Подготовка учителей по серии йоги Леди Нигумы (2010, Сингапур), занятие 2

[Говорящий 1]
So there's a, she has a special mantra for opening the door to the mind. So we'll just go straight into the asanas. The asanas are nothing new, you know all the asanas.

It's the order, and it's the combination of asanas that's meant to open the chakras. So we'll start that. Please come to the front of your mat.

Hands to your heart, out. Out, right hands down. Try to move like a dancer.

Hands up. And then bend knees a little bit. And clasp your hands in the back.

Uttanasana. Hands down. Left foot back.

Stretch the, breathe. Try to stretch. Try to stretch.

The left knee should be on the floor. Then right foot back. And then knees just in chin.

Knees just in chin. And then up. Back and down, down.

Left foot up between your hands. Right knee down, stretch. Right leg forward to meet the left.

Uttanasana. Clasp your hands in the back. Up into tapasana.

And then don't stop, constant movement, watch. Keep, go back into the... And left foot back.

Left knee down, stretch. Right leg back, play. Knees just in chin.

One by one. Back into down dog. Right foot up between your hands.

Stretch. Left foot up between your hands. Uttanasana.

Clasp in the back. Up into tapasana. And hands back to your chest.

That's warm. This is just a warm up, this is not any particular tapasana. Back down.

Uttanasana, clasp in the back. Hands down, left foot back. Left knee to the floor, stretch.

Right foot back, play. Knees just in chin. Foot up between your hands.

Right knee down, stretch. Right leg up between your hands. Uttanasana.

Clasp in the back. Up into talasana. And then one graceful motion, keep going.

Uttanasana. Then your right foot back. Right knee down, stretch.

Left foot back, play. Knees just in chin. Cold breath.

Back into down dog. Right foot up. Clasp behind.

Up into talasana. And then keep going for the other side. Hands down, right foot back.

Knee on the floor. Stretch. Left foot back, play.

Knees just in chin. Cold breath. Down dog.

Right leg up between your hands. Left leg forward. Clasp in the back.

Up into talasana. Deep breath. Exhale, hands down.

Uttanasana. Uttanasana with a clasp. Hands down, left foot back.

Knee down, stretch. Right foot back, play. Knees just in chin.

Cold breath. Down dog. Left foot up.

Right foot up. Uttanasana with a clasp. Talasana.

And then keep going. Hands down, right foot back. Play.

Knees just in chin. Cold breath. Down dog.

Up into talasana. Right foot forward. Left foot forward.

Talasana. Deep breath. Knees down.

Talasana. Uttanasana. Left foot back.

Right foot back, play. Knees just in chin. Down dog.

Left foot forward. Right foot forward. Uttanasana with a clasp.

Talasana. And then keep moving. Right foot back.

Stretch. Left foot back, play. Knees just in chin.

Cold breath. Down dog. Uttanasana with a clasp.

Talasana. Hands to your chest. Stop there.

Come down on your bottom. Then we're going to start on the chakras, okay? What's the first chakra?

Mudadara, right? And then it's just a general tadasana with your left foot leg forward. Can I borrow your kettle?

Okay. We have a problem. At the lower end and at the top end of the knots you can't twist them.

You can't twist the top of your head, okay? And you can't really twist the perineum. So, whereas the the twist at those two points you just put pressure on it and it opens it.

So, instead of trying to untwist you just put pressure and it opens the twist, okay? So, try to get your right heel tucked in below your mudadara. So you're not sitting on it, okay?

It's just tucked in and then left leg forward. And then don't come down. Just go halfway and breathe.

Breathe there. Five. Four.

Three. Keep breathing but breathe through your mudadara chakra. Don't breathe through your nose.

Breathe through the chakra, okay? It's breathing out and in. Concentrate on the chakra where your heel is touching.

Breathe out. Five. In.

Breathe out. In. Breathe out.

Three. Breathe in. Breathe out.

Two. Breathe in. Breathe out.

One. Breathe in. Come up.

Arms up. And then go down into a real general shinsetsu. Five out.

In. Four out. In.

Three out. In. Two in.

Two out. In. One out.

In. Come up to sitting. Switch your legs.

Heel into the perineum mudadara. And then halfway down. Come up.

And just breathe through the perineum. Five. Out breath first.

In. Four out. Four in.

Three out. Three in. Two out.

Two in. One out. One in.

Come up. Raise your arms. And then come down into a real general shinsetsu.

Five out. Five in. Four out.

Four in. Three out. Three in.

Two out. Two in. One out.

One in. And then come up. We finished putting pressure, which is the untwist, right?

In the mudadara. What's the next thing to do? Stretch.

So, how about baddha konasana? If you can, open your soles of your feet like this. And then we'll just take five breaths through the perineum, okay?

Don't go down yet. Five. Four.

Three. Two. One.

And then come down over your feet. As far as you can. Breathe out five.

Breathe in. Breathe out four. Breathe out three.

Breathe in. Breathe out two. Breathe out one.

Breathe in. And then come up to sitting. I think I was going to demonstrate a Tibetan pose.

No, wait. You know Ashwini Mudra? Yeah.

So that's where you are contracting your anus, right? Because horses do something. I don't know what.

So this is similar, but you move the position up between your legs. You're not contracting your anus. You're contracting at the perineum.

And you'll do small contractions as you breathe. So cross your legs comfortably. Sit comfortably.

And then we're just going to breathe normally and do a contraction between the pee pee place and the poo poo place. Contraction there. Okay?

What is that? Why are we doing that? Yeah, we finished stretching.

Now we want to gather the prana into the Sushumna. So just five calm, slow breaths and contract that area. Ready?

Out five. In five. Out four.

In four. Out three. In three.

Out two. Out one. In one.

And relax. Now we have to shake out the perineum, right? So that's a special Tibetan pose.

Ningbo's going to show you. It's called Bechung Sung. Okay?

One, two, three. They do it in Tibet, but you can do it from standing. You go into a cross-leg and you fall.

That's Bechung. Chung means smaller person. Don't forget who's the client for this yoga.

There are ten levels of this yoga. We are doing level one. It's supposed to be easy.

We want to make it happy and comfortable for people. These are working people. If they aren't happy, they won't come back.

If it's too hard for them, they won't come back. They'll say, oh, yoga is too hard for me. So the idea is do each step with the chakra, but as simple as possible, as easy as possible.

Because your goal is what? You want to open their chakra. Why?

You want to make them happy and smart. Then if they only come once, you don't have enough time. Okay?

So the goal is just to get them to come back. If it's too easy, that's okay. If it's too difficult, they won't come back.

So the first series, there are ten levels, right? The first one just should be easy. So show that level two would be with a full lotus.

And then you would be doing it out of rooster. And then they won't come back. So just crossing your legs in Sankasana.

And then don't hit your sit bones. You're not supposed to hit the bone. It's in front of the bone.

You're hitting the place where the chakra is. So three. Then relax for one breath.

And then three more. Relax for one breath. And then three more.

Relax for one breath. Then we're just going to do a simple Vinyasa, yeah? I personally like people to raise their hands up.

And then you set your hands nicely. And then you do your little jump line. And then just go through Vinyasa.

And then stop and down dog and hold. Three. Two.

One. If you can, jump through. Your feet, jump through and sit down.

That's nice. What's the next chakra? So lay back on your back.

This is at your tailbone. So the first thing we're going to try to do is twist at the tailbone. Left foot to your right thigh.

Right arm to your left knee. Left hand to the sky. And then open like a book.

Left hand goes out to the side and knee comes over to the side. And look to your left. Straighten your arm.

Left arm. Straighten your arm. Try to get all five fingernails touching the ground.

All five fingernails touching the ground. Five. Four.

Three. Two. One.

Reverse to the other side. So you're going to raise your right knee. Left hand to the right knee.

Right arm to the sky. And then open like a book. At the same time.

Open your arm and open your knee at the same time like this. Yeah, nice. All right.

All your fingernails on the floor. Arms straight. Five.

Four. Three. Two.

One. Come back to center. And then sit up.

Step to what? Scottish dance. Step to Scottish dance.

How? Yeah, just a touch. Now, firstly, you know what's good is to have your client, you want your client to be aware of their chakra, right?

They have to think about their chakra. So it's good to pause, say, go down half range and just breathe out of your Scottish stomach. The breath is not going like this.

It's going like this. So five breaths, just breathe out of your Scottish stomach. Five out.

Four out. Three out. Two out.

One out. Raise and then lower into a full Paschimottanasana. Five.

Four. Three. Two.

One. Come up. What's the next step?

Gather in the front. So we'll be doing like a Navasana. Bring your knees up, And then you can either keep them there or you can straighten them.

Five. Four. Spread your fingers.

Three. Two. One.

Come down, lie on your back. What's the next step? You stretch.

You stretch. And we gather. Now we have to shake it out.

Do you know a windshield post? Windshield wiper? Keep your feet where they are on the ground.

It's not a side twist with both knees. Keep the soles of your feet in the same place. Bend your knees.

Keep your head back on the floor. And then just drop your knees to the left. Knees up.

Drop to the right. Knees up. Drop to the left.

Knees up. Drop to the right. Knees up.

Drop to the left. Knees up. Drop to the right.

Knees up. Drop to the left. Knees up.

Drop to the right. Knees up. Drop to the left.

Knees up. drop to the ground. Knees up, straighten your legs.

Come up to sitting. Cross your legs, go through a vinyasa. And stay in down dog.

Left foot forward into a lunge. Right knee to the floor. Keep them perpendicular.

So you're not in a deep lunge. You're in a straight lunge. Both are perpendicular.

Raise your right arm to the sky. And then twist over your left leg. You can do namaste if you want.

Hold for five. Four. Three.

Two. This is a twist at the money point. One.

Bring your right leg forward into an uttanasana. Three. Two.

Left knee to the ground. And reverse. Namaste over your other side.

Don't do a deep lunge. It's a straight, right? Five.

Four. Three. And then bring up your left foot forward into uttanasana.

Again. So this we're doing twist and stretch at the same time. Five.

Three. Come to sitting. Stretch out your legs and come to lying down.

This is just simple leg lifts. Arms at your side. Palms down.

Lift your left leg. It's flexed. Now point and lower.

Right leg up. Point and lower. Left leg up.

Point and lower. Right leg up. Point and lower.

Left leg up. Point and lower. Right leg up.

Point and lower. Left leg up. Point and lower.

Right leg up. Point and lower. Left leg up.

Point and lower. Right leg up. Point and lower.

One-minute Bratz vacation, holiday. My experience, a new client needs this. A new person really needs this.

You're trying to attract working people, right? Who think they can't do yoga. Maybe they're overweight.

Maybe they're working at the computer all day. My experience is they really, really need a rest in between some poses. Otherwise, they'll go home.

They won't come back. Now, arms at your side. Palms down.

Tuck your palms under your buttocks. We'll do double leg lifts. Both legs up.

Both legs up. Point and lower. Both legs up.

Point and lower. Both legs up. Point and lower.

Both legs up. Point and lower. Both legs up.

Point and lower. Point and lower. Come to sitting.

So the twist over your knee was the twist. The uttanasana was the stretching. This was the gathering of the prana.

And now we have to? We have to distribute, okay? So we'll do Kapalabhati.

Kapalabhati means skull, right? Kapalabhati. And it came in the English as skull.

Bhati is a root. It's bha. And it came into Greek as pho.

And it's in photograph or photon. And it means light. So it means shining skull, right?

Kapalabhati. Chin Mudra. You know, my experience is that a new person, a completely new person, I don't think they can do more than 15, something like that.

So we'll just do, we're pretending that you're a working person, right? Not a yoga teacher. Okay.

And then we'll do like 15 breaths. Breathe in. And then start Kapalabhati.

Stop. Big in-breath. Big out-breath.

Big in-breath. Big out-breath. Extend both of your feet.

What's next? We just finished Manipura. Yeah, Anahata.

So we're going to try to twist the heart chakra, right? We're going to try to open it with a twist. So what's your next move?

So you'll be crossing your left knee over your sorry, your left foot over your raise your right arm. And then come down. I think for a new person, I tell them to just raise their arm like this.

And try to stretch your fingers. Get some kind of movement. And look over your left shoulder.

Hold for five. Four. Three.

Two. One. Release and counter-twist to the other side.

And then switch your feet. I have to show you one more thing, okay? Where this cross at here, what do you call it?

Bruba, right? Magya Bruba. Yeah.

When people feel under stress, they tighten this knot. How? Like this, okay?

You can see people, they get something here, right? It comes from this knot. Okay?

It's a side of this knot. When you feel unhappy or you're in pain or something, then you get this knot here, okay? So, what's an easy way to open this knot?

Don't forget that these two side shells, the two bad guys, they come down from here, right? So you have to try to release the tension in this area. What's a good way to do?

Smile. Okay, just smile, okay? Really.

Lasyasana, okay? Lasya means the smile, right? And that's a real asana.

In Tibet, that's a real asana, okay? So, if you physically, if you smile, it takes pressure off the two termination points, and that takes pressure off of here, okay? I think especially in Kapalabhati, most people are going like this.

And my teacher was very strict, you know? How to smile during Kapalabhati. Okay?

Because if you're doing this, you are tightening these things, you see? You're supposed to be loosening them. But if you are like this in your asana, if your mouth goes down, there's more pressure on this knot.

Physically, it's just a physical thing. That's why people smile. And that's why people frown.

It's a channel thing. It's all to do with the knot here, okay? So, in your asana, now you're going to do the right side of Matsyendra asana, you're going to smile like Mona Lisa.

Friendly is happy. Virgin Mary. I call sometimes Virgin Mary smile.

Happy face. Relax the two side channels. Hold for five, four, three, two, one.

Down. Counter twist to the other side. Hands up like this.

Slap the mat. Vinyasa. Come to down dog.

Hold for a minute. Five. Left foot forward between your hands.

Come up into warrior two. Hold for five. Five.

Try not to lean towards your front knee. Your torso is back. Five.

Four. Tuck your tailbone if you can. Three.

Lasyasana, lasyasana, lasyasana. Yeah. Yeah.

Giggle. Giggle asana. One.

Straighten your left leg. In reverse of me. And warrior two.

Five. Bring your torso back. Four.

Tuck your tailbone. Four. Three.

Smile. Two. One.

Straighten your right leg. Shorten your stance. Bring the feet a little bit closer.

Left arm up. Make contact between your left ear and your right arm. Bicep and the ear.

Make contact. It's a trick on asa variation. You won't go down all the way.

Probably you can go down to your knee or your calf. But go down. Bend to the left.

Keep your arms straight. And don't lose the contact. Keep the contact.

You won't be able to go very far. This is stretching ida. You are stretching ida.

You won't want Starbucks so much. Really. This is stretching ida.

Five. Three. Two.

One. Come up. Reverse the arms.

Make contact. Keep the elbows straight. The palm will be facing the floor.

And then bend to your left. Now you are stretching pingala. You won't get upset if I push you a little bit.

Five. Four. You can look to the ceiling.

Palm to the floor. Three. Two.

One. Come up. Gracefully step to the front of your mat.

By the way, you feel it's much more of a stretch, right? And if you do, you know, if you just do this, it's not stretching it so much. This is prettier.

This one is prettier, but it's not tapping the bad guys as much. Okay? All right?

Hands to your chest. Clasp your fingers. Hands to the sky.

And then bend to your left. Open the English channels. You're done.

Good job. Tuck your tailbone if you know what that is. Four.

The prana will flow better. Three. Two.

One. Come up to center. Change the clasp.

And then bend to the other side. Five. Smile.

Four. Three. Straighten your elbows.

Two. One. And then come up to straight.

All these spins to the side, you can bring it up. They work better if you're, you know, tailbone can be out like that, right? You think it's doing good, right?

Oh, I have such a nice bend in my... Try to tuck it, okay? It's like this, okay?

And then it opens the... It stretches the knot here. Swadhisthana and Manipura, it lengthens them, okay?

Instead of... This thing tightens them, okay? So, especially when you're doing a side bend, it's good to straighten them, okay?

And next is Trikshasana. Your right leg will be bent. Now, your client who's been at a computer for the last 10 years for 12 hours a day, this is okay.

If they just do it on their ankle, that's okay. And then Namaste at your heart. If you can do, bring it up to your right knee.

If you want to improve in this pose, close your eyes. Fall down a few times. Three.

Fall down a few times. That's good. Two.

One. Release. Other side.

Even if you don't want to close your eyes, just close them halfway and you can get more experience in it. Five. Four.

Three. Two. It's okay.

One. Bring it like that. It's good to fall down, okay?

It means you're making progress. It's good. Really, it's good.

You can open your eyes and it's safe and you don't learn anything and you don't get any progress, right? You close your eyes and you fall down a few times and then you get better. Okay, so come down to sitting.

We're working on the heart chakra and the heart chakra. And we want to put some pressure on it from the back. How?

How to put pressure on the back of your heart? Half shoulders down. Okay, Nimbo will demonstrate.

You're not trying to make a shoulder stand. You're not trying to get your feet straight up. The feet should be at a diagonal.

He's not even trying to make them straight. Because why? That would be good to do for the Vishuddha chakra.

That would help the chakra at your neck. But we are working on a different place. We are working on the heart chakra.

So this is actually better for the heart chakra. Later we'll do the shoulder stand for the Vishuddha. But we'll do it in the right order.

Right? We're going up, right? So this is Viparitakarani.

Very famous in Hatha Yoga. So go into a Viparitakarani. Try to feel pressure behind your heart.

Try to feel pressure on the mat behind your heart. Not your neck. Try to feel pressure behind your heart.

We'll hold for ten. Ten. Ten.

Nine. Eight. Seven.

Six. Five. Four.

Three. Smile! Two.

One. Come down slowly. Hands up and do a Vinyasa.

Come up to sitting and do a Vinyasa. That's beautiful. Come to down dog.

Knee to plank. And lower all the way down. We're going to try to do some stretching now at the heart chakra.

But from the back. So hands to your sides. Arms up.

And we'll go Shalabhasana, right? So I'm going to in-breath. Head's up.

Chest up. Legs up. Arms up.

Hold for five. Five. Smile!

Four. Three. Two.

One. Smile. One.

Smile. I'm not letting you down to every smile. Just smile.

I see everybody smiling. Okay, come down. Tuck your hands under your head and take a nice rest.

Turn your head to the back. Make a pillow and turn your head to the left. I found out if you let new people do this, they will come back.

If you don't let them do this, they don't come back. This is a miracle. Five.

Relax. Smile. Four.

Three. Two. One.

Dhanurasana. Grab your ankles. Grab your ankles.

And then an in-breath. Five. Smile.

I'm going to hold you to every smile. Four. Nice smile.

Three. Yeah. Two.

One. Come down. Now, pillow the other way.

Pillow your head the other way. Rest for five. Five.

Four. Three. Two.

Those backbends, they help to gather the prana into the heart area. You don't want to do too much into the heart because there's a problem. Avata disorder, right?

You could get too much prana in the heart and it makes you kooky and nervous. So we don't do it too much. Now we have to distribute the drops of the heart.

We're going to do what's called, say, Geling. Geling. Geling.

[Говорящий 2]
Geling.

[Говорящий 1]
Geling is a lady horse, racing horse. Geling. G means her milk.

Gem means she has to spread it out. And she does this. Ningbo's going to show you.

Very difficult pose. One. Two.

Okay, just a horse roll. It's called horse roll. It distributes the prana in the back of the heart.

So five horse rolls. I suggest you exhale going back. Inhale going up.

I would go a little bit farther than Ningbo. I would go all the way down to the ground in the front. What's the next chapter on?

[Говорящий 2]
Vishuddha.

[Говорящий 1]
Yeah, Vishuddha. Which in Tibetan we call Sambhoga. But that's a different story.

We'll talk about it tomorrow. So we're going to just do a table top. Which way are your fingers?

Fingers towards your feet. And come up into the table top. Let your head go back gently.

Move your neck a little. You're working on your neck. Five.

Four. Three. Two.

One. Release. Tomorrow we'll be turning the head.

Yes and no. And we'll be untwisting at the neck. So after untwisting, what's next?

Stretch what? Yeah, next chapter. Vishuddha.

What's a good way to do that? Shoulder stand. Okay, go to shoulder stand.

Life's great to give people maybe 15 breaths, right? Maybe 10. Great to shoulder stand.

Try to breathe through the back of your neck. Try to breathe through the back of your neck. Five.

I'm sorry. Fifteen. Ten.

Five. Smile. Five.

Three. Two. One.

Please come down. We finished untwisting the neck. We finished stretching the neck.

What's next? Some kind of gathering, okay? Some kind of gathering motion.

So please come to sitting. And take a sit-up. Easy cross-legs.

Chin up. We're going to do a little bit of Uddiyana Bandha, okay? But not with retention, okay?

Not with holding your breath. Why? It will make them tense.

It will make a new person tense. You will destroy all the progress they make. In five seconds of holding they will lose all the opening of the chakra.

Some tightening in and up. But without retention. So breathe easy.

Breathe nice, slow, shallow. But try to bring it up and in. Stomach to spine.

But don't try to hold your breath. So breathe slowly. Breathe shallowly.

But bring some gathering motion into here. Hold it. Five.

But breathe. Four. Three.

Two. One. Extend your legs out in front of you.

Elbows to the ground. Come up on your shoulders. And then bring your neck back.

Later, at a higher level, you'll be quite muscle-y, but not enough. Come up on your shoulders. And back on your head.

Five. Four. Three.

Two. One. One.

Come up to sitting. And go into child's pose to prepare for what? To prepare for what?

Because we're going to want to put pressure on the top of our head. Your clients, most of them, won't be able to do a headstand right away, right? Four.

Three. Two. Okay, look up.

You can stay down if you want, but look up at Ningbo. He's going to show you modified headstand for new people for beginners, because most of them can't do a headstand, right? We're talking for new people.

See, I've used to get some pressure on the Sasvara Chakra. Get some pressure here. This is the final pose.

It releases all the prana. And if you do this one, and you have some release of the Na here, you feel really good. You'll see if you do this series every day, and it's moving up the chakras, and the prana is finally moving in the Sushumna, you just feel better afterwards.

You feel happy. You don't feel tense. Sometimes some I do Ashtanga, I feel tense.

I don't know why. I did for the first three years of my yoga, I did Ashtanga. And I was taught by I went to Sri Gopalacharya.

But it made me tense and angry afterwards. I don't know why. I'm not sure.

And each person is different. Some people it helps them a lot. For me, I feel tense.

I feel angry afterwards. So the idea here is if you put some pressure on the top of the head, if you open the last chakra, then the Sushumna, the prana is moving, and you feel something relaxed, or you feel something happy, and, I don't know, contented, right? So we'll start with, I don't know, what do you say, how many would you do for a new person?

I don't know. How many breath? Headstand.

[Говорящий 2]
What, ten?

[Говорящий 1]
No, for a new person? How many in a real headstand for a new person? Five seconds?

Huh? I think 15 maybe. I think 15 seconds, 20 seconds.

Yeah, let's try 15, okay? So come up into the headstand. One second, one second.

Yeah, yeah. If you want to do the half, it's okay. If you want to do the half, it's okay.

If you want to stay in the half, just try to walk between If you want to stay. If you want to stay. If you can do a full headstand, it's okay.

Ten, nine, eight, seven, six, three, two, one. Come down. Come down into child's pose.

Come. And then come into Shavasana. We'll be doing about ten minutes of Shavasana.

Let's start. Okay, okay, okay.

[Говорящий 2]
Nice and quiet.

[Говорящий 1]
I'll be doing a little massage on some people. If you don't want, if you're too shy, then just shake your head. And I'll do more.

Please start to move your fingers and toes. Move your hands. Move on your left side.

Relax for a second. And slowly come up to sitting. Today we tried to learn something about opening the Sushumna.

And the goal of that was to make other people happy, to make the people who come here to take yoga from you, to make them happy, contented, peaceful. So today we did a lot of good karma. So the last thing in our tradition, the last thing to do is to give that karma away.

So in your life, take all the good things you've learned today, all the sweet things you've learned today, and offer them to the people who will come to this place in the future. Offer the good karma of everything you did today. Give it to the people who come to this yoga studio in the future.

They should be happy, contented, should have a good life, happy life. Give your efforts today to them. Please hold your hands at your heart.

We'll do one om together. Breathe in. Breathe out.

Breathe in. Thank you. Okay, for tomorrow.

Say chi. Chi. Nan.

Tap. La. Tor.

Be. Chi. Nan.

Tap. La. Tor.

Be. Chi means to move the prana from the outside. When you do a twist, you're moving prana, right?

Nan means how to do from the inside with meditation, okay? So you have to we say, Tor, Be means you can't divide them. You have to do both at the same time.

You can't just move prana with your body. You have to move it with your mind also. And you can do both at the same time.

So in our asana, we are doing the poses, but we are also moving the prana with the with the mind on the inside. That's Nan. So chi, Nan, outside, inside, Tor, Be means use both of them together.

So today we learned chi, right? We did outside. Tomorrow we'll learn some inner way to move the prana.

And when you do them both, it's very powerful. Inner way is faster, easier, less expensive. But the outside way is more, you make progress, you know.

Today I learned to do, I did my first Urdhva Dandasana. You feel happy. To measure the mind's progress is very difficult.

How long did you meditate? Six months. How are you doing?

I feel worse than before. So should you stop meditation? No, no.

Do you realize how bad I would be if I wasn't doing meditation? So it's good and helpful. So tomorrow we'll learn to move the prana.

Thank you for coming. Thank you.

[Говорящий 2]
Thank you very much.