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Śrī Dīp Nārāyaṇ Bhagavān kī Jai. Dev Puruṣa Mahādeva kī Jai. Mādhavānandjī Bhagavān kī Jai. Bādhikhatu praṇām. Yesterday we practiced Sarvahitā Āsana. Today, we will again practice Sarvahitā Āsana and what we call Bādhikhatu Praṇām. Now, lie down on your back and relax. Stretch your body and feel it relax completely. Relax each and every part of your head. Now, raise your head slightly. Straighten your legs and stretch your arms overhead, stretching through your toes. Then, bring your hands back beside your body. Stretch your whole body while lying down. Make your body very relaxed, stretching peacefully. Your entire back should be on the floor. Bring your hands back to your sides. Very nice. Place your hands to the sides. Straighten your legs and knees. Feel your bodies—how peaceful, how relaxed, how good. Separate your legs a little more. Straighten your feet and separate them further. Now, bend both knees to the right side. One foot is flat, the other is to the side. Your knees should be touching. Very good. Now, come back to the center and go to the other side. Your knees are touching, your foot is flat. This is Sarvahitā Āsana. Again, to the other side. Very nice, your legs are stretching nicely. The head turns right and the knees go left. Breathe normally. Sarvahitā Āsana. This is the best exercise. Come back to the center with both legs. Now, bring your knees nearer to your buttocks, as much as you can. Stretch your arms to the sides. Now, take your knees to the right and your head to the left. The right foot is on top of the left foot. Your knees are together. Relax your stomach. Then, come back to the center. And then to the left side. Relax your stomach and keep your back straight, nice and comfortable. This Sarvahitā Āsana is perfect, very good. For people who have problems in the stomach, these postures—these three we are doing—are very good. They give a massage to the muscles in our stomach. It will be very beneficial. Again, slowly, take the right leg to the right side, and this is the left side. Knees together on the side. Your left knee should be on the right knee, together. Now, back to the center. Now, bring both knees to your chest, drawing them more towards your stomach and chest. Keep your knees together and turn your body to the left side, looking to the right. Bring your knees towards your stomach and chest. Perfect. This is one of the best for you. Feel the parts of your body, very comfortable and good, nicely twisting. How nice for our stomach. This is very good for our health, for our digestion, for eating—many, many things. Now, from the center, take your knees to the right and your head to the left, towards your chest and stomach. There should be no tension. It is a comfortable stretch, as if we are getting into bed. We go to the left side and lie down, relaxed. Then we go to the other side very nicely. One should not twist quickly, or there is no benefit. We are twisting here, and now we know our body is very happy. Again, slowly, to the left side, then right. Your knees should be towards your chest as much as you can. Breathe normally. You will feel your breath system. You will feel very good afterward. You will observe the breath, how it is coming. Sarvahitāsan yoga in daily life, Sarvahitāsāni. And it will come in Bādhikhatu Praṇām. Very nice, feeling nice. You feel your whole back as we are twisting. It’s very nice. Now, back to the center. Then to the right side, with the head to the other side. In Sarvahitā Āsana, there are many good exercises that are very nice for women, especially for those who are going to have children. They will benefit from these exercises. It will be very good. The child will also come very good and peaceful, and there will be less pain during childbirth. This is another aspect. I will not elaborate much, but it is very good. For men also, those who have problems in the stomach, like gas, we are twisting nicely. Drink water and wait for a while. After two weeks, you will see your stomach will be very beautiful and good, and all gas will go away. Turn to the right, then straighten your legs. Legs straight and beside you, feel how your body feels. You see, in practicing yoga, there are two approaches. One is making more and more exercises. But those who want the real yoga—that yoga means yoga in their life, Sarvaśiṣṭhī and others—all around the world, our students are having very good and peaceful results, coming to work nicely. Now again, bring your knees up. Both hands hold your knees, very close. Hold your knees very nicely. Now you do it yourself, very peacefully. Remain on this side for a while, then come to the center. Then again, to the other side. The movement to both sides is one exercise. On the left side, your knees and your head go one way; on the other side, the knee and head go the other way. Slowly relax very nicely. Now I will instruct you: roll yourself to the left side. Stay there. And to the right side. Try to bring your chin towards your chest. Always think, "I am doing Sarvahitā Āsana." Around the whole world, the Sarvahitā Āsana. Then, of course, there are more other exercises, right? That is the yogic, pure yogic exercise. Sarvahitā Āsan. Sarva means all. Hitā for us. Sarvahitā Āsan. Āsan, exercising this. Sarvahitā Āsan. Hita for all. It doesn’t matter who that is. Left side. And in the center. Hands beside you, one after the other, legs straight, relax. Relax the whole body. Relax the breath. Just be with thyself, your body, your spiritualities. It is all that you want to know throughout the whole body and your mind, etc. Now turn to your left and sit up. Sit with your legs like this, knees up towards your body. Yes, that’s very good, perfect. Bring your heels towards your body as much as you can. Come further on your yoga mat. Go more, yes, and hold. You can do it comfortably, but go more. Keep your head high, not hitting the floor. Now, roll back. Yes. Twelve times. Very good. Up to ten. Go ahead and remain sitting. Perfect. You are very good. Hold your knees to your chest. If you have a stomach that is a little big, very good, perfect, you already have it, it’s very good. But pull it towards your knees, okay? And tell your stomach, "Oh, my friend, I have lived so long. I don’t know how I will do something. Now I know. Now I will make my stomach a little bit back." Very good. It’s a powerful exercise, okay? Once more, eleven times, rolling. Very good. You could make your head like this from the knees. If you cannot, try this. Yeah, it’s better. Okay, now lie down on your stomach. Relax, very relaxed. You can put one leg to one side, relax comfortably however you like. You can think about how many chocolates you were eating today—that will make you the perfect chocolate. Chocolate means three, four, this all. One, two, three, four. From there to the other side. Breathe nicely. Relax yourself. Be happy. Sarvahitā Āsana. Yes, we are lying down. And what is that? Ānanda-Āsana. What? Ānanda-Āsana. We should always have Ānanda-Āsana. Yes, not like a dead body. Never, never should we talk about life, death, not death. Ānandāsana, Sarvahitāsana, and Ānandāsana. Yoga in daily life, Sarvahitāsana and Ānandāsana. Ānanda pā. Beautiful. Ānandasana. Feel thyself. Try to understand. Feel. Relax. Spiritually. Everything. Let my body be very peaceful and in peace. Sarvahitāsana, Ānandāsana, and the other one is Guru Kṛpā. Guru kṛpā hi kevalam. Guru kṛpā hi āsana. Yes, my dear. Breathe deep. Deep inhale and exhale, and turn onto your other side, your back. Twenty-five times, breathe a little deeper, in and out. Inhale through the nostrils, exhale through the mouth. Go ahead. Now, Hari Om, and slowly roll yourself left and right and sit up. Okay, very good. Now we are coming to Bādhikhatu Praṇām. Those who don’t know should first observe what is being done, and then they should practice. We will do it very slowly. So once more, you should only listen, and our sisters will demonstrate the exercise. You will be counting. One, two, you will think only. Yes, one, two. And they will listen in English. One, two, exercise. Okay? So both of you sisters, do it nicely. And you will translate so that your words will go once in English and the next time for your countries here. So, should I only count? Yes, go. One, two. Slowly, for a while, a little, okay? Count on your fingers so that you don’t forget. Three, four, Sarvahitā Āsana. After, Bādhikhatu Praṇām. Five. Te cvichime Sarvahitā Āsani. Te cvichime Bādhikhatu Praṇām. Six, seven, eight, eleven, twelve, thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen, twenty, twenty-one, twenty-two, twenty-three, twenty-four, twenty-five, twenty-six, twenty-seven, twenty-eight, twenty-nine, thirty. Twenty-two, twenty-three, twenty-four, twenty-five, twenty-six, twenty-seven. And the other side. Now we will go to the other side. Twenty-one, twenty-two, twenty-three, twenty-four, twenty-five, twenty-six, twenty-seven. Very good, thank you. Perfect. Bādhikhatu praṇām. All my dears, all practitioners from different countries, you are also here. This exercise is given to all countries free, no money and nothing. All give them these beautiful things. So you are welcome to see the practice, and this is yoga in daily life, and all others. This Bādhikhatu Praṇām is available to everyone, it is free. It can be practiced all over the world. It is yoga in daily life, Sarvahitā Āsana. So, this is Bādhikhatu Praṇām. This one, our sister, she will give you the instructions. He will always tell you, he said, "One, two, that’s it," and you will practice all like this. And there will be, if someone there with a bhajan, there who is sitting here, bhajan without words, the other only the sound. If you know someone. So now we begin. Oṁ Siddip Nārāyaṇ Bhagavān Kī Jai. Bādhikhatu Pranam. Yoga in life, all my dears. One. Two. Three. Four. Five. Six, seven, eight, nine, eleven. In between tail, body, Bādhikhatu praṇām, the instructions. Now we are bending forward. Our knees are straight. We relax the whole upper part of the body, we relax our hands, head, and back. Deeply relax your stomach. Twelve. Our back should be as straight as possible, and we are facing forward. Our knees are still straight, and we are a little bit—we are trying to push our palms to the knees so they are even more straight. Thirteen. We put our palms together. We are trying to push our elbows as close to the ears as possible. We are not trying to bend our spine. We are only trying to prolong the spine to the ceiling. You are growing higher and higher. You are becoming higher. You are breathing normally and peacefully. Create your balance and go to the next position. Again, the back is straight. You are facing in front of you. You’re holding your left wrist. Still straight. Your knees are still extended. Next position. Again, relax the upper part of your body. Focus on your straight knees. Otherwise, you can relax the whole body. Your head is hanging down. It’s completely relaxed. Exhale to relax your stomach. And in this way, you are coming closer and closer to your legs. With each breath, try to relax your abdomen, and with each breath, get closer to your feet more and more. Next position. You are very, very gently touching the ground with your fingers. So in this way, your hands are not supporting the position, but the back. Your shoulders are close to your body. They are not close to your ears. The arms are measured downward, toward the body. The next position, we hold our elbows. Now, all the weight from the upper part of the body is pushing our pelvis closer to the ground. The left toe is facing straight forward, as is the knee. Relax the whole hands and shoulders. Next position. Další pozice. Palms are together. And again, we are trying to bring our elbows as close as possible to our ears. Again, we are not trying to bend our back too much. We are only trying to prolong our spine to the ceiling. Again, we are not trying to bend too much in the back. We are only trying to prolong our spine. Separate our palms. Again, we separate, we distance our palms from each other. And we put our fingers slightly to the ground. We separate our palms and slowly, again, touch the mat with our fingers. Next, dále, we are trying to put our heels to the ground. So we are trying to put our weight on the heels, and we are trying to push from our hands. Do pat. Feel the relaxing of your back. Next, Bhujaṅgāsana, position of Cobra. Again, this position, not only the hands are holding, but mainly the back. In this way, we are strengthening the space between our shoulders. Again, this position is not only holding the hands, but mainly the back. And in this position, we are so beautifully strengthening the back muscles, the space between the shoulder blades, and the shoulders. We are trying to push our shoulders to the body. Try to look up to the ceiling, so in that way, the neck is also a little bit strengthened. Next, in this position, we are even more strengthening the whole back side. Actually, also the legs, buttocks, and the back. We don’t have to try to raise up our body too much. We are trying to put our fingers, our palms back, in the direction of our feet. Which parts of the body are touching the ground? Feet, knees, chest. This position is focused on the whole body. Relax in this position. Další. Śaśāṅkāsana is a really beautiful exercise āsana for our back, especially for relaxing the back and the lower part of the back. Śaśāṅka āsana is an excellent relaxing position, in which we can relax the back and the hips. You can completely relax your body, but still try to breathe into your stomach and feel as it’s expanding, as it’s expanding your back, your lower back. And with each exhale, you are relaxing. And now, with an inhale, raise your body and palms together up. In this way, it’s much easier. For the back, again, the blood is coming to the whole body. Twenty-seven, and twenty-seven, palms together. And now relax, lie down as you like, on the back or on the stomach, as you like. Body, Bādhikhatu praṇām, yoga and life, all world, our bhaktas and more yogīs, thank you. I hope you have liked it. Now there will be more meditation for a while. First you have to relax, relax. We put our little loud, sit up, now. Sit all comfortable in meditation. Feel thyself very relaxed, comfortable, and feel thyself. Go with your Mālā and Guru Mantra, this Mālā Mantra. Now, comfortable, relaxed, eyes closed, and be thyself within the Gurudev. Bādhikhatu Praṇām. Sarvahitāsana, and now mantra pūjā. Try to come within thyself, towards your heart or in your brain. Be within thyself, all very humble, kind, and spiritual. Indeed, to be in this mantra, be thyself. Proceed to pose a booklet, so tomorrow we may take some. It is a bow. Nārāyaṇa Bhagavān Kī, Devādhi Deva, Deva Puruṣa Mahādeva Kī, Mādhavānandjī Svāmī, Mādhavānandjī Bhagavān Kī, Alak Puruṣa Mahādeva Kī, Oṁ Śānti Śānti Śānti.