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Praṇām Gurudev. Hari Om, dear friends. We will slowly begin our practice. I promise first to make it easy, and we will practice in a standing position. For practice, we also need... come closer, come closer. You see how much space is here. Come, come. Yes, please. A little more, please. We have a lot of space. For our practice, we need a little silence. Yes? Okay, thank you. Because when we practice, we are not practicing like in a gym. We are not practicing a workout. We try to practice in such a way that we slowly come inside, into our inner space. We practice, and we try. Please, a little silence. Okay. We practice āsanas and we practice yoga for calming down, to feel inner peace. Everything we practice is on that path: to calm down, to relax, to feel our whole body, and to be aware of each movement at all times. Not just practice, but try to be aware of each movement constantly. Now, stand in position. Separate your feet a little. Relax your hands, arms. What did I say? Legs? Aha, okay. Hands, arms, the upper part of the body—relax. Relax as in Ānanda Āsana. We try to relax the whole body, and we also try to feel how we are feeling in the body, in the mind, in the emotions. Just try to observe yourself. We have talked a lot about Mauna over the last six weeks. But Mauna is not only not talking. Antar Mauna is more important: to stop a little this inner dialogue, the constant quarreling. Just relax. Now we will slowly stretch our body. Interlock your fingers and place them on your head. Inhale, stretch, and rise onto your toes, more, more... and exhale. Two, stretch further up, exhale. But when you stretch your body, try not to push your pelvis back. Three, inhale, stretch more and go back, exhale. And once more. Inhale and exhale, relax. Also, in every class, we talk about breathing. Because breathing is one of the most important things. Place one palm on your navel. Feel that you relax your abdomen. Nice, relaxed. Not like this—it's only a few centimeters. But deep inside, you should be relaxed. And now try to be aware that with inhalation, your abdomen expands, and with exhalation, it slowly goes down. Without knowing how to breathe, no āsana will be correct in a good way. In practice, we need to know how to breathe nicely with complete yoga breathing for every āsana. For our life, we also need to know how to breathe. Now, feel this middle part. We have heard many times from Viśva Gurujī that when we were born, at that time we received a number of inhalations and exhalations. That is, of course, in a symbolic way. And when we use the last inhalation, we will depart with the exhalation. What does it mean if we are breathing short and quick, only with the clavicular area? Now be aware of this: with inhalation, this area rises, and with exhalation, it lowers. Try to keep your thoracic area without movement. If we breathe only with this upper part, we will be stressed, we will go into depression, have little energy, and our life will not be so relaxed. Now, relax your hands, and then next. We will try to connect these three: abdomen, middle part, and clavicle in one inhalation. Abdomen, middle part, and clavicle. You may come a little further and exhale: clavicular, middle, and abdomen. Continue in your own rhythm. Why is breathing so important? I don't know how it is in your language, but I think we are mostly Slavic language here, and we say that you must live with full lungs. When you live... Because there are too many people? No, no. All should go like this, and then you are going one foot, and then it's going to... yeah. Go directly. Slowly inhale. And you stay there, a little combo, and then again go. Yes, now we are new. Yes, one, I'm always looking. Yes, I'm always looking. Who is doing a little combo and exhale? I wait for you. You should sit. You should sit. Inhale, yes, and all is. When then all is there, here, yes, then sit. Again, yes, and relax. Also, breathe in this way: when you inhale, you have a short kumbhaka. It is very important. We were eating today, and then in the stomach, that's why he knows that he will sit down like this. So he's a master, the very best. And now we will also make a little movement with the shoulders. Place your fingers on your shoulders. Also, together, try it. And now, inhale and exhale. Two, exhale, and once more, three, exhale. And now, backward, inhale, up, feel the stretching of the muscles, and exhale. Two, it's very nice, he's doing very well, go ahead, please. And once more, inhale, so that I tell you tomorrow and every other time that he will give you like this, and they will practice that like this, yeah? They are from many countries, you are, yeah? But you should give this part. He gives very nicely, he gives. So, in other countries, people, there you are, and there you should also always do like this. Whole countries, we will be very okay, yeah, so please. Now, interlock your fingers behind your head. And when we go left and right, first, not in this position, but try to open. Second, not pelvis back, because you will have pain. Third, not going left and right with the pelvis. Try to be still here without movement. Inhale. Inhale, and to the right side, exhale. I will go with your right side. Inhale, but try to keep your elbow back. Exhale, inhale, second round, back. Inhale, exhale, inhale, and third round. Exhale, inhale, and exhale. Inhale, and relax. Breathe normally. Feel this thoracic area. And we will do Pāvana Muktā Āsana. We know we have three variations: from Ānandāsana, from Daṇḍāsana, and also from standing. When you are in this position, try to lift your leg up and not just press, because it's not possible to press as the hip joints are not able to go back. But go up, up... up. You will feel the psoas muscle. Together we will go first with the right leg. Here is inhale and exhale. Go up, inhale. Two. Up. Inhale. Three. Inhale. Four. Inhale. Five. Inhale. And six. Inhale. And breathe normally. Feel the circulation in your legs. And when we are standing, try not to lock your knee. Try to keep your legs straight, but not on the other side. Feel, be aware of your body, be aware of your breathing. And still, it is summer. And we will swim a little, but briefly. It is excellent for strengthening the muscles. It is good for your shoulders and also for breathing, because it is very important after a whole day in some of these movements and positions to again attain a good posture. Because the position of the body is very important. First, because your inner thoughts and feelings are reflected in your body. And when you have little confidence, self-confidence, and are without strength and all this, you are in the "poor me" position, you know, like an adolescent. And what to do? We are not like this. Our whole people, we are not like this. Because we are practicing yoga in this life. Very good, yes. We are not like this, and because we have inner strength. And swimming is excellent for that inner strength. Inhale, inhale... And exhale like swimming. Two. Exhale. Three. Three, exhale, and once more, five, and exhale. And now we will swim backward, inhale, and exhale, two, exhale, three, four, and five, and relax. You may feel all these muscles. Now we will do another variation, but try not to make it this way. Try to be straight, and when you do this movement, try nicely without so much airplane, like a helicopter. It is excellent also for the place between the shoulder blades, for your shoulders. And now backward and relax. Be aware of your shoulders. Be aware of these muscles here. Be aware of your breathing. You may feel your heartbeat is a little quicker. And today we will look at Bhakti. Yes, dancing, and for dance we need strong muscles. Separate your legs a little, and we will go. Place your palms on your hips, and slowly we will go to one side, but keep your body straight. A little more separately down. Slow it down, up, to the other side. Inhale, exhale, feel the muscles. Up, down, it's very good, very good, all are very connected, up, up... He came from his ashram, and the whole time he's been doing it nicely, and he didn't say anything about it. And relax now. And he's coming to eat and then go. Now, one more āsana. And it's excellent, but if you have a problem with your knees, do not practice this. But try Maṇḍūkya āsana. Just go. Maybe a little relaxed. If you have a problem, if you have any problem, just sit. And you may do butterfly, so I tell you one. Hello, Mister. We are not sitting in the toilet. We are not going to the toilet, but he made the difference. Very good, yes, definitely. The best is to always look at it like this. But this, we will not be talking about. But I will tell you, if you understand me, then it's okay as never before. Will you talk to him a bit? Yes. Yes. Yes. Now you see he's sitting very nicely, but still not coming out. Thanks, God. I also didn't. But then you have to bring me up. Well, I want to tell you something. I want to tell you something. If someone doesn't want anything, they don't want to have anything, and like this, but they should give something. Yes? Yes. Yeah. And if you know that, then you know that they go to a toilet like this. Yes. Everything that falls over, you know, when you go to your rooms, it's easier to get up from them, but it's not that easy. He didn't tell me anything. Once I told him, "Tomorrow we are leaving," and in the afternoon I was sleeping. Then I came to him, and I went after him, and I remembered his thoughts. How can I put it? Then they gave me something like a cloth and a little butterfly. Stay, stay. OK. Please don't think something is not good, OK? So, when we are all, they are giving us, you know, so I am sitting here, and I want to have water, yeah, otherwise, water I have to drink, though, yeah, so this is very great, it is so full, yeah, and how I will tell you quickly. Look, you can see how it's full. So I just take it like this. Where is that? It was inside, green. Then it's right. So I want to say something. If you allow. So that we can give him chocolate, or something like that, or some track, or some treat. But what should we do? We do so many. So I want, if you all want, and I would be telling like this. Yes, it is real, a reality, that somebody is going in a good way, and this then says, "Oh yes, yes." So we do like this then. No, no, you are doing good. And I said, it's not a joke. They are going tomorrow. He was here the whole day. He was here only eating and nothing else. So, I give you my heart, and your heart also. So whatever you have or not, we cannot, like, chocolate, not this, then not this. And I just, so I said some, any money, so if we can give him some, what do you call it? Yeah, yeah, very nice. And that we will all learn in time with him. Please, please, please help us and give it. Okay, you see, my stomach is very big also, like this, yeah. But it has gone like this. Do you know that? Because, you know, down to me, I do everything like this. And many things I'm doing like this, so then you sit nice. Very nice.