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Level 1

"It takes time for a sprout to grow into a large tree. God-Realisation means that your whole being - every cell of your body, every breath, every corner of your consciousness and every glimmer of an idea - is filled with God's presence."

The first level of the system “Yoga in Daily Life” is known as Sarva Hita Asanas (“good for everyone”) as these exercises are of benefit to all people and all parts of the body. The Sarva Hita Asanas help us to attain integral wellbeing, as they bring body, mind and soul into balance. Anyone from any age group, regardless of physical condition, can perform these exercises.

No matter what goal you are striving for with Yoga (preservation of health, inner peace and balance, an increased ability to concentrate, meditation or spiritual realisation) it is best to begin with the physical exercises and breath exercises. These form the basis for any further Yoga studies.

To create a solid base for the more advanced exercises, you should proceed systematically, beginning with the practice of Sarva Hita Asanas. In this way, you will learn the basics - how to perform the Yoga exercises correctly and how to breathe in the correct way. The body becomes flexible, the muscles strengthened and through this the joints become stronger. The exercises are also valuable for anyone who would like to meditate, as the Sarva Hita Asanas calm and balance both the mind and nervous system. They deepen the breath and prepare the body for longer, motionless sitting in meditation posture.

The exercise programme of Sarva Hita Asanas lasts for three months. It is subdivided into six sections and each section is practiced for a period of two weeks. Each programme consists of physical exercises, breathing practices and relaxation exercises. In conjunction with these exercises, the first level of Self-Inquiry Meditation can be practiced.

सर्वे भवन्तु सुखिनः सर्वे सन्तु निरामयाः ।
सर्वे भद्राणि पश्यन्तु मा कश्चिद दुःखभाग् भवेत् ॥

SARVE BHAVANTU SUKHINAḤ
SARVE SANTU NIRĀMAYĀḤ
SARVE BHADRĀṆI PAŚYANTU
MĀ KAŚCID DUḤKHABHĀG BHAVET

May all be happy
May all be free from sorrow
May all be prosperous
May no-one be unhappy

Sarva Hita Asanas Part 1

  1. Anandasana
  2. Abdominal Breath Exercise
  3. Stretching the Body
  4. Turning the Head
  5. Twisting with Legs Bent
  6. Rolling Sideways with Legs Bent
  7. Shoulder Raising
  8. Shoulder Circling
  9. Shoulder Circling with Arms Bent
  10. Crossing the Arms above the Head
  11. Bending and Straightening the Arms
  12. Weight Shifting
  13. Tensing the Calf
  14. Anandasana
  15. Pavana Muktasana
  16. Half Butterfly
  17. Marjari
  18. Khatu Pranam
  19. Anandasana
  20. Nadi Shodhana Pranayama Level 1
  21. Self - Inquiry Meditation

Sarva Hita Asanas Part 2

  1. Anandasana
  2. The Full Yoga Breath
  3. Breath Exercise with Arms Straight
  4. Stretching the Body
  5. Rolling the Body
  6. Twisting with Legs Straight
  7. Raising the Head
  8. Pavana Muktasana
  9. Extension of the Spine
  10. Flexion of the Spine
  11. Marjari
  12. Grinding
  13. Expansion of the Chest
  14. Swimming Movement
  15. Twisting the Upper Body
  16. Side Bending of the Upper Body
  17. Khatu Pranam
  18. Anandasana
  19. Nadi Shodhana Pranayama Level 1
  20. Self - Inquiry Meditation

Sarva Hita Asanas Part 3

  1. Anandasana
  2. The Full Yoga Breath
  3. Breath Exercise with Arms Straight
  4. Stretching the Body
  5. Rolling the Body
  6. Pavana Muktasana
  7. The Boat
  8. Marjari
  9. Neck Relaxation
  10. Side Bending
  11. Twisting Exercise
  12. Arm and Hand Exercises
  13. Half Butterfly
  14. Raising and Lowering the Arms
  15. Knee to the Body
  16. Stretching the Body
  17. Khatu Pranam
  18. Anandasana
  19. Nadi Shodhana Pranayama Level 1
  20. Self - Inquiry Meditation

Sarva Hita Asanas Part 4

  1. Anandasana
  2. The Full Yoga Breath
  3. Breath Exercise with Arms Straight
  4. Stretching the Body
  5. Rolling the Body
  6. Twisting with One Leg
  7. Bicycling
  8. Marjari
  9. Half Butterfly
  10. Butterfly
  11. Rope Pulling
  12. Bending and Straightening the Arms
  13. Shoulder Circling
  14. Foot and Toe Exercises
  15. Walking on Toes and Heels
  16. Khatu Pranam
  17. Anandasana
  18. Nadi Shodhana Pranayama Level 1
  19. Self - Inquiry Meditation

Sarva Hita Asanas Part 5

  1. Anandasana
  2. The Full Yoga Breath
  3. Breath Exercise with Arms Straight
  4. Stretching the Body
  5. Rolling the Body
  6. Marjari
  7. Horizontal Arm Movement
  8. The Crawl
  9. Forward Bend with Legs Straight
  10. Half Butterfly
  11. Butterfly
  12. Pavana Muktasana
  13. Relaxation Lying on the Abdomen
  14. Stretching Lying on the Abdomen
  15. Bringing the Arms Behind the Back
  16. Raising the Head with Legs Bent
  17. Raising the Head and Legs
  18. Khatu Pranam
  19. Relaxation in Tiger Pose
  20. Nadi Shodhana Pranayama Level 1
  21. Self - Inquiry Meditation

Sarva Hita Asanas Part 6

  1. Anandasana
  2. The Full Yoga Breath
  3. Breath Exercise with Arms Straight
  4. Stretching the Body
  5. Rolling the Body
  6. Twisting with Legs Bent
  7. Marjari
  8. Rowing
  9. Crossing the Arms
  10. Tensing the Thighs
  11. Forward Bend while Sitting
  12. Half Butterfly
  13. Butterfly
  14. Manduki Asana
  15. Standing from Squatting
  16. Crow Walking
  17. Khatu Pranam
  18. Anandasana
  19. Nadi Shodhana Pranayama Level 1
  20. Self - Inquiry Meditation