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Now, slowly raise your hands up and fold your palms. Make your hands like a pyramid, and feel the energy flowing from above into your body—this pyramid, or it looks like a flame. Keep your body straight, your elbows straight. If it is possible, try to touch your upper arms to your ears. Now, open your palms, take a deep inhale, and exhale. Feel the circulation at the tips of your fingers and palms—a sensation that is simply the flow of blood. Now... pray for your body. And pray for your body. And pray for your body.... And... You all should have good... You experience those vibrations, you experience those vibrations... you experience those vibrations. For you, for you... for you... And now, slowly raise the upper part of your body, come up, and place your hands on the thighs. Now stand on your toes—not your whole feet, just the toes. Sit on the toes, with the knees and heels lifted up, and the knees as well. That’s it. The core or the true self, or the fits written apart, not hand side words. Balance, take time, no problem—this is not a challenge for you. Yes, you have good concentration. Do not force the hands on the front or the chest. Balance, k— You, you... you. Keep your palms and hands down, maintain your body straight. Now feel your body; observe how you feel—relaxed, stiff, tense, or if you have pain anywhere. Analyze your body. Legs slightly apart, and mentally instruct yourself: "Send your cosmic light into my body as light, as life." And with this intention, now slowly raise your hands and feel the energies moving. Move the hands sideways downwards, as if you are breaking through layers of water and emerging, or as if you are passing through energy—there is something, there is something, a thick layer. Akhobī tāko, akhobī tāko,... akhobī tāko... akhobī tāko ā... Now in your bōṛe, in your bōṛe, in your bōṛe... in your bōṛe, in your bōṛe... Praṇā praṇā... praṇa... And blowing and blowing... and blowing... and blowing... Back muscles, neck muscles, arms—now this time, with the coordination of the breath, inhale, hands up slowly. We have plenty of time. And hands up. Fold the palms. Normal breath, dārvala breath. Keep the body relaxed, balanced. Now open the palms, stretch the arms completely, turn the palms a little to the side. Deep inhale, and while exhaling, slowly, slowly bring your hands down. Legs further apart. First, we will do Trikoṇāsana in a different way, interlocking the fingers. Hands behind the neck, legs apart, body straight. Inhale and exhale. Now, deep inhale, and slowly bend sidewards as far as you can. Remain there, normal breath. It will be easier if you keep your legs farther apart. Try to stretch your side muscles, and try to look up to your elbow. Normal breath, keep your fingers crossed, take a deep inhale, and while exhaling, now bend to the right side. And slowly come up, hands down, and place the hands on the shoulders. Rotate your shoulders a little bit in the other direction. Again, something comes for balancing, which is not only for good concentration but also for strengthening our leg muscles and our ankle joints and muscles. Now, raise one knee up—but those who have problems with ankle joints, don’t do it. And hold your knee, remain straight, and concentrate on some point. Concentration, good leg muscles, surprise—you are doing very good, therefore stay longer. Prepare yourself. And this time, both knees up. Perhaps next time, okay? So, again, legs apart. And look to your right elbow. Feel the stretching of the side muscles. Definitely, it has a very good effect on our side muscles and kidneys. Very good for our hips. And slowly come up. Same thing to the right side. Now, we do a kind of Bhastrikā, like this. This is the right one. Wrong, this one, this is wrong. It’s wrong. The right one is from the stomach, equal length of the breath in and out. Equal length. Very good. Lie down and relax. Three times deep inhale and exhale. And then, relax the whole body. You may lie on your stomach or on the back, where you feel comfortable. Just relax the whole body and mentally remember all these postures which we did. Feel every muscle of the body which was influenced by these postures. Feel your limbs getting more energy. Relax. Consciously relax the whole body and feel your breath. And exhale deeply. Inhale and stretch your hands above the head on the ground. Keep your legs together, toes pointing towards the body. Press your back on the ground, stretch your knees and heels out, and exhale. Bring your hands down parallel to the body. Once more, inhale and stretch your hands above the head on the ground. And interlock the fingers and palms facing upward. Now, turn your body to the right and to the left. Very good. Keep your hands parallel to the body and raise your right leg up, then make cycling movements with the right leg forward—cycling. Try to analyze which part of the body, limbs of the body, joints, muscles, ligaments, is influenced by this. Do not use a pillow, otherwise it can harm your neck. No pillow. When you raise your leg up, try to stretch your knee fully straight. When the leg is raised, the toes point towards the body and the heels stretch outward. Relax. This will strengthen our back muscles, it will strengthen our stomach muscles, and it will reduce the fat from the hip joints and stomach muscles. The best way to lose weight from the stomach, hips, and buttocks is through this post-exercise. After one week of practice, it will become very easy for you to do. Thank you very much... We are still at the base of the high Tatra. And we have to come up. Relax. If you have some problem with the heart, then please do not overexert yourself. If you have had an operation, whether on your stomach or something related to your kidneys, then do not practice for at least half a year. They do not affect you. If they do not affect you. If they do not affect you.... When you relax at your own pace, you can see that back gear driving is not for you... ah... For the many, for the great many... for the many... 3 cm is a very significant progress in just one year, so we will surely reach our goal. Now, please pull the toes towards the body, and now raise the legs up as much as you can, bend the knees, and stretch the toes out. pūrṇa pūrṇa... pūrṇa... Lie down on the stomach, yes, like this is easier. But if you want, you can keep your hands by your side and not pull the toes towards the body. Bend the knees, stretch the toes, and go down, come back, and down again. Yes, down, touch the heels... 1.5 cm above the ground. Go ahead, now you, go ahead, do it ten times. Ninety-nine point five is perfect, so I will count, you continue. If you eat five dumplings, you will be able to eat eight dumplings. That means you practiced. And of course, when you eat the eight dumplings, then also the kilos will increase. It means decreasing kilos, the weight of the body. Yes, if you are 60 kilos, you will be 75 kilos. Therefore, if you eat five dumplings, then eat only three. Again, our dear cycling. The one who designed the cycle must have thought it over very well. And one who made yoga and daily life must have thought it very good that even we can do cycling while lying. That’s it. Both legs up, put back gear, and backward cycling. One, three, observe your stomach muscles, observe your hips. Back muscles, four, five, six, and of course with the prāṇa, when you stretch the legs you have to hold the prāṇa. We will do only till ten: six, seven, eight, nine, relax, perfect. Relax as you like, on the stomach or on the back. Just relax and mentally remember those exercises with which we relaxed the whole body. Just relax, relax once, deep inhale and exhale, and bend both your knees. Hold your knees, just remain there with normal breath, head on the ground. Now roll your body to the left side. Sit down, turn slightly to the right side, and sit upright. Stretch your knees out, your legs out. Is it easy or a little uncomfortable? Easy one. Yoga in daily life is simply easy. So, half butterfly, touching the ground, hold the toes with your hand, tuck in. It will be perfect on the day when you can touch your knee to the ground, dobri. Change the leg. If you need, you have flowers here. So while inhaling, look up, and while exhaling, bend forward, touch your toes, and come up. Inhale, exhale, the knees keep moving. That is why I call it butterfly. If you touch your toes, nectar is there. We are sailing, we are sailing through this stormy sea; ours is very peaceful. And hands on the thighs, now the palms open on the ground and rolling in the other direction, thumbs inward. Bend the knees, and now only the boat, without rolling. Inhale, that’s it, maintain normal breath there. Look to your toes; both your big toes should be on the same level, not like this. Yes, go ahead. I will count how many boats I have. Concentrate on the stomach and observe what is happening to your stomach muscles. Stay there. Okay, once more. Yoga in daily life. Harmony for body, mind, and soul. Diligent effort. Stretch the legs. Place your hands on the thighs. Inhale, inhale... Hands up, and hands on the thighs. Vajrasan.