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Satguru Swāmī Madhavān Jī Bhagavān Kī Jai. Alak Purī Jī Mahādeva Kī Jai, Satya Sanātana Dharma Kī Jai. Good evening, all sisters, brothers, yoga practitioners, yoga teachers, and great saints. We are all working on this earth so that we may live in harmony, peace, and spirituality. The day is coming close when we will have the festival called Christmas. Millions of people are worshipping, and many are respecting. Similarly, there are all other festivals. But it is said that dust always comes. For example, we have a very nice glass table. We clean it very nicely, the windows are closed, the door is closed, and we go to work outside. In the evening, we come back. We can run a finger over it; there is dust. That dust of impurity is always slowly, slowly coming—the dirt. Similarly, for humans, there is always a difference. We don't know, and we cannot say who is doing this. Every religion is very great, and they all are worshipping in their own form. But within that, what is happening? In the Śiva-lokas, in the Satya-yuga, there was peaceful purity and love for all creatures. There is one very beautiful holy book from Bhagavān Rāma and his Gurudeva. It is a very great spiritual book that gives a lot of knowledge. In it, God Rāma’s Gurudeva is teaching him about yoga and many things. When Bhagavān Rāma returned from the forest to his kingdom, all people were peaceful and happy. One day, a dog came to Bhagavān Rāma, crying. Bhagavān Rāma asked, "What happened?" The dog said, "A paṇḍita beat me with a stick. I did nothing to him." Bhagavān Rāma said, "Tell me, where were you? Who was the paṇḍita?" The dog replied, "I was resting on the nice grass in a beautiful park, about two meters from the road. I was sleeping there. A paṇḍita, about 50 or 60 years old, was walking through the park with a stick in his hand. When he came close to me, he saw me, took his stick, and beat me. He beat me two or three times. I felt a lot of pain. God, please, why did he beat me? What is the reason? You should tell me. I have done nothing. What is to be done?" Bhagavān Rāma said, "Tomorrow morning at eleven o'clock, come to me here in the palace. I will call all people—many different good people, old people, etc." He also called the Brahmin Paṇḍita. All the people were sitting there, and the dog was sitting there. God Rāma said to the dog, "My child,"—for God said that humans and animals are all His children—"please tell your story." So the dog told it again: "I was lying on the grass. I was not close to him. I never said anything negative to him or beat him before." Then Bhagavān Rāma asked the Paṇḍita, "Did you beat this dog?" He said, "Yes." "Why did you beat him?" Everyone was listening. The Paṇḍita said, "The dog did not do anything to me. He was at a distance. But I thought, 'It is a dog,' and I just beat him." "Did the dog ever get naughty with you?" He said, "No." Bhagavān Rāma then asked, "What punishment should we give you?" He asked this of the Paṇḍita and then of all the people present. "What punishment should we give?" The Paṇḍita said, "Whatever you wish to give me, I will respect it. Whatever the assessment, I will accept." Bhagavān Rāma said to the assembly, "All the public is here. Please tell me what punishment we should give this Paṇḍita." They said, "God, you should decide, Bhagavān Rāma." Bhagavān Rāma is very humble and nice. He first listened to everything. Then Bhagavān Rāma said, "My boy, my child, my doggy, you have heard. He did not say you were a bad dog or anything like that. Others have asked, and I have also asked him. What kind of punishment do you think is needed?" God said something, but no one was speaking; it was silent. Bhagavān Rāma said, "We will tell you what kind of punishment we should give to this Paṇḍita. Dog, tell us what you say, and we will do it." The dog said, "I want one sādhu, or some yogī, or somebody like this paṇḍita, and we should give him this punishment: in his next life, he should have a beautiful ashram and become the head of that ashram. Give him this punishment." All the people said, "He's a dog. He doesn't know what kind of punishment to give." So Bhagavān Rāma said, "Before we give the punishment, please tell once again: when he was beating you like this, should people beat him, or this, or that?" The dog said, "No, no, no. I will not, and you should not punish him. But he will get his time of punishment. When and how? When this paṇḍita dies, he will become a pujārī again. As a pujārī, he will collect many things, use them, take everything, eat many good things, and not give to others." That was seen as a good punishment: good eating, much money, etc. Then the dog said that in the life after that, he will be punished in hell because he took many things from others and did not give to others. Similarly, it does not matter if they are animals, dogs, tigers, or anything. Their nature and our nature are separate, so we should be separate. It is not that because we are humans, we only care for humans and can kill others. From the time of the Satya Yuga, people were mostly only eating fruits and vegetables; they were vegetarians. Others slowly, slowly began killing animals. You know now how animals are tortured—even burned alive, put into fire, and many things. And so, again, these people who harm animals—that is, they will come more and more in what we call the Kali Yuga. Yet, many good people are still there. They will come to Svarga, and after Svarga they will go further, because one returns from Svarga. Svarga and Naraka are always fighting, always fighting. Therefore, we should not torture any creatures—not only humans but also other animals. We have a horse; we ride it, but we should love that horse, give it enough food and everything. We get milk from cows, buffaloes, goats, etc. That milk is like the mother's milk. We should not treat it in a different way. We should not kill them and eat that milk, or have a bit more butter, from the flesh of the mother animals. The Kali Yuga is coming. Therefore, in this one month, two months, there will still be very terrible things coming—not only corona, but different kinds of things. But we are praying, we pray, and we will all do more sādhanā for that. I am looking into the Jyotiṣa, and sometimes I will give you guidance next time on what to do and how to do it. First, he said, physical health is the best health so that we can do good. We should take care of our body. Many people have problems—knee problems, wrist problems, back problems. But if we can do the Sarva Hitāsana programs, yoga will do the best for our lives. Tomorrow I will give you three exercises; our Umapurījī will tell. That is how we can control our knees, where the bigger problem is. But if it is broken, or something, and doctors have cut it or something, then I can tell you that it will be best again—yes, in the next life. Hari Om, Hari Om, dear friends. We continue again with our Sarva Hitāsana, part 6. As always, we start with relaxation. Head in a good middle position, arms beside your body, palms facing upward, and legs a little bit apart from each other. Take a deep breath in, and exhale. Close your eyes and relax your whole body. Relax any tension which becomes known to you. Once more, deep inhale and exhale. We know that relaxation has no end; that’s why we make it short, and we continue. We start with our arms moving above the head with our inhalation, slowly. And while exhaling, bring them back beside the body. These first movements, the first postures, are always the same. It doesn’t matter at which level we practice. Please continue. Then bring your arms beside your shoulders, palms facing upwards. Turn your head to the left and right side. Very good. Start to stretch your whole body, each side extra—right and left. The whole right side is stretching. These are preparations for our movements, our postures, our āsanas. We do it again with Antara Kumbhaka to strengthen our blood circulation and nervous system. Always one side, and then the other side, and again one side, and again the other side. You can do it twice, each side, alternately. Then, once, stretch your whole body. Whole body, and rolling left, right side. And to the middle, and rub your palms together. Rub your palms, place them on your eyes and forehead. You can slightly massage also your face, around the eyes, till the ears, and under your palms. Open your eyes and bring your arms beside your shoulders, palms facing upwards. Here we come to our first movement: our torsion exercise with closed legs. This is very, very good for relaxing our lower back muscles, the deep muscles—those muscles which connect the sides of each vertebra to each other, vertebrae on the side diagonal. Please bring your foot soles on the ground, bend your knees; both feet and knees are together. This is the torsion exercise. I would not do this when you are pregnant in the last months, or when you have a slipped disc in a very acute state. Yes, this is the most contraindicated thing we have now, and not any other. But you have to try yourself, of course, and find out what is good for your own body. Every body is different. The main thing before we start this torsion exercise is to bring our lower back down with our stomach muscles. Then, while exhaling, turn to the sides, legs together, feet together, and head to the other side; shoulders and arms are relaxed. Inhale, come back to the middle, lower back down with the help of your stomach muscles, and turn to the other side. Each side is practiced three times, five times, without pressure. We go gently, twisting, turning, torsion to the side. It is very helpful also for our side muscles. Now, toward the middle, let the legs depart from each other at least half a meter, or as long as your lower leg is. This is approximately half a meter. A little bit farther, like this. Here again, we have our lower back, our sacrum. We press down our tailbone now, and the movement is more in the hips. It is a very good movement for our hips, for our joints. It keeps them flexible. Our back, our lumbar part, is moving a little. That’s why we do it slowly, very slowly. Press down your sacrum and slowly, with your exhaling, slowly move your legs to the side. Try to keep your pelvis down. If you want to check the position of the knee, one knee should touch the heel of the other foot. This is the right distance between your legs. And again, toward the middle. Sacrum down and to the other side. In this distortion movement, we can remain for two, three, four breaths. It is very pleasant, I would say. It is a part of our relaxation. Once more to the other side. It is included before every āsana to make these torsion exercises really relax the deep back muscles and the hip joints. Once more to the other side. Also, for those who have dysplasia of the hips from childhood on, it is very helpful because it keeps the movement in the hips and makes them gain in the center. And toward the middle. Stretch your legs. Legs a little bit apart from each other, toes up. There is one more movement for our hips: toes up in the direction of the shin. Feet up, and make the rotation towards the middle with straight legs, and then outside. Straight legs. Here, it looks like a band because the trouser makes a rotation at the hip. It goes to the iliopsoas part; it makes everything centered again. Very good, and leave it. Take one deep breath, arms beside your body, and slowly sit up into Daṇḍāsana, legs straight. Very good. Move a little bit back your buttock muscles so that you sit on your sitting bones—not too much, just this little bit back. Press down the back of your knee, stretch your thigh muscles, and relax. Once more. This exercise helps me very much for the knees. If you feel pain in your knee, then stretch these thigh muscles also while sitting. Really strengthen the knee with full power and relax. Very good. Now we have the exercise in our part 6. This is the rowing exercise, in English—rowing forward and backward—which is very good for our whole back muscles and shoulders. It strengthens our belly, our stomach, and it is an activating exercise. Expectant mothers who are pregnant can do it, but must not, because it goes very much on the stomach. Also, if you have your monthly period, it depends on you. We start with drawing forward. We bring our hands beside our hips, inhale, lean a little bit back, make a fist with the thumb inside, and keep your arms beside your shoulders, not in front. So show in front, not like this, but beside. Lean back, stretch your hands, look up, and exhale, bend forward. And beside your legs—no, not with a fist, only when they are beside the hips. Go back slowly, lean back, now make a fist, stretch up, open your fist, look up and forward, exhale. And continue. Two, three times. Inhale, back, fist, and up, stretching. Look to your hands and bend forward. Exhale. Very good. Once more. We can do this movement dynamically, slowly, or as our dear video is doing. Very good. Now remain in this position. We go also in the other direction. Each variation is done ten rounds, ten times, so it really strengthens our stomach, shoulders, and whole trunk muscles. Palms facing upwards, exhale, go forward. Inhale up, looking up. Make a fist, thumbs inside, go sidewards down. To the side, open your palms, exhale, go forward again. Inhale up, leaning a little bit back, fist, thumb inside, to the side, open your fist, and forward. Now, a little bit more dynamically with your own breath. Very good. Now one can feel it’s getting warmer, activating our digestion system, the Manipūra Chakra, and activating our whole body. Very good. Rowing forward and backward. Thank you very much. Sit in your meditation posture. Deep inhale and exhale. We can feel here our heartbeat; our heart rate is a little bit quicker, so it is quite a good dynamic exercise. So we take time to calm down again. Take a deep breath once more, inhale. Relax your shoulders now, and your elbows, your neck, and your belly, your stomach muscles. Sit on both buttocks to keep the balance. Your tailbone lifts up a little bit, your spine, your trunk. Your hands are in Chin Mudrā. Mudrā brings our energy very quickly to what the mudrā symbolizes. Here it brings the energy very quickly to one point, together within yourself: Jīvātmā and Paramātmā in oneness. In your mind and in your heart, feel your Guru Dev, gratefulness, thankfulness, your devotion, or your Iṣṭa Devatā, your personal God. If you have time at home, then you can continue with your own Guru Mantra. We finish our session with one Oṁ chanting. So, deep inhale. At the end, we chant one Oṁ. Oṁ. Dharma, Mahā, Deva, Deva, Oṁ Śāntiḥ, Śāntiḥ, Śāntiḥ. Release your Chin Mudrā and rub your palms together. Bring your warm palms to your eyes and forehead, and open your eyes. And forward. Ārāyoṁ Śrīdhar Nārāyaṇ Bhagavān Mahāṁ Karatā Prabhūdīp Karatā Mahāprabhūdīp Karatā Hi Kevalaṁ. Oṁ Śāntiḥ Śāntiḥ. Good evening, and very soon it will be good night, and a very good morning for the other countries. I wish you all the best. Enjoy, and tomorrow we will see you again. Thank you.