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First, we will chant OM. OM is that resonance. In this yogic science, there is one sound according to the Devanāgarī alphabet. Devanāgarī is the script used in Indian languages like Hindi and Sanskrit. There are 52 letters in Sanskrit or the Hindi language. Devanāgarī: deva means the divine, the goddess, the human, consciousness. Nāgarīka means the citizen. So, we are all citizens of cosmic energy, the cosmic Self, the light. Each letter has a resonance in this body, where we have all these cakras. Now, what you have is a different chakra system. This is a nerve system. I will come to this after. This chakra is where the nerves go from the left and right hemispheres. The nostrils, left and right, change every 14 or 15 minutes in order to keep the balance in our hemispheres, in our body and our chakras, the glands of the body. The left nostril is what we call the moon. The right side nostril we call the sun. And these both are flowing, one after the other. After one hour, for five minutes, both nostrils flow together. It means there is a third nerve we call Suṣumṇā. That is the central nerve, balancing both. So, these are the two or three nāḍīs, the nerves, that balance our whole body, our awareness, our concentration, our knowledge, etc. From this, these nerves are going along the spine. In the human body, according to Indian yoga anatomy, there are 72,000 nerves, or systems, in our body. And these three nāḍīs—what I am telling, the left, right, and center—are coming till the end of these chakras, where Mūlādhāra is there. Another, but just I give you the coming... let’s say this is a chakra on the front, Svādhiṣṭhāna, but the last chakra is coming, the nerve is still here. It means, till the end of the spinal column. And it is very powerful, and this is a moon system. Now we are talking about the moon, and definitely it has much influence on our Earth, on our body, and on our mind. In 24 hours, it’s changing the waves of the ocean, and the water goes back and then comes in for some hours back. What do you call this? The tide. And there are both nāḍīs, the left and the right, that are influenced by the moon, from the ocean to the vegetations and movable creatures. This balancing on the moon and on the dark night, the dark moon, is very powerful, but more touching into the bottom of the ocean, more silent. And on the full moon day, there are more high waves in the ocean. Similarly, this nostril, which is flowing as the left nostril, and this left nostril is connected to the moon, and so our emotion, our thoughts, many times we are changing. What we call, "I change my mind"—mostly they are saying, Americans, oh, I’m sorry, I can’t come, I change my mind. Many times, people are saying, "Change my mind." So I said, "Why do you always say, ‘Change my mind’? Why don’t you change your body too?" That’s not easy, but this energy flow, and so that is called the moon. Our left nostril energy is the moon. The principle of the moon is water, and the principle of the water is emotion. Emotion means "in the motion." We are in the motion. Any kind of changes we take in mind, that is emotion. Anger. The anger is the emotion. When one is very emotional, negatively, it is also emotion. You are singing a song, it is emotion. When you want to go, it is emotion. So different kinds of the emotion are positive and negative. Therefore, it doesn’t let us stay constantly on one point of the moon and our vegetation, life. And life is not only because of humans. All the trees, the plants are life. And so that even moves the oceans of emotion. The sun is steady, but it is the consciousness. And we are all the times in balance, but we are coming. This is the solar energy in our body, directly touching our navel. This is what we call the fire, our Maṇipūra cakra. So that is called the solar plexus, and solar is the sun. We have disorder in the body. Sometimes one has diarrhoea, sometimes constipation. Sometimes it is not in control; it is very, very much in motion, like diarrhoea, what we call that. Often one has to go to the toilet. The words I forgot, sorry. So this is controlling the navel. This is the power of the sun. And the moon is changing, sometimes in the heart, sometimes in the vocal cords, and sometimes in the navel, the abdominal muscles, and the end of the spinal column. Weak, it means all our activities. The moon is coming between when we, someone, have the brain hammers. These brain hammers we have, then, are from the left side nerve. From this side begins, and that doctors give the medicine, of course, give. You sometimes use a tablet for sleep, long, good, let be peaceful and sleep, and this, but there is no medicine. It’s only peace, harmony, little movement, little massage, that’s all, but the inhalation, exhalation techniques. Prāṇāyāma, you know, you heard many times, so there are different prāṇāyāmas. The Nāḍī Śodhana: nāḍī is the nerves, śodhana is purification, the moon and the sun. We inhale, for example, 24 times with the left nostril and right nostril. We close with the thumb and these two fingers. We balance here both nāḍīs like this, and we inhale only through the left in and out. Inhale first the abdomen, then you come up to the lungs. The lungs are coming, the diaphragm is, we are bringing down. So it means the deep breath. Then we expand our chest and it comes in. We exhale from up to down. We inhale from down to up. This is the right prāṇāyāma for our healthy body. So, how do we inhale? The master must have a little big stomach, that we can demonstrate. Okay, thank you. So, we put the hand here, and the left hand on the stomach or spine is the navel. And how shall we go? First, we expand our stomach there. Exhale first here. Inhale in the stomach and then in the chest. Exhale first from the chest and then from the stomach, 25 times. Now, when it happens that one is getting paralyzed, that time, do not breathe too long, but you can do it like this: inhale. More with the left nostril, but a very normal breath. After 25, we do the left side and the right side. But in the case when the attack is, then we should do only with the normal breath and try to concentrate more with the left nostril. After that, it’s called the Anuloma Viloma. So this prāṇāyāma is in Sanskrit language. First, we have what is called the Chandra Nāḍī, the moon nāḍī, purification. We clean, we clean, we clean. Then the Sūrya, we clean this right. So, moon and sun, we are purifying these nerve systems. The second step, after two, three weeks, or two weeks, or you are working, have a problem, then one hour, and then two hours left, and then one hour, so slowly. Now, the Sūrya purification, sorry, the moon and the Sūrya nāḍīs purification. Now it’s called Nāḍīśodhana, purification of the nāḍīs. But we cannot throw in the nerves, no, impossible. So if we say we are purifying the nāḍīs through the breath and stuff, it will not go. And if you go... Indigestion finished. The whole game is finished. So we cannot put the air in our nerves, but it goes through the purification of our lungs, our oxygen. There, automatically in the blood, the purification takes place through the heart. But note that we are pumping in the nerves. No, no, no. Not like that. After the left purification, the right purification. Twenty-five times or fifteen times or ten times, according to your capacity. But no stopping breath, neither inhalation nor exhalation. Just go, but close this nostril like this. Always close the nostril like this, from the side or from this finger, the ring finger, this side. Do not block your nostril like this. We don’t do that. So this is a purification. We are cleaning and exercising for our nervous system. Then is coming Vedanā. It means we go through. We are coming to our left nostril, but we are turning, going in the right, the Sūrya Prāṇanāḍī. Vedanā. So, my river goes, or the creek follows this time, and then I am going to the river. Now, this time, I am going from this creek and going to the big river. So, I’m trying to go over means coming together, and this coming name is called the Chandra Vedanā and Sūrya Vedanā. These are the Hindi-English, in Hindi words. So first, watch this. This is very, very important for us, no. We are not going to now make jogging, running, this good, but at home you can do, sit on your chair or on sofa, you can also do your exercises, but it will be, memories will be come back again, good, best. So first we said the Chandra Śodhana, śodhana means clean, purify, then. The Chandra Vedanā that it goes through the Sūrya, so inhale first. We did inhale to the left nostril, exhale to the left, inhale the left, then we close the left nostril and we... Inhale through right, inhale, exhale, inhale, exhale. Only this time, three rounds. Twenty-five one time left: in, out, in, out, twenty-five. Then right side: right in, out, on out is one round. So like this, we do the three rounds, or you... Have a time, five rounds now. Then our health comes back. The paralyzed part of the body now will come to become healthy. Fingers will begin to move, shoulders also. And at that time, we inhale through the left nostril, exhale. Through the right nostril, inhale. Through the left, exhale. Through the right, inhale. Through the left, exhale. Through the right, inhale. Through the left, exhale. That’s called Sūrya Vedanā. Now I’m going through the Sūryanāḍī. After 10, or 15, or 25, it depends on you. Then comes the Sūrya Chandra Bhedana. Now it goes: breath in through the right nostril, we close the right nostril, and exhale through the left nostril. Right in, left out. Right in, left out... The left in, right out. Left in, right out. First, there was only the left. Inhale, exhale. Inhale, exhale. So this is called the Nāḍī Śodhana. It means for your heart, for your lungs, for your thyroid problem, if you have. The whole body is nicely balancing and exercising. Then, the third technique, which you have in your yoga book—definitely have your yoga book with you, the "Yoga in Delhi" book. Now, then it comes, the Anuloma Viloma. The name in Hindi is called Anulom Vilom. First is purifying the Chandra Śodhana and Sūrya Śodhana. Then from Chandra Bhedana through the left and Moon Bhedana through the right side to the left. Then Anulom Vilom, now we are doing double. So, inhale through the left nostril, exhale through the right nostril, inhale through the right, and exhale through the left. Is one round: inhale through left, exhale through right, inhale through right, and exhale through left. This is, in yogic language, what we call Anulom Vilom, purification and balancing both equally. That time you will feel that you have about... 60 to 70 percent of the recovery is in the body. When we do it, slowly, slowly, it will be. This is called the Kumbhaka, the retention of the breath. We inhale, and with both the ring finger and the thumb, we are closing. And then, exhale through the left, inhale through the left, close or block the left nostril, hold the breath, and exhale through the right. This is called the prāṇāyāma: holding the breath, going, coming, going, coming. These are one, two, three, four techniques, very soft, very good for our health. It’s good for the eyesight, good for the brain memories, good for the lungs, breathing, very good. Also, digestion is very good, so the prāṇāyāma, the breath exercises, are more beneficial than doing the physical exercises. But we always do, we have in our yoga and daily life system, first you should relax. So when you come, you have your yoga mat, and you lie down. And relax. Withdraw thyself from the external world. Remain and be aware that you are in the Yoga and Day Life Hall, relaxing. No tensions. I inhale and I exhale. Relaxing, relaxing. Then we come to the exercises we call the body warming. And body warming exercises are very, very important. Don’t go immediately to some posture which is head standing or the Sarvāṅgāsana, the Viśuddhi Āsana, different postures that can harm certain parts of the body. So we get body warming. So you have got exercises for body warming. When you are lying down and relaxing, after not only sitting up but also rolling to the left side and rolling to the right side, and placing your left hand to the right side and your right hand to the left side while lying on your yoga mat, then bend your left leg and stretch your left leg, the right one, the left one, then both together. Hold your knees and back three times, and then hold it. Roll yourself left, then roll this, so like this, and then you get up. Stretch yourself like this, and it is about five minutes or ten minutes. This is called body warming. Then your blood circulations, the... Muscles, everything, then our joints will tell us which postures we should do. So it’s not that you do the yoga to run and this and that. It’s for young children, yes. I was... this little girl was here, she could jump here, and we also were jumping and... Now, we will not jump. Maybe we can jump in the swimming pool, but also not like that. We will just go in the zone, so we have to be very careful for our body. All this, what I’m telling you, is very, very gentle, and it will recover many things in our body again, so this is called prāṇāyāma. Then there are techniques of prāṇāyāma. In age, our, our young age, we are young in this age, and some people have thyroid problems. And for this thyroid, there is, of course, a doctor. Gives some medicine or some hormones or this or that, but in yoga, for this, first is that you chant OM. And OM has four steps. Generally, they have only three, and more quickly, they have only two. They said OM, the two letters gone, other one is. Saying "Aum," "Om." But now, for our health, if you have a problem with your pancreas, if you have a problem with your kidneys, the liver... So here, for these breath exercises, it is really the very best recovery, or to bring back good function. And for that, we inhale and we exhale with that prāṇa, that prāṇāyāma. And so, that we will do now. So if you can sit in yogic postures, if you can. If you want to have a chair, can we give you the chair, sister? Please, yeah, look there, you see? Okay, so first we will do the OM, which I spoke, that is the navel. Now, any words we speak are moving from, or the energy from, our navel. Any letter you will say, you will move from here, yes? No. Where? How? Where are you? What do you say? Always, "It comes here." And the children, there are some who cannot, uh, speak, not a hundred percent, I would say, but it can be helping that they... Will begin to speak, and these are the letters moving in our navel. So, how many letters are there that your tongue does not move? Say some word that your tongue is very relaxed here, and so there are four letters, and the fourth one is for awakening the memory or the words to understand and awaken some voice. For all the children who cannot properly speak, then OM is a very important mantra. It is not a mantra as a resonance, but we have to say it. So, this is what we said: AH. We cannot say AH. A, A, A,... U, U, M. Let your tongue relax in your mouth. A, A, U, U, M. That will help and balance all the organs in our whole body. Especially the thoracic, especially the kidneys, the liver. So, all the trunk of the body inside, they are mostly all machines there. So we can balance them again. So let’s come. Ah, only ah. Long, okay? Don’t say the second word. Only "ah." Then we bring the energy up. At the beginning, we open the mouth less, and then in the second, ah. We open more, we brought all the sound out, and now what we are doing is we make our lips like a ring. The tongue is relaxed, it doesn’t move, then we close the lips. This is that resonance which only comes in the human body, and so these are 52 alphabets that we also take as a healing therapy. So healing therapy with the resonance of the letters, and you lie down or sit, and then when your yoga teacher, who is in this way, does therapy, then they make this sound. It comes then with this color, and you see the color by each letter’s difference. So in the whole body, then the resonance, so A, A, U, M, from, and all the times it will not move. The navel is completely relaxed. Seven times. And then relax. Meditate. If you have time, after a few minutes, again eleven rounds, and then relax. Like this, you can take three rounds, five rounds, six rounds. And then just relax. Mostly we are used to doing this while sitting. Now, there are other certain chakras, and that alphabet, letters, all the times when we will speak, then it will, first it is always from the navel, but it will go so deep that we feel the contraction and relaxation of the anus muscle. That’s called Aśvinī Mudrā. Aśvinī Mudrā. Aśva is a horse. Mostly all āsanas and techniques of yoga are from the animals and nature. You, we have heard always cobra. Yeah, cobra is a snake. Fish, the fish. So many names of either some trees or animals or the birds. So, the training, and in this, where is Mūlādhāra? Come out. So this is the Mūlādhāra Cakra. And here, when we see the whole chart, now we know where these were. These are the centers. They are less physical, more subtle energy in this. So the horse, we call Aśvinī Mudrā. Aśva is the horse. When the horse makes the, what you call, stumble. The horse makes the canoodles. When you make the, what you call, not, not, eh? Dunk, yeah? You call it a dunk, thank you. So, after that, that horse, minimum 20 times, contracting and relaxing the anus. Contracting and relaxing. That means it gives the exercises again, further for the digestion. Well, that is their technique; we are not, okay. So, similarly, when we speak, there are some chakras and many words. When we speak, automatically our anus muscles are contracting, or when someone is angry or something, you know, it contracts strongly, and that tension goes to the brain. So whenever we are angry, hateful, or jealous, this, that, then our lower chakras are contracting. So then these people have problems from a very young age, and that is what we call the hemorrhoids in this part of the body. Anger, hate, jealousy, etc., on our surface, up, you are okay, good, yes, and that, but inside is burning. Or there is another, that your husband is angry every time, but you don’t want to show him anger, but you are swallowing it. Or your wife doesn’t matter, or your boss, or someone, so you don’t want to show the anger, but you are trying to swallow inside, and there you have a tension in the throat. Sometimes somebody has, till here, a red face, yes. So, it doesn’t show that I am angry, or this or this, but the body, the body language, you cannot hide. And so many times, there is a problem with this gland. But once more, I want to tell you, my dear, I am telling according to yogī. There are doctors, the medicine, they have the different therapies, different techniques, everything, but this is a natural way which yoga can solve our problems very, very much so. There are these nerves, and so when you meditate or you chant that OM, which I say, all these nerve systems are relaxed. So you see, he is sitting here in a good position, and when you meditate, you are... In happiness, you feel yourself one with God or anything. Or you have a mantra from your master. Now, all these chakras and all the nāḍīs, they are relaxed. Your health is the best. Your tensions are gone. Stress is gone, and that’s why yoga is the best for this. So these chakras, which we are using, now we will chant Aum. And from the navel, we inhale and relax the stomach. Expand our stomach, and now it will bring peace, harmony, and relaxation. Now, there are two prāṇāyāma techniques that are very good. And this is, some people have time to time headache, and some have very strong headache. And that is, according to yogic science, you are not drinking enough water. If you drink two and a half liters of water per day, you will not have a headache. And if it is more, then drink half a liter more. Try to learn head standing, or it’s called Sarvāṅgāsana, or bending forward. That gives the chance to the body to bring more blood circulation toward the head. We don’t have a headache from the lower body, from the trunk of the body. It is in this tension, in these nāḍīs which we had before, Iḍā, Piṅgalā, and Suṣumṇā. And this part of the body, what they call the temple, this here. Can you touch your two fingers here on this part and bite your teeth? Yes, you feel just a bite like this, and there, there is the center of the headache. It begins from this, and many, many people are suffering, but they don’t do the exercises. I tell many times, but they are not doing, and when it is a very strong headache, then they say. How is he then? There is one mantra, so I give mantra nine times, saying it releases. Then, slowly, slowly, release the diet. But without this, this is so that this water is very important. And when we bend forward more times every day, every day, and... Hands on the back and Vajrāsana, if it is possible, then Vajrāsana, please. On the knees, sitting like this, yes. And put your hands, interlock or hold your dress, on your back. Relax and slowly come forward and touch your forehead. Touch the head to the ground, and if you have a little difficulty, you can part your knees a little bit so that it allows your body to come close. Just relax, have a normal breath, and now it is like this. You will feel: the circulation of the blood more. It will come. Your whole face muscles are getting very nice blood running towards the body, for your face. After, you will come up. Your face has... Very good color, nice color, and also the good blood circulation is towards the whole brain, whole head, everywhere. And if you are not comfortable with your hands on the back, you can bring your hands beside your thighs. On the ground, yes, relax. And if not, then stretch your hands on the ground in front of your head. Bring your hands near your head, your body. Or you can bring your hands down and put your palms, hands above the head on the ground. Yes, completely comfortable. We should be more comfortable. The main thing is that blood circulation is more towards our head. Elbows relaxed, touch your elbows on the ground. Relax, relax, and slowly raise your hands up and stand up. Come up, please, and hands on the top. If you have discomfort, you can change your posture, please, or remain like that. This is for the headache. This is in prāṇāyāma: you drink the water, more water, and change in front. This is one second, eleven times chanting OM. Now there is one prāṇāyāma. You can sit as it is, or you can sit like me. This prāṇāyāma one is called Bhastrikā, and Bhastrikā is that we inhale and exhale equally, and we make more breath out quickly through the nose. Our new children don’t know, but we are elderly, we know from the train, the locomotive with the coal. And when the train is starting, then, so yes, the locomotive is going on, and so, but equal, that is equally. And so, and not from here, that is not then. Locomotive will go apart here. So please, breathe in and out equally, 25 times. Then relax more, cleaning our forehead, our brain. Aside all these nāḍīs, then the strongest good quickly gets away the headache, and if every day you do it five minutes, the headache is, was, maybe in the dream, not anymore. And that is only concentration on the exhalation, only exhalation. Inhalation will go automatically. But pressure we should give more on the exhalation. But not through the mouth, only through the nostrils. The locomotive didn’t start. This is a Kapālabhāti. The locomotive didn’t move at all. And the prāṇāyāma, the second one, this is which prāṇāyāma? Bhastrikā, this. Kapālabhāti. This is a kapāl. Purification of the tension, headache, gone, and many diseases. And that is Bhastrikā, Kapālabhāti. These are the prāṇāyāmas for yoga and mostly for our Kuṇḍalinī awakening. Awakening all chakras, the Kuṇḍalinī and chakras of this, which we have this evening, we will come again tomorrow. Is that again also? I am here this evening also, tomorrow, okay? Tomorrow, not okay? So it means four programs? No, three: evening, morning, and evening, okay? I think you will remember what I said. This is very important for us, nerve systems, very, very. Sometimes people say, "Oh God, my nerve, my body." They said, "My nerves, the nerves break down." Show them this. That’s why you have to come to the master, then you should take this one, yes. So, no tension, no anger, not in stress, everything relax. Meditate, mantras, it is for relaxing. At least, there are 24 hours we have, one day and night. In this, if one hour or one and a half hour you have for yourself, it will be great. And the best is to go to yoga class one or two times. You are in yoga class, the rest practice at home. Again you come there, your life will become, again, you know how there’s one tree, an old tree, and there’s a termite that is eating and it’s gotten rotten, and suddenly some master comes and takes out these old parts, and the tree, they’re giving water and this and that, and again it becomes a pleasing being. So similarly, we are. Some people of our time are coming, either we recover, or we tell God, "Please give me a new body." But we don’t want a new body, we want this body. Yes, we want to have this body. So, thank you.