TV Channel

Relax the whole body. Have no tensions at all, either physically or mentally. Relax, relax, relax both your legs. Relax your hip joints. Relax the back muscles. Relax the stomach muscles. Be aware of your relaxation, and very consciously try to relax your whole body. Relax your arms. Relax the shoulders. Relax your neck, and relax the face muscles. No tensions at all, either physically or mentally. Just relax. Feel and relax your breath process. Breathe very calmly, and feel and observe the expansion and contraction of the trunk of the body with the breath. At the time of inhalation, the trunk of the body is expanding. At the time of exhalation, the trunk of the body is contracting. Normal breath. Relax. Relax your stomach muscles. Relax your face muscles. Relax your lips. Relax your forehead muscles. Śrī Śrī... I am relaxing. Thoughts are coming and going. Do not control the thoughts. Just let them be free. Yoga in daily life practices always begins with relaxation. Also, practices should be with a relaxed body and a very calm mind. No stress or no tensions during the practices, no hurry. It doesn’t matter how many postures or āsanas you do. It’s not necessary that you have to do a certain number of postures, but it’s very important that you do them properly, systematically, and with a relaxed body. And with this, now become aware of the whole body from the toes to the top of the head, and from the top of the head to the toes, and mentally prepare yourself for the next program or next exercises. As systematically as you were relaxing, similarly, very systematically also, you should end your relaxation. First, become aware of the physical body. Know that you are lying on your back, and you are very relaxed. Just become aware of the environment, the space where you are, my voice, and now become more extrovert, meaning become aware of the external sounds, maybe the birds or the cars or any kind of sound, the wind. Just become aware of the external environment. And now, a few times, deep inhale and exhale. We inhale deep first in the stomach, then expand your lungs or the chest. Exhale first from the chest, and then contract or exhale through the stomach. Ascending and descending breath, the movements of the diaphragm are like very gentle waves on the water. Feel the energy; at the time of the inhalation, your body is recharging the prāṇa śakti, the life force. And at the time of the exhalation, it’s contracting the trunk of the body, and you are exhaling all kinds of toxins. Your body becomes relaxed, your mind becomes free from tensions, and you feel one with yourself in the surrounding environment. And now, very consciously, slowly move just your toes, only the toes, meaning contract and expand. Feel the movements of the toes, how you are moving, which muscles and ligaments are involved during the movements of the toes. Śrī Śrī... Open the fist and open the palm. Close the fists and open the palms, and feel the energy on your palms. When you close your fist, the thumb is inside. And when you open the palms, the thumbs and fingers are stretching and opening the whole palm. Close your fist and slowly rotate two times, left to right and right to left. Let your arm lie on the floor. Don’t raise your arms up, and relax. Relax. And while lying on the ground or on the floor, without raising your arms, without movements of the other limbs of the body, just try to rotate your shoulders, both shoulders, like you are rotating, or try to raise your shoulders a little up and down. Perfect. Relax, and now. Try to turn your head to the right, and turn your head to the left, and to the right, and to the left, and in the middle. Bend your elbows and touch your fingers to your shoulders, then stretch your hands back parallel to your body on the ground. Touch the fingers to the shoulders and stretch the hands back, parallel to the body, not stretching above the head, but beside the body. Again, slowly touch the fingers to the shoulders, and bring the hands back near the body. Slowly bend one leg and stretch it out again. Other leg, and stretch out. Now, raise your hands up and stretch above the head. On the ground, stretch your heels down. Stretch the whole body and relax. Hands back beside the body and relax. Once more, slowly, consciously stretch the whole body. The heels are pulling your body downwards, and the hands are pulling upwards. Press the back on the ground and slowly bring the hands back. Again, raise the hands up, interlock the fingers, and roll your body to the left side, and to the right side, and to the left side, and to the right side, to the left side, to the right side, and in the middle. Slowly bring your hands parallel to the body. Deep inhale and exhale. Relax. Bend both knees and hold both knees, or interlock the fingers over the knees. Slowly roll your body to the right side and to the left side, to the right side, left side, right side. Left side, left side,... left. Left side, in the middle, keep on holding your knees, and now try to swing your body. Hold your knees, and sit up and lie down again. Very good. Relax. People who came late, remain behind, don’t come in the front. Relax, relax. Deep inhale and relax. And now, slowly. Turn over the stomach, hands parallel to the body. Body, left cheek on the ground, relax. Anyone who has forgotten to switch off their telephone, please try to turn it off. Now, chin on the ground, elbows standing, hands make it like lotus petals, and chin in your hands. Those who have long beards should first put it like this. Bend both knees, keep knees together, and try to pull your heels towards the buttocks. Don’t move. I didn’t say to move. Just pull it towards the body, as far as you can. Knees together. Now we can see how our muscles are flexible or relaxed, or they are full of tensions, the thigh muscles. Remain there, no movements of the knees, very good. Stretch your knees and palms on the ground near the chest, elbows standing like Bhujaṅgāsana. Now bring your chin on the ground and slowly come to Śaśāṅkāsana, or the 18th number of the Khaṭu Praṇām. Relax, elbows on the ground, relax. Try to relax. Try to support your whole body or your thighs on the heels. Try to touch your back with your heels. Elbows relaxed, shoulders relaxed, the whole body relaxed. If you find this difficult due to your stomach pressing on the thighs, then separate your knees a little bit. It will be easier. And the little baby needs to go to the baby room. Thank you. When the little baby is relaxed and has slept enough, then he should come back to yoga class. Yes. Now, with the help of your hands, it means your palms are touching the ground. First, slowly raise your head up and slowly come up, stretching the arms above the head. Interlock the thumbs and stretch up a little, looking to the ceiling. Then, slowly bring your hands onto the knees and move your head, bending it to the front and slowly to the back side. Exhale, bend your head to the front until the chin is touching the chest or collar bones. Inhale, look up, and bend your head to the back side, and in the middle now. Normal breath. Slowly bend your head to the right side without lifting the shoulder, just the head only. In the middle and to the left side. Don’t raise your shoulder up, and to the right side. Relax. Keep your shoulders relaxed. Very good. In the middle, look to the demonstrator. Both, please turn to my side and go to Vīrāsana. So everyone will make Vīrāsana. Can you pull your yoga shirt a little up? They can see your heel, how you are touching, how your foot is touching. In this position, or Vīrāsana, Vīrāsana, Vīr means the hero, or a soldier, or a guard, how the guard is relaxing and is alert any time to stand up or run. In this āsana, try to relax and develop your concentration, and don’t move. Look straight, and now we do, at the same time, an exercise for our eyes. It means rotate your eyeballs clockwise while looking. Don’t rotate your head, only your eyeballs. You need not look like this. Just eyeballs side, going as far as you can, as down and left, up, left, right, in the up, clockwise, like you are observing the clock needle, five times, and now it’s five. Don’t move your body. I said only move the eyeballs, that’s all. Now, anti-clockwise, going to the left side, slowly up, the right side, and down. You don’t need to move your buttocks, only your eyeballs. So, I know who is moving other things. Two, it’s not easy to be a hero. So, three, four, five, change your leg. Think that you are a plumber, an installer, who is working down on something, having the same position, you know, posture. And he works so long, 20 minutes, he doesn’t feel his toes, like you are feeling now. So, draw your attention or your concentration, Aufmerksamkeit, in a different direction with movements of your eyeballs. Observe the entire view: left side, right side, below, above. So, clockwise, one. Don’t sit like this, straight. Yes, bring the knee more near. That’s good for the calf muscles. Śrī Śrī... Close the fist. Now we hold our wrist with the right hand. Tighten it very much. So this is called bandha. You stop the energy, the blood circulation. You open your palm and look at your palm, but hold your wrist tightly with your right hand. Look at your palm, your fingers. Today there is less blood inside now because you are doing the bandha. This is Banda. Keep it as it is. Now you will feel on the tip of the fingers, as well as on the fingers and palm, like needles are inside moving. So this is the Bandha. This is an example for the Bandha. Look at your palm, and especially the tips of your fingers, observe. And now, what we will do is we will release the bandha. So, at once we will do, but you will observe your palm, what is happening, and the tip of the fingers, and very quickly energy or blood will flow. So, release your right hand. Do you feel different? The difference in these two palms or hands is more relaxed and energetic. Especially in the winter when it is very cold and you forget your gloves, or you are standing at the bus station, or your car’s steering wheel is very cold, then you can do the bandha. Immediately, your palms and hands will become warm. So let’s do it with the right hand. Close slowly, systematically. Look to the palm, the color of the palm. Close the fist and hold your wrist tightly. That’s bandha. What we do is block the blood flow, we block the energy, and when we release the bandha, the blood flow will be like a stream, like a flood. It will open all the blockages. All energy blockages will be opened. Just open your palm and look; your palm is just pale, white, without blood. Yes, look at your palm. And now, what will we do? Slowly release the bandha. And the color has changed, and the hand has become very relaxed. Hands down. So this bandha you can do several times a day, especially for those who are working on the computer, typing and writing. For that person, it is very good if you do it every hour. Just close your fist tightly and hold it for a while. Open the palm, and then you release. On the other hand, you will see that if you have pain in the joints, finger joints, it will be removed. There will be no more pain. Fingers will have more energy for typing or working. It doesn’t take a long time. Half minute left hand, half minute right hand, or one minute and one minute. If you do it a few times a day, these problems will disappear. The problems which you have in the fingers and joints, you will feel more energy, and your palms will have a lot of healing energy. So, hold your knees, sit straight, and now take a deep inhale. First, in the stomach, then your chest, hold your breath. It’s called antar kumbhak, and close the chin towards the chest or where the collarbone is. Hold your breath inside as long as you can. First, raise your head up and exhale. This is with antar kumbhak. Kumbhak means retaining of the breath inside. Kumbha is a pot. So this time, our trunk of the body is like a kumbha, like a pot, and we fill the air in this pot, our diaphragm, or the lungs, and we keep the oxygen inside as long as we can. And then we exhale. It helps our diaphragm to function properly, and we’ll get more energy. It is also a therapy for those who have asthma or who have problems with the breath, anxiety. It will open the so-called blockage. Nowadays, people say the psychic block. It is something physical, but we tell it is psychic. And physically, it is because you are giving tension here on this part of the body, on the neck and your chest. And that person has a problem; their muscles become very stiff. What we do is we release this tension. The psychic problem is gone. Though the windows were closed, it is gone, and you can say bye-bye. So once more, deep inhale, Antaḥ Kumbhak, stop the breath and make the Jālandhara Bandha. Hold the breath, of course, as long as you can. When you cannot do more, then slowly raise your head up and exhale. This Mudra, Mudra means also a particular posture or holding the energy on a particular part of the body. And this Jālandhara Bandha is especially very, very good for the thyroid gland. It will bring normal function of the thyroid gland if you do it every day, not one day, not one week. One year, every day, a few times, if you have a problem with the thyroid gland. If you don’t have a problem, do it also two or three times a day for one year, so you will have no problems. Bāhir Kumbhak means retaining the breath outside. So, take a deep inhale and exhale through the mouth. Retain breath outside, Jālandhara Bandha, and raise your shoulders up as long as you can. Then, head up, relax the shoulders and elbows, and then exhale. This cuffing happens to them, those who do not practice prāṇāyāma every day. So it’s good for me to know who doesn’t practice. Again, inhale, exhale through the mouth. I said only exhale, I didn’t tell you to make a bandha. Everyone should learn what the master or teacher is telling. Relax. When you learn driving, and now you have the examination for your driving license, then the teacher will tell you, "The next possibility, turn right," and you, the student, very nervous, turn immediately at the next street. Right, but this is a one-way street, and then the teacher will say you fail, and again you have to have the next examination. So, it is said the next possibility, not immediately. Similarly, I only said inhale and exhale, and you were already doing the, what, Jālandhara Bandha? You failed. But I understand you, those who fail, they are very beginning students, so I do have sympathy for you. You will learn. So, once more, hold your knees, relax the shoulders, and now inhale, and exhale through the mouth. Raise the shoulders up, stop the breath, and now close your chin to look down. Elbows straight, shoulders raised up, and slowly head up. Don’t inhale. Shoulders down, and now inhale. This kind of prānāyāma, this mudrā, this bandha is very useful and will be used for practicing Kriya Yoga, the spiritual Kriya techniques. Now, sit on your toes. Keep your knees on the ground. Yes, your buttocks are resting on your heels. Your toes are standing. Body straight. Hands relaxed on the thighs. This special technique which we are doing is very exclusive today. And then there is one which is not for an open audience, only for people like you who are. That is a very special kriyā, and I feel that you should have this kriyā. So remain like this, seated. And our cameraman.