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Lie down on your back in Ānandasana. There is no existing Śavāsana. Śavāsana is a dead body's posture, and you are living; you are not dead. Psychologically, it is a shock for people to listen to "dead body." Therefore, it is called Ānandāsana. Feel thyself in the bliss. Yes. Now raise both your hands above your head. Legs together, toes pushing towards your body, and heels stretching out. Don't make a breeze under your back. Place your spine down. Hands touching the ground. Elbows touching the ground. That's called Ānandāsana. Stretch completely. Tear it in two parts, one upside and one from the down part of the body. This is the best for the intense time, for the digestion, and for stretching your stomach muscles. It removes the tension from the stomach. Slowly bring the hands beside the body. How nice it is. Now, hands up above the head. Yes. Hands about 30 centimeters high from the ground. Legs together. Head up. Shoulders a little up, and look at your toes. Your head is too high. Mr. Haripurī, head is a little down. More down. Yes. Pull your toes towards the body to see. Shoulders a little up. I have to make corrections individually to everyone. Remain there. Don't worry if you feel cold, and relax now. It was the right time. Gajānanjī knows exactly when one should go down. Why do I speak? Once more. Inhale. Come up. Strengthen your stomach muscles. And normal breath. Hands too high. Do you know 30 centimeters? 20 centimeters is a typing paper. So change the center a little bit more. Many people are too high; I have to control. Normal breath. Feel comfortable. Head on the ground. Hands beside the body. Slightly lift both legs up slowly. Only one foot height, and look at your toes. Head down. Where are you? Head down, legs up, and now one foot, head up, both legs together. We are awakening the jāṭharāgni to make the body warming. Hands down, legs down. This is very good for all of us, yes, especially for our gallbladder. Perfect. Hands beside the body, straight. Right heel on the left foot toes. Right foot on the fingers of the left foot. Now, slowly bring your right toe, touching the ground, to the left side. Look to the right and try to touch the ground with your right foot. Place your right foot on the ground next to the other foot's toes. Kapil, take a look at how he's doing. He's doing better than you. Yes. Try slowly to twist more. Slowly, slowly twist more, and now come to the middle. Heel down. Relax. Now, left heel on the right toes. Hand sidewards. Turn your left foot to the right side, touching your big toe to the ground. And look at your left hand and shoulder. Normal breath. Normal breath, and slowly sit up. I didn't say sit up. Relax, sorry. I was looking at the commissioner, who is making the points, so that all who are sitting on the bank should sit to the side, not in the middle of the group. Thank you. Thank you. You are welcome to sit on the bank, no problem, or on the bench, because you are higher. The other people can't see me. Dekoyem, dakoyem. Now, bend your knees and hold both your heels on your knees. That's it. And roll your body to the left and to the right. Very good. In the middle. Now, remain in the same direction and sit up on your āsana. Yes, and hold your knees. Very good. Hold your knees. Ten times swing back and front. Yes. This is a special exercise after our long walk. I congratulate you. You were walking about six kilometers within forty-five minutes. That was a record. Go ahead. That was a record, but you can continue with the exercise. It was not ten times. Let me count. One. I will count. One. Two. Three. It looks so nice in the webcast. It looks so nice in the webcast. Eight. Nine. Ten. Perfect. Lie down on your stomach, look to my side. Relax on the back, as you like. Right, left, a little, as you like. And if you have a problem lying down on your stomach, of course, you can relax sideways. And future mother, if it is after four months, then don't do. We don't have an ambulance here. We don't have an ambulance here. I think it is a very beautiful posture, very beautiful. Place your palms under your thighs, and not more than 30–35 centimeters in height, both legs. Not more. And one cheek on the ground, or your chin. Knees straight, legs together, don't raise too high because your dress is not proper. Knees straight, I'm sure you know the mathematics, what is 30 centimeters. Otherwise, go to the Jardine school. Nobody wants to go. They are all perfect. Relax. Now, stretch your hands above your head. Don't raise your toes up. Hands up, 40 cm. And 25 centimeters, chin. The head should not go above the shoulders. Better that you raise your hands up more, so the head comes in the middle. And hands try to keep elbows straight. Those who are above 50 years should relax now. Only those who are above 50 years. For them, it is free. Relax. Śivo’ham, Śivo’ham,... Vahiyātmāsa cidānandam emu śivo’ham, śivo’ham,... śivo’ham. Now, I give you freedom, but the knees should not be bent. Stretch your hands in the front, and hands up, legs up, head, chin up. And we are sailing from the Black Forest to the Black Sea, to Georgia. Come on, swing. Śivo’ham, Śivo’ham,... Śivo’ham. Over 45 years, relax. That's good. Relax, relax. Who said yoga and a dead life is so simple, boring? No one says it is very boring; it is perfect. Just simple. Simple but powerful. Simple but effective. It has a very good effect on the body. All that we are doing today is especially for the intense times. No more gastric problems. Eat all chilies, garlic, everything. Your stomach can digest even the iron beans. Once more swing, and we will dance together. Śivo’ham, Śivo’ham, Svāhā, relax. Uvolníme se. Yes, everyone was having blankets. I told you, give it up. A jāṭharāgni, have awakened in your fire. And especially because it is a fasting day. Okay, nicely bend your knees and hold your feet. And lift knees up. And I will tell you left, right, okay? Roll your body left. Right, left, left, right, right, left, right, left, right, go ahead. And let's continue. Samarāyatamāsa Siddhānand, relax. And relax. Relax. Deep inhale and exhale three times. Deep inhale, and exhale. Inhale deep, and exhale. Deep inhale, and exhale. Relax, relax the whole body. Just relax. The wasp near the microphone was also singing. Now slowly sit up and sit in Vajrāsana. Vajrāsana is one of the most powerful postures. It is strengthening first our Vajranāḍī, and Vajranāḍī is like the trunk of this body. The branches can break, but the trunk will not break. Similarly, Vajranāḍī will keep the body alive, developing it more and keeping strong immunity in the body. Iḍā, Piṅgalā, and Suṣumnā also have a great function in the body. But even the Vajra Nāḍī is balancing the Suṣumnā also. There is a call for two kinds of prāṇa, prāṇa and apāna. So the Suṣumnā Nāḍī, which comes from the Sahasrāra Cakra's energy, goes down till the Maṇipūra, after that it still has an effect. But according to the doctors, the suṣumnā nāḍī doesn't go until the mūlādhāra. After the navel, pancreas, then it spreads like roots. But in kuṇḍalinī science, it is said, suṣumnā is going till the mūlādhāra cakra. But why should we discuss? If it goes or not, it is there. Now, second, so this is called prāṇa. From down, power is called Apāna, so Apāna acts more below the Maṇipūra Cakra, Svādhiṣṭhāna, and Mūlādhāra Cakra. So prāṇa, when inhaled, is the suṣumṇā power, iḍā and piṅgalā. But exhaling is the power of the Vajranāḍī. So if the Vajranāḍī is not very active, or not awakened, then the apāna power, prāṇa, is weak. Then you can have constipation. You have no strength to go to the toilet or pass the stool. And also the constipation, because of the apāna śakti, is less. And for the apāna śakti, the abdominal region, the area of the abdomen, there is a special mudrā. And that mudra, which we sit in Vajrāsana, we close our fist and go close to your hips and go close to the stomach, and this is especially today for you, because you are fasting. And you are not fasting, you are running. You are not running, you are up. Heal up and heal down, and you have no time to drink coffee. Because otherwise the apāna śakti will become weaker. So, this is Gupta Mudrā, but there's one name I've just got out of my... Yoga Mudrā, yeah? Yoga Mudrā. Okay, thank you. So, inhale. Close your fist with your thumbs inside. And go down here, but pregnant women should not do this. Please, also if you have very strong menstruation, don't do it. So, inhale, exhale, and bend forward. Exhale, exhale,... and forehead on the ground. And if you can't go down, then you can put your knees a little apart. That's it. Your head should come down forward. Sometimes for women it's a little bit difficult, so you can separate the knees. Normal breath. Just relax. You will find, you will feel a very beautiful experience from this mudra today. Slowly, while inhaling, come up, hands on the thighs, relax. It is also very good for men who have problems with urine. And it is also supporting very much what we call the urinary tract. So it helps to heal even the hernia, sorry, not hernia, no, no... I will tell you, hemorrhoid. People think Swamiji has a problem with his ring. This is like a Pope has a ring or something, it's Vishwagurujī's ring. My hand is okay, but I don't give them to kiss. Well, so this Vajranāḍī, that's why the name is also Vajrāsana. And this Vajranāḍī controls the abdominal function. It helps to remove the constipation. Otherwise, those who have constipation, the more problems you have. If you have more of this problem, you become dependent. Triphalā chūrṇa, Triphalā chūrṇa, this is Ayurvedic. There are three kinds of fruits. That's why it's called triphalā. It is like a tree; you also say tree. And phala is a fruit, and these are three fruits: āmla, harītakī, and bīja. So āmla, harītakī, and bīja. Now you get this ready-made mixture. You can buy it in India, or maybe from some of our people who have a shop. Because I know at least 35% of people have a problem here. And when someone gets old, then Apāna Śakti becomes weak. That's a problem, and when sometimes Apāna Śakti is completely weaker, you have a problem going to urinate. You have to go to the doctor, and the doctor puts a catheter. Prāṇa and apāna, this is very, very important. So this triphalāchuram, you can take one or two teaspoons. Put powder in the mouth and drink water. Sleep. In the morning, you will be surprised how the apāna prāṇa is functioning. You will be released. Only those who know what constipation means, and those who have soft stools, will also be able to control it so that the stools will be harder. But our thing is that when we do nauli and agnisāra kriyā, we are strengthening both our prāṇa and apāna. And those who are doing Agnisāra Kriyā on the Nauli, you will have no problem with constipation. You will not believe, but there are two kinds of vegetables. One is what we call, now you all know, gwarfaṇī. It's like fasolka, and if you eat it fully, you will have no problem with constipation. And second is the pañchkuṭa, which we made last year. And there are five different kinds of fruits of the trees. That is what we call kheṛ saṅgrī kumaṭiyā, gūṇḍā, and babul. This babul, what I told you, which is for women, is very, very good. Men can also take. Yes, it will be very good, but not too much. Otherwise, it will make a lot of air. Then it will be like the goats in the field. Then you will be like a spirit on the field somewhere. This mudra which we did, yoga mudra, so there are two yoga mudras: one is hand like this, śaśāṅkāsana, one hand beside or over the back. And that's called gupt yoga mudra, but we do this gupt one again. And those who have little problems, especially women, maybe the chest, so put your heels out, knees separate a little. So, deep inhale. Jan Davy from the Ukraine makes it so beautiful. Deep inhale. Jan Davies from Ukraine is doing it beautifully. Georgia. Little heels out. The knees. That's it. Deep inhale. Exhale and bend forward. Touch your head to the ground and relax. Śivo’ham. Śivo’ham. Śivo’haṁ Śivo’haṁ Vahīyātmā Sacchidānandamehu Amaryātmā Sacchidānandamehu Akhil viśva kā jo param ātmā hai, Sabhī prāṇiyoṁ kā vahīyātmā he. Vahīyātmā Sacchidānandame huṁ, Amaryātmā Sacchidānandame huṁ. Śivo’haṁ Śivo’haṁ... Amarātmāhe Maran Silkāya... Sabhi prāṇiyoṁ ke bītar jo samaya vahī, ātmā sa cidānand meṁ hūn, amarātmā sa cidānand meṁ hūn. Come up slowly, Śivo’haṁ, Śivo’haṁ,... Śivo’haṁ. Apāna śakti. Apāna prāṇa, it remains in the body. It doesn't go out very quickly. So every movement, every inhalation and exhalation, prāṇa and apāna. So our apāna śakti must be very strong. When apāna śakti becomes weaker, then our inner organs begin to suffer. And then, because there are more toxins and the body cannot reduce them, therefore pranayama, asanas and pranayama are together. Well, now after that, we have to regulate the prāṇa vāyu. Yes, this is very important. Otherwise, it is an imbalance. It's not that you make the asanas up and down and twist like this and that. That is an issue. But we are talking about health, about concentration, our memories, releasing the stress. And the stress doesn't come from the brain. The stress comes from the stomach. From those gases, though we are too much thinking, and we think we are burned out. Okay, if you are burned out, then please give us vibhūti so we can use it. What means a burnout? Nothing is burned out. You have burden, not burnout. So this Apāna Śakti, which is supporting and purifying our organs in this trunk of the body. Therefore, the very good is Marjari. So, everyone will do one. Two, Three, four, Five, Six, seven. Eight. Nine. Ten. And once more, Gupt Yoga Mudrā. Now, you will do it very scientifically, systematically. Thumb. Deep inhale. Exhale. Jise śastra kāṭe na agni jalāve, jise śastra kāṭe na agni jalāve, bujhāve na pānī, na mṛtyu miṭāve. Vahī ātmā śivātmā, śivātmā śivātmā, śivātmā śivātmā, śivātmā śivātmā, śivātmā... śivātmā, śivātmā śivātmā, He tāron sitāron mein ālok jiskā... suraj mein aabhas jiska, vah ātmā chidānanda meṁ hun. Vah ātmā chidānanda meṁ hun. Slowly come up. Amara ātmā chidānanda meṁ hun. Amara ātmā chidānanda meṁ hun. After regulating that energy in the whole body, the prāṇa, which we may call immunities. In the whole body, in every joint, every muscle, every organ, every ligament, every tissue. And now the advanced Kaṭhopaniṣad. Five people come to this side to demonstrate. Two on this side and three on this side. Here and three on the other side of the Swāmījī, and they will be leading it. Vajrāsana. Kaṭupranām. So you know by heart, then facing so, that's it. Yeah, do it, don't be afraid. Also, like this, facing. I know that you know everybody, but some don't know... Slowly, slowly, who will count? Yourself? Okay. One slowly, remain there straight. Jo vyāpak hai, kan kan mein vās jiskā... Nahi, teeno kālo me ho nāś, jiska... Vahī ātmā sa cidānand me ho, Vahī ātmā sa cidānand me hu. Śivo’ham, Śivo’ham,... Śivo’ham... Vahiyātmāsa Chidānandamehu Amaryātmāsa Chidānandamehu Ajaryor Amar Jisko Vedon Gāyā Ten, deset, ajar yor yamar jo vedon gāyā. Eleven, yedenast, yahi gyan Arjun ko Hari ne sunaya. Twelve, Dvādaśa. Thirteen, Dvādaśa. Fourteen, Dvādaśa. Śivo’ham, Śivo’ham, Śivo’ham. Fifteen, Patmas. Śivo’ham, Śivo’ham. Sixteen, Śāstras. Seventeen, Śivnas. Vahegyan Arjun Koharī ne sunāyā... Eighteen asunats Vaheyātmāsa chidānandamehu. Nineteen asunats Amarāyatam Ācha Chidānandamehu Shivoham Shivoham. Twenty Shivoham Shivoham... Śivo’haṁ Śivo’haṁ Vahiyātmāsa Cidānandamaya Vahiyātmāsa Cidānandamaya Amaryātmāsa Cidānandamaya Śivo’haṁ Śivo’haṁ... Twenty-six. Twenty-seven. Amṛtam gamaya sarveṣām, svastir bhavatu sarveṣām, śāntir bhavatu sarveṣām, maṅgalam sarveṣām. Pūrṇam lokaḥ samastaḥ sukhino bhavantu. Naḥ karata, prabhudeva karata. Mā Prabhudevatā Ikeva Tryambakaṃ Yajāmahe Sugaṃdhīpuṣṭivardhanaṃ Urvārukamiva Bandhanān Mṛtyormukṣīya Māmṛtāt Śāntiḥ Śāntiḥ... Rāvāvatu Avak Purījī Mahādeva Kī Chai, Dev Purīṣa Mahādeva Kī Chai, Dīp Nārāyaṇa Bhagavān Kī Chai, Satguru Svāmī Madhavānjī Bhagavān Kī Chai, Satya Sanātana Dharma Kī Chai, Mahāsvāmī Maheśvarānandjī Gurudeva Kī Chai.