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Sri Dīp Nārāyaṇ Bhagavad Gītā. Stretch both hands above your head and touch your palms down, bringing your hands back towards your legs. One: raise the hands up above the shoulders, legs together, stretching. Our legs are together; try to bring your back, your shoulders, this back. On the down, this is the spine. Again. Hands slowly get on and move near the legs. One, now feel, relax, feel. Give attention to the sensations of the whole body, from the fingers to your hips. Slowly, hands coming up and back. One, go up with normal breath. Stretch your shoulders, fingers, and hands. Now, while exhaling and inhaling, go back with the legs. Again, one hand very nicely. Again, one hand very nicely. And above your head, legs there. Put your legs up. Both legs up. Bring them up more, more... touch your chest. Bring your legs towards your chest or shoulders. Lower your heads. Buttocks should be down. Bring your hands towards your shoulders, if you can. And again, legs down. Now, this time, you will stretch your legs up, up. Your buttocks also go up, and your toes come towards the shoulders. Hands straight above the head, and come back slowly. One of our students, our teacher, who knows exactly, please come up, stand up, and help guide everyone in the best way. So, one of our teachers, come here. Who is there? One teacher, come. One boy or girl, come up, stand up. Yes. Now, you will guide everybody, children, like this, going back, okay? Anywhere, everybody, you should guide them, okay? Okay, so legs up. Yeah, and buttocks up. Bring the legs. Hands above the head. Yes, and come back down. Now, she will stand on this side, and you all come onto your stomachs. And you will show us that, okay? Yourself also, okay? So, all look to her, what she is doing. That. And slowly come down. Then, hands up and go back towards the legs. Head up and try to touch your... Yes, do you see that? And this, so, again, hands up, go back. And raise up slowly, and remain there for a while. Okay? And then, probably after coming back, slowly, yes, go. This was very nice. And now slowly she will come up, straight, and stretch the legs down. Moment, yes, and now, hands up, slowly bring the head up. And go touch your hands, lock, and slowly up, hands up, and hands on the thighs. So, the first one was going straight up there, then the body comes, then again goes there, then go to their back, and then you come back and relax. Okay? So now, she will do it, you will do it, and she will guide how you do it. Thank you. So you can go to everybody quickly, okay? This is a very relaxed exercise, you know? So, first, both hands. And stretch the whole body. And now, raise both hands up, bring your legs up, and hold your legs with your hands. Remain there. Normal breath. Hold both legs. With your hands, hold your legs. Remain there very nicely. This teacher will tell you how to move the body there. Now, slowly straighten the legs and go down. Hands are there, don’t move the hands up. And hands up, body head up, and go and see your legs, your toes, as far as you can nicely, if you can, not raising up your back. And slowly raise your hands up, and hands on the thighs again. Hands up, and then down on the floor. Very nicely relax. Good breath. Relax. Make your hands straight there. Very nicely. Breathe three times. Now raise your legs up together. Raise your buttocks and bring your legs in to hold where your hands are. Hold your, beautifully, with your heart, your toes. Try to stretch your rings, knees, knees. Now again, slowly stretch your legs up and come down. Place your legs on the floor. Three breaths, good. And the fourth time, raise your hands up, and then place your hands on your thighs. And your toes. And now, raise your hands up. Place your hands on your thighs. And relax. Comfortably there. And bring your legs together as if sitting. Bring your knees together, hands back, and turn to me. Sit on your back, hands up, and slowly go forward. Place your hands on your back, set your knees a little bit, and try to raise your head. Normal breath, feel relaxed. Again, your hands straight up and on the floor, feel relaxed. Don’t go up, don’t go up, all the way. And with both hands straight up and your head up. And hands on the thighs. Once more, yourself, but not going up and down. Relax, okay? Go slowly like this, both thumbs. And now slowly go, legs, little support. And both hands, not back, still not. Become comfortable, put your head nicely. Your knees, you should know, you want to have them together or separate a little bit. And now, hands above your back, hold your hands, feel your head comfortable, the nose can breathe very nicely. Again, bring your hands in front of your head on the floor, raise your hands up, and place your head and hands on your thighs, then try to stand up nicely. And five times, stretch up and down, not so quickly. Stretch up, one more and down. Three, up and down. Four and down. Five and down. And down, relax. Both hands down. Legs apart. You know all. Legs apart. We go to the left. In the middle, down. Legs straight, sidewards. And go right, my right will be this side, yours will be this side, yes, and back. Do it yourself three times. Now, very good, sit down very nicely. Meditation, how will you do it? Call her. You close yourself and comfortably close your eyes. We are going to now again talk about nābhi. And you know that we have, when generally we are telling "Oṃ" three times, and this is Śiva, Brahmā, and Viṣṇu. So we are saying Oṃ, Oṃ three times. But when we are going to practice and go very far, the best, then it is from the navel. And you will do it yourself now. I will tell you first, and you are listening. Coming from the navel. So, it goes from the navel, it will go up, it will come down, and it comes back to our navel button. These two are there. So, when you come back again, then these two centers are there, coming up to the navel. So, it is going completely for us like cycling, all from our nābhi to go up to the sahasrāra, going back to the mūlādhāra, and this, and coming back. You have to practice yourself at home, but you will learn. You will learn. It is a perfect, very nice technique. We will learn like this. We will learn like this. To the Sahasrāra, coming from, we came to Brahmali, also first śarī, it was coming, and then it will go back, and coming through all these cakras, again comes to the nābhi, Mūla and Sanskrit, this, understand? Nabhi, Mūlādhāra, and coming to the Nabhi. You will learn, but you will be very great. Okay? And this I will give you more now, because this cannot all be learned in different things in the lectures. But you will learn all. And all our yoga centers and all other people’s yoga daily, or others also, can learn, everybody. I am happy that I can learn from everyone. So this is cycling. It will go up, down, and again will come there, but it will come to the nābhi. From the nābhi, beginning from there, and it will come there. But these two chakras, after that, will come there. So, going from the Nābhi here, Anāhata, Viśuddhi, it will go inside, then to the Sahasrāra. From there, the light goes back, going directly straight through our spinal column, and comes down to the two points, Viśuddhi and Sahasrāra, etc. Mūlā, Mūlā Chakra is very powerful, that we have to learn, and we have learned this. So we will, perhaps in the evening, we will give a lecture again. We will make a chakra one day, okay? So now you learn yourself, okay? From the nābhi. Now, understood? Okay, so you do all five times, okay? So, relax, comfortable, straight, eyes closed. And go with the nābhi. Go ahead. Go through your whole being, through all the chakras there. And now we will again chant only once from nābhi to nābhi. Nabhi from the head and back down, mūlās, and back to the nabhi. The whole circle comes to one point, and that point is the nābhi, the mother’s, the father’s... We came through this, and we will go through this. It doesn’t matter, man or woman. So this is now only one oṃ. Nābhi to nābhi. Deep inhale. Oṁ Śrī Dīp Nārāyaṇ Bhagavān Kī, Dev Purīśa Mahādeva Kī, Mādhavānandjī Bhagavān Kī, Alakhpurījī Mahādeva Kī, Satya Sanātana Dharma Kī Jai, Viśvaguru Mahāmaṇḍaleśvara Śrī Svāmījī Maheśvarānandajī Gurudeva Kī Jai, Hari Oṁ.