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For a while, sit in a comfortable meditation posture. The best would be to sit in Vajrāsana. After eating, it is the best for our digestion and everything. Of course, those who have problems with the ankle joints or the heels should not do it. Place your hands relaxed on your thighs. Your eyes are closed, but looking with half-closed eyes, and the vision of your eyes is on your knees. Relax your navel and touch the thumb and index finger. The three fingers—middle, ring, and small finger—you have freedom; either the palms face upward or rest on your thighs. You should be completely relaxed. Begin by relaxing your fingers. Feel and relax your elbows. When the elbows are relaxed, then our shoulders are comfortable and relaxed. Due to the relaxing of the elbows, there is a very comfortable feeling in our shoulders. Feel your shoulder blades. Through that, the back muscles relax. And now, feel your neck relaxed. Relax your jaw. Keep your tongue relaxed. And the toes, and the tongue. Connecting from the tongue to the toes, Vajranāḍī. Try to feel completely relaxed, your spine muscles. Your spinal column is straight and relaxed, and now feel the relaxing of the belly, this stomach. Feel your stomach completely relaxed. Relax your stomach. Feel relaxed your intestines. This is the best for our body and our constitution. Relax. Relax. Now, rub your palms. Make your palms warm and place them on your ears, both ears. Feel the warmth in the ears and feel that resonance. Make with your palms like the head of a cobra when standing up. Bring your elbows close to your body so that you don’t feel discomfort. Relax and feel the resonance, which I spoke about yesterday, the sound of the ā, and slowly place your hands on your thighs. Open your eyes and place your hands backside on the ground, on the floor, and slightly lean back. Not like that, just like this. How are you comfortable? You are not comfortable, you are not comfortable. Come back. Just place your hands near your buttocks. Relax. Your arms are too long. Then go back. Bring your hands onto your thighs. Stretch your legs. And now place your hands on the floor behind you, near the buttocks. Slowly look down, and slowly look up at the ceiling. Look to the ceiling. Feel your stomach relaxed, comfortable, and slowly look down to your thighs or the stomach, eyes closed, completely relaxed, and slowly raise your head up. Look to the ceiling, relax, relax, and come to the middle, to the neck. Hands back side as it is, automatically the shoulders are a little up. Bend your head over the left shoulder. Raise your head up, middle position, normal breath, and exhale, and bend forward. Now, the first head falling back side, on the front side, sorry, and slowly to the back side, and head up, normal. Open your eyes. Now, these few postures which we did—of course, we don’t often have time after eating. We don’t have much time, but at home, if you can, this is one of the best for our digestion. No gastric problem will be, no constipation will be. It will be very nice. So this is for that same time, our nerve systems. Now, unfortunately, we didn’t bring the pointer. Do we have a pointer? Anyhow, we will do it without that, okay? So, we were this morning talking about these three nāḍīs, or the three nerves, and exercises we did with two nerves, the moon and the sun. This is what we had this morning, and you did this, yes? I saw, so that someone was sleeping, yes, doing slowly, and yes, who was that? I have a secret camera. Now, these two nāḍīs, out of 72,000 nāḍīs, these are the three very important ones. And the left one is powerful. The left nerve is powerful, and it is more connected to our brain, for those nerves, problems to keep in order. So when someone gets somewhat, what you call, when this nerve is blocked, then we have this, what we call the inside, we are paralyzed. So there is little shock or more strength. When a strong shock, and then this part of our body, till our legs go. It’s like an earthquake. So this is like an earthquake. So if it is not too strong an attack, then still we are losing our concentration, etc. Or this part of the body, our face, our eyelid doesn’t move. Also, our lower lip doesn’t have control. So this is, and our cheek. So this part goes further than the nerves of the left hand. That is also paralyzed. We can’t open or move the fingers properly. It can, when it is stronger, then it also comes to our legs. This half part. It can come two or three times, and very rarely on the right side. But when it’s too strong, it then also comes from the right side, and we are paralyzed. And this is from these two nāḍīs. Doctors, of course, we have the doctors, and we bring the hospital and this. They will lie down and relax, and they will give some medicine that you relax. There is no medicine to immediately release the disease, but soft, relaxed, and they give you some medicine so that you are sleeping. So, slowly, slowly, again recovering the system, and the right side, the right side too. Now, this in our yogic way, if these two nāḍīs, nerves, are purified, which you did today, was one of the best you could do for your brain. And I pray to God that you never have to take it, but this will protect us very, very much. Now, therefore, prāṇāyāma, nāḍī śodhana, or it’s called sūrya-chandra-bhedana. This we spoke of. And so, if you do not have time for half an hour, at least we should have 15 minutes. If you do not have 15 minutes, then do it for 4 minutes. Two minutes: inhale, exhale. Inhale, exhale with the left, and then in the right nostril. Inhale, exhale slowly, longer—not too much, but longer. And the other one is the central nāḍī, that’s called Suṣumnā nāḍī. And this nāḍī is going straight, and these two nāḍīs from our left, there is the moon and the sun. And so they are strong, and they are fighting each other. So when this gnarly left comes, it goes that side, and this will come down, because it is a crossing. Then again, this one will go, like yesterday I explained, the serpent, the snakes rolling. So the left will go to the right, and the right will go to the left. It will come to the heart. Again, it is that left one. It was going right and coming again left. And heart attack is when we are getting again is with this nāḍī. We come from there to the pancreas, and after we go down, then these both come together, these nāḍīs. So now, this white now, Sūrya-nāḍī, this is the Brahma-nāḍī, and that is going straight like our spine. And these two nāḍīs, they are going like this. And that purification that needs now, Sūrya-nāḍī, Chandra-nāḍī, what we did today morning, that was called nāḍī śodhana, or chandra nāḍī, sūrya nāḍī. So this is only, we have to have name: the one time this, and one time this, okay? So in that, it’s called then this was a nāḍī śodhana, and now it comes: chandra vedana, sūrya vedana, chandra vedana, and sūrya-vedan. Vedan means going through, you make like a hole, or you go, your energy going through. Our right is this, and this is to the left. So, chandra-bhedana, sūrya-bhedana. So this means we do first only that we inhale through the left and exhale through the right. Inhale through left, exhale through right. Inhale through left, exhale through right. This is called Chandra, which is the moon, and it goes into the Surya, into the sun. So you do your practice, five minutes, ten minutes, according to what. But you must have balance. If you do one side only, this side and the other not, then definitely, someday, some problem you will have. So if you do only five minutes, then five minutes. If you do two minutes, then do the two minutes from this side. Completely balance on this. So after that, don’t go immediately. So from left, inhale; right, exhale. Let’s say 25 times. Then relax. Don’t go immediately. Then from the right, inhale; from the left, exhale. Right, inhale. Left, exhale. Right, inhale, exhale. So this was that very important, very, very good for us. So this is called now the nāḍī śodhana. Before was the chandra vedan, sūrya vedan. Now we do the nāḍī śodhana. So this is left to right and right to left. After this practice, it is very, very important for us. You can do your postures, maybe you’ll do anything wrong. What can remain? It will break your legs, that’s more okay, doesn’t matter. It’ll break your spine, no, it’s okay, okay. But when there you make it these problems, then you are completely without any balance, and if we don’t practice, also this can be for us very much energy. Now, this, when we have done the Candra Vedan, Sūrya Vedan, Candra Vedan, Sūrya Vedan, then we call this Nāḍī Śodhana, Nāḍī Śodhana, Candra Vedan. Thank you. Now comes after this practice. If you are not doing, and you are new, then I will tell you, I give you three months for one technique. What three months? Then you will see that your ears will be very good, sound very good, very clear, as well as our eyesight will be very good. Do it, and then you will see that you don’t need the glasses. So this is that prāṇa. Prāṇa means the energy. So first, only one left, and then the right one, and then left to the right, left to the right, and then the other left to right, left to right, which is, if you do two rounds this side, then two times this round, and finished, you can do it 20 times. Then you should go 20 times other side. Now the third one, and that third. In yoga language, we call it anuloma viloma. So this is a name, anuloma viloma. So it means we inhale through the left, exhale through the right, inhale through the right, and exhale through the left. This is called anuloma viloma. So, this is three months this, three months that. Six months, and now you are on the third month. So there is the right, left to right, right to left, left to right, left to right, three months. Now, what happens? Three months, and three months, and three months. How many months? You have a baby already. Yeah, by perfection came the eye. Then you can make the between, when you do the between pranayama, this, in three months, you can do it in one month or in 15 months. So, for example, when we do anuloma viloma, we inhale—not anuloma viloma, please, the beginning. We inhale, we hold the breath, and we exhale with the same nostril. Then with the left also, inhale, hold the nostril, and with the same nostril, exhale. So, holding the breath, but the beginning may not. If you do the beginning, then you will have a problem with your heart. How? From time to time, you will have in your heart something like a needle. Sometimes here, sometimes here, sometimes here. Therefore, we should not become self-realized in one seminar, and it is for the whole life. If you think that I will do two, three months, or one year of good yoga practice, and then I don’t need... no, you eat over three, one month, and then you say, "Now I will not eat." So this is a nourishment. This is that we are supporting our life, our body, to expand our life, and this life, healthy. If we are not healthy, living in the hospital, then we are neither life nor death. We are between. So prāṇāyāma, prāṇāyāma means breath techniques. We should do very careful, make the whole course postures. Okay, you can go for a walk. If you go for a walk, then you have both exercises, the breathing also and the body also. But also, we cannot say that only walking is enough, no. There are certain postures, and for certain muscles, we need not do all muscle movements, but sometimes one. So, for example, we have the Garuḍāsana. Yes, you know the Garuḍāsana. Yeah, how is... can you tell me? Somebody, get up and... So many Garuḍāsana come, take the friend that everybody can see. Yes, thank you. And you can, you can put your elbow in your knee. So then you will not concentrate on one point. One point, one point, one point. Yes. On the corner of the yoga mat. So, and then, you know, there’s one bird that has one leg up, and it’s only standing on one leg. And how is, so thank you. And there’s a concentration, and why? He is looking where this fish is moving, and when the fish comes near, then he can immediately take the step. And if you stay with both legs and the fish is there, you take a leg out and then jump again, and the fish is gone. Yes? So concentrate on this. And so this is a very, very powerful posture. And especially for the men, the prostate problem is on this exercise. Very, very, very beautiful. Very good. After your age of 40, you should do it. And also for male and female, it’s good for their, what? No, no, no. For problems of constipation, constipation. And there’s also hemorrhoids. So these two, and these both have problems, males and females. So this is a very good posture. So, whenever you have learned yoga according to your Yoga in Daily Life book, you go through slowly, slowly learning, and there are some postures that are very hard. But what to do? Because many people want to say, "No, there are these postures, and why you cannot do so?" I have also the hand standing, you know, the hands like this, and legs are come there, and we make a nice photo. So we hold it there up, hanging, and legs down, and then say, "Oh," and then we take the photograph. So that must be, not. So this is a, this posture is very, very, very good. We have to go through this. So, so that after this there is a holding of the breath, but not too long, both sides. Second side, and then third is called anuloma viloma: one inhale through the left nostril, hold the breath, then exhale with the left or right nostril, hold the breath, then inhale to the right nostril. And close your nostrils, both nostrils, and then exhale with the left nostril. So this is one round, but the ratio, that ratio is so that you know how many seconds you hold the breath. One can hold the breath for one minute, 15 seconds. So it is your own capacity. Do not make competition. In yoga, there is no competition and no challenge, just leave it as fine. This is one of the pranayama. Then, after our training, we don’t need to do any other post exercises. It is wonderful, very good. The best for you is to have one, call it the one stick, for doing the pranayama. So, your hand is supported on some stick, and that we call the prāṇāyāma stick. Definitely, many masters have. Otherwise, this is also okay. But if you have the stick, then it is of course different, no? But still, a little, that’s good. You can go like this, you can go like this, you can go like this. You have to screw it down, okay? The screws, then we had nothing. Will happen? Why this have so much air on it? The water is not from Fiji. This is other water, but why this is a in before was not like there? And when I put my hand on it, you can put it air inside. Bow, thank you. You in the airplane is also expanding very much, so prāṇāyāma. So therefore, these two nāḍīs and the suṣumṇā nāḍī is here on the top of the head. So you have seen, not yourself, you have not seen. So that is here on this part of the... Here is very soft. What do you call this? And there is very soft, and what happens there? Heartbeat and so not there, not anymore. It’s covered. As small, you were... you were very pure. Your Brahmaloka is open, but after you were... Not good, so you looked. So this is here, nāḍī sādhanā that goes from this, and so this nāḍī is from the iḍā and piṅgalā. This is from there, it comes and meets in our viśuddhi cakra. It’s going from like this, coming to the anāhata, and from anāhata that goes back like this. So serpentine now, in yoga language, they gave the name serpentine. Now, very many people say, "Kuṇḍalinī is a serpent, a snake." And those snakes are coming up and down. It is not. You can cut everything, your body, in this space. You will not see this color, except red. You will have the red color, you will see. Otherwise, there is nothing like that. But the quality and effect of all this color, the different effect this color has on it. And why is this? That is, we come after. So, coming, they are coming till the Svādhiṣṭhāna cakra. It means after the navel, it goes about five centimeters or three centimeters more. And then the medical science or medical, they said that these nerves are only till here, till here. But yoga said no, it is still coming to the end of the spine. So our last spine is something like this, and there is a mūlādhāra, and there is a svādhiṣṭhāna, and so these chakras are there, and so there are many, many... Miracle things. Now, what miracle? Good health, bad health, good habit, bad habit, the knowledge, no knowledge, etc. So, there is negative, positive; everything is going there. And so, what we, human... it is said that once they made an experiment in Russia. The child was lost in the forest. So, time to time, someone came and gave milk. Everything that child doesn’t die or something. They put it in the case, but no language, nothing. And so, after a while, they went, and the child remained alone. And that is only crying was okay, but there was no language, because which language should be? The mother’s mother tongue, we said, or maybe the father tongue also. But they wanted to make an experiment to see how much. The human can have a knowledge more and, and so we are, in this time of our education systems and everything, we have a lot of knowledge, a lot of knowledge, and it is knowledge, the science, it’s unbelievable. Especially now, when we make Skype here, and before 30 years, it was not. And they were talking, someone that you, we can talk, and we’ll talk in your cameras, and you will see your parents and say, "Ah, but now we open and we see you, you are at home. We don’t know where you are, but you are there in this science, exactly language, your color, everything, yes, what they have." Put the science: the aeroplane and aeroplane, the oxygen. They are not taking tons of the oxygen with that one’s oxygen; they cannot. So, how are they doing so? They are producing from this, from the aeroplanes, from the body’s heat and... The outside, they create, I don’t know exactly, but you can tell exactly they are producing from the machines of the aeroplane. Otherwise, we can fly with the care of an aeroplane, let’s say, for 20 seconds. Or, let’s say, when the oxygen is turned off, we can go for about one hour. Then it’s nothing. But what, man? We, our aeroplane, we have made it. And, but still, our heart is beating. If there’s a little bit of turbulence, it’s really... and when it troubles, troubles is in the trouble. The trouble is the trouble. And sometimes, some people, then they are sitting straight and good, even they are holding the... Chair and our ātmā put in a fault, and not only the holding, it’s pulling. Everyone can do, but yeah, of course, in we said in my language, we, everyone, love our soul. We love our life, doesn’t matter how it happens. We love our life. How much? At that time, we may tell God, "Please, God," but still more, we are holding our heart, that we want to, and we love our life. God, please help me, God. He doesn’t say, "God, help you, please now." So this is a fear, and fear is there when we are out of the body. There is no more fear. Then you are free. How? You have one bird in the case. But one day, mistakenly, your case was opened. The bird flowed out, and then so happy. Oh, now I am happy. I was in prison for so many years, and now I am so. Similarly, our soul is in this prison of our body, and this all our tattvas, and this annamaya, prāṇamaya, manomaya, vijñānamaya, and ānandamaya kośa, we are in this. And after this ānandamaya kośa, if we can open, then we are free. Otherwise, we are still not free from this physical body. We are okay, but where is a soul going? Where is our destiny? So, our destiny is with this energy and going with us here and there. So again, the Kuṇḍalinī, do not misunderstand and say there is always will be some burning in this spinal column. Yes, it is burning. Something, and we have to go to the physiotherapist or someone to massage, it will be okay. But there is nothing. You can take the skin away. There will be blood, and glands, and nerves. You again go, there is nothing. Where is the chakra? Where is this? Where is this? Nothing is there. Why? Because we have the three bodies, and these three bodies are called the physical body, the mental body, and the subtle body. These are three. But from these three, we are getting back and becoming these three guṇas. What is guṇa? Sattva guṇa, rajas guṇa, and tamas guṇa. So you will say, then really you will be free from those sorrows, problems, etc., and you will have clarity in your mind. And so the kuṇḍalinī, this is a yogī, and a yogī is from Śiva himself. Yoga came. Shiva in meditation, and then he came, he made everything, dancing. The Shiva dance, everything, many, many different things, we can talk about that. So, these are the chakras. From the top, it is called the thousand petals. So, that thousand petals means there is a light, or that consciousness, which is lighting like sunlight. And that’s called thousands of lights. That is from our sahasrāra chakra. The nectar is from the head, the top, where we are getting this, and that comes back to the navel. If we can get this nectar, and not into the digestion, then it is said, your life is like that; you are immortal, more, many, many years. Now, there is a, so the pranayama which we taught, the three pranayama is that, which one? Nāḍī, Chodan, and Chandra, Vedan, and then Anulom, Vilom, Chandra, Sūrya, Vedan. And then it comes, the prāṇāyāma, Ujjāyī prāṇāyāma. And that is that we can get, catch this nectar, and that we can live a long, long life. That is one of the best. They say that we are not ill anymore. Yes, I am talking. I talk, but I did not master this. I have this, how do you call it, only intellectual, but not physically in it. But I have my yoga friends, our Mahāmaṇḍīśvar, and one is in Haridwar, one is in Ajmer. And in this Haridwar, Swami saw me, he stung into the pilot. And then his breath, he doesn’t know where it is, everything. And now he can stay half an hour, one hour. But slowly, slowly he comes. He’s never any more ill. And after that, he drinks the butter, melted butter, what we call the ghee, about one cup of chai, like this, and one half liter of milk and honey or something sweet. He drinks, he drinks, he needs it. After this, and he... last year we were in, uh, two years ago or three years already, and he, my camp was maybe together here, and he came to me and he said, "Mama Lisa ji, I can, I can teach you." We have one month here, and again, can I tell you what our life is? Our life is very precious, very happy, our life. He said, "No, it will not be," because he will cut here a little bit out, the tongue, yeah, and then he will put it in. Now you can’t talk, and like you are hanging, yes. He said, "No, he will—I will teach you everything. You will do, and after, it’s difficult to bring out, but you will take this finger in and tongue out. That’s all." I said, "I will have some good disciples like you all, and I will see how your tongue comes out." But he is there. This person is there. There are many persons there. They are doing these techniques, and really, they are so strong. They are healthy. They know no disease, anything, and a lot, a lot of body consciousness. And also, further, I don’t know how long he is meditating. But he can say that, but after half an hour or one hour or twenty minutes, then he is so thirsty and he needs something sugary and this fat. So I said, "But you are not so many kilos." He said, "No, no. All it goes burns like you put in the fire." It is like this, and he is very... I can bring him next time. I can bring him. He will be very happy. And so, anyhow, let’s come, please. So these are the system from the head, the śaśrar, and then the Bindu Chakra, and then coming directly to the end of the spine. I told yesterday, I think, the chakras, earth chakras, eh? No, this I did not come? Okay, yesterday and today also not. Good, so tomorrow we will go there for one, two, three, and four programs. In this one, we will do it tomorrow. So, this is a... So, when we have these chakras awakened, then our Iḍā, Piṅgalā and Suṣumṇā, and this nectar, then what happens to our chakras? How are they opening? How do they look? So, please, can you show the lowest point? No, no, it is right side there, left side there, right side there, corner end, and the end of the right side. Oh, the middle, sorry. Yes, thank you very much. Yeah, so in this anatomy, what we see here in the body and these cakras, how the prāṇas are, which prāṇa is more, and which prāṇas are very weak? So, this is all we will do tomorrow afternoon and morning. We will have these other different parts of the body to sell. So, prāṇāyāma is, prāṇa is very, very much prāṇa, very much. And that prāṇa is oxygen, but we have the oxygen. We have no problem; we can go walking and this and that, but what we are doing inside, that we will get more strong prāras with purifications. So we have blockages, in many blockages we have. There is also Viśuddhi Cakra. Please, can you give me the blue? Yes. And this is the Chakra, which we will, if we come, have a time to talk about also. Then, this blue is a poison, and so from all this negativity, fear, etc., there is the negative there, and this has to be purified. The prāṇāyāma, so which I said, the prāṇāyāma, that’s called the viśuddhi cakra. Vish means the poison. And śuddhi means purification, and that is how we are doing. So there is one pranayama, after these three we taught, and the fourth one is this viśuddhi. So we inhale through the nostrils, and we exhale through the mouth. Inhale through the nostrils, and exhale through the mouth. But there is a position, how to hold, how to do. But that is a very, very... Good. If someone poisons you and you don’t know what to do, the doctor is not here, then you do this. We will bring the poison out. So we can bring the poison out. And so it is with the prāṇāyāma, which is... So, thank you all. The best one hour and fifteen minutes was strong talking. Have you any questions? Tomorrow prāṇāyām will come. Prāṇāyām will come more. There is a called bhastrikā, the kapālabhāti, the next other. The Bhastrikā, Kapālbhāti, both I said that is, and then the Ujjāyī Prāṇāyām we have done, and then the name, I have forgotten the name, Sītalī Prāṇāyāma and Śītkārī Prāṇāyāma. When you get more poison out, then it’s like this, like a snake. This is a technique, what we can do. But of course, better is to, you have the telephone, you call the doctor quickly. Don’t depend only on this, but these are, they like that.