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Every third person in the world has backaches, and today we will do exercises against back pain. Good idea? Okay. First, everything begins with relaxation. So lie down, head to my side, and relax. Make yourself comfortable. Place your hands beside the body. Once, deep inhale and exhale. Just relax. Relax your whole body from the toes to the top of the head and from the top of the head to the toes. Relax. Withdraw thyself from the external world and be aware of your being here in this hall. Once more, deeply inhale and exhale, and then try to relax your stomach muscles. No tensions in the stomach. Relax. Relax your shoulders, elbows, and back muscles. Try to relax your hips, fingers, and toes. Relax your jaw, face muscles, and eyelids. Just relax and feel your breath. You know that you are inhaling, and you know that you are exhaling. Do not change the breath rhythm. Let it flow as naturally as it is. Relax. Now, three times, deep inhale and exhale. Inhale into the stomach. When you are inhaling, first expand your stomach, then the chest. Exhale from the chest and then from the stomach. And one after the other, bend your knees. Bend your knees and put your foot soles on the ground, slightly apart, so that your whole back is touching the ground. No pillow. If you really need it, then okay, otherwise remove the pillow. Try to touch your whole back on the ground. You may keep your legs a little more apart and just feel relaxed. Is there anyone who has a slipped disc problem? Please raise your hand, okay. So, now, touch your knees together. Yes, your knees are touching each other. And very carefully, slowly, bring your knees towards the body, but don’t move your hands, only the knees. And now, with both hands, hold your knees. You may interlock the fingers around the knees, or one by one knee. Just normal breath. If it is too much for you, you can stretch the legs. If you are tired from this exercise, you can relax. Otherwise, just with light weight, slowly try to bring your knees more and more near the body. But not with force, normal breath and relax. Now, slowly turn to the right side, roll your body to the right side, and to the left side, right side, left side, right side, middle. One after the other, knees stretch out, please. Place your foot soles on the ground, and then stretch out your legs on the ground. Now, if it’s possible, due to the space, try to stretch your hand sideways. If there’s no space, then interlock your fingers under your head. Now, slowly place your right heel on the left toes. Right heel on the left toes, between the big toe and the small toe. Now, slowly try to twist your body to the left side so that your left big toe touches the ground on the left side. Left side, your right heel is on the left toes, and the right toes are touching the ground on the left side, and you are looking to the right side. And slowly come to the middle and place your right heel on the ground. Touch the left heel, place the left heel on the right toes, and turn or twist your body to the right side. Left toe is touching the ground on the right side, and you’re looking to your left arm. Try to touch your left toe on the ground, left side, right side. And slowly come back. Place your left heel on the ground, right heel on the left toes, right toes touching ground left side, and your head turning to the right side. Normal breath. Now you may lift a little bit your right hip so that your right toes come to the left side on the... Ground, and slowly again come in the middle. And heel on the ground. Now bend your knees and place your foot soles on the ground. The distance between both feet is about 45 centimeters. So, legs apart, simply legs apart, about 45 centimeters apart, or the distance from the hips to the knees. Now, don’t put your hands under your head. You can leave it beside. If it is possible, then turn or stretch sideways. Now, carefully, please listen. Slowly, you let your knees fall toward the left side on the ground, but the right knee touches the left foot sole. Understand me? No. Who didn’t understand can look to the demonstrator here, this side. Gaṅgā is demonstrating, and you can look, she’s near me here, how she’s doing. This is a very, very good stretching of the thigh muscles and twisting of our spine in such a way, in a gentle way, that all the tensions and stiffness are removed. Slowly, again bring the knees up. The greater the distance you keep between both foot soles, the easier it will be and the more effect it will have on the lower back. Knees, let it fall to the right. Look to the left, and the left knee is touching the right foot sole. The left knee is touching the right sole, and we are looking to the left side. Normal breath, simple but effective. Easier, more powerful. And again, come to the middle. Now, from your own self, repeat please, twice. Two times left side, two times right side. It means alternative. Take your time. After you finish two rounds, you may stretch your legs out and turn over on your stomach and relax. Just relax. Now, bring your chin to the ground and your hands beside your shoulders, like this. Look to me, please. Like this on the ground, the hands. Not under the chin, but just like this. Do not bend your knees due to the space problem, and let your elbows rest down and far away from the body. Now, toes standing. Place your right toes on the left heel. Legs completely stretched. Don’t bend your knees. Now, try to bring your right heel to the ground on the left side and look to the left side. Yes. Perfect. My God. We will have no more back pain. And if we don’t have pain, we will have... So we will get rid of it again. Slowly come back to the middle. Toes down on the ground. And place your hands beside the thighs. Yes, and keep your feet flat or straight. Do not stand on your toes, and look at the demonstrator. I will tell you how you will look. So, the demonstrator will demonstrate again the same posture which we did half a minute before. Okay, and look to her. So now, raise your hands beside the body. That is a trick, how to bring you up. This is my whole program. I want your back muscles to get strength, all the parallel muscles to the spinal column. When they are strong, then we don’t have pain, back pain problems. So, look to the demonstrator, please. Can you bring your hands near? Yes, and elbows resting on the floor. Look how her elbows are. You had elbows like that. So, hands beside the body, please don’t make like this, gentlemen. I want to place my hands beside the body, near the thighs. Yes, that’s good, perfect. Now, to see the demonstrator, you have to raise only the upper part of the body up. Don’t move your hands. Upper part of the body, you can move as far as you want. She will do the posture. You look up, she remains where she is, and you come down and relax. Lakṣmī, put your head down. Don’t put your right toes on the left heel. Just let your feet be relaxed. Not standing on the toes. That was only for the demonstration. You are only the observer. So again, once more, raise the front upper part of your body up. Hands remain as it is. Now, Gaṅgā, please. Other side. Change posture. Look how she’s doing. You just go up and look carefully. Look how her back is. Oh my God. Perfect. And come down. So Gaṅgā, you can also relax. Bring your hands beside the body. Very good. Now, you will count 25 times, and then you will come down and count 15 times. So, only the upper part of the body raises up. Count 25 times yourself, normal breath. Try to be up or look more and more up. 25, please. Okay, when 25 is finished, you come down, and when you... Have finished 25, you come down and count. 15 times. So here, counting 25 means 25 seconds, please. And when you are down, then 15 seconds. Three times. Good. Just relax. Place your one cheek on the ground and relax the whole body. Just relax. Exhale. Very good. Slowly sit up. Sit in vajrāsana like this. If you have problems with your ankle joints or knees, then just avoid it or stand on your knees. Now, one, hands up and look a little up. Two, hands down on the knees. One, two, one, one, and bend the whole upper body down with the hands. Purījī, Purījī... One normal breath, and slowly come up, hands down. Now, to strengthen the hip muscles and the ligaments of the ankle joints, sit on the toes. Toes standing, knees up, yes, and fold your hands. Concentrate anywhere on one point; look on that one point. Do not support your hands on the knees. When you miss the point, the body will be dispelled. This is also good for concentration. How is your concentration? We can find out just now. Once, go back and relax. Touch the knees to the ground. Yes, and once more. Again, sit on the toes. Knees up. Fold your hands, other palms. Concentrate on one point. And now we will see how our concentration is. It means close your eyes. Very good. Stand up as it is, if you can, without supporting the hands. And interlock the fingers and stretch your body up. Toes, stand on the toes. One and two. Hands on the head. Toes down. Heels down. One and two. One. I was just in Kannada two days before, in the forest of Vancouver. And the big bears were there, so I told them what to do when they come near. So, hands, toes down, one. And they said, "Make yourself big." I said, "How?" So they said, "Do like this." And he said, "Oh, so the bears will run away." This is a good protection, and three. There is only one hope: that you make yourself like this big. And do like, oh, so they go away. But you don’t have the bears here, no? No. Then, it doesn’t matter if we are big or small. Once more, stretch. Yes, on the toe. And down. Hands on the legs apart, about 50 centimeters. Turn over on your blanket, but keep your legs apart. Hands up, stretching, fingers interlocked. And slowly bend to the right side as far as you can. Stay there. Feel your side muscles stretching. Normal breath. Two in the middle. Come up. Normal breath. Left side in the middle. Right side in the middle. Left side in the middle. Hands down. Legs together. If you can, place your left foot on the right thigh, above the knee. Not supporting, but putting on like this. And fold your hands and concentrate on one point. You will feel how many muscles are occupied with this one posture. Okay, change the posture. This is the best training or exercise for ligaments. Good. Down. And now the final last posture, okay? Both legs up. Okay, sit down please. These were very gentle but very effective movements, exercises, or postures of yoga, and in life, to strengthen the back muscles before we go to do some more advanced postures. This, you will feel today very pleasant. Tomorrow you will have a little sore muscles, though it was not a difficult one. But certain muscles were never in movement. And now they came in the movements, so they will feel that. Every day, practicing for one and a half hours, only these which we did. Then we come to the second level, then the third level. Today is enough. And now we can have little windows open. Can the windows be opened? Both sides. And if you have any questions, please feel free to ask. If you have any health problems, you can also ask. Maybe I can advise you on some exercises. Tomorrow will be again for mental balance. We will have some good exercises tomorrow. Any questions? Yes? Yes, slowly. Yeah. Better to do only five times than do quickly ten times. Yes. Yeah. So this is a balance, a harmony of body, mind, and soul. Yeah, slowly. I always give an example. We can also do that. Take your right hand like this, hold, and now do this movement. So, okay, how do you feel? You know. Now we do slowly, thumb inside, close the fist, and just additionally to support, hold your wrist tight, hold it very tight, and only the right palm open. Look to your right palm. Concentrate on the right palm. What will happen now? Now release your left hand. Did you feel the blood circulation? It was shooting the blood. If you have a needle here, it will go up until there. How many liters of blood is the heart pumping per minute? Five liters. Our heart is pumping five liters per minute. So this is also exercise for the heart, good. We do it with the left hand also, otherwise the left hand is offended. Tighten and hold your wrist very tightly, very strongly. And slowly open the palm and look at the tips of the fingers and the palm. You feel sensation, you feel the needles in the palm because it needs the blood. And now, feel the palm while releasing the right hand. Yes, very light. And if we do only like this, it has not so much sense. Slowly, perfectly, it keeps the balance of the body and mind and develops concentration. And one is one with oneself. You are one with your body, you are one with your thoughts. Any more? Do you have headache problems from time to time? On a full moon, or when the weather is changing, or if you have someone? One, two, three, four, my God. You see, my right side is a problem. My left side is no problem. The left side is the heart, the right side is the mind. Okay. So there is one exercise called Kapālbhāti Prāṇāyāma, a breath technique. Try to do this three times a day, every day. About a few minutes, morning, lunch time, and evening, do it continuously for one month, two months, and you will see that your headache problem will go away. But at the same time, you have to drink a lot of water, pure water, not very... Good, filtered grapes water, but the tap water, yeah, the grape juice, you know, which is purified until it turns into alcohol, yeah, so no, no, no. So, you know how the Kapālbhāti is? You have to do the Kapālbhāti. Who knows? Many know. I am sitting because I also need some posture, like Gaṅgā. This does good to the whole body. So, Kapālbhāti only gives more pressure to the exhalation from here. Not like this. Not like this. Like a locomotive. Kapālbhāti. That will, you do it for half a minute or one minute, then rest for a while. You feel already now very nice, relaxing in the brain. Once more. Or you can count 50 times, 50 rounds. Good. When 50 times is stopped, close your eyes and feel how you feel in the brain. Again, 50 times.