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Try to relax every limb of the body. Relax the trunk of the body. Become aware of the body and find out if you have any tension or pain anywhere. Then, try to relax that particular part more and mentally send the prāṇa, or energy, to that part of the body. Yes, it will help you. Just relax the whole body. Relax now a few times, deeply. Inhale and exhale. While inhaling, stretch your hands above the head on the ground. Keep your legs together, stretch your heels out, and pull your toes towards the body. Do not make a hole under your back; make sure your whole back is touching the ground. Exhale and bring the hands parallel to the body while raising them up, then place them beside the thighs. Again, inhale, raise the hands up, legs together, stretch the arms above the head on the ground, pull the toes towards the body, and stretch the heels out. Place the back on the ground. While exhaling, relax the body, raise the hands up, and place them beside the body. One. Stretch the hands above the head. Legs together. Pull the toes towards the body. Feet stretched out. Place the back on the ground. Breathe normally and remain there. Make sure your legs are touching each other and your hands are touching the ground. Inhale, and exhale, bring the hands again up and place them near the body. Turn over onto your stomach. Stretch your hands out, chin on the ground. If you don’t like the smell of the socks, then come somewhere else. But it doesn’t matter; they are your brother’s socks. Inhale and stretch the hands, and raise the chin and chest up. Breathe normally. Now, check if your hands are exactly parallel. If not, then you definitely have some problems with the coordination of the hemispheres. If you can’t raise your hands up above your head, then you definitely have psychic problems. Those who have emotional and psychic problems cannot raise their hands up, because these problems attack your back muscles, and the back muscles have no strength. So make sure you have no psychic problems. If your hands are not parallel, it is imbalanced, meaning you are a completely imbalanced person. So this is the way to make self-analysis. Again, get ready. So, one, hands up, chin up, chest up. Your fingers are some going up, some down. That’s not correct. You can have normal breath. Be comfortable. No psychic stress. Toes touching the ground. Relax. This posture, which we are doing, will balance your body, your emotion, and your intellect. It will bless you with good health. So, stretch your hands above your head, place your chin on the ground, look toward your hands, and, keeping very straight, raise up your left leg. Don’t bend the knee. Don’t raise your chin up; keep it touching the ground. Make sure your leg doesn’t turn right or left; keep it exactly in one line, and pull the toes towards the leg. Don’t stretch your toes up or out. Try to push your toes toward the body. That’s it. Just be comfortable. You are raising only one leg. What’s that? Don’t move too much. Those who move too much have no mental balance. Relax one side, cheek on the ground. And now again. Stretch your hands above the head on the ground, and this time, raise your right leg. Slowly raise up your right leg, toes pulling towards the body. Don’t pull your leg towards the neighbor. Don’t bend the knee. Pull the toes towards the body. Don’t stretch your toes out. You must not raise them very high up. As much as you can, but keep the knee straight and motionless. In yoga and daily life, all exercises are so comfortable; you just lie down and raise one hand or one leg. No hand standing, no head standing. Only understanding. Relax. One who practices every day, one or two hours, according to the Yoga and Daylight Book, will have good sleep, will have no restless thoughts, and will be inwardly balanced. You will have a very strong willpower and decisiveness, and you will become self-dependent. It means not depending on anyone. If you don’t practice, then you will have many psychic and emotional problems. You will have physical problems. And then you will have problems with social communication. It means you will not be happy with anyone. You will create the relation, and you will break the relation, because you are not sure about yourself; you don’t know what you want. So let’s be following Guru Vākya. Stretch hands above the head on the ground. Chin on the ground. Fix your palms on the ground like a lizard, a reptile, and chin also. Deep inhale, exhale, legs together, balanced. Deep inhale, hold the breath, stretch the body, and exhale. Fix your body on the ground. Inhale and exhale. Inhale, hold the breath, and raise both legs up. Chin on the ground, normal breath, knees straight. And who doesn’t practice, walk out. Chin on the ground. Knees straight. Normal breath. Feel comfortable. You know, it’s just raising two legs, nothing else. Vivek Purī is very hard. Now, yes, teaching others is easier. This is very, very good for your lungs, kidneys, liver, pancreas, and very good for your buttock muscles. It will make your buttocks strong. It is also good against hemorrhoids. It’s very beautiful, of course, and strengthens our back muscles. We must have a strong back. A strong back means a strong spine. And a strong spine means you are master of yourself, free from emotional problems. Those who have emotional problems should not watch television at night. From 7:30 or 8 o’clock till 10 o’clock, practice yoga, then go to sleep. So once more, inhale. I didn’t say to raise legs up; always follow the master’s instructions. Just stretch the body, deep inhale, and hold the breath, and exhale. Inhale, and exhale. Inhale, hold the breath, press the whole body down on the ground. Exhale. Inhale, hold the breath, and press the body down on the ground. Don’t levitate. Stick to the earth. Exhale. Yes, this time, deep inhale and raise legs up, only legs. Normal breath. Knees straight, the toes pulling towards the body, knees together, chin on the ground, looking to your hands, making sure they are not raising up. Normal breath. And analyze your thoughts now. What are you thinking? And those thoughts which you are having now—is this necessary to think now? Now, different thoughts are needed. But one thought is very good: that we stop. Relax. Relax. Relax the whole body just for a few seconds. Good. Again, stretch your hands in the front. And this time you can raise up everything, including the stomach. But the knees should be stretched. Inhale. Hold the breath, and come up. Normal breath. Hands more together. You have to use your back muscles. You have to use your buttock muscles. To strengthen, imagine you are a bridge. Many ants are walking over; they are not heavy. Relax. Now again, stretch the hands, and take a deep inhale and raise the whole body up. And now, swing. Take care that you don’t hit your teeth on the ground; not rolling, swinging. Very good. Perfect. I didn’t say stop. A little bit more. Okay, relax. Lie down on your back. So, Vivek Purī, missing. Exhale practice. Deep inhale, and just say to yourself, "Relax," and exhale. Again, turn over onto the stomach, stretch the legs, hands above the head, chin on the ground. Deep inhale and hold the breath, stretch the whole body, and place the body on the ground. Exhale. This time we will do it with the toes standing. Toes standing, the heels stretched outside. Inhale. And stretch the body. You may raise your knees. Very good. Remain. Hands over the back, interlock the fingers. Inhale and raise the upper part of the body up. Toes remain on the ground. Normal breath, legs together. This is not a difficult one. This is because your hands are balancing, therefore take time, and you can say mentally, "The better time will come." Remain there as it is, and now raise the legs up. Now you will see more balanced, relaxed. So, step by step, coming to the better condition. No problem. We have time now. There is one exercise, what we call "boat on the beach." Moment, I didn’t say to do so. Stretch up now. Roll to the left, right. Left, right, left, right... Left, left, in the middle remain, legs up, head up, in the middle. This has a very, very positive effect on our organs. And, of course, the blessing for our back. Now again, swing more and more. Very good. Relax as you like. On the back, on the side, stomach, sitting. You have three minutes to relax. Don’t speak. So, lie down on the back. Leap in, exhale, legs together, stretch your hands above the head, and raise your right leg 40 centimeters up only. Don’t raise your buttocks up. Forty centimeters is quite high, but not that high. Normal breath. Don’t raise up your hips. Your back is completely lying on the ground. Both buttocks, the hips are on the ground. And down. Left one. And relax. Tell somebody to give passes. Yeah, you can go outside. Both legs up, only 50 centimeters. Not too high. Relax. Now, interlock your fingers under your head, and keep your legs together, with your toes pulling towards the body. Legs together, toes pulling towards the body, and only raise your shoulders, head up, looking at your toes. Your fingers are nearer to the neck, not the head. Shoulders 15 cm high. Keep your legs together. And now, a little more, so that you can see your knees. So beautifully you look on the beach. And now, look to your stomach. Is your stomach for a beach or not? Deep inhale, and chant Oṃ. We will chant Oṃ three times. Deep inhale, and chant Oṃ. We will chant Oṃ three times. Deep inhale, and chant Oṃ three times. Relax the whole body, keep your body straight and upright, and feel the breath process. Find out in your body if there is any part of the body that is ill or if you have pain. And we will do now prāṇāyāma for healing. It means you will inhale and exhale the prāṇa. Concentrate on that part of the body. It means you inhale and exhale, and with the prāṇa, you concentrate on that part of the body. Place your index and middle finger at the center of the eyebrows. Keep the body straight. Eyes are closed. And with the right thumb, close the right nostril. Slowly, a little deeper than, or longer than normal breath, inhale and exhale only through the left nostril. Keep your body straight upright. Make sure that you are looking straight in front, not more to the left side or right side. Your head is turned. So, inhale and exhale only through the left nostril, without counting. Be relaxed. Just relax. During the time of the inhalation, you are inhaling the cosmic energy. During the exhalation, you are exhaling all kinds of toxins from the body. The body becomes relaxed and free from daily stress. And direct your prāṇa in that direction, in case you have a problem or pain somewhere in the body. I know that I’m inhaling. I know that I’m exhaling. Be one with your breath. Feel how the breath is flowing in the body. So Gyanukchidana, it makes noise and disturbs the people’s concentration. Immense cosmic energy is flowing in your body. Be thankful to God that you can breathe freely. Be thankful to the Cosmic Mother for her divine nutrition for our body in the form of the energy, prāṇa. The Cosmic Mother is nourishing us. And be thankful to God for all these five elements, especially the space, the sky, which takes away everything, all our toxins, and neutralizes the space. You are inhaling deeply through the left nostril and exhaling through the left nostril. Chandra Bhedan Prāṇāyāma. And now, place your hand after exhaling on the knee, and concentrate on the breath. Relax. Place your right hand, two fingers, index and middle, again at the center of the eyebrows, on the forehead. And this time, close your left nostril with the ring finger. And deep inhale and exhale only through the right nostril. Again, try to direct your prāṇa-śakti towards those parts, or that part, of the body or the limbs where you have pain. The healing effect through the prāṇa. Keep the body straight. I know that I am inhaling cosmic energy, prāṇa śakti. And I know that I am exhaling all the toxins, and I feel the purification in the body. Merciful Lord, give strength to my limbs and organs in this body. You are inhaling through the right nostril and exhaling also through the right nostril. Sūrya Bhedana Prāṇāyāma. Don’t move your body too much, otherwise you have to practice again, Tathānas. Deep inhale. And exhale. After the hands, put them on the knees again. Have a normal breath concentration. I know that I am inhaling, and I know that I am exhaling. Now, deep inhale and exhale. Three times we will chant again OM. Deep inhale, move your fingers, hands, and close your fists. Rotate your feet, wrists, in both directions. Move your shoulders a little bit, rotate the shoulders. And fold your palms, and rub your palms. Open your eyes, bend forward, hands on the ground, forehead touching the ground, and feel the blood circulation towards the head and face. And feel the stretching of the back muscles and neck muscles. And slowly, with the help of your hands, come up. Slowly.