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Hari Om. We will begin our practice in a standing position. Stand firmly on both legs. In this position, relax your abdomen, similar to how we practiced on the floor this morning. We will start with some stretching. It is beneficial to let your foot slowly settle down. Interlock your fingers. Inhale. Stretch up nicely, and exhale. Two, exhale. Three, exhale. Four, up, up... and exhale. Once more, and exhale. Relax. Now we will also practice Pavan Muktāsana in its three variations: on the floor, sitting, and also standing. It is good for your concentration. We begin with the right leg. Inhale. Nāḍī. Exhale. Exhale. Lift the right foot. Inhale. Inhale and exhale. This is excellent for concentration, focus, inhaling, and also for the psoas muscle. Three, inhale. Inhale, four. Inhale, five. Focus on one point. Inhale six, inhale seven, inhale eight, inhale nine, inhale. And then, inhale. Now relax in the position. Relax your abdomen and be aware of breathing with your abdomen. Place your palm on your navel and just feel it moving outward during inhalation and back during exhalation. Of course, with the blessing of Gurudeva, everything is possible. With the blessing of Gurudeva, everything is possible. Now, focus on chest breathing. Feel how with inhalation, this area expands left and right, and exhale down. For that, we need the muscles between the ribs. For abdominal breathing, it is with the diaphragm. Now, also put one palm on the navel and feel that your navel is not moving. That is the shortest breathing, breathing like a rabbit—short and quick. It is said that when we are born, we have, symbolically, a fixed number of inhalations and exhalations. Now feel that your chest area is not moving, just the clavicular area. That is breathing like in stress, and because of that, we will not breathe for very long. Just be aware of this. Now, put your hands down. We will now connect all three breathings into one. We will start from below: abdomen, then the middle part, then the clavicular area. Then exhale: from the top, to the middle, and down. Good. Inhale: abdomen, middle, and the upper part, the clavicular area. Now just relax. You will feel that you start first with the clavicular, then the thoracic, and in the end with the abdomen. Just continue in your own rhythm. Try to let the movement itself cause the inhalation, and let the movements also cause the exhalation. Just continue. Try not to inhale and then make movements. You will find in our book, Yoga in Daily Life, that when you synchronize movements and breathing into one, it is excellent against stress. It means your movements are making the air come into you, nice and slowly, and you will feel a complete inhalation. The exhalation is passive, and you will feel that with the movements, the air slowly goes down. Once more. This is also excellent for balancing the left and right sides of the body. When we balance the left and right side of the body, it is not only the muscles; we are also balancing the left and right side of the brain. With all these āsanas, we have correction of our body, but also we have correction of our body. So, brain, relax. Relax in the standing position and be aware of your breathing. One of the most important things is to be aware of this complete yoga breath. Now, we will slowly strengthen the muscles, like we did this morning from Daṇḍāsana. We will practice a swimming motion from a standing position, because it is still summer. Now, inhale and exhale. But imagine there is a surface here, and your elbow is not going down or too far up. Inhale. And exhale. Three. Three, inhale. Feel the opening of the chest, a complete inhalation. Four. Four. Exhale. Five, exhale. Six, and you feel your muscles. Seven, eight, exhale. Nine, exhale. And once more, exhale. Relax a little. You feel your muscles, and you feel your muscles, and... you feel your muscles. I feel it is excellent for these muscles, also for the shoulders. Relax. Lie down. Lie down. I am very relaxed. I was very good, but not for long. So you are very great. You are all yogīs, you know, so you can relax. Now it’s very nice. Sit like this. Yes. After walking or eating, like this, now we are very nice here. Like this. Don’t go too much. Like this. Like this, see? Yes, this is for the beach. And this is the same as when you are practicing Dvikonāsana: the shoulder blades come together, and try to keep this area straight and go back from the thoracic area. That is also how we will practice Bhujaṅgāsana. And feel more this clavicular area, chest and clavicular, going up. And stand on your knees. No, no. Always.