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We shall start immediately because we have only forty minutes for everything: practicing, questions, and meditation. Please take Ānandāsana and relax. We will not relax for a long time; we will start to practice immediately. Just take the position. We have a few topics today. One is a glance. Second, Swāmījī said that everybody supports the strong one, but the weak one is like a small flame; with any trouble, it just blows away. We will do something: how to become a strong fire. For that, we will also start with practicing how to have a stronger body. With a stronger body, we will also have a stronger will and more energy, and we will become like a strong fire. Problems in our life will only make us stronger and stronger. Once, deep inhale and exhale. Once more, take a deep inhale, and try with exhalation to completely relax your whole body, like you enter into a nice, warm bath. With one exhalation, feel that all tension just goes away. Now be aware of your body. Be aware of the heaviness of your body. In a few seconds, we will relax our body from the toes to the top of the head and from the top of the head to the toes, like one wave. Breathe normally, and now be aware of your breathing process. Be aware of your abdomen, the movements of your abdomen, how with inhalation the navel is going up, and with exhalation the navel is going down. Now we will slowly finish our relaxation. Once, deep inhale, exhale, move your fingers, toes, shoulders, elbows. With inhalation, stretch your body. Inhale, stretch your body. With exhalation, again relax. Rub your palms, and when you feel warmth, place your palms on your face. Open your eyes, and place your hands beside your body. First, we will start with Pavanamuktāsana. It is an excellent āsana for digestion, for releasing tension in the lower part of the spinal column, and also for good circulation in your legs. Right leg. Inhale, bend your right leg. Exhale, nose to the knee. Inhale, head on the floor. With exhalation, stretch your leg. Excellent. Other leg. Inhale, exhale, but a little stronger. Inhale, head on the floor. With exhalation, stretch your leg. Excellent. Try to keep your shoulder blades on the floor, and also try to press your knee to your chest. When you press your knee to your chest, you will feel your lower back pressing the floor, and that is very important. When you press the floor with your lower back, you will stretch your muscles. How to relax muscles? First, you must stretch and relax, stretch and relax. Once more, inhale, exhale, stronger, stronger. Yes, inhale, head on the floor, and with exhalation, stretch your leg. Now, try to feel the difference between the left and right leg. Do you feel maybe now better circulation in the right leg? Why? Always ask why. Why do I feel better circulation? Because you are working now with the preponea, the groin, where the artery is passing. If you have some tension in that area, with these movements you release this tension. Other leg, left. Inhale, exhale, shoulders on the floor, yes. Inhale, head on the floor, and with exhalation, stretch your leg. And once more, inhale, exhale, inhale, head on the floor, and exhale, and left, inhale, exhale, shoulders on the floor, inhale, head on the floor, and with exhalation, stretch your leg. Now, feel circulation in your legs. Try to feel your lower back, and also try to feel your abdomen, because you are pressing. With pressing, you just make that circulation better. Now, deep inhale, exhale, and slowly sit in Daṇḍāsana. I heard that yesterday you practiced something for the spinal column. Today we will also continue with such āsanas. First, we will be training. Why is training so important? First, I will show. When you have tried to practice all this muscle for the lower part, because your muscles will be stronger, and when these muscles are stronger, you will not have a problem with the slipping of the disc. Second thing, it’s excellent for this... In the belly area, if you have a little problem with swimming, a safety belt is also excellent for the hip joints and abdomen. Not only will the fat go out, but it also massages the inner organs, and it is also for the Maṇipūra Chakra. When we said about Maṇipūra Chakra, if we have depression, if we have any problem with digesting, if we have low energy, Maṇipūra Chakra is excellent. First, working with the Maṇipūra Chakra, we will have a fire, a strong fire, more energy, awakening, not being sleepy anymore. And you know, look at the eyes. You will see that with some people, when you try to see eye to eye, you will see that nobody is at home. Something empty, without sparkle. That sparkle, and that you see that is alive inside, it means that the Agni is strong. And also, it’s excellent for hip joints and for the sacroiliac joints. You will be stronger and stronger. Now feel the stretching of your muscles. You are enjoying now. Stay in the position. Also, it’s excellent for the pancreas and for the liver. Do you feel warm inside? Hot. Hot, yes. And do you feel something like hunger? That you are hungry? Yes. It’s good. When you feel hunger, it means that your maṇipūra chakra starts to work on the other side. Yes. We must be strong. If we are strong, the problem will support us; it will be like a big fire. If we are, oh, it’s hard, I don’t have energy. How to change this with the Maṇipūra Chakra? With such asanas from the first level, on the other side. Inhale, and after that we will go to the thyroid. Two, three, four, exhale, five. Six, seven, eight, and ten. Five, slight rotation. And breathe normally in this position. I will explain the next āsana. It’s rolling. Also, warm. We don’t need heating. Also, it’s excellent for the ecosystem. No heating. Okay, rolling is also good for muscles. But stretching, they also work on stretching the calf muscles and all this. We said in Croatia, "zadnja loza," how is it on... These muscles, from the heel to the head, strengthen the whole body. This is also good for the Maṇipūra Cakra and for the Viśuddhi, which means the thyroid. But why? If we want to practice for the thyroid, we have two movements. First, I will show with inhale, same as in the first level. Inhale and exhale. Also, after, we will have Ākāśa Mudrā and Jālandhara Bandha. It is good for the Viśuddhi Cakra and also good for this glance. And the same movements you have during the rolling. When you’re down, your head is completely relaxed. Now, go back and imagine that you have something here. It will also be very bad for your neck and for your vertebrae. You have gone down and down. You will influence this. And immediately you will feel something here. Second thing, try not to do like this, but try in this way: down, inhale. Also, you practice in this way, like Paścimottānāsana from the fifth level, but dynamically. Okay, first we will try to make one experiment. Go back and put your hands here. It’s easy, but now chest up and hands up. Stay in position. Vishwa, yes, you feel your muscles, take muscles, everything, and if you practice in this way, you will have more strength against depression, more energy, and also you will do good exercise for your thyroid. For Swāmījī just now spoke about Viśuddhi Cakra and also Maṇipūra Cakra. It’s good when you take off. It means that we are practicing ten times on one side, ten times on the other side, backward. Yes, sorry, in English it’s backward. Inhale, two. Inhale, three. Exhale, four. Exhale, five. Eight, seven, seven... yes, eight. No cheating. Nine, ten. And now, backward. Open, face up your palms. Now imagine that somebody is pulling you. Inhale, go up, up, exhale, like rotating your shoulders. Two, three movements in one, two, exhale, three, four, five, six, seven, eight, nine, and ten. And now, one on the other side, and relax. Once, deep inhale, exhale, yes. Do you have maybe now some tension in the lower part of the spinal column? Yes, no? Yes? Why? Because we try to strengthen these muscles. And when we try to strengthen muscles, the muscles are a little weak and do not agree with our movements. What is the quickest way to relax and remove this tension? With Pavanamukta Asana. Once more from the beginning. Only one round. Right leg. Inhale. Exhale. Inhale. Head on the floor. And with exhalation, stretch your back and left. Inhale, exhale. Inhale and exhale, and relax. Now, just be aware how you feel now. Is it different or not? Do you still have tension in the lower part, or is it now released? Now, be aware of your abdomen. What do you feel in your... Abdomen, and also be aware of the breathing process. Inhalation, exhalation, and movements of your navel. Now, deep inhale, exhale. Slowly move your hands and legs, and now we will slowly stand up. Hastautanāsam. In Croatia, we have one class for ladies after operations, breast cancer, and things like this. And also for that society, we have good cooperation because it’s free for ladies. Often after an operation, they have big pain in this area. It’s not only pain, but it’s something like an iron for ironing, something hot like an iron put on this area. It’s very painful, not only painful, but it’s warm and like a fire, burning, yes. And also, many people who are working, like what Swamiji said before, as a dentist, or if you work with the mouse only on one side, you will feel in this area. First, it’s pain; after that, it is warm; and after that, it will be like without sensation, feeling. A few exercises, asanas, we will do for removing this problem. Also, if you have a problem when you inhale and you have pain here, it is also a problem with the ribs, the contact between the ribs and the spinal column. An excellent āsana for that is Hastautānāsana. Just sit, stand in this position, and relax. I will show first. Also, it is a very important position of the pelvis, if our position... Also, if you have a position of the pelvis, we will have problems in digesting, and if we are in this position, we are somehow weak. We have not... Purījī, Siddha Purījī, Siddha... Purījī, imagine that somebody is pulling you up, and after that, again inhale. When you’re finishing inhalation, turn and exhale always through the nose, and we will change left, right, left, right. Okay, now we will start slowly, two times together, and after that, in your own rhythm. Slowly inhale, open up, up, exhale, turn and exhale. Inhale and exhale. Do you feel the muscles? In between the shoulder blades, continue, and I release them and relax. Breathe normally. How to correct the position of the hands? Imagine then somebody is taking here a little pull up, and with the other hands, this is like a tail. Not too much, just a little. Instead of this little, and it’s a good position. If you go too much, it’s not good if you’re... On the other side, in the middle. Immediately, you will feel relaxation here. It’s very important. Sitting Daṇḍāsana. I will do it. It’s not a problem. I will not do it. Okay. Two more asanas. One is excellent. Also, if you have scoliosis, if you have, maybe you don’t have scoliosis, when you are in this position, especially adolescents have this position, yes, open. And also, if we are afraid to open our heart, this āsana is excellent. You know, sit in position. Now inhale and exhale. Why? Because this āsana is strengthening the muscles. Just stay in position. Strengthening muscles, which are pulling shoulder blades to the spinal column. And we will have a good position, with little tension here. Two, inhale, exhale, only through the nose. Three, four, five, it’s only the first level. Six, yes, and you will see this, or this movement, that one hand will go up quicker. And for all of this, it’s excellent because it makes our body in harmony. Seven, yes, maybe. I speak too much. Eight, only through the nose. Nine, and enjoy. And thank God, only once more. Inhale and exhale, and relax. Do you feel these muscles between the shoulder blades, the shoulders? Some warm, nice feeling. Only one asana more, and after that, ānanda āsana. If you have, I spoke about this. If you have pain here, but not only pain, but this warm feeling and without feeling like your legs are in the long meditation and you don’t feel your legs. Numb. Numb? Yeah, you feel here. Next asana, my Vakrāsana, will make a stretching, and you will get better circulation. And also, it is preparation for Ardha Matsyendrāsana. Just sit in, I will show first. Sit in this position. Right leg and right hand, but not in this way, but it is open. Sit on the boat, please. Boat, buttock, yes. Imagine that somebody is pulling you up, but not chin up. When does your chin go up? In this position, no? Imagine that your head is somewhat here, and your chin is parallel to the floor. Stay in this position and breathe normally. I will walk around. On the other side, you see, we don’t feel anything in this position. Sit up. No, on the other side, it’s very easy from the second level. No, no, yes, and look to Swāmījī. No, hands. No, I will come. Okay, first your right leg, right leg and right hand to the right leg. We just play. Feel this muscle. And now, inhale and feel this muscle. First seat. And now stage. Exhale. It’s really an excellent āsana. Feel immediately. Inhale. Back. Back. One round more. Don’t be jealous. Inhale, and exhale. Oh. Feel this hand. I’m very nervous. And enjoy. Feel. Inhale and exhale. One more. Inhale, exhale. Inhale, exhale. Exhale, exhale. Exhale. Exhale into Ānandāsana. And now try to feel your spinal column. Ānandāsana. I feel like at home because you have the same mats as we have in Zagreb. Now, take one deep inhale and exhale. And try to be aware of your spinal column. Do you feel your spinal column? Yes. Nice warm feeling, circulation. When you work with the spinal column and try to improve circulation, you immediately work for your whole body, for all organs, all glands, everything. Just try to relax your whole body from the toes to the top of the head, and from the top of the head to the toes, in a few seconds, like one wave, and relax. Just be aware of your whole body, how you feel after these āsanas. When you practice āsanas, there is also one difference between aerobic āsanas and stretching. With aerobic push-ups, you just lose energy. You try to release a lot of energy from your body. With stretching, you are losing and gaining energy. You are at zero. But with āsana, we lose some energy, but at the same time we get more energy, and we feel after āsana that we are full with the energy, circulation, and everything, and we are a little more aware, more conscious, and I hope that we are more hungry. What does that mean? That also Agni starts to work. Now, deep inhale, exhale, move your body a little, and sit in position for meditation. It’s very hard in 40-45 minutes to do something, but we have a few minutes for relaxation and also for the beginning of meditation. In yoga and daily life, we have eight levels, and in each level is meditation, Ātmā Cintan. We will start from the beginning because today we are also practicing the first level. Few asanas from the second, but mostly from the first level. Just sit in position for meditation, but it’s also very important in which position your pelvis is. If you are sitting on this tail, the last vertebra, it’s very hard to sit. You will try to stretch your body, and after a few seconds, you relax again. But if we put the pelvis in a good position, something like a small pillow, but not sit with all the muscles on this pillow, but only with this one vertebra, the tailbone. Your pelvis will be in a good position. You know, this ergonomic chair or pillow is a little, going not flat, but in this position. When your pelvis is in good position, you will sit, your spinal column will be strained, stretched, and your muscles will be completely relaxed. What is most important, your abdomen will be completely relaxed. Don’t be ashamed about your abdomen. It’s good. And relax. Now we will have a few minutes for meditation. Just close your eyes and relax. Relax your legs, abdomen, spinal column, and muscles. Relax your shoulders, elbows, neck. Relax your face muscles, eyes, eyebrows, and forehead. Try to feel completely relaxed and without movement in your body. All together we will chant OM three times. Be aware of our collective sound and just relax. Inhale, om. The head is relaxed. The eyes are completely relaxed. Like you are watching something far on the horizon. Face muscles, jaw, relax your shoulders, elbows, and relax your abdomen. Just be aware of your abdomen and the movements of your navel. Inhalation, your navel is going in, and with exhalation it is going back, expanding and contracting. It’s only movements. Everything else is without movement. Now, just be aware: I am inhaling and I am exhaling, but without the influence of inhalation and exhalation. We are just observing our inhalation and exhalation and feel how, with every exhalation, we become more and more relaxed. Our inhalation and exhalation are without sound. We are breathing through the nose without forcing, without trying to change the rhythm of our inhalation and exhalation. Just be aware, I am inhaling and I am exhaling. With every exhalation, I am relaxed, more relaxed. All tension, all stress from the whole day is just vanished with exhalation. And with inhalation, new strength, new light, and new energy enter our body. You may repeat the mantra Oṁ Guru Dīp Namaḥ. Om Guru Deep Namaha. Om means Absolute, Universal Consciousness. Guru means that which removes darkness and leads us from darkness to the light, from unreality to reality, from darkness to the light, the light of knowledge. Dīp means Cosmic Light and is the name of Mahāprabhujī. My adoration to thee, to Mahāprabhujī, to the cosmic light. And please remove all darkness, all ignorance from my being. Oṁ Gurudīp Namaḥ. And relax, completely relax. If thoughts come, just let them come. If they go, just let them go. Be aware of inhalation, exhalation, and mantra. Nothing else. And relax. Be aware that all darkness, all negativity, and all tension just vanish. Light, energy, and positive feelings come with every inhalation, with every mantra. We are feeling our body, and we are feeling better and better. Now, be aware of your whole body. Be aware of this whole. Once, deep inhale and exhale. And three times we will chant oṃ. Inhale, om, shoulders, grab your palms, and now warm your face muscles, eyes, and slowly bow down.