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Nārāyaṇa Bhagavān Kī Jai, Devādhi Deva, Deveśvara, Mahādeva Kī Jai, Satguru Svāmī Madhvānandajī Bhagavān Kī Jai, Haradī Bhagavān Śrī Dīpa Nārāyaṇa Mahāprabhujī Kī Jai. Good evening, all dear sisters and brothers. Dobrý večer všichni, moji bratři a sestry. To all yogīs, yoga teachers, yoga practitioners, and to all people around the whole world, I wish that you are all healthy and doing good things on your path, whatever you like. As I said, as long as we are in a physical body and in different places, we have different feelings, longings, and practices. But in the end, we are all sooner or later going to go into God. Also, which is God? There is only one God. And as long as we are in a physical body here, we all like different gods. That’s why we call them different religions, different feelings, and different ways of worshipping. A proto máme různá náboženství, různé cítění, různé způsoby uctívání. That is very good. Everybody should do that. But we should lead all towards harmony, peace, understanding, and brotherhood. The result will be known only when we leave our body and then we come to our jīvātmā, our jīvās. There it will become clear what was right or not. Výsledek zjistíme, až opustíme toto tělo a zbyde z nás ta jīvā, živá duše, tak pak poznáme, co bylo správné a co nebylo. Therefore, the science of yoga, the practice of all the different practices, is yoga. It is to keep our body healthy, keep our concentration better, and also to proceed further on the highest path. But again, this is as long as the life is in the life. So maybe in humans, animals, vegetation, etc., there is life in everyone. And all are going further, not forever. This will remain. The physical human body has more knowledge. It has more in the body: the prāṇas. In that prāṇa, which connects to many organs in the body, lies what brings us to the highest consciousness. But there is also negative consciousness that is brought out. So many, you see, we see there is a lot of war, fighting; they are killing each other. That is not that higher consciousness, so let’s go with yoga. And now, in this Corona time, we need everyone’s good health, harmony, and peace. We should all live healthy now. Všichni bychom teď měli žít zdravě a měli bychom podporovat i ostatní, aby také žili zdravě. And so in his daily life, there are various kinds of yogī. Yoga is all one, but within it are many, many different parts—physical, mental, etc. So now we have a very simple practice, what I always call Sarvahitāsana. Also, yesterday we had a program, and the day before yesterday as well, that was Barīkhāṭu Praṇām. And Barikhatu Pranam is coming, and more will be given about what is the yoga we call Barikhatu Pranam. We had this program three times, but Sarvahitāsana is today. Sarvahitāsana means something very relaxed and very good, but it is very powerful. So we will begin this with the Sarva Hita Āsana. And what does this mean? That is called Sarva Hita Yoga. This is very important, and we will do it so the practitioner always has what is called the Ānanda Āsana. In the Ānanda Āsana now, our practitioner is going to relax and lie down. You can put it off. And relax yourself now. What I give you, our yogī, our Swāmī Umapurījī. A teď předám slovo naší Svámī Umapurīdžī a ona vás dál provede tímto programem. Děkuji mnohokrát a Svámī Umapurīdžī, prosím, převezme to do svých rukou. Who is practicing in front of you, okay? Vidyā. Our student, his name is Vidyā. Hari Om. Kumbhapurī Jī, Hari Om. Hari Om.... Very good evening or good morning to everybody who is with us via Swamijī TV, via webcast. You are welcome to practice with us again. We continue with our Sarvajita Asana, Level One, Part One, from the Yoga in Daily Life system. First, as our Gurudev explained already, we always start with our Ānanda Āsana. Ānanda means bliss. Completely relax, withdraw yourself from the outer world, make your mind relax, your whole body relax, and make yourself comfortable. Legs a little bit apart from each other, arms beside your body, and your head in a good, comfortable, middle position. And then close your eyes. Once deep in, and exhale, relax your... Breathe and come to yourself with your thoughts, with your body awareness. You know in which room you are, the space around you. Feel your whole body and relax your whole body: your shoulders, your back muscles. Relax the middle of your back, the spinal column, your buttocks. Muscles, your hip joints, your right thigh muscles, your knee, relax your shin and shin muscle, your calf muscles, the ankle joint, your foot, your toes. Feel your foot, so your whole right leg relaxes and brings your awareness to your left foot. So, relax your toes, the whole foot, your ankle joints, your calf muscles, shin and shin muscle. Feel your knee and relax your knee, your thigh muscles. So, both legs together, relax your belly, stomach muscles, and feel the left side muscles. Till your arm beats left side of your chest and chest muscle, the shoulder, your upper arm, elbow, lower arm, the wrist, your whole hands and the fingers. Relax your whole left arm and bring awareness to your right hand. Relax your fingers, especially the thumb, your wrist, lower arm, elbow, upper arm, your shoulder. Relax and feel your chest muscles and the right side of your chest. Still your armpits. And feel the right side muscles. So both arms are comfortable, relaxed. Bring your awareness to your neck. Imagine that your neck becomes longer. Your chin goes more in the direction of your collar bones. Don’t shorten your neck. Relax your neck muscles, also the chewing muscles. Don’t bite your teeth together. Relax. Relax your lower jaw, your ears, the whole skin of your head, forehead, eyebrow center, your eyebrows, your eyelids are gently closed. Your eyeballs, they look down, direction to your nostrils or tip of your nose. In that way, you relax your eye muscles: back of your nose, nostrils, cheeks, your lips, your tongue, your throat muscles. If you need, then swallow or make a sound. Relax your chin, your throat, and the middle of your chest, your heart center. Relax. And your breath. Be aware of your inhalation and exhalation. After exhalation, there is a short break. Wait till the inhalation comes from itself. In the nerves, relax your thoughts. In that way we get ready, we prepare ourselves for our practice, our sarvitāsans. Take one deep breath, deep inhale and spontaneously exhale. You feel your whole body from the head to the tip of your toes and from your toes to the top of your head. Also, you are aware of the room in which you are, the space around you. And start to move gently your fingers, your hands, your toes and your feet, your ankle joints. Bring your arms beside your shoulders, palms facing upwards, and turn your head to the left and right side without lifting up your head. Only movement left and right side. Don’t lift up your head, and then bend and stretch your elbows one after the other. Knee bend and stretch, and stretch your whole right side of your body with deep inhalation, and come back. Keep... Inhale your breath according to your capacity, and with exhalation, release the stretching. Bring your arm back, and from the middle of your body, go to the periphery with your stretching, and then come back, of course, with a high. Blood pressure people, don’t keep your breath so long. Inhaled and exhale, relax. And once more, stretch your whole body, both arms above the head. Bring your lower back down with the help of your belly and come back. It strengthens our... The whole blood circulation system is strengthened, and our nervous system is strengthened. With exhalation, relax, bend both knees, and hold your knees. Slowly roll to the left and right side. You can make the movement first with your head and let your body follow. This relaxes already our neck muscles. Turn first your head and let your body follow a little bit dynamically. We can do this movement after relaxing, after resting. We give our back a massage, make our back warm, and then slowly from the side. Position we sit up, make ourselves comfortable either in sīt āsana, sukha āsana, vajra āsana, or padmāsana, any meditation posture. For half a minute, close your eyes, prepare yourself for the coming spiritual practice and practice of Sarvihitā āsana, and mentally make your praṇām to your Gurudev before you start to practice. Deep in and exhale. Hari Om. Slowly look down and open your eyes, and slowly sit in the Vajrāsana, please. In the Vajrāsana and from the Vajrāsana. Get up. Look down. Who has low blood pressure? Please look down to your mat and slowly get up. Stand straight, legs a little bit apart from each other, a little more apart from each other. Our coming asana is very, very good for our elbows. We bring our elbows first, then we stretch our arms in front. Palms facing upwards at the height of the shoulders. The arms remain at the height of the shoulders. If you want to bend too much your lower back, then keep your knees slightly bent, not like only slightly, yeah. Then you have less this whole back, and then slowly, with your inhalation, bring your fingers to your shoulders, all five fingers touching the shoulders. Elbows remain at the height of the shoulders, and exhale, stretch your arms. In this way, continue: inhale to the shoulders, and exhale to the stretching. It is a very good exercise for the movement of our elbows; there’s no weight on it, so the movement... It brings more circulation in the joint, it brings more prāṇa in the joints, more blood circulation. What means the slight pressure and stretching of the joint brings more—I can’t say in English—it produces more this nourishment which is... Important for the cutlet, but only the movement without weight on it. Now, in this position, we bring our arms to the side. Take care, the elbows are at the height of the shoulders, and stretch your arms to the side, palms facing upwards. And if you want... To check yourself if you are straight, then you can stand completely near the wall, your heels touching the wall and your arms also touching the wall, and bending to the shoulder, the fingers and stretching completely, stretching. Don’t come with your arms too. Much in front, and don’t bring your arms too much back, please. Three rounds more, continue. So, every movement which we do with our joints without weight on it, it’s very, very helpful to nourish our cartilage, which covers our bones. Very good, thank you. Arms down, relax your arms. Now the next āsana is in the sitting position with legs stretched, and this sitting position, Daṇḍāsana, itself is a position where we sit with our upper part of the body straight. Your hands can be beside your hips, the fingers facing backwards. Now we try to stretch the backside of our leg, the leg muscles. We stretch them. Very good. And relax. Coming asana is the butterfly, the half butterfly, a very good exercise for our hips, which keeps our hips flexible. This asana we need for our meditation posture. So first, we bring our leg in our armpits, and we move our leg inside and outside. Be less careful with those people who have pain in the knee. They can stretch the knee a little bit, so it doesn’t pain too much. You can try, but don’t go above your pain. It is in the beginning one can feel this is normal, but everybody is responsible for his own or her own body, and then slowly we try to bring our foot till the inner part of our hip more. Inside more inside, yes, very good. Hold your toes and gently make this whipping movement. Those who have pain in the knee can bring the foot beside the thigh, like this. Our video shows it is also possible in the beginning. So don’t torture yourself too much. Now again, we bring our foot up and make the movement until our knee touches the ground. It takes some time. It’s not in the beginning; we are in the first level, part one, but this butterfly will follow us. I would say lifelong, with our yoga practice. Now stretch your left arm up. Completely stretch your arm. And bend forward and hold your toes. And here, please don’t make the mistake that your head is down and your back is bent. We lift up our head and your shoulders down, and move the knee. Very good. So, on one side, we have the stretching of the back side of our leg, and on the other side, of course, the stretching of the muscles of our foot and the movement in the hip. Very good. Now again, stretch, bring your arm up, and with your right hand, hold your right toes. Your left arm can go down and stretch your right leg in front. Very good. And bring your leg down. So now we have two legs. One other leg also, first holding and like. A baby, we’re shaking. We make this rocking movement inside, outside, carefully with your knee. You have to check if you can do it or not, but all practitioners of yoga, daily life, practice this butterfly and half butterfly and your foot till. The hip, the inner part of the hip, and gently, gently, the whipping, whipping. As we said already, the foot can be on the side of your thigh. If you have problems with your knee, if you can’t do it in the beginning, be gentle also with your body. Stretch up your whole right arm and exhale. Bend forward, hold your toes, don’t bend your knee. Try to keep one leg straight, head upright. Stretch your back straight and move. And again, bring your right arm up, stretch arm down, and... Hold with your left hand your left foot, and stretch your foot forward, and bring it down. Very good. And hold butterfly, both feet together, foot soles together. Hold them. You can, with your whole pelvis, move left, right side. Very good. Good. If you have sciatic problems, with massages, the sciatic nerve is very helpful. And then, in the middle, do this whipping of your legs gently. And then there’s one exercise more in this butterfly: we bring our elbows apart from each other, hold your... Toes, and with exhaling, slowly bend forward, elbows moving, moving... Till we bring our nose to our feet, this is for advanced practitioners who practice years and years. The butterfly, of course, young people who are flexible maybe can do it immediately, but we have, in our age, we have to. Practice Saravita Asana, and with inhalation, come up again slowly, moving forward. Moving, moving, very good. And stretch your legs again, very good. Butterfly, half butterfly. Now, a little bit shaking your thighs, your legs. We come to our... Next posture, āsana, again in the standing position. Standing position, legs depart from each other half a meter, at least half a meter. More, half a meter is the length of your lower leg. A little more, a little more, very good. This coming movement. It brings very good strength for our knees and trains the balance of the whole body, but the legs have to be a little bit more detached from each other. Take care: one leg, one toe is facing outside. Let’s say we start with the right one. Facing outside, only the leg, not the upper part of the body. And now we take care that when we bend our knee and bring the weight of our whole body on the right side leg, that we don’t make a kink inside, that we don’t have an X position with our knee. Yeah, not this, this would. Be wrong? So we bring the weight completely on the whole foot sole, not only on the toes, not only on the heel, on the complete foot sole. So that’s why the legs must be a little bit more apart from each other. Video also, please, more. Of course, if one is big, it has more, and if one is smaller, it has less. Very good. So now we start: knee and foot are in one level. With exhalation, bend your knee and bring the weight of your knee, of your whole body, on your leg. They are... All parts of the body straight. Don’t bend forward, and inhale. Come back. Once more, exhale. Balance, or bring the weight of the body on your right knee. Take care on the position of your knee, and inhale. Come back. And once more. Very good for our balance. Whole body and strengthens our foot muscles, our knee, our leg muscles. This exercise, this asana, is done five rounds. Very good. Now bring your foot again to the middle. Other leg, other foot. You can change your position if you have the feeling the legs are. Too much departed from each other, then change it. Yeah, do you have to check yourself? I don’t see. The main thing is that the foot soles have the same weight on the toes and on the heels. The knee is in the same low to a level line with the foot. So, exhale, not too much bending, only a little bit. Inhale back. Must not be so, little is enough. Yes, very good. And back. So, once more. Very good. It is helpful for the knee, yeah. If you have knee problem, this is not so extreme acrobatic. We are at the Saravita Āsana. Everybody can do it. It’s good for our whole body. Sarva means all, and the whole body, so it’s for everyone and for the whole body. Good, very good. Legs together. Now comes the strengthening of our foot muscles, and very good for our toes. We bring our right leg a little bit in front. It should be not too soft and not too hard, a little bit in front. It must not be so much. Very good. And we bring the weight of our whole body on our toes and also on this different kind of joints on. Our foot, and very good. Who has the hallux? This hematoma? No, only bend your right knee. Heel up, and bring the weight on your toes. Heel up, right. More up the heel, more up. Very good. Don’t bend forward. Keep your body straight. Keep the weight on your toes up. Yeah, give a little bit weight, but don’t bend forward. No more, a little bit more. The whole weight of the body, go. Yes, very good. And it trains also our balance. You can bring your hands in your... Hips, yeah, yes, keep a little bit the position, very good. One can feel, one gets better blood circulation in our foot. We feel that some life comes in again. More prāṇa is there. Now we change the foot. Check the position. And lift up your heel and bring the weight onto your toes. We have so many points on our foot soles; we say acupressure points, so many chakras. And all these chakras symbolize one organ. So this āsana, this movement, works on our whole body. It affects our whole organs. It goes to the top of our head. It’s like an acupressure massage. And we feel those who have cold feet always in the winter, we will have warm feet, better blood circulation, not anymore cold. Very good. Thank you, dear Vidyā. Now we come into the Vajrāsana. Vajra āsana. Vajra means iron, it means strong. So it makes our immunity strong. Those who have knee problems, please, in the knee standing, or use this meditation seat. This hookah can also be possible. Get ready for our Marjari. One of the best movements in our program of yoga and daily life is best because it keeps our spinal column flexible, our discs between all the vertebrae flexible, well nourished, and elastic, like the cat. That’s why Marjorie, when we translate it, it is the cat movements, or Biliāsana when it is the male. So, Marjorie, we start here: legs a little bit apart from each other, like your hips are not completely together, and with your inhalation, and... With a straight upper part of your body, come up into a kneeling stance. Bring your palms down, also at the distance of your shoulders, to your right ankle with your trunk. Stretch your fingers as well. Take care that your fingers are not bent, and exhale. Bend your whole back and look at your stomach. It means your neck is also moving. Use your stomach a little bit to press up your lower back, and slowly, with your inhalation, if you can do it with your breath, relax your back, especially between your shoulder blades, and a little bit lift up your neck. And again, make a round, round back. Completely exhale. Use your belly, your stomach muscles, to stretch the lower part of your back, and relax. Relax your back. Elbows are straight. If you have problems with your neck, please keep your neck straight. You need not to look up or be more straight, please continue. And when we follow now this movement, you can see how nicely stretched are the back muscles, how deep we exhale, what is with your thoracic part, with your ribs, your lungs. It works. Our whole inner organs, like a massage. And who has a problem with your wrists can bend the elbows till your lower arms are touching the ground. You can bend your elbows and do the Marjorie in this position. So, some people have... Problems with their wrists, especially when we are in advanced age and continue in this way. This kind of Marjorie has more effect on our thoracic part of the spine because here the lumbar part of our spine is not moving so much. Those who have stiffness or problems between the shoulder blades, this is a very good exercise. And now, after exhalation, please come up into a kneeling position, and with a straight trunk, with the straight upper part of your body, sit down with the help of your thighs. Muscles and relax your arms. This Marjorie, we are practicing three rounds. Now we come to our next movement. Stretch your legs in Daṇḍāsana. Here we are only learning and teaching, but practicing we have to do at home, practicing according to. Our system, Yoga and Daily Life, book online guidance, and the best is with your yoga teacher. Next is āsana, the pavanamuktāsana, which is very, very helpful for our movement of the hips, for our digestion, and when we have tension in our neck. And shoulders sitting too much, and on the computers too much, writing too much, too much and too much. And here we start with our right leg, because the digestion, thick thumb, thick intestine is going from the right to the left. And that’s why the pressure first comes from the right leg, right thigh muscles, and right side of the belly to help our digestion when we have low or slow digestion. So, please interlock your fingers under the right knee. If you can’t do it because you have a problem or pain with your fingers, then, of course, hold from the front side after bending your knee. But now, we do it like this. And one thing I would like to say also, when we practice yoga, physical practice, then try to move down your watches, your jewels, your rings, your neck, necklaces. It doesn’t help, it is not helpful, so in that way, it’s easier for us. So now, slowly bend your knee first and bring it to your belly. The foot is relaxed. Make your neck long and your shoulders down, and with exhalation, bring your head, your forehead, towards the knee. Try to pull, not up, your shoulders. Video, please. Show it how we should not do it, like this, yeah? Not like this. So we pull our shoulders down and bring your forehead to our knee. Bend your back, of course, otherwise we can’t come forward. Very good. And then, inhale, lift up your head straight and... Stretch your leg forward. We don’t put it down; keep it holding. And again, exhale, bring to your belly. Relax your foot and bring your forehead as far as you can to your knee. Shoulders down. And inhale, stretch your leg. And the third round. Exhale, yes. Make your background a little bit, very good. Relax your foot and inhale, stretch your leg down on the ground. Interlock your fingers under the left knee. Start with exhalation towards your belly. Exhale, forehead, and inhale, stretch your leg. Two rounds more. Bhavan Mukta Āsana is very helpful for our whole back, for our hips, and for digestion. Very good. Stretch both your legs. Hands beside your hips. Breathe in deeply and exhale. Sit in the meditation posture, either Sukhāsana, Siddhāsana, or Vajrāsana. For half a minute, close your eyes. Bring your hands in the Jñāna Mudrā, Chin Mudrā. The main thing is to relax your elbows and shoulders. Feel your whole body after practicing the Saravitasana. Take a deep breath. Mentally, praṇām to your Gurudev, to your Master, who is the guidance. Deep inhale, we will sing once, Om. Deep inhale. Oṁ nāhaṁ kartāḥ prabhu, dīpa kartāḥ Mahāprabhujī, dīpa kartāḥ hī kevalam. Om śānti śānti... So, release your Jñāna Mudrā. Wrap your palms together. Place your palms on your eyes and forehead. Open your eyes and look at your palms first. Hari Om. You can bend forward, legs, neck, shoulders. Hari Om. Thank you very much, our dear Swāmī Umāpurī Jī. Very nice. Děkujeme mnohokrát, naše svámí. Powerful it is. Bless you all the best. Thank you.