TV Channel

Did you have breakfast today? Yes. Very good. Then I will give you a very good exercise, okay? So that our food will be comfortable in the stomach. Place your hands beside the body. Relax and now take your oxygen through the nostrils—not too deep, not too little—but from the navel or abdomen. Do not breathe too much, but your both nostrils equally should be taking breath, and exhale from the mouth, but not too high a breath. Be relaxed. If you cannot lie down, you can sit down. If it is too cold for you, then don’t do like this. Go in the sun. There is a very nice sun. Your back will be very nice, but you should breathe with both nostrils and exhale through the mouth. Feel your breath. Maybe you can hear a little sound of your breath through this breathing. What you are doing should make it warm in your body—warm, not the worm, warm. And how nice, comfortable, releasing breath out through our mouth, lips. Always, we shall go from down to up. Though we are taking from the upper part of the body, we should go energy from our foot. It’s like from these trees, the roots that bring the prāṇas. Then, of course, the leaves and the others; if the roots are broken, the leaves and branches will also go down. Now, while breathing air through the nostrils to the abdomen, stretch your toes. Exhale from the mouth and bring your toes back again. Inhale, and exhale. Hands a little bit upright, separate. Breathe in, inhale, and stretch or close your wrists. And also the toes, stretching. Exhale through the mouth and release your fingers and feet. Five times. Now you can do it according to your capacity, stretching the hands and our fingers and our thumbs, stretching very strong, and the toes also, and then slowly relax. Your stomach should be very closed and relaxed because your food is just in your body for about two hours continuously. Sleep, stretch your hands and your feet. Breathe through the nostrils; exhale and out-breath through the mouth. Now turn to the left side. Left side, roll. And slowly sit up. Do you feel cool? Anyone? Nobody? Okay, if somebody is feeling cold, go in this. We also have a very nice one. Then we will sit, like we did yesterday. Sit in good posture. Let your legs be near your knees, and place your hands straight, your elbows. And the chin just only till the collarbones. And a little bend forward only. Shoulders up. And if you cannot sit in this posture, you can do it with Vajrāsana. Very good. Relax your body. Look up. Do you know what we did yesterday? Do you remember everybody or not? Very good. So we will do like this. Just look. We are raising our shoulders with our palms. Near the knees. Chin. But not like that. Our spine should be very straight. If you go too much, then there are other techniques, but is it blocked? And if we will do very nicely, then this prāṇa, which we are doing now, it goes from the down end of the spine and should come. Directly here, Sahasrāra. So don’t make too much like this, also not like that. We have to learn after a few days. Every day we will try, we try, and it will come. So you know that inhale and exhale with the mouth. Not too long and not too quick. The sound is coming, as I already told you, but you need not make noise. I am only telling the sound because I am telling you. But we inhale and we exhale only with the lips, the upper lips, not. Then, it’s like you know that something, like, for an animal. You know what it is? Not a horse, but other. Yeah. Yes, thank you. Yes, they are making this sound. Yes, that is. Everybody, it is their body. They know how they do it. So the breath should go very comfortably, very nice. Only you hear the sound, not others, but I’m making the sound only for you, how to breathe, and very nicely brought the breath out through the mouth. So inhale, exhale is one. Inhale, exhale is two. Inhale, exhale is three. Like then, five times, and then release your chin. Sit very nicely with the yoga ball, and this, when you go down, is like this. When you release, then it... It is like this, hands, and when you come up, it’s like this, but not every time with the breath. Hands up and down after 15 times, and then you should do 10 times normal, 10 times normal breath. Then again, do this program. Five times. Then again come to this mudrā. Eyes closed. And normal breath ten times, then again make yourself. Yes, did you understand? Is there anyone, somebody, who did not understand? Tell me, "I did not understand." It is only like this. In very five minutes, it’s like this. Okay? And if you cannot understand somebody still, then I have another very nice technique. Go for cleaning the cafeteria. Okay, that will be very good techniques also. Okay, so if you’re going to do it, then you go there. Hurry home. I have no time. So, close your eyes. Sit comfortably. Five times OM from the navel. Relax. Comfortable. And now go ahead. Shoulders a little high up. Palms on the neck. All the time, control your breath. How long should you inhale your breath, and how long should you exhale? Your shoulders are a little bit up. Your neck is going down. But lean a little bit forward, then you will be in the right position. After ten breaths, again release your shoulders. Bring your neck very relaxed, straight. Relax your elbows. When you finish your three times, then sit in Vajrāsana. Vajrāsana, knees a little bit separate, and raise your hands up, and slowly bend forward. Hands, palms on your yoga mat, elbows relaxed, very relaxed, elbows, normal breath, slowly raise your hands up again, stand up, middle, and hands on the thighs. Concentrate on your knees. Once more. Hands up. And slowly forward, down. Elbows relaxed on the floor. Forehead. Touch your forehead. And very normal, relaxed breath again. Relaxed and slowly come up. And hands on the thighs, our Brahmrī Prāṇāyām. But listen, please, we should not bite our teeth, leave it loose, open, but our lips close. And when we will say Brahmrī... At that time, try to balance that breath. Both sides should go equally on both hemispheres. Maybe sometimes you will go left more or right more, or this or that. It’s like when we drive a car, and we should know that we are not going like this quickly. Straight ten times, please. You know that we did Brahmari Pranayama. Go with eyes closed and try to see that it is going through the nostril. It means not going to the nostril, but on the right of the nose, directly to the Sahasrāra Cakra. Ten times. Go ahead, please. Now, five times OM from the navel. Deep inhale. Hari OM. So you have two hours. Come, your lunch. Enjoy. Walk. Read. Sleep. Do what you want, and the shadow is very nice. Hari Om.