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Hari Om. We received a message from Viśvagurujī. He is still working on something—a stone wall—and he sent word that we will practice āsanas. Take Ānanda Āsana, but not for long, because it is still a little cold and wet. That is very important. Once, take a deep inhalation and exhalation, just as we practiced a few days ago. Inhale fully, place your arms above your head, and stretch your body. Exhale slowly as you return. When you stretch, try to press your lower back and neck to the floor. One more time: inhale, stretch, press the low back, press the neck to the floor. Inhale. And once more: inhale deeply, stretch, and enjoy this stretching—like the morning stretch when you first wake—and then exhale. Always try to enjoy your movements. Now, right leg: inhale. Right leg, exhale, bring the nose toward the knee, but keep the shoulder blades on the floor. Inhale, head on the floor. Exhale, stretch your leg. Inhale. Now we will do it with both legs. Inhale, exhale, inhale, head on the floor, and exhale fully. Keep your legs on your chest and gently move left and right in your own rhythm. Just slowly go left and right, inhale in the middle, and exhale. Stretch your legs, relax—not too long because the ground is not so warm. And now, take one deep inhalation and exhalation. Slowly sit in Daṇḍāsana. Place your palms on the floor. Try to be straight, not bent, not leaning too far back—aim for a ninety-degree angle. Stretch your head upward; imagine that somebody is pulling you up. Now, inhale. Exhale. Inhale. Exhale. And exhale. Now we will rotate with the head. Inhale, ear to the shoulder. Exhale, ear to the shoulder, chin to the chest. Two. Exhale. And once more, three. And exhale. What is important in this position? Not only the movements of your head, but it is also important that this part is straight, not bent down. And why do we have hands beside the body, behind the body? The heaviness of the body is not on the hands. It is on your muscles, but your hands are here without moving, and also make sure that your shoulders go a little back. Now, on the other side: inhale and exhale. Two, exhale. And once more, three, and exhale. Okay, now interlock your fingers, and elbows going back. Here, inhale, and exhale. Inhale, exhale. Inhale, two. Try that your elbows are going back. Inhale. Exhale. Inhale. Exhale. Inhale. And once more, exhale. Inhale in the middle, and exhale. And exhale. Now we will strengthen the muscles, because it is very important to have a good position of the body, and to have a good position of the body, you need the muscles. Only sitting in this position is strengthening your body. Here we need to stretch muscles, and here we need to strengthen the muscles. Okay. Now, inhaling is also excellent for breathing. Nice stretch in the upper arm. It’s time to press your ears with your upper arms. Let me go and exhale. Two. Exhale. Three. Exhale. Four. Exhale. And once more, five, and exhale. And one more āsana: put your fingers on the shoulders, and now inhale up a little back, enjoy stretching, and exhale, elbows back. Two, exhale. Three, exhale. Four, exhale. And once more, five, and exhale. And place hands on your knees. Now we will relax a little: put the palms behind the body, squeeze your toes, and separate them. And five. A nice downward movement. Two, three, four, and once more. A nice rotation, and we will wait for changing the place, and once more, and down. And now, feel your legs. Second round. Inhale, slowly go up. Two, exhale, look to your navel. Be aware of complete exhalation. Eight, nine, slowly go up, and ten. And once more: inhale, one, two, look to the navel. Devyet. And slowly sit down. Now we will do and relax in Śaśāṅkāsana. Inhale—arms up. And exhale—relax. Completely relax your body. Relax your head. Relax your shoulders, elbows. Feel the stretching of your spinal column. Be aware of your breathing, and feel that your breath is also massaging your inner organs. It is good for circulation to your head. Against stress, against depression, neurosis. It’s a really excellent asana, but also do not stay a long time. Inhale, slowly go up. And exhale, palms on your knees. Relax your shoulders, relax your elbows, but remain straight. And now, slowly stand up. Uttāna Pṛṣṭhāsana. Relax. Yesterday we talked about how we should stand. Just look once. Here will be inhalation. And nicely open your palms. Here starts exhalation. And a little stretch up. Not a little stretch, but a little stretch. Inhale, again turn, and exhale. It is also important because, due to kyphosis, we usually try to stretch our body, but we are not able to stretch. Try not to look like a gymnastic girl when you jump over everything and make... That movement will cause you to have pain in the lower back. Okay, now we will do it. First together, and after that, in your own rhythm. Inhale. And now, palms up, and inhale more. Feel this area going up. Exhale. Stretch up. Inhale. Inhale more, inhale more. And exhale down, and continue in your own rhythm. This is excellent if you have a problem with the connection of the ribs and spinal column. Also, it’s good practice for your breathing. It’s also important to maintain balance between the left and right sides of the body, so that we are also balancing the left and right hemispheres of the brain. Once more, and after that, relax. And we will do—I will explain while you are relaxing in this position—Akhāṛā and Dhanurāsana, arch, yes, also in this position. It’s very important to open your chest. To inhale nicely with this chest area, not only in front, but imagine that it’s going up. Nice inhale. But do not inhale and move the pelvis back at the same time. Well, it’s nicer, mate. A little, separate your legs, and we will do first on the right side. Your right heel remains, and just open. Ninety degrees. Try not to also rotate the upper part. You remain in this position. And also, the chest remains in front, no? To make this movement. And keep the arch. Just observe the first time. The heaviness of the body is in the middle. Not on one leg, not on the other leg. Center of gravity is down, and you must be really stable. Because if you are not stable, you open, you feel between the shoulder blades, and exhale. When you go with the hand, not really hard—bigger, hard, and you need 10, 20, 50 kilos, stable in the position, but no pelvis back. And exhale. Three times on one side, relax, and three times on the other side. Now we will go on your right side, and look to the nail. And nothing exists except your fingers. So now, besides the thumb, there is nothing else in the world. So, really, full concentration on the finger, just like when you practice Trāṭak. So now, take the stream of... And now, inhale. Nicely, without hurry, complete movements. Be aware of your breathing. Feel your muscles, especially the shoulder blades, the muscles between the shoulder blades, and down. In the middle, it’s also important when we practice that we are constantly focused. Also, we are practicing āsanas because through practice, our focus improves. When you practice with the body, it’s much easier. Then, when you are on the anuṣṭhāna, or when you are in yoganidrā, very easily we lose focus, and who knows where we go. But here we have a body on the left side, like you are practicing strata. Nothing else exists, only the nail of your thumb. And now, three times in your own rhythm, which is breathing. Feel this nice air. Really nice, clean air. Be aware of the opening of your chest. Be aware of your lungs, and relax. Stay in this position and relax. It is not necessary to always go to the Ānandāsana. Now relax in a standing position. Be aware of your breathing, especially abdominal breathing. And now we will practice caturaṅga daṇḍāsana. Also, first look. When we talk about locking the knee, be aware that your legs are straight. You are not bending your knee, but keeping it straight. Only what is not good: it is not good that your knee is going too far back. That is important: not to make a mistake and all the time have this position. In Paścimottānāsana, all, all āsanas, your leg is straight. But not that your knee is going back. Too much back, hip extension will make pain in your knee. And immediately, the pelvis will go back. That is what is visible nowadays, especially with the younger girls. Too much knee, but your leg is straight. When we go down, here is inhalation. Look up and stretch, and nicely go from the hip joints. If you have some pain in the low back, a real problem, in that case, bend a little, but more important is that you are in one line, and slowly you go down. The distance between the hip joints and the shoulders is the distance between the feet and your palms. If you go too much in front, you are not able to go up. I am not playing, but it is impossible to go up. I must go up. And you will know that you are in the right position when you are able to go nicely. And your spinal column is straight. Also, be aware of your neck. What we talked about in the previous class is that when you inhale, you feel the air coming into the upper part of the lungs, and because of that, we say this āsana is excellent against bronchitis and asthma. Plus, you feel the stretching of muscles, and it is good for your kidneys. Again, go up and exhale down. When you go in this way, it is not so good. Try because, in such a position, your muscles are not taking the weight of the body. And everything is on your spinal column. Because of that, try to make this movement. And from here to here, the muscle will take the weight of your body, and again. But if you are not able, maybe bend your knees a little. Inhale, and down, exhale. Remain in the position and breathe. And enjoy the stretching of your muscles. Be aware of your breathing. This nice air is coming into your upper part. Slowly go up, inhale, and exhale. And now we relax in Ānanda Āsana. Once, deep inhale and exhale. And feel, be aware of what is now with your body. Be aware of your body from the toes to the top of the head. And observe. And we observe. Be aware of your breathing. If you feel a nice, fresh feeling in your lungs, something like when you take a bonbon with mint, and you feel that nice, fresh feeling in the upper part, that is good. And now, deep inhale and exhale. We will have two more āsanas. Now we need one āsana for bending back. And if you look in our book, Chakra Kuṇḍalinī: Hidden Power of the Human, you will find that this āsana is excellent for that area, Mūlādhāra and Svādhiṣṭhāna. It is excellent during pregnancy, but when we say that it is excellent during pregnancy, it also means that it is strengthening the... and keeping the inner organs in a good position. And it keeps the inner organs in a good position. And now, look. Place your palms on the body, about 30–40 cm apart, okay? I will be on this side, and when we go up, imagine that somebody is pushing your shoulders towards the feet. Try not to go so that your shoulder is above your fingers or in front of your fingers. Yes, because in that way you will have the feeling that you will fall back. And imagine that somebody is pulling up your hip joints and your pelvis, and also going to the side of your foot. Also, your leg is completely straight; do not bend your knees. And do not try to come with the feet on the floor, because you will get a cramp here. But everything depends on how much your pelvis is going up. If it’s only a little, or more. And in this position, breathe with your abdomen. It is good for strengthening all these core muscles. Now we will practice together. If you have some problem with your neck, dizziness or something like this, you will not relax your head. That is, you know this. It’s completely normal. Okay, now we will do together. Inhale. Up. Breathe with your abdomen. And slowly go down. If you have hyperextension of your elbows, only in that case your fingers are not looking to the back, but you may put them so your fingers are looking towards your buttock. Where do people have this hyperextension? Inhale once more. Up, nice and breathe. It is excellent for strengthening your body. And exhale down, and relax in Ānanda Āsana. Be aware of your lower back. Feel the circulation in your abdomen, in the low back. Also, it’s good for your shoulders. Now, be aware more of this abdomen and lower back. And now, take one deep inhale and exhale. And slowly sit in Daṇḍāsana. Butterfly, and he will do short pranayama. Butterfly, you know about butterfly, everything. Try to go with your knees to the floor. Try to have your knees on the ground, or get them on the ground, but straighten your body. Also, your abdomen is relaxed, but your body is straight. Usually we are bent here, so try to straighten your body. Inhale, and exhale, go down. Inhale, two, exhale, down. Imagine that somebody is pulling you. Inhale, and once more exhale. And inhale in the middle. And now sit in a good position, whatever you feel is a pleasant position—Sukhāsan, Vajrāsan, or Padmāsan, whatever you want. We practice today more āsanas from the second level. And we will practice Nāḍī Śodhana too. Always in prāṇāyāma, take the prāṇāyāma mudrā. What does that mean? That is your right hand, second and third finger. Between the eyebrow center, and no, elbow go on the side. But nice, straight position, and imagine here is one line, and in that line is your elbow also. We will inhale through the left and exhale through the right. That is one. Inhale through the left, exhale through the right, that is two. And twenty times. After that, put the hands down. Breathe with both nostrils. And after a short interval, again bend your right arm, and that is inhale through the right and exhale through the left. That’s twenty times. After that, relax and breathe normally. Okay, now we will relax. Be aware that we are sitting in the position for prāṇāyāma. We will do Nāḍī Śodhana second. And first, we will chant OṂ. Once, we will chant OṂ together. Be aware of your breathing, of your thoughts, and of how you feel. Be the observer. Be aware of your whole body. Be aware of this metal. Be aware of your friends around you. Naḥam man karatā buddhi par karatā maham pradhī kīrtahi kevalam śānti śānti... Hi. Slowly move your fingers, shoulders, rub your palms, place them on your face, muscle, and slowly bow down, and come back, Hari Om. Good appetite, thank you.