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Hands up. Legs together. And the leg down. Again, hands up. And hands down. And down. Legs a little bit separate. And lean a little forward. And go back. Yes, go past this, here, and straight again. Now, stay. Body straight. Again, come up. Lean forward a little. Lean this, and go back. Yes. So your knees will not be painful. Again, come up. Some still did not understand. When you are going to the toilet, how do you lean? So a little like that, and then straight. So the knees will not be painful. Okay, do it yourself. Then you can stay very good. But the knees should not be so far apart. Yes, now very good. Now, sit in good meditation. That posture which you can hold for a little while, 10 minutes, 20 minutes. Elbow straight, lean forward a little bit, close down, chin towards your body down. Inhale, go ahead, normal breath, not holding. But take a long breath. Keep your knees straight. Inhale and exhale. Your hands should be straight. Your elbows and shoulders are a little up. So that your knee will go down more. Continue. Pokračujte. Svasu svas. Svasu svas means breath by breath. Then, by inhaling, bring your head up. Shoulders relax, elbows relax, eyes close. Body very relaxed, and see your breath. Inhale and exhale, relax. Inhale and exhale, relax, and see your breath. Inhale and exhale, relax, and see your breath.... Within yourself, not outside, is your breath. This sādhanā, this practice, this prāṇāyāma, It’s very spiritual and very different. Again, stretch your hands, your elbows, and shoulders up a little. While exhaling, bring your chin near to the body and lean a little bit forward. Give pressure on the knee so that you can bend forward. The spine will be very straight and very good. Same exercise as you did. Inhale and exhale. Go ahead. Very relaxed, very comfortable. Press your knees with your hands, elbows straight. Elbows up, so that your body goes down and your chin. Do not hold the breath, just inhale and exhale. Inhale through the nostrils, exhale through the mouth. Be comfortable. Give the pressure from your hands to your chin behind your knee. Your shoulder a little up, your neck a little down. Inhale through the nostrils. Exhale through the mouth. That is for the practice of our kriyās, cakras, and kuṇḍalinīs. For the hindered powers of yoga. Keep your spine very comfortable and straight. Inhale with the nostrils. Exhale through the mouth. Keep the spine very straight. Elbows straight. Again, place your hands on your knees and look up. With eyes closed, exhale and bring your chin to your shoulders, keeping your elbows relaxed. Again, inhale, look up, but not too long, not back too much, and exhale. Now it will begin. Inhale the breath while nostrils look up, exhale. Inhale through the mouth. Relax the elbows. Calm the chin. Inhale. Exhale out through the mouth. Inhale through the mouth. Out, bring the chin down, elbows relaxed. Inhale, exhale. Go ahead yourself according to your capacity, but rather the rhythm of the breath must be equal. And relax after this. You know, you have learned now, 27 times. Going up and exhale, bring your chin to your body. Going up, Om So Ham, So Ham, Om So Ham. Keep the breath rhythm. Inhaling, head up, eyes closed, and slowly exhaling through the mouth, bring your chin to the body. Inhale and down. Exhale. While stretching your hands, head up a little above, looking to the sky, and exhaling, elbows relaxed. Inhale. Nāḍeḥ, and stretching, propneme ruce, and exhale, abhideḥ, yard 27. When it’s finished, with closed eyes, relax and sit in meditation. After that, twenty-seven, relax, eyes closed. Sit comfortably, and think about these two techniques which we have done. And again, three breaths. Hands, legs, head up. Elbows straight. Press your knees down. Inhale. Then exhale and go down. Close the breath. Five times Aśvinī Mudrā, five times, then inhale. While inhaling, Om So’ham. And exhale. Again, inhale. Exhale. Asminī mudrā. Five times. Raise up. Sahasrāra chakras, mantras. Om Soham. And relax. Now we’ll breathe. Relax your arms, your throat, feel your whole stomach. Seven times Om from the navel to sahasrāra and from there come back to the navel.