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The sole method to eliminate tamas guṇa is through prāṇāyāma, śaṅkha prakṣālana kriyās, Haṭha Yoga kriyās, and eating sparingly. Sugar is beneficial if you do not have diabetes. This is why in Āyurveda, practitioners often recommend consuming some fat, ghee, and sugar. I must tell you, people who eat ghee and sugar do not get diabetes. Conversely, those who take excessive precautions often develop it. However, ghee and sugar must also be properly digested. For instance, perform twenty-five rounds of Khatu Praṇām and take one spoonful of sugar. If you consume two spoonfuls of sugar, then do fifty rounds of Khatu Praṇām. For Agni sādhana, eat twenty-five grams of butter and complete twenty-five rounds of the practice. This process transforms the ghee into energy rather than body fat. Physical āsanas are essential. It should not be an extreme marathon. In our system, Yoga in Daily Life, the āsanas we design are very correctly and carefully considered. This is how we can purify ourselves from tamas guṇa. Afterwards, you meditate with your mantra, and then you will experience what you seek. Otherwise, meditation becomes a state of half-sleep with aching knees—when will it end? You merely wait for the teacher to say, "Now move your fingers." This inertia is due to tamas guṇa and rajas guṇa, so you must maintain your discipline. Practice āsanas daily. Yesterday there was a question regarding a thyroid condition. It was an excellent question. The best practices for thyroid health are Sarvāṅgāsana and Matsyāsana, along with Jālandhara Bandha, Ākāśī Mudrā, and Ujjāyī Prāṇāyāma. The key principle is to always perform the counterpose. Therefore, after Sarvāṅgāsana, practice Matsyāsana as the counterpose. Similarly, Jālandhara Bandha and Ākāśī Mudrā form a counterposing pair. Aśvāsana Chalāsana and Naukāsana Chalāsana are also exceptionally beneficial. In these poses, by bowing forward, you apply greater influence to your thyroid gland. For those with a stiff neck, this Naukāsana Chalāsana is very effective because, unconsciously, you move the head forward and backward within the pose, which releases neck stiffness and significantly influences the thyroid. It is also excellent for the thigh muscles, hamstrings, stomach, and back muscles. Thus, we have a specific āsana for every need. Afterwards, you sit in meditation and feel happiness—a deep contentment. You become very harmonious, peaceful, and joyful. Then your body, mind, and soul are all three united in harmony. Finally, your jīvātmā communicates to you. What does your jīvātmā say? What does your mind say? "Abhāma, guru-carāra-sukha."