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Namaste to all my dear sisters and brothers, to all yoga and daily life, to all yoga schools, all masters, all gurus, and all students. Let us proceed further with the practice. The answer to many things I have spoken about here has come. It is said that many people wish to know again exactly how the movement is for the Bārikhāṭu Praṇām. That Bārikhāṭu Praṇām is practiced around the whole world. It is very, very important, and people like it very much. So, Bārikhāṭu Praṇām—what is that? Everyone likes it. Our dear Swami Umāpurījī is proceeding very beautifully. She gives the best of the Bārikhāṭu, and you know that it is everywhere. People have sent a message: "Bārikhāṭu Praṇām." And Google, you know, in the whole world there is Google, and on Google there is the Bārikhāṭu Praṇām. From those people who practice, they have also received a great, very good effect from that—from the Prāṇāyāmas. They all understand what it means. So, you have to, and Umāpurījī will. That is again from my side. I want to bring everything to perfection. After that, it will be what we call Sarvahittasaṅ, and that will also come very soon on Google, about that Sarvahittasaṅ. Furthermore, all that is... we call the Sarvahitāsaṅ, which is beautiful. And everything, all we call yoga in daily life. Practice yoga every day, that's all. There is nothing to say about what you do: religion, no religion, spirituality, etc. Everything that we are saying, this and that, is only in this life. But after this, everything is in oneness. That's why Holy Gurujī said, "One in all and all in one." Thank you. It will be only about half an hour. Half an hour will be going on. The practitioner, the person who is our Vidyā—now we have to make her movements a little stronger, and not slowly. Make one round, which is 25, 27, sorry. After that, she will give you very good, very good techniques. I will tell you after that. And now, when she will sit, I will tell you, and you know that also. So, everybody, if you want to say spiritualities or religion or something, then look at how she's sitting there. You see, this is also many, many postures, names in yoga. For example, the Muslims, they are sitting like this. They also go down; that is also coming together. It doesn't matter—Christians, Hindus, Muslims, or all others—everything is inside there. But I am not talking about religions or anything; it has power, very much power. After one round, then she will make eight times slow breath, like normal. I will only make the sound. It should not sound, but I'm telling you. After one round, then it will be like this: one, three, four, five. Then again, Sarva of the Bārikhāṭu Praṇāms, and not quickly—slowly, but definitely, with the whole body. Furthermore, our Swami Umāpurījī will give you the instructions. Time to time, please, can you show Umāpurījī also? Thank you. Slowly, please, Umāpurījī. Thank you, thank you very much. Hari Om. Hari Om. Good evening, dear friends. We are again with our Yoga and Daily Life, the system from Paramahaṁsavāmī Maheśvarānanda. It is in the book. And we are practicing here with our dear Vidyā. She herself is a yoga teacher and a student of veterinary medicine. So, she is continuing to practice the Bārikhāṭu Praṇām, the great and big one. Now she is doing it a little bit more dynamically, which is very helpful for our blood circulation system. It warms the whole body and brings prāṇa immediately inside; the whole tiredness disappears. We see how a nice color comes to her face. Blood circulation is getting better, warmth is there, and it is very helpful for the whole organism—not only physically, but also mentally, spiritually, and emotionally. It is a great benefit. Now we have a little break. Deep inhale and exhale. Deep inhale and exhale. Relax your whole body. Relax your breath. Relax your whole body. After two or three big, deep inhalations and exhalations, we continue now with our Sarvahittasaṅ, the second part, level one, with our Marjari, one round of Marjari, the movement of the spine. The back keeps our spine flexible and movable. Keep breathing deep, especially in the back and chest. It is very helpful also for digestion problems and for those who have problems, also for females during their monthly period. It's very helpful. So, we start with the knees, standing with inhaling. Arms at the height of the shoulders. Exhale, bring your hands down at the distance of your shoulders, and make your back round. Look to your stomach, exhale. Inhale again, relax your back, especially between the shoulder blades. Let the shoulders come down, exhale, and continue. Relax your toes. Toes are stretched. Also, the fingers are not bent; they are touching the ground, the mat. Toes, feel the movement in your spine: the bending of your neck, the thoracic part, and the lumbar parts. Inhale, come up again into the kneeling stance, and with a straight back, sit back with your hands on your thighs. One deep inhale and exhale. Our next āsana is Daṇḍāsana. We stretch our legs. It is like a big grinding, grinding, grinding. The starting position is like this. I explained a little bit before because while practicing, it's maybe disturbing. It's a very helpful movement for our shoulders, back, and for strengthening our stomach and back muscles. In case somebody has had an operation on the intestines or stomach, please carefully do not do this when you still have fresh wounds. It is not good. We have to take care that our arms remain at the height of the shoulders during the whole exercise and that the arms remain straight. So, don't bend your elbows. We will start now with exhaling, bending forward. And inhaling, describe a big circle, leaning gently back, not too much. Arms remain at the height of the shoulder, and both buttocks remain on the floor. Exhaling in front, as much as you can, and inhaling, describe a big circle. Elbows are straight, big circle. The left hand is pulling the right hand to the side, and the right hand is pulling the left hand to the side, so as to make a big circle. Very good. It can be a little bit more dynamic. So, make a big circle and don't lean to the sides. Very good. After exhaling, we go also in the other direction. Arms remain at the height of the shoulders. Elbows straight, and both buttocks remain on the floor, on the ground. So, don't lean to the side. It's a dynamic exercise; it's not a relaxation. It's a strengthening of our stomach and back muscles. And as we heard, it is very, very good for relaxing our shoulders and neck muscles. Thank you. After exhaling, bring your arms beside your hips, fingers facing back. Deep inhale and exhale, and slowly stand up. Very good. Now, we bring our legs a little bit apart from each other. Yes, very good. Comfortable, no X position. Look that you are standing well and not too soft. This is our standing āsanas. Now we will move our shoulders and upper part of the body, especially for our breath in the chest. It improves the thoracic breath, and this coming āsana is now very good for those who have problems, let's say, asthma problems, who have problems with exhaling. So, bring your arms at the height of the shoulders, elbows at the height of the shoulders. Slightly make a fist with your thumb inside, and look that you don't have your lumbar part too much bent. So, stand straight, but not with too much lordosis. And while inhaling, bring now your arms beside your body, your shoulder blades coming very near together, and exhale again in front. We continue, please. We take care that we make this movement according to our breath. So, some are breathing quickly, some are breathing slowly. The fist must not be too strong, just slightly. The main thing is that we open our chest. We open and stretch those muscles which are shortened, especially the bending muscles of our shoulders, which have a sitting position, a working position while sitting eight hours a day. It can also be done in between while sitting on the chair; you can do this exercise. Main thing is deep inhale and long exhale. After exhaling, bring your arms down again. Relax them, relax your shoulders, and again, interlock your fingers behind your neck. Elbows again at the height of the shoulders. And now, I have one thing to say: who has back pain? In this movement, now you can bend the knee a little bit and do the exercise with the knee slightly bent. Foot soles remain on the ground, and take care that our spine, our back, is straight. We have now this torsion exercise towards the side, but don't bend. Turn your back only to the side while exhaling. So, we move now to the right side with our exhalation. Head is going wide. So, take your head wide, foot soles on the ground. Inhale to the middle. Now we have the big effect on our diagonal muscles. Exhale to the left. Please continue. It is very good, very good exercise. Who has this problem in the back between the shoulder blades, like a knife? Sometimes we feel it's very painful. And inhale to the middle, so all our diagonal muscles are affected with this movement in a positive way, very good. Once more, exhale and inhale. Relax your arms. Now look to the wall... look to the wall... look to the wall. Yes, sorry. No, no, same posture. Okay, once more, please. With exhaling, turn to the side, and with inhaling, towards the middle. And once more to the other side, exhale. So, as we see, our foot soles remain on the floor. And once more, very good. It's so pleasant. The breath becomes deep, and we have completely exhaled, so there's no rest air in our lungs; we fill our lungs with fresh prāṇa, with fresh air. And to the middle, relax your arms, bring your hands down. And I think we can turn to the middle again. Legs apart from each other. I didn't say release your arms. Keep them behind your neck, interlocked a little bit. Legs depart more from each other, more, a little more, less. Now comes bending to the side, so now we stretch our whole side muscles, but we bend not in our lumbar part, in our deeper part of the spine, more on the thoracic part. So, on one side the ribs are opening, and on one side the ribs are completely coming together. So it means, how to say, we help our chest breathing. We train our muscles between the ribs to open and close with the breath. So, deep inhale. Try to keep your elbows back, your shoulders together as much as possible, the shoulder blades. And exhale, bend sidewards. More, very good, yeah. Not too much in the lower back. Very good. Inhale, come back, and exhale to the sides. Now, show it in a wrong way, how we should not do. We don't do like this. We bend only in the thoracic part so that our lumbar part remains straight. Please continue. And I would like to say something more. If it's not given special instruction, we inhale and exhale through the nose. This is very important because the nose filters the air, the nose warms up the air before it comes to the body, and the nose has so many other functions. We have all the ending nerves from our vegetative nerve system in the nose. So, this exercise can be done also on the chair, sitting, of course, in a straight position in between your work, to relax your shoulder and upper back muscles and stretch again the muscles of our bending in the shoulder. Exhale, bring your arms down. And not only this, we have so many other effects on our inner organs; I can't speak all this now while exercising. Now we will swim; we will swim. So, we make the swimming movement. How to start? We bring our fingers on the shoulder, arms beside our body, arms beside. And then we stretch our arms in front while exhaling, palms together, palms together, little stretch. Make your back round a little bit, yes, really stretch in front. And then, with inhaling, we make the rotation of our arms, palms facing the back side, deep inhale, bring them back, very good. And again, bring them near to the shoulder and in front, stretching, palms together, stretch your whole back. And inhale to the side, open the chest. So, whoever is moving with us will feel the benefit of this movement, the swimming movement. Continue. It deepens our breath and moves the muscles of our whole upper body. It's called dry swimming—Trockenschwimmen. Very good. A little more. Very good. Relax your arms. Relax your arms, bending forward, and make this movement with your shoulder blades slowly. It must not be so quick, and the shoulder blades are moving. With the same movement, come up. The head is relaxed. Very good. Thank you, thank you. Deep inhale and exhale, and bring yourself into the meditation posture, like always. You can use Vajrāsana, Śītāsana, Sukhāsana, Padmāsana—how you feel comfortable, in that way you sit. Before, we have practiced the Bārikhāṭu Praṇām. Now, the Sarvahittasaṅ. Now we will sit, relax in our meditation posture. The king, the crown of all āsanas—the end of all āsana circles is the sitting āsana, the meditation posture. The highest posture which a living being can attain. Close your eyes, eyeballs looking down, direction to your nostrils. Your fingers are in Jñāna Mudrā. The mudrā we chose is that Paramatmā and Jīvātmā become one. We have nothing to do with our three guṇas, symbolizing the three fingers. They are straight. Shoulders are relaxed. Elbows are relaxed. Also, your belly, your stomach. And really sit on both of your buttocks. Your tailbone is supported with one pillow or your mat. Spine is straight. Relax your chewing muscles and your eyebrow center. Once more, deep inhale and exhale. Relax your breath and feel your whole body without movement. Only the breath is moving. Withdraw yourself from the outer world to your beautiful inner world. Feel your inhalation and exhalation through both nostrils. Along the way of your breath, the throat. And hear the sound of your breath: while inhaling the sound of "so," and while exhaling the sound of "hum." Inhalation from the navel till the throat, and exhalation from the throat till the navel. Touch the middle of the chest. Feel the breath's fine movement in the middle of your chest. It's a very fine touch. Don't move your body. Without movement, inner self, feel this fine touch of your inner self. Without imagination, only observe your breath. I am that, and I am that one. So hum. So smile, deep inhale and exhalation. Listen to your breath in your throat. Feel your breath in the nostrils: cool while inhaling and warm while exhaling. Offer your praṇām to your Gurudev after your sādhanā, for the guidance and protection. Become aware of your whole physical body without movement, and also the space around you. Aware. Deep inhale. Release your Jñāna Mudrā. Open your index finger. Rub your palms together. Warm, warm, strong. Rub together till the palms; the hands are really warm, warm, and then on your eyes and on your forehead. And under your palms, hands open your eyes; look first in your palms, and then fold your hands together and bend forward. Hari Om, Hari Om. Thank you very much, Swami Umāpurījī. Very nice, perfect. And our Vidyā, sit down there, don't go. Our... she's a very good practitioner, very good. Everything she's doing, I would like to give you all in the world where we... And that is, as we say in yoga, in life we are saying that during the practice—postures, movements, meditation sittings, like yoga nidrā, etc.—we should have the cotton cloth, and cotton cloth until the wrist, or maximum till the elbow, that's all. But better is that little, like this, also till the ankle joints and the body. It is this: our shirt should be a little longer and not hanging till our hips. There are two things. The first is it is a respect to both, whether it is female or male, it doesn't matter. They should have their proper dress on. Second, or maybe more first, you can see this: that the energy in the body, when we are making movements quickly or slowly or sitting, then our body is getting that energy, and it should not go out quickly, so it remains to feel our skin. Otherwise, you don't have a feeling of the skin, so that energy is there inside, coming. And that yoga posture, which you have, your trousers, your... First, you should clean and dry your shirt. Do not put it here and there. So, the postures, positions, the dress, and proper dress—it is yogic postures and dresses. There are some yogīs in the Himalayas with only a little dress, long hair, and this, but generally, for us all, I would request you all that we have to respect our daughters, our sisters, our mothers, our brothers, our little students, etc., so that it comes to something that nowadays, now they are making nearly half to half dressed or something like this. It's not good because we have to look. You see, we go to church, for example, and you are on the podium where the Jesus statue is, or they are making pūjā. They are not going with the little dress till the thighs only. And those who are going to the church, I don't know how they are doing. I'm going to have no time to go to again, but mostly everywhere, how they are doing behaviors there with the dress, with speaking, with sitting, and this is it. It's very much, very much; it is a respect there. So we should, yogīs—I have a respect, of course. I don't want to say that it is bad and like this. But I think we should have respect. So I was very disappointed also when I came to India. And then there were Indian people who were also making exercises or some conference and making some kind of postures, again their dress is like this. So, I think I would respect very much. I have old situations from old times, and my grandmother, and my grand, and my grandmother, very much here. Now, about 30 to 40 years or so, it's something we are moving toward too much. You can do anything, it's your... Okay, but my dear ones, as a yogī, as a meditationist, we have to show that, that yes, we have the energies, feelings, respecting everything. So, all my dears around the world, don't be angry with me if you—I've always said—maybe you will respect, you will accept it. Or if you're not, I'm sorry, I made a mistake. Thank you. Dīp Nārāyaṇa Bhagavān Kī Jai. Om Namah Śivāya. Om Namah Śivāya. Har Har Bholē Namah Śivāya. Namah Śivāya. Alagpur Jī Mahādev Kī Jai. Devādhi Dev Deveśvara Mahādev Kī Jai. Devādhi Dev Deveśvara Mahādev Kī Jai. Sadguru Svāmī Madhavānanjī Bhagavān Kī Jai. Sadguru Svāmī Madhavānanjī Bhagavān Kī Jai. Ārādhyā Bhagavān Śrī Dīp Nārāyaṇa Mahāprabhūjī Kī Jaya. Ārādhyā Bhagavān Śrī Dīp Nārāyaṇa Mahāprabhūjī Kī Jaya. Hari Om Śāntiḥ.