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Good morning. I hope you have had a tasteful breakfast and your stomach is full. Now, we will do some exercises for our shoulders, back, spine, shoulder blades, the muscles connected to the spine, hip joints, and neck. This is part of our program from Yoga in Daily Life. You will feel very comfortable; it will not be difficult. Whether young or old, everyone will feel very relaxed. Please take your place. For young people, balance is fine. For those after 45, 50, or 60, our balance is not 100% complete—perhaps 80%. Therefore, keep your feet a little apart to maintain stability and live happily. Relax now. First, while inhaling, slowly raise your hands up. Try to bring your thumbs closer together or interlock them, and stretch your shoulders upward. Keep your eyes open. In any standing exercise, we should not close our eyes, as someone might become dizzy. Therefore, keep your eyes open and maintain your balance. Now, slowly bring your hands down in front. Nowadays, many people have physical problems. About 20% of people are okay and can learn easily, but 80% have some imbalance. These exercises are good for all of us, and we should not do them quickly up and down. So, inhale, raise both hands, stretch your arms up, and lock your thumbs. Do not pull your chest forward; keep it straight. Breathe normally. This is good for your belly, especially after a good breakfast, as it aids digestion. Ešte jedenkrát. We gain 100% of the good effect on our body. It is not necessary to do 20 repetitions. Once more—how do you feel? Go ahead. Breathe normally. Lock your thumbs. Breathe normally. Do not bend forward; keep straight. If you look down, you may see your toes. Check: is your body straight? Relax and bring your hands down. Now we will move sideways. One hand goes up to the side, and the other goes to the other side. Slowly, stretch one side straight, just stretch, stretch, and then return. Do not touch your stomach or your head. Your elbows should be a little above your head. Do not go too far to the side; go just enough, and slowly come back. This stretches the side muscles and the organs in the body. One. Feel the stretching of the side muscles and back. Now, slowly bring your hands to the sides. Your legs should not be too far apart. Next, twist your body. Your legs should not be together; keep them about the distance of your feet apart. Again. One. Now, the other direction. Do not twist your legs or feet; twist only from the hip joint, and slowly come back, hands down. Does anyone feel discomfort? Are you dizzy? Is it okay? Then again, other direction. Do not move your belly with your arms. Bhakti, jñāna, nand, our mother, and slowly back, hands down. Raise both hands up and bend forward only until stomach level. Look up toward your toes. See your fingers. Where are your fingers? And slowly come up. Down. In this movement, if you do not maintain proper balance, you can have a spine problem. So, maintain balance. Once more. One. Two. Keep your legs together. Okay. These exercises are not for every day. If you can do them twice, it is very good daily. Otherwise, three times a week is fine. Now, place your hands here for our favorite posture. Keep your eyes open. Slowly, touch your elbows if you can, with the back of your hands touching your shoulder blades. That is wrong. Tady, ne tam. Hands down. We should have our feet a little apart for balance, but not too far apart. For those with back problems—say, from the beginning of the ribs, or with a sore neck or shoulders—this is really the best again. But hold here, not here, and they are not here. One place finished. Otherwise, we will screw it up. So, be comfortable and do not move too quickly. You should do this one every day when you get up from bed—not while sitting on the bed, but standing up. If you are working somewhere and have hard work with your hands, do it for just one minute or half a minute, at least two times from the front and two times from the back. Perfect. Very good. Very good. Now, interlock your arms comfortably and just sit down on the chair. My chair is too low. Once more. One more time. Lift up. Hands down, keep your back straight. Go as far as you can; you must not go all the way down. Okay? Look toward your elbow, and slowly to the middle, and then to the other side, and back to the middle. Other side and middle, and other side and middle side. Hands down. Now, interlock your fingers above your head. Raz, dva. Hands. Now we will do two rounds of bārikatu. Sit in Vajrāsana. This was one round. One round more. You cannot just look. 3, 2, 6, 7, 8, 9, 10. 11, 12, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42, 43, 44, 45, 46, 47, 48, 49, 50, 51, 52, 53, 54, 56, 57, 58, 59. 57, 58, 59, 51, 52, 53, 56, 57, 58, 59, 51, 52, 53, 56, 57, 58, 59, 52, 53, 56, 57, 59, 52, 53, 56, 57, 59, 52, 53, 53,... 53. We know all about our prāṇāyāma techniques. We are doing our prāṇāyāmas also, but you are doing too little if you want to feel and get a benefit for your body and mind. Then we shall do it properly. This entire body, from the skin to the whole body—nerves, glands, bones, etc.—is affected through the breath. So now, let us begin with the first, most powerful prāṇāyāma: the nāḍī, chandra nāḍī. You should have your prāṇāyāma stick, and if you do not have one, you can hold your hand like this. Okay? If you cannot because your shoulder is a little sharp, then immediately change to the left hand. So, we have to continuously use the left nostril today. Okay. Place your two fingers here. Many people do not touch here; they are always doing like this. It is not good. This balances both Iḍā and Piṅgalā. So, place your thumb here, close your eyes, and follow your breath. Inhale deeply in and out. Know nothing, do not expect anything, just know that you are inhaling and exhaling. Keep your body straight, neck straight, face straight. Many of you are twisting your head to the left side already. So, go ahead. Only inhale and exhale with the left nostril. You will feel what will happen afterward. But your shoulder and arm should be relaxed. Body relaxed. Do not take too deep a breath, but deeper than normal. Go ahead. We have now from Madhurām some cassettes. Body, relax. Sit straight upright. Feel relaxed in your shoulders. Always look ahead. Inhale and exhale from left to right. Inhale, exhale, inhale, look. Look straight; do not twist your face to the other side. Keep your head straight in the middle. Clean your head back. Feel your breath through the left nostril. I know that I am inhaling with prāṇa through the left nostril, chandra. Do not sleep. Head straight. You may change your hand. Feel the breath. But make no sound. I am only demonstrating. You will feel today a very pleasant feeling in your heart, in your lungs, in your breath, in your feelings, and in your awareness—your concentration with the breath. Follow the breath, inhale and exhale. Through this prāṇāyāma, through the Chandra Vedan, we will remove this stress. Chandrabhedan, the moon prāṇāyāma. Now, after exhalation, place your hand on the tea, normal breath. With normal breath, feel relaxed, feel very clear thoughts, feel happiness, feel pleasant in your body. Take a deep inhale and exhale. Chant OM three times from the navel. Place your hands on your face, open your eyes, and bend forward down until your head touches the ground. Feel the circulation toward the head, the face muscles, the stretching of the back muscles, and slowly come up. Adió.