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Part 1: A Morning Yoga Practice for Immunity and Vitality Oṁ Śailak Purījī Mahādeva Kī Jai, Dīwāḍī Dev Deveśvara Mahādeva Kī Jai, Śadīp Nārāyaṇa Bhagavān Kī Jai, Hindu Dharma Samrāṭa Paramahaṁsasvāmī Śrī Mādhavānanda Purījī, Satgurudeva Bhagavān Kī Jai, Viśvaguru Mahāmaṇḍaleśvara Paramahaṁsasvāmī Śrī Maheśvarānanda Purījī, Yogī Rājā Kī Jai. Sadāśiva Samārambhaṁ Śaṅkarācārya Madhyamām Asmadācārya Paryantaṁ Vande Guru Paramparām. Good morning, Śubhrabhātam, to all my dear brothers and sisters who are here and all around the world joining us today on this beautiful occasion of International Yoga Day. Today we are in the beautiful land of India, in Rajasthan, in our ashram, Śrī Viśvadīp Gurukul, Swāmī Maheśvarānandajī Ashram, where we are all practicing our yoga and daily life āsanas at 6 o’clock in the morning. I hope you all enjoy, and all of you are welcome. Our main lead teacher is Rāmādevī Jī. Our main demonstrators will be Lakshmī Jī and Prakāś Jī. And all of us are here. Hari Om. I am just a translator. So, good morning to you, dear sisters and brothers. As Avatārpuri Jī said, to those who are here and to others all around the world. We will do a morning session, a morning practice, which is very beneficial for our immunity, which is quite important in the times that are, with what is happening in the world. As Viśvagurujī emphasized, since last year, it is very nice to start the morning with Tāḍāsana. Vishwagurujī, jaisā kehte rehte hain ki subah, subah kā mahatva hai, to Tāḍāsana se hum log āj kā divas śurū kareṅge. So, I would like you all to stand up. Aap sabhī krabhaya karke apne sthān par kharē ho jāiye. First, we will do just a few breathing exercises. We will begin with some breathing in and breathing out exercises. Make sure you are feeling stable while standing. Please do not close your eyes while we are practicing in a standing position. First, you can fix your gaze at a fixed point in front of you for better stability. Take a few deeper inhalations and exhalations. With the next inhalation, start raising your hands forward and up. And exhaling, bring them down. We will do it two more times. Inhaling up, and exhaling down. Observe your breath flow. The inhalation rises from the navel up to your clavicular area, and the exhalation comes back down to the navel. We will change the direction of the movements; we will now go with the hands sideways. So, inhaling, raise the hands sideways. Always, observe the breath going to the side parts of your chest. Abhi sāṅs lete waqt apne hāthoṅ ko dūsrī diśā mein upar uṭhāyeṅge, aur sāṅs chhoṛte hue nīche chalāyeṅge. Continue in your breath rhythm four more times. Chār bār aur iskā kareṅge. When you finish your repetitions, you can take one deeper inhalation and exhalation in the standing position. Then we will continue with a slight stretching, which is going to be in standing. We will go diagonally. So with the next inhalation, raise your right hand up and stretch the left leg. Exhaling, come down. And we go to the other side. Inhaling. Exhaling down. We repeat two more times to each side. Feel the slight and mild stretching on the sides of your body. When we finish, we will now get to Tāḍāsana. So we bring the legs a little bit closer. Again, we make sure we have good stability. Apne śarīra ke sthiratā ko sthir rakhiye. We interlock the fingers and make the palms face down. Apne hāth kī aṭeliyoṁ ko jodh ke, nīcī kī taraf rakhe. With the inhalation, we raise the hands up, come to our toes, and stretch our body. Exhaling, we put our hands on top of our head and come down to our soles. We continue ten more times. Now we will repeat it ten times: inhale up, exhale down. Down, and the last time, eleven, we go up, and we come with the hands down. We release the hands, take a deeper inhalation and exhalation. From here we can come down to ānandāsana, so we can all lie down. Try to relax your body. Feel comfortable. Observe your breath and observe your body. Try to feel your body from the toes to the top of the head, and from the top of the head down towards your toes. Gradually relax all the muscles, all the joints, the bones. Take deeper inhalations, exhalations into your abdomen, and relax the inner organs and relax the skin. Try to feel the effects of the stretching we did in the beginning, and mentally prepare yourself for the following exercises. Take a deeper inhalation and exhalation. Slowly move your toes and fingers. Then turn your head from one side to the other. Then we can join the palms. Rub them, make them warm. And place them warm on our face. Warming up the face and eye muscles. Now we will bend our legs at the knees. We will place the hands sideways with the palms facing up, and we will do the classical torsion exercise. So we take a deeper inhalation. Keeping our legs together, we exhale and move the legs to the right, head to the left. Apne dono pāv ko goṭane joṛ ke rakhe, apne pāv dayā taraf rakhe, apna śir bāyī taraf. Inhaling, we bring the knees to the middle; exhaling, we turn to the other direction. Sāṅs lete waqt apne dono goṭane ko wapas upar beech me la hai, aur fir dosrī taraf. Now, take a deep breath and release a deep breath. We will bring the knees toward our chest. The hands remain on the side; we do not hold, we do not clasp our knees. We keep the hands sideways with the palms facing up. We press our lower back into the floor with the help of our abdominal muscles. And we straighten our back by pulling the chin towards the chest, and we slowly start rotating our knees towards the right side. So we describe nice circles, and we rotate the knees to the front, sideways, and back to the chest. We are describing nice circles with the knees, and we rotate three times in one direction. Then we change the direction of the rotation, and we repeat three times. As you might feel, it is a very pleasant massage for the lower back, but at the same time, we are already working with our abdominal muscles and activating our Maṇipūra Chakra. When you finish the three rotations to the other side, try to bring your knees again as close as possible to your chest without helping with your hands. Now we will continue with the torsion with the legs in this position. So with the next exhalation, bring the knees to the right and turn the head to the left. Inhaling back and exhaling to the other side. We repeat two more times in each direction. Always try to keep your knees as close to your chest as possible. Try to keep your legs together, and your elbows and shoulders should be on the floor. When you finish your three repetitions on each side, you can release the position of your legs. You can stretch them. Bring the hands to your body. Take a few deeper inhalations and exhalations into your abdomen, and observe the effect of this darśana exercise. With the next inhalation, you can bend your legs again at your knees. You can interlock your fingers underneath your head. Foot soles are on the ground. But for those who feel they are in good condition, they can actually lift their legs up, with the legs straight and the foot soles facing the ceiling. It is important we observe our body. We press the lower back slowly again into the floor. We take a deeper inhalation, and with the next exhalation, we pull the elbows towards each other, lift the head, and look towards the belly button, to the navel. And inhaling, we come back. We continue two more times. Exhaling up, inhaling down. And one more time. We can feel the pleasant stretch along the spinal column. And we release. After the third repetition, we relax the legs. We bring them to the floor, we stretch them. We release the hands. Again, take a deeper inhalation, exhalation. Take a deep breath and let go of the deep breath, and relax your body. We will continue now on our abdomen. So slowly try to turn your body and lie down on your abdomen. You can place your head on one side, or you can keep it on your chin, however it is comfortable. The next exercise will be a variation or preparation for Bhujaṅgāsana, for the cobra pose. So we take the hands to the back and interlock the fingers. The head is now placed on the chin. With the inhalation, we press the pelvis down to the floor, and we lift the upper part of our body. Sit straight, keep your lower abdomen on the ground, and lift your upper body upward. And exhaling, we come down. Sāṅs chhoṛte dhere dhere karke, apne nīche aje. We repeat four more times, inhaling up. Sit up straight. Exhaling down. Release the breath slowly downward. Inhaling up, exhaling down. It is a very good āsana for strengthening our back muscles, and at the same time, it opens up our chest. So one more time: inhaling, and exhaling, come down and relax your hands. Place the head on one side and take a few deeper inhalations. Exhalation, direct your breath towards your back and relax your back muscles. After the next exhalation, we will prepare ourselves for another āsana. It is also one step to prepare ourselves for Dhanurāsana, the bow pose. So you can mentally prepare yourself. We bend our legs at the knees and we try to clasp our fingers or by the ankles. We will not lift the head; the chin will be on the floor. With the next inhalation, we try to pull the heels towards the buttocks, towards the back, and exhaling we release. We repeat two more times. We will do this āsana two more times. You can try to keep your knees on the floor. It is not necessary to lift your legs. It is just nice to feel the stretching along the thighs and the legs. After the third repetition, you can just relax with the legs in this position. With the next inhalation, we will lift the upper part of the body and press the knees and thighs towards the floor, and with the exhalation, down. We repeat two more times. All these preparing exercises for Dhanurāsana activate our Maṇipūra Cakra. They activate our digestive fire, our Jāṭharāgni, and so they are very good for starting the day. For the beginning of the day, this āsana is also very good. Boost your immunity and your metabolism. Slowly, you can finish your practice. Release your legs and relax. Take a few deeper inhalations and exhalations. Direct the breath to your abdomen and your back, and relax all the muscles. Take a deep breath, and while exhaling deeply, relax all your muscles. We will continue to relax our body, and especially our back, in Śaśāṅkāsana, so we will prepare the shift. We will do Śaśāṅkāsana, in which we will relax our whole body and muscles. So, we place the hands underneath the shoulders, and we push the body back. And we sit in Śaśāṅkāsana, in the hare pose. For those who have problems with high blood pressure, they can support their head with the help of their fists. Those who have problems with high blood pressure, close your hands and place them under your head. And just feel your breath in the whole back. When we are sitting in Śaśāṅkāsana, again we have the legs in the position of Vajrāsana. When you sit in Śaśāṅkāsana, the legs of your feet remain in Vajrāsana. So it is very good again for our Vajranāḍī. This asana is very good for our Vajranāḍī. And the breath is being nicely pressed towards our thighs, creating nice pressure and massaging the inner organs. And with this āsana, all the organs inside us feel good. With the next inhalation, we will prepare to stand up. So, inhaling, lift the hands up. Lift your upper body, stretch. And exhaling, bring the hands to the thighs. And relax your shoulders, your back. Rest your back, shoulders, and everything. We will continue with a variation of Śaśāṅkāsana, which is going to be very nice for stretching our legs. And also, again, we will be working with our Vajranāḍī, activating it by pressing the toes to the floor. Now, we will attach our feet to the ground and connect them to the Vajranāḍī, so that we can try to awaken our Vajranāḍī. You can come and sit a bit more in front of your mat so you have enough space behind you. With the inhalation, we raise the hands up. Exhaling, we come to Śaśāṅkāsana, and we bend forward. We relax first in the position, and with the next inhalation we stretch the left leg. With the next inhalation we stretch the right leg, and with the next inhalation we shift the foot onto the toes. Inhaling, we stretch the leg and lift. Inhaling, we stretch our knee and pull the heel away from the body, and exhaling, we relax the leg. We continue two more times. Inhaling, we stretch. Two more times we will practice this. Exhaling, relax. And while leaving the breath, give rest. And one more time. One more time. Inhale, stretch. Exhale, relax. Then slowly bring the knee back, the leg back into the initial position. With the next inhalation, stretch the other leg. Prepare your foot position. And with the next inhalation, stretch. Exhaling, relax. And repeat two more times. With an inhalation, stretch. Do bār aur hum iskā abhyās karenge. Exhaling, relax. And one more time. Stretch and relax. Tānav dijiye, aur phir apne śarīra ko ārāma dijiye. Then bring your foot back, your leg back. Then live in śaśāṅkāsana. And with the next inhalation, come up to Vajrāsana. With your hands up beside the ears, stretch your body. Exhale. Exhaling, bring the hands to the thighs, close your eyes, and relax your upper body. Look down, and then slowly open your eyes and lift up your gaze so you can make a few steps back on your mat. Again, you have enough space in front of you, and we will do one round of Marjaryāsana, the cat pose. So, with the inhalation, come with the hands in front up to your knees. Exhaling, place your hands on the mat, arch your back, and look towards your navel. Inhaling, slowly bend your back, vertebra by vertebra, and look up. And continue exhaling down to your navel, inhaling up, exhaling down. Exhaling, sit down in Vajrāsana. Part 2: A Yoga Session and Address for International Yoga Day Relax your back and shoulders. Now, you can sit on your toes in Vajrāsana. Try to feel the sensation of sitting on your toes and the activation of energy rising from the toes up along your legs. We will do a variation of Vīrāsana, the hero pose. Slowly, with the support of your hands at your sides, lift your knees up. Using the power of your hands, stand on your knees. Stand on your toes. Place your hands on your knees. It is again important to gaze at a fixed point in front of you for better stability. Try to keep your back straight. With the next inhalation, bring your hands sideways to the height of your shoulders. Take a few deeper inhalations and exhalations in this position. With the next inhalation, raise your hands up and join the palms. Inhaling, bring your palms up and join your hands. Exhaling slowly, bring them down. With the next inhalation, again stretch the hands up, then sideways. Slowly exhaling, place them on the knees. Then slowly, with the next exhalation, release the posture. Place your knees down and sit in Vajrāsana. Close your eyes and try to feel the effects of the āsana. Slowly, we will change position and sit with our legs straight. We will sit in Daṇḍāsana. You can support your body with your hands beside you. It is important that we sit with a straight back. If you feel you do not need support, you can just place your hands relaxed on your thighs. If you can keep your waist straight without any support, then you can keep your hands on your legs. We will now work with our toes and feet. Inhaling, stretch the toes. Exhaling, press them without bending the feet, so the toes are facing up. We stretch, exhaling, we press the toes. We repeat this five times. Try to keep your back as straight as possible. After the fifth repetition, we will start stretching. Inhaling, pull the toes and the feet away from the body. With the next breath, pull your legs to the other side of your body, and then come forward while taking a breath. Exhaling, bring them towards the body. Breathing forward, breathing out in the direction of your body. Repeat five times. We will practice five times. After the fifth repetition, we will start rotating our ankles. You can hold your knees with your hands to ensure the rotation is only from the ankles. Now put your hands on your knees and rotate your ankles. We rotate five times to one side and five times to the other. When we finish, we just observe the effect of the exercise. We will continue with an exercise that is very good for activating our digestion, our Maṇipūra Cakra. It is a preparation for Aśva Sañcālanāsana, the horse riding pose. Now we will do an Āsana for Aśva Sañcālanāsana, which is good for awakening the Maṇipūra Cakra. It is a variation that can be done by everybody. It is important that we keep our back straight. Interlock your fingers in front of your body. Your legs are straight. With an inhalation, lean back with a straight back and lift one leg until you can bring the knee towards your hands. Exhaling, come down. Continue four more times. If you choose to alternate your legs, do five repetitions on each side. Try to keep your back straight. Observe your abdominal muscles and the area of your navel, Pīṭhanav. When you finish your repetitions, you can relax your hands, relax in a sitting position, and relax your legs. We will do one more repetition. For those who are capable of doing Aśvasañcālanāsana, they can practice it, as our demonstrators will do. Those who have restrictions can just repeat the same variation five times with each leg. Now we will do Aśvasañcālanāsana. Those who cannot do Aśvasañcālanāsana will do the same variation again. So, sit with a straight back and bend your legs at the knees, with the soles of your feet on the ground. Keep your waist straight, pull your knees towards your chest, and put your hands on your knees. Interlock the fingers and stretch the hands in front of the body. With an inhalation, lean back and breathe in. Exhale and bring both feet up. Continue to take a deeper inhalation and exhalation, and relax your whole body. Take a deep breath and let go of the deep breath. Relax your whole body. Relax your abdominal muscles. Relax your stomach muscles. Relax your legs. Relax your hands. Relax your back. Relax your waist. Relax your neck and your head. Try to concentrate on your breathing. From your navel, focus on your breath and feel your abdomen expand and contract when you are inhaling and exhaling. When you are breathing, see how your stomach is going up and down. Take a deeper inhalation and exhalation, and slowly extrovert yourself. Slowly, while breathing and letting go, focus on your body. Move your toes and your fingers. Join your palms, make them warm. Rub them warm, and place the warm palms on your face and your eyes. Slowly turn to one side and come up to a sitting position. Sit in a comfortable position. We can place the hands in Chin Mudrā. The back is straight. The shoulders and elbows are relaxed. We can close our eyes. Close your eyes and just observe your breathing. We try to breathe with a full yoga breath, with the inhalation starting at the navel and raising up to the clavicular area, and the exhalation coming down from the throat towards the navel. Now we will inhale through the nose and exhale slowly through the mouth. Now, take a deep breath through your nose and mouth, and release your breath through your mouth. Take a deep breath through your nose and release your breath through your mouth. Full concentration on our breath. Focus on your breath. With this kind of breathing, we are also increasing the oxygen level. As we breathe and exhale, our oxygen level increases in our blood, in our whole system. Our whole body, our blood, our oxygen increases by taking deep breaths and exhaling. The detoxification of the body with each exhalation is much stronger. Just inhale through the nose and long exhalation through the mouth. After the next exhalation, we will breathe through our nose. We prepare ourselves for chanting the mantra Oṃ. We take a deeper inhalation. Sahasrījī. We join our palms in front of our chest in Praṇāma Mudrā. Now, join your hands in Praṇāma Mudrā, and we will sing Nāhaṁ Kartā. We take a deeper inhalation. We will take a deeper inhale and chant the Nāhaṁ Kartā Mantra. Inhale. Slowly rub your palms. Now rub both of your palms. Warm up your face, and feel its warmth on your chair. Release the hands from the face and bow down. Aur nīche praṇām kare. And say praṇām to our masters. With an inhalation, come up to the sitting position, open your eyes. Sāṁs lete upar āiye, aur apne āṅkhoṁ ko kholiye, and smile to a new day. With this, they looked at the new deity with joy and moved forward. Hari Om. Hari Om. Abhi, now we will have our dear Swāmī Rājendra Purī Jī from Pune, who recorded a message for us, and we will all watch it. Now, our dear Swāmī Rājendra Purī Jī, who is in Pune, has a message that we will all see. Now we will have our dear Swāmī Phulpurījī Mahārāj, who will talk a little bit about this beautiful day. Abhi hamāre Swāmī Phulpurījī Jāḍan ke Mahān Sañcālak. Swāmī Phūlpūrījī Mahārāj apne kuch bachan boleṅge. O Pradeep Maheśvara, Guru Ṛṣakṣat Parabrahma, Tasmai Śrī Guruve Namaḥ, Akhaṇḍa Maṇḍalākāram, Vyāptam Yena Carācaram, Tat Padam Darśitam Yena, Tasmai Śrī Guruve Namaḥ, Akhaṇḍa Nanda Bodhaye, Śiṣya Śāntapahāriṇe, Sacchidānanda Rūpāya, Tasmai Śrī Guruve Namaḥ. Sarvapārtam Ārādya Devādideva, Devapurīśa Mahādeva, Kī Jaya. Dīpa Nārāyaṇa Bhagavān, Kī Jaya. Hindu Dharma Samrāṭ, Sadguru Svāmī Madhavānandapurījī Mahārāja, Kī Jaya. Viśvaguru. Mahāmaṇḍaleśvar, Parampitā Parameśvar, Parampūjī Sadguru Dev, Kī Jai. We bow down at our Viśvagurujī’s holy lotus feet, that today we are here at Om Śrī Viśwadīp Gurukul, Swāmī Maheśvarānanda Āśram, Education and Research Center, Jāḍaṇ, Mārwāḍ, Pālī District, in Rajasthan, India. Today is the great day that is called International Yoga Day. In 2014, the United Nations declared that the day, the 21st of June, will be celebrated as a yoga day around the whole world. When they declared it in 2014, at that time, 177 countries supported and declared that we are happy that Yoga Day will be celebrated as an International Yoga Day. So, at our Swāmī Maheśvarānanda Āśram in Jāḍan, Pālī district, we are here today. The international disciples of the Viśvagurujī, from around the whole country, the whole world, different countries, are coming here and studying yoga. They are students and teachers. They are teaching yoga and also learning yoga here. So, there are many bhaktas here, and we have class today. My dear sister Rambhā Devī Jī was leading class today. And, dear, my Gurubhāī Swāmī Avatārapurījī was translating. He did this for Hindi speakers who are listening around the world to this class today, online. Due to the COVID-19 pandemic, we do not have gatherings here much; virtually and online, the classes are being held all over the world. Today, our Indian Prime Minister, Narendra Modī Jī, also gives space online for the whole world. So I am happy that we are here today. I like to say our Viśvaguru, Mahāmaṇḍaleśvara, Svāmī Maheśvarānanda Purījī Mahārāj, the founder of Yoga and Delightful Life, he wrote a book that is called Yoga and Delightful Life. In yoga and daily life, Swāmījī’s opinion, and Swāmījī says, is that yoga is for everyone. Life, from the five-year-old children to the hundred-year-old person, can do these exercises in a very easy and scientific way. They get very good benefit out of these āsanas, and many, many diseases are cured out of these āsanas. So they are given many, many āsanas in a very easy way. Today we have many āsanas out of this, like Vajrāsana and Śaśāṅgāsana. Anyone can do it in a very easy way. They can lie on the bed or on the floor in a sitting position or a lying position. They can do it, or they can cure the problems around the world now. The pandemic, the disease, they are harming people and causing much suffering in human life. So that way, yoga is very good for every human. Swāmījī says in the yoga book, yoga is harmony of mind, body, and soul. The harmony of your inner being, all organs, all elements, and curing all problems, curing all illness. Somebody has back pain, spine column or neck pain, the people, the suffering, the doctors also cannot cure such kinds of problems. But through yoga āsanas, they can cure. Swāmījī is saying the same way, yoga is a science of mind and body. How to live healthy? If you are healthy, then you will earn the wealth. If you are not healthy, then you cannot earn wealth. If you do not have wealth, then you will not be healthy. Mentally, you will be upset. So, that way, Swāmījī wrote a very good book. In this book, yoga and daily life are written about, and this book is translated into more than 14 languages. So it is available, maybe online. You can ask our yoga teachers and yoga centers. Viśvaguru, Mahāmaṇḍaleśvara, Swāmī Maheśvarānanda Purī Jī Mahārāj is traveling around the world, and he has thousands of yoga centers around the world. So, at every yoga center, this book, "Yoga and Daily Life," is available there. So you can get it from there and get benefit for your life. This book is inspiring me in a very nice and very easy way for āsanas. I have been doing the following for 10 years: Swāmījī’s Yoga and Daily Life. This book, Āsanas, is very good for my health. I never get any back pain. So, you can please get it somewhere. You can, if you are interested in the many, many languages, this is also in Hindi language. Those who are disciples of Hindi in India or around the world, who understand Hindi, it was translated very well. Second thing, today is Yoga Day. As Ṛṣi Patañjali says, "Yogaḥ citta-vṛtti-nirodhaḥ." Through yoga, Ṛṣi Patañjali says the mind is a monkey. How to control the mind? Through yoga, you can control the mind. Similarly, the same other sūtra also says, "Atha yoga anuśāsanam." Yoga gives you the principles and discipline for how to live a disciplined life. Now, around the world, the people, the means, the discipline, the living human life. So, we are happy that we are here today, and Viśvagurujī will give a blessing. I hope he will kindly give us some blessing. He wishes to give, but technically there is some kind of internet problem, so he is not present. He is not there, but he will come. So, we are happy today here. I thank Viśvagurujī that he gave such an opportunity today to join yoga classes online and to be on his spiritual path. Viśvagurujī is the founder of the Ugandari life, and we are here, so thank you very much. For me, only a short time is given, only 10 minutes, so 10 minutes is now almost over, so I will stop my speech. Thank you. Very much, once again, all around the world, Viśvagurujī’s disciples and followers, yoga and daily life teachers and students, and those who are there in India, also those listening around the world. Pūjye Gurudev kā āśīrvād āp sabhī ko Antarrāṣṭrīya Yog Divas ke uplakṣ meṁ āp sabhī ko hārdik abhinandan evaṁ śubh kāmnāy āp sabhī ko. You can make your life a blissful and luminous life. Yoga is the name of the one who makes the universal powers of the universe in harmony. The one who makes the visible and invisible elements in harmony is called Viśvagurujī Yoga. Yoga is a harmony. Everyone likes all elements in common. Ocean, end, the all, forest, earth, all five elements, fire—they are all harmonious. Without harmony, they become disturbed, so we wish to be in harmony. We pray to Gurudev and our Lord Śiva, who, the ancient yoga teacher, Lord Śiva, gave us the blessing to live healthy through yoga, one such kind, the science of yoga. Thank you very much. Once again. Hari Om. Mahāprabhujī kī Karatā Mahāprabhujī kī Karatā... Nātan Dharma Kī Hari Om.