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We are primarily advanced practitioners or teachers of Yoga in Daily Life, and we shall proceed systematically with the advanced postures. The first and second steps are very good and easy, but we must develop that kind of rhythm and harmony in our body. This influences our bodily tissues to heal themselves, to counteract negative energy or so-called illness, to provide protection, and to keep our body fit. As teachers practice, they must consider how the students will perform. For example, if you have step three in your class today, the teacher should have prepared the day before. In the morning, you should practice those postures, prāṇāyāmas, and relaxation techniques that you will teach in the evening class. We have teachers of various ages—some 40 years, some 43—and their capabilities differ. They may not be able to perform certain postures, but they must possess the knowledge to give instructions, make corrections, and provide the benefits. Then the student will see progress. Discipline is needed very, very much. But every time I observe, there are a few people who lack discipline because they think, "It's okay, I'm just waiting for Swāmījī to come." Then why is the class running here? Such individuals should remain outside, open the door, and clean the reception area and bathrooms. We have plenty of work. You can stay outside, no problem. When an aeroplane takes off, passengers are asked to fasten their seatbelts. If you don't, they will tell you a thousand times. Usually nothing happens, but that one time could damage your spinal column. We never know when an accident might occur or what we might miss. This is a key point for yoga teachers. Students are generally okay; they are perfect and will behave exactly as the master behaves. But our masters are so kind and humble that if someone walks out, they don't mind. Therefore, we now station a teacher at the door. That's it. No one comes in late, and no one goes out. In an emergency, the door is always open. Distractions are a human right, but we do not want them. If you get up in the middle of a conference, go out, and drink coffee, you have lost and missed the talk and knowledge. So now we proceed. Today we are doing the postures of the fifth step of Yoga in Daily Life. Is there anyone who is not advanced, perhaps only a one- or two-year practitioner? They can either imitate the others or wait and not perform. Those who are older or have problems should, of course, not do them, but if you can, please try. First, get your yoga mat and place it exactly for your yogāsana. Please put your luggage and suitcase elsewhere. In a yoga class, it is not good to have your luggage, handbags, or rucksack. Those who cannot perform a posture should sit a little to the side so as not to disturb others. If there is enough space, you may sit there. As we did yesterday, sit with straight legs in the middle. Sit straight. Try to keep your feet flat on the floor, not hanging, as if you are standing. Your entire foot should be on the floor. Do not lean back. Sit straight forward, with hands on your kneecaps and elbows relaxed. Someone should watch the door so that no one enters late. So, Mr. Vijay, please assign someone. This is for... what is it? Vāśānti? Yes. Those souls of the Tīrtha stay Nīmān, and the Rukmiṇī do state of this into one course. Fīāṭic is currently the person in common. Of course, they should wait outside, not inside. Yes, of course. Thank you. Take a chair. Now bend your knees. Yes, but outside the door. Here. Bend your knees very close to your body. As close as you can, touching your heels to your muscles. Sit straight and pull your feet toward your body. Bring your heel very close to the ground. We often think we have knee problems. We must do an exercise. If you cannot do Vajrāsana or bend your knees, please try. Come closer and closer. Okay. It stays that way. "Okay" means it's not yet good. Now, we will try to sit on both feet. Lift up your seat. Sit where the toilet is. Yes. This is one of the best exercises. But do not force anything. Sit straight. Right. Fingers and feet on the floor. Completely. Fingers on the floor. Goldschmied, Anand Purī, der macht das Beste. This will make you perfect, ja. Jaya Prakāś is good. Why not summon? Yes. Probieren. Abhyāsa, abhyāsa, o konte, abhyāsa. Practice, practice, o konte, practice. O son of the Kuntī, Arjuna, practice, practice. Gerade saun. Nobody holds their hands on the floor when they go to the bathroom. Hands up! Yes, well, it doesn't work like that. And when you stand up, you won't support yourself with your hands. Now stand up slowly. Do not lean on the floor. This indicates a lack of practice. Now, place your feet a little apart, about 15 centimeters. We have studied that distance. Slowly bend your knees. Sit like this again. Ensure your whole heel, toe, and foot are on the floor. Sit on your sit bones, but hold your knees together. Now we perform an āśrama āsana. But as a professor, the horse is not yet ready to run. So, bring your fingers together, lean a little backward, and lift your knees. Stay there. With so many people, I must correct everyone. Please stay like this. The knee must be completely straight. That is a common problem: you cannot fold properly or stand straight. Stay. No tricks. Who says daily yoga is boring? No, no, no. Stay. The horse is not ready yet. Knee straight. Come back, feet on the floor. This is one of the lightest exercises, which means you are not practicing systematically. Once again, fold your fingers together, bend your knees, and try to extend only one foot. Second, concentrate on your Maṇipūra Chakra. The Maṇipūra Chakra is the fire Chakra, and it greatly helps our body. It activates the fire within, burning away many negative, sick tissues in the body. Good. I didn't say that. Now we will perform Aśva Śāntānam very slowly. Let the horse relax all its muscles. Let it walk properly. Very slowly. I will count one, and then two. So, once again, please. Now hold the muscles with both hands. Yes. And here with the knees. Exactly. It always stays that way. Only the knees and lower legs move up and down, and you maintain that distance. So, one... yes, my horse is very beautiful. Yes, yes. Two, keep your back straight; do not bend. Otherwise, the horse will suffer. Breathe slowly. Feel your abdominal muscles. So, one, two. No, I did not say to fold your fingers again, Gṛpā Devī. Make a fist at the end and hold here. Where? Yes. And sit straight. Yes. One, two. One, two. Yes. Okay, sorry. Yes, one, two. Yes, in the webcast, one is left, one is up, one is moving. It's not. You better not film the beginners. One, two, three, four, five. So, please, you... you. 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 1. Relax. Head in the middle and relax. Relax. Relax and concentrate on your Maṇipūra Chakra. Relax your stomach muscles completely and concentrate on Maṇipūra Cakra. Relax, relax the whole body. In Ananda Asana, you lie on the floor with your whole body relaxed. Feel the breath at the navel, expanding and contracting your abdominal muscles very slightly. Place your hands beside the body, palms on the ground. Keep your legs together. Inhale deeply, hold your breath, and lift your legs up for Sarvāṅgāsana. Come down, back again. I did not say to lift your hands up. Your hands stay on the floor. Only your legs and torso move. Go up. Sarvāṅgāsana again. I did not say to put your hands on the floor. More, more, more. Do not put your hands on your back. How far can you go? Now, put your hands on your back. Sarvāṅgāsana. No more Viparītakā. Sarvāṅgāsana. Not yet a complete Sarvāṅgāsana. Slowly come down again. Bend your knees and roll your body back. Relax. About 75% of you have difficulty getting into Vāṅgāsana. This exercise should be practiced daily at least five times. It depends on our abdominal and back muscles. Now you can use your hands to help into Sarvāṅgāsana Veda Pitta. No opposition to the mudrā, Sarvāṅgāsana. Slowly come back. Jalebī remains as it is. Everybody, come down and look at the jalebi. This is the Sarvāṅgāsana. You see here in front of the jalebi, slowly come down and span. Now, place the left foot on your right thigh. Place the left leg on the right thigh, and with both hands, help into Sarvāṅgāsana—half Sarvāṅgāsana—and slowly bring your right foot toward the head to the side, touching your toes on the floor. Come up slowly and stretch your right or left foot at the ankle straight. Now, stretch the leg that is folded on the thigh and slowly come back to the ground. Bring your legs to the middle, head on the other side. Those in the middle row, yes, from this middle row. The middle row, feet in the middle and head on the other side. Sarvāṅgāsana. Sarva means all. Aṅga means the parts or joints of the body. Now, bend your knees and, with the help of your hands, bring the knees to the body. Hands, ground. The ground is always Sarvāṅgāsana. Now, with the help of your hands, come to Sarvāṅgāsana. Come to Sarvāṅgāsana with the help of your hands. Push your back. With your hands, slowly correct yourself to achieve the perfect Sarvāṅgāsana. Slowly help yourself to make your body straight, with no movements. And now, without bending your knees, slowly come straight to the ground. Do not go into Śalabhāsana; that was wrong. From the straight position, come down, not toward the head. That is Śalabhāsana. Slowly, straight, sit up. Yes, remain. Do not turn left or right. Only the upper body is straight, hands up, and Paścimottānāsana. Hold your toes and remain there. Paścimottānāsana, knees straight... If you cannot hold your toes, you can hold your ankles, but keep your knees straight. One, two, kind of, then change. Halt, and halted, and in focus. Link. One, two, three, four, five, six. Only six persons are doing it exactly; the others are... Paścimottānāsana, stay there, slowly bend more and more. We need children to sit on your back. We have enough time today. Yes, it will be seven and eight. Slowly, the result will be better. The lynx has its head down. Yes. One, two, three. And slowly raise your hands, keep your body straight. Slowly put your hands on the top of your head. Lay your knees. Bend your knees. Put your arms and head into your knees. Keep your feet away from the ground. Close your eyes, yes? Yes, I can see. Please open your window. Close it there. It's okay here. Thank you. Goodbye. Relax like this. No need for a blanket. You will start sweating right away. Make yourself comfortable. Take your pad and all that away. Because we do not practice regularly and correctly, most people have bodily problems, which also means diseases. These may stem from the gut—poor digestion, improper food, circulation issues, high blood pressure—often due to improper practice. Joint problems mostly arise from improper practice and also diet. When we are 100% vegetarian, not even eating eggs, it helps immensely. Nowadays, a lot of meat is consumed. There were not so many cancer diseases in the past when I came to Austria in 1970, 1971. "was ist ein Krebs, und wie und so und so." This is because of suffering, pain, unnatural food, and the immense suffering of animals. They only know their problems and pain. For example, they have been manipulated so much that a cow's car is so big the cow cannot really walk or sit down properly. When she sits, she cannot truly bend her knees and enjoy relaxation. If you try to sit once, you cannot, and the second problem is that you cannot stand up with one of your hind legs. We should observe a natural cow or elsewhere, one that also consumes so much milk. We think it's good milk, but consider how the mother produces it. As long as we practice correctly, we can truly overcome types of diseases that would otherwise attack us. We can avoid 90-95% of them through practice. That is very important. The immune system in our body can gain more power to avoid diseases. Immunity in the body is best developed through practice exercises, like those in the Katha Upaniṣad and others. What we have practiced today gives our body energy. And so it is now with Vajranāḍī. We now sit in Vajrāsana. Hands on the knees, body straight, feet flat, big toes touching. Pull the heels to the side so we sit between the heels on the soles of the feet. If you have knee problems, do not sit in this position. Try to sit comfortably. In Vajrāsana, our stomach and abdominal muscles are completely relaxed, working directly on the digestive system, which is very important. Relax. Second, the spine automatically straightens and our buttocks totally relax. This means our lungs and diaphragm are so relaxed. The body breathes naturally, inhaling and exhaling. The neck is relaxed but straight forward. The elbows are relaxed. Your palms are on your ankles, but your thumbs and index fingers touch each other. You can also turn your palms upward toward the platform. Try to relax your whole body in this position. It activates our Vajranāḍī, which is responsible for our immune system. Vajranāḍī is the nerve of both legs. Concentrate on your relaxed abdominal muscles and your relaxed, deep breathing rhythm. Breathing is automatic. Breathing is life, and life is breathing. Try to sit straight. If you cannot sit in Vajrāsana, you can place a little cushion under your seat to help keep your body straight. Relax, just relax. Now, open your palms and touch your knees. Slowly, with deep, fine breathing, inhale and lift your hands up. Put your thumbs together. Pull your body up. Stay very high. Try to touch your index fingers together. Bleibe dort. Hands parallel to your body. Hands on the floor, palms up, forehead on the floor. Slowly sink your glutes under. Relax. Very comfortable. Feel your whole back stretching. The muscles stretch, activating our Vajranāḍī more and more. Vajranāḍī. Stay there. Your forehead is touched. Relax. When you feel uncomfortable, you can come up straight or change your sitting position. Now, bring your hands to your back. Hold a wrist or your fingers. Be completely relaxed. Now, hands to the front again, over your head on the floor, hands on the floor. Separate your knees a little to breathe, atmen, and relax. Hands somewhat apart, slide your upper body forward. Chest touches the ground, knees, chin on the ground, knees on the ground, toes on the ground, chest on the ground, hands on the ground. Rest in different postures. Teeth touch the ground. Now, feet flat. And Bhojaṅgāsana. The lower body touches the ground. The navel is higher. The elbows can bend a little to make it easier. Now, both hands on the back. Hold your elbows. This whole series activates our immunity. Bend your knees and hold your feet. Then only rush. Stretch your legs up as far as you can. Chin up, head up. Bring your heels to your body, touching the gluteus maximus, and chin on the ground. Cheek on the ground, knees together. Grab your whole body here. Slowly roll your body to the left and stay there. Left and right. Left, right, in the middle. Extend your legs. One cheek on the ground, and relax the whole body. Just relax, inśpānen, inśpānen, kāns, inśpānen, last and kapa kāns, loka, inśpānen. Let your body be completely relaxed. Inspiring, relaxing, inspiring, inspiring. Now, take a deep inhale and exhale. Kānti, fine Ātmā, and Ausātmā, unroll the ankle. You can turn to your back, relax, hold the body, and concentrate on your Maṇipūra Chakra at the navel. Feel the breath: during inhalation, the stomach expands; during exhalation, it contracts. Relax. While inhaling, the stomach is relaxed; while exhaling, it sinks in. Relax, feel your whole body, and concentrate on the navel, Maṇipūra Chakra. Relax. Now, take a few deep breaths in and out. Slowly move your toes, fingers, hands, and legs. Slowly turn to the left and sit up. So, a little break. Hari Om. Have a good meal.