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I have been in Auckland for nearly more than thirty years. I first landed in Auckland. The practice of yoga in life is now in this country. Yoga in life is a system, and I am now 50 years in Europe. When I came, yoga was for people. Anyone could come and practice and go, advanced and beginners, etc. I was also doing it in the same way. But in Europe, I live in Austria, and people asked, "Is there any system in yoga or not?" I said, "Yes, we have." We developed this system, Yoga in Daily Life, in eight steps, and it is very well accepted. Many times, people practice, coming for one or two weeks, and then not anymore. After one year, two years, they come back to the same position. So, what we do today will be very simple, but very hard, but very comfortable, and you will enjoy the kuṇḍalinī and cakra. The Kuṇḍalinī is the energy of the body. To develop the energy, awaken the energy, and the chakras are the energy centers in the body. We will talk about that after. So we begin. Lie down on the back, head to my side. If it is necessary to take the cushion or pillow, otherwise do without; that would be better. Once, take a deep inhale and exhale. Relax your whole body. Relax the whole body. Relax the whole body. From the toes to the top of the head, and from the top of the head to the toes. Relax, relax. Palms are open, the palms half towards the body and half towards the ceiling. Withdraw thyself from the external world, and feel and be in this hall for a while. Let the outer world be; just be one with thyself. Let your body relax. Let your breath relax. Relax. Feel your breath. I know that I am inhaling, and I know that I am exhaling. But just normal breath, as usual. Relax. And now, three times deep inhale and exhale through the stomach. Close your fist, open the palms, close the fist, and open the legs together. Toes towards the body and heels stretch out, and toes to the ground side in the front forward and heels out. Heels to the body, the toes towards the body, heels out. Try to touch your whole leg on the ground, especially your knees, below the knee. Relax. It will be easier for you if you remove your pillow. But if you have some problem with the neck, then of course, keep it. Slowly raise your hands up and above your head on the ground. Exhale and bring the hands beside the body. Again, while inhaling, raise the hands above the head on the ground, and exhale. Relax. Try to study your whole body. Of course, we know all our body. But in this program, for this exercise, we try to remember each and every part of our body, the limbs of the body, the organs of the body, our being here. Now, again, slowly raise your hands above your arms, above the head, on the ground. Legs together, and stretch your toes towards the body, and have a normal breath. Heels stretch out, and do not make a breeze. Under your back, press your back, your spine on the ground. Also, no breeze under our knees. And slowly bring the hands again parallel to the body, stretch your toes out, and relax. Again, raise your hands up, stretch your body, your heels stretching out, your toes towards the body, place your back on the ground, and come back. Again, while inhaling, raise your hands above, then on the ground, hands apart, not together, your palms, and try to make your elbows straight, stretching. Touch your hands on the ground and exhale. Bring the hands back parallel to the body and relax. Body and mind: we are aware of our body and the mind, the thoughts. Now, bend your knees, foot soles on the ground, be comfortable, be relaxed. Be aware of your body. Feel the energy from the earth. Now again, deep inhale and exhale. And again, both hands raise up and stretch on the ground. Back on touching the ground. No bridge. And raise the hands up and back to parallel the body. Five times, do it yourself. Slowly, please. Take your time. Feel each and every moment. After five times, relax the body. Stretch your legs and relax. Relax. Feel the relaxing of your shoulders, the shoulder blades, and the neck. Under this building, there is one center where disabled people are here, so please don’t take it in a different way. Now, I would ask you to turn your body onto your stomach. Hands beside the body, one side, let’s say the left, right cheek on the ground. And now, feel if you have some stiffness in your body. Just try to release the muscles, relax, relax. Bend your knees and move your legs one by one. Stretch one leg down, other heel try to touch your buttock if you can, and go ahead moving slowly. Stretch your legs. Relax and relax. We are releasing the energy through the whole body. We are releasing all the energy and the tensions from the body. Once more, please, one after the other: leg bending, stretching, relax. Change your head slowly. Stretch your hand sidewards, please, if someone... And bring the hands above the head, above the head on the ground, straight together, hands forward, and try to touch your elbows, the thumbs, touch each other, the thumbs, and bring the hands again back towards, along the body, like swimming, both legs. Bring up forward and bring to the above the head and back. Feel your shoulder blade, feel the muscles of the whole back. Go ahead continuously, release the tension from the back muscles. Relax, relax. These postures, these movements, or these exercises, exercising in this way will release the tensions from the body and mind. It will release the energy in the whole body. It will bring that awareness and memory. Everything is within us. We have nothing to get from outside. We shall give energy back. Now, raise your chest up and your hands. Place your elbows and hands on the ground near your chest. Look up to the ceiling as far as you can, but don’t go from your pelvis, and slowly come back again. Again, slowly come up and slowly come back from the lower part of the spine. The muscles above the buttocks, we have to release this tension. Again, come up, relax. Again, come up, normal breath. Make yourself comfortable, supporting your hands. Relax, normal breath. And now, bend your legs, and one after the other, hand, legs moving like this, slowly. Śrī Śrī... Relax as you like on your back or on your stomach. As you like, just relax for a few minutes. Once, take a deep inhale and exhale, and then relax. Let your whole body just relax. Relax. Again, deep inhale and exhale, and turn your body onto your back. It’s very comfortable. You are like sleeping in your bed and turning left and right. Very comfortable. If you feel discomfort, please let me know. Now, bend your knees, keep your feet flat on the ground, legs bent at the knees, legs a little apart, and hands beside the body, stretch sidewards. Stretch your hands sidewards to the elbows’ side. That’s it. Thank you. The left knee touches the ground, and the right knee touches the heel of the left leg. And look to your left, sorry, right hand. Look to the right side. Thank you. Try slowly. Try your right knee touching your left ankle joint or foot sole. Feel your right thigh releasing the tension, and slowly come to the middle. The distance between our feet should be the same as before. Now the right knee goes down on the ground, and the left knee touches the foot soles or the ankle joint, and look left. Slowly, slowly, the tension will go, and your left knee will come closer and closer to your right foot. Mohan, you are too stretched. Look at what someone is doing. Mohan, your legs should be apart. Mohan, you sit down, sit up. Not you people, only this one boy, please. Sorry, you stay, you are very good, perfect. All are perfect except Mohan. Mohan, sit up, yes. And now you should see how they are doing, yes, peaceful. Don’t. Be nervous? Look how they are doing. Now, slowly come to the middle. Your foot soles remain in the same place. Neck, head to the right. And now again, slowly, left side. Right knee touching left foot sole, and head looking to the right fingers. Look, don’t lie down. Sit up and observe exactly. And, Ummade Purī, can you make, how to say that, our all dear sisters, how to keep your knees. So, please, don’t mind if she’s touching you, and slowly come to the middle and right side. And head left side. Our whole body is stretching beautifully. And thigh muscles stretching, relaxing. The body will become flexible. Man, you are not looking. You should check, look at everybody. And slowly come in the middle again. Namo, and lie down and do Indian forgets in yoga. That’s why I’m bringing my students from the West to the Middle East, to India. Again, my dears, left, twisting, and head looking, our face to the right, hands in the middle, perfect. Come in the middle. Stretch your legs, stretch your legs, and relax. Now, bend your left knee and place your left foot right outside of your right knee, near the thigh. The left foot is outside of the right thigh. That’s it. Perfect. And with the right hand, touch and hold your left knee or thigh. Right hand stretching sidewards right, the left hand stretching towards the left elbow. Hands looking to the left hand, and right hand pulling your left knee down towards the right side, slowly, slowly, as long and as far as you can come to. If not, it doesn’t matter. It will be slowly, slowly, sometimes. And slowly, bring your left knee to the middle, right hand down, left leg straight. And now, right knee. Bend your right knee and place your right foot outside of the left thigh. And hold with your left hand the right knee, and with your right hand, look towards the right hand. Slowly, slowly, try to remove the tension from the muscles and backside. But if you have a problem, please do not do it. If you have a slipped disc, please don’t do this. Come into the middle and do one round yourself now, with one leg at a time. Do it yourself. Our muscles will remain tense, but not for more than twenty seconds. Then it will come, tensions release. Perfect. Now, it’s your choice. Remain lying on the back or on the stomach, as you like. Just relax in that position. Either you lie down straight on the back or on the stomach. Just relax. Feel those muscles which you were feeling, the tensions released, energies running towards those muscles, the joints, the organs in the body, the glands, the thyroid gland, the pancreas, all the centers of the chakras, and the breath. Now, feel your breath. I know that I’m inhaling, and I know that I’m exhaling. Relax. Relax the whole body from the toes to the top of the head, and from the top of the head to the toes. Feel your body completely relaxed. Now become aware of the breath. Let your breath be natural. Just be one with the breath. I know that I am inhaling, and I know that I am exhaling. My body is relaxed. The blood circulation in the body and the coordination are in harmony, the body and the breath. Body, breath, and mind. Body, mind, and breath. Slowly move your fingers. Close the fist, open the palms. Close the fist, open the palms. Stretch your hands above the head on the ground. Interlock the fingers and roll your body left and right. And from which side do you sit up? Please sit up comfortably. Sit in the Vajrāsana like our Kiran, and we will do Marjari. Kiran, you know Marjari? No, there is no cat, okay? Only Marjari. The cat is eating the mouse, and you are eating chocolate. So, Omapurī, you will, you must eat, yeah? Good, so one, two hands on the floor, look to your stomach, look to your navel. Slowly, while inhaling, back down and head up, looking to the ceiling. Let your back relax. Exhale and look to your stomach, and make the breeze from your back and the heel. Like a heel, your back, you will feel the releasing of the tension from the... Neck and shoulder blades, middle of the shoulder blade. This is that which we have mostly the tensions. Slowly inhale and look up to the ceiling, and let your back, looking up to this head. Yeah, of course, if. You cannot, please don’t give too much tension. Exhale and look to the stomach. Look up and exhale. Look toward the stomach. And with both hands, stand up on your knees. Hands on the front and sit down. 1, 2, 3, 4, 5, 6, 7, 8, 9, up, 10. With the breath, inhale, exhale, inhale, exhale. Between, no breath. Inhale, exhale, inhale, exhale, inhale. Up. Stand up. Lock the fingers, palms up, on the head. Legs together. Inhale and raise your hands up. Support this healing with your hands and stand on your toes. Two, three, four, five, six, seven, eight, nine, ten. Relax. Interlock your fingers, hands up, and walk on your toes for twenty steps on your mat. Yoga mat, hands down. Again, interlock the fingers, palms up, on the heels. Twenty-five steps on your yoga mat, please. Hands up and relax your shoulders like this. Let hands free, and slowly bend forward as far as you can. Legs together, legs. Together, yes, as far as you can, and slowly again up, hands up, up,... Sit down. Hands, only hands down, sorry. One, two, three, four. Sit down. Anyone needs an interval? Hmm? Was it difficult? One hour and fifteen minutes you were just lying on the bed. It was not difficult, no? Do we have the prānāyāma stick? We call it that. You can give to someone also? Who needs? Yes, comfortable. So, this is what we call support for our health in yoga. So this is for making prānāyāma, otherwise our shoulders will be sore. So this is a supporting. And after, when we are doing mantra and meditation, then many, then holding like this. And if, in case, in the back, itching, or when the master is talking too long, then we can have a rest like this and listen. If one knee is a little bit sore, then we can put this position like this, so we have support. And when we are practicing and somebody is talking, then it has a multiplier effect. So, ah, so comfortable. Okay, so there is a, what we call in yoga, prāṇāyāma. Prana is energy. Prana is life. Prāṇa is the breath. And there are techniques for how to do this practice, and many diseases can be cleared with the breath techniques. So, there are many, many techniques, and so it will come, then the kuṇḍalinī. And in that kuṇḍalinī, we talk about breath, inhaling and exhaling with the left nostril. Inhale and exhale through the right nostril. In our body, according to the yogic anatomy, there are 72,000 nerve systems. We will show the evening lecture because there is more than a little dark; it is too much light. And these 72,000 nerves control our whole body, our mind, our concentration, and also the balance in the entire nervous system. The left nostril we call moon. The moon is a principle of the water. And the water principle is movement, so it is called the motion. That motion we call emotion, so we are in the motion. Different times, the waves in the ocean. And so our sympathetic nerve system is in the left nostril. The right one is the sun, and the sun is the light of wisdom, and it also has a balancing of the energy, and this energy is in the body. Now we call the purification Śodhana, meaning purification. This one nerve system is only inhale and exhale, and we close our right nostril like this, not like this. And these two nostril fingers are balancing our both nāḍīs and also supporting our head so that we don’t go too low. The ring finger is for closing the left nostril. When we inhale and exhale through the right, these two fingers are for here. The thumb is for the right nostril, and the ring finger is for the left nostril. So purification first for the nāḍī, nāḍī called the nerve, and right Sūrya Nāḍī, the sun, purification. When it is purified, the nerves, the systems, then it is called Nāḍī Bhedan. Now we are going through. So it means we inhale through the left nostril and exhale through the right nostril. Inhale through the left, close the left and open the right, exhale. Only inhale through the left, exhale through the right. How many times do you want to do it? Ten times, fifteen times, twenty times, as it is. And then, similarly, also inhale through the right nostril and exhale through the left. Inhale through the right, exhale through the left. Inhale through the right, exhale through the left. That’s the sun. That’s called now Sūrya Bhedan. Chandra is the moon, Surya is the sun in Sanskrit language. So we are bringing together, and then we are calling Anulom below, and that is inhale through the left nostril, exhale through the right nostril, inhale through the right nostril, exhale through the left nostril, inhale left, exhale right, inhale right, exhale right. Now, we have made the tunnel. Now it can go both sides. Come, go, go. Then our prāṇa is getting energy, memories, etc. When someone has a brain hemorrhage, the doctor gives the medicine. And in medicine, it is mostly to let sleep so that the breath, the prāṇa, goes smoothly. But according to yoga, if we practice this nāḍī śodhana, it will heal quickly. And if someone is paralyzed, it will definitely, 100%, these prāṇāyāma techniques will help us and heal quickly. So this is energy, prāṇa, and the nervous system. That these nerve systems are coming directly to the glands. Mahāprabhujī kī Karatā Mahāprabhujī kī Karatā... And it will be 100%, but there is a difference, which is a problem. Then, those who are vegetarian, they have a 95% chance of having no cancer. And also, through the prāṇāyāms, we can heal. But this is another subject for our diet: how we should do and live healthy. So, in yoga, what we did today is a real yoga exercise. It is not that you are going to cook yoga. One, two, yes, two, one, two, three, two, one, hey! This is aerobic. When we practiced today very nicely, and I was following this man, this brother, because his muscles are very intense, and I was like, he was doing exactly what I was saying, and he felt, I could feel that he’s failing, so raising the movement five seconds, let’s say that. We go up, five seconds, hold the muscles tight, ten seconds. After, the muscles will not have balance; they will release. So, until the 10 seconds, blood is there and the muscle is strong. After the muscle gives the tension away, slowly hold for 10, no, 15 seconds, and then take 10 seconds to come back. Five coming, holding fifteen, and then slowly ten. This whole area, all the muscles and back and everything, no tensions will be there, and it’s very, very good for everything, whether you’re a bodybuilder or not, or anything. So yoga is smooth; you may do only five exercises. May you do only two, but two is better than twenty exercise movements. That’s it. So yoga is different in that it means each movement is giving us better and longer life and memory. So, in the evening, if you are coming, we will talk about this nerve system and everything. I will be here for two or three days, so now it is my time.