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So, lie down. Make yourself very comfortable. This means having your legs a little bit apart from each other, and stabilizing your lower back. Place your hands near you, arms beside your body—not too far, not too near—with your palms facing upward. Palms facing upward. Move your neck a little bit to the left and right side, and find a good middle position for your head. Then check your neck position. Make your neck long, which means your chin goes nearer to your collarbone. Both legs should be near your body, so not too far apart from each other. Bring them together a little bit. Give the hands more... more arms not too far from the body, more near to the body. Take a deep breath, deep, deep. That is not good. More near, legs near to your body. Thanks also. You have not seen how to practice. And then many people are here, so your hands are near to yours. All is good? Now, be very nicely peaceful and relaxed, like that. There are two persons standing there; you will feel down. Like this, this, that also, this, yes, bring them here. Yes, thank you very much. There is enough place. Yes, yes, okay, just like. Very good. Okay, that’s it. So we are practicing every day, and many things, but you have not known how to practice and how we will do. Only mantra, bhajan, and sitting—only these three points we have to practice very nicely. And don’t take this pillow when you are sitting like this. No. So if possible, no pillow under your neck. Remove your pillows. Relax also your breath. This means a long, full yoga breath between throat and belly, and belly and throat. Unshorten your breaths, make them comfortable, long, and relaxed. If you need, once more, breathe in deep and exhale. Those who use glasses, you can take down your glasses and put them beside you. With your next inhalation, bring both your arms above your head, slowly. And we’ll exhale, both arms back. Make this movement continuously. Hello. No, no,... no. When he told only to stretch there only, don’t go yourself. Okay? So only the arms are moving, not the head. And stay there. Head remains in the middle. Yes. You need not look to your neighbor. Just practice yourself. No, no, no. Yes. Hey, don’t, your legs. Your legs. Hey, my dears, just keep your arms above the head and don’t move. Keep your arms above the head with normal breath. Lock the arms together. Legs remain together, and also your arms try to bring a little bit more nearer to each other. At the same time, try to stabilize your lower back so that we are not arching our lower back too much. Don’t interlock your thumbs. Don’t interlock your fingers. Arms can be in the width of the shoulders, in the distance of the shoulders, so not completely near to each other. So when I tell, then your legs, you should move your arms. When Patañjali tells, then we will move our arms. Okay. Yes, so now bring both legs together. Down again, slowly. Bring both arms back, slowly, slowly. Yes, go down completely. Relax. Again, the palms facing upside, again both arms above the head, go down, go down completely. Relax on that. Relax your shoulders and arm muscles in this position. Yoga full breath. It means it stretches also your chest and arm muscles. Back. Full breath, yeah. Relax. This is good. And relax with your exhalation. And again, both legs, arms back, both arms back. Yes, very good. Yes, go down. We have not learned our practice; we have to learn exactly. Very good. Both legs again, both arms again, both the head, and then leave it down there. Leave it, arms there, very nice. Your stomach is good, very good. And again, bring your arms back, very nicely, down. With you, near the thigh muscles, near the thighs, the arms, both legs, arms, arms again, up. Yes, everybody, good. Go, good, very nicely. We are not arching our lower back. We keep our lower back near our mid and again go back. Yes, go, go, go all together exactly the same. Now, now I will say that one, arms up, relax. One, two, no, no,... Remain, just I am telling, relax, very nice. And now again we go back, all together, bring your arms back, yes, all together. Relax, dine there. Now, you should lie down, and I will tell one person to leave here. Okay, so I will tell you how we will go there again. Then, okay? But how is there going to be? Okay? This person, can you do? Lie down, lie down. Now relax. Lie down, other side, other side. On the back, yes. And everyone, they will look. You should look, how are you doing? How are the legs? Not like this. Your toes a little bit straight, yes. This is it, my dear, and very relaxed. Look, everybody, both legs. Where will you go now? Go with your legs up. Go, go... Again, yes, relax well. Very nice, your belly relax, yeah. Very relaxed, your whole body. Again. Both legs going up there. Inhale, go there. Inhale. And relax there. One, two, three, four, five. And raise your legs back, and bring your arms back. Exactly. We go again. One, nicely, very good, straight, very good, nicely, straight, completely, and relax there in the stomach and everything, very relaxed. One, two, three, go ahead, four, five, six. Now you will all do, okay? So, like before, legs together, arms beside your body. Make your neck long. Your lower back on the mat, a little bit with your belly muscles. Take a deep breath. So, now it will be again. So, both hands, arms, take up. Yes, go, go,... go. You relax, relax all. Relax your pelvis and your belly, your hips, your shoulders. Those are your face muscles. And again we go all together very nicely. Yes, go, come, come,... And relax there. I will tell you, okay? And take your hands back again. Yes, very nicely, all together. Like go, we don’t go like this. Slowly, very slowly. Very good. Just, I’m gone and go also like this or like this, okay? So once more, next inhalation, pose arms above the head in a normal speed, not too slow and not too quick, remain there. Relax your chest muscles, upper arm muscles. Relax nicely, very nice. Very relaxed. Again, we go back. Yes, go. And relax. Relax everything, and now again. Go very nicely, not quickly, not too fast, very nice. Go all together. When we said, "Yes," then go be like this, like this, and we are there. And then, for a while, then we said again, "Bring your legs down and arms, arms..." Yeah, wait, wait... We all have to learn very well, yes, so that is really good. Now you can sit there, okay? Now let’s do hands. So the arms, yeah. So now again we bring our arms above the head. Yes. Very nice. Go, go. Remain there. Normal breath. Relax your arms. And hands again. And back. Come. All together. Relax. Now again. And arms. Go, go, go. And go back again. All together, you are best. Again, go up. And go back. Again, relax. Go back, again. One, go back, go, and back. Ten times you will do all, okay? OK, now. Now starting, no? OK, one. Go ahead. Two. Hey, mister, not out. You will feel like... Come here. Like I’m here? You are there. It’s also good to be. Oh, not... Oh, everything is not good. Oh, yeah, my dear. No. You go yourself together. Slowly go like this. And all together, all legs are one. And where there is a dead leg, you will... Okay, we start again. So bring your arms beside your body. We start again together, and then continuously. With your breath, okay? So now we will start. Bring your arms above. Inhale and exhale back, so normal breath. So then we manage to do it synchronously and continue in this way. No kumbhak in between, not too slow breath, not too quick breath. So slowly, normal breath again. Not all together, oh my god. Oh my God, no, no. Everybody has eyes closed all together? All right, yeah. So again, now we will count. We will try it this way. We need some dirigente like on the gallery. So one, and two back, and three up. And four back, and all should go like this exactly. Please don’t use your own mind. Be guru-mukhī and not man-mukhī. Close your eyes. So, we count now again: one, two, one, two, two. Relax. Very good, it was good. Just relax. Very nice, relaxed. But don’t repeat like this back again, no, no. We have our arms beside your body, beside our body. Also, legs are together. Now, five times we will do, okay? And I will sit now. Up and down you will sit, yeah? So, once more. Wait, wait... Yeah, once more. Okay, so up, yes, and down, and up, and down, and up. Very relaxed. Very relaxed, yeah, very good, very good. Now, both legs, so both legs together, arms beside your body, palms facing down. Make your neck long first and stabilize your lower back, and we do also together. Those who have a slipped disc, or if you have a problem with your back, you can put one leg after the other leg up. So, take a deep breath, and legs up. Keep your legs. Try to keep your knees straight. Heels towards the ceiling. If it’s not so possible for you because of your back, put your hands under your buttocks or hips a little bit beside, and come down, and slowly down again. So once more, no, wait, back, back, back. All should be coming up, not like this. Don’t come like this, just come like this. So, once more, deep breath. Stabilize your lower back, and with normal speed now, legs up. Very good. Normal breath. Remain like this and come back, and back, but no noise with your heels on the floor. Again, up. And relax. Legs down. Again, relax. Up. Relax, come down. Come up. Relax. Down. One. Come up. Relax. Come down. One. Relax. One. Relax. Relax... Both legs and hands. All body, very, very relaxed. Very nice. Now, three times. Both legs. Wait, wait, wait. So we will lift all together, not legs, hands. Arms, arms. So we do very relaxed. Nicely, one, one and two, one, two, one and two. Relax both legs all together again. Wait, wait. Think on certain points: one, two, one. Go ahead. One, relax. Now, with the legs. Arms, we had legs. So wait, get ready. One, one... relax legs. With the legs again, okay? Wait, get ready. Now do it again. Stabilize your lower back. One, one... Very relaxed, relax, nice. Next time we will have. Something in between, so that something sounds very nice. Nice music. Legs up. Yes, and both hands also, holding. Yes. Hands with the arms are above the head, and we hold the toes. Yes. If possible, with straight legs. If not, then hold your socks or your trousers and back. Again, synchronously, we bring our arms and legs up. Pulls together. And. Once more, this. Remain good, and relax. Very relaxed. You can do how? You have left, right, anything. Roll left and right side if you want, and turn on the stomach, yes. Relax, yes, of the stomach like this, yes. Make yourself comfortable as you like, like this. So we will sit in, like, medicine, you know? You can put your palms facing up or facing down. This depends on you, something like. He’s doing it. It’s only sometimes slowly, and sometimes it’s really okay. Repeat your mantra, so we repeat this mantra: Oṁ bravo deep nirañjan sabhā dukkha panjan. Opakujte mantru. Om Prabhupādī Nirañjan. Sabā Dukkha Pāñjan. But in inner. Innerly, yes. Silently, mentally.