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Part 1: Morning Yoga Practice at Śrīdeva Purījī Āśram Good morning, everyone, and welcome to our morning practice here at Śrīdeva Purījī Āśram in Dungog, Australia. We will begin in a seated position. Get comfortable and rest your hands. Close your eyes and bring your awareness to the atmosphere around us—to the early morning, the feel of the air, and the surrounding sounds. Then, gently draw your awareness inward to prepare mentally for today’s yoga practice. We will chant “Oṃ” together three times. Take a deep inhalation, then maintain your inner quiet. Now, lie on your back in Ānanda Āsana for relaxation. Position your legs slightly wider than your hips, allowing your feet to roll out to the sides. Relax your entire lower body. Place your arms a little wider than your shoulders with the palms facing upward. Let your shoulders drop back onto the ground, relaxing your upper body. Tuck your chin very slightly toward your chest to lengthen the back of your neck, allowing the area around the neck and shoulders to relax. Without changing anything, simply notice how you are breathing. Observe your breath this first thing in the morning. Notice if you are breathing into your belly or chest, and whether the breath is slow, smooth, or fast. Observe all the qualities of your breathing right now. Then, begin to take control of your breathing by making your breaths longer, slower, and deeper. Feel your body begin to move as you breathe, and notice any tension or tightness in any part of your body. We will continue to deepen the breath with a full yogic breathing practice. Place one hand on your abdomen and the other hand at the top of your chest. As you breathe in, breathe into the bottom of your lungs and feel your belly rise. Continue breathing right up to the top of your chest, feeling your hand move slightly. As you breathe out, exhale from the top of your chest all the way down to the bottom of your lungs. Take a long in-breath into the bottom of the lungs, filling them to the very top, and breathe out from the top all the way down to the bottom. Continue like this, allowing your body to expand gently and deeply with each inhalation, and to soften and contract with each exhalation. Create a gentle, wave-like rhythm as you breathe. Feel the breath flowing into the bottom of the lungs and filling to the top. As you breathe out, empty from the top all the way down to the bottom. As you breathe, notice if your breath becomes a little deeper and fuller each time, gently working toward your fullest, deepest breath. After your next exhalation, bring your hands down to your sides. Stay with your breathing rhythm. As you inhale, allow your arms to lift slowly off the ground, floating through the air until they land on the ground above your head. As you exhale, allow your arms to come just as slowly back down to your sides. Inhale, raising the arms slowly and smoothly above the head; exhale, bringing them back down. Start to coordinate your breath and movement together. As you raise your arms, keep both arms moving smoothly in unison. As you exhale, bring the arms back down to your sides. As you continue, notice the lengthening through your abdomen, the sides of your body, your chest, and your back. As your body expands and opens a little more, fill it with air. As you breathe out, exhale all the air from your lungs. Complete one more round. When your arms come back to your sides, take a few moments to notice the effect of our first breathing practices this morning. Observe the effect on your body and mind. Now, stretch through the body. As you breathe in, raise both arms above your head, curl your toes back toward your face, flatten your lower back into the mat, and press your buttocks and thighs into the ground. As you exhale, bring your arms back down to your sides. Take a deep inhalation once again, raising both arms above your head, pushing your heels away, spreading your fingers wide, and spreading your toes as wide as you can. Exhale. Complete one more round: a deep in-breath, raising both arms above the head, lengthening through your whole body, and exhaling. Then, let your body completely relax. To bring a little more energy into the body, bring both arms above your head with the palms together. Bring both feet together. Then, pushing down through your heels and hips, roll up onto your right side. Roll back to the center, and use your body’s momentum to roll up onto your other side. Roll from side to side, keeping your body straight from your toes to your fingertips. If it feels more comfortable, you can have a slight bend in the elbows and knees. Then, roll back to the center and bring your arms back to your sides. Take a deep breath. Bend your left knee and place your left foot on the ground. Roll onto your right side to help yourself up, and come to sit at the back of your mat for Marjaryāsana. Sit on your heels with your hands on your thighs. As you breathe in, raise your arms up to shoulder height and come up onto your knees. Breathing out, bring your hands under your shoulders, arch your spine, and bring your chin toward your chest. As you breathe in, roll your hips up, let your back concave, bring your chest forward, and look up. Then, in your own breathing rhythm, arch and concave through the whole length of your spine. Allow your back to warm up. Move along the length of your spine, around your hips, back muscles, and shoulders. Lengthen and deepen your breath, moving slowly and smoothly. Complete one more round. As you breathe in, come up onto your knees with your hands in front. Breathing out, come back down onto your heels, bring your hands onto your thighs, and take a deep breath. Now, a Marjaryāsana variation. Bring your arms up to shoulder height and come up onto your knees. Come forward and place your hands under your shoulders. Then, exactly where your hands are, bring the points of your elbows to the ground. If this feels too uncomfortable for your shoulders, place your arms a little wider. Ensure your forearms are parallel to your yoga mat. In the same movement, tuck your tailbone under, arch through your spine, and bring your chin toward your chest. Then, breathing in, concave your back, bring your chest forward, look up, and try to roll your shoulders back down toward your hips. Exhaling, arch through your spine, bring your chin toward your chest, and press back from your forearms. Inhale. Again, follow your own breathing rhythm. Complete one more round, then bring your hands back under your shoulders, lift up onto your knees, and come back down onto your heels. Take a deep breath. We will add a side bend into Marjaryāsana. Come up onto your knees with your hands in front, then place your hands under your shoulders and your elbows on the ground, with your knees together. Check in on your shoulders once again; if it feels too tight or restricts movement, have your arms a little wider. Then, bend your knees so your feet are off the ground, keeping your knees and feet together. Turn your feet to the left side and look over your left shoulder. Come back to the middle with your head and knees, then take your feet out to the right and look over your right shoulder. Move from side to side in your own rhythm. Complete one more round. Place your feet back on the ground, come up onto your hands, lift up onto your knees, and come back down onto your heels. Take a deep breath. Now, slide off your heels and bring your legs out in front to warm up the muscles of the upper body. Sit in Daṇḍāsana. You may sit on a cushion or roll up part of your mat to support your lower back if you have any injuries, tightness, or tension there. Bring your arms out to shoulder height. Try to lift up through your belly and lengthen your spine. As you breathe in, raise your arms above your head, crossing them at the wrists. Try to keep your legs nice and active by curling your toes back toward your face. As you breathe out, bring your arms back to shoulder height. Breathing in, raise your arms, crossing with the opposite wrist on top. Breathing out, return to shoulder height. Continue in your own rhythm. Complete one more round, then bring your hands behind your body. Take slow, deep breaths. Now for Pādāṅguṣṭha Pāścimottānāsana. Position your legs as wide apart as feels comfortable, with your toes pointing straight up and your knees pointing toward the sky. Raise your arms above your head, reaching up long through your side body. As you breathe out, slowly come forward, bringing your hands anywhere onto your legs that feels comfortable. Keep your spine long and allow your upper body to fall gently forward. Breathing in, come up. Breathing out, go forward. Take a deep breath. Breathing in, raise your arms again, reaching up. Breathing out, roll forward from your hips, keeping your spine long and shoulders relaxed. Allow your upper body to come forward. Inhale to come up; as we breathe out, bring your hands back to your sides. Take a deep in-breath and relax. Complete one more round: raise your arms up as you lift up, press down through your hips, roll forward, and try to reach out through the top of your head. Take long, deep breaths here. Breathe deep down into the bottom of your lungs. As you breathe in, lengthen your spine; as you breathe out, soften and relax your whole body. Take one more breath, then breathing in, roll up from your spine, raising your arms in the air. Exhale, bringing your hands back down to your sides. Bring your legs together and shake them out. Now for Eka Pāda Pāścimottānāsana. Bend your right knee and bring your right foot into the midline of your body, letting your knee fall out to the side. Press your hands on your thigh and very gently press the thigh bone down toward the ground. Lift up as though bringing your bottom ribs forward, then raise your arms up, reaching long through your side body. As you breathe out, roll gently forward from your hips. Take your time with slow, smooth movement. Breathing in, come up; breathing out, relax your body. Another round: as you breathe in, lengthen and roll forward from your hips. Take your time. Come up, breathing out. Do one more round: deep in-breath, breathe out, and hold the posture here. Take long, deep breaths. Use your inhalation to try to lengthen your spine; use your exhalation to soften gently. Take one more breath, then as you breathe in, roll up from your spine, raising your arms. Exhale, straighten your left leg, and then bend the opposite leg, bringing the foot into the midline of your body. Let your knee fall out to the side. Raise your arms up, lengthening through the side of your body. Exhale, roll forward. Inhale to come up; exhale. Take a deep in-breath, breathe out as you roll forward, come up, exhale. One more round: as we breathe in, reach up. Take your whole out-breath to roll forward, slow and steady. Then, take some deep breaths there. Use your inhalation to keep your spine lengthening; as you breathe out, let your body soften into the form. Take one more breath, then as you breathe in, raise your arms above your head and lift up. Exhale, straighten out your leg, and bring your hands behind your body. Take deep breaths. We are moving to Setu Āsana, a back-bending posture. Bring your hands a little closer in behind your body, and try to spread your fingers as wide as you can. With your fingers wide, make a gentle clawing movement with your hands against the ground to help support the muscles around your wrists. Keep your legs together and your shoulders back and down. Then, pressing down through your hands and through your heels, as you inhale, start to lift your hips into the air. It does not matter how high you get; just try to extend your toes away from you. Look straight ahead or up toward the ceiling to keep your neck and shoulders comfortable, then slowly come down. Take a nice, easy breath and relax. Repeat the same movement: as we breathe in, press down through your heels and hands and lift. Then, start to extend your toes toward the ground if that feels comfortable. Lift and lengthen along your body, keeping your shoulders moving down toward your hips. Look up, then slowly roll down. Take a deep breath in. One more round: as we breathe in, lift up, lifting through your hips and pointing your toes away. If you are pointing your toes away, check that your feet are nice and even and not rolling out. Roll your inner thighs together, then slowly come back down. Bring your hands out in front, make fists with your thumbs inside your hands, and make some big circles. Reverse the direction of the circles. Come back to where you started. Squeeze strongly on your thumbs. Take a deep in-breath, and as you breathe out, spread your fingers as wide as you can. Make some fists, squeezing tightly, and then spread your fingers. Repeat. Deep in-breath and exhale. Two more times like that, then bring your hands back beside your body. Take nice, easy breaths. We will come to lie on our backs. As you breathe in, start to bend your right knee toward your chest. Use your hands around your knee to draw it close in toward your body. Lift your head and bring your nose toward your knee. Then, rolling your head back onto the ground, extend your heel up into the air and lower your straight leg. As you breathe in, start to bend your left knee toward your chest, place your hands around your knee, and draw it close in toward your body. Lift your head, bring your nose toward your knee, and roll your head back onto the ground. Extend your heel up into the air and lower your leg. Complete two more rounds to each side, moving in your own breathing rhythm. When you finish those three rounds, with your legs straight, roll onto your side for Hastapādāṅguṣṭhāsana (arm and leg raising). When you roll onto your side, place your bottom arm out in front with the palm facing down or up, whichever feels comfortable for your shoulder. Look down your body to check you are in a straight line. Bring your top arm over your head so both arms are touching. Support yourself by lifting up through your belly and tucking your tailbone down. As you breathe in, raise your top arm and top leg into space, taking hold of your toes, behind your leg, or your thigh—anywhere that feels comfortable. As you breathe out, lower your arm and leg back to the starting position. Breathing in again, raise your arm and leg into the air; breathing out, lower them. Complete one more round: breathe in and breathe out. Bring your top arm onto the ground to help yourself up, and we will change sides. Place your bottom arm along the ground. Look down your body to check you are in a straight line. Bring your top arm above your head. Support yourself again by tucking your tailbone down and lifting up through your belly. As you breathe in next, raise your arm and leg into the air. Try not to drop back onto your buttocks; lift your hips high. Exhale. Breathing in, raise your arm and leg; exhale. One more round: as you breathe in, breathe out. Roll onto your back, bringing your hands to the sides of your body. Take deep breaths and relax. Bend your left knee and place your left foot on the ground. Roll onto your right side. Use your hands on the ground to help yourself up. Come to sit with your legs out in front in Daṇḍāsana. For Ardha Baddha Koṇāsana (half butterfly), bend your right knee and place your right foot into the middle of your body. Let your knee fall out to the side. Lift your foot and place it on top of your thigh. Place one hand around your toes and the other hand on top of your knee. Part 2: A Gentle Yoga Practice Then, bounce the knee up and down. Come back and shake out the legs. Bend the left knee, placing the left foot on top of the thigh. Place a hand on top of the knee, lift up tall, and then bounce the knee up and down. Stay with your breathing. Keep your spine nice and tall. Come back and straighten the leg. Bend both knees into butterfly pose, bringing the feet together. Lift tall and move the knees up and down. Stay with your breathing. Shoulders relaxed. Concentrate on the movement around the hips. Come back and stretch the legs out in front. Bring the hands behind you for Meruvakrāsana twists, a simple twist. Sit up tall, bend the left knee, and place the left foot on the outside of the right knee. Sitting up tall, bring the left arm over to take hold of the left ankle, or simply rest the hand on the ground to the left side. As you come over, check that both sitting bones stay firmly on the ground. Lift up tall through the spine. Take a deep in-breath, and as you breathe out, turn your upper body and look over your right shoulder. Take long, gentle breaths here. Lengthen your spine, lifting up. Turn a little deeper each time you breathe out. Turn back to the center, bring the hand behind, and straighten the leg. Now to the other side. Bend the right knee, placing the right foot on the outside of the left knee. Lift up tall and raise the right arm, bringing it over to rest on the ground or near the foot. Lift up tall through the spine, take a deep in-breath, and as you breathe out, turn the upper body, looking over the left shoulder. Take long, deep breaths. As you breathe in, try to lengthen your spine, and as you breathe out, soften and turn a little deeper. Turn back to the middle, bring the hand behind, and straighten the leg. The same movement again. Bend the left knee, left foot on the outside of the right knee, with the right toes pointing up towards the sky. Lifting up with the left hand, reach up as tall as you can. As you breathe out, turn to the side, looking over the right shoulder. Take long, deep breaths. Bring the head back to the middle. Bring the hand behind and straighten the leg. Now to the other side. Bend the right knee, right foot on the outside of the thigh. Lift the right arm up, reaching up tall. As you breathe out, turn and bring the hand down onto the ground or onto your leg. Shoulders relaxed. Lift up through the spine. Take long, deep breaths. Try to look up and over your shoulder. Try to find your head on top of your spine. Turning back to the centre, bring the hand behind, and straighten the legs. Take just a deep breath. We’ll help ourselves up into a standing position. We’re coming to balance, and we’re coming to Haṁsa Āsana, the swan posture. With the feet quite close together, get an even weight through both feet. Find a point on the ground to focus on and relax your breathing. Feel your right leg strong, lifting the whole body up. Then, bend the left knee behind you. Take hold of the foot, and then try to square up the knees. Square up the knees, and feel the hips tilt forward. Then, bring the chest forward. Try to lengthen along your spine and raise the right arm up into the air. Reach up through the side of your body. With your exhale, go in slowly forward, just tilting slightly forward, and start to take the knee behind you. Keep the hips square, lift the arm a little higher into the air. Bring the chest forward, slowly coming up, then lower the arm and lower the leg. Come back, finding your breathing. Come back to your point of focus. Bend the left leg strong, bend the right knee behind, take hold of the right foot, square up the knees, bring the chest forward, raise the left arm into the air, tilt slightly forward, reach the arm out, take the knee behind, square up the hips. Square up the shoulders. Breathing in, come up, and breathing out, lower the arm and lower the leg. Take a deep breath. One more round, nice and slowly. Right leg strong, bending the left knee behind, at the same time raising the right arm into the air, tilting forward from the hips, extending to your back toes and through your front fingers. Come up and breathe out. Take a deep breath. Left leg strong, bending the right knee behind, lifting the left arm into the air, tilting forward. Reach out to your fingertips and into your back foot. Come up now, and just stand still, coming back to your breath. Just sit. At the back of the mat, come into Vajrāsana for our Kathā to pronounce. Hands on the thighs, lifting up tall through the chest. Raise the arms above the head, reaching up, hands together, looking up. Bring the hands apart and roll forward from the hips, bringing the hands, forearms, and forehead to the ground. Lift the hips off the heels, slide the chest through your hands into a caterpillar, and then, pushing off from your feet, slide forward into a cobra. Shoulders back and down, chest forward, looking up. Toes under, lifting up and lengthening back into a mountain, encouraging the heels towards the ground. Keep pressing back from your fingertips. Look towards the hands. Bend the knees and take a big step right foot forward into the sprinter. Bring the chest forward and look ahead. Curl the back toes as we sit into the hips. Raise the arms above the head, looking up. Bring the hands back beside the feet. Back toes under, and step into a forward bend, letting your whole body fold over your hips. Then, with a little bend in the knees, raise the arms and upper body, bring the hands together, and look up. Reach up as tall as you can, bring the hands apart, and fold forward from the hips. Bending the knees, take a big step, right foot back, into a sprint. Curl the back toes, sitting up into the hips. Raise the arms, looking up, palms together. Straight arms, bring the hands apart. Fold forward, back toes under, and walk back to mountain. Stretch back from your fingertips into your heels, then come forward onto the knees. Roll the hips forward to the ground. Chin and chest to the mat, and then pressing back into hare posture. Raise the arms and upper body, hands together, and look up. Then, bring the hands apart and back onto the thighs, taking a deep breath. Going through another round as we breathe in, raise the arms, looking up. Breathing out, rolling forward, come up onto the knees, slide through into a caterpillar, then push off your feet, sliding up into a cobra. Fingers wide and the palms flat to the mat, shoulders down, chest forward. Toes under, lifting up and back into mountain, as you push the heels towards the ground, just opening up through the backs of your knees, looking between the hands. Now, bend the knees and step the left foot forward, falling to the hips. Reach the arms out in front, looking up towards the hands. Bring the hands apart back to the sides of the feet, back toes under, and step forward. Reach the arms out in front, raising the upper body, palms flat together, arms straight, looking up. Bring the hands apart and roll forward, bending the knees and left leg back, sitting up into the hips and looking up. Bring the hands back beside the feet, back toes under, and walk back. Come onto the knees, and then bring the hips forward towards the ground. Shoulders back and down, look up, chin and chest to the mat. Toes under, hips in the air, caterpillar, and pressing up and back into hare posture. Raising the whole of the upper body, hands together, looking up, and bringing the hands back onto the thighs. Take a deep breath. Go through another round, following our breathing rhythm, this time adding some breath retentions. If breath retention feels uncomfortable for you, or just doesn’t feel right for you today, then find your own breathing rhythm. Just start to notice your breath. As we breathe in, raising the arms up, hands together, take a full, deep in-breath. Bringing the hands apart as you breathe out, you slowly move forward and breathe out all the air from your lungs. Take a long in-breath as you come up onto the knees, chin and chest to the ground, caterpillar. And then, holding the breath, slide into a cobra. Toes under, breathing out, back into mountain. Breathing in as you look forward, step the right foot forward, holding the breath now into hero posture. Looking up, breathing out, back to sprinter, and keep the breath out as you step into a forward bend. Breathing in, coming up, raising the arms, look up, full, deep in breath, and then, as you breathe out slowly, take your time, breathe out all the air from your body as you fold forward. Breathing in, right leg back, chest forward, holding the breath in the hero. Breathing out, the sprinter. And keep the breath out as you go back to mountain. Breathing in as you come forward onto the knees, hips to the ground, cobra. Breathing out to a caterpillar, keeping the breath out, press back to hare posture. Breathing in, raising the arms up, looking up, and breathing out. A long inhalation, slow, deep exhalation, and one more round. As we breathe in, reach up. Breathe out, fall forward. Long in-breath, as you come up onto the hands and knees, slide into a caterpillar, holding the breath. Cobra, and breathing out, back to mountain. Breathing in, left foot forward, holding the breath, looking up, breathing out, back. Just breathe. Tough. Keep the breath out, forward bend. Breathing in, coming up. Breathing in, left leg back, holding the breath. Breathing out, and keep the breath out. Back to mountain. Breathing onto the knees into a cobra. Now the caterpillar, keep the breath out. Cat posture. Breathing in, raising the arms, look up. Breathing out, hands onto the thighs, and close the eyes. Just be aware of your breathing and how your body feels. Feel the breath fuller, stronger, energy in your body from those rounds of Kārtu Praṇām, and slowly start to draw that energy inwards. Be aware of your body. Be aware of your breathing. Be aware of the effect of those rounds on your concentration. Sliding off your heels, lie on your back for a short relaxation, just making sure you’re comfortable. Your feet relax out to the sides. Your shoulders fall heavy into the ground. Feel your whole body on the mat. Take your awareness to your whole right leg. Feel the whole right leg from the toes to the hip. Take a deep in-breath. As you breathe out, allow the whole right leg to relax. Take your awareness to your left leg. Feel the whole left leg from your toes to your hip. Take a deep in-breath. As you breathe out, allow the whole left leg to relax. Bring your awareness to your right arm. Feel it from your fingertips to your shoulder. Take a deep in-breath. As you breathe out, allow the whole right arm to relax. Feel your left arm, from the fingertips to the shoulder. Take a deep in-breath. As you breathe out, allow your whole left arm to relax. Feel the whole back of your body, your buttocks, the tops of your shoulders. Take a deep in-breath. As you breathe out, allow the whole back of your body to relax. Bring your awareness to the front of your body, hips to the tips of your shoulders. Take a deep in-breath. As you breathe out, allow the whole front of your body to relax. Bring your awareness to all the muscles of your face and head. A deep in-breath. And as you breathe out, allow all the muscles of your face and head to relax. Bring awareness to both legs. A deep inhalation. As you breathe out, allow both legs to relax. Bring your awareness to both arms. A deep in-breath, and as you breathe out, allow both arms to relax. Bring awareness to the front and back of your body. Taking a deep in-breath, as you breathe out, allow your whole torso to relax. Bring your awareness to your face and head. A deep in-breath, and as you breathe out, allow all the muscles of your face and head to relax. Bring awareness to both legs and both arms. Take a deep in-breath, and as you breathe out, allow all your limbs to relax. Bring your awareness to the front and back of your body, your head and face. Take a deep in-breath, as you breathe out, allow the whole of your upper torso to relax. Feel both legs, both arms, upper and lower body, head, and face together. Take a deep in-breath, and as you breathe out, allow your whole body to relax. Just feel your whole body relax. Whole body relax. Now maintain the feeling of relaxation and inner quiet. Start to bend the left knee and place the left foot on the ground, and then, rolling on your right side, help yourself up into a comfortable sitting position for our prāṇāyāma practice today—a position that feels comfortable for you. Resting the hands on the knees or the thighs, thumb and forefinger join in chin mudrā. Our breathing practice this morning is alternate nostril breathing, nāḍī śodhana, level three. Closing the eyes, find your breathing rhythm. Let your breathing rhythm deepen. Then, bending the right elbow, bring the first two fingers of the right hand to rest at the center of the forehead. Then, with the ball of your thumb closing the right nostril, breathe in through the left nostril. Closing with the ring finger, breathe out through the right, and breathe back in through the right and out through the left. That’s one round. Then continue: breathing in through the left nostril, out through the right, back in through the right, and out through the left. The front of the arm is in control of the breathing. So as you breathe here, feel that you’re in control of your breath. You’re creating your inhalation, and you’re creating your exhalation. Without strain and without over-effort, continue to make your breath long, deep, and slow. Notice if your concentration becomes deeper, if your awareness becomes finer. As though your control of your breath is fine-tuning your awareness, focusing, becoming stronger. Continue to follow your breath, and then complete one more round and bring the hand back onto your body. Stay in control of your breath. Stay with your awareness. Transition time between each round is still part of the practice. We’ll bend the right arm again, bringing the hand back into the prāṇāyāma mudrā. This time, closing the left nostril with the ring finger, breathing in through the right nostril, and closing with the ball of the thumb the right nostril, and breathing out through the left. Breathe back in through the left nostril and out through the right. Then, following that rhythm, this time breathing in through the right nostril, out through the left, breathing in through the left and out through the right. Be aware of your breathing. As we breathe in the opposite direction, it brings a balance and a harmony to our prāṇāyāma practice. Prāṇāyāma has a direct influence over the nervous system. Through the nervous system, we have a direct influence over every other system of our body. Prāṇāyāma is beneficial for our breathing system, digestive system, immune system, and all the systems of the body. It deepens our concentration and heightens our awareness. And through influencing our breathing, it changes our consciousness. Our perception of our inner self changes. Complete one more round, bringing the hand back to your body when you have, and just be aware of the space behind the forehead, the cittākāśa. Rest your awareness there, keeping your body relaxed, your awareness focused. Your breath is outward physically, mentally, and spiritually. After our morning’s practice, we chant Om together three times in the Śānti Peace Mantra. A deep inhalation. Tisha, Tisha, today comes from the Yoga in Daily Life book, quoting the Bhagavad Gītā: "One who, through yoga, controls the body, has learned to master the physical feelings, senses, and mind, sheds the chains of desire, fear, and confusion, and attains peace and supreme bliss." Together, rub the palms, and placing the warm hands on the face, just massage all the muscles of the face. Then, folding forward, allow your whole body to relax, letting the blood come back to the top of the head, setting your Saṅkalpa for the day. And whenever you’re ready, slowly coming up. Hari Om. Thank you for joining us for this morning’s practice from Śrī Devapurījī Āśram, Dungog, Australia.