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Recompact. Take a deep inhale and exhale. Concentrate on your breath. The breath is giving energy to our body, recharging it entirely. This oxygen is very much required. So, deep inhale and exhale. Continue concentrating on your breath. We are practicing Sarvahitāsana. At present, we are in ānanda-āsana. Ānanda-āsana means the happiest posture. We are traveling within our body. This asana is recharging our body and removing all tension from the mind and, as usual, from the body. Deep inhale and exhale. Slowly, you can move one arm toward the head. I go toward the head with one arm, stretching one part of our body—the right side. Stretching, inhale, and slowly exhale all at once. We will do this three times. Once: lift up your right arm. Emeljük a jobb kezet toward your head. Deep inhale, and stretch the right part of the body. Exhale. Ilégszése vissza. Please concentrate. Wait, wait, wait. Várjatok. I will say "one," and all of you will reach one arm, the right side. Then I will say, "Okay, exhale, go down," and you will go back. One: stay there, inhale, and stretch your right part of the body. Stay there, inhale. And two: go back. One: reach up your arm, put it on the floor, deep inhale, and stretch the right side of the body from your heel to your head. Two: go back, relax. Feel this exercise. The side part of the body, all muscles have blood circulation, and you feel very, very... All parts relax. Now I will say left side, your left arm. One, all together, inhale. Exhale, and stretch your left part of the body. Exhale, go slowly, slowly... very slow. Like a bird flying in the sky, moving its wings very slowly, in that way. So continue, please. Left side, all at once. Stay there, stay there. Inhale and stretch the left part of your body. Exhale. Exhale. Inhale. Stretch your left arm toward the head and put it on the floor. Exhale deeply. Your concentration, your breath—you are inhaling and exhaling. Relax. The whole body. Relax, relax. Your both arms are beside your body, facing toward the sky. And relax. Deep inhaling and exhaling. It is very necessary, our breath. When we do exercise, the breath gives immense energy, recharging our body. Please concentrate on your breath. Now, I will say "one," then you will lift both arms toward your head. When I say "one," please wait. I will say "one," then you will lift both arms, put them on the floor, deep inhale, and stretch your whole part of the body, and exhale. But all arms are not going at once; we need unity. Okay, one: put arms on floor, all arms, and deep inhale, stretch your whole part, exhale, go down. So there is something missing, so Viśva Gurujī will correct us. So please, I will say "one," and you will reach all arms at once, and you will put them down on the floor. One: deep inhale, and stretch your part. Two: once again. One: deep inhale, and stretch the whole body. Exhale, guḍah. When you take your leg up, then all together, exactly, not like this and like that. And when you will go back again, then all exactly together. This is very good, the best view. So please, to be a student—we are students and we are learning. So, once again. Deep inhale, and one. Stretch your whole body. Two. Still missing something. It is not... you should know that we are like this, and also, all, maybe a little bit distance. So, I have a request: you can coordinate with your neighbor next to your friend. You see how he is racing, like, "I am going up," and you are going slowly, slowly, slowly. All together. This is it. All together. I am following someone; we follow each other, okay? So from here, from Umāpurījī’s side, and this side, the dayājī side, then with dayājī go up, then you will slowly, slowly... slowly go up. And when she puts down the floor behind her head, then you will put down. When she is reaching slowly, then you will come also. Okay? So we follow. We are followers, following Gurudev’s instructions. So, one. Stay there. Deep inhale, and stretch all parts of the body, all muscles. Each and every hair is recharging. Now, exhale. Coordinate your brain. You can open your eyes because it’s not visible. Then it’s not good, so please don’t overtake. This is a yoga and daily life system. This is not competition; this is for concentration. So we have to follow. This is exercise, practice. So you can open your eyes, then you can follow your friend, how he goes. So I will go. If you want to see, you can see me. And we go all, don’t go hurry, don’t hurry, and do not be slow. I will say "one." Wait, please. One. Slowly, slowly. One. Very slow, slow, slow. Now. Remain there. Deep inhale. And stretch all body, and you will follow your friend, how he goes. Don’t go in a hurry. Slowly raise up. Check in. So please raise your arms toward your head, both, and hold both hands in prāṇāyāma mudrā. And roll right side once, and one left side, rolling body. According to your breath, normal: one right, and one left. Okay, relax. Both arms beside the body, slowly, take your time, please. Now, when you are ready, turn towards the Viśwagurujī side, slowly. Both arms remain there, just turn. You are towards the Viśwagurujī side, look towards the Viśwagurujī side. All, remain there, lying. Okay? Like this, one arm is here and here, next to your chest, and slowly, you will be supporting the arm, and you will sit like this. This is Vishwa Gurujī’s instruction on how to sit on the bed in the morning. When we get up, we are not just getting up like this, slowly, slowly. Then we come and we can sit like this. Vishwa Gurujī advises that in the morning, when we get up, we should not get up at once, but rather, slowly. This is a technique for how to sit in the āsana. Here we can sit up. This is a technique. People often make mistakes, like when they are sleeping, like this and like that, getting up. This is harming the spine column. And especially when we get old, it often comes about that there are many problems in the back. So, here is our Viśvagurujī’s book called Yoga in Daily Life: Harmony for Body, Mind, and Soul. And we are going to practice today the Sarvahitā Āsana. Especially here, āsana exercises are designed by Viśvagurujī. And it’s very good for our spine column and back pain, and blood circulation. We are going to practice. Maybe many of you have this Yoga in Daily Life book. I was reading also for ten years constantly, and practicing. So, blessings of Viśva Gurujī. This sarvahitā āsana we will practice. Now we need to sit in vajrāsana, please. Vajrāsana is very good for our digestion system. After eating, if we sit 5-10 minutes in vajrāsana, it helps our digestion and our whole inner stomach system very much. Now we are practicing our chest and neck, Purvottanāsana. Wait, please. So I have to stand up. Okay, so you are sitting and I am standing, okay? So, both arms behind your neck, or not neck, but behind the head, opening the chest. Your back should be straight, look forward, and you can open your eyes if you want to see the practice, how we are doing. Those who know, they can close them. Eyes, so slowly, I’m standing, but I’m bending both elbows and looking down. Bending only your neck is bending, and both arms are towards your clothes and ears. Inhale, come up, and open the chest. Exhale, and come up, opening the chest. Exhale again. Five times constantly, continue. Exhale, come up, and open the chest. You feel this upper part of the body, your elbow. Not elbow, but you hear this part, you know? Shoulder. Shoulder. You feel shoulder? Do you? It’s exercise especially for our shoulders, no? We’re all day working like this, this, this computer or whatever. We’re not thinking about our shoulder. Now we’re thinking about our body parts. We are required to see how much they are helping us. So, please, one. Exhale, go down, and look down to your knee, your... Exhale, come up. And open the chest. Exhale, go down. Once, inhale, go down. And it’s very good, our lungs, our lungs, they are filling full of oxygen. Vitality. Energy. Once more. Exhale. Inhale, and open the chest. Exhale, good. Normal breathing, breathe, please, and remain there. How do you feel all your shoulder muscles? They are recharging. They are removing all tension. And inhale, come. Opening your elbows completely, chest. And slowly raise both arms beside your body, and slowly come. You can put your arm, your thigh, remain there. It’s very good for our shoulder blood circulation. You can sit. Now you can do another āsana. You can sit in a normal āsana. We are going to practice now, Marjari āsana. If you are comfortable, then sit this way for Marjari Āsana, preparation āsana. If at any point you have some kind of discomfort, you can change a little bit and again come into Vajrāsana. And what benefits are we getting from this āsana? So we are practicing Marjari āsana. I can join you. So many of you know, I am learning from all of you, because you have been practicing for many years. And I’m learning from you, so you can guide me if there comes some kind of mistake. So, once, raise up your arm and stand up on your knees, pulling like this, and exhale, look at your navel. Inhale, come up. Belégzés föl. And look toward the sky. Ígre nézünk. Your chest is opening forward, and your back is bending down. Sajal, slowly go down. Kilégzés lassan. Look on the navel. Remain there. Maradj benne. Inhale, slowly come up. Lassan föl. We are inhaling here now, and exhaling, and coming up. Inhale. This is the harmony of our breath and exercise. Exhale. Inhale. Come up, and bend your back, spine, column. It’s removing all tension away. And, as usual, getting energy. Exhale. Good. Once more. Inhale. Inhale, come up. Look towards the ceiling. How many lights are there? You cannot manage, but the same. Exhale, go down. And normal breathing, remain there according to your capacity. No computation. Deep inhale, and raise your head up. Stand on your knees. Remain there. All arms should be together. Maybe the height difference, but it should be the size of your shoulder. Not up, not down. Balance. And slowly we are sitting in Vajrāsana, and our arms are on the thighs. Thank you, Vajrāsana. So, thank you that we got proper blessing time. Vajrāsana is exercise over, and it is this. Okay, so one blessing more. Especially, we are going to eat now, so we have to grind something, no? Otherwise, we don’t eat chapati. So, please sit in Daṇḍāsana. So, you know this grinding. In ancient times, we had very big stones. And our mother is always grinding for us. Now it’s time that we also have to learn something. So, both arms forward and close both legs. Now, both legs together, knees should be on the ground, and we slowly go forward as far as you can manage, feet to the side, and slowly move back as you manage. Go back slowly, very slow. This grain is a very heavy grain. It’s not going faster. But you can manage. How much you go back, it’s necessary. Very slow, but we should not forget our inhaling and exhaling. Exhaling down. Inhaling and a little holding of the breath. Inhale, go back, and exhale constantly. Continue one time more, only one side with it, and relax your arm, your knee, your thigh. Relax. A few seconds. Enjoy your normal breath. I think someone has a little bit of an over-diet, but it will be over soon. So, we are going to the second round, other side. Exhale. We are going up. Very slow. No hurry. As much as you manage to go back, your backside. This is necessary because this is exercise, especially for our hip joints and back. As far as you can go, if you are well, this is necessary, because the effect of this practice is on the chakra and on the back, and on the spine. Big circles. Relax. If Viśva Gurujī allows, we can have ānanda. Very home, so as Vishwa Gurujī is allowing us that we should go now. Ānanda Āsana, please lie down on your back and enjoy inhale and exhale. This is the blessing of Vishwa Gurujī. That this Asana, its name is Ānandāsana. Because of this, Vishwagurujī’s guidance, the Yoga in Daily Life system, there are many exercises, but our Vishwagurujī’s exercise in Yoga in Daily Life, Ānanda-āsana, is giving us immense, immense, immense energy and ānanda, happiness, joy. Closing your eyes. Your arms beside your body. Your palms toward the sky or ceiling. All body relax. From toe to head. And your concentration on the breath, you can. Hello. I am inhaling and exhaling. Inhaling and exhaling, feel your exercise effect in the body. What we did is the benefit of the āsanas. In the body, we get energy during the āsana and inhaling. So now, feel your body. That energy I got, this part of my body has exercised. My body is recharged now; I can work day and night. So please concentrate on your breath. In Anandasana, it’s most important that we have closed eyes. So we can concentrate on the breath. Now it’s very nice. You can turn to your left side and relax. Okay? Like this. Yes, just, yeah? Just look toward Viśva Gurujī and relax. Not like this. Just relax. Just relax. You can put it like this or this, no problem. Okay, this hand, you can put it here or down, just like this. Everything is very good. Very good, very good. Relax as you like. As you like, very good. Okay, very good. Very good. Yes. Okay, if you have one little baby. You can drink more of Mother’s water. Yes, very, very relaxed. Your legs, however they are, near your legs, or these legs, just relax them. Yes, you can handle it like this. We are grateful to Vishwagurujī that He gave us freedom. Anything, just relax. That is this. Like this, or like this. Just, yeah, this is good. Yes. Yeah, that you are very good. You can have your... open eyes. Open. No, open, okay? Just do. You are the best. Everything, okay? You can tell me, Swamiji, "Do this trick, Swamiji, do this, okay?" Yeah? I’m always telling, telling, to tell you always, I’m telling you this and this. But now you can tell me anything. Swamiji, sit this side, Swamiji that side. So, you are all very good. Oh, very nice. And I think that it will come just now. Then you can go to your room and clean all this. And then go to have eating.