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Take a deep breath in, and exhale. Make your neck long; do not shorten it. Bring your chin closer to your collarbones. Place your arms beside your body without interlocking them. Stabilize your lower back with your belly muscles. Those using a pillow, please remove it. Very good. The neck is long. Gently move your head to the left and right sides. We are not seeking a stretch; we are only moving the head left and right. Begin. Then, find a good middle position for your head. Look towards the camera. With your next inhalation, bring both arms above your head, and with your exhalation, bring your arms back beside your body. It would be good if we do this in the same rhythm. Inhale and exhale. Inhale and exhale. Very good. Once more. Inhale, and exhale. That was not good. Hello, not good. Once more. It has to be all together. Wait a little. I will count, okay? I will tell you. I will say "one," then we go on "one," and "two." All together. All legs, exactly. Arms. All arms. One. And back. Still not good. Look with your eyes. Who is beside you, lying dead like this? They should not all be exactly... We are going again. One and two. One and two. One and two. Finished. Thank you, very good. Now we must translate quickly. Good. With your inhalation, lift your right leg straight. Again, back. Again, back. Remlata, you must translate quickly. Again, back. Now together. One. Bend your knee and hold it. Only the right leg, not both. Hold your knee. The neck is long. Stretch your left leg away from the midline of your body. Toes up, heel forward. No, no, no. Bend your knee, hold your knee. Toes up. Normal breath. The right foot is relaxed. Feel the stretching in your buttock muscles. Feel the stretching of your hip flexors on the left side. Both hands. Very good. Hold it. Normal breath means yoga full breath. Now, release your knee and stretch your leg up towards the ceiling. Slowly bring it down to your mat. Very good. Now stabilize your lower back with your belly muscles. Lift your left leg. Bend your knee and hold it. Check the position of your shoulders. Do not shorten your neck. Shoulders go down, towards your hips. Try to bring the back of your right knee towards the mat. Relax your left toes. Right toes are in an upright position. Normal breath. The left foot is relaxed. Right toes are up, neck is long, chin goes more towards the collarbones, shoulders down towards your hips. Feel the stretching of your right hip flexors. Very good. Stretch your leg up towards the ceiling and slowly bring it down. Deep breath in and exhale. Again, stabilize your lower back with your belly muscles. Lift both legs. Bend your knees and hold them. Roll to the left side, and to the right side. All together. Left side. And right side. We have to go together, otherwise... That is not right. The problem is in the translation because it goes slowly. No, no, no. Now go slowly. In the middle, please. Go on. Are you ready? In the middle, please. Go. Now left. Now left, and stay there, and right. No, no, no. Stand. Really. Okay. Stay now on the right side. Yes. And the other side. And left. Go. And stay. Where are you going? Come on. So, in the middle, stretch your legs towards the ceiling and slowly lower them. Now, with the help of your hands and elbows, make your neck long and sit up in Vajrāsana. Turn to the middle. Face each other. Those who cannot sit in Vajrāsana due to knee issues may place a pillow between the calves and thighs. Sit comfortably. Bring your tailbone more towards your hips. Relax your shoulders. Make your neck long, which means do not create too much lordosis in your neck. It is very good, but all should be right. In one line. So, we try to be all in one line. Yes, exactly like this. You are sweating a little here, no? Yes, sorry. I know you can do everything. You can bring your knees a little apart from each other, about the distance of your hips. Not too much. We will go to India, to the Kumbh Melā, and there we will do very nicely, the best. On the beach? Yes. Very good. We will continue with Śaśāṅkāsana. Yes. We all know Śaśāṅkāsana; I need not explain it. This is only for the video. Śaśāṅkāsana actually means rabbit, but we do not say rabbit; we say Śaśāṅkāsana. Do not put too much effort and concentration on the muscles. What does Śaśāṅkāsana mean? When the rabbit is very afraid, it makes itself very small. This reduces the fear in our heart, the stress and fear. Śaśāṅkāsana is very, very good for our digestion. It works immediately, also for children. When they have constipation, they go immediately to the washroom. Those with knee or hip problems, please place your knees more apart from each other. If you have high blood pressure, then hold your head with your hands like this so your head is not completely down. Śaśāṅkāsana is one of the best āsanas we know because it also increases blood circulation in our head and all the organs within it. Very good. Now we inhale and bring our arms up. Try to stretch your side muscles from the hips. Bring your ears between your upper arms if possible. If you are in a backbend, then please, with the help of your hands, bow down. Exhale, slowly bend forward. If possible, place hands and head on the floor at the same time. Remain for a while with normal breath. Relax your elbows. Relax your shoulders and your breath. Normal breath means yoga full breath. If you have pain in your shoulders, you can, of course, bring your arms a little more back. If you have pain in your hips or knees, you can lift your buttocks and hold your head in your hands. Very good. Now, stretch your arms a little in front of you. Inhale, retain the breath, and come up. If you have back pain, use the help of your hands. Exhale, bring your hands down on your thighs. Very good. That was not good. What you should tell them is, "It will be good," and then you should say, "Okay, all together, all together, once more, all together, then we will see." So I say only "one" and "two." So again, do not end up like that. One... Wait, wait, wait. We do it together, yes? Wait. Now we concentrate, hands on our thighs. Very good. Children are also practicing. No, a little bit, no? A little bit, yes. So now, one. Very good. Two, forward. Two, forward. One, yes. Remain. Slowly, slowly. Normal breath. And now slowly, and one up. Good. And two down on your thighs. Good. Now, was that better, Swāmījī? No, okay, wait, we will do it again. We should know we are sitting here, but when we say then, we should look here, so we go all the time. Now we concentrate again, okay? You are doing very much. You are very good. Nothing, anything. Now we have to try to do synchrony. You are very good. Concentrate. Look at your partner in front of you, at your friend. Eyes are good, open. Eyes are open now. So, beside you or in front of you, like this that we are telling now, then we say slowly they go, slowly, okay? Hari Om, oh hang in, Hari Om, now you are doing, yes, okay, now we are doing, so wait, wait... so okay, okay, so one you have to say, yes, one, stretching, okay, two, oh, very good. Remain. Now you can close your eyes. Yes. Again, go up. Okay. Now, one, up. Stretching, two on the thighs. Very good. Proved? Sanjī, it is proved? Yes, it is very good. Good, best good, but we have to go like it would be, "We like the sand go marching in." So we will do like this. One more, I will tell you. I am telling them, "They go." Like the army. Army, okay. They are sweating, Swāmījī. So we will be, saw them with one, with one chain, yes, chain like this, and then, so again, no, no, and they will, like this, yes, and then, and two, one, whoa, what is in there, and we, we are, we are, we are making like this, and we, we said, okay, and we are making, yes, good. And then, yes, so now, proper Vajrāsana, good. A little bit more. We have to do a good. Yes. Concentrate. Look to your front. Yes. Okay. Okay. One, stretching. Two, very good. Relax. One. One. Yes. And two. Knees. Denise, lie on your stomach, please. Yes, because... Yes, yes,... on the stomach. Okay. I would not drink now. No drinking in between. No, no,... no. Just lie on the stomach. Legs together. The next āsana is Meru Pṛṣṭhāsana. Uttānapṛṣṭhāsana. Uttāna means up. And Pṛṣṭha means trunk. So we lift our whole trunk. This will strengthen our whole trunk muscles. It will make the spine straight. It is very good also for our diaphragm, the main breathing muscles. And it strengthens our perineal muscles very much. So kindly, if you look here, we hold our elbows, and the upper arms are in one line towards the mat, the floor. Hold your elbows. Very good. Chai Devī Māta will show how to do and how not to do. Legs together completely. Toes up. Now, with our inhalation, we lift our whole trunk, and we push up this part. We squeeze our buttocks together. This is the inhalation, Kumbhaka, Antar Kumbhaka. We hold our breath, and with your exhalation, go slowly down. Very good. Relax your toes also. So, once more, toes up. We do together then. Inhale. This should be like, "You can get up. Get up if you can see. Stand up." It should not be like this, not like this, and not like this, pushing back. We remain in this position. So, not like this and not like this, otherwise you get back pain. So now come down. Okay, let us try. First we try, and then we do all together. Again, we have one line. One line, relax your neck. Head is hanging. Legs are together. Toes up. Legs are completely together now. Relax your neck muscles. Head is down. Normal breaths. Legs together completely. Toes up. I think some do not speak Hungarian or English. Okay, now remain with knees and elbows in this position, and with inhalation, lift your body. Press your belly up, your lower back up. Squeeze your buttocks together. Hold your breath. Knees down. Hold your breath. And slowly, with exhalation, come down. Relax your neck and stretch your toes. Legs together. Toes up. Legs together. Deep inhale. Come up with your trunk. Hold the breath. Head up. Hold your breath. Hold your breath. And exhale down. Relax your neck and stretch your toes. It is a little better, okay? Legs together. I tell you, okay? Legs together. I will tell you, okay. So, one person, where do you have, okay? So now you will go up, and this, come near and go up like this. So, go in, in, in. Yes. Okay. Now, yes, go up like this. Up, up,... up. So you will tell Swāmījī, yes? You will speak. No, no,... I will. This we will remove. You will show. Okay, good. So you can sit up so that we can see Swāmījī. Sit up so that we can see Swāmījī. We need a mat also. Yes. Give me something. This. Wait, Swāmījī. Wait, wait, wait. This is too hard. Wait. Okay. Yes. This is how we are. It is the Uttāṅbhṛṣṭāsana, Swāmījī. It is not Vajrāsana now, but this is Vajrāsana, look. Okay, so now we will practice Vajrāsana. We sit in Vajrāsana. Okay, Swāmījī. Vajrāsana. If you cannot sit in Vajrāsana, please, you can stand on your knees or use a pillow between your heels and your lower legs. Relax your shoulders. We were practicing this one. This is the Utthāna Pṛṣṭhāsana. It is not Marjari. We are practicing from the second level. It was the Utthāna Pṛṣṭhāsana. So, should we practice the same now? The same. But the starting position is on the stomach with elbows like this, Swāmījī. So again, lie on your stomach, please. Hold your elbows or interlock your arms. The arms, upper arms, not too much in front. They should be just down from your shoulders. Relax your neck. You can even move your head left and right when the neck is relaxed. It is very good for your neck muscles. Completely try to relax your neck. Very good. Come to the middle with your head. Keep your legs closed. This is important. Completely together. Yes. Now we bring our toes into an upright position. That means toes up. Legs together. With your inhalation, bring up your trunk. Head up. Lift your belly, not your buttocks. And exhale, go down. Relax your neck and your toes. Head down. Stretch your toes again. Head down. Relax your neck. Very good. Second round. Toes up, legs together. No, no, I did not say up, only toes up. Only toes, yes, yes, yes. Can you look here where I am now? In this way we should not do, yes. In this way we are not doing, yes. We do like this, and head up. Very good. Now it is good. So do not make a lot of arch in your back, otherwise you will get back pain. Okay? Down. Good. So now we do it again. Toes up. Inhale. Bring your whole body up, your trunk. Squeeze your buttocks together a little and lift up your... Here, like this. Hold your breath. And relax down, exhale, very good. Also, stretch your toes. Do you think we can do one more round, or is it enough? One more? Good. So then, toes up, inhale, come up. Now, check your lower back to ensure it is not hanging. Squeeze your buttocks together and push your belly up. Normal breath. Now it is normal breath. Do not hold your breath. Normal breath. And with your next exhalation, come down. Stretch your toes. Relax your neck, and relax on your belly. Also, your arms you can relax as you like, as you feel comfortable. They are very hot in the sun. This line is very hot in the sun. Good? Yes, it is okay. Yes, now you have seen. Everybody saw, yes. Everyone became what we practice. Very good. Here, put it up. Here you want to have it? Okay. So then, bring your hands beside your shoulders, just like this, and push back towards Śaśāṅkāsana. Before you push back, try to keep your chin as near as possible to the mat. Try to have your chin as near as possible to the mat, and sit on your heels. Very good. Sit down, head down. And with closed... I slowly come up into Vajrāsana. Stretch your arms up, and then bring your hands down on your thighs. Very good, good. It is very, very good. For our whole trunk muscles here, which āsana will we do now? You like Marjari? Okay, then we will do Marjari. Good. Now we will do a Marjari variation with the forearms on the mat. Good. This also allows people with wrist problems to practice; we do it with the forearms. Okay? This variation of Marjari is very good for the thoracic part of the spine because the lumbar part is fixed in this position. It does not move. We have to move our thoracic part of the spine, which is very stiff because the ribs are there, holding. Good. So now we go into the starting position, shoulders relaxed. Very good. Sometimes we are in the starting position, like straight. Now we can relax and bring our tailbone more down. Yes, this is it. Did you see the difference? How it feels when it is straight and now you relax. Very, very good. Now we try to do all together, otherwise we have a... Good. Remember, we will put our forearms on the mat, but at the same angle, down from your shoulders. So with inhalation, first lift your arms. No, no, only arms. Sit down again. Again, hands down. Once more. Inhale, only arms. Then, with a straight back, stand up on the knees. And again, with a straight back, sit down. No, no, just sit down. Arms up, sit back, and hands down. Only those with back pain can support their back on the thighs. So once more, arms up, standing on the knees up. Very good. Now we bend forward and bring our forearms on the mat, the forearm like the sphinx. It always reminds me, and look to see if it is comfortable for you. Very good. It is good for you, with elbows and legs and knees. It is okay? Mauna today. We can stretch the toes. The fingers are straight. Do not make a fist. Go a little bit back. Now, with our next exhalation, we make our back completely round. Look at your belly. Your neck is also moving, very good. With your inhalation, relax your back. If you can, look up. And again, exhale. And inhale. And exhale. And inhale. Relax between the shoulder blades, and exhale. Again, once more, inhale. And once more, exhale. Next, come up onto your knees, standing, arms in front of you. With a straight back, sit back on your heels, and place your hands on your thighs. Very good. Deep breath in and exhalation. Relax your back. We must take care in this position that your knees are under your hips. The knees, the legs, the thighs are under your hips, and the elbows are under your shoulders, so you have a right angle both with your arms and legs. It is warm, and this kind of Marjari is also very good if you have back pain in your lower back. Otherwise, Marjari will cause you pain again. This makes our thoracic spine more flexible because mainly we have pain between our shoulder blades. They are very stiff, especially when you are sitting in Anuṣṭhān. This is all. Good, so once more we do. Okay? First, we lift our arms. Inhale, come onto your knees. Now, check the position where you put your elbows. Then, go forward. You can exhale. Elbows, forearms, and make a round back. Look at your belly. Very good. Inhale, relax your shoulder blades. And exhale. Inhale. And exhale. Now, bring your knees completely together. Lift your lower legs. Yes, look up. Relax your back. Now, turn your head to the left, and also your legs to the left side. Try to look above your shoulder at your foot soles. Inhale to the middle, and exhale to the right side, and try to lift your head and look above the shoulder. Twice more each side, please. Yes, continue. After three rounds, bring your legs down. Make a round back. Look at your belly. Completely round. Remain in this position with normal breath. And contrapose. If you have pain in your neck, then keep your neck straight, please. You need not lift. Normal breath. With your next exhalation, again, make your back round. Look at your belly. Stretch your whole... And with the next inhalation, come up onto your knees, standing, arms in front of you. Sit on your heels and bring your hands on your thighs. Very good. One deep inhalation and exhalation. Relax your shoulders. The neck is long and straight. We can push our chin a little bit backwards. Should we practice one more āsana, Swāmījī, or is it finished? Relax, head to the middle. If you feel very hot here, please come here. Who cannot endure? If it is very hot, then please come here. Just relax. Remember, make your neck long. Bring your chin a little more towards the collarbone. Once more, please bend your knees with your foot soles on the mat. This is very helpful to stabilize your lower back. Make your neck long once more. Chin more towards the collarbone. Stabilize your lower back with your belly muscles. Then, stretch only one leg forward with the heel forward on the mat. Relax this leg. Then stretch the other leg forward with the heel forward. Now, relax both legs. Your lower back is now a little more relaxed. Relax your shoulders. Your eyes gaze down, looking at your nostrils. In that way, your eye muscles are also relaxed. Relax your pelvis, hip joints, ankles, and feet. Your belly. Relax. Middle of the chest. Throat. Relax your eyebrows. Once more, take a deep breath and relax your breath. Hold it, just relax. Just relax. Now we bring our arms above the head, rolling. To the left and right side, left and right side, all together, one side, okay? So we start again from the beginning, come to the middle. Bend your knees or straight, as you like. Roll to left and right dynamically. If you have a backbend, then bend your knees, hold your knees, and roll left, right side. Okay, again. Middle, middle, okay. Are you wanting to? Okay, we all turn onto the left side and remain there. You can look here as you like on the left side. Just relax. What is good on this side? Relax your belly. Think like this: the tiger position is also good. Tiger. You can have it here on your head. And relax. You said I am like this in the yam. Tiger position, to calm the tiger within us. If there is a wild tiger, we relax it now, good? Relax, relax, whatever you like. Our Gurudev is very gentle. Only left side now, no? Left side, they are frying in the sun. Or look, and if you want, come here now. If you are very hot lying in the sun, come in front here. Shadow also on the other side, only left now, as they like. So if you like, you can turn also onto the other side. Whatever you like to relax. You can come up here from this sun. Yes, anything, anything. Any position you can take which is comfortable for you: on the belly, on the back, in Taḍāsana, in Makarāsana like a crocodile, as you like. Just one minute. Only one minute. So, Hari Om, do what you like. Okay? You can sit up. Now everybody can drink. Now you can drink your water. You can have water, yes, okay.