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Śubhaṁ karoti kalyāṇam, ārogyaṁ dhanasaṁpada, śatrubuddhi vināśāya, dīpyotir namastute. Dīpyoti parabrahma dīpaṁ sarve mohanaṁ, dīpanaṁ sajjyate sarvaṁ sandhyā dīpaṁ sarvaṁ satyam. Oṁ śāntiḥ śāntiḥ... Adoration to the Cosmic Light, Lord of our hearts, omniscient and omnipresent in His divine presence. Good evening, dear brothers and sisters. Welcome to this evening's lecture. It is not my first time in this beautiful city, but it is the first time in this beautiful hall. Indeed, it is beautiful. This is the beauty of human thoughts and imagination. Whatever we have within our inner self, we create something like that outside. When we have love, understanding, and wisdom, we create love, understanding, and wisdom. If we have negative thoughts, jealousy, disharmony, and anger, we create such energy. Humans possess immense potential within them, which we can awaken, realize, and utilize. This is the subject of this evening: Yoga and Daily Life, the Harmony of Body, Mind, and Soul, and Spiritual Development. It is a beautiful subject, and in a short time, I will try to explain it. We will also have some practical instructions. Tons of theory is nothing compared to a gram of practice. So this evening, we will learn something we can utilize in our lives. Yoga is not new. In your country, yoga is well known. Over the last two or three centuries, yoga has become known here, and in the last few decades, it has become increasingly popular. Around the whole world, where there are humans, there is yoga. The World Health Organization recommends the practice of yoga, and many doctors and physiotherapists also recommend it. Every fourth person in the world is practicing yoga—different kinds of yoga and spiritual techniques. In the present generation, two things have awakened in their consciousness. The first is a healthy way of living. In the last five or six decades, people led very unhealthy lives. Unfortunately, during the first and second world wars, there was a struggle for life, but they still led a relatively healthy life. As soon as we gained more freedom and money, we began to imitate so-called high society—not real high society, but cinema and film societies where fast food, alcohol, and drugs were introduced. People thought this was the joy of life, and we damaged our physical, mental, social, and spiritual health. Now, this young generation is beginning to think again about health. Around the world, there is a significant movement toward a healthy way of life, including in your country. I have been coming to this country, the former Czechoslovakia, since 1973. It has always been health-conscious, and Yoga and Daily Life are very much appreciated here. Thousands of people practice and train in it, and of course, there are many other good yoga systems and teachers. The second point is spirituality. Last century, due to the two world wars, people lost confidence in religion. Some religions made mistakes—not the religion itself, but so-called religious leaders. People were frightened by this, and conflict arose between people and religious activities. People had no choice. However, in the last few decades, with the advent of freedom, democracy, and human rights, spirituality has reawakened. Religion and spirituality are very individual; you cannot command someone to love. Similarly, God is very individual. People have again gotten the opportunity to open their hearts to God in the way they want. Spirituality does not mean religion. Religion is an activity that leads to spirituality. Spirituality means purity, crystal-clear love, respect, understanding, and tolerance for all creatures. We love our planet. In the last century, our planet suffered greatly, resulting in climate changes and global warming. This is all pollution stemming from the pollution of the human mind. Therefore, people worldwide are becoming increasingly conscious, and yoga is one of the paths that can guide us. I would not say only yoga, but it is one of them—an ancient one, thousands of years old. The main principles of yoga are discipline, confidence, faith, love, prayer, meditation, help, being nice to oneself and the world, and doing good. These principles can be read in very old literature like the Vedas, which are around 10,000 years old in written form. Yoga is not part of a particular religion; every religion in the world contains the principles of yoga. So, what I want to tell you is that it is nothing new. It is what you want, what you would like to be, and what you would like to achieve. We all want good health. Who doesn't want to be healthy? Any creature, any plant, wants to be healthy. We all want to be happy day and night. The entire creation is moving towards achieving happiness. Humans try many ways to be happy: some seek money, some a high position, some a partner, some a beautiful car. But material happiness is limited. That happiness will one day make you sad or disappointed. However, the happiness within yourself, given by God or Mother Nature, will not disappoint you because it belongs to you since you began existing in the universe. This individual soul flutters on the waves of time, from space to space, through light and darkness, experiencing pain and pleasure, happiness and unhappiness. The Creator has created 8.4 million different creatures, one of which is the human. The human received the most powerful tool: intellect. Through this intellect, a human can develop. A normal human can become a saint, a saint can become divine, or one can become a thief or a criminal. How you use your intellect and what kind of education you have determines whether you will be happy or unhappy. Everything is within you. One saint said: "Within you is the ocean of bliss, within you is a fountain of joy, and within you is the immortal one. Kill this little 'I' ego and lead a divine life." This you can develop, but we need discipline. Make a daily practice: decide to practice every day for one and a half hours—or better, two and a half hours. After one year, if God allows, we will meet again and you will look completely different. A divine, healthy light will radiate from you. But we have to practice. Physical balance and harmony are the dharma, the principle or nature, of this body. The body's nature is to be born, to grow, and to die. But happiness comes first. Happiness lies in our good health. Health is not everything, but everything is nothing without health. You cannot buy health; you must gain it through practice and nourishment. Harmony of the body appears through good nourishment, good exercises, oxygenating movements, and relaxation. I see many yogīs here whom I know, and they practice every day. Now, I would like to show a demonstration of how to gain physical harmony. Please, if there is a demonstrator, come. Welcome. Thank you. These are the best yoga teachers of Yoga in Daily Life. Do not expect bodybuilding, handstands, or headstands. Simple but best—simple and powerful. No torturing. Now, let's say it is either morning or evening, and you come home after work. Work is beautiful but not always relaxing. Lucky are those who have good colleagues. It is the body's nature to become tired. We would like to harmonize our body. So think: "My body is my temple. My body is my real house. My body is my life." Though the body is not everything, without it, everything is nothing. What we call knowledge, the ātmā, love, and happiness are here if the body is here. Think positively about yourself; accept yourself as you are. If you are ill, accept it. If there is pain, accept it, and do something to become healthy. Thinking positively to better your physical condition is the first priority. Put yourself in such a feeling. Second, before you exercise, relax. Please, assume any posture—lie on your stomach, side, or back—where you feel very comfortable. Now, you will do this with me: take off your shoes. While sitting on the chair, relax. You will feel it. If you take off your shoes, you will feel more energy. You may lean on your chair and place your hands on your thighs, palms facing upward or touching the thigh—however you feel comfortable. Close your eyes. Take a deep inhale and exhale. Mentally say to yourself: "The whole day has passed. I was working hard for others, but now is time for myself." You may call this relaxation, meditation, or recharging your energy. You may do this for three minutes, twenty minutes, or half an hour, as you have time. Then, stretch your body. Please stand up slowly. Interlock your fingers, place your hands on your head. While inhaling, stretch your hands up and stand on your toes. Exhale, bring your hands to your head, and stand on your whole foot. One, two. One and two. One. Now, take some steps on your toes. Now, on your heels. Very good. Okay, legs slightly apart. Inhale, and while exhaling, bend to the left side. Back to the middle. Exhale, bend to the right side. Back to the middle. Left side. Right side. Very good. Hands up and hanging like this. Relax again. Hands down. Now, inhale, and while exhaling, bend forward as far as you can, touch your toes or shins, then inhale and come up. Hands down, thank you. Please sit down. There are many different ways to harmonize our body and mind. A beautiful time to work in the vegetable garden, walk with your dog, or do something at home can be relaxing. Try to feel your physical body, and your body will ask you what it needs. This is how to harmonize. Then come the yoga exercises. When you perform the postures, it is called the cosmic dance, full of happiness in your body's light. There are many exercises. A simple one is the butterfly pose—half butterfly first. Okay, you do it, and I will speak. It is very simple, but the effect is great: it works the hip joints, thigh muscles, shoulder muscles, side muscles, and stretches one leg. Then you raise your hand up and hold your toes, continue the butterfly movement, slowly come up, hand down, and change sides. When you practice, do not think, "Oh God, I have to exercise." No, it is a joy. This joy will become stronger, and each cell of your body will smile at you. Yes, hold the toes. Many of you may not know this, but now you know—it is very easy. Next, hands up, and then it's good. This butterfly was just one wing stretched. Now, I will come to the full butterfly. If the windows are closed, they won't fly out; they will levitate or be busy drinking the nectar. So, bend forward. Thank you. Now, the bow pose, slowly. These are not very difficult postures. Of course, those with knee, hip, or back problems cannot do them, but generally, they are very easy. You can judge for yourself how your muscles and body are working—the thigh muscles, back muscles, side muscles, front muscles, lungs, and other directions. Thank you. Now, Vajrāsana. This is a very, very good exercise. Today I am giving a whole practical lesson, not just talking. You are the lucky ones. This is called the cat pose, Marjari. The cat has the most beautiful, flexible back. This is very good for our back muscles and backbone, also for digestion, the stomach, and the shoulders. It is said that if you have cramps during menstruation, this will help you very much immediately. If you have constipation, it will get better. Kochka, mačkа, okay, mački pomali. Yes, now you know yourself. You see how the movement is? The movement itself explains what it is. But what are they thinking? They are thinking they are one with their body and mind. If your body doesn't work and you force it, that's not good. If your thoughts are elsewhere, that's also not good. And if your soul is not in the body, you can't do anything. Nine, ten. Khaṭu praṇāma. So, do it according to your rhythm. This will help very much to relax your muscles. Pomali. Pomali praśim. Pomali, pomali. Boy, boy... Lungs and pomals, no marathon. You have to be one with your body and mind. It's too quick. Still slow, take time. It will relax your muscles, stretching and relaxing. It's a dynamic movement called Khaṭu Praṇām, and it will help you gain better health. Your strength will improve, your immunity will improve. It is like a cosmic dance; you are one with yourself. So, your health is in your hands. Physical, mental, and spiritual health is in your hands. You cannot buy it. Thank you. Lie down and relax. After every one or two exercises, it is best to relax a little. The muscles react immediately but relax slowly. Now, beautifully, the prāṇa energies flow through the body. Yoga is the science of body, mind, consciousness, and soul. Yoga in Daily Life is a scientific system, and you have the Yoga in Daily Life book which guides you very systematically, step by step. Yoga is for better health, better concentration, a happy and long life, spiritual development, and God realization. It is your own choice, and it is your life. If I force you, you will not do it. No one should be forced; it is a human right—free decisions. But believe in love, happiness, contentment, and confidence. These are universal principles. Everyone has a birthright to them, and no one has a copyright for them—only God does. So if you are happy, no one can prohibit you. If you are content, no one will prohibit you. Everything within yourself is yours. So practice yoga, and it will help you. Sit up, please. Yes, the breath—that is something divine. It is said that when one is born, in your book of destiny it is written how many breaths you will have, and then your life will be finished. Breath is given to you. Let's say you have a chocolate box with 50 pieces inside. If you eat one every day, it will last 50 days. If you eat two per day, it lasts only 25 days. If you eat three or four every day, it will last fewer and fewer days. Similarly, how much breath you use in and out is lost. Therefore, practice balanced, slow, deep, and relaxed breathing. There are three levels of breathing: stomach breath, lung breath, and chest breath. Creatures that breathe too quickly have a short life. We humans normally breathe here [chest], but that is also not healthy. We say, "Breathe from the stomach," which means our diaphragm must be filled with air. Then you will get more oxygen, your breath will be slow, you will never be nervous, have no depressions, and will always be relaxed. People wearing tight dresses and breathing only here [chest] is very wrong. So breathe from here [diaphragm], not from here [chest]. You can do this at home: slow breath. This is called prāṇāyāma, breath exercise. There are many different kinds of prāṇāyāma for different purposes. Mostly, prāṇāyāmas are to get rid of stress, balance both brain hemispheres, supply more oxygen, and induce relaxation. This is a very beautiful prāṇāyāma called nāḍī śodhana. Use two fingers: the index and middle finger. Place them at the center of the eyebrows. With the thumb, close your right nostril from the side—not like this. Now, sit straight. Inhale and exhale only through the left nostril. First, expand your stomach, then your chest. Exhale first from the chest, then from the stomach. Do this ten times: deep inhale and exhale. Keep the body straight. After ten times, place your hand on your knee. Very good. Now again, place the right hand's fingers at the center of the eyebrows. With the right ring finger, close your left nostril from the side. Press slightly from the side and inhale long, then exhale slowly through the right nostril. Feel the breath moving in. Feel your respiratory system. Now place your hand down. So, there are many breath techniques; this is what we call nāḍī purification—some call it Chandra Bhedan, Surya Bhedan. Then comes Anuloma Viloma, which is very good for those who lack balance in the body. Prāṇāyāma is a science by itself. You shall learn it in your yoga course and from this book, Yoga in Daily Life. After that comes the energy centers in the body, called Cakras and Kuṇḍalinī. In our body, we have 72,000 nerves. Out of those, three are most important: the left, right, and middle—the sympathetic, parasympathetic, and central nerves. These are the central nerves, moving along the spine. There are energy centers, called cakras in yoga. Purification of the cakras means gaining good health. Polluting or blocking the cakras means health problems. There are many cakras, but the main ones are eight. The first, located at the end of the spine, is called Mūlādhāra. About three fingers above is Svādhiṣṭhāna. At the navel is Maṇipūra. At the heart center is Anāhata. At the throat, near the vocal cords, is Viśuddhi. Here, at the third eye, is Agñyā. On the top of the head, where yogīs keep their hair longer, is the Bindu, where nectar is produced. And here on the crown of the head is the Thousand Petals, Sahasrāra Cakra. Our higher consciousness resides here, and our energy, which holds our destiny—called śakti—lies dormant in the Mūlādhāra, the bottom chakra. Through meditation, mantra practice, and prāṇāyāma, we can open these cakras. The śakti energy makes its way to Śiva, the Supreme. When she merges into His consciousness, called Śiva consciousness, that is liberation. That is spiritual awakening and achievement. There is a book, Hidden Powers in Humans, in the Slovak language. Please read it, and next time we can talk about this. It is divine and beautiful to feel and see how one becomes healthy, happy, harmonious, loving, long-lived, and divinely conscious. Yoga is a way to the Supreme, to God, to liberation. I have spoken too long now. You must be tired. I wish you all the best—good health, harmony, and happiness for you and your family. Thank you for coming.