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Welcome, all of you. Today’s program was very nicely designed. It was nearly midnight, so everyone was tired and did not fully realize what the Master spoke, and they went away. Now, as I told you, which group should be at which level of yoga in their life? This means that not all Kriyānuṣṭhān people today need to do the handstand. I give you three years. How much? So, three years—I think we can do something. Those who are below 40 years, and those above 40 years—they are the seniors. They can do what they want; they are in retirement. But it does not mean that you will become lazy now. You should try to do different postures: Sarvāṅgāsana, Halāsana, Paścimottānāsana, Harmasyāsana. Those who are above 45 or 40 should do these. This means you can be in the anuṣṭhāna, kriyānuṣṭhāna, but there is a condition. You may not be able to stand on your hands, but you can sit on your legs. So, at a minimum, you must be able to sit for one hour without movement. This is a fifty-fifty arrangement. I gave you freedom regarding the handstand, and you give me your promise that you will sit for the anuṣṭhāna for a minimum of one hour. Otherwise, according to the timetable, it is two and a half hours of sitting. Sukhāsinam, kāya-sthairyam. Sukhāsinam, kāya-sthairyam means the motionlessness of the body—not always moving like this and like that. No, kāya-sthairyam. Not even moving the head like this. Be alert, aware, conscious. Jagratha—awaken. You know what you are doing in kriyā. Chitta vṛtti nirodha—control your vṛttis. So when you are in the chamber of the Kriyānuṣṭhānī, try to bring your awareness to your body, mind, consciousness, and your techniques. Then you will be capable of gaining some experiences. Yes, Patañjali was right: Atha yoga anuśāsanam. Now yoga begins with anuśāsanam, which means discipline. No discipline, no success. Now, to sit for so long, you must prepare for one year for your Kriyānuṣṭhāna. You have a one-year time from August until August. This means we have to train our leg muscles and our knees. Find a good position. Kāyā is the theory of the motionless body. In the glass, there is water. You may not see, but I see. This glass is steady; it’s not moving. So you can see clearly at the bottom. The liquid is not moving, but as soon as I touch and move it, the water moves. So our mind is like water in our body. When you move your body, your mind also moves. Therefore, śānta citta—peaceful, peaceful your consciousness, your mind. So, every day you should do those postures which are very important: Sarva-hitāsan, butterfly, half butterfly, full butterfly—these are really good. Here, the hamstrings become shorter and shorter when we only sit on a chair and do not practice this half butterfly. So please, try to do the half and full butterfly. You see, it is like this. Otherwise, you will also have problems with the hip joints and walking. It takes us one year. I give you time. In one and a half months, you will be perfect. But you see, you have to come down, press, and then sit straight, bow. Many feel like this, and then bring your heels closer to your body and press down. Look where the heels are going—away towards the body. However, those who have had a knee operation or really have knee problems should not force it. But if you do this butterfly, it will help you so much. This is a very secret technique. And then, half butterfly. Yes. Now, hold the toes. Yes. And forward. Yes, and touch your forehead to the knee—very good. Then come up a little bit again, and hand up—no, this hand down, no, no... on the thigh. For example, you did wrong; he did perfect; she did perfect; she also, but he did not. So, what does that mean? Keep your leg straight in front of you. Your body should not stretch your leg outward. So, leg straight, both legs straight. Yes. Now, don’t move the right leg; only bend the left leg and place it on the thigh. Very good. So now, straight like this, bend towards your left leg. First, go like this, and then down. And now, head touching your knee. Those who cannot will need time. And now, come up and put your left hand on the knee. Yes, now hold your hands on the back, either interlock the fingers or hold one of the wrists. And now, bend forward and touch your forehead to the knee. Remain there. No problem. Now try to relax your thigh muscles and calf muscles. Just try to remove the tension from the leg muscles. Also the back—where there is resistance, relax it more and more. It should not be painful, but stretching, a little bit unpleasant. But this part, we call the hamstrings, they will expand. Yes, remain there. I have to count how many are doing perfect. Oh, I counted all already. That’s called Master Vision. So, 80% of you are perfect, and 20% are a little bit over age. No problem. Keep on bending forward and leave the thigh muscles relaxed. Leave your stomach muscles relaxed. When you relax your stomach, the thigh muscles will relax. I wanted to tell you something, but I had to think over what. Yes, I want to tell you something. Stay there. Today we have special technology. You will be very happy to see. Our camera operators are very good today. And slowly, hands up or head up. And stretch your hands up. Interlock the fingers, palms upward, and stretch. And just look at me. Hands will go down, head also, and your leg, foot will be here. Yes. In the German language, it means I prefer to stay in the first group. I like to be in the first group. I would rather be in the first group of Sarvahitāsans who said it is too easy or who said it is boring. Let me think it over, just relax and slowly come up. Very good. You were perfect, all. You don’t feel anything, but I feel proud of you. Hands down on the thighs, and full butterfly. Just relax your legs. Let’s enjoy the butterfly. Just relax, just relax. Now, hands on the knees. Very good. Legs, stretch your legs. And it was the left foot; now the right foot on the left thigh. I mean the other foot. Let it move. Adjust. Foot on the thigh. Hold your foot. Keep it more towards the body. And the left hand on the left knee. And now, the hand up. First, bend forward like this, the belly, and hold your toes. If you can, then touch your forehead or nose to the knee, and place your right hand on the knee, on the right knee, yes. Remain there. I’ve forgotten something to tell you. I’ve forgotten to tell you. Please, normal breath. I thought everybody was holding the breath. And slowly up. Yes. And down. And hands on the back. And to the knees. And if you have a problem keeping your foot on the thigh, put it down. Lean on your left thigh. The normal position is with your left leg straight, and you lean on the left leg. Your left thigh is in the center of the chest. And slowly come up, and we will stretch up, and bend a little backward, and now bend forward. And slowly come up. Hands on the thighs, stretch your legs out and sit in Vajrāsana. Who is the new person? One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, oh. So I’m sorry, if you are here for the first time, you will say, "Oh my God, what is this man doing with us?" But you are a practitioner of yoga in your life. So welcome, and tomorrow morning is Sunday. Those who are for mantra dīkṣā should get mantra dīkṣā. And after that, those who are ready for kriyā dīkṣā will get kriyā, but you also have to get the agreement, permission from your country’s national center or your teacher. So welcome to those who are here for the first time. You see, now you have the space. You have a place for the movements; otherwise, you are touching the other person’s hand. With closed eyes, you go like this and you bless others’ hands. So we will talk from tomorrow onwards about prāṇa. Today is Guru Pūrṇimā, and this is a guru prasād. Good? Okay, then stretch your legs, hands on the thighs, and inhale, hands. So, like this distance. Beautiful yoga flowers, like sunflowers, yoga flowers. Remain there until some photographer should come—not from the back side. My photographers are always on the wrong side. From here, look how beautiful the hands are there. Yes, yes... trust me. And now we will do swimming in the sky. Moment, all together. Left, right, left. Left, right, left, right,... left, go ahead. I will hold you so that you don’t levitate. Okay, very nice. Thank you, thank you. Inhale and exhale, Paścimottānāsana. Very good. Try to relax your thigh and calf muscles. Try once to release the tension of the legs. Either hold your calf, or ankle joints, or toes, or interlock your fingers, and leave your palms in your hands, your legs in your palms. And slowly try to relax your back. And listen very carefully to what I’m telling you. This posture can also cause a slipped disc, and this posture can also cause problems with our hip joints, but more so, sciatica. So listen again. You relax, but there are some muscles parallel to the spinal column. Don’t give them relaxation, because they are holding our spinal column for safety. I thought you would be sweating, but Alagpurījī sent good air from the Himalayas. So in the āsanas there are four movements. One is called body warming. Second is called stretching and managing the postures. Third is called dynamic. And in dynamic, we can also say the contrary pose: when we bend forward, then we should also bend backward. And the fourth is called comfortable posture, where it gives you more strength and energy, the prāṇa. Inhale and raise your hands up. Inhale, a little bend back side. Exhale and bring your hands down on the thighs. Now, hands on the back, interlock the fingers and inhale. Expand your chest and slowly exhale and bend forward. And raise your hands up while interlocking the fingers, with palms facing upward. This is very interesting. You are not doing śalabhāsana, head down. Yes, there is a trick. I must tell you the trick. Come up. You know, when you interlock your hands and fingers, then you do like this. Then it’s a little easier to raise up. So, let’s try once more. So, palms straight, open down to the ground side, and then it will come up. Oh, I thought there was a mosquito, so big, so many beds. Okay, come up, beautiful. And now, head to my side and lie down. Oh, very good. All blood circulation goes towards the head. Everybody is lying flat. If a bomb explodes from the sky, we will not be damaged. And now slowly roll your body to the left side. And sit up in Vajrāsana. So it is not the number of exercises, but how we do them. This is a preparation for coming to the advanced postures. And these are very good for the health. You get more prāṇa, so kāya-sthairyam—the motionlessness of body—that’s very important. But there we should feel relaxed and without any tension. Then bring your awareness to the breath that you inhale and exhale. Inhale and exhale. Coordinate your body and breath. At the time of inhalation, the trunk of the body is expanding. And at the time of exhalation, it is contracting. Long breath. And long exhalation, but don’t come out of the breath. If you want to change your Vajrāsana, you can do it. And if you are comfortable, remain like this. Now, deep inhale and exhale. Deep inhale and exhale. Hands. And place your hands on the face, open your eyes, smooth the face. This mantra is from the Vedas, the Upaniṣads: Asato mā sad gamaya. O God, lead me from unreality to reality. Tamaso mā jyotir gamaya, lead us from the darkness to the light. Mṛtyur mā amṛtaṁ gamaya, lead us from mortality to immortality. Sarve sām svastir bhavatu, everywhere should be good health. Sarve sām santir bhavatu, peace should be everywhere. Sarve sām maṅgalam bhavatu, harmony should be everywhere. Sarve sam pūrṇam bhavatu. May all lead to the perfection, to the oneness. The whole world should be happy and harmonious. I am not a doer. Prabhūdīp is the doer. Only the Mahāprabhujī is doing. This is a mantra for seeing the victory over death and also against negative energy. Oh God, free me from the suffering of the attachment, the problems, the pain, the disease. Separate me from all this. And lead me to immortality. Peace, peace, peace. So in this way, yoga is for the body, for the breath, for the mind, for the concentration, for the peace and harmony, and for the protection of all. So today is finished, and the next program is at 5 o’clock. We will sit again in this area or that one, like here, because there is more light then. Here is a little darker because of the trees. Well, our Karuṇā Devī, no? She would like to give some information, and all dear ones around the world are with us with the webcast. We wish you all the best, and this evening, at about six o’clock, our webcast will begin. Today we are celebrating pre-Guru Pūrṇimā. So, I wish you all the best, and I’ll see you with the webcast through this camera. Hari Om. Jai Hari Om, Jai Hari Om, Jai Hari Om.