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When you engage in strenuous physical work—such as heavy breathing, running, or jogging—many consider it beneficial. However, from the yogic perspective, it is not; it harms the subtle energy within the body. Both yoga and medical professionals—be they physiotherapists, cardiologists, or any doctor—advise movement like cycling or walking, provided it does not induce sweating. You should begin cycling as happily and relaxed as you were while sitting, and conclude in the same state. The same principle applies to yoga: more energy should flow to you, and afterward, you should feel inclined to do more and sit more. Quick movements like running consume up to 95% of your body's energy, leading to exhaustion. You may feel spent, thinking, "That was beautiful, but I can't move anymore." In yoga, we have dynamic movements known as body-warming exercises. These consume 50% of your energy while supplying 50% back to the body. Therefore, dynamic practices like Khatu Praṇām, Sūrya Namaskār, or cycling exercises should not be prolonged. If done for too long, you should then hold a posture for an extended period. Following this comes stretching. Stretching exercises are very good, but should not be overdone. Otherwise, your ligaments may, in later age, become somewhat unstable and lead to muscle spasms. Stretching is beneficial, but you must observe limits. Do not force your body. Hence, in yoga, we advocate natural stretching as you move into a posture—be it Paścimottānāsana, Adhomukha Śvānāsana, or Bhujaṅgāsana (the cobra pose). Some practitioners arch their spine to an extreme degree, and one can only pray, "My God, don't let it break." You will never see a snake bend in such a manner; that is acrobatics. Instead, go only as far as you can without the support of your hands. That is the correct Bhujaṅgāsana. If you wish to hold the pose longer, then simply support yourself with your hands. If you are very young—15, 18, 20, or 25 years old—your body is naturally more flexible. However, in today's modern world of fast-food consumption, we are considered old after 25. I regret to say this, but in earlier times, when fast food did not exist and everything was organic, people aged differently. In those days, there was no concept of "organic food"; thus, neither yoga nor Āyurveda mentions it, because everything was inherently healthy and organically grown. Consider dear sister Ingrid here. She is over 80 years old, yet she runs like a young girl. Congratulations—you are young. But ask yourselves: how will we look at 80? This depends on our food, environment, and everything else. Therefore, take good care of your body and movements, and coordinate them harmoniously. This will maintain your body's longevity. Gentle āsanas, or lansam (as I said in German, meaning "exercises"), slowly influence our breath—our lungs, the capacity to take in oxygen, circulation, glandular systems, nervous systems, muscles, and joints. Everything begins to function properly, and you feel wonderful. Thus, the yogīs advised: do everything gently and nicely. Treat your body with great tenderness. My dear brothers and sisters, your body and this glass are not so different. It takes only a few seconds to break this glass; similarly, it takes barely a second or two to destroy this body. So delicate is this vessel. We must handle it with utmost care, with heart. Love yourself. If you love yourself, you will become conscious. If you love yourself, you will love others. And when you love others, it means you love God. This is what I call the yoga of the heart. Therefore, in yoga, there are no challenges and no competitions. If someone says, "I am better," simply reply, "Congratulations, how nice you are." That is all. No challenges, no Olympics. In yoga, there is only one rule: give everyone a chance. Everyone should be a winner. That is the mindset of a yogī. With this understanding, I teach around the world, hoping it all leads to self-realization. Slow, systematic, and gradual movement is paramount in yoga. By the grace of God, if you avoid accidents or difficulties, well and good. But if you suffer a severe injury, a doctor will advise you to see a therapist, who will proceed with you very carefully, step by step, slowly. In the same manner, yoga should be practiced for at least three years: very slowly, step by step. As you perform slow and simple exercises, they will positively affect your body, and you will feel its development. Dear brothers and sisters, I was given one hour, and I have spoken for more. I feel guilty, for there is much more to say about yoga. I have heard that in Canberra there are many yoga centers and many yogīs practicing. Certainly, many of you practice and are doing good work. I wish you all the best, and may God bless you with good health, harmony, happiness, and a long life, so that in this lifetime you may realize your Self, your self-consciousness. Thank you, and God bless you. --- Recording location: Australia, Canberra, Australian Tour