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Did you have breakfast today? Yes? Very good. Then I will give you a very good exercise so that our food will settle comfortably in the stomach. Place your hands beside the body. Relax. Now, take your oxygen in through the nostrils. Not too deep, not too little — from the navel or lower abdomen — but without breathing too much. Both your nostrils should be taking in breath equally. Exhale from the mouth, but without making the breath too high. Do not expand your stomach too much. Let your normal breath be just a little deeper than usual, perhaps about double. I am relaxed. I am relaxed. If you do not feel comfortable, please make yourself comfortable. If you cannot lie down, you can sit. If it is too cold for you, then do not do it out here. There is a very nice sun; your back will feel very pleasant. But you should breathe through both nostrils and exhale through the mouth. Feel your breath. Perhaps you can hear a little sound of your breath. Through this breath you are doing, it should generate a warmth in your body — warm, not cool. And how nice, how comfortable, releasing the breath out through our mouth and lips. We shall always move energy from down to up. Although we are taking the breath into the upper part of the body, we should channel energy from our feet. It is like these trees: the roots bring the prāṇas, and then, of course, the leaves and the rest follow. If the roots are broken, the leaves and branches will also perish. As the leaves, so the branches — they too will die. Now, while breathing air in through the nostrils, fill the abdomen. Stretch your toes; stretch them well. Exhale from the mouth and bring your toes back again. Inhale and exhale. Hands a little upright and apart. Breathe: inhale and stretch, or close your wrists and also the toes, stretching. Exhale through the mouth and release your fingers. And exhale. Do this five times. You can perform it according to your own capacity. Stretch the hands, fingers, and thumbs — stretch very strongly. And the toes as well. Then slowly relax. Your stomach should remain very close and relaxed, because your food has been in the body for only about two hours. Continuously stretch your hands and your feet. Breathe in through the nostrils; exhale and breathe out through the mouth. Now, turn onto the left side, roll to the left, and slowly sit up. Do you feel cool? Anyone? Nobody? Okay, if someone feels cold, go inside — we have a very nice space there as well. Then we will sit as we did yesterday. Sit in a good posture, with your legs near your knees, and place your hands straight. Your elbows, your chin — just level with the collarbones, only a slight bend forward. Shoulders up. If you cannot sit in this posture, you can do it in Vajrāsana. Very good! Relax your body, look up. You know what we did yesterday? Do you all remember? Very good! So we will do it like this, just watch. We are raising our shoulders, with our palms near the knees, chin down — but not like that. Our spine should be very straight. If you lean too far, you block the energy; that belongs to other techniques. When we do this very nicely, the prāṇa we are now working with travels from the lower end of the spine and should come directly here, to the Sahasrāra. So do not bend excessively in either direction. We will learn more in the coming days. Each day we try, and it will come. Now, you know how to inhale and exhale through the mouth. Not too long and not too quick. The sound is there, as I have already told you, but you need not make a noise. I am only making the sound so that I can guide you. But we inhale and exhale only with the lower lip, not the upper lip — then it resembles something like an animal, you know what I mean, not a horse but another creature. Everyone knows their own body; they know how to do it. So let the breath flow very comfortably, very gently; only you hear the sound, not others. I am making the sound solely for you, to show you how to breathe. Very gently, release the breath out through the mouth. So, inhale, exhale — that is one. Inhale, exhale — two; inhale, exhale — three. Like that, five times. Then release your chin. Sit very nicely, as on a yoga ball; when you go down, it is like this. When you release your chin, sit very comfortably as if on a yoga ball. And when you come up, it is like this. But do not move the hands up and down with every breath. After fifteen times, you should do ten normal breaths. Then do this program again, five times. Then return to this mudrā. Eyes closed, and normal breathing — all breath, ten times. Then again, adjust yourself. Yes, did you understand? Is there anyone who did not understand exactly? Tell me, “I did not understand.” The attitude is only like this, and it takes just five minutes. And if someone still cannot grasp it, then I have another very nice technique: you can go and clean the cafeteria. Okay, that will be a very good technique too! So if you want to do it, then go there. Hurry home; I have no time. So, close your eyes and sit comfortably. Five times Oṃ from the navel. Relax. Relax. A comfortable position. And now, go ahead: shoulders a little raised, palms on the neck? Palms on the knees. Always control your breath. How long should you inhale, and how long should you exhale? Your shoulders are slightly up, your neck is going down. But lean a little bit forward, and then it will be right. After ten breaths, release your shoulders again. Bring your neck very relaxed and straight. Relax your elbows. When you finish three rounds, then sit in Vajrāsana. In Vajrāsana, knees a little separate — they are slightly apart — and raise your hands up. Lift your hands upward, and slowly bend forward. Slowly bend forward, and place your palms on your yoga mat. Place your palms on the mat. Elbows relaxed, very relaxed, with normal breath. Natural breath. And slowly raise your hands up again and come up, middle and hands on the thighs; concentrate on your knees. Then slowly forward, down, elbows relaxed on the floor; touch your forehead to the mat, and breathe very normally, relaxed. Again, relax and slowly come up, and place your hands on your thighs. Now we come to Bhrāmarī Prāṇāyāma. But listen carefully: we should not clench our teeth; leave them loose, open, but keep the lips closed. And when we do “Bhrāmarī, Brahmā, hmmm,” at that time try to balance the breath; it should flow equally to both hemispheres. Sometimes you may tend more to the left, or the right — it is like when we drive a car; we should be aware so we do not veer quickly this way or that. Keep it straight. Ten times, please. You know we practiced Bhrāmarī Prāṇāyāma. Go with eyes closed and try to perceive that the breath is not merely going through the nostril but directly to the Sahasrāra Cakra. Ten times, go ahead please.