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Now we come to Nauli, which requires long-term practice. However, before that, we can perform Agnisāra Kriyā to purify and awaken the digestive fire. This is why Agnisāra is so powerful. Practicing Agnisāra Kriyā daily will help reduce cholesterol problems and clear blockages in the nerves and arteries. It is a one-minute daily routine you can do in the bathroom, so you cannot forget. You can definitely dedicate one minute to your good health. Agnisāra is performed with external breath retention (kumbhak). For those who do not know how, please raise your hand. Very few do not know. For those who need instruction, please read the "Yoga in Daily Life" book, where it is described exactly, including the postures. With the breath held outside, you move the stomach in and out for two or three rounds. That is all. Then there is another kriyā called Nauli, the churning of the stomach muscles, which also influences our intestines. There are four kinds of Nauli. The first is from right to left, a rolling motion like a cement mixer. The second is from left to right, which is easier. Then there is from up to down, and from down to up. If you can master these Nauli practices, you can digest iron beans. This means you can declare yourself the healthiest person in the world and will be among those who enjoy a very long pension. There is one man who has been enjoying his pension for over 100 years. This year he celebrated 136 years. He has no high cholesterol, no high blood pressure, no diabetes. His kidneys, heart, liver, and digestive system all work perfectly. He is able to get up, walk, go to the bathroom, the eating room, and the sleeping room at 136 years old. He served in the British army when they were in India, so his name is in their records, and he receives the pension. I wish that you, too, will enjoy your pension for long, long years through Agnisāra Kriyā and Nauli Kriyā. For those who do not know what Nauli is, please raise your hand. Four persons. Please read about it in the "Yoga in Daily Life" book. Now, who knows how to practice? Who can do it? Raise your hand. Ah, many. Very good. You will demonstrate. Come. In any case, you have had no breakfast today, as it should be done on an empty stomach. Girls and boys, those who want to learn Kriyā Yoga and become a yoga teacher must perform all four different kinds of Naulis. You have three years to master this. In three years' time, you will be ready to earn a yoga teacher diploma. At the same time, you should practice for three years to master all these kinds of Naulis. One more thing: then you will not have to go for weight watching. You need not stand on the scale every morning in the bathroom. Girls, you need not worry about anything. This is the cheapest and easiest way to lose kilos and remain fit. That is it. So Nauli is very, very good. It is said that those who can practice Nauli and Agnisāra Kriyā...