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We will all begin to practice a little. Regarding what we spoke about yesterday concerning the nāḍī systems, sit in Vajrāsana. Vajrāsana is like this. Is there someone who can sit here and demonstrate with bhakti-sāgara, amṛta-sāgara? All these bags, pillows, and such—it doesn't look nice for you. Remove them all to this side, in a corner somewhere behind the curtain. So, Vajrāsana, please, with the big toes touching. This Vajrāsana is designed especially to strengthen or to activate that Vajra Nāḍī. Vajra means solid, strong. This Vajra Nāḍī begins from between the big toe and the second toe. Its effect starts from that point, and it comes and connects to the Suṣumnā where the Kuṇḍalinī ought to be, at the middle of the end of the spinal column down. The Vajra Nāḍī guides our connection with this nāḍī till the navel. Therefore, after eating, if we can sit for 10 minutes or 5 to 10 minutes in this posture, the first benefit is that people who suffer from constipation will not have this problem if they sit in this posture. When we sit in this posture, our whole spinal column is straight. At that time, there is no tension in the back muscles, so the shoulders are relaxed, and the elbows are relaxed. This means the stomach muscles automatically relax, and digestion begins to function very properly. So this is designed as Vajrāsana for digestion. Those who have digestive problems should really practice after eating. Sit for 5 to 10 minutes in this posture. This supports and helps our Vajranāḍīs. Now, the Vajranāḍī has two branches. It goes like this, down to the big toes—the big toe and second toe, left and right. It’s not only on one side. This Vajranāḍī is then passing through this side, on this part of our shin bone. It goes between here. When you are tired or have some problem with the hip joints, then you have pain here. So you must ask here. It is opposite to the sciatica. So when Vajranāḍī is strong and balanced, we will not have the sciatic problem, though it is on the other side. The sciatica begins from the hips, from the spinal column. It goes through this. You feel it in the buttocks, the thigh muscles, and it goes to the calf muscles. But the Vajranāḍī is from above, down from the big toe and second toe there. It goes through, but it controls, guides, and balances the sciatic nerve. Now, the second is called Vīrāsana, the hero's posture. You see the demonstrator? Yes, it is on the toes. So, their left leg, knee down, and toes are standing, and they are sitting on the heel. Yes. It warms up our body, so it will warm up. Don’t worry. So, look. Your foot is standing, toes standing. Look to the neighbor. Very good. So, one hand is on the thigh, and the second hand is supporting your chin, and the elbow is resting on the thigh, on the knee. This is called Vīrāsana. Vīr means the hero. Vīr means the guard, one guarding in front of the house or someone, so that in this posture where you cannot sleep, you are aware, and at any time you are ready to stand and run. So, the hand here means they had some weapon or some stick in their hand. Secondly, it is a very favorite posture of plumbers. Then they don’t feel pain in the... you have to work something down with a screwdriver, and you sit like that, you don’t feel pain at all. You can do it for nearly 20 minutes, and then after you say, "Oh." So, change the position, please. Yes. So, the right foot is standing. Yes, and left toes standing, sitting on the heel, and knee on the body straight. The heroes are like this, not like that. That’s why the hero looks at one point. After sometimes, one week or two weeks, it will not be so discomforting because it means now the nerves near the foot soles are more or less synced in; the muscles are in. That’s why it’s difficult. When all the foot sole muscles and everything will be nicely soft, relaxed, and straightened, then there will be no pain. So, this will repair our digestion. This will repair our headache problems, also many, many things. This looks very simple, but it is very powerful. Yes, and you can feel it is powerful after two minutes. So, again sit in Vajrāsana. This, what we spoke about yesterday, is nerve systems and the Kuṇḍalinī chakras. So, in all of this, these postures are applying to the lower centers of this Mūlādhāra Chakra. The Chakras are there from the foot soles. Those who are doing acupressure know; they tell that all the points, the organs of the whole body, have roots or beginnings of the glands here on our foot soles. Therefore, this is very important to develop in āsanas. Now, if you do it for only five seconds, it has no effect. It should be slowly, slowly developed. So, once more, please. Left toes standing. Right knee up. Yes, sit on them. Very nice. Now, try to draw one picture on this screen. Anything that you would like to draw. Okay, let’s make a mental picture of a bird, a pigeon, a cat, or a flower. Okay, so don’t move, of course. The picture cannot be ready. Your balance is on three legs. Otherwise, normally, you are only on two. So three means the toes of your left foot, your left knee, and your right foot, you see? With a three-legged table, it never rattles. So you have to learn this posture. Don’t give your weight down; give it on your knee. This is sacred. Oh my God, why you didn’t? Tell us before. So you see, you give the weight on the knee. This principle is this: when you have to get up, where will you give your whole weight? On the knee, yes? So therefore, give your whole weight on the knee. Only symbolically, your buttock is touching the heel. Yes? It’s easier? You see? Okay. Come back. Is it cold or hot? Hot. Warm. Okay. Very good. Now we come to the right side. You know, some people have headaches from time to time. If you do this posture every day, three times for one or two minutes, you will see that the headache will go away. And kapālbhāti, prāṇāyāma, this one, and pastrika is this one. Kapālbhāti is when the locomotive starts. Yeah? And kapālbhāti, then it goes. You see? Now you didn’t feel the pain because your attention was there. Go back, please. Relax. Relax. Yes. This is a very, very important, very beneficial posture. So this is a classical posture in yoga. There are about 84 postures. After we create many, many sub-postures, this is very effective. So you can’t do it just by moving up and down. No, you have to stand there to give a chance to the nerves again to awake and supply the energy properly. Now we will do it with both toes standing. So, both feet, toes are standing, yes, and buttocks on the heels, sitting on it. Yes, hands on the thighs. Knees touching the ground. Yes, then hands. Very good. Perfect. And now we fold our hands. And now you will concentrate on some point and hand sidewards. And hands going up above the head and fold the palms, stretch the hands up until the side muscles are stretching. Bring the hand down on the head, and in front of the chest: one, two, three, four. Hands on the thighs, now. Knees up, yes, perfect. Yes, and hands in front of the chest. If you miss the point, you will be disbalanced. Concentrate on any one point which is not movable. You can have your legs or your feet a little apart. Place your toes on your feet a little apart. It will be easier. Yes. Okay. Hands sidewards. Don’t miss the point. Of course, back straight, and hands up. Remain there until I’m controlling everyone’s postures. Elbows should be more straight, yes, and hands on the knees, not up from someone, and hands towards the chest, and hands on the thighs, knees touching the ground, and sit in vajrāsana and stretch your legs out. Look to your toes. Ask them, "How are you?" Very good. Yes. Now, contract your toes and relax. Open your toes. And now, stretch your toes out on the ground. Yes, and towards the body. Stretch and towards the body. Once more. Very good. Very, very good. Again, we come to this posture. We go to Vajrāsana. Our digestion will be very good today. You can eat, yes, two apples more. Very good. Now, go to Vīrāsana, and one hand, left hand on the thigh, and right hand on the knee. Knee, pull a little closer so that your elbow can come on it. You are giving more weight on the knee. Now, what we want to learn is how many seconds it takes you to stand up. The other hand is on the thigh, the left hand, yes. So now, individually, stand up. He, ah, that was not a guard. Till then, the thief has run away, and he ran away. Again, we sit down. Yes, this is a training for the thigh muscles. It is a training for the stomach muscles. It’s training for concentration and memory, developing through this posture. It gives strength to the body and mind to concentrate because of the Vajranāḍī. So, it’s on you. Stand up. That was not good. Ariyam. It was very good, but different hands went like this. You had to stand up like that. Someone lost the stick. Stood up, but once more. Other leg. Yes. This is a training for becoming alert, aware, conscious. Anytime you can withdraw thyself, and you can all immediately become extrovert. So it doesn’t give a shock to the brain. Otherwise, it is a shock. But when we do this training, then eventually it’s ready, memories will develop very, very much. You will be more alert, more aware. It means all the organs and nerve systems are very alert. So you must not run up, but try to come nicely up. Stand up. Okay? It was too slow. It was too slow. You come nicely, but like that. Not like this. So once more, please. Yes, very good. Ladies are much better than boys. We shall make the ladies the guard, the watch, the watchman. Very good. Sit, please, in Vajrāsana again. And sit on the toes, on the heels. Yes. And lift apart your legs and your feet. Yes. Hands on the thighs and thighs up, knees up. And stretch your hands sidewards. We would like to test now our concentration. Who am I to judge anyone? You have to judge thyself. So you fix your eyes on one point. You can pick it on the corner of your yoga mat. And now, concentration training comes. Close your eyes and open the eyes. Very good. Again, sit comfortably. So, this exercise for the Vajranāḍī will develop strength in all the muscles of the body. It will make you very aware, conscious, and alert in every aspect. It removes the laziness, the dullness. It brings the body balance again, very strong, very, very much. You know when someone’s ankle joint, the ligament is torn because you fall down, or your shoes were not good, or from high heels. Then nowadays in the therapeutic system for therapy, they develop one kind of disc. So it’s standing on one edge, and this is like a lead, and you come on it, and it’s moving. So you have to stand there to balance, to train all these muscles and ligaments and nerves, or whatever is here. Now, we don’t need that kind of instrument. This is an instrument which develops and again strengthens our leg muscles very, very much. It gives balanced support, certainty, and strength to our legs and ankle joints. So once more, please. And now, the knees up, hands sidewards. That is more balanced. Now try to stand up. Many are perfect, except myself. Again, go down. Yes, on the toes. Perfect. Yes, you have good balance, good strength, good concentration. And now, once again, come up. Yes. And now go down, but slowly. Sit slowly, comfortably. Remain there. It’s perfect. You can place your hands on the thighs to rest. Now concentrate or feel. Or become aware of your ankle joints. What’s happening with your muscles? And now slowly, as it is, come up. Very good. Hands up. Interlock the fingers, the palms towards the ceiling. And walk on the toes 50 steps on your blanket, yoga mat. 1, 2, 3, 4, 5, 6. On the toes. Only 50, not 100. You walk too slow, I think. Very good. Hands down. Now, hands up, straight above the head. And we will go to Hastapādāsana. Slowly bend forward as far as you can, and bring your toes, palms touching the ground. Or tip of the fingers close to your body, as far as you can, or you can hold your ankles and touch your nose to your knees, just comfortably as far as you can. Perfect. Slowly up, and hands sidewards. And down. It didn’t stop. Okay. So, next posture. Get a balance. Bend your left knee and place your right foot on the left foot or on the right thigh. Not on. Support it. Sidewards. Yes, inside. That’s right. Left. And stretch your hand sidewards, and fold your palms near the chest. It is one of the best concentration trainings. And always, you can test yourself how good your concentration is. It means, now close your eyes. Very good. So it means you have very good concentration. Before you fall down, immediately you come down. So you are very alert. Okay, perhaps with the right leg will be better. So, right foot up and left one. Perhaps it is better balance when the hands are stretched out like a bird or airplane wings, balancing, and now we close the eyes. All right, hands down, foot down. Slowly sit in Vajrāsana. Hands up, knees slightly apart, not very much, and now I’ll exhale and bend forward. On the ground, hands and elbows and forehead, relax. Normal breath, relax. All the brothers and sisters, the friends who are with us through webcast, the next webcast will be announced when it will be. Thank you and wish you. This evening we don’t have a webcast now, so it will most probably be from Washington, or we will announce. All the best. God bless you. Adieu and good night.