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Lie down on your stomach. Fold your hands under your chin, with your elbows touching the ground. Make yourself comfortable. I have a technique for you. When you lie on your back and look up, your first duty is to count every leaf of a tree, and then the next duty follows. Therefore, instead of so many leaves, you look only at one—look at me. Is that clear? You can change your āsana like this if you are not comfortable. This adjustment is only for your comfort. Bring your legs together and bend both knees. Stretch your feet towards your head and touch your knees, or bring your heels to your buttocks. If you cannot touch your heels to your buttocks, you can borrow one of your neighbors to sit on your legs. So, it is better for you if the neighbor sits on your legs, or you do it yourself. No, no—this is not Dhanurāsana. Very good. Now, straighten your legs. We should all cover the anatomy of the body today in this Yoga Teacher’s Training. This is very important for every yoga teacher. We will have this anatomy session for three days. You should have a copy to write notes, as there will be a question for your yoga teacher’s examination. How many muscles are in the human body? Perhaps you already know many, but your teacher will tell you exactly. Then, how many bones do you have in the body? I will tell the teacher to take out the excess bone. We will also cover the organs in the body, like the heart, liver, kidneys, etc. We spoke yesterday about Prāṇāyāma, and it should lead to the nervous system. How many nerves do we have in the body that are very active and important? If the physiotherapist does not know, we are lucky to have many doctors here who can teach us about the lungs, circulation, and the heart. Then, on Friday or Thursday afternoon, other doctors will give a lesson about the glands in the body: the pancreas, the pituitary gland, the pineal gland, and the brain. These are very important and are connected to our chakras. Now, put your hands down, rest one cheek on the ground, and relax. Bend your knees, hold your feet, and place your chin on the ground. Comfortably roll your body to the left side, then the right side, left again, and right again. Come to the middle, relax, and slowly sit up into Vajrāsana. If you can, try to feel. I know for some, the ankle joints can be a bit unpleasant, or you may have had an injury. If you have an injury in the knees or pain in the knees, do not do it. Instead, just sit in Sukhāsana. Now, close your eyes and try to analyze your posture in Vajrāsana. How do you feel? Consider your ankle joints, the muscles, the shin muscles, thigh muscles, knees, hip joints, back muscles, shoulders, and stomach. How do you feel in Vajrāsana? Analyze yourself. May you discover something more that I do not know. There are different kinds of, or different ways to, practice yoga. But now, how are we doing? This is the real yogic posture, the way of practicing that gives more benefit to the body and addresses different physical problems. In this one posture, if you sit and repeat it five times over 25 minutes, you will see its benefit. Generally, what we are doing is we do not give time to our body—to the muscles, nerves, glands, organs, circulation, breath, etc. So, if you want to be healthy and have certain diseases released or cured, let the body heal itself. This is the basic posture of our Kaṭhuparaṇam. Now, slowly raise your hands up. Keep your arms close to your ears and fold your palms. Try to stretch your body upward. Feel your side muscles. The limbs or the glands in the armpits also affect your kidneys and liver. You can feel this better than my explanation. In which part of the body are which muscles, glands, nerves, etc., affected? Now, open your palms forward and first bend from your hips. Let your stomach touch your thighs first, then let your chin touch—chin first, not the hands—and now the hands. Try to relax the whole body and feel the stretching of your back muscles as well as your spine. Try to feel and know how many muscles you have on your back and which muscles are supporting your spine. Every time you go up or down, notice how your muscles are supporting you and supporting your spine, helping it in this movement. This exercise also replaces Śīrṣāsana because the circulation increases, supplying blood toward the brain, facial muscles, and all the five Jñānendriyas. It is you who would like, it is you who could explain to yourself what the difficulties are and what is very good, what is pleasant. If you cannot remain long, you can sit up. If you have a problem with your chest, you can hold your knees a little apart. Position number three: how is it with the breath? How do the soles of your feet feel? How does it feel? Your toes, calf muscles, knees, thigh muscles, and buttock muscles. Now, touch your stomach to the ground and slightly raise your chin up. Interlock your fingers or place your elbows on your back. Keep your chin high and legs down. Try to lift the front part of your body up. Again, place your hands down beside your chest. Try to keep your legs together. Now, the next posture: engage the entire back muscles from the foot sole, from the ankle joints, calf muscles, thigh muscles, buttock muscles, back muscles, neck muscles, upper arms, elbows, lower arm muscles, the wrists, fingers, and the palm muscles. It is unbelievable how many muscles are in function now, as well as the joints, nerves, circulation, and breath. Next, consider the right foot. How do both legs feel? One is bent, the other is stretched. This posture is especially very good for those who have problems with hemorrhoids, or for men who have a problem with the prostate. This posture and Garuḍāsana are both very good. This Khaṭupranām mostly affects our organs. It has a really big, very strong, or very good influence on our inner organs. Do Kaṭhuparaṇam, and if you have spasms during menstruation, for the ladies, this Kaṭhuparaṇam is the best rambaṇ. Ramban. Ram is the god Rāma, and ban is the arrow. So the god Rāma’s arrow will never go empty. It is sure. Katuprāṇām is a rambaṇ. Now, place your hands on your back. Oh, there is something you have to analyze. You have to write in your copy the benefit of the Katuprāṇāms. I should not tell you a secret, but a question could be asked: "Khatuprāṇām number 22, what is the benefit?" That is it. Therefore, this is now your study. Next. It has a balance. It is very good for the knee, especially for the ankle joint—both. There are some instruments or tools for training ankle joints, but in the Khaṭu program, they are automatically trained. Or consider Ekapādāsana or Śvānāsana. There are many postures. Generally, they are strengthening our ligaments and ankle joints. Next, place your buttocks down. Place your chest down. Lift this stomach and chest up. Raise your shoulders up. Place your palms near your feet or the tips of your fingers. Look up as much as you can. Now, the very secret of this posture—you did not think before—with this, how many glands, organs, and joints are influenced? Next, this everyone knows. This is called a household lady’s posture. Mostly the ladies are cleaning, bending down to the floor and cleaning the kitchen floor. That is why they are very flexible, and her man is very stiff. That is why they have more back pain. So tell your husband, "Every day, clean your floor with a broom." Yes. In the beginning, you hold his back. And what about your back muscles, thigh muscles, buttock muscles, calf muscles? So, your physiotherapist, who will speak about the anatomy, I will explain to you each and every posture of the Kaṭhuparaṇam. Next. Oh, all are experts. You can fail. There will be a practical examination. Do not be nervous. Do not be restless. Concentrate. Know which posture comes after which. Look in front. Make your back straight like a horse’s back, not like a camel’s back. Yes. We can make a camel into a horse, and a horse into a cat. Now, why is this posture so important? This removes gases from the stomach. When you have acidity in the stomach, it really releases it. The whole intestine is hanging, and it affects or influences our kidneys very, very strongly. So this posture is very, very important. So write on the Kaṭhopaniṣad. Next. And next. In this, you can practice Agnisāra, you can practice Nauli. So we will add two more postures. Next, hands on the back. Yes, that is it. Do not worry, demand like this. This posture will protect you. It will come that when you are about 98, you will go like this. Hands on the back, grandfather is going. But if you do this posture, it will protect you. Next. Hands down. Again, the household lady’s work posture. Its name is Hastapādāsana, but we give it now the good wife posture. Next. Hands on the back, yes. In my camera, there is no movement. This is a comfortable position, that is why I am not doing anything. Next. Next. Place your buttocks down. It should be a very nice slope. Yes, your fingers can come a little, but your buttocks should be pressed down. If not, then lift your chest a little up. Next. Heels on the ground. Next. Hands on the back. If you can, hold your elbows on your back like this. Do not slide like a penguin. Bring your hands to the front. Oh, God. You know how they will... Next. Next. So everyone has to write a benefit of the Kaṭhuparaṇam from every posture. We will take these from you, and in the next seminar you will have a book of the Kaṭhopaniṣad. Good idea? If you say yes, I will tell you the next posture. Okay, next. And down. Toes standing. Sit on your heels with your knees touching the ground. Place your hands on your thighs, comfortably. There is a comfortable bench for sitting for meditation. Bez pohybu. Kolena nahoru. And if you can. If you cannot, then of course you take the support of your hands. Now, stand up perfectly, on your toes. Please do not levitate. Come down. Yes, very good. Take a seat. Tomorrow, they should put this aside. So, thank you, that is all. Adió.