulders. Now we will make big circles. Bring your elbows together. With the inhalation in the back, bring your arms in the back. With the exhalation in front, you are inhaling when you open your chest. And you are exhaling when you come in front. After the next circle, make a short break in the front. And then change the direction, continue, and after the next circle, bring your arms down. A little bit more apart with the legs. Keep also attention on your stomach muscles and the pelvis muscles, because they are holding the body and protecting your back. With the inhalation, bring your arms to the height of your shoulders. With the exhalation, high up and cross your arms. With the inhalation, back to the shoulders, so the height of the shoulder, exhalation down. Continue this movement in the rhythm of your breathing, five times. After this exercise, bring your legs together. Put the inside of your hands in front a little bit, and look at the floor, and feel your whole body. Feel the weight on your feet, balanced on both sides. Feel that you are protecting your back with the muscles of the belly and pelvis. Feel the spine and the head in one line. The face muscles are relaxed. Feel how your neck is relaxing now. Shoulders, your arms, elbows, the lower arms, your hands, your fingers. Feel the circulation of the blood in this part of the body, which we were moving now: neck, shoulders, arms, and hands. Inhale and exhale, and then bring your legs slightly apart again. Now we will do āsanas again for the arms, the shoulders, and the elbows. Bring your arms in front, hands up. With the inhalation, bring your fingers to your shoulders. Exhalation in front. Repeat five times. And you can imagine that you bring all the heavy weight from your shoulders down, away. When you finish, bring your arms back and relax your shoulders. Now bring your arms to the side, hands up. Now inhale, bring your fingers to your shoulders, and on this exhalation, open your chest wide. Repeat five times now. We see that the Sun is coming, and we can open our chest for the Sun. For example, make it white. And when you finish your exercise, stay for a short time in this position. And now feel your shoulders, because easily we bring the shoulders up to the ears, and this we... should bring them down from the ears, and exhalation, bring them down. And again, we will feel them. How is it? How can we feel the āsanas? Bring your hands in front, the inside of the hands in front. Look at the ground, and again feel your neck, shoulders, shoulder belt, upper arm, elbow, lower arm, hands, and fingers. Now, you can imagine that you are exhaling and inhaling through the inside of your hands. Feel your blood circulation. Now, deep inhale and exhale. Now we will do something for our legs and hips. The legs right apart. Bring your hands on the hips. Now, bring your right leg outside. And we will bend our knee, but before we will bend, imagine that between our big toe and second toe we have an arrow. And this is the right position for our knee when we bend the knee. Inhale. This is the exhalation. Bend your knee. Feel the tension in the thigh, and inhalation, come back. Repeat five times. When we bend the knee, it is good to imagine that we see an arrow between the big and second toe. Then the knee is in the right position. After repeating five times, bring the right foot in front, and the left foot goes outside. So we have a very short break. Hands on the chest, and now left leg to the side. Again, imagine the arrow between the big toe and second toe. Inhale. With the exhalation, bend your knee. Inhale, come back. Continue five times. After the last exhalation, come back to the middle. Our concentration is on our hip, on our knee, and now on our toes. We bring the right leg to the side. Inhale. Exhale, we come onto our toes. The heel is up. And inhale, bring the heel down on the ground and continue five times. Control a little bit your face muscles and come back in the middle. Continue with the left leg, inhalation, exhalation on the left toe. Heel is up. Inhalation, bring the heel down on the ground. Five times. Concentration is with this exercise on our hips, knee joints, ankle joints. And now, ten joints. This is also an exercise that works on the Vajranāḍī. This is also an exercise which has influence on our Vajranāḍī. Swāmījī was speaking a lot about this. So now we come from our standing position into a sitting position. Please come into the sitting position. Close your fingers under your right knee. Your back is straight. Inhale with the exhalation. Bring your knee near to the chest, and your toes are looking to the ground. Bring your nose or your forehead near to the knee, but the shoulders are going back and far away from your ears. Inhalation, stretch your leg and toes in the other direction. So then change to the other leg. Inhalation. Exhalation, bring your knee near to the chest. Attention to your shoulder, back, and far away from the ears. Then bring your forehead and nose to the knee. Inhalation, stretch your leg, and continue four times on each side. Take care that your back is straight. Take care of your shoulders. This is a very nice exercise for our body posture. Try to imagine what your body looks like when you do this exercise. Exhale, pull your knee up. But keep your shoulders back and away from your ears. Then you bring your forehead to your knee. The tip of your foot points down. Inhale, stretch your leg out, and pull the tip of your foot up. This āsana is also very good for our lower back and for the intestines, for our digestion. This exercise is also very good for the lower back and encourages digestion. When you finish this exercise, then we will change to Vajrāsana and we will perform Marjari. Vajra is a beautiful āsana for all parts of our spine. Feel your body now in this position, Vajrāsana. Stretch your arms in front. With the inhalation, come up on the knees. Exhalation, hands on the ground. Back round, look to your navel. Inhalation, between your shoulder blades, come down and look up. Exhalation, down with the head, round back. Inhalation, back round, look up. Exhalation. Head down, look to your navel, back is round. Inhale, come down with your back, look up. Again, exhale, round back. And with the next inhalation, come up on your knees. And with the exhalation, slowly come down your legs, and then put the arms back. Continue with this beautiful āsana and feel very consciously your spine in every part. Bring the arms in front. One, come up with inhaling. Two, hand on the ground, exhaling, round back. Three, inhaling. Four, exhaling, round back. Five, continue. Six, seven, eight. With nine, with the inhaling, come up on your knees, and exhaling, first on the heel, and then the arms up slowly. And one more, in your own rhythm of your breathing. You can also feel like waves. Try to feel how beautiful it is to move your body and also to breathe without obstacles. So then, for a short while, lay down on your back. Feel your body after these movements. We started with the neck. Feel the relaxation in the neck, in your shoulders, arms, hands, and elbows. We also were moving our toes, feet, heels, and ankle joints. Feel the relaxation in your feet, in your lower legs, knees, upper legs, in your hips. Feel the relaxation in your belly, chest, and side muscles. Feel that your throat and your neck are relaxed, and the whole face is relaxed. Your head is relaxed, your shoulder blades and your back are relaxed. The relaxation in the whole spine, the nerves are relaxed, and your breathing process is relaxed. Mentally prepare yourself for the next step of our exercises. We will do prāṇāyāma now. Deep exhale. And then, three times, inhale and exhale slowly. Start to move your body as you do it after you were sleeping. Then rub your palms, feel your palms on your face, on your eyelids. Open your eyes and put your hands away softly. Take a comfortable seat for our prāṇāyāma exercise. This prāṇāyāma exercise will be very short, so if it is not really necessary to go outside, please take a seat. You know that two days ago we had a full moon. This is a special full moon also for our ancestors, like Alla Heiligen, Alla Seelen in the Christian countries, and so we can have some thoughts in this direction if you like. We will make a connection with the moon and the sun, but you can also have some thoughts for your ancestors or dedicate this prāṇāyāma to your ancestors. And if you want, you can also bring in some thoughts about your ancestors or dedicate this exercise to your ancestors. So, feel that you are able to relax in this sitting position. Feel that your spine and your head are in one line. Feel your breathing process, relaxed and balanced. We will perform Nāḍī Śodhana number one. Keep your right hand in Prāṇāyāma Mudrā. Index finger and middle finger are in the middle of your eyebrows. And close with the thumb the right nostril. And inhaling and exhaling through the left nostril. Try to breathe deep and quiet. When you are inhaling, the moon is connected to you; when you are exhaling, you are connected to the moon. Iḍā piṅgalā, Iḍā nāḍī, Iḍā nāḍī is connected to the moon system. After the next exhalation, bring your arm down, and then again put your right hand in prāṇāyāma mudrā, close your left nostril and breathe through the right nostril. Try to breathe deep and quiet. Now you are breathing with the piṅgalā nāḍī. Piṅgalā nāḍī is connected to the sun system. You are inhaling. The sun is connected to... When you are exhaling, you are connected to the Sun. Try to feel the breathing process like a beautiful relationship. The Sun is sending love and warmth to you, and you are sending your love to the Sun. After the next exhalation, bring your arm down. Back for a very short time, try to keep without movement. Be just here. Be here with your body, your mind. Be simply there with your body and mind. We will end with three times Oṁ singing. Prepare yourself. Deep inhale. Put your hands on the face, open your eyes, and bend forward. Hi, y’all.