TV Channel

Now we stand up. Place your hands on your chest, knees slightly bent. Stand straight. Sit down. No, do not go to the toilet. Sit nicely on the chair, then rise again. Bend forward a little, then sit back as if on a toilet. This way your knees will not give you trouble. Look at Mātājī—she has one of the best postures. Come up. Everyone sit down. She exercises very well. Mātājī, could you show this pose once more? She is a grandmother, a great-grandmother. You may not be able to see everyone clearly because she is a little distant. Yes, again—how is Mātājī doing? Let’s do it together. He is also very good. Go ahead. Every day the webcast makes me tense. You should have a movable camera. Hurry home once again. Okay, put your camera on. Yes, very good. Mahāprabhujīp Karatā He Kevalam Mahāprabhujīp Karatā He Kevalam… The second one is very long. Hari Om comes in half a second—truly half a second, I am not joking. Really, half a second. You can look if you have the means. And now, that was one second. So what was one second? Once more, who can demonstrate? Once more, who can demonstrate? If you cannot, you may stand up. But who can come? One second, alright? Now, settle into a good meditation posture. Aśvinī Mudrā. Place your hands like this. Close your eyes. Do I know anyone who is not familiar with Aśvinī Mudrā? Who does not know it? Alright, one, two, three, four. Now we contract and relax. Contract, relax. Aśvinī Mudrā. Aśvinī Mudrā. Now keep the body straight. We are sitting upright, with the stomach drawn in and the spinal column erect. Again, continue. Begin once more. Contract. Relax. Contract. Relax. Eyes closed. Make your body comfortable. The children should not climb on the tree. Again, eleven times. Now lean forward slightly, chin toward the throat—not held too long; keep breathing—and perform Aśvinī Mudrā twenty-five times. Just contract and relax. Inhale and exhale. Proceed. Breathe in through the nostrils and out through the mouth. But do Aśvinī Mudrā. When you finish, keep your eyes closed and relax your shoulders and neck. Perform Bhrāmarī Prāṇāyāma eleven times. Eleven times, eyes closed. Afterwards, place your hands on your thighs. Chant Om from the nābhi five times. Seven steps. Nāhaṁ kartā prabhu, dīpa kartā Mahāprabhujī, dīpa kartā he kevalam. Now bring your attention to your eyes. Rub your palms together to generate warmth and gently cup them over your eyes. Then touch your face. Hari Om. Hari Om. Thank you.