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Time passes very quickly, and we have much to learn. In any case, you have learned about Netī, and I practiced it again this morning, so I can speak about it. It is truly very pleasant. If you practice Netī, you have a very good feeling the whole day, and in the evening, you sleep well. After practicing Netī, you can apply a little olive oil or sesame oil after one hour. For someone with an allergy, there is lemon oil. The best protection against flower pollen allergy is oil. You apply a little oil in the nostrils. This keeps the dust out and provides a protective film over the gentle skin. So Netī is very, very helpful and good. Now we talk about Dhautī. Dhautī also means cleaning. There are three kinds of Dhautīs: one is called Jal Dhautī, then Sūtra Dhautī, and Daṇḍ Dhautī. Daṇḍ Dhautī is not so pleasant. You prepare a stick, soften it nicely, polish it, apply a little oil, and then it goes into your mouth. But we are not so fanatic, so we can leave this out. Jal Dhautī is also known as Kunjal Kriyā. This Jal Dhautī is adopted from the elephant. When an elephant has acidity in the stomach, it drinks water and then brings the water out again with its trunk. Just as we experience heartburn, animals do too. This is taken from the elephants and is called Kunjal. You can call it Kunjal Kriyā or Jal Dhautī. On an empty stomach in the morning, after going to the toilet, you take warm water with salt, as for Netī, and drink one to two liters quickly. Afterwards, use two fingers to press the little tongue, place one hand on the belly, bend forward, and all the water comes out. This also purifies the elementary channels. You can do this once or twice a week. Doing it every day is not so good; do not use it too much. Sometimes, if you use too much force, a little blood may come because you have slightly injured your throat or vocal cords, but do not worry, that does not matter. So, do not use too much power. People with high eye pressure should not do it. People with a very high level of diabetes whose eyes are already affected should not do it, because the pressure is not good for the eyes. Otherwise, you can do it. If you have had an eye operation, do not do it for three or four months. Before you learn or do it, you must speak with your yoga teacher, but you must tell them what difficulties you have. It is very, very good. Sometimes it is not good for those who have a hernia, because the pressure also disturbs the hernia. Especially after a hernia operation, do not do this kriyā for one year. This also applies to navel hernia. Then there is Sūtra Dhautī. Sūtra Dhautī is taken from cats and dogs. You know when cats or dogs do not feel good in the stomach, they eat grass and then vomit. Similarly, you swallow a cotton cloth, a very nice linen cloth about 15 centimeters wide and about 2-3 meters long. Our intestine is eight and a half meters long, but of course it should not go through the whole intestine, so two to three meters is good. You soak it in warm water of the same quality with salt. Then you hold the end of the cloth, fold it a little, put it in the mouth, chew it, and swallow. If it does not go, drink a little water; it will go. When about 20 centimeters remain, slowly take it out. Sometimes it gets stuck and does not come out. Do not pull. At that time, you feel how a fish feels when caught by a hook—exactly. The fish has the same panic, but do not worry, you will not die. When it is a little stuck, drink the same warm salty water, hold the cloth, and then pull it out. It will come out quickly. You will see nearly 40 centimeters of cloth that is very bitter, yellow, and sour. It is good to do this once a week or twice a month. That is Haṭha Yoga. So now you are saying, "I am practicing Haṭha Yoga." Are you doing this every day? No. So, next year you are lucky, not this year. Next year we will buy the Sūtra Dhautī cloths, and you will be practicing. That is called Sūtra Dhautī. So, Jal Dhautī and Sūtra Dhautī are really very healthy. Also, for those who have a lot of mucus, cough, and asthma, the Dhautīs are very good against asthma—Netī and Dhautī. And then Prāṇāyāma, deep breathing, and especially Kapālabhāti, where you expand your chest, making the volume of your lungs wider. When you stretch your hands like this, you expand the chest. In Prāṇāyāma also, you are expanding. So, do not do Prāṇāyāma like this; this is not correct. Always sit straight. First, breathe into the stomach. Then, expand the chest. Exhale from the chest, then press the diaphragm in. So, Prāṇāyāma is very, very good against asthma. An asthma attack can occur when there is a lack of oxygen, and you get an extra pipe for oxygen. Those who have asthma have to carry this emergency health rescue. So Prāṇāyāma is very good. Through this Nāḍī Śodhana Prāṇāyāma, the body receives a lot of oxygen. Your blood has enough oxygen, which means the brain's supply of oxygen is also very good. As we grow, things become smaller; it means they get narrow, and Prāṇāyāma is that which expands them again and purifies them. It is a long process. Do not think that you do it today and next week all nerves will be okay. No, it is not like that. Slowly, gradually, every day. Also, a certain kind of food is important: fruits and vegetables. They contain a lot of oxygen and vitamins. Meat, fish, and eggs have dead energy. So when you eat dead things, you have no energy. Fruit and vegetables are still living; they have fresh energy. It is a life energy, and this is very important for us. Therefore, to be a vegetarian is a noble ideal of life, to lead a noble way of life. And at the same time, there are the ethical principles of Ahiṃsā. So, eat more fresh vegetables, eat more fresh fruits, and I think that is very good for our health. So, Dhautī and Netī, Kapālabhāti I told you already, and Trāṭak we did already. Now comes Nauli, and Nauli needs long-time practice. But before that, we can do Agniṣāra Kriyā to purify and awaken the digestive fire, and that is why Agniṣāra is very powerful. Agniṣāra Kriyā is a great help if you do it every day for cleaning cholesterol, blood vessels, and the liver. It is a one-minute program, every day, in the bathroom, so you cannot forget. You can definitely dedicate one minute for your good health. Agniṣāra is done with Kumbhaka (breath retention) outside. Who does not know? Hand up, please. Who does not know Agniṣāra? Let them raise their hand. Only a few of you do not know. Then read in the book Yoga in Daily Life, and everything is described there, with the postures also. So, with the breath outside, you move your stomach in and out for two or three rounds. Then there is another Kriyā called Nauli, the churning of the stomach muscles, which also influences our intestines. There are four kinds of Naulis. One is from right to left, rolling in this direction like a cement mixer. The second is from left to right; this is easier. Then it is from up to down, and then from down to up. If you can do this Kriyā Nauli, you can digest iron beans. That means you can declare yourself the healthiest person in the world, and you will be one of the persons who will enjoy a pension for a long, long time. You know, there is one man who has been enjoying his pension for more than 100 years. This year, he celebrated his 136th birthday. He has no high cholesterol, no high blood pressure, no diabetes. His kidneys are working perfectly, his heart is working perfectly, his liver is perfect, his digestive system is very good. Everything is perfect, and he is able to get up and walk, go to the bathroom, go to the eating room, and go to the sleeping room—136 years. Because he was serving the British—he served in the British Army when they were in India—his name is in their records, and he is receiving the pension. So, I wish you also that you will enjoy your pension for long, long years with Agniṣāra Kriyā and Nauli Kriyā. So, who does not know what Nauli is? Hands up, please. One, two, three, four persons. Please read in the Yoga in Daily Life book. Now, who knows how to practice? Please, who can do it? Hands up. Many, many, thank you. Very good. So, you will demonstrate; come. In any case, you have had no breakfast today because it should be done on an empty stomach. Can you do both or all four? Two. Take off your shirt. Thank you. It is good to have such a disciple. Explain. Nauli? Yes, explain. Other direction? Thank you. Now, who knows how to do the other direction, up and down? You know? Okay. So, girls and boys, those who want to have Kriyā Yoga and to become yoga teachers, they have to perform all four different kinds of Nauli. For that, you have three years, so in three years' time you will be ready for making a yoga teacher diploma, and at the same time you should practice for three years to do all three kinds of Naulis. One more thing: then you do not have to go for weight watching. You need not stand every morning in the bathroom on the scale. The girls need not be worried about anything. That is the cheapest and easiest way to lose kilos—to remain fit. So Nauli is very, very good, and it is said that those who can practice Nauli, Agniṣāra Kriyā, and Bhastrikā Prāṇāyāma, it is 99% sure one will not be a victim of cancer disease. And now, you know, cancer has become a civilization disease. So, your health is in your hands. Your doctor can only give you some advice and give you some tablets, but healing and becoming healthy are in our hands. So this is the Nauli Kriyā. Then finally comes the Basti. In Basti Kriyā, they use Nauli or Uḍḍīyāna Bandha. They go into water up to the waist or sit in a water tub, and through this Nauli Kriyā vacuum, they suck the water through the anus and then go to the toilet, so it is completely clean. This has been adopted in the medical system—what you call it? In the office, German, enema. But this enema does not help you as much as the Basti Kriyā does. To make Basti easier, we developed Śaṅkha Prakṣālana. Śaṅkha means the conch shell, which goes round and round like a spring. When you put water directly in, it does not go directly; it takes time. But you put water in and then turn this conch a little, and water comes out. Similarly, our intestines, the large and small intestines, which are compact here by the heavenly architect, also go like this. Our human intestines are about 8.4 meters long. Whatever you eat has to go through 8.4 meters. All creatures which ought to be or should be vegetarian have long intestines, and the meat-eating creatures have short intestines. Therefore, according to Prakṛti (nature), for humans to consume meat is not advisable. Whatever you eat lies long in your intestine, which causes a lot of bad energy in the body and many disease problems. Śaṅkha Prakṣālana should be done with your experienced yoga teacher, four times a year. Our seasons change four times. It is not only that nature is changing four times; it is also changing our body. We are not separated from this tree. The seasons influence this tree and our body exactly. You see, there is spring, then summer, then comes autumn, and then comes winter. Similarly, there are changes in the blood and all the renewing of the tissues in the body. In this way, changes occur in the tissues, in the blood, in our body, in all our cells. Automatically, changes take place. So, Śaṅkha Prakṣālana, to do every third month, is very advisable. Every three months, once in three months, you do Śaṅkha Prakṣālana. We have different postures in the Yoga in Daily Life book, and what to eat is also written there. After Śaṅkha Prakṣālana, you should not eat meat, eggs, or fish for at least 35 days. In some cases, they said for 90 days you should not eat meat, fish, eggs, or alcohol, and after 90 days you should do Śaṅkha Prakṣālana again. So, for another 90 days, you are not supposed to eat these things. For one week, no raw food, and if possible, no beer, no alcoholic things, not too much citrus fruit, and also, if possible, less coffee. If you drink coffee, have it with milk, as milk neutralizes it. That is it. That is why Indians drink tea with milk. I remember when I came first time to Czechoslovakia and had lunch somewhere in a restaurant, they did not know what to cook for a vegetarian. How does a vegetarian look? After that, I said I want to have tea, so they brought black tea and lemon. I said, "But I want to have it with milk." I was surprised that in that restaurant they did not have milk. They were surprised that I wanted to drink tea with milk. It is very common to drink tea with lemon, so it was a very interesting thing. But when you drink tea with milk, it neutralizes the tea; it does not create acidity. If you drink pure black tea, it creates acidity. So that is why you should take either lemon or milk. The lemon is the enemy of acidity. Only the sour, which is against this acidity, is the lemon. Or potato juice: if you feel a hot burning and sourness coming out, eat potatoes—a full stomach, with or without spices, of course boiled. All acidity will be neutralized. Or you make juice from raw potato, add a little Himalayan salt, rock salt, and two lemons inside. Immediately, you will feel the release. So this was the Haṭha Yoga: Ṣaṭ-karma, the six Kriyās. Now, those who are practicing Haṭha Yoga do these Kriyās. And those who are practicing Āsanas and Prāṇāyāmas are doing Rāja Yoga. So this is the difference between Haṭha Yoga and Rāja Yoga.