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Lie down and make yourself very comfortable. Let your legs be slightly apart from each other and stabilize your lower back. Place your hands near your body—arms beside you, not too far, not too near—with your palms facing upward. Gently move your neck left and right to find a balanced middle position for your head. Then lengthen your neck by drawing your chin slightly toward your collarbone. Bring both legs closer to your body so they are not too wide apart; bring them together a little. There is a ladder here; it tells you to bring the hands more... okay, arms not too far from the body, more near. Take a deep breath: a full inhale and exhale. There is also another path that is not good... more near to the body. Legs near your body. Many people are here; so your hands are near to yours. There are two persons standing there; you will feel down. Like this... bring them here. Yes, thank you; there is enough space. But you have not known how to practice and how we will do it. Only mantra, bhajan, and sitting—only these three points. We must practice very nicely, and do not use a pillow under your neck when you are lying like this. So if possible, remove your pillows. Also relax your breath. This means a long, full yoga breath between the throat and belly. Do not shorten your breath; make it comfortable, long, and relaxed. If you need, once more, breathe in deeply and exhale. Those who use glasses, you may take them off and place them beside you. With your next inhalation, slowly bring both arms above your head. With the exhalation, bring them back. Repeat this movement continuously. When Swāmijī says, only stretch there; don’t go on your own. Only the arms move, not the head. The head remains in the middle. You need not look at your neighbor; just practice yourself. Pay attention to your legs. Keep your arms above the head with normal breath. Heels together, legs together. Bring your arms a little nearer to each other, but not completely touching—keep them at shoulder width. At the same time, stabilize your lower back so you are not arching it too much. Hands are shaped in a relaxed position; don’t interlock your thumbs or fingers. When Swāmijī tells us, then we will move our arms. Now, slowly bring both arms down again. Lower them completely and relax. Palms are facing upward. Once more, both arms above the head; go down, go down, completely relax. Relax your shoulders and arm muscles in this position. A full yoga breath stretches your chest and arm muscles. Relax with your exhalation. Again, both legs, arms back. Yes, very good. Go down. We have not yet learned our practice; we must learn it exactly and well. Both legs again, and down. Leave it down there; leave it upstairs. Very nice. Your stomach is good, very good. Bring your arms back nicely, down beside the thighs. Both legs, arms again up. Yes, everybody, good. We are not arching our lower back; we keep our lower back near the mat. Again go back; all together, exactly the same. Now I will say: arms up, relax. One, two... no, remain. Just relax. Very nice. Now again we go back, all hands, bring your arms back, all together. Relax. Now you should learn down, and I will tell one person to demonstrate. Lie down. Now relax. Lie down on your back. Everyone watch how you are doing. How are the legs? Not like this; point your toes a little straight. Yes, this is my dear, and very relaxed. Look, everybody: both legs. Now go, yes, go... again, relax well. Very nice. Relax your belly; whole body completely relaxed. Again, both legs going out; inhale, go there. Inhale, and relax. One, two, three, four, five. Raise your legs; bring your arms back. Exactly. Once more. Straight, completely. Relax the stomach and everything. Very relaxed. One, two, three, go ahead. Five, back slowly. Now you will all do it. So, as before: legs together, arms beside your body. Lengthen your neck, press your lower back toward the mat, engaging your belly muscles a little. Take a deep breath. Now, both hands, arms together, ears between arms; go, go. I will tell you. Take your hands back again. Very nicely, all together. Don’t go too slowly or too quickly; move at a normal speed. Once more, next inhalation, pose arms above the head, normal speed. Remain there, relax your chest muscles. Very nice, very relaxed. Again we go back. Relax everything. And now again, go very nicely, not fast, not too slow. All together. When we say yes, then go like this, and we are there. For a while, then we say, “Again, bring your legs down. Arms... arms...” Wait. We all have to learn very well. Now again we bring our arms above the head, all together, wearing a ghoonghat (veil), remain there, normal breath, relax your arms, shoulders, and hands. Ten times you will do all, okay? Deśať krát. Okay, now. Starting. One. Jeden. Continue. Two. Dvā. Hey, not out; you will feel like... Come here. Lagadā, here. Oh dear, it’s also good to be. Not everything is given. Now, go yourself together, slowly, and all together: all legs one, and where there is leg, then you will... Okay, we start again. Bring your arms beside your body. We start again together, and then continuously with your breath. Bring your arms above—inhale. Exhale back. Normal breath. We manage to do it in sync. Continue in this way. No kumbhak in between; not too slow, not too quick breath. Slowly, normal breath. Again, not all together... Oh my God, no, no. The aeroplane goes; everybody has eyes closed, all together. So, again, okay, now we will count. We need a director, like on the galley. So, one, and two, back. Listen, Siddha also, yeah? Three, up. Four, back. No, all should go exactly like this. Very good. Just relax. Very nice, relaxed. But don’t repeat it like this back again. No, we have our arms beside our body. Legs are together. Now, five times we will do, okay? And I will sit now. Up and down, you will sit. Wait. So up, yes, and down. Very relaxed. Very good. Now, both legs together, arms beside your body, palms facing down. Lengthen your neck first, and stabilize your lower back. We will do this together. Those who have a slipped disc or back difficulty can lift one leg after the other. Take a deep breath, and lift both legs up. Try to keep your knees straight, heels pointing upward. Place your hands under your buttocks or hips, a little to the side. And come down slowly. Again, once more. Ešte raz. No, wait. Back, back... all should be... Coming up. Not like this; come up nicely. Once more: deep breath, stabilize your lower back. With normal speed, legs up. Normal breath, remain like this, and come back. But make no noise with your heels on the floor. Again, up and relax. Legs down. Relax. Up. Relax. Come down. Come up. Relax. Down. One, come up. Relax, come down. Relax both legs and hands, the whole body—very, very relaxed. Now, three times, both legs, we will wait... So we will do very nicely, one by one. Draw, and relax, and back; again, synchrony, we bring our arms and legs up, pose together, and relax. Very relaxed. You can roll left and right if you want. Turn onto the stomach. Yes, relax. Come up on the stomach. Make yourself as comfortable as you like. So we will sit in meditation, no? You can place your palms facing up or down; this depends on you. Something like... Swamiji is doing. It only goes sometimes slowly, sometimes...