 This year, we are shooting for that, that we want to have one million people across the world who will teach at least a three-minute yoga to one more person, their own family or friend or somebody else or whoever. One million people. Who we will give you the title of Yoga Vira, we will give you the tools, a simple video, three minutes. So we want to get one million people to teach the simple form of yoga at least to one more person. But once they know the joy of transforming one life, I'm very sure they won't stop there. See, whatever we do, write a book, or cook some food, build a building, do whatever, essentially you're doing all this in some way to touch another life, isn't it? For this, you must ask our teachers in three days to five days, they touch lives in a way that people who have lived with them for twenty-five years wouldn't have touched them. So this is a tremendous wound because when you offer a tool to someone which will transform their life, how deeply you touch them, you cannot imagine. We want millions of people to know this joy. Yoga for well-being. Yoga Namaskar. Yoga Namaskar is a powerful system by itself. It activates the lumbar region of the spine in a tremendous way, strengthens the muscles along the spine, giving it a reinforcement so that as one ages, the collapsing of the spine which causes pinching of the nerves does not happen. And if already there's damage is setting in, the best way to regenerate your spine would be by doing Yoga Namaskar. It has all-round benefits for the entire body. Yoga Namaskar is a very simple and complete process by itself. Anyone who is seven years or above can practice Yoga Namaskar. To practice Yoga Namaskar, you will need a light stomach condition. This is approximately one-and-a-half hours gap after having a meal. Pregnant women in the third and fourth month of pregnancy should avoid practicing Yoga Namaskar. From the fifth month onward, they can resume practicing as long as they are comfortable. Yoga Namaskar Instructions. Stand with your feet comfortably apart and parallel to each other. Keep your arms and shoulders loose and relaxed. Eyes open, focus on a point in front of you. Once your focus is steady, hold Namaskar by bringing your palms together in front of your chest. This is the starting position. As you inhale, bring your hands up above your head. As you exhale, bring your hands downwards so that the heels of your palms come behind your neck. As you inhale, bring your hands straight up, fingers pointing straight up. As you exhale, bring your hands down in front of your chest. This is step one. Do this three times. Step two. As you exhale, make a sound from the pit of the throat. Step three. The whole time fingers should be together, pointing straight up, even when you bring your hands behind your neck. As you bring your hands up, it is a full inhalation. As you lower it down, it is a full exhalation with the sound. After you do this three times, you'll squat straight down. Step four. As you inhale, bring your hands up. As you exhale, making the sound, bring it down behind the neck. As you inhale, bring it up. As you exhale, bring it down in front of your chest. Then as you inhale, push your hands straight out in front of you. As you exhale, bring your hands towards your chest. Do this three times. Step five. Inhale, hands up. Exhale, down. Inhale, up. Exhale, down. Inhale, hands straight out, fingers pointing forward. Exhale, hands to the chest. Once more. Step six. Inhale, hands up. Exhale, down. Inhale, up. The whole time eyes are open and focused on a point in front of you. Exhale, down. Inhale, hands straight out. Exhale, hands to the chest. Now step seven. As you inhale, push your hands straight out in Namaskar. Bring your knees to the ground. Stretch your toes behind you. Body is resting upon the heels. Place the hands together on the ground so that the thumbs and pointing fingers are touching, forming a triangle. Your elbows should be slightly bent. This is Baal Asana. Stay here until your breath stabilizes or for a minimum of two minutes. This is one cycle of Yoga Namaskar. There is a modification to the practice. Those who have hernia and also those who find it difficult to squat, you can place a support about half an inch or one inch thick below your heels and squat down, ensuring the feet are still parallel to each other. Offer Yoga Namaskar to at least one more person and become a Yogavira. Share the video and spread yoga to the world.