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We hear from Viśvagurujī, and I learned a good lesson: lie down in Ānandāsana. I will also get nice relaxation. We will continue today. The first part will be with the Sarvahitā Āsanas, and the second will be the rest of the second level. But first, relax once. Take a deep inhale and exhale. With the exhalation, try to completely relax your body. Try to feel the heaviness of your body and that you are completely relaxed. Be aware of your breathing. Try to be aware that with inhalation, your abdomen rises. Feel the expansion of your chest. When you exhale, feel that you are contracting the chest and, finally, the abdomen. This is complete yoga breathing. Once more, deep inhale, exhale. Slowly move your fingers and your toes. Now, with an inhalation, stretch your body, and exhale. You know that nice feeling in the morning when you stretch your body and enjoy that stretching. In the same way, try to enjoy every movement in your yoga. Exhale, inhale, stretch your body. Press your lower back on the floor. And exhale, relax. Next, we will do Pavanamukta Āsana. Right leg: inhale, exhale. Shoulder blades remain on the floor. Inhale, exhale. For all of you, it should be good, like this airplane. Yes, so when you lift your leg, the other leg stays straight. Inhale, exhale, again straight inhale, and slowly lower the leg with an exhale. Everything is under the control of your muscles. Still not good? I’m sorry. Your eyes look, and by luck, exactly everybody is going like this. And then, how? When will it go? Tell them that too. Everyone go together like this, then I will be okay. Otherwise, I think your master, yes, yes. Okay, we will try to practice together and synchronize. Why is it important to practice in this way? Because once, the first secretary of the Indian embassy in Zagreb was at a seminar with Viśvagurujī. He was so surprised that we were practicing all together, not each in our own rhythm. What he said was, "Oh, it’s a completely different energy. It is so harmonized." Because when everybody works in their own rhythm, it is something like a little house. Those were his words about what he saw in our seminar. Once more together. Nicely inhale, go up, exhale. Now remain in the position, inhale, and exhale down. No, every leg was on the other side. Okay, now we will be better. Inhale. Exhale. No. Inhale. And exhale. Okay, we will try it together. Relax first. Try not to think too much. Just try to relax. Now we will start together. Inhale, leg up. Exhale, inhale, up. And exhale slowly down. That’s a little better. Inhale, exhale, inhale, exhale. It is similar to when we are chanting Oṁ. You know what Viśvagurujī said. Try to chant together, not too loud, and be aware of our collective sound. This is also excellent against our ego. Because sometimes we want to hear our own voice, and sometimes we are so full of shame. This is the balancing. The same principle applies on the physical level. Once more: inhale, exhale, inhale, exhale... and relax. Feel the circulation in your legs. Be aware of your lower back, and also try to feel your abdomen digesting. Now we will slowly sit up, but also together. Nice, on the left side, and slowly sit. Why? When we are young and in good condition, we just jump up. But with aging, something will contract inside. Be gentle. Yesterday we practiced with the head, with the palms, with the feet. We already practiced grinding, mlínek. Now is rolling. When we practice rolling, I will show first from the front side. We go down, and as if you catch this, or rolling, Vesla. When we go back, try not to practice in this way. But remember how we practice: when we do this, it’s inhale, exhale, and we will also go back. But now, palm open, inhale, exhale. What is important in this position? When we are in this position, it is easy. But when we are in this position, we start to shake a little, and that is not Kuṇḍalinī. That is weak muscles, and we go down. Now we will do an experiment. Nicely go back, and your hands are here. When it’s easy. But now, stretch your body, and your hand is going back, and look up. A little more back. A little more, a little more. You feel your muscles. You start to shake; the place where the kidney is also is shaking, yes, and go back. Here they said, when somebody is living well, he is like a kidney in the fat, yes, like a bubeguloyu. In fact, yes, and here, usually, we also don’t have muscles. But when you are in this position, you feel that all this area is a little shaky, which means these are the weak muscles. Also, when we practice grounding, we say it is excellent for the hip joints. But when we practice rolling, we have two movements. When we are down, our head is down. When we are back, it is open. On that way, we have an influence on our thyroid gland. After that will be Jālandhara Bandha and Ākāśa Mudrā. And we have the same here. We are not only strengthening the body, these core muscles, it is also something like a dynamic Paścimottānāsana. But under control, not with quick movements. And also, we will have an influence on our thyroid gland and Viśuddhi. Viśuddhi, Maṇipūra, Mūlādhāra—we will also feel them. After this āsana, we will relax and try to feel what happens in our body. I will practice with you because you will tell that it is easy to count. Relax. Inhale up, and slowly exhale down. Two, inhale, and exhale. You feel almost the whole body. Three, exhale. Exhale. Four, exhale. Only through the nose we are breathing. Five, exhale. And now, backward. Inhale, and exhale. Two. Open palms, now close. Exhale. Three. Three, try more back. Four, and once more. Five, exhale, and relax in Ānandāsana. Just relax. You need a few seconds to calm down a little. Now, try to feel this area of the thyroid gland. Do you feel something? It is a very nice, gentle feeling in this thyroid. That is the circulation. There is a gentle, gentle feeling in the shielded eye, and that is the circulation there. And that is there for balancing. You feel your whole body, muscles. That is okay. But try to feel your abdomen. For everything, we need strong fire, strong Agni. Chaitanya, Chaitanya... Now, once, deep inhale. That’s a very good life. You are so good. Exactly. No, no movement. That is the key. Yes, please. Yes, that is very good, thank you. That is the key: how to be without movements. First, practice. This is the key to being motionless: first of all, to practice. Come, please, and slowly sit in Vajrāsana. We will do Marjari. A few days ago, we also practiced Marjari with Viśvagurujī, and we will do it that way. Inhale, we will go up. Exhale, look to your navel. Now, we will look in front. No, we will not go up. We will look in front, and your foot is going up. Look in front of you, and right side, exhale, and above the shoulder, look to your foot. Inhale, and exhale on the other side, but not under your shoulder, but above your shoulder. So we don’t look at the legs under the shoulder, but above the shoulder. Inhale. Two. Inhale. Exhale. Inhale. Three. Inhale. Exhale. Inhale. Inhale slowly down, exhale. Inhale, and slowly sit, exhale. Now we will relax in Śaśāṅkāsana. Inhale, and slowly go down with exhalation. Try to sit on your heels. Also, try to keep your knees together. During pregnancy, it is different. But now we will have more massage of the abdomen. Feel the stretching of your spinal muscles. Relax your head. If you have high blood pressure or you had a stroke, be aware and feel your body. If you feel some pressure in your head, in the ears, or if you have high eye pressure, be gentle with the body. If you feel some pressure in your head, ears, or if you have high intraocular pressure, be gentle with your body. We will slowly go up on the heels, and exhale. Breathe in this position. Now we will slowly continue with the second level. Slowly stand up. Hastauta Nāsana is excellent for the shoulders, for the muscles, the back muscles, and also if you have some problem with the connection between the ribs and the spinal column. First, we will go together. Nice. Inhale. Nadech. And open your palms up, dlaně nahoru. Exhale. Výdech. Up, up, and stretch up. Inhale. Nadech. Deeper inhalation, palm down, and exhale. And continue in your own rhythm. And once more. Relax. Now we will do Meru Pṛṣṭhāsana. Please sit in Vajrāsana or any comfortable position. I will show a little. When you do this āsana, separate your legs. A few things are important. First, that your pelvis is not going back. Try for a good position of your pelvis. The second thing: try to keep your pelvis in this position. If you do this—oh, I am doing so much—but actually you are not doing anything. You are just moving your pelvis. Movements with the pelvis are not important. Sometimes it’s even a problem; when you move your pelvis, you may feel it here, in the inner part of your knee. And especially if you do it on the way, on this way, even glasses are falling down. Also, this āsana is in Śaṅkha Prakṣālana Kriyā. And if you do it with the... first you will injure your lower back. The second thing: your intestines will be under stress. And what do your intestines need when you practice Śaṅkha Prakṣālana Kriyā? In the Haṭha Yoga Pradīpikā, there is also one śloka. Inside, drink a lot of water in a short period of time and be in a good society. What does "not in the stress" mean? He already went to the toilet. Those are thoughts, and "I’m not going." He has to go to the toilet twice, and you are under stress. Your intestines are completely in knots, and everything stops. You need to relax your belly. Because of that, ladies who practice belly dance complete Śaṅkha Prakṣālana in a short time because they know how to relax this area. And they make nice movement without quick, sharp contraction. Also, not doing too much... Try to be strong, but soft. First, we will go on the left side. Here is the inhale. Very important: your pelvis, hip joints without movements. And movements will be made with exhalation. Yes, because she was practicing with the muscles. No, because she was practicing with the muscles. And that is the movement of the dog when it wants to vomit. And that is the movement of the dog when it wants to vomit, pumping. And immediately you feel nausea, and if you have water inside, you will vomit. Now we will do it together. Nice, relax your abdomen. Pelvis without movements, in the good position of the pelvis. Not too short, quick movements, because you will also injure your lower back. And yes, one thing more. Usually, it’s visible in yoga class, this: people often want to go down like this, down, parallel with the floor, in the middle, up, and exhale. Now we will go together on the left side. I will go also on my right, your left. Inhale. One. Two. Three, four, five, six, seven, eight, nine, ten, down, in the middle, inhale, and exhale. Inhale, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, down, in the middle, inhale and exhale. Try to feel your intestines now. And one round more. Inhale. One. Two. Three. Four. Five. Six. Seven. Eight. Nine. Ten. Down. In the middle. Inhale. Inhale and exhale. Inhale. One, two, three, four, five, six, seven, eight, nine, ten. Down, middle, inhale and exhale. And Ānanda Āsana, relax. Now, feel your abdomen, feel your lower back, be aware of your breathing. And slowly stand up. Again, left side, and slowly stand up. Sorry, sit. Because another āsana, sorry. It’s my mistake. Kaṭi Cakrāsana. Kati Jakrāsana, same. Separate your legs. And relax. We will interlock our fingers. We will look at our palms the whole time. Inhale slowly, look at your palms, and up. Stretch. After that, there will be an exhalation, parallel with the floor, and you are looking at your nails. On the left side, inhale, exhale, inhale, stretch, and exhale. Also, observe yourself all the time. On the other side, inhale, stretch, exhale. Inhale, exhale, inhale, and exhale. It’s important not to... no, try to be this way. That is important for this part. Also, you will feel your legs. If you have a problem with your knees, do not lock your leg; keep it straight, but not locked. Never go with your knee too far back. That is very important. It’s nice for breathing. Now we will all together do two rounds, okay? Okay. Relax first. You know what you will do. Interlock your fingers. Inhale. And in the end, stretch more, palm to the floor. Exhale down, parallel with the floor. Left, inhale. Inhale, exhale, inhale, up, stretch up, and exhale, down. Same way, interlock, inhale, stretch up. The upper arm is pressing your ears, and now exhale from the hip joints. Inhale, inhale, exhale, inhale in the middle. Inhale, and exhale, and one round more. Inhale, exhale down, try to look at your hands. Inhale, exhale, inhale up, and exhale. And once more, inhale, exhale. Imagine that you are a table. Inhale, exhale. Inhale, exhale, and again, Ānandāsana, and relax. Once, take a deep inhale, and with exhalation, try to relax your whole body. In the beginning, we need more time for relaxation. When we practice every day, we need maybe one or two inhalations and exhalations, and immediately we will feel that we are completely relaxed. Now, try to observe your body. First, we feel some flowing in the body. Circulation. We are aware of how we are now breathing. But also, you may feel some part of the body. You don’t need to learn by heart which āsana is for what. But observe your body. What happens in the body? Which part of the body do you feel? With every year of practicing, you will feel and understand a little deeper each āsana, each movement. The worst thing is when we say, "I know everything, all, everything I know already. I practiced this āsana for three months." The worst thing that can happen is that you will have the feeling that you already know everything, that you already know everything. "I have been practicing this āsana for three months. Everything is the same. I have already heard this from Viśvagurujī. I have already read this in the book." That is our end. If we practice, we will find in the same story, in the same āsana, a completely new field, a new dimension. Jai Jai...