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Well, this morning’s exercise—we are all here to create harmony in the body. And so we will have some āsanas. So please, everyone, get ready and put out your sleeping bags and your rucksacks. Be a yogī. You are sitting here like in a living tent. So you don’t need a blanket, because exercise will warm you up. You don’t need a pillow. So lie down. If someone has no place, you can come here in front of the altar. And the corridor has a lot of space. Feel free, come here. Yes. Feel free and come up here. This side is a space. You have to have a space to move. Very good decision. Relax your body. Deep inhale, and exhale. Relax. Relax. Relax your whole body. Just relax. Deep inhale. And exhale. Bend both knees, and pull your knees toward the body. Hold your knees, try to keep your knees together, and slowly roll your body to the left side. Left, right, left, right, left, left, right, left, left, right,... Left, right, left, left, right, left,... Right, left, left, right, left, right, left, left, left,... And we will stay in the middle. Stretch your knees out. And sit up. Turn to my side. Sit in Vajrāsana. Still, the people who don’t have enough space, there is a lot of space. You can go this side and that side. Good. Stretch your hands. Keep your body relaxed. Feel your breath. Remain as this. Now slowly raise your hands up. Fold your palms. Make your hands like a pyramid. And feel the energy flowing from above into your body. This pyramid, or it looks like a flame. Keep your body straight, your elbows straight. If it is possible, try to touch your upper arms to your ears. Remain there. We have enough time, the whole weekend. Try to stretch your hands up. Feel your side muscles. Now open your palms, deep inhale and exhale, and feel the circulation at the tips of your fingers and palms, like a sensation that is just blood circulation. And now, while exhaling, go to Śaśāṅkāsana, touch your hands, elbows, and forehead to the ground. Relax. Just relax. Normal breath. Relax. Feel the energy circulating in the body. Mentally feel that some energy is awakening in your body. Or give an instruction to your body, and especially try mentally to direct this energy to that part of the body where you have pain. As the Upanishad said, praying to the Lord, "Please, Lord, give strength to my limbs. Give the light, good light to my eyes. Give the good hearing quality. May I hear good things, and may I see only good things. Lord, give me good thoughts. All my organs should be healthy." You had breakfast just two hours ago, and your breakfast is now turning into the best qualities and energies in the body. Let it transfer the energy to those parts of the body which you feel are weak. Relax. You know that your back muscles are stretching, your neck muscles are stretching. An immense amount of energy is flowing, and more blood circulation is towards the head. And slowly, deep inhale. And while exhaling, bring your hands to your back. You may hold your wrist or interlock your fingers. And now, slowly raise your upper body. Upper part of the body up, come up, and hands on the thighs. Now, toes standing. You are not standing, only toes. Sit on the toes. And knees are up, and heels are up, and knees also. That’s it. Put your knees up, your feet a little apart. Now, hands sidewards, balance. Take time, no problem. Máte čas? Žiaden problém? Now raise your hands up, open your eyes, and fold the palms. The balance depends on concentration, so fix your eyes somewhere. One point, or close your eyes, that will be better. If your knees allow you, then slowly stand up. Otherwise, of course, you can take the help of the hands. Open the palms and hands down. Keep your body straight. Feel your body. How you feel. Feel the body. Are you in pain somewhere? Analyze your body. Legs slightly apart. Mentally, instruct yourself. Instruct yourself and speak mentally. "Mother Nature, bless me with your divine energy, merciful Lord. Send your cosmic light into my body as light as life." And with this kind of thinking, now slowly raise your hands up and feel the energy moving. And fold the palms, open the palms, and like you are coming out of the water with the help of the hands, sidewards, move the hands down. Like you are breaking some layers of the water and coming up. Or, you are coming through the energy. There is something, there is something, a thick layer. And when your hands go up, like you are breaking through, energy is entering your body. So, one, slowly, very slowly, feel that your energy is going through. Your hands are going through the energy, and fold the hands. It’s streaming in your body. Open the palms and, very slowly, sidewards, bring your hands down slowly. Again, inhale, now. And feel which muscles of the body: the shoulder muscles, the arm muscles, the side muscles, the back muscles, the chest muscles, the stomach muscles. So, slowly, hands up. You are going through the energy and fold your palms. Stretch your side muscles and feel the immense energy, prāṇa. And now, open your palms and feel the tips of the fingers and the... Palms, and when you go sidewards, then you feel you are breaking through some layers. Then, palms facing to the ground, and slowly going up, feel your shoulder muscles, back muscles, neck muscles, arms. Now, this time, with the coordination of the breath. Inhale and hands up. Slowly. We have a lot of time. And hands up. Fold the palms. Normal breath. Normal breath. Keep body relaxed. Balanced. Now, open the palms. Stretch the arms completely. Completely stretch your arms, turn your palms a little bit sideways, deep inhale, and while exhaling, slowly, slowly, bring your hands down. Legs more apart. Trikaunasana. First, we will do it in a different way. Interlock the fingers. Hands behind the neck. Legs apart. Body straight. Inhale and exhale. Now, take a deep inhale and slowly bend sidewards as far as you can to the left. Remain there with normal breath. It will be easier if you keep your legs farther apart. Try to stretch your side muscles and try to look up to your elbow. Enough time, and slowly come in the middle again, up. Normal breath. Remain with the crossed fingers. Deep inhale, and while exhaling, now bend to the right side and slowly come up. Hands down and place the hands on the floor. Shoulders, and a little bit rotate your shoulders other direction. Perfect. Next, together again. It comes for balance, which is not only for good concentration but also for our leg muscles and our ankle joints. Now raise one knee up, but those who have problems with ankle joints, don’t do it. And hold your knee. Remain straight. Concentrate on some point. And down, the other one. Very good, you are doing well. I see all of you have good balance, good concentration, and good leg muscles. Surprise. You are doing very good. Therefore, stay longer. Very good. Again, relax the body, prepare yourself. And this time, both knees up. Perhaps next time, okay? So, again, legs apart. Hands sideward. Hands sideways. Deep inhale, exhale. Deep inhale, and while exhaling, bend to the left side, slide your left hand down as far as you can, and slide your right hand to the armpit. A pravou ruku posuvajte smerom k podpažiu, and look to your right elbow. Feel the stretching of the side muscles. Definitely, it has a very good effect. On our side muscles, kidneys, it has a very good effect on the muscles along the torso and also on our kidneys. Very good for our hips. And slowly come up. Same thing to the right side. Come up, legs. Little together. Now we do a kind of Bhastrikā. Like this. This is the right one. Wrong, this one. This is wrong. It’s wrong. The right one is from the stomach, equal length of the breath in and out, equal length. Very good. Lie down and relax. We have some instrumental music. And three times deep inhale and exhale. And then relax the whole body. You may lie on your stomach or on your back, wherever you feel comfortable. Just relax the whole body. And mentally remember all these postures which we did. Feel every muscle of the body which was influenced by these postures. Feel your limbs getting more energy. Just relax. Try to relax consciously. Relax the whole body. Relax. Relax. Relax the whole body. Feel your breath. Relax. Consciously relax the whole body. Feel your breath. Relax. Relax. Now, deep inhale, and exhale. Deep inhale and stretch your hands above the head on the ground. Legs together, toes towards the body. Place the back on the ground. Stretch your knees, heels out, and exhale, hands down, parallel to the body. Once more, inhale, stretch your hands above the head on the ground, and interlock the fingers. And palms upside. And roll your body to the right and to the left. Very good. Hands parallel to body, and raise your right leg up. And make cycling with the right leg forward, cycling. Good. Relax your leg. And left leg up. Forward cycling. Try to analyze which part of the body, limbs of the body, joints, muscles, ligaments are influenced by this. Don’t use a pillow, otherwise it can damage your neck. No pillow. When you raise your leg up, try to stretch your knee completely out. When the leg is up, then the toes are towards the body and the heels are stretching out. Relax. Uvolnite sa. With the right leg, backwards cycling, other direction, like you are cycling back. Relax. With the left leg, also backwards cycling. Relax. This will strengthen our back muscles, it will strengthen our stomach muscles, and it will reduce the fat from the hip joints and stomach. The best way to lose weight from the stomach, hips, and buttocks is this post-exercise. After one week of practicing, po jednotýždňovom cvičení, it will be very easy for you to do. More or less, I would say, it will be like a joy to practice. Your muscles will get used to it, and you will feel the benefit. Now, both legs up. And fix your palms on the ground. Normal cycling. Alternate. We are not going to do the marathon. No competitions. Only take care when you raise your leg up, you’re stretching your toes towards the body and your heel out. We are still down on the high Tathātra, and we have to come up, relax, if you had some problem with the heart? Then please don’t overdo. If you had an operation, on your stomach or something concerning your kidneys, then for at least half a year, don’t do it. Or, in case of any doubts, consult a yoga teacher. Yes, both legs up. Backward cycling. Make sure that you are in back gear. Mentally, because many are mixing. Try to stretch your leg completely near the ground, and then go up. Back gear. Relax. So you see, back gear driving is not easy. And the main thing is that we stretch our knees completely out. The heel is nearly touching the ground. Then you go straight, stretch the knee as high as you can. While pulling the toes towards the body, heel out. As high as you can bring your leg, then stretch the toes out, bend the knee, and stretch the knee again to the ground. So now, with both legs, interlock your fingers. Straighten the hands above the head, above the head, so that it will be easy for you. Press the back on the ground. If you like, you can keep the hands free. Look, it’s not important how high you will raise the legs, but important is that you are stretching nicely. Every day, one millimeter. In how many will it be in one month? Three centimeters. Very big progress, and in one year? So we will reach our aim. So, please, pull the toes towards the body. And now, raise the legs up as they are, as much as you can. And bend the knees, and stretch the toes out and cycle. But the heels coming to the ground, you are distressed completely. Many of you are not doing good. Forward cycling, boys. Ah, Boze, my man. Both. Relax. It was correct, half. Lie down on the stomach, plahnite si na brucho, here, počkej, no, no, head there, legs here, a little bit, very good. Head there, little go that side, okay. So, like this is easier. But if you want, you can have hands sidewards. And now, pull the toes to the body, legs up, bend the knees, stretch the toes, and go down. Come back and down. Yes, don’t touch the heels to the ground. One half centimeter above the ground. Go ahead. Keep the camera away. Very good. I will touch the stomach to see how it is. It is stone hard. Thank you. So it means now you. And now you. Takśo? Go ahead, do it ten times. Ninety-nine point five is perfect. So I will count, you continue. One, two, relax. Where’s the music? When you come home, the whole family should know that you practiced. You will notice on your appetite. If you eat five dumplings, you will be able to eat eight dumplings. That means you practiced. And of course, when you eat the eight dumplings, that also the kilos will improve. It means decreasing kilos? The weight of the body, yes. If you are 60 kilos, you will be 75 kilos. and one who made yoga in their life must have been thought very good. That, even we can do cycling by lying. That’s it. Both legs up. And put back gear, and backward cycling. One, three. Observe your stomach muscles. Observe your hips. Your back muscles: four, five, six. And, of course, with the breath. And, of course, exercise with breathing. When you stretch your legs, you have to hold the breath. And we will do it only until ten. Six, seven, eight, nine, relax. Perfect. Relax as you like, on the stomach, on the back. Just relax. And mentally remember those exercises which we did. Just relax. Relax. Once, take a deep inhale and exhale, and relax. Slowly move your body, and bend both your knees. Hold your knees, and just remain there with normal breath. Head on the ground. Roll your body to the left side. Right, left, right, left,... middle. Slowly stretch the legs out and turn a little to the right side. And sit up. Stretch your knees out, your legs out. Jaguri, please demonstrate. Where is your yoga set? Easy one or a little uneasy one? Easy one. Yoga in daily life is only easy. So, half butterfly, touching the ground. Hold with your hand the toes. So perfect it will be on the day when you can touch your knee to the ground. Dobre. Change the leg. Good. And it’s called full butterfly. Tak bude. Don’t fly away. If you need, you have flowers here. So while inhaling, look up, and while exhaling, bend forward. And touch your toes. And come up. Inhale. Exhale. The knees continue moving, that’s why I call it butterfly. If you touch your toes, nectar is there. And come up: one, inhale; two, exhale; three, inhale. Inhale, exhale. Perfect. Stretch the legs, hands beside the knees. Or thighs, boat rolling, when you close fist, thumb inside. We are sailing through the stormy sea. Ours is very peaceful, and hands on the thighs. Now the palms open on the ground. And other direction, rolling. Thumbs inside. Very well. You are doing perfect. It seems you have been practicing. Bend the knees, and now, only the boat, without bowling. Inhale, that’s it. Normal breath, remain there. Look to your toes. Both of our big toes should be on the same level. And both of your fingers on your feet and your fingers should be on the same level. Yes, go ahead. I will count how many boats I have. Concentrate on the stomach and see what’s happening to your stomach muscles. Stay there. Okay, once more. Yoga in daily life. Harmony for body, mind, and soul. Hard work. Good. Stretch the legs. Hands on the thighs. Inhale and raise your hands up. And exhale, Paścimottānāsana. Hands up. And hands on the thighs. Vajrāsana. Marjārī. The cat. One, two, five, six, seven, eight. One, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty, twenty-one, twenty-two, thirty-three, forty-four, forty-five, forty-six, forty-seven, forty-eight. Forty-nine, forty-nine, forty-eight, forty-nine, forty-nine, forty-nine,... forty. Just feel the breath. So, close your eyes, sit comfortably and relax, just relax and be comfortable, and feel your breath. And repeat your mantra. And repeat your mantra. One deep inhale and chant Oṁ. You can chant three times, the OM mantra. Shanti. Time for dinner? Organizers? Dinner will be at 6. At 6:00 will be dinner, okay. And lunch is at 12:30? At 12 o’clock. Okay. So, I wish you a very good appetite, a very good lunch, and a good walk. Have a good afternoon program. And at 5 o’clock, I will be here with you. Before dinner, then we will have dinner. And again, we will have a program. Enjoy. Adió.