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Lie down on your stomach. I can see how beautiful you are. Keeping your elbows down, move your legs slowly, as if you were playing in the water on the Adriatic coast. Move gently, please, and be careful not to hit anyone. If someone is nearby, there is no need to become angry. I think you have not eaten too much today, still now. Very good. Now place your hands like this, rest your head, and relax. Very good. You have relaxed very nicely, and you heard the sound. Very good. Slowly sit up, hold your knees, and sit back on your heels. Like this, as she is sitting here. Sit in this posture with your hands on your thighs. If someone cannot sit on the knees in this way, you may take another position and keep the heels slightly apart so you can sit on them comfortably. I will not tell you the name of this posture yet; later, I will explain what it is and why it is good. Today I am also offering words and a practice of feeling. Be happy, be relaxed. Keep your eyes closed, and I hope the rain will not come. We look toward the clouds, and of course we cannot push them away, but perhaps we can all think that it remains as we would like. Amarila for the rain. Who knows? There is one nāḍī. Do you know what a nāḍī is? It is a nerve channel. We have many nerve systems. Among them are three principal ones: Iḍā, Piṅgalā, and Suṣumṇā. Inhalation and exhalation through the left nostril, the right nostril, and through both—these are connected with them. There are many nāḍīs and many parts in the body. But of special importance is what is called Vajranāḍī. Vajra means like iron—very powerful, very strong. That Vajranāḍī is the power of our whole body. From it, through all the nerve systems, immense energy flows out and is received. Now you can change your posture and stand up. Ustanite. Feel your body, your knees, your heels, your toes. What I spoke about earlier—I gave you time, even if you did not keep track of it. The main thing I wish to give you has to do with kneeling, with the knees falling down and sitting on them. If we sit and feel downward into the knees, you may ask, "For how long?" I told you a good story, and you forget it, but that story was about our knees. We should control our knees. We have the Vajra Nāḍī, and this nāḍī is located between the big toe and the second toe. So please sit again with the knees as before. Now bring your awareness to the space between your big toe and the second toe. Feel that space; it is Vajranāḍī. Vajranāḍī can be represented as a tree, a sturdy tree. One side is like leaves and branches, and beneath the earth are its roots—many, many roots. The power that holds the tree mostly lies in those roots. And so we are holding this, the tree. But the roots are very important, and we do not see them. Still, we know there are many roots. Because you are sitting like this, make yourself comfortable again. Now place your toes as follows, while sitting on your heels. Raise the heels: Dvignite pāde, lift the heels. Sit like that. In this position, all ten parts of the body—the toes, the second, third, fourth, and fifth—these all now have immense energy and are bringing it to our brain. Now bring both hands to the temples, and gently bite your teeth and relax. Bite lightly, as if eating slowly. Here, at the temples, there is a very great power—a very, very beautiful power. It is an important part of the subtle body. The doctor said, "I am not a doctor; please, I am a yogī." Paramparā, Viśokananda Purījī, Siddha Pīṭha Paramparā, Viśokananda Purījī, Siddha Pīṭha... Paramparā. Vishokananda Purījī, Siddha Pīṭh Paramparā. Vishokananda Purījī, Siddha Pīṭh. If you cannot sit on your toes, place your feet separately but together. When you have a headache or a migraine, sit in this posture as I have described. Then bite a little. Do you feel that? Now stand on your knees. Oh, you are comfortable now. Thank you, my God. "My God, Swamījī is torturing us. Oh my God, how hard it is to be with you!" But now, again, our knees. Of course, we should use a yoga mat so that your knees are comfortable. Place these three fingers on the rope and move like this, slowly, fifteen times forward. Not too slowly, and with a wide biting movement. Keep your eyes open so you do not fall. After fourteen, change direction—first forward, then the other way. You can feel in your body, especially in the head, that you feel relaxed, released, and any tensions or headaches are releasing. When finished, sit down on your knees. Very, very good. There are other postures, such as Uṣṭhān. These are animal postures. Now, again, stand on the knees with the heels slightly apart. If you are pregnant—after about four months, please do not do this. Place your hands on your heels, and really look up, as if counting how many stars are in the sky. Look up. If you have a hand problem, please remain still. And bring your head straight, and slowly sit back on your heels. Now stretch your legs, and place your hands either on your thighs or at the back, close to the body. You will feel the effects of the few postures I have given. Next, we focus on the toes. Within the toes, there is power in our nerve systems. Do not lean too far forward; sit straight. Either place your hands beside your body, like this, and point the toes this way. No, that is wrong. This girl was doing it better. Do not bend like this; only the toes move this way. Keep your heels in place. In this way, the nerves are stretched from below. Yesterday, we observed how people were sitting—whether straight, together, or otherwise. Now, please lower your head and hold your toes. Bring your chin as far down as possible. Very good, slowly come up. Again, point your toes slowly. Not good—very good. Relax. Remain seated; your posture is very good. Now stand in this position, your posture is very good, and stretch out your hands. Make a fist with the thumb inside, squeeze firmly, and then release. Straighten, and relax. Repeat again and again. Through all these nerve systems in our hands, and also here in the head, the body is activated. Hands on the thighs. Many people nowadays work on machines like this—mostly women, while the men only give orders. Even when they come home, they remain like this. So just for one or two minutes, you can do this movement: stretch again, and now rotate like this. And now rotate the other way. Otherwise, if we do not move, the body becomes like porridge. Now you can do this: left hand like this, right hand on your shoulder. How many nerves, muscles, and bones are moving here? Try to become aware of how much muscle is moving in this action, how much vitality is activated. And on the other side. Then raise your hands like this and bring them down like this. Touch your fingers here, not here. Inhale slowly, and exhale slowly. One exhale, one inhale. Do this fifteen times, but you know that. Then come to this side. One. Your elbows should come like this. And back. We can sit on a chair and practice. Standing, we can do this, or like this, very relaxed. Very good. Again, you can sit on the knees so that you are comfortable. Again, we are here. But slowly—this, in Yoga in Daily Life, is called Sarvahitāsana. Sarva means all, very good, easy. Sarva means all nāḍīs, all muscles, etc. Sarva hita: hita means good for all. The whole body, everything—muscles, nāḍīs, etc. Sarva Hita Āsana, and so our exercise āsana, hands down. This Sarva Hita Āsana, for example, I myself practice every day for two and a half hours. Today I worked in the āśram here and there. If you can run here and there, your exercise is not complete. But with these exercises, all nerve systems and circulations are refreshed—the vital system, blood circulation, bones, everything. So you can do other things. You are young boys and girls. They do exercises; do them. But yoga means until the end of life. Those who always do simple but good practice will die very easily—no pain, nothing—and they will feel, "I am in that happiness." This is very important. And then, you know, yesterday we told you about some exercises. Today we will do Brahmārī Prāṇāyāma. Yesterday we did not know? No. Now you can stand up and distance yourselves a little. Legs apart, hands apart. Move like this. Don't touch anybody, don't beat somebody's foot—oh no. This time, go on. Very good. Legs together. Little apart, legs. Palanai Bodo Malo Razmaknjena. Hands up, and go down, dig something, and up. Om Śānti, Om Śānti, Hari Om. Very good. Now sit comfortably in a good yoga posture. Do not touch anybody's body. Now, that is one—Vajranāḍī. I have not yet fully given you Vajranāḍī, but that is the trunk of the tree. The roots and branches are holding that Vajranāḍī. But we will discuss it next time. So now, please listen carefully. Most boys have long nails, and they are getting inside. So please be careful with your ears. Ladies have very good nails, so they can proceed... Body straight, deep inhale, globoko vdihnite, and slowly exhale. Do not put your fingers there. Put your hand down. Otherwise, something will speak inside. Yes, and this practice has five or six stages. So, two fingers go into the ears. No, don't push them in too far; just place them inside like this. Elbows and shoulders are held like this, right? Not like this, not like this. Then, take a deep inhale. And then, your teeth should be firmly holding each other, biting. Lips closed. All teeth should be on the same balance, and you will know if the balance is on the left side or the right side of the hammers. This is only for your own awareness; do not make it like this. Practice only a maximum of three or five times, not more. But learn, learn, learn properly. So, that and then the sound—that is Brahmārī Prāṇāyāma. This means one word, not viśva. Viśva would make "mmmm." And that goes then, mmmm, yes? Not like this—hmmm, hmmm. Deep and long, okay? One more. See how in the brain the sound balance is going. Good. Hands down. Let us see: who could not balance once more on this side, once more on this side? Or you went there and then, like this. It's okay, but please tell me, did you not balance? Hand up. Yeah, because I will explain how to make the correction. And did your sound really go "Hmmm, yeah," and not "Hmmm," like this? Yes, both. Here you should know power. Once more, please, and notice whether your teeth are balanced or not. Close your eyes. Deep inhale. Okay, so once more. Watch the balance. Well, thank you, Slovenians. They are not digging much; they are balanced. Once more, without biting. There should be space inside, but lips closed. Once more with this. Thank you. Thank you. Three to five times, not more. In the morning, at midday, and in the evening. Before going to sleep, you can do it, but if you cannot sleep, then do not do it. So it is your inner self. You have to balance and control yourself. In the next seminar, here or wherever I am, we will balance more. My dear sisters and brothers, I am very happy to see you and this beautiful atmosphere. Siddhīp Nārāyaṇ Bhagavān Ne Kī