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Good morning. You’ve had your breakfast; it was tasty. Now the stomach is full, so we will do some exercises for the shoulders, the back, the spine, the shoulder blades, the muscles along the spine, the hip joints, and the neck. This is part of the Yoga in Daily Life programme. You will feel very comfortable. It won’t be difficult. Whether young or old, everyone will feel very relaxed. Take your place. Young people are generally fine, but after forty-five, fifty, sixty, we often lack complete balance—about eighty percent of us. Therefore, keep your feet a little apart. To live happily and relaxed… Now, first, while inhaling, raise your hands slowly up. Try to bring your thumbs closer or interlock them, and press your shoulders up. Keep your eyes open. And so, now lower your hands slowly from the front. Nowadays many people have physical problems. Only twenty percent are fully capable; they can learn anything. But eighty percent have an uneven balance, and these exercises are good for all of us. Do them slowly, not quickly up and down. So, inhale, raise both hands, stretch your arms up, lock your hands, stay stretched, and breathe normally. Once digestion settles, lower your hands slowly. Once more, stretching a little more from your sides, feeling the muscles. Then slowly hands down. If we practise this way, we gain the full beneficial effect on the body. It’s not necessary to do it twenty more times. Once more – how do you feel? Go ahead. Breathe normally. Keep the thumbs locked. Normal breath. Don’t bend like this; keep straight. If you look down, you may see your toes. Hands down. Stretch, stretch, and then like this. Don’t touch your stomach or your head. Just like this. Your elbows should be a little above your head. Don’t go too far like this; go like that, and slowly come back. Now it stretches the side muscles more, and the organs in the body. Feel the stretching of the side muscles, and look toward your shoulder and arm as they stretch to the other side. Slowly come to the middle, and hands down. Again. Now the other direction. Don’t twist your legs or feet; move only from the hip joint. Slowly back. Hands down. Does anyone feel discomfort? Are you dizzy? Is it okay? Then again, the other direction. Do not move your belly with your arms. Bhakti Jñānānand, Har Mother, Tak, and slowly back. Hands down. Both hands up. Bend forward only to stomach level. Look up, see your toes and your fingers. Where are your fingers? Slowly up. In this movement, if you don’t keep proper balance—if you don’t have enough balance—you can cause a spine problem. So, with balance, only like that. Once more. If you can do it two times, it is very good to do every day; otherwise, three times a week. Now, hands here. Our favourite posture. Eyes are open. Slowly touch the elbows if you can, with the backs of the hands touching both shoulder blades. Wrong. Here, not there. Go ahead. And hands down. Keep your feet a little apart to get balance, but not too far apart. For those with back problems—above, say from the beginning of the ribs, or a sore neck or shoulders—this is really the best. Again, but hold here, not here and not here. One spot is enough; otherwise we’ll twist it. So, comfortably, not too quickly. This one you should do every day when you get up from bed. If you are working somewhere and have hard work with your hands, do it for just one minute or half a minute. This is two times from the front, two times from the back. Perfect. Very good. Interlock your arms comfortably and just sit down on the chair. My chair is too low. Slowly up. Once more. One more time. Yes, put this here. This is not good. These are the ears of the head. Hands down. Again. This was one round, but one round more. You cannot just look. Good. Now we are coming to the prāṇāyāma. Sit in your yoga posture. We know all about our prāṇāyāma techniques; we do our prāṇāyāmas also. 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 nerves, glands, bones, etc.—is influenced by the breath throughout the whole body. So now let’s practise first the most powerful prāṇāyāma: the nāḍī, chandra nāḍī. You should have your prāṇāyāma stick. If you don’t have one, then you can hold your hand like this. Okay? If you cannot, because your shoulder may become a little sharp, then immediately change it to the left hand. Today we will continuously close the left nostril. Okay, place these two fingers here. Many people don’t touch here; they always do like this. That is not good. This spot balances both Iḍā and Piṅgalā. So, place your thumb here, close your eyes, and follow your breath. Inhale deeply in and out. Do not know anything, do not expect anything. Just know that you are inhaling and exhaling. Body straight. Neck straight. Face straight. Many of you are already twisting your head to the left side. Continue. Relax the body. Not too deep a breath, but deeper than normal. Go ahead. Body relax, sit straight upright. Feel relaxed in your shoulders, always looking ahead. Inhale and exhale—left to right. Know that you are inhaling prāṇa through the left nostril, Chandra. Don’t sleep. Head straight. You may change your hand. Feel the breath. No sound; I’m only demonstrating. You will feel a very pleasant feeling in your heart, in your lungs, in your breath, and in your feelings. Your awareness, your concentration follow the breath. Inhale and exhale. Through this prāṇāyāma, through Chandrabhedana, we will remove stress. Now, after exhalation, place your hands on your knees. No more breath. Feel relaxed. Feel very clear thoughts. Feel happiness, feel pleasant in your body, and take a deep inhale and exhale three times, Oṃ from the navel. Place your hands on your face, open your eyes, and bend forward down. Touch your head to the ground and feel the circulation toward the head, the facial muscles, and the stretching of the back muscles. Stretch, and slowly come up.