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Siddhi, Nārāyaṇa, Bhagavān, Kījai, Devadhī, Deva, Deveśvara, Mahādeva, Kījai, Satguru, Svāmī, Madhvan, Bhagavān, Kījai, Alak, Purījī, Mahādeva, Kījai. Good evening, all dear sisters and brothers, all yoga practitioners, yoga teachers, and all those engaged in various other techniques. I wish you all the best. Today is a day when we all need inner power. In pure thoughts, peace and harmony reside together. It is said there is only one path upward now, and we should all proceed on that path. I always say that this path exists in any part of the world, in any country, everywhere. Yet, at times, we find ourselves lost in thorny bushes within the forest. We cannot see the path. Of course, we are trying very hard. We go to many holy places—temples, churches—searching everywhere again for that path. We all know that negative thoughts arise again in between. Those who are full of heart are searching for everyone to come into oneness. We open the doors, believing we are on the path, but suddenly we are lost. Yet, that path will find us again. One day we will attain that path. It exists in every country and every religion; do not think it is in only one place. But we lose it again. Why is there fighting? It is said that from ages past, even in Satyayuga there was negative conflict, also in Dvāparayuga and Tretāyuga. Kaliyuga is more terrible, but it is said that those whose hearts are one towards all will reach the Cosmic, or God, or whatever we wish to call it. So, what should we do? We perform so many holy worships. Every religion has its own god or deity. Christmas is coming; in Hinduism there are many festivals, and in all others too. Everyone everywhere is trying very hard. Yet there are needles on the path. We are absorbing negative things into our bodies through so much killing, the many animals slaughtered, and through what we eat and drink. This brings negative qualities inside. We need great purity. We must attain that. I am sure that in every religion, in every country, there is one path, and we must reach that one place—the opening of the door. But we are becoming blind. For example, Bhagavān Dīp Nārāyaṇ Mahāprabhujī gave a lecture in a bhajan. It is not necessary to have long lectures. Holī Gurujī used to say, "Short and sweet." That is the essence of everything, like vajra points. If one has clarity and purity in the heart, and humbleness, then the right path to see emerges from the heart and the mind. What is that? It has solved the path. That is the path; go. Nothing else. It is said: "Guru bina kārya naya sāre." Without Gurudeva, no work is accomplished. Gurujī is the one who leads us to the correct path. It is not only one person, not only one religion. Do not fight, claiming "only this religion." All are included. That master, that guru, that holy saint, whom we call God, is first only Śiva. Afterwards, all who come in human form as holy saints appear. "Gurāsā bīnā kārīj naisarī"—without Gurudeva, no path will be clear. "Guru Sabina karej nej sare" means when Gurudev shows us the right path. That is the right key, and it will open heaven. "Guru bina kārya naya sāre. Koṭi upāya kare koī chāhe, koṭi upāya kare koī sāve na bhāvshendhotire. Gurudev bina kārya naya sāre." We can do thousands of techniques here and there—āsanas, prāṇāyāmas, meditations, prayers—many things. But they will not give you anything. We become more and more entangled in the thorny bushes and cannot emerge. We visit many holy places. That is good; there is nothing wrong. Every holy place, many lectures, many things we carry—this is good, but we keep moving in circles. How much do we do, yet achieve nothing? It is not easy to reach the ocean. How do we get to the ocean? A little water somewhere, a pond—we can come out of that water, but we know how long and far the ocean is. We can jump in, no problem. We will try to swim, but for thousands of kilometers? Will we go? No. But that boat, and the one who is the captain—that captain can bring us across the ocean. That captain is Gurudev. Believe, be together, be sure, and then you will cross the ocean. Otherwise, it is the Gaṅgā, Yamunā, Kāśī, the four Dhāms, the Pīṭhs—all Gaṅgā, Yamunā, everywhere. What will happen in Gaṅgā, Yamunā, and other places? You can become a sādhu, you can develop vairāgya (dispassion), or become a jñānī (knowledgeable one), and everything will be wrong. Come to that point. It is not necessary to get the dress—the colored dress: white, red, black, etc. With that, we will not achieve. We must have the inner cloth. As Mahāprabhujī said to Maṅgīlālji when he came to him: "Mahāprabhujī, please give me sannyāsa, give me the cloth." Mahāprabhujī said, "I have colored you inside. You do not need the outer dress." We know that. Therefore, this bhajan is beautiful. We will continue next time, tomorrow. I wish you all the best and sarvahitāsan yoga in daily life. Bārikhatu praṇām. Every day we should begin by doing one or two rounds of bārikhatu praṇām. After that, our dear Svāmī Umapurījī said she does not want too many program exercises, only two or three which I want to give: the right way, right practice, right movement, right breathing, etc. That is very important. When the best yoga teacher and the good student... sometimes the master, the teacher, comes and will touch your hand or shoulders, or ask, "May I touch your body?" and then move or adjust the postures in the right way. Sometimes the teacher may approach the student, ask if they may touch them, and through touch guide them to perform the movement correctly. Also, the student should not say, "Don't touch me." A student should not say no. We are like a doctor performing an operation. So today, first do bārikhatu praṇām two times, and then there will be very nice movements of the body—sarvahitāsan yoga in daily life, a blessing. The blessing of Bhagavān, Śrīdhī Pāṇḍyana Mahāprabhujī, Holī Gurujī, Devpurījī. Let us come to that path. Let us go on that path. "Guru Sabina Karajana Yesare." So, we go on the path of Gurudeva. Oṃ Śānti, Śānti, Śānti. We continue on the path of Gurudeva. So, Umapurījī, give a very nice [session]—I know you always give very nice ones—and not torturing, okay? I know that today I have to be tortured, but it will not be with love, you know? You see what torturing means? Someone may have a problem with their arm, so it cannot lift up. That is what is meant, and the teacher, or doctor, will hold it up. Someone may have trouble with their arm; it hurts and they cannot raise it, and a doctor or yoga teacher similarly may work through the pain. Yes, Hari Om, dear friends. Again with our system, Yoga in Daily Life, Level 1, and today we come to Part 5. We start with relaxation on the stomach. Make yourself comfortable. You can bring your arms in front and place your cheek on the back of your hands, either with your hands above each other or beside each other. The cheek, not the chin. Very good. Relax your neck. You can move your legs inward and outward. Find a good position. The legs can be a little more apart from each other, turned outward, so that when you relax on the stomach, your side muscles are more stretched, and you can bring your elbows more forward. Take deep breaths. Relax your breath, relax your shoulders, relax your neck. Now bring your awareness more to your lower back, where your sacrum and tailbone are. We will increase our stomach breathing. Take a deep inhale and retain the breath. The kumbhaka can give a little more pressure towards your sacrum, so it lifts up from inside. Exhale, relax. One can see very well on her lower back how it lifts up from inside, giving a very good internal massage, especially to the iliopsoas area. Please continue with this exercise. It is very good for coming back. Exhale, relax. Now once more. Deep inhale, expand the stomach more. Apply pressure there. Hold your breath. Exhale, relax. Very good. Now you can close your legs and bring your arms in front of you. That was relaxation for the lower back. Now we stretch this part—the connection between the sacrum and the pelvis, a connection with ligaments, not exactly a joint. Sometimes, due to our lifestyle, prolonged sitting, it becomes loose, and we get pain there. To fix it more, to strengthen this part, we do the following stretching exercise. Bring your toes into an upright position. It is best to have your forehead on the mat so your neck is also stretched. Then we inhale and stretch our whole body, but press the hip flexors down to the ground. The legs are also stretched. With a deep inhale, bring your hip flexors down. I will come near to show you. Let's relax. Deep inhale, stretch. Chin on the ground. Legs together. Once more. Make your neck long, forehead on the ground. Deep inhale. Press this part down, squeeze your buttocks together. Lift this up, bring your navel up. Keep the pelvis straight here. Squeeze your buttocks to press down, and relax. This means our pelvis is stabilized. Look at me, keep it, yes? Okay, once more, please. Once more, deep inhale, and the heels are pulling away from the midline. Yes, now it's good. Very good. Maintain this tension. This part here is stretched. Relax the chin on the floor, toes straight. It requires a lot of strength, but in this way we practice to strengthen this area. Now, while inhaling, bring your arms to the sides, onto your back, and again to the front. It is best to bring the forehead to the floor, as it is easier and less painful for the neck. Try to keep the elbows straight and perform this movement. This strengthens our back muscles, especially in the thoracic region, and improves breathing, particularly in this area. Once more, please. Thank you. Relax your arms. Turn your head to the side. For this exercise, you can relax in the tiger pose. In this way, one part of the body is completely relaxed while the other is stretched. We see the entire side muscles on one side stretched; the other side is more relaxed. So one side is in tension and the other in relaxation. This means the breath flows more to the stretched part of the lungs. If you have pain in your shoulder and cannot do this movement with your arm in front, then keep your arm beside the body. Can you show this? Left arm, you can keep your arm like this. Many people have pain and cannot do it. So, slowly, slowly, we try to bring our arm into position, because here the flexors of the shoulder muscles get stretched again. Now we turn to the other side. This is also a very good relaxation technique for our back muscles, especially the lower back. When our stomach is a little larger, we also like to rest in this position. Once, deep inhale and exhale. Slowly sit up into your meditation posture, using the support of a pillow or your rolled-up mat. So today, this relaxation technique on the stomach, with concentration on your lower back and breathing there; the stretching and strengthening of the lower back, the iliosacral part; and then the movement of the arms. Now, sit comfortably. Close your eyes. Inhale deeply and exhale. Relax your shoulders and elbows. Relax your stomach, your legs. Feel your position upright and without movement. Relax the eyebrow center. Your breaths. After our practice, we offer praṇām to our Gurudeva. Deep inhale. Oṃ Karatā. Prabhu Dīp Karatā. Mahāprabhujī, karatāhi kevalam, oṃ śānti, śānti,... he. Rub your palms together, warm your face—especially your eyes and forehead—and open your eyes. Hari Om. Forward. Hari Om. Parikhatu praṇām, I had forgotten. No, we don't know. It's Saravita's music. Yes, but I said before we do this. Okay. Do you want to have two or three rounds of parikramā praṇām? Yes, very good. Now, after this stretching, very good, and this for everyone, parikhatu praṇām. So now it will be good to stretch for everyone, parikhaṭu praṇām. Umapurījī always likes the bārikhatu praṇām very much for everyone afterwards, for those who are capable. She is also promising me to practice bārikārī. How beautiful the movements are. Each and every movement is wonderful, and it has the proper dress, because when you practice yoga and everything, you generate immense energy from inside, and we retain it in our body. Sometimes it is too cold for persons; it is not good to wear little clothing. For yogīs, there are two types: sannyāsīs, brahmacārīs, etc., who can do so, and sometimes others should have other programs. Bārikhatu praṇām. It will come; you will see in one year it will be practiced everywhere—football players, the Skibrahm people, everything. Thank you, Umapurījī, and thank you very much, our dear Vidyā. Oṃ Śānti Śānti. Bless you. Thank you.