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Oṁ Bhūr Bhuvaḥ Svaḥ, Tat Savitur Vareṇyaṁ, Bhargo Devasya Dhīmahi, Dhiyo Yo Naḥ Pracodayāt. Feel your body. Feel the position in which you are sitting. Feel if it is comfortable for you. If not, then change your seat. Feel if you are in this position that you have chosen, you can relax. If not, correct your seat again. Take your mālā and repeat your mantra. Relax your knees, relax your hips, relax your shoulders, relax your jaw and your forehead, relax your belly, relax your breathing process. Feel that you are sitting comfortably and safely on Mother Earth. Relax your knees, relax your hips, elbows, shoulder joints, relax your lumbar joints and your forehead. Feel your breathing process calm and relaxed. Feel that you are comfortable and safe on Mother Earth. Feel the motionlessness of your body. Your prayer place is like a statue; only your breathing differentiates you. Feel your body without movement. Your body is like a statue. The difference is that you are breathing. With the inhalation, you breathe in life force. With every exhalation, you relax more and more. With every inhalation, you take up prāṇa, life energy. With every exhalation, you relax more and more. When prāṇa is entering your body, you can see it as a bright healing light. When you take up prāṇa with the inhalation, you can see it as a bright, healing light. With every inhalation, you become more quiet, relaxed, and healthy. With every exhalation, all darkness and heaviness is going out. With every inhalation, you become calmer, more balanced, and healthier. With every exhalation, everything disappears, heavy and dark. Your whole body is expanding with every inhalation and contracting with every exhalation. Now, feel your breathing process between the navel and the throat. When you are inhaling from the navel to the throat, you hear the sound of SOH. When you are exhaling from the throat to the navel, you hear the sound of HAṂ. With every inhaling and every exhaling, you are touching your heart. Wenn du ausatmest, von der Kehle zum Nabel, dann höre den Klang von haṃ. Einatmen vom Nabel zur Kehle mit so. So'ham. I am this. Feel the soft touch of your breathing in your heart. Who so'ham? I am this. What does this mean in your heart? Wer bin ich? So'ham. Ich bin das. Try to see and to feel a little bright light, like a little candle, in your heart. From this little light, the light expands throughout the whole body. It is expanding from the heart to your arms, to your hands and fingers. It is expanding to your legs and feet. You can see and feel it in your chest, your belly, and also in your head. Your whole being is lightened from this little light, and also around your body. One can see this light. From this small light, your whole body is received. From the heart, this light shines into your arms, hands, and fingers. It is in your legs, feet, and toes. Your whole chest and abdomen are filled with this light, and also your head. This light receives your whole being, and you can also see it around your body. If you can carry this light and you can bring it to somebody, where will you go? Maybe to a hospital, a prison, a slaughterhouse, to the whole world. Where will you be able to bring this light? We will sing three times Oṁ, and it’s the vibration of the Oṁ. You can bring your message into the world. und mit der Vibration, mit dem Klang von Oṁ, Keep inhaling, hands on your face, on your eyes, open your eyes, and bend forward. Ariyoṁ. Ariyoṁ, this morning. The whole world, we will practice yoga in daily life. Our book, I will show it to you. It’s a beautiful book of yoga. And this morning we will do part number four. Yesterday we did some very easy exercises which are good for everybody, called sarahita āsana. Today we will demonstrate some āsanas from the fourth part. And it is not advisable that you are practicing the first part, the first part of the first part, and then the fourth part of yoga in daily life. But as a demonstration, we will show it, and we will do some simple exercise in the beginning. So please recognize your own borders and have a nice time. We will start with a short relaxation. Feel that you are lying very comfortably on the ground. Feel that your arms are slightly apart from your body. Relaxed, also your legs, and your head is laying comfortably on the ground. If not, you can turn the head slowly from one side to the other side and find the best position for your head. Feel that your hands are relaxed, your legs are relaxed, your arms, your legs, and your feet are relaxed. Feel the relaxation in your belly and your chest. Feel that your throat and your neck are relaxed. The whole face is relaxed, especially your jaw and your forehead. Feel the relaxation on the whole head. Your shoulder blades, your back, and your buttocks are relaxed. The whole spine is relaxed. Inner organs are relaxed, all your nerves are relaxed, and your breathing process is relaxed. Now, put your right hand under your navel and the left hand on the chest, and breathe a little bit deeper inside and outside. Feel the movement of your breathing. First, you feel the expanding of your belly and then of your chest. Exhaling, your chest is sinking down and then your belly. Feel how wonderful it is to breathe without obstacles. Now, after the next exhalation, put your hands and your arms down on the side of your body. And with the next deep inhalation, put your right hand over your head, and stretch the right side of your body. The fingertips are stretching on one side, and the heel is stretching on the other side. Feel the stretching of the right side and the tension on the right side of your body. With the exhalation, give the arm back and feel the relaxation. And with the next deep inhale, put your left hand over your head and stretch the left side of your body. Heel stretching on one side and the fingertips on the other side. And exhaling back. And repeat three times on each side. Feel the tension when you are stretching and the relaxation when you are relaxing. And now, with the next inhalation, give both arms over your head and stretch the whole body. Push your body a little bit on the ground. Stop breathing. And with the exhalation, feel how the energy is flowing through your body. All tensions disappear. Once again, inhaling, then stop the breathing, feel the tension, and exhale. And now, once again, put your arms over your head, stretch the whole body, and roll from one side to the other side. And then lie down on your back and wrap your palms. Put your hands on your face, open your eyes, and then keep your hands away from your face. Feel the soft touch of your hands and turn around. The first exercise in part number four is Triyāg Bhujaṅg Āsana. As I said before, everybody must know what is possible, because this is not so easy for the spine. You have to take care of your spine, also on your shoulders, on your neck. So we will start with an easier way. Give your forehead on the ground, put your arms in the back, close your fingers. Close your legs. Now, inhale. With the exhalation, bend all your muscles, your buttock muscles, your belly muscles, and push your pelvis on the ground. And then, with the inhalation, slowly come up as far as it is possible for you. Exhalation, slowly come down, and now give your lower arms on the ground, your elbows on the ground, and the lower arms, Unterarme, on the ground, Vijay, and the arms on the floor, like this, like a sphinx, yes, and the elbows are under your shoulders, yes, so. And with the inhalation, slowly come up, and with the exhalation, come down. Put the arms by your side and feel your spine. And if this is the proper way to practice at this early morning time, then repeat this again. But now we will do this Triyapuchangāsana. Now, you have to give your hands near the shoulders. The elbows are up. The chin is on the ground. The legs are together. And the legs are apart, and your toes are on the ground. Now, push your pelvis on the ground. All muscles are in tension to protect your back. And with the inhalation, come up slowly. Push your shoulders down from the ears so that your neck has space. And with the exhalation, look at your right heel over your shoulder. With the inhalation, look in front. And with the exhalation, slowly come down. With the exhalation, come up. Now do it on the other side. And keep the attention that your shoulder is pushing down when you are turning your head. And be very careful. Inhale in front and slowly come down. Now, close your legs. Place your arms at your sides, your head on your chest, and feel your back and your spine. Relax your back, your spine, and your shoulders. And now for the next exercise, come up into a sitting position. Ākaran Āsana is the next exercise. You come in a long sit, so Tāḍāsana. And to prepare yourself for this exercise, we will do half butterfly. Now put your right foot on the left side, or on the inside of the left side. Relax your knee and your hip, and slowly go up and down. And then change the feet, and again on the right side, half butterfly. And now you stretch your left arm high up with inhalation, with exhalation, bend, and fall. Put your left leg with the left hand and continue with the half butterfly. Inhalation, come up; and exhalation, down. And do the same on the other side. Exhalation, right arm up, stretch the right side. And, on the exhalation, put the right leg with your right hand. And continue, half butterfly. Exhalation, come up, stretch the right side. And exhalation. Put your right foot over the left thigh. With the left hand, put your right big toe. Come into a straight position with your spine. With the inhalation, the right arm is up. With the exhalation, the right hand is taking the left big toe. And with the inhalation, the right big toe is coming up to the left ear, and the elbow is up. And then slowly come down and stretch your, now on the other side. So, left foot over the right slide, the right hand is taking the left big toe, the left hand is taking the right big toe, and the left big toe is coming up to the right ear. Slowly down, come again into the Taṇḍa Āsana. So if it is difficult for you to bring the leg up in the position when you are taking the big toes, then you can prepare yourself with another exercise. You can take the lower leg with both arms, like a little baby. Push it near to your body, and you can shake your leg a little bit. And then again, stretch this leg and do it with the other leg. Stretch your leg. I tell you this because very often people think it is impossible to bring the leg up like this, yes? Because they have the feeling in the beginning that the legs are fixed, but if you have this information that it is possible, if you take your leg near to your body, if you’re doing like this, then you can, you have this imagination, how I can bring it up, yes. So, this I only wanted to tell you because there are some borders in this force path, and sometimes the people say, "I don’t like to make these exercises." So, okay, so then we will do the next, Gomukhāsana. Gomukhāsana is very good for your hips. But sometimes it is not possible to do this, so the best preparation is again half butterfly and full butterfly. So we’ll do full butterfly. Put your feet together, relax your knees and your hips, and full butterfly. Then stretch again your legs and now, bend your left leg and bring your left heel near to the right hip, then give the right leg over your left leg, and the right heel is also near to the left hip. And the foot soles are facing backwards. And now, put both hands on the right knee, keep your spine straight, and relax your hips. If you have a tension in the hip and breathe into this tension. When the right knee is up, then the right arm comes from down, up. Davide will demonstrate it. Look at his back, and the left hand stretch, and then the left hand is coming from up to down, and both hands are coming together. The head is in one line, and try to push your left underarm a little bit to the back. And look up, smiling. And then carefully and slowly come back, stretch your leg. And we start now with the right leg. Right heel to the left hip. Left heel to the right hip. Both hands on the knees. And maybe you feel different. This is mostly so that you do not feel the same on both sides, not the same tensions, not the same relaxation. And again, breathe into the hips and the tensions, if you have any. Now the left knee is up, and therefore the left arm comes from down up, and the right arm from up down. And bring your hands together, put your head on the right lower arm, and look up and feel the stretching. This is very beautiful. Slowly come, stretch your leg so a little bit, bring your legs apart, and then turn your feet together so that the toes are looking together on the outside, and feel your hips. This is a good relaxation for your hips. Our next exercise we love very much: this is Kaśyapāsana. We will do a simple version in the beginning. We have to come on the right side. We start on the right side because very often the right side is the stronger side. Put your right upper arm on the ground, feel your body in this position. So, if it is very hard for you to do this exercise, for example, if you have a problem with your shoulders, then it is, it is really not good to do this, yes. But you can help yourself if you are bending your right knee, which you can show for a short time. Right knee, yes. The left knee is stretched, the right knee is bent, and now give your concentration in the middle of your body. This means where the hips are, and with the inhalation, bring your body up like this. So, lift your body, lift your hips up, and slowly come down. So, this is the easiest version. When we come up, we first activate the abdominal and pelvic muscles, and with the inhalation, we then lift ourselves up from the middle. This is relatively easy to have the feeling of how it feels. The body is raised, and we then have our weight on the lower arm. Now we stretch both legs. We are still on the lower arm, and now we try this exercise with stretched legs if it is possible for you. If not, then you repeat the version which we did now. Now, we are laying down on your upper arm, both legs are stretched. You have fixed your muscles well in your belly and in your pelvis, and with the inhalation, come up slowly. With the exhalation, come down. Now we change to the other side, and let us repeat these two versions. I cannot do this. First, you bend the lower leg, and now with the inhalation, come up, and with the exhalation, come down. And now, with stretched legs, feel your shoulders in a good position. Feel your muscles in the belly and abdomen be well prepared, and now with the inhalation, come up and slowly and controlled come back. And now we will perform the exercise again. Come back on the right side, and now the right arm is stretched, and in the beginning, feel your body in this position. This is very good also for your inner organs. On one side, the organs are stretched; on the other side, they are compressed. Pressed. This position is already very good for the internal organs. On one side, they are stretched; on the other, they are compressed and subsequently well-circulated. Now, come up with the shoulder rest. You should not hang in your shoulders. You should be a little bit straight. And imagine if your arm is in the right position, that you can easily come up with your body. And now again, bring your attention to the middle of your body. All muscles are now prepared. And with the inhalation, come up. If it is possible, bring your left hand to your back and your left leg up, and slowly bring the left leg down, and also your body. And do it on the other side. If you have problems also with your wrists, then do it on the upper arm. Now prepare your body again. Feel the position of your stretched arm. Feel your shoulder. Feel the middle of your body. Feel that your muscles are prepared. And with the inhalation, slowly come up. Bring the right arm on the back. Stretch the right leg, and slowly come back. And lie down on your back for a few seconds. That you are breathing quietly again. If not, make a deep inhale and exhale, and then relax your breathing process, and we will demonstrate or perform two more exercises. The next exercise is Samatulana Āsana. It’s very good for our Maṇipūra Cakra. Deep inhale and exhale slowly. Move your body and come up in a sitting position. Sit straight across your fingers in the neck and the elbows are on the side, and then you can imagine you are on the sea and the sun is shining. The sun is really shining now, and this is a wonderful chair. You lay down and stretch your legs and enjoy. And slowly come back, stretch your leg, relax your Maṇipūra. And we once repeat this exercise with normal breathing. Again, come back, come in the position, and stay with normal breathing. Slowly come back. Relaxing Tandrāsana for some breaths. For this exercise, we have a preparation from the first step on. If you remember, the first is the boat, where we are shaking left and right, and then this Aśva Sañcalanāsana, and then we have this Santulānāsana, and then we have Naukā Sañcalanāsana. Yes, so this and this is very, very good for your Maṇipūra cakra. And if you were listening to the lectures of Swāmījī, he was very much talking about prāṇa and the importance of the Maṇipūra chakra. So, our last exercise for today. Come, please, in Vajrāsana. Vajrāsana is also very, very good for our Maṇipūra Cakra. We heard yesterday about the Vajranāḍī again. And it is best to sit in Vajrāsana also after eating. It is very good for our digestion. Now, this is again an asana where we have to take care, especially when we are not sure that our, for example, our circulation, the blood circulation in the head, is very good, or if we have a problem with our neck, then we have to take care. Then it is better to make, for example, another, for example, the mountain or to Sumeru āsana or the fifth position of Kaṭhopaniṣad, to have a good circulation in our head, yes? Or Śaśāṅkāsana is very good also to have a good circulation in our head. But if you think, or if you know, that your brain is okay, and your head is okay, and your neck is okay, then you can do this āsana. So please, arms in front, come up on your knees, and then bring your hands to the front. And if you are not sure where you should put your head, then you can bring your elbows on the ground. And you can measure this, yes? If you are holding your elbows and then you give the hands in front, and here on this point, you bring your head, so when your head is on the ground, then it should be in one line, the head and the spine, yes? Otherwise, if it is not straight, you will have, maybe, some issues; it will hurt you in the neck. Now, when you have your head on the ground, you have to stretch your legs and the hands are right and left from your head in the beginning, and if you are safe in this position, then you can bring your arms in the back, and one hand can take the wrist from the other hand. So now it is important: when you come back, first put your hands left and right from your head, and then first the knees come to the ground and stay with the head on the ground. Bring your... Come down to your heels like in Śaśāṅgāsana and stay, stay in Śaśāṅgāsana or Yoga Mudrā. If you are dizzy, then it is good to come up very slowly, and your chin is staying on the chest, and only if your spine is up, just when the spine is up, then slowly bring the head up. So slowly come up and bring your arms down. I will show it because it is easier than to explain it. If you are in this position and then you come back, and if you have the feeling that maybe you are dizzy, then it is better to help yourself with your hands and slowly, slowly bring the spine up, and when the spine is really straight, then the head is up, and then you can stretch and bring the arms down. This is very good for your blood circulation. It is not only in this position, but all the time. When you are bending forward and then you think, "Oh, maybe I’m now dizzy or so," then it is good. Keep the chin on your chest and slowly bring the head up. So, thank you very much. We will now make a short, very short relaxation after this āsana, only to feel this āsana. Please lie down on your back. In the end and in the beginning, it is always advisable, or it must be, that we make a short relaxation. That all the energy can flow through the whole body. Three times, inhale and exhale. Deep inhale and exhale. And with the exhalation, bring all the tensions out of your body and relax your breathing process. Feel the reaction of the asanas in your body and your mind. Feel how your body is able to relax after this exercise. Your hands and your feet are relaxed. Your arms and your legs are relaxed. Your pelvis and your belly are relaxed. Your whole chest is relaxed. Your throat and your neck are relaxed. All your muscles in the face and your head are relaxed. Your shoulder blades, your back, your buttocks, and your spine are relaxed. Your breathing process is relaxed. And you? All your nerves are relaxed. All your nerves are relaxed. Enjoy the state of relaxation. And now, long exhale, and then three times inhale and exhale. Begin with a long exhalation, and then breathe in and out three times, deep and long. Slowly start to move your body with soft movements, like you are moving after sleeping. Begin slowly to move your body as if you are sleeping. And then stretch your body. And then slowly sit up with closed eyes. And we will end with three times Oṁ singing. Deep inhale.