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Good evening, dear sisters. There are also some brothers. Welcome. It is nice to be with you this evening. This village, Dungong—I think I have been coming and going to this place for nearly 18 or 20 years. There is a piece of land for yoga where we are practicing, coming and going. This time, I asked the organizers why we do not introduce Yoga in Daily Life. I know that some of my disciples were teaching or are teaching yoga here. Yoga is a science of the human body, the science of body, mind, and soul. I would like to ask one question before I continue. Here, are you practicing yoga or not? You are okay. You too. You also. No? Yes? Then yoga is very known to everyone. Yoga is worldwide, and it is something very good for our life. There are different kinds of yoga practice, and one is called Haṭha Yoga. Haṭha Yoga is one complete, separate system. And Haṭha Yoga has six techniques. The first is called Netī, which means cleaning the nostrils. Every morning, with warm water and a little salt inside. There is a special pot, definitely available somewhere near your village, maybe. It is very beautiful, and it cleans the nostrils and the whole head, the ears, everything. So this is the first part of Haṭha Yoga. Next, Dhautī. Dhautī is a purification of the... our... I have forgotten this word. But we are eating, so the channels near the shoulders, and until the food comes to this, or cough, etc. The one word I have forgotten, sorry, but I mean the cleaning. No, no, no. There is intestine, and before that is this channel. Okay, we know now everything. So this is Dhautī. Dhautī means purification. Now, how are we doing this? Some people are doing it every day, some are doing it once a week. This is again lukewarm water with a little salt, and you drink a few glasses—one, two, three, or maybe four. Not slowly like coffee; drink it all, then vomit it out. So all from our... it comes also out. You will not have problems with your intestine, your digestion. Some people have a certain smell which others do not like. So, this is an elementary channel that is called. So, Dhautī is very, very good. Netī, Dhautī, then comes Bastī. Bastī, we are now calling the Śaṅkha Prakṣālana. That is a complete purification of the body, the intestine. Four times a year, at the time when one season goes and a new season comes. So there are four seasons, and we are practicing this in four seasons. That is on a day, Saturday or Sunday, when you have holidays. You need at least three to four hours. It is beautiful, very good. We will have no problems: gastric problems, digestion problems, constipation, etc. It is best, and many diseases will not attack us. For that, you have to drink about one bucket of water. That’s good. But you will say, "One bucket?" It takes time. Again, warm water with a little salt inside. We drink one glass of water, double that. Then there are five exercises, yoga postures. When you have this, your master has to do it; the yoga teacher will. Don’t do it alone, please. Then again, one glass to drink, and then do these four or five exercises. Again, one glass of water to drink. About five or six glasses. Then, otherwise, some are going earlier, two glasses. But generally, it’s good for up to five glasses. Then go to the bathroom, sit down on the toilet. Maybe nothing comes. Don’t sit too long. You come, and the teacher will again give you the water and the same exercises. Go to the toilet, come, drink water, and do exercises. It will be, after a few more glasses, it will come whole—all from the intestine, water will come, toilet will come, everything. Drink, go clean. Drink, go clean. You will say, "No, I cannot do more." The teacher will say, "No, no." So you will see that water will come from our intestine as clean as this. You say, "Now I am fine, I am okay, I am going," and water is going out. No, the teacher will say, the master will say, still you have to drink three glasses. Okay, so the water—how many glasses is the master giving us? Twenty-five to forty glasses of water. Very good, you feel so relaxed, so purified. Then the master will say, "Now you have to drink eight glasses." "Oh Master, I cannot." He says, "No, no... no. This time you have to drink. I will not give you exercises. Salt? No. No salt, pure warm water." And drink, drink, drink. And then go to the bathroom also, and you give water out. All water will come, finished. This is a purification of our body. People who are thinking that someone may have what we call cancer, it is a challenge. You will have no cancer problems in your intestine, in your stomach, or in any part of your trunk, etc. Sure, after this, this is the third exercise. The fourth is Naulī. And Naulī in Haṭha Yoga is perfect, beautiful, but not so easy. When you have learned, then maybe it will be easy. My time is gone; I cannot do this exercise. But there may be someone who can do the Naulī. Can you do it? Okay. Please, then do it. Show us. Do you want to see? Okay. There is no drinking water, okay? It is only in the morning, you go to the bathroom, toilet, etc. And then, channeling of the stomach, moving the stomach. It is something perfect. You know, the cancer from you is, I don’t know how many kilometers far away. And so, this is our yogī. Siddhi, moment, moment... moment. Don’t hurry. Okay? Yes. So, first, what is the posture? How is the posture? That’s it. Very good. Stand up. And how will you breathe? Breathe out through the mouth. Hold the breath out. So, then inhale, exhale, hold the breath, and go ahead, Agni Sākṣiyā. This is Agni Sāṅkriyā, okay? Come up. This is Agni Sāṅkṛtya, only going this. Agni means fire, and Śark means purification. Agni is a fire, and so all kinds of restlessness or anything in our stomach—this is like a fire. Fire will burn everything. But what happens then with our exercises during our intestine? It is said, the doctor said, that our intestine is 8.5 meters long. Whatever we are eating goes through 8.4 meters. Most people who eat meat mostly have problems with their intestines, etc. Because meat-consuming animals have a short intestine. Others have too long, but I am not going to talk about this. So now, Agni Sāra Kriyā, rotating of the intestine. Yes, please. You look up so that others can see. Your head up. Yes. Thank you. Thank you. That’s called a Haṭha Yogī. Haṭha Yogī. So Netī, Dhautī, Bastī, Naulī. And now comes Trātaka. This is for our eyes. It keeps our eyes perfect, good. We don’t always need eyeglasses. Mahāprabhujī kī Karatā Mahāprabhujī kī Karatā... The flame. Close your eyes. Slightly again, open your eyes and look at the flame, and close your eyes. Maybe the light will come like a flame and go again in another direction of the head. One eye coming, disappears, maybe orange or blue light, or just like some curtain, color curtains coming and going, the waves. And this will be the last round. Open your eyes, look at the flame. Only look in the flame. This flame has three colors. The bottom is a little dark. In the middle, it is very sharp and clean. On the tip of the flame, it is smoky. You look at the middle of the flame. Just look at the middle of the flame. And now, slowly close your eyes. Whatever you see behind the forehead’s wall, on the space, it will remove your tension, it will remove the headaches, it will become clear. Relax. Now, fold your hands, rub your palms, and place your palms on your face. Open your eyes in your palms, and slowly move your hands away. Now, six techniques of Dhāraṇā Yoga. That’s called Kapāla Bhāti. Kapāla is our forehead and all our senses. All this is to purify. And if anyone has a headache from time to time, it will be cured. But they have to do it every day, for a few minutes. Three times a day, if someone has a headache or problems, they should drink at least two and a half liters of water and do this Haṭha Yoga and this Bhastrikā. There are two prāṇāyāmas in this way: it’s called Kapālbhāti and Bhastrikā prāṇāyāma. Kapālbhāti is for Āyurveda, our yoga exercise which we do, and the other one is normal. So Haṭha Yoga: Netī, Dhautī, Bastī, Naulī, Trāṭaka, and Kapālabhātī. Now, here you have to learn, we are cleaning. So it’s like this, if you sit straight, please, if you want to do it with us. So, if I am here, I am giving you something. So, I don’t know when I will come or not, but these exercises will, for your whole life, a long life, you will be happy and relaxed. So, if not all exercises, you should do some. Or your yoga teacher here will definitely teach you. And there are the exercises, kapālbhāti—only exhale, only exhale, forget inhalation. The inhalation will go from itself; you should only concentrate on the kapālbhāti, like this, yeah. Many of you know, you have heard. Perhaps now the young generation may not know, but there was a locomotive with coal, yeah, with coal. Lokamati was starting, you know, and went from the railway station. It was starting, then it was going, so, yes, and so are we. And when you are tired, then you go through the tunnel, and through a little hill, it goes up a little, then comes to, then comes Bhastrikā—only here, not like this, not like this—so Kapālabhāti. And then when the locomotive is at speed, then it’s so. Our lungs are completely clean and purified. Your breath will be very good and long, and you will have a long life. But practice every day. So kapālbhāti is only exhalation, and bhastrikā is equally. Now, these are the six techniques according to the yoga. The philosophy of the yoga is called Haṭha Yoga. I came to Australia for the first time in 1983. I think 1980 or maybe 1990. But all the time, they tell me that they are practicing Haṭha Yoga. And they telephone and ask the yoga center, "Are you practicing Haṭha Yoga?" And they said yes, but they do not do Haṭha Yoga. This is my big problem. I am so angry. Sorry. You say the daṅgaṇ, and you know, you can say the Brisbane. No, that is not Brisbane. This is a dāṅgoṅ. Again, they come and say, "We are in Brisbane." We are not in Brisbane, it is Dungong. And this is the biggest problem of your yoga teachers here. They don’t know, and someone put in their mind that Haṭha Yoga is only postures, āsanas, and prāṇāyāmas. And this is, both are not according to the science of yoga. What they are doing is Rāja Yoga. In Rāja Yoga, they do only half. Otherwise, there is Yama, Niyama, Āsanas, Prāṇāyāma, Pratyāhāra, Dhāraṇā, Dhyāna, and Samādhi. Eight steps, Aṣṭāṅga. So, this is a complete science of Yoga. It comes in some way. Haṭha Yoga is purification and health, and when we are very healthy, then our mind is also very healthy. Our mind is healthy, then our thoughts and everything are healthy. Do you want to be healthy? No matter what age you are, please come to the Haṭha Yoga class for one month. Oh, sorry, one year. And you need not do every day one bucket of water, okay? Only four times. Only four times. And other cleaning of the nostrils—after a while you can do it every third day. But do this, and you will see your body is completely purified. No problems. Then there is called Karma Yoga. Karma Yoga is doing some work to help anyone. Good deeds are Karma Yoga. And next is called Bhakti Yoga. Bhakti Yoga means prayer. I see here the beautiful church. Definitely, some people are going to the church; many don’t go. But devotion, surrender, will come automatically, along with humbleness, kindness, love, blessings, and so on. So bhakti means to do something, to give something, and to trust in God if you believe. If you don’t believe, it is your subject, but bhakti yoga is also in yoga. So, Karma Yoga, Bhakti Yoga, then comes the Rāja Yoga. The Rāja is the king, king yoga. But the king has to do this, all this. So, this is Haṭha Yoga, separate, but this is the Rāja Yoga. Raja means the king. But in Rāja Yoga, we have all these Aṣṭāṅga Yogas. Then there is Jñāna Yoga: the philosophy, the learning, everything. So these are the five yogas. Our first is the Haṭha Yoga. Then, Karma Yoga helps this, this. Then, the Bhakti Yoga, Karma Yoga, Rāja Yoga, and Jñāna Yoga. Besides this, there are some other yogas, like Kuṇḍalinī Yoga. They wanted to teach today about Kuṇḍalinī, but I don’t know if it will be difficult for you. Maybe for some of you, some don’t know, and therefore I didn’t give this. And there comes in every cakra, they brought it, there. There are many symbols; this I don’t want to touch, otherwise you will not sleep all night. Oh God, what is this and that and that and this. But this prāṇāyāma, what did it do? Which prāṇāyāma did we do? Kapālabhāti, Bhastrikā. Prāṇāyāma is many, many techniques. Be careful, do good, peacefully. So, there are two nāḍīs, nerves, and from them, this is called, we call the moon and the sun. Purification of these nostrils, so there is a call, Sūrya and Moon, Moon and Sun, purification. Then comes the Sūrya Vedan, Candra Vedan, then inhale through the left, exhale through the right. Inhale through the left, exhale through the right. Inhale through the left, exhale, and then this side. Then comes anuloma viloma: inhale through right, exhale through left; inhale through left, exhale through right, sorry. It is one round, so this is a technique your master gives you. I give you only just a glimpse of this, and you have these books. If you want to have these books, we are here for a few days. If you want, somebody will. There is Mangalpuri, you know? Here, the people, no? Then you have to get ready for a miracle. Okay, let’s go further. So, this is our body. And in this yogic anatomy, it is said that humans have 72,000 nerves. And out of them, there are major nerves. And this is that when you want to get samādhi or something of higher consciousness, next, we have to purify these nerve systems completely. Next time, maybe if you have interest, when I come, I will do one more lecture or two more lectures. We are here in the gong retreat. So, when we purify these nerve systems, there are centers everywhere. This is the moon. This is the sun. Where is the moon? Here. And this is the center, the top of our head. All the cosmic light is coming from here. These all nerves go through, some go to the heart, some to the lungs, many, many, and then there are many centers again in the body. You see here your center, here all these cakras. If you study this, you will see the yoga book, see this chart, and learn. I can tell you, you will already be healthy. You don’t go to any doctor, finished. Of course, I tell you, you have to go to the doctor in case of an accident. So, this science is okay, yoga science is also okay. So we should not neglect or say, "No, we don’t want medicine, and we don’t need the doctors." No, no, no. We need the medicine, and we need the doctors. But if we are careful and doing good with our body, then we are healthy and happy. So yoga is one of the oldest systems, and that is what we call Śiva, and Śiva brought the science of yoga. So, the best is for you to practice yoga. Here, we are making exercises and demonstrations, and what can I do to give you an exercise so you can do it at home every day. We can do something, yeah? You are sitting in your chair or sofa, very good. Interlock your fingers and turn over onto your head. You sit on your chair, about strength. Inhale, exhale. Inhale, exhale. Inhale, stretch your arms, exhale. Hands near your neck on the head, and look to the left side. Slowly, slowly turn to the right side, and slowly to the middle, and then to the left side. Inhale in the middle, exhale right. Inhale in the middle, exhale left. Inhale in the middle, exhale and bend your head down. Inhale, look up to the ceiling. Exhale, look to your stomach. Inhale, look to the ceiling. Exhale down, look to your stomach. Inhale in the middle, deep inhale, and bend to the left side of your hands, exhale, inhale, come up. Exhale, right side. Inhale in the middle. Exhale, left. Inhale in the middle. Exhale, right side. Inhale in the middle, and bend to the left side of your hands. And again, your hands, palms upward, and your hands on the head. Inhale and stretch the body, and look toward your head. Exhale, inhale, and exhale. Inhale and exhale. And slowly, lower your hands down. Siddha Purījī, Siddha Purījī... Siddhāra Siddhāra... This is very good in the winter when it is cold and so on. Otherwise, it is very, very good. So there are many techniques. There are no miracles, nothing. It is only exercise. But if we do like this, it is not enough. So yoga is very, very easy, and it is scientific. And we need not jump here and there, this and that. Now, we need comfort for our exercises. So, thank you. Have you any questions? Yes? Yes, that is very good. But first, there is some kind of technique where you put your feet in hot water for two minutes and then in very cold water for half a minute. Again in the heart, again that. So the circulation will begin to do this; this is one of the good things. Second, this is a, you should have that yoga in the book, or bring. So we do this exercise generally lying on, or sitting on, the floor with our head like this. But this exercise: hold two, toes towards the body, stretch up, heels out. Now the hands strike, so this will help you very much. Then legs apart and make a circle, not like this, other side. Then stand up, interlock your fingers and hands up, stand on the toes and down. Let’s say 10 times, 1, 2, 1, 2,... go ahead. Very good. Now again, hands interlock, fingers up. Stand on your toes and make 25 steps on the area where you are: 1, 2, 3, 4, 5,... 25, only on the toes. Okay, very good. Hands up. And stand on the heels. Twelve steps. Very good. Yes. And take one look. You look this side, and you look this side. Hold. Turn your body. Yes. Hand down. Now, interlock your arms and sit in the position of the chair. You should be very comfortable, and I will tell you one story. Oh, okay. Come up, please. So, thank you. Please take your seat. So this will make the circulation. Yeah. So it’s not only your feet, but your whole body will be. Any more?