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Government of India
st21 June
INTERNATIONAL DAY OF YOGAINTERNATIONAL DAY OF YOGA
Common Yoga ProtocolCommon Yoga Protocol
Ministry of Ayurveda, Yoga & Naturopathy,
Unani, Siddha and Homoeopathy (AYUSH)
Government of India
This booklet has been prepared in consultation with leading YogaexpertsandheadsoftheeminentYogaInstitutionsofIndiaandeditedbyDr.IshwarV.Basavaraddi,Director,MorarjiDesaiNationalInstituteofYoga(MDNIY),MinistryofAYUSH,Govt.ofIndia.
rd3 Edition,May2017
Publisher
DirectorMorarjiDesaiNationalInstituteofYogaMinistryofAYUSH,Govt.ofIndia68,AshokRoad,NewDelhi-110001Website:www.yogamdniy.nic.in,www.ayush.gov.in
Disclaimer:
TheinformationprovidedinthisYogaprotocolisintendedtocreategeneralawarenessamongpeopleandcommunitytogetharmony&peace throughYoga. The information, techniques and suggestionsmentionedinthisyogaprotocolarenotasubstituteforthemedicaladvice of physician. In a particular case that you may requirediagnosis ormedical attention, consult your health care providerbefore practicing Yoga. The publisher does not assume anyresponsibilityorliabilityforanyinjuryorlossthatmayresultfrompracticingYoga.
MessagebyHon’blePrimeMinisterofIndia
MessagebyHon’bleMinisterofState(IC)forAYUSH
CommitteeofYogaExperts
Introduction
WhatisYoga?
BriefhistoryanddevelopmentofYoga
TheFundamentalsofYoga
TraditionalSchoolsofYoga
Yogicpracticesforhealthandwellness
GeneralGuidelinesforYogaPractice
Foodforthought
HowYogacanhelp?
1.Prayer
2. Sadilaja/CālanaKriyās/LooseningPractices
I.NeckBending
II.Shoulder'smovement
III.TrunkMovement
IV.KneeMovement
3.Yogāsanas
A. StandingPostures
Tāḍāsana
Vṛkṣāsana
Pāda-Hastāsana
ArdhaCakrāsana
Trikoṇāsana
Content
v
vii
viii
1
5
5
6
7
7
9
10
10
11
11
11
13
14
15
15
15
15
16
17
18
18
This booklet has been prepared in consultation with leading YogaexpertsandheadsoftheeminentYogaInstitutionsofIndiaandeditedbyDr.IshwarV.Basavaraddi,Director,MorarjiDesaiNationalInstituteofYoga(MDNIY),MinistryofAYUSH,Govt.ofIndia.
rd3 Edition,May2017
Publisher
DirectorMorarjiDesaiNationalInstituteofYogaMinistryofAYUSH,Govt.ofIndia68,AshokRoad,NewDelhi-110001Website:www.yogamdniy.nic.in,www.ayush.gov.in
Disclaimer:
TheinformationprovidedinthisYogaprotocolisintendedtocreategeneralawarenessamongpeopleandcommunitytogetharmony&peace throughYoga. The information, techniques and suggestionsmentionedinthisyogaprotocolarenotasubstituteforthemedicaladvice of physician. In a particular case that you may requirediagnosis ormedical attention, consult your health care providerbefore practicing Yoga. The publisher does not assume anyresponsibilityorliabilityforanyinjuryorlossthatmayresultfrompracticingYoga.
MessagebyHon’blePrimeMinisterofIndia
MessagebyHon’bleMinisterofState(IC)forAYUSH
CommitteeofYogaExperts
Introduction
WhatisYoga?
BriefhistoryanddevelopmentofYoga
TheFundamentalsofYoga
TraditionalSchoolsofYoga
Yogicpracticesforhealthandwellness
GeneralGuidelinesforYogaPractice
Foodforthought
HowYogacanhelp?
1.Prayer
2. Sadilaja/CālanaKriyās/LooseningPractices
I.NeckBending
II.Shoulder'smovement
III.TrunkMovement
IV.KneeMovement
3.Yogāsanas
A. StandingPostures
Tāḍāsana
Vṛkṣāsana
Pāda-Hastāsana
ArdhaCakrāsana
Trikoṇāsana
Content
v
vii
viii
1
5
5
6
7
7
9
10
10
11
11
11
13
14
15
15
15
15
16
17
18
18
B. SittingPostures
Bhadrāsana
Vajrāsana/Vīrāsana
ArdhaUṣṭrāsana(forbegginners)
Uṣṭrāsana
Śaśakāsana
UttānaMaṇḍūkāsana
Marīchyāsana/Vakrāsana
C. PronePostures
Makarāsana
Bhujaṅgāsana
Śalabhāsana
D. SupinePostures
Setubandhāsana
Uttānapādāsana
Ardhahalāsana
Pavanamuktāsana
Śavāsana
4.Kapālabhāti
5.Prāṇāyāma
Naḍīśodhana/AnulomaVilomaPrāṇāyāma
ŚītalīPrāṇāyāma
BhrāmarīPrāṇāyāma
6.Dhyāna
7.Saṅkalpa
8.ŚāntiḥPāṭha
TextualReferences
YogaGeet
GlimpsesofInternationalDayofYogaCelebrations
19
19
20
21
23
23
24
25
26
26
27
28
29
29
30
31
32
33
33
35
35
36
37
38
40
40
41
43
44
Message
“Yoga is an invaluable gift of ancient Indian tradition. It
embodies unity of mind and body; thought and action;
restraintandfulfillment;harmonybetweenmanandnature
andaholisticapproachtohealthandwell-being.Yogaisnot
about exercise but to discover the sense of oneness with
ourselves,theworldandNature.Bychangingourlifestyleand
creating consciousness, it canhelpus todealwith climate
change”.
HonorablePrimeMinisterof IndiaShriNarendraModi Jith
speaking at the 69 session of United Nations General
Assembly(UNGA)onSeptember27,2014.
st21 June - International Day of Yoga v
Common Yoga Protocol
B. SittingPostures
Bhadrāsana
Vajrāsana/Vīrāsana
ArdhaUṣṭrāsana(forbegginners)
Uṣṭrāsana
Śaśakāsana
UttānaMaṇḍūkāsana
Marīchyāsana/Vakrāsana
C. PronePostures
Makarāsana
Bhujaṅgāsana
Śalabhāsana
D. SupinePostures
Setubandhāsana
Uttānapādāsana
Ardhahalāsana
Pavanamuktāsana
Śavāsana
4.Kapālabhāti
5.Prāṇāyāma
Naḍīśodhana/AnulomaVilomaPrāṇāyāma
ŚītalīPrāṇāyāma
BhrāmarīPrāṇāyāma
6.Dhyāna
7.Saṅkalpa
8.ŚāntiḥPāṭha
TextualReferences
YogaGeet
GlimpsesofInternationalDayofYogaCelebrations
19
19
20
21
23
23
24
25
26
26
27
28
29
29
30
31
32
33
33
35
35
36
37
38
40
40
41
43
44
Message
“Yoga is an invaluable gift of ancient Indian tradition. It
embodies unity of mind and body; thought and action;
restraintandfulfillment;harmonybetweenmanandnature
andaholisticapproachtohealthandwell-being.Yogaisnot
about exercise but to discover the sense of oneness with
ourselves,theworldandNature.Bychangingourlifestyleand
creating consciousness, it canhelpus todealwith climate
change”.
HonorablePrimeMinisterof IndiaShriNarendraModi Jith
speaking at the 69 session of United Nations General
Assembly(UNGA)onSeptember27,2014.
st21 June - International Day of Yoga v
Common Yoga Protocol
Message
Iampleasedtopresentthebooklet"CommonYogaProtocol"(3rdEdition)forInternationalDayofYogacelebrationpreparedbythecommitteeofYogaexperts and heads of the eminent Yoga Institutions of India under theChairmanship of Dr. H.R. Nagendra, Chancellor, S-VYASA University,BangaloreandeditedbyDr.IVBasavaraddi,Director,MorarjiDesaiNationalInstituteofYoga(MDNIY).ThebookletunderlinesusefulYogicpracticesforhealthyliving.
Yogahastheabilitytochangeourperspectivesoflife.Morekeennessforlife,genuineandnaturalsenseoffeelgood,renewedsenseofhealthandwell-being are some of the benefits of Yoga. Its therapeutic approaches andprinciplesrepresenttheessenceofabroadholisticdimensiontohealthanddisease. The practice of Yoga facilitates mind and body coordination,emotionalequanimity,intellectualclaritytothepractitioners.
The Ministry of AYUSH successfully organized the two editions ofInternationalDayofYoga(IDY),whichhasfoundgreatenthusiasmandgotworldwidesupport.
It is oneof thenoble initiatives takenbyGovernmentof Indiaunder thedynamicleadershipofHon'blePrimeMinisterShriNarendraModiJi.
IthankandcongratulatetheYogaexpertsandHeadsoftheeminentYogaInstitutionsofIndiawhohavecontributedinpreparingthisbooklet.Ihopethebookletwillbeusefulforthepractitioners.
IwishtheInternationalDayofYogaallthesuccess.
(ShripadNaik)
st21 June - International Day of Yoga vii
Common Yoga Protocol
101, AYUSH Bhavan, 'B' Block, GPO Complex, INA,
New Delhi 110023
Tel. : 011-24651955, 011-24651935 Fax : 011-24651936
E-mail : [email protected]
Res. (Delhi) : 1, Lodhi Estate, New Delhi - 110003Tel: 011-24635396 Fax : 011-24656910Res. (Goa) : “Vijayshree” House No. 111,St. Pedro, Oldgoa, Goa-403402Tel : 0832-2444510, 0832-2444088
th11 May,2017
jkT; ea=h ¼Lora= izHkkj½vk;qosZn] ;ksx o izkd`frd fpfdRlk]
;wukuh] fl) ,oa gksEiksiSFkh ¼vk;q"k½ ea=ky;Hkkjr ljdkj
MINISTEROFSTATE(INDEPENDENTCHARGE)FORAYURVEDA,YOGA&NATUROPATHY
UNANI,SIDDHAANDHOMOEOPATHY(AYUSH)GOVERNMENTOFINDIA
Jhikn ukbZdSHRIPAD NAIK
Message
Iampleasedtopresentthebooklet"CommonYogaProtocol"(3rdEdition)forInternationalDayofYogacelebrationpreparedbythecommitteeofYogaexperts and heads of the eminent Yoga Institutions of India under theChairmanship of Dr. H.R. Nagendra, Chancellor, S-VYASA University,BangaloreandeditedbyDr.IVBasavaraddi,Director,MorarjiDesaiNationalInstituteofYoga(MDNIY).ThebookletunderlinesusefulYogicpracticesforhealthyliving.
Yogahastheabilitytochangeourperspectivesoflife.Morekeennessforlife,genuineandnaturalsenseoffeelgood,renewedsenseofhealthandwell-being are some of the benefits of Yoga. Its therapeutic approaches andprinciplesrepresenttheessenceofabroadholisticdimensiontohealthanddisease. The practice of Yoga facilitates mind and body coordination,emotionalequanimity,intellectualclaritytothepractitioners.
The Ministry of AYUSH successfully organized the two editions ofInternationalDayofYoga(IDY),whichhasfoundgreatenthusiasmandgotworldwidesupport.
It is oneof thenoble initiatives takenbyGovernmentof Indiaunder thedynamicleadershipofHon'blePrimeMinisterShriNarendraModiJi.
IthankandcongratulatetheYogaexpertsandHeadsoftheeminentYogaInstitutionsofIndiawhohavecontributedinpreparingthisbooklet.Ihopethebookletwillbeusefulforthepractitioners.
IwishtheInternationalDayofYogaallthesuccess.
(ShripadNaik)
st21 June - International Day of Yoga vii
Common Yoga Protocol
101, AYUSH Bhavan, 'B' Block, GPO Complex, INA,
New Delhi 110023
Tel. : 011-24651955, 011-24651935 Fax : 011-24651936
E-mail : [email protected]
Res. (Delhi) : 1, Lodhi Estate, New Delhi - 110003Tel: 011-24635396 Fax : 011-24656910Res. (Goa) : “Vijayshree” House No. 111,St. Pedro, Oldgoa, Goa-403402Tel : 0832-2444510, 0832-2444088
th11 May,2017
MINISTEROFSTATE(INDEPENDENTCHARGE)FORAYURVEDA,YOGA&NATUROPATHY
UNANI,SIDDHAANDHOMOEOPATHY(AYUSH)GOVERNMENTOFINDIA
SHRIPAD NAIK
CommitteeofYogaExperts
1. Dr.H.R.Nagendra,Chancellor,SVYASA,Bangalore,Chairman
2. Sh.AnilKumarGaneriwala,JointSecretary,MinistryofAYUSH
3. Sh. O.P. Tiwari, Secretary S.M.Y.M Samiti, Kaivalyadhama,Lonavla
4. Smt.HamsajiJayadevaYogendra,Director,TheYogaInstitute,Santacruz,Mumbai
5. SriSridharan,KrishnamacharyaYogaMandiram,Chennai
6. SwamiBharatBhushan, President,MokshayatanYogashram,Saharanpur,U.P.
7. Swami Shant Atmanand, President, Ramakrishna Mission, NewDelhi
8. Dr.JaideepArya,PatanjalaYogaPeeth,Haridwar
9. Sh.GauravVerma,ArtofLivingFoundation,NewDelhi
10. SwamiUllasa,IshaYogaFoundation,Coimbatore
11. Dr.RajviMehta, Ramamani IyengarMemorial Yoga Institute,IyengarYogashraya,Mumbai
12. Dr.PrashantShetti,SDMCollege,ShantivanTrust,Ujire
13. Dr. Chandrasinh Jhala, Vice- Chancellor, Lakulish YogaUniversity,Ahmedabad,Gujarat
14. SwamiDharmanandaJi,AdhyatmaSadhanaKendra,NewDelhi
15. Shri Kalicharan, Dev Sanskriti Vishwavidayalaya, Shantikunj,Haridwar
16. Sh.PradeepKumar,BiharSchoolofYoga,Saket,NewDelhi
17. SisterAsha,BrahamaKumariUniversity,NewDelhi
18. AnandaBalayogi,Director,ICYER,Puduchery
19. RamanandMeena,DeputySecretary,MinistryofAYUSH
20. Dr.I.N.Acharya,Director,CCRYN,NewDelhi
21. Dr. Ishwar V. Basavaraddi, Director, MDNIY, New Delhi, MemberSecretary
st21 June - International Day of Yogaviii
Common Yoga Protocol
COMMONYOGAPROTOCOL
INTRODUCTION
thWhileaddressingthe69 sessionofUnitedNationsGeneralAssembly
(UNGA)onSeptember27,2014,theHonorablePrimeMinisterofIndia
Shri Narendra Modi urged the world community to adopt an
InternationalDayofYoga.
“YogaisaninvaluablegiftofancientIndiantradition.Itembodiesunity
of mind and body; thought and action; restraint and fulfillment;
harmonybetweenmanandnatureandaholisticapproachtohealth
andwell-being.Yogaisnotaboutexercisebuttodiscoverthesenseof
oneness with ourselves, the world and Nature. By changing our
lifestyleandcreatingconsciousness,itcanhelpustodealwithclimate
change.LetusworktowardsadoptinganInternationalYogaDay,"Shri
Modisaid.
OnDecember11,2014,the193memberUNGAapprovedtheproposal
byconsensuswitharecord177co-sponsoringcountriesaresolution
toestablish21Juneas"InternationalDayofYoga".Initsresolution,the
UNGArecognisedthatYogaprovidesaholisticapproachtohealthand
well-beingandwiderdisseminationofinformationaboutthebenefits
ofpracticingYoga for thehealthof theworldpopulation.Yogaalso
brings harmony in all walks of life and thus, is known for disease
prevention, health promotion and management of many lifestyle-
relateddisorders.
FirstInternationalDayofYoga
TheMinistryofAYUSHsuccessfullyorganised1stInternationalDayofstYoga (IDY)on21 June,2015atRajpath,NewDelhi.TwoGuinness
WorldRecordsweremadeviz.theLargestYogaLessoninvolving35,
985 participants and maximum number of Nationalities (84)
participatedinasingleyogalesson.TwodaysInternationalConferencest ndon"YogaforHolisticHealth"wasorganisedon21 and22 June,2015
atVigyanBhavan,NewDelhiwhereinabout1300delegatesfromIndia
andabroadwereparticipated.
Common Yoga Protocol
st21 June - International Day of Yoga 1
CommitteeofYogaExperts
1. Dr.H.R.Nagendra,Chancellor,SVYASA,Bangalore,Chairman
2. Sh.AnilKumarGaneriwala,JointSecretary,MinistryofAYUSH
3. Sh. O.P. Tiwari, Secretary S.M.Y.M Samiti, Kaivalyadhama,Lonavla
4. Smt.HamsajiJayadevaYogendra,Director,TheYogaInstitute,Santacruz,Mumbai
5. SriSridharan,KrishnamacharyaYogaMandiram,Chennai
6. SwamiBharatBhushan, President,MokshayatanYogashram,Saharanpur,U.P.
7. Swami Shant Atmanand, President, Ramakrishna Mission, NewDelhi
8. Dr.JaideepArya,PatanjalaYogaPeeth,Haridwar
9. Sh.GauravVerma,ArtofLivingFoundation,NewDelhi
10. SwamiUllasa,IshaYogaFoundation,Coimbatore
11. Dr.RajviMehta, Ramamani IyengarMemorial Yoga Institute,IyengarYogashraya,Mumbai
12. Dr.PrashantShetti,SDMCollege,ShantivanTrust,Ujire
13. Dr. Chandrasinh Jhala, Vice- Chancellor, Lakulish YogaUniversity,Ahmedabad,Gujarat
14. SwamiDharmanandaJi,AdhyatmaSadhanaKendra,NewDelhi
15. Shri Kalicharan, Dev Sanskriti Vishwavidayalaya, Shantikunj,Haridwar
16. Sh.PradeepKumar,BiharSchoolofYoga,Saket,NewDelhi
17. SisterAsha,BrahamaKumariUniversity,NewDelhi
18. AnandaBalayogi,Director,ICYER,Puduchery
19. RamanandMeena,DeputySecretary,MinistryofAYUSH
20. Dr.I.N.Acharya,Director,CCRYN,NewDelhi
21. Dr. Ishwar V. Basavaraddi, Director, MDNIY, New Delhi, MemberSecretary
st21 June - International Day of Yogaviii
Common Yoga Protocol
COMMONYOGAPROTOCOL
INTRODUCTION
thWhileaddressingthe69 sessionofUnitedNationsGeneralAssembly
(UNGA)onSeptember27,2014,theHonorablePrimeMinisterofIndia
Shri Narendra Modi urged the world community to adopt an
InternationalDayofYoga.
“YogaisaninvaluablegiftofancientIndiantradition.Itembodiesunity
of mind and body; thought and action; restraint and fulfillment;
harmonybetweenmanandnatureandaholisticapproachtohealth
andwell-being.Yogaisnotaboutexercisebuttodiscoverthesenseof
oneness with ourselves, the world and Nature. By changing our
lifestyleandcreatingconsciousness,itcanhelpustodealwithclimate
change.LetusworktowardsadoptinganInternationalYogaDay,"Shri
Modisaid.
OnDecember11,2014,the193memberUNGAapprovedtheproposal
byconsensuswitharecord177co-sponsoringcountriesaresolution
toestablish21Juneas"InternationalDayofYoga".Initsresolution,the
UNGArecognisedthatYogaprovidesaholisticapproachtohealthand
well-beingandwiderdisseminationofinformationaboutthebenefits
ofpracticingYoga for thehealthof theworldpopulation.Yogaalso
brings harmony in all walks of life and thus, is known for disease
prevention, health promotion and management of many lifestyle-
relateddisorders.
FirstInternationalDayofYoga
TheMinistryofAYUSHsuccessfullyorganised1stInternationalDayofstYoga (IDY)on21 June,2015atRajpath,NewDelhi.TwoGuinness
WorldRecordsweremadeviz.theLargestYogaLessoninvolving35,
985 participants and maximum number of Nationalities (84)
participatedinasingleyogalesson.TwodaysInternationalConferencest ndon"YogaforHolisticHealth"wasorganisedon21 and22 June,2015
atVigyanBhavan,NewDelhiwhereinabout1300delegatesfromIndia
andabroadwereparticipated.
Common Yoga Protocol
st21 June - International Day of Yoga 1
st21 June - International Day of Yoga2
MillionsofpeopleinIndiaandacrosstheglobeparticipatedinthefirst
everInternationalDayofYogacelebrations.
CommonYogaProtocolandYogaDVDswerepreparedtodisseminate
awarenessofYogaamongthemasses.OutsideIndia,IDYwascelebrated
in all the UNGA member countries except war torn-Yemen, by the
missions,Ministry of External Affairs in associationwithMinistry of
AYUSHandvariousYogainstitutionsandorganisations.
Common Yoga Protocol Common Yoga Protocol
SecondInternationalDayofYoga
TheMinistryofAYUSHinassociationwithleadingYogaInstitutions,CentreandStateGovernments,StateDepartmentsandChandigarhAdministrationsuccessfullyorganised2ndInternationalDayofYoga(IDY)on21stJune,2016attheCapitolComplex,Chandigarh.Morethan over 30,000 people joined our Hon'ble Prime MinisterShri Narendra Modi Ji for the Second International Day of Yogacelebrations where he pitched for treating diseases like diabetesthrough the ancient spiritual discipline Yoga. For the first time inInternational Day of Yoga, 150 Divyangs performed Yoga Protocolduring the International Day of Yoga celebrations at the CapitolComplex,Chandigarh.
Thethemeoftheeventwasto'ConnecttheYouth'.ThePrimeMinisteraddressing the participants said that “We are disconnected fromourselves in today’s times. Yoga helps us to reconnect withourselves,”.TheHon'blePrimeMinisteralsoannounced2awards(1)Best contribution to Yoga Internationally (2) Best contribution toYogawithinIndia
TwodaysInternationalConferenceon"YogaforBodyandBeyond"wasorganisedon21stand22ndJune,2016atVigyanBhavan,NewDelhi.
st21 June - International Day of Yoga 3
st21 June - International Day of Yoga2
MillionsofpeopleinIndiaandacrosstheglobeparticipatedinthefirst
everInternationalDayofYogacelebrations.
CommonYogaProtocolandYogaDVDswerepreparedtodisseminate
awarenessofYogaamongthemasses.OutsideIndia,IDYwascelebrated
in all the UNGA member countries except war torn-Yemen, by the
missions,Ministry of External Affairs in associationwithMinistry of
AYUSHandvariousYogainstitutionsandorganisations.
Common Yoga Protocol Common Yoga Protocol
SecondInternationalDayofYoga
TheMinistryofAYUSHinassociationwithleadingYogaInstitutions,CentreandStateGovernments,StateDepartmentsandChandigarhAdministrationsuccessfullyorganised2ndInternationalDayofYoga(IDY)on21stJune,2016attheCapitolComplex,Chandigarh.Morethan over 30,000 people joined our Hon'ble Prime MinisterShri Narendra Modi Ji for the Second International Day of Yogacelebrations where he pitched for treating diseases like diabetesthrough the ancient spiritual discipline Yoga. For the first time inInternational Day of Yoga, 150 Divyangs performed Yoga Protocolduring the International Day of Yoga celebrations at the CapitolComplex,Chandigarh.
Thethemeoftheeventwasto'ConnecttheYouth'.ThePrimeMinisteraddressing the participants said that “We are disconnected fromourselves in today’s times. Yoga helps us to reconnect withourselves,”.TheHon'blePrimeMinisteralsoannounced2awards(1)Best contribution to Yoga Internationally (2) Best contribution toYogawithinIndia
TwodaysInternationalConferenceon"YogaforBodyandBeyond"wasorganisedon21stand22ndJune,2016atVigyanBhavan,NewDelhi.
st21 June - International Day of Yoga 3
Common Yoga Protocol
st21 June - International Day of Yoga4
Asmanyas192UnitedNationMemberStateshasparticipatedinthe
2ndInternationalDayofYoga.
Thisbooklet intends togiveabriefoverviewaboutYogaandYogic
practices to orient one towards comprehensive health for an
individualandthecommunity.Minormodificationshavebeenmade
inthepresenteditionofCommonYogaProtocol.SomeYogapractices
e.g.YogicSūkṣmaVyāyāma,Yogāsanas,andPrāṇāyāmawhichhavendbeen added in this 2 revised edition also find some corrections.
Apartfrom45minutescommonYogaProtocol,aprovisionhasbeen
made for leading Yoga institutions to incorporate 15 minutes
Institutional Yogic practices e.g. Prāṇāyāma, YogaNidrā, Dhyāna,
Satsańg,etc.beforeSańkalpaasdeemedfit.
Today,astheimportanceofYogaineveryaspectsoflifeisrealized,
more students and practitioners of Yoga are looking for deeper
understanding and philosophical bases of Yoga and its practices.
CommonYogaProtocol isanhumbleefforttoshowhowcanYoga
influenceourlife,attitudesandwellbeing.Thisinvariablyleadsusto
theveryheartandsoulofYoga.
WhatisYoga?
Yoga is essentially a spiritualdisciplinebasedonanextremely
subtlesciencewhichfocusesonbringingharmonybetweenmind
and body. It is an art and science for healthy living. Theword
"Yoga"isderivedfromtheSanskritroot‘yuj’meaning"tojoin","to
yoke"or"tounite".AccordingtoYogicscriptures,thepracticeof
Yogaleadstotheunionofanindividualconsciousnesswiththe
universal consciousness. According to modern scientists,
everything in the universe is just amanifestation of the same
quantum firmament. One who experiences this oneness of
existenceissaidtobe"inYoga"andistermedasayogiwhohas
attainedastateoffreedom,referredtoasmukti,nirvāna,kaivalya
ormokṣa.
"Yoga"alsoreferstoaninnersciencecomprisingofavarietyof
methodsthroughwhichhumanbeingscanachieveunionbetween
the body and mind to attain self-realisation. The aim of Yoga
practice(sādhana)istoovercomeallkindsofsufferingsthatlead
toasenseof freedomineverywalkof lifewithholistichealth,
happinessandharmony.
BriefhistoryanddevelopmentofYoga
ThescienceofYogahas itsorigin thousandsofyearsago, long
beforethefirstreligionorbeliefsystemswereborn.Theseersand
sagescarriedthispowerfulYogicsciencetodifferentpartsofthe
worldincludingAsia,theMiddleEast,northernAfricaandSouth
America. Interestingly, modern scholars have noted and
marvelledatthecloseparallelsfoundbetweenancientcultures
acrosstheglobe.However,itwasinIndiathattheYogicsystem
founditsfullestexpression.Agastya,thesaptarishi,whotravelled
acrosstheIndiansubcontinent,craftedthisculturearoundacore
Yogicwayoflife.
Yogaiswidelyconsideredasan"immortalculturaloutcome"of
st21 June - International Day of Yoga 5
Common Yoga Protocol
Common Yoga Protocol
st21 June - International Day of Yoga4
Asmanyas192UnitedNationMemberStateshasparticipatedinthe
2ndInternationalDayofYoga.
Thisbooklet intends togiveabriefoverviewaboutYogaandYogic
practices to orient one towards comprehensive health for an
individualandthecommunity.Minormodificationshavebeenmade
inthepresenteditionofCommonYogaProtocol.SomeYogapractices
e.g.YogicSūkṣmaVyāyāma,Yogāsanas,andPrāṇāyāmawhichhavendbeen added in this 2 revised edition also find some corrections.
Apartfrom45minutescommonYogaProtocol,aprovisionhasbeen
made for leading Yoga institutions to incorporate 15 minutes
Institutional Yogic practices e.g. Prāṇāyāma, YogaNidrā, Dhyāna,
Satsańg,etc.beforeSańkalpaasdeemedfit.
Today,astheimportanceofYogaineveryaspectsoflifeisrealized,
more students and practitioners of Yoga are looking for deeper
understanding and philosophical bases of Yoga and its practices.
CommonYogaProtocol isanhumbleefforttoshowhowcanYoga
influenceourlife,attitudesandwellbeing.Thisinvariablyleadsusto
theveryheartandsoulofYoga.
WhatisYoga?
Yoga is essentially a spiritualdisciplinebasedonanextremely
subtlesciencewhichfocusesonbringingharmonybetweenmind
and body. It is an art and science for healthy living. Theword
"Yoga"isderivedfromtheSanskritroot‘yuj’meaning"tojoin","to
yoke"or"tounite".AccordingtoYogicscriptures,thepracticeof
Yogaleadstotheunionofanindividualconsciousnesswiththe
universal consciousness. According to modern scientists,
everything in the universe is just amanifestation of the same
quantum firmament. One who experiences this oneness of
existenceissaidtobe"inYoga"andistermedasayogiwhohas
attainedastateoffreedom,referredtoasmukti,nirvāna,kaivalya
ormokṣa.
"Yoga"alsoreferstoaninnersciencecomprisingofavarietyof
methodsthroughwhichhumanbeingscanachieveunionbetween
the body and mind to attain self-realisation. The aim of Yoga
practice(sādhana)istoovercomeallkindsofsufferingsthatlead
toasenseof freedomineverywalkof lifewithholistichealth,
happinessandharmony.
BriefhistoryanddevelopmentofYoga
ThescienceofYogahas itsorigin thousandsofyearsago, long
beforethefirstreligionorbeliefsystemswereborn.Theseersand
sagescarriedthispowerfulYogicsciencetodifferentpartsofthe
worldincludingAsia,theMiddleEast,northernAfricaandSouth
America. Interestingly, modern scholars have noted and
marvelledatthecloseparallelsfoundbetweenancientcultures
acrosstheglobe.However,itwasinIndiathattheYogicsystem
founditsfullestexpression.Agastya,thesaptarishi,whotravelled
acrosstheIndiansubcontinent,craftedthisculturearoundacore
Yogicwayoflife.
Yogaiswidelyconsideredasan"immortalculturaloutcome"of
st21 June - International Day of Yoga 5
Common Yoga Protocol
theIndusSaraswatiValleyCivilisation-datingbackto2700BC-
andhasprovenitselftocatertobothmaterialandspiritualuplift
of humanity. A number of seals and fossil remains of Indus
Saraswati Valley Civilisation with Yogic motifs and figures
performingYogasādhanasuggestthepresenceofYogainancient
India.Thesealsandidolsof"motherGoddessaresuggestiveof
Tantra Yoga. The presence of Yoga is also available in folk
traditions, Vedic and Upanishadic heritage, Buddhist and Jain
traditions, Darshanas, epics of Mahabharata including
Bhagawadgita and Ramayana, theistic traditions of Shaivas,
Vaishnavas and Tantric traditions. Though Yoga was being
practiced in the pre-Vedic period, the great sage Maharishi
Patanjali systematised and codified the then existing Yogic
practices, its meaning and its related knowledge through
Patanjali'sYogaSutras.
AfterPatanjali,manysagesandYogamasterscontributedgreatly
for thepreservationanddevelopmentof the fieldthroughwell
documentedpracticesandliterature.Yogahasspreadalloverthe
world by the teachings of eminent Yogamasters from ancient
timestothepresentdate.Today,everybodyhasconvictionabout
Yogapracticestowardspreventionofdiseases,andpromotionof
health.Millionsofpeopleacrosstheglobehavebenefittedbythe
practice of Yoga and the practice of Yoga is blossoming and
growingmorevibrantwitheachpassingday.
TheFundamentalsofYoga
Yogaworksonthelevelofone'sbody,mind,emotionandenergy.
Thishasgivenriseto fourbroadclassificationsofYoga:Karma
Yogawhereweutilisethebody;JňānaYogawhereweutilisethe
lightermind;BhaktiYogawhereweutilisetheemotionandKriyā
Yogawhereweutilisetheenergy.EachsystemofYogawepractice
fallswithinthegamutofoneormoreofthesecategories.
st21 June - International Day of Yoga6
Common Yoga Protocol
Every individual is aunique combinationof these four factors.
OnlyaGuru(teacher)canadvocatetheappropriatecombination
ofthefourfundamentalpathsasitisnecessaryforeachseeker.All
ancientcommentariesonYogahavestressedthatitisessentialto
workunderthedirectionofaGuru.
TraditionalschoolsofYoga
Thedifferentphilosophies,traditions,lineagesandGuru-shishya
paramparasofYogaledtotheemergenceofdifferenttraditional
schools. These include Jñāna Yoga, Bhakti Yoga, Karma Yoga,
PātañjalaYoga,KuṇḍaliniYoga,HaṭhaYoga,DhyānaYoga,Mantra
Yoga, Laya Yoga, Rāja Yoga, Jain Yoga, Bouddha Yoga etc. Each
schoolhasitsownapproachandpracticesthatleadtotheultimate
aimandobjectivesofYoga.
Yogicpracticesforhealthandwellness
ThewidelypracticedYogasadhanasare:Yama,Niyama,Āsana,
Prāṇāyāma, Pratyāhāra, Dhāraṇā, Dhyāna, Samādhi, Bandhās
andMudrās,Ṣaṭkarmas,Yuktāhāra,Mantra-japa,Yukta-karmaetc.
Yamas are restraints andNiyamas are observances. These are
consideredtobepre-requisitesforfurtherYogapractice.Āsanas,
capableofbringingabout stabilityofbodyandmind, "kuryat-
tadāsanam- sthairyam", involve adopting various psycho-
physicalbodypatternsandgivingoneanability tomaintaina
bodyposition(astableawarenessofone'sstructuralexistence)
foraconsiderablelengthoftime.
Prānāyāmaconsistsofdevelopingawarenessofone'sbreathing
followedbywillfulregulationofrespirationasthefunctionalor
vitalbasisofone'sexistence.Ithelpsindevelopingawarenessof
one'smindandhelpstoestablishcontroloverthemind.Inthe
initialstages,thisisdonebydevelopingawarenessofthe"flowof
st21 June - International Day of Yoga 7
Common Yoga Protocol
theIndusSaraswatiValleyCivilisation-datingbackto2700BC-
andhasprovenitselftocatertobothmaterialandspiritualuplift
of humanity. A number of seals and fossil remains of Indus
Saraswati Valley Civilisation with Yogic motifs and figures
performingYogasādhanasuggestthepresenceofYogainancient
India.Thesealsandidolsof"motherGoddessaresuggestiveof
Tantra Yoga. The presence of Yoga is also available in folk
traditions, Vedic and Upanishadic heritage, Buddhist and Jain
traditions, Darshanas, epics of Mahabharata including
Bhagawadgita and Ramayana, theistic traditions of Shaivas,
Vaishnavas and Tantric traditions. Though Yoga was being
practiced in the pre-Vedic period, the great sage Maharishi
Patanjali systematised and codified the then existing Yogic
practices, its meaning and its related knowledge through
Patanjali'sYogaSutras.
AfterPatanjali,manysagesandYogamasterscontributedgreatly
for thepreservationanddevelopmentof the fieldthroughwell
documentedpracticesandliterature.Yogahasspreadalloverthe
world by the teachings of eminent Yogamasters from ancient
timestothepresentdate.Today,everybodyhasconvictionabout
Yogapracticestowardspreventionofdiseases,andpromotionof
health.Millionsofpeopleacrosstheglobehavebenefittedbythe
practice of Yoga and the practice of Yoga is blossoming and
growingmorevibrantwitheachpassingday.
TheFundamentalsofYoga
Yogaworksonthelevelofone'sbody,mind,emotionandenergy.
Thishasgivenriseto fourbroadclassificationsofYoga:Karma
Yogawhereweutilisethebody;JňānaYogawhereweutilisethe
lightermind;BhaktiYogawhereweutilisetheemotionandKriyā
Yogawhereweutilisetheenergy.EachsystemofYogawepractice
fallswithinthegamutofoneormoreofthesecategories.
st21 June - International Day of Yoga6
Common Yoga Protocol
Every individual is aunique combinationof these four factors.
OnlyaGuru(teacher)canadvocatetheappropriatecombination
ofthefourfundamentalpathsasitisnecessaryforeachseeker.All
ancientcommentariesonYogahavestressedthatitisessentialto
workunderthedirectionofaGuru.
TraditionalschoolsofYoga
Thedifferentphilosophies,traditions,lineagesandGuru-shishya
paramparasofYogaledtotheemergenceofdifferenttraditional
schools. These include Jñāna Yoga, Bhakti Yoga, Karma Yoga,
PātañjalaYoga,KuṇḍaliniYoga,HaṭhaYoga,DhyānaYoga,Mantra
Yoga, Laya Yoga, Rāja Yoga, Jain Yoga, Bouddha Yoga etc. Each
schoolhasitsownapproachandpracticesthatleadtotheultimate
aimandobjectivesofYoga.
Yogicpracticesforhealthandwellness
ThewidelypracticedYogasadhanasare:Yama,Niyama,Āsana,
Prāṇāyāma, Pratyāhāra, Dhāraṇā, Dhyāna, Samādhi, Bandhās
andMudrās,Ṣaṭkarmas,Yuktāhāra,Mantra-japa,Yukta-karmaetc.
Yamas are restraints andNiyamas are observances. These are
consideredtobepre-requisitesforfurtherYogapractice.Āsanas,
capableofbringingabout stabilityofbodyandmind, "kuryat-
tadāsanam- sthairyam", involve adopting various psycho-
physicalbodypatternsandgivingoneanability tomaintaina
bodyposition(astableawarenessofone'sstructuralexistence)
foraconsiderablelengthoftime.
Prānāyāmaconsistsofdevelopingawarenessofone'sbreathing
followedbywillfulregulationofrespirationasthefunctionalor
vitalbasisofone'sexistence.Ithelpsindevelopingawarenessof
one'smindandhelpstoestablishcontroloverthemind.Inthe
initialstages,thisisdonebydevelopingawarenessofthe"flowof
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Common Yoga Protocol
in-breath and out-breath" (śvāsa-praśvāsa) through nostrils,
mouth and other body openings, its internal and external
pathwaysanddestinations.Later,thisphenomenonismodified,
throughregulated,controlledandmonitoredinhalation(śvāsa)
leadingtotheawarenessofthebodyspacegettingfilled(pūraka),
thespace(s)remaininginafilledstate(kumbhaka),anditgetting
emptied (recaka) during regulated, controlled and monitored
exhalation(praśvāsa).
Pratyāhāra indicates dissociation of one's consciousness
(withdrawal) from the sense organs which connect with the
external objects. Dhāraṇā indicates broad based field of
attention(insidethebodyandmind)whichisusuallyunderstood
as concentration. Dhyāna (meditation) is contemplation
(focussed attention inside the body and mind) and Samādhi
(integration).
BandhasandMūdrasarepracticesassociatedwithPrāṇāyāma.
Theyareviewedasthehigheryogicpracticesthatmainlyadopt
certain physical gestures along with control over respiration.
Thisfurtherfacilitatescontrolovermindandpavesthewayfora
higher Yogic attainment. However, practice of dhyāna, which
moves one towards self-realisation and leads one to
transcendence,isconsideredtheessenceofYogaSādhana.
Ṣaṭkarmas are detoxification procedures that are clinical in
natureandhelptoremovethetoxinsaccumulatedinthebody.
Yuktāhāraadvocatesappropriatefoodandfoodhabitsforhealthy
living.
MantraJapa:Japaisthemeditativerepetitionsofamantraora
divine consciousness. Mantra Japa produce positive mental
tracts,helpingustograduallyovercomestress.
Yukta-karma advocates right karmas or actions for a healthy
living.
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Common Yoga Protocol
GeneralGuidelinesforYogaPracticeYogapractitionershouldfollowtheguidingprinciplesgivenbelowwhileperformingYogicpractices:
BEFORETHEPRACTICE:
Śauca means cleanliness - an important prerequisite forYogicpractice.Itincludescleanlinessofsurroundings,body
andmind.
Yogic practice should be performed in a calm and quietatmospherewitharelaxedbodyandmind.
Yogicpracticeshouldbedoneonanemptystomachorlight
stomach. Consume small amount of honey in lukewarm
waterifyoufeelweak.
BladderandbowelsshouldbeemptybeforestartingYogicpractices.
Amattress,Yogamat,durrieorfoldedblanketshouldbeused
forthepractice.
Light and comfortable cotton clothes are preferred tofacilitateeasymovementofthebody.
Yoga should not be performed in a state of exhaustion,
illness,inahurryorinacutestressconditions.
In case of chronic disease/ pain/ cardiac problems, aphysicianoraYogatherapistshouldbeconsultedpriorto
performingYogicpractices.
Yoga experts should be consulted before doing Yogicpracticesduringpregnancyandmenstruation.
DURINGTHEPRACTICE:
Practicesessionsshouldstartwithaprayeroraninvocation
asitcreatesaconduciveenvironmenttorelaxthemind.
Yogic practices shall be performed slowly, in a relaxed
manner,withawarenessofthebodyandbreath.
Donotholdthebreathunlessitisspeciallymentionedtodo
soduringthepractice.
Breathing should be always through the nostrils unless
instructedotherwise.
Donotholdthebodytightly,orjerkthebodyatanypointoftime.
st21 June - International Day of Yoga 9
Common Yoga Protocol
in-breath and out-breath" (śvāsa-praśvāsa) through nostrils,
mouth and other body openings, its internal and external
pathwaysanddestinations.Later,thisphenomenonismodified,
throughregulated,controlledandmonitoredinhalation(śvāsa)
leadingtotheawarenessofthebodyspacegettingfilled(pūraka),
thespace(s)remaininginafilledstate(kumbhaka),anditgetting
emptied (recaka) during regulated, controlled and monitored
exhalation(praśvāsa).
Pratyāhāra indicates dissociation of one's consciousness
(withdrawal) from the sense organs which connect with the
external objects. Dhāraṇā indicates broad based field of
attention(insidethebodyandmind)whichisusuallyunderstood
as concentration. Dhyāna (meditation) is contemplation
(focussed attention inside the body and mind) and Samādhi
(integration).
BandhasandMūdrasarepracticesassociatedwithPrāṇāyāma.
Theyareviewedasthehigheryogicpracticesthatmainlyadopt
certain physical gestures along with control over respiration.
Thisfurtherfacilitatescontrolovermindandpavesthewayfora
higher Yogic attainment. However, practice of dhyāna, which
moves one towards self-realisation and leads one to
transcendence,isconsideredtheessenceofYogaSādhana.
Ṣaṭkarmas are detoxification procedures that are clinical in
natureandhelptoremovethetoxinsaccumulatedinthebody.
Yuktāhāraadvocatesappropriatefoodandfoodhabitsforhealthy
living.
MantraJapa:Japaisthemeditativerepetitionsofamantraora
divine consciousness. Mantra Japa produce positive mental
tracts,helpingustograduallyovercomestress.
Yukta-karma advocates right karmas or actions for a healthy
living.
st21 June - International Day of Yoga8
Common Yoga Protocol
GeneralGuidelinesforYogaPracticeYogapractitionershouldfollowtheguidingprinciplesgivenbelowwhileperformingYogicpractices:
BEFORETHEPRACTICE:
Śauca means cleanliness - an important prerequisite forYogicpractice.Itincludescleanlinessofsurroundings,body
andmind.
Yogic practice should be performed in a calm and quietatmospherewitharelaxedbodyandmind.
Yogicpracticeshouldbedoneonanemptystomachorlight
stomach. Consume small amount of honey in lukewarm
waterifyoufeelweak.
BladderandbowelsshouldbeemptybeforestartingYogicpractices.
Amattress,Yogamat,durrieorfoldedblanketshouldbeused
forthepractice.
Light and comfortable cotton clothes are preferred tofacilitateeasymovementofthebody.
Yoga should not be performed in a state of exhaustion,
illness,inahurryorinacutestressconditions.
In case of chronic disease/ pain/ cardiac problems, aphysicianoraYogatherapistshouldbeconsultedpriorto
performingYogicpractices.
Yoga experts should be consulted before doing Yogicpracticesduringpregnancyandmenstruation.
DURINGTHEPRACTICE:
Practicesessionsshouldstartwithaprayeroraninvocation
asitcreatesaconduciveenvironmenttorelaxthemind.
Yogic practices shall be performed slowly, in a relaxed
manner,withawarenessofthebodyandbreath.
Donotholdthebreathunlessitisspeciallymentionedtodo
soduringthepractice.
Breathing should be always through the nostrils unless
instructedotherwise.
Donotholdthebodytightly,orjerkthebodyatanypointoftime.
st21 June - International Day of Yoga 9
Common Yoga Protocol
Performthepracticesaccordingtoyourone’scapacity.
It takes some time to get good results, so persistent and
regularpracticeisveryessential.
There are contra-indications/ limitations for each Yogapracticeandsuchcontra-indicationsshouldalwaysbekept
inmind.
Yoga session should endwithmeditation/ deep silence /SankalpaŚāntipāṭha.
AFTERPRACTICE:
Bathmaybetakenonlyafter20-30minutesofpractice.
Foodmaybeconsumedonlyafter20-30minutesofpractice.
FOODFORTHOUGHT
A fewdietaryguidelines canensure that thebodyandmindareflexibleandwell-preparedforpractice.Avegetariandietisusuallyrecommended, and for a personover30 years, twomeals a dayshouldsuffice,exceptincasesofillnessorveryhighphysicalactivityorlabour.
HOWYOGACANHELP
Yoga is essentially a path to liberation from all the bondages.
However,medical research in recent years has uncoveredmany
physical andmental benefits that Yoga offers, corroborating the
experiences of millions of practitioners. A small sampling of
researchshowsthat:
Yoga is beneficial for physical fitness, musculoskeletal
functioningandcardio-vascularhealth.
Itisbeneficialinthemanagementofdiabetes,respiratory
disorders, hypertension, hypotension andmany lifestyle
relateddisorders.
Yogahelpstoreducedepression,fatigue,anxietydisorders
andstress.
Yogaregulatesmenopausalsymptoms.
Inessence,Yogaisaprocessofcreatingbodyandmindthat
are stepping-stones, not hurdles, to an exuberant and
fulfillinglife.
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Common Yoga Protocol Common Yoga Protocol
¬
¬
~
st21 June - International Day of Yoga 11
1.PRAYER
YogicPracticeshallstartwithaprayerorprayerfulmoodtoenhance
thebenefitsofpractice.
Samgacchadhvamsamvadadhvam
samvomanāmsijānatām devābhāgamyathāpūrve sanjānānāupāsate||
Mayyoumoveinharmony;mayyouspeakinunison;letourmindbe
equanimouslikeinthebeginning;letthedivinitymanifestinyour
sacredendeavours.
2.SADILAJA/CĀLANAKRIYĀS/LOOSENINGPRACTICES
TheCālanaKriyās/looseningpractices/YogicSūkṣmaVyāyāmashelp
to increase microcirculation. These practices can be done while
standingandsitting.
I. NECKBENDING
Sthiti:Samasthiti(AlertPosture)
Technique
Stagei:(ForwardandBackwardBending)
Standwiththefeetcomfortablyapart.
Keepthehandsstraightbesidethebody.
ThisisSamasthiti.ThisisalsocalledTāḍāsana.
Keepyourarmsonthewaist.
Whileexhaling,movethe headforwardslowlyand trytotouchthechintothe chest.
Whileinhaling,movetheheadasfarbackasiscomfortable.
Thisisoneround:repeat2morerounds.
Performthepracticesaccordingtoyourone’scapacity.
It takes some time to get good results, so persistent and
regularpracticeisveryessential.
There are contra-indications/ limitations for each Yogapracticeandsuchcontra-indicationsshouldalwaysbekept
inmind.
Yoga session should endwithmeditation/ deep silence /SankalpaŚāntipāṭha.
AFTERPRACTICE:
Bathmaybetakenonlyafter20-30minutesofpractice.
Foodmaybeconsumedonlyafter20-30minutesofpractice.
FOODFORTHOUGHT
A fewdietaryguidelines canensure that thebodyandmindareflexibleandwell-preparedforpractice.Avegetariandietisusuallyrecommended, and for a personover30 years, twomeals a dayshouldsuffice,exceptincasesofillnessorveryhighphysicalactivityorlabour.
HOWYOGACANHELP
Yoga is essentially a path to liberation from all the bondages.
However,medical research in recent years has uncoveredmany
physical andmental benefits that Yoga offers, corroborating the
experiences of millions of practitioners. A small sampling of
researchshowsthat:
Yoga is beneficial for physical fitness, musculoskeletal
functioningandcardio-vascularhealth.
Itisbeneficialinthemanagementofdiabetes,respiratory
disorders, hypertension, hypotension andmany lifestyle
relateddisorders.
Yogahelpstoreducedepression,fatigue,anxietydisorders
andstress.
Yogaregulatesmenopausalsymptoms.
Inessence,Yogaisaprocessofcreatingbodyandmindthat
are stepping-stones, not hurdles, to an exuberant and
fulfillinglife.
st21 June - International Day of Yoga10
Common Yoga Protocol Common Yoga Protocol
¬
~
st21 June - International Day of Yoga 11
1.PRAYER
YogicPracticeshallstartwithaprayerorprayerfulmoodtoenhance
thebenefitsofpractice.
Samgacchadhvamsamvadadhvam
samvomanāmsijānatām devābhāgamyathāpūrve sanjānānāupāsate||
Mayyoumoveinharmony;mayyouspeakinunison;letourmindbe
equanimouslikeinthebeginning;letthedivinitymanifestinyour
sacredendeavours.
2.SADILAJA/CĀLANAKRIYĀS/LOOSENINGPRACTICES
TheCālanaKriyās/looseningpractices/YogicSūkṣmaVyāyāmashelp
to increase microcirculation. These practices can be done while
standingandsitting.
I. NECKBENDING
Sthiti:Samasthiti(AlertPosture)
Technique
Stagei:(ForwardandBackwardBending)
Standwiththefeetcomfortablyapart.
Keepthehandsstraightbesidethebody.
ThisisSamasthiti.ThisisalsocalledTāḍāsana.
Keepyourarmsonthewaist.
Whileexhaling,movethe headforwardslowlyand trytotouchthechintothe chest.
Whileinhaling,movetheheadasfarbackasiscomfortable.
Thisisoneround:repeat2morerounds.
Stage-ii:(RightandLeftbending)
Whileexhaling,bendthe headslowlytotheright; bringtheearascloseas possibletotheshoulder withoutraisingtheshoulder.
Whileinhaling,bringtheheadtothenormalposition.
Similarly,whileexhalingbendtheheadtotheleftside.
Inhaleandbringtheheaduptonormalposition.
Thisisoneround:repeat2morerounds.
Stage-iii:(RightandLeftTwisting)
Keeptheheadupright.
Whileexhaling,gently turntheheadtotheright sothatthechinisinline withtheshoulder.
Whileinhaling,bringtheheadtothenormalposition.
Similarly,whileexhaling,turntheheadtotheleft.
Inhaleandbringtheheadtothenormalposition.
Thisisoneround:repeat2morerounds.
Stageiv:NeckRotation
Exhale;bendtheheadforwardtryingtotouchthechintothe
chest.
Inhale;slowlyrotatethe headclockwiseinacircular motion,exhalewhile comingdown
Doafullrotation.
Thenrotatetheheadinananti-clockwisedirection.
Inhale;gobackandexhale,comedown.
Thisisoneround:repeat2morerounds.
st21 June - International Day of Yoga12
Common Yoga Protocol Common Yoga Protocol
Note:
Movetheheadasfaraspossible.Donotoverstrain.
Keeptheshouldersrelaxedandsteady.
Feel the stretch around the neck and loosening up of the
jointsandmusclesoftheneck.
Canbepracticedsittingonachair.
Peoplewithneckpaincandothepracticegentlyespecially
whentakingtheheadbacktotheextentitiscomfortable.
Elderlypeopleandpersonswithcervicalspondylitis,high
bloodpressuremayavoidthesepractices.
II. SHOULDER'SMOVEMENT
Sthiti:Samasthiti(AlertPosture)
Stagei:Shoulder'sStretch
Technique:
Feettogetherthebodystraight, thearmsbythesides.
Raiseyourbotharmssideways aboveyourheadwiththepalm outward.Bringitdowninthe samemanner.
Thearmsmustnottouchthe headwhengoinguporthe thighswhencomingdown.
Palmsmustbeopened, withfingerstogether.
Stageii:SkandhaCakra(shoulderRotation)
Standerect.
Placethefingersoflefthandonthe leftshoulderandthefingersofright handontherightshoulder.
Fullrotationofthebothelbows inacircularmanner.
st21 June - International Day of Yoga 13
Stage-ii:(RightandLeftbending)
Whileexhaling,bendthe headslowlytotheright; bringtheearascloseas possibletotheshoulder withoutraisingtheshoulder.
Whileinhaling,bringtheheadtothenormalposition.
Similarly,whileexhalingbendtheheadtotheleftside.
Inhaleandbringtheheaduptonormalposition.
Thisisoneround:repeat2morerounds.
Stage-iii:(RightandLeftTwisting)
Keeptheheadupright.
Whileexhaling,gently turntheheadtotheright sothatthechinisinline withtheshoulder.
Whileinhaling,bringtheheadtothenormalposition.
Similarly,whileexhaling,turntheheadtotheleft.
Inhaleandbringtheheadtothenormalposition.
Thisisoneround:repeat2morerounds.
Stageiv:NeckRotation
Exhale;bendtheheadforwardtryingtotouchthechintothe
chest.
Inhale;slowlyrotatethe headclockwiseinacircular motion,exhalewhile comingdown
Doafullrotation.
Thenrotatetheheadinananti-clockwisedirection.
Inhale;gobackandexhale,comedown.
Thisisoneround:repeat2morerounds.
st21 June - International Day of Yoga12
Common Yoga Protocol Common Yoga Protocol
Note:
Movetheheadasfaraspossible.Donotoverstrain.
Keeptheshouldersrelaxedandsteady.
Feel the stretch around the neck and loosening up of the
jointsandmusclesoftheneck.
Canbepracticedsittingonachair.
Peoplewithneckpaincandothepracticegentlyespecially
whentakingtheheadbacktotheextentitiscomfortable.
Elderlypeopleandpersonswithcervicalspondylitis,high
bloodpressuremayavoidthesepractices.
II. SHOULDER'SMOVEMENT
Sthiti:Samasthiti(AlertPosture)
Stagei:Shoulder'sStretch
Technique:
Feettogetherthebodystraight, thearmsbythesides.
Raiseyourbotharmssideways aboveyourheadwiththepalm outward.Bringitdowninthe samemanner.
Thearmsmustnottouchthe headwhengoinguporthe thighswhencomingdown.
Palmsmustbeopened, withfingerstogether.
Stageii:SkandhaCakra(shoulderRotation)
Standerect.
Placethefingersoflefthandonthe leftshoulderandthefingersofright handontherightshoulder.
Fullrotationofthebothelbows inacircularmanner.
st21 June - International Day of Yoga 13
Trytotouchtheelbowsin frontofthechestonthe forwardmovementand touchtheearswhilemovingup.
Stretchthearmbackinthe backwardmovementand touchthesideofthetrunkwhile comingdown.
Itistheclockwiserotationand repeatitfor5times.
Dothesamewithanti-clockwise.
Benefits:
Practiceofthiskriyāmakesthebones,musclesandnervesof
theshoulderregionhealthy.
Thesepracticesarehelpfulincervicalspondylitisandfrozen
shoulder.
III. TRUNKMOVEMENT
TrunkTwisting(KaṭiśaktiVikāsaka)
Sthiti:Samasthiti(AlertPosture)
Technique
Keepthelegsabout2-3feetapart.
Riseboththearmsuptochest levelwithpalmsfacingeachother andkeepthemparallel.
Whileexhaling,twistthebodytowardstheleftsidesothat
the right palm touches the left shoulder, come backwith
inhalation.
Whileexhaling,twistthebodytowardstherightsidesothat
the left palm touches the right shoulder, come backwith
inhalation.
Thisisoneround:repeattwomoretimes.
RelaxinSamasthiti.
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Common Yoga Protocol Common Yoga Protocol
st21 June - International Day of Yoga 15
Note:
Doslowlywithnormalbreathing.
Cardiacpatientsshalldowithcare.
Avoidthispracticeincaseofseverebackpain,vertebraland
disc disorders, after abdominal surgery and during
menstruation.
IV. KNEEMOVEMENT
Sthiti:SamaSthiti(AlertPosture)
Technique
Inhale;liftyourarmsupattheshoulder level,palmsfacingdownwards.
Exhale;bendthekneesandbring downyourbodytothesquattingposition.
In the final position, both the arms and thighs should be
paralleltotheground.
Inhale;andstraightenthebody.
Exhalewhilebringingdownthehands.
Repeattwomoretimes.
Note:
Strengthenknees'andhips'joint.
Avoidthisasanaincaseofacuteconditionsofarthritis.
3.YOGĀSANAS
A.STANDINGPOSTURES
TĀḌĀSANA(PalmTreePosture)
Tāḍameanspalmtreeormountain.Thisasanateachesonetoattainstabilityandfirmnessandformsthebaseforallthestandingasana.
Technique
Standwithfeet2inchesapart. Interlockthefingers,andturnthewrist outwards.Nowinhale,raisethearmsup
Trytotouchtheelbowsin frontofthechestonthe forwardmovementand touchtheearswhilemovingup.
Stretchthearmbackinthe backwardmovementand touchthesideofthetrunkwhile comingdown.
Itistheclockwiserotationand repeatitfor5times.
Dothesamewithanti-clockwise.
Benefits:
Practiceofthiskriyāmakesthebones,musclesandnervesof
theshoulderregionhealthy.
Thesepracticesarehelpfulincervicalspondylitisandfrozen
shoulder.
III. TRUNKMOVEMENT
TrunkTwisting(KaṭiśaktiVikāsaka)
Sthiti:Samasthiti(AlertPosture)
Technique
Keepthelegsabout2-3feetapart.
Riseboththearmsuptochest levelwithpalmsfacingeachother andkeepthemparallel.
Whileexhaling,twistthebodytowardstheleftsidesothat
the right palm touches the left shoulder, come backwith
inhalation.
Whileexhaling,twistthebodytowardstherightsidesothat
the left palm touches the right shoulder, come backwith
inhalation.
Thisisoneround:repeattwomoretimes.
RelaxinSamasthiti.
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Note:
Doslowlywithnormalbreathing.
Cardiacpatientsshalldowithcare.
Avoidthispracticeincaseofseverebackpain,vertebraland
disc disorders, after abdominal surgery and during
menstruation.
IV. KNEEMOVEMENT
Sthiti:SamaSthiti(AlertPosture)
Technique
Inhale;liftyourarmsupattheshoulder level,palmsfacingdownwards.
Exhale;bendthekneesandbring downyourbodytothesquattingposition.
In the final position, both the arms and thighs should be
paralleltotheground.
Inhale;andstraightenthebody.
Exhalewhilebringingdownthehands.
Repeattwomoretimes.
Note:
Strengthenknees'andhips'joint.
Avoidthisasanaincaseofacuteconditionsofarthritis.
3.YOGĀSANAS
A.STANDINGPOSTURES
TĀḌĀSANA(PalmTreePosture)
Tāḍameanspalmtreeormountain.Thisasanateachesonetoattainstabilityandfirmnessandformsthebaseforallthestandingasana.
Technique
Standwithfeet2inchesapart. Interlockthefingers,andturnthewrist outwards.Nowinhale,raisethearmsup
Bringtheminlinewiththeshoulders.
Raisetheheelsoffthefloorandbalanceonthetoes.Stayin
thispositionfor10-15seconds.
Exhale,bringtheheelsdown.
Releasetheinterlockofthefingersandbringthearmsdown
paralleltothetrunk,andcomebacktostandingposture.
Benefits
This āsana brings stability in the body, helps to clear up
congestionofthespinalnerves,andcorrectsfaultyposture.
Helpstoincreaseheightuptoacertainage.
Awordofcaution
Avoid lifting the toes in case of acute cardiac problems
varicoseveinsandvertigo
VṚKṢĀSANA(TheTreePosture)
Vṛkṣameanstree.Thefinalpositionofthisāsanaresemblestheshape
ofatree,hencethename.
Technique
Standwithfeet2inchesapart.
Focusonapointinfront.
Exhale,bendtherightlegandplacethefoot ontheinsideoftheleftthigh.Theheelshould betouchingtheperineum.
Inhaleandextendthearmsupandjointhe palms.
Stayinthepositionfor10to30seconds andbreathenormally.
Exhaleandbringthearmsandrightfootdown.
Relaxandrepeattheasanabybendingtheleftleg.
Benefits
Improvesneuro-muscularcoordination,balance,endurance
andalertness.
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It tonesupthe legmusclesandrejuvenates the ligaments
also.
Awordofcaution
Please avoid this practice in case of arthritis, vertigo and
obesity.
PĀDA-HASTĀSANA(TheHandstoFeetPosture)
Pāda means feet, hasta means hands. Therefore, Pāda Hastāsana
meanstakingthepalmsdowntowardsthefeet.Thisisalsoreferred
asUttānāsana.
Technique
Standstraightwithfeet2inchesapart.
Inhaleslowlyandraisethearmsup.
Stretchupthebodyfromthewaist.
Exhaleandbendforwarduntilthetrunk isparalleltotheground.
Exhale,andbendforwarduntiltheentire palmrestsontheground.
Maintainthisfinalposturefor10-30 seconds.
Thosewhoarehavingstiffbackshould bendaccordingtotheircapacity.
Nowinhale,comeupslowlytothevertical positionandstretchthearmsabovethehead.
Exhaleandslowlyreturntothestartingpositioninreverse
order.
RelaxinTāḍāsana.
Benefits
Makes the spine flexible, improves digestion, prevents
constipationandmenstrualproblems.
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Bringtheminlinewiththeshoulders.
Raisetheheelsoffthefloorandbalanceonthetoes.Stayin
thispositionfor10-15seconds.
Exhale,bringtheheelsdown.
Releasetheinterlockofthefingersandbringthearmsdown
paralleltothetrunk,andcomebacktostandingposture.
Benefits
This āsana brings stability in the body, helps to clear up
congestionofthespinalnerves,andcorrectsfaultyposture.
Helpstoincreaseheightuptoacertainage.
Awordofcaution
Avoid lifting the toes in case of acute cardiac problems
varicoseveinsandvertigo
VṚKṢĀSANA(TheTreePosture)
Vṛkṣameanstree.Thefinalpositionofthisāsanaresemblestheshape
ofatree,hencethename.
Technique
Standwithfeet2inchesapart.
Focusonapointinfront.
Exhale,bendtherightlegandplacethefoot ontheinsideoftheleftthigh.Theheelshould betouchingtheperineum.
Inhaleandextendthearmsupandjointhe palms.
Stayinthepositionfor10to30seconds andbreathenormally.
Exhaleandbringthearmsandrightfootdown.
Relaxandrepeattheasanabybendingtheleftleg.
Benefits
Improvesneuro-muscularcoordination,balance,endurance
andalertness.
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It tonesupthe legmusclesandrejuvenates the ligaments
also.
Awordofcaution
Please avoid this practice in case of arthritis, vertigo and
obesity.
PĀDA-HASTĀSANA(TheHandstoFeetPosture)
Pāda means feet, hasta means hands. Therefore, Pāda Hastāsana
meanstakingthepalmsdowntowardsthefeet.Thisisalsoreferred
asUttānāsana.
Technique
Standstraightwithfeet2inchesapart.
Inhaleslowlyandraisethearmsup.
Stretchupthebodyfromthewaist.
Exhaleandbendforwarduntilthetrunk isparalleltotheground.
Exhale,andbendforwarduntiltheentire palmrestsontheground.
Maintainthisfinalposturefor10-30 seconds.
Thosewhoarehavingstiffbackshould bendaccordingtotheircapacity.
Nowinhale,comeupslowlytothevertical positionandstretchthearmsabovethehead.
Exhaleandslowlyreturntothestartingpositioninreverse
order.
RelaxinTāḍāsana.
Benefits
Makes the spine flexible, improves digestion, prevents
constipationandmenstrualproblems.
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Awordofcaution
Please avoid this practice in case of cardiac or back
problems,abdominalinflammation,herniaandulcers,high
myopia,vertigoandduringpregnancy.
Thosewithvertebralanddiscdisordersshouldalsoavoid
thispractice.
ARDHACAKRĀSANA(TheHalfWheelPosture)
Ardhameanshalf.Cakrameanswheel.Inthisposture,asthebody
takestheshapeofahalfwheel,henceitiscalledArdhaCakrāsasna.
Technique
Supportthebackatthewaistwith
allthefingerstogetherpointing
forwardordownward.
Droptheheadbackwards
stretchingtheneckmuscles.
Asyouinhale,bendbackwardsfrom
thelumbarregion;exhaleandrelax.
Stayherefor10-30secondswithnormalbreathing.
Inhaleandslowlycomeup.
Benefits
ArdhaCakrāsanamakesthespineflexibleandstrengthens
thespinalnerves.
Strengthens the neck muscles, and improves breathing
capacity.
Helpsincervicalspondylitis.
Awordofcaution
Avoid this posture in case of vertigo or a tendency to
giddiness.
Hypertensivepatientsshallbendwithcare.
TRIKONĀSANA(TheTrianglePosture)
Trikonameanstriangle.Trimeansthreeandkoṇaisanangle.Asthe
āsana resembles three arms trianglesmade by the trunk and the
limbs,ithasbeennamedTrikoṇāsana.
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Technique
Standonyourfeetcomfortably apart.
Slowlyraiseboththearms sidewaystilltheyarehorizontal.
Exhale,slowlybendtotheright sideandplacetherighthandjust behindtherightfoot.
Theleftarmisstraightup,inline withtherightarm.
Turntheleftpalmforward.
Turnyourheadandgazeatthetipoftheleftmiddlefinger.
Remain in the posture for 10-30 seconds with normal
breathing.
Asyouinhaleslowlycomeup.
Repeatfortheleftside.
Benefits
Preventsflatfoot.
Strengthenscalf,thighandwaistmuscles.
Makesthespineflexible,improveslungscapacity.
Awordofcaution
Avoidthispostureincaseofslippeddisc,sciatica,andafter
undergoingabdominalsurgery.
Donotdobeyondlimitsandoverdothelateralstretch.
If one cannot touch the feet, one can reach for the knees
instead.
B.SITTINGPOSTURES
BHADRĀSANA(TheFirm/AuspiciousPosture)
Bhadrameansfirmorauspicious.
Sthiti:Longsittingposture(Viśrāmāsana)
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Awordofcaution
Please avoid this practice in case of cardiac or back
problems,abdominalinflammation,herniaandulcers,high
myopia,vertigoandduringpregnancy.
Thosewithvertebralanddiscdisordersshouldalsoavoid
thispractice.
ARDHACAKRĀSANA(TheHalfWheelPosture)
Ardhameanshalf.Cakrameanswheel.Inthisposture,asthebody
takestheshapeofahalfwheel,henceitiscalledArdhaCakrāsasna.
Technique
Supportthebackatthewaistwith
allthefingerstogetherpointing
forwardordownward.
Droptheheadbackwards
stretchingtheneckmuscles.
Asyouinhale,bendbackwardsfrom
thelumbarregion;exhaleandrelax.
Stayherefor10-30secondswithnormalbreathing.
Inhaleandslowlycomeup.
Benefits
ArdhaCakrāsanamakesthespineflexibleandstrengthens
thespinalnerves.
Strengthens the neck muscles, and improves breathing
capacity.
Helpsincervicalspondylitis.
Awordofcaution
Avoid this posture in case of vertigo or a tendency to
giddiness.
Hypertensivepatientsshallbendwithcare.
TRIKONĀSANA(TheTrianglePosture)
Trikonameanstriangle.Trimeansthreeandkoṇaisanangle.Asthe
āsana resembles three arms trianglesmade by the trunk and the
limbs,ithasbeennamedTrikoṇāsana.
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Technique
Standonyourfeetcomfortably apart.
Slowlyraiseboththearms sidewaystilltheyarehorizontal.
Exhale,slowlybendtotheright sideandplacetherighthandjust behindtherightfoot.
Theleftarmisstraightup,inline withtherightarm.
Turntheleftpalmforward.
Turnyourheadandgazeatthetipoftheleftmiddlefinger.
Remain in the posture for 10-30 seconds with normal
breathing.
Asyouinhaleslowlycomeup.
Repeatfortheleftside.
Benefits
Preventsflatfoot.
Strengthenscalf,thighandwaistmuscles.
Makesthespineflexible,improveslungscapacity.
Awordofcaution
Avoidthispostureincaseofslippeddisc,sciatica,andafter
undergoingabdominalsurgery.
Donotdobeyondlimitsandoverdothelateralstretch.
If one cannot touch the feet, one can reach for the knees
instead.
B.SITTINGPOSTURES
BHADRĀSANA(TheFirm/AuspiciousPosture)
Bhadrameansfirmorauspicious.
Sthiti:Longsittingposture(Viśrāmāsana)
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Technique
Siterectwiththelegsstretchedoutstraight inthefront.
Keepthehandsbesidethehips andpalmrestingonthefloor. ThisisDaṇḍāsana.
Nowputthesolesofyourfeettogether.
Exhaleandclaspyourhandstogether overyourtoes.Pullyourheelsas closeaspossibleuptoperineumregion.
Ifyourthighsarenottouchingorarenot closetothefloor,placeasoftcushion underneaththekneesforsupport.
Thisisthefinalposition.
Stayhereforsometime
Benefits
Keepsthebodyfirmandhelpstostabilizethemind.
Keepsthekneesandhipjointshealthy.
Helpstorelievekneepain.
Actsontheabdominalorgansandreleasesanytensioninthe
abdomen.
Benefits women by relieving abdominal pain often
experiencedduringmenstruation.
Awordofcaution
Avoidthispracticeincaseofseverearthritisandsciatica.
VAJRĀSANA(ThunderboltPosture)
Thiscanbeconsideredasameditativeposture. Whilepractisingit
formeditativepurposes,oneshouldclosehis/hereyesatthefinal
stage.
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Technique
Sitwithextendedlegstogether, handsbythesideofthebody, palmrestingontheground,fingers pointingforward.
Foldtherightlegatthekneeand placethefootundertheright buttock.
Similarlyfoldingtheleftleg, placeleftfootundertheleftbuttock.
Placeboththeheelssothatthebigtoesoverlapeachother.
Positionofthebuttocksinthespacebetweentheheels.
Keephandsonrespectiveknees.
Keepthespineerect,gazeinfrontorclosetheeyes.
Whilereturningtotheoriginalposition,bendalittletowards
rightside,takeoutyourleftlegandextendit.
Similarly extend your right leg and return to the original
position.
Benefits
Thisāsanastrengthensthighmusclesandcalfmuscles.
Thisāsanaisgoodfordigestion.
Itprovidesfirmbasetothespineandkeepsthespineerect.
Awordofcaution
Personssufferingfrompilesshouldnotpractisethisāsana.
Thosewhoare suffering fromkneepainandankle injury
shouldavoidthispractice.
ARDHAUṢṬRĀSANA(TheHalfCamelPosture)
Sthiti:Longsittingposture(Viśrāmāsana)
Ustrameans camel. The final version of thisāsana resembles the
humpofacamel.Inthisversion,onlythefirststage(half)oftheāsana
canbepracticed.
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Technique
Siterectwiththelegsstretchedoutstraight inthefront.
Keepthehandsbesidethehips andpalmrestingonthefloor. ThisisDaṇḍāsana.
Nowputthesolesofyourfeettogether.
Exhaleandclaspyourhandstogether overyourtoes.Pullyourheelsas closeaspossibleuptoperineumregion.
Ifyourthighsarenottouchingorarenot closetothefloor,placeasoftcushion underneaththekneesforsupport.
Thisisthefinalposition.
Stayhereforsometime
Benefits
Keepsthebodyfirmandhelpstostabilizethemind.
Keepsthekneesandhipjointshealthy.
Helpstorelievekneepain.
Actsontheabdominalorgansandreleasesanytensioninthe
abdomen.
Benefits women by relieving abdominal pain often
experiencedduringmenstruation.
Awordofcaution
Avoidthispracticeincaseofseverearthritisandsciatica.
VAJRĀSANA(ThunderboltPosture)
Thiscanbeconsideredasameditativeposture. Whilepractisingit
formeditativepurposes,oneshouldclosehis/hereyesatthefinal
stage.
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Technique
Sitwithextendedlegstogether, handsbythesideofthebody, palmrestingontheground,fingers pointingforward.
Foldtherightlegatthekneeand placethefootundertheright buttock.
Similarlyfoldingtheleftleg, placeleftfootundertheleftbuttock.
Placeboththeheelssothatthebigtoesoverlapeachother.
Positionofthebuttocksinthespacebetweentheheels.
Keephandsonrespectiveknees.
Keepthespineerect,gazeinfrontorclosetheeyes.
Whilereturningtotheoriginalposition,bendalittletowards
rightside,takeoutyourleftlegandextendit.
Similarly extend your right leg and return to the original
position.
Benefits
Thisāsanastrengthensthighmusclesandcalfmuscles.
Thisāsanaisgoodfordigestion.
Itprovidesfirmbasetothespineandkeepsthespineerect.
Awordofcaution
Personssufferingfrompilesshouldnotpractisethisāsana.
Thosewhoare suffering fromkneepainandankle injury
shouldavoidthispractice.
ARDHAUṢṬRĀSANA(TheHalfCamelPosture)
Sthiti:Longsittingposture(Viśrāmāsana)
Ustrameans camel. The final version of thisāsana resembles the
humpofacamel.Inthisversion,onlythefirststage(half)oftheāsana
canbepracticed.
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Technique
SitinViśrāmāsana.
CometoDaṇḍāsana.
Foldyourlegsandsitonyourheels.
Keepthethighscloseandbigtoestouching.
Placethehandsontheknees.
Theheadandbackshouldbestraight.
ThisisVajrāsana.
Standonyourknees.
Place the hands on the waist with fingers pointing
downward.
Keeptheelbowsandshouldersparallel.
Bendtheheadbackandstretchthe neckmuscles;inhaleandbendthetrunk backwardsasmuchaspossible.Asyouexhale,relax.
Keepthethighsperpendiculartotheground.
Remainintheposturefor10-30seconds withnormalbreathing.
Returnwithinhalation;sitinVajrāsana.
RelaxinViśrāmāsana.
Benefits
Ithelpstostrengthenbackandneckmuscles.
Relievesconstipationandbackpain.
Increasesbloodcirculationtotheheadandcardiacregion.
Veryusefulpracticeforcardiacpatient,butneedstopractice
withcautions.
Awordofcaution
Incaseofherniaandabdominal injuries,arthritis,vertigo
andpregnancy,pleaseavoiddoingthisāsana.
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USṬRĀSANA(CamelPosture)
Uṣṭrameanscamel.Thebodyinthispostureresemblesthepostureof
acamel,hencethename.
Technique
Kneeldownonthefloor.Keepyour
thighsandfeettogether,toes
pointingbackandrestingonthefloor.
Bringthekneesandthefeetabout
onefootapartandstandontheknees.
Whileinhalingbendbackward.
Becarefulnottojerktheneckwhile
bendingbackward.
Withexhalationplacetherightpalmonrightheelandleft
palmonleftheel.
Infinalposition,thighswillbeverticaltothefloorandhead
tiltedbackwards.
Weightofthebodyshouldbeevenlysupportedbythearms
andlegs.
Benefits
Uṣṭrāsanaisextremelyusefulfordefectiveeyesight.
Thisisusefulinrelievingbackpainandneckpain.
Ithelpstoreducefatovertheabdomenandhips.
Itishelpfulindigestiveproblems.
Awordofcaution
Those suffering from high blood pressure, heart disease,
herniashouldnotpracticeit.
ŚAŚAKĀSANA(TheHarePosture)
Śaśakameanshare.
Sthiti:Vajrāsana
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Technique
SitinViśrāmāsana.
CometoDaṇḍāsana.
Foldyourlegsandsitonyourheels.
Keepthethighscloseandbigtoestouching.
Placethehandsontheknees.
Theheadandbackshouldbestraight.
ThisisVajrāsana.
Standonyourknees.
Place the hands on the waist with fingers pointing
downward.
Keeptheelbowsandshouldersparallel.
Bendtheheadbackandstretchthe neckmuscles;inhaleandbendthetrunk backwardsasmuchaspossible.Asyouexhale,relax.
Keepthethighsperpendiculartotheground.
Remainintheposturefor10-30seconds withnormalbreathing.
Returnwithinhalation;sitinVajrāsana.
RelaxinViśrāmāsana.
Benefits
Ithelpstostrengthenbackandneckmuscles.
Relievesconstipationandbackpain.
Increasesbloodcirculationtotheheadandcardiacregion.
Veryusefulpracticeforcardiacpatient,butneedstopractice
withcautions.
Awordofcaution
Incaseofherniaandabdominal injuries,arthritis,vertigo
andpregnancy,pleaseavoiddoingthisāsana.
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USṬRĀSANA(CamelPosture)
Uṣṭrameanscamel.Thebodyinthispostureresemblesthepostureof
acamel,hencethename.
Technique
Kneeldownonthefloor.Keepyour
thighsandfeettogether,toes
pointingbackandrestingonthefloor.
Bringthekneesandthefeetabout
onefootapartandstandontheknees.
Whileinhalingbendbackward.
Becarefulnottojerktheneckwhile
bendingbackward.
Withexhalationplacetherightpalmonrightheelandleft
palmonleftheel.
Infinalposition,thighswillbeverticaltothefloorandhead
tiltedbackwards.
Weightofthebodyshouldbeevenlysupportedbythearms
andlegs.
Benefits
Uṣṭrāsanaisextremelyusefulfordefectiveeyesight.
Thisisusefulinrelievingbackpainandneckpain.
Ithelpstoreducefatovertheabdomenandhips.
Itishelpfulindigestiveproblems.
Awordofcaution
Those suffering from high blood pressure, heart disease,
herniashouldnotpracticeit.
ŚAŚAKĀSANA(TheHarePosture)
Śaśakameanshare.
Sthiti:Vajrāsana
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Technique
SitinVajrāsana.
Spreadboththekneeswideapart,keepthebigtoestouching.
Keepthepalmsbetweentheknees.
Exhaleandslowlystretchthemfulllength.
Bendforwardandplacethe chinontheground.
Keepthearmsparallel.
Lookinfrontandmaintaintheposture.
Inhaleandcomeup.
ExhaleandcomebacktoVajrāsan.
StretchyourlegsbacktoViśrāmāsan
Benefits
Ithelpstoreducestress,angeretc.
It tones up reproductive organs, relieves constipation,
improvesdigestionandrelievesbackpain.
Awordofcaution
Pleaseavoidthispostureincaseofacutebackache.
Patients with osteoarthritis of the knees should exercise
withcautionoravoidVajrāsana.
High blood pressure patients should not perform this
practice.
UTTĀNAMANDŪKĀSANA(Stretchedup-frogposture)
UttānameanuprightandMaṇḍūkameansfrog.Thefinalpositionof
UttānaMaṇḍūkasanaresemblesanuprightfrog,hencethename.In
UttānaMandūkāsana,theheadisholdbytheelbows.
Technique
SitinVajrāsana
Spreadboththekneeswide apartwhiletoesremainingtogether.
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Raiseyourrightarm,folditandtake itbackwardfromabovetheright shoulderandplacethepalmbelow theleftshoulder.
Nowfoldleftarmsimilarlyand placethepalmfromtheabovelevel atbelowrightshoulder.
Maintainthepositionforawhile,thencomingbackslowlyto
removetheleftarmandthentherightarm;bringtheknees
togetherasintheinitialposition.
Benefits
Thisāsanaishelpfulinbackacheandcervicalpain.
It helps in improving the diaphragmatic movements and
helpstoimprovelungscapacity.
Awordofcaution
Personwithseverekneejointpainshouldnotperformit.
VAKRĀSANA(TheSpinalTwistPosture)
Vakrameanstwisted.Inthisāsana,thespineistwistedwhichhasa
rejuvenatingeffectonitsfunctioning.
Sthiti:Daṇḍāsana
Technique
Bendtheright leg,andplacetheright footbesidethe left
knee.
Asyouexhale,twistthebodytotheright.
Bringtheleftarmaroundtherightkneeandclasptheright
bigtoeorplacethepalmbesiderightfoot.
Taketherightarmbackand keepthepalmonthe groundwiththebackstraight. Remainintheposturefor
10-30secondswithnormal breathingandrelax.
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Technique
SitinVajrāsana.
Spreadboththekneeswideapart,keepthebigtoestouching.
Keepthepalmsbetweentheknees.
Exhaleandslowlystretchthemfulllength.
Bendforwardandplacethe chinontheground.
Keepthearmsparallel.
Lookinfrontandmaintaintheposture.
Inhaleandcomeup.
ExhaleandcomebacktoVajrāsan.
StretchyourlegsbacktoViśrāmāsan
Benefits
Ithelpstoreducestress,angeretc.
It tones up reproductive organs, relieves constipation,
improvesdigestionandrelievesbackpain.
Awordofcaution
Pleaseavoidthispostureincaseofacutebackache.
Patients with osteoarthritis of the knees should exercise
withcautionoravoidVajrāsana.
High blood pressure patients should not perform this
practice.
UTTĀNAMANDŪKĀSANA(Stretchedup-frogposture)
UttānameanuprightandMaṇḍūkameansfrog.Thefinalpositionof
UttānaMaṇḍūkasanaresemblesanuprightfrog,hencethename.In
UttānaMandūkāsana,theheadisholdbytheelbows.
Technique
SitinVajrāsana
Spreadboththekneeswide apartwhiletoesremainingtogether.
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Raiseyourrightarm,folditandtake itbackwardfromabovetheright shoulderandplacethepalmbelow theleftshoulder.
Nowfoldleftarmsimilarlyand placethepalmfromtheabovelevel atbelowrightshoulder.
Maintainthepositionforawhile,thencomingbackslowlyto
removetheleftarmandthentherightarm;bringtheknees
togetherasintheinitialposition.
Benefits
Thisāsanaishelpfulinbackacheandcervicalpain.
It helps in improving the diaphragmatic movements and
helpstoimprovelungscapacity.
Awordofcaution
Personwithseverekneejointpainshouldnotperformit.
VAKRĀSANA(TheSpinalTwistPosture)
Vakrameanstwisted.Inthisāsana,thespineistwistedwhichhasa
rejuvenatingeffectonitsfunctioning.
Sthiti:Daṇḍāsana
Technique
Bendtheright leg,andplacetheright footbesidethe left
knee.
Asyouexhale,twistthebodytotheright.
Bringtheleftarmaroundtherightkneeandclasptheright
bigtoeorplacethepalmbesiderightfoot.
Taketherightarmbackand keepthepalmonthe groundwiththebackstraight. Remainintheposturefor
10-30secondswithnormal breathingandrelax.
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Takeoutyourhandswithexhalationandrelax.
Repeatthesameontheotherside.
Benefits
Helpstoincreasesflexibilityofthespine.
Helpstoovercomeconstipation,dyspepsia.
Stimulates pancreas and helps in the management of
diabetes.
Awordofcaution
Please avoid this posture in case of severe back pain,
vertebralanddiscdisorders,afterabdominalsurgeryand
duringmenstruation.
C.PRONEPOSTURES
MAKARĀSANA(TheCrocodilePosture)
In Sanskrit, Makara means crocodile. In this āsana, the body
resemblesacrocodile.
Sthiti:Pronerelaxationposture
Technique
Liedownonyourstomach withthefeetwideapart, feetpointingoutward.
Bendboththearmsandplace therighthandonthelefthand
Placetheforeheadonyourhands.
Keeptheeyesclosed.ThisisMakarāsana.
Thisāsanaispracticedforrelaxationinallpronepostures.
Benefits
Promotesrelaxationofthelowerback.
Helpsinrecoveryofbackproblems.
Indicatedforallorthopedicailments.
Indicatedtocounterstressandanxiety.
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Awordofcaution
Avoid this practice in case of low blood pressure, severe
cardiacproblemsandpregnancy.
BHUJAṄGĀSANA(TheCobraPosture)
Bhujaṅgameanssnakeorcobra.Inthisāsana,thebodyisraisedlike
thehoodofasnake.
Stithi:PronepostureorMakarāsana
Technique
Liedownonyourstomach,rest youheadonyourhandsandrelax thebody.
Nowjoinyourlegsandstretch yourarms.
Keeptheforeheadontheground.
Nowplaceyourhandsjustbesidethebody;keeppalmsand
elbowsontheground.
Asyouinhaleslowly,liftthechinandchestcomeuptonavel
region.
Staytherecomfortably.
ThisiscalledSaralaBhujaṅgāsana.
Nowcomebackandplaceyour foreheadontheground.
Keepyourpalmsbesidesthe chestandraiseyourelbows wheretheyare.
Inhale;slowlyliftthechinand chestuptonavelregion.
ThisisBhujaṅgāsana.
Exhale; rest your forehead on the ground and place your
palmsandrestyourheadonthepalmsandspreadyourlegs
andrelax
Bhujaṅgāsana
SaralaBhujaṅgāsana
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Takeoutyourhandswithexhalationandrelax.
Repeatthesameontheotherside.
Benefits
Helpstoincreasesflexibilityofthespine.
Helpstoovercomeconstipation,dyspepsia.
Stimulates pancreas and helps in the management of
diabetes.
Awordofcaution
Please avoid this posture in case of severe back pain,
vertebralanddiscdisorders,afterabdominalsurgeryand
duringmenstruation.
C.PRONEPOSTURES
MAKARĀSANA(TheCrocodilePosture)
In Sanskrit, Makara means crocodile. In this āsana, the body
resemblesacrocodile.
Sthiti:Pronerelaxationposture
Technique
Liedownonyourstomach withthefeetwideapart, feetpointingoutward.
Bendboththearmsandplace therighthandonthelefthand
Placetheforeheadonyourhands.
Keeptheeyesclosed.ThisisMakarāsana.
Thisāsanaispracticedforrelaxationinallpronepostures.
Benefits
Promotesrelaxationofthelowerback.
Helpsinrecoveryofbackproblems.
Indicatedforallorthopedicailments.
Indicatedtocounterstressandanxiety.
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Awordofcaution
Avoid this practice in case of low blood pressure, severe
cardiacproblemsandpregnancy.
BHUJAṄGĀSANA(TheCobraPosture)
Bhujaṅgameanssnakeorcobra.Inthisāsana,thebodyisraisedlike
thehoodofasnake.
Stithi:PronepostureorMakarāsana
Technique
Liedownonyourstomach,rest youheadonyourhandsandrelax thebody.
Nowjoinyourlegsandstretch yourarms.
Keeptheforeheadontheground.
Nowplaceyourhandsjustbesidethebody;keeppalmsand
elbowsontheground.
Asyouinhaleslowly,liftthechinandchestcomeuptonavel
region.
Staytherecomfortably.
ThisiscalledSaralaBhujaṅgāsana.
Nowcomebackandplaceyour foreheadontheground.
Keepyourpalmsbesidesthe chestandraiseyourelbows wheretheyare.
Inhale;slowlyliftthechinand chestuptonavelregion.
ThisisBhujaṅgāsana.
Exhale; rest your forehead on the ground and place your
palmsandrestyourheadonthepalmsandspreadyourlegs
andrelax
Bhujaṅgāsana
SaralaBhujaṅgāsana
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Note:
Keep the legs firm so that no loador strain is felt on the
lumbarspine.
Benefits
Thisāsanaisbestforstressmanagement.
Itreducesabdominalfatandalleviatesconstipation.
Italsohelpstoremovebackacheandbronchialproblems.
Awordofcaution
Thosewhohaveundergoneabdominalsurgeryshouldavoid
thisāsanafor2-3months.
Thosewhosufferfromhernia,ulcersshouldnotpracticethis
āsana.
ŚALABHĀSANA(TheLocustPosture)
Śalabhameansalocust.
Sthiti:PronepostureMakarāsana
Technique
LiedownonyourstomachinMakarāsana.
Restthechinonthefloor;keepbothhandsbesidethebody;
palmsfacingupwards.
Inhale;raisethelegs offthefloorasmuch asyoucanwithout bendingtheknees Extendthearmsandlegswelltoeaseliftingthebodyoffthe
floor.
Stayinthispositionfor10-20secondsbreathingnormally.
Exhale;bringthelegsdowntowardsthefloor.
RestforafewsecondsinMakarāsana.
Note:
Pullupthekneecapsandsqueezethebuttockstoimprove
theposture.Thisāsanaismorebeneficialwhenperformed
afterBhujaṅgāsana
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Benefits
Helpsinsciaticaandlowerbackache.
Tonesthehipmusclesandthoseinthekidneyregion.
Reduces fat on the thighs and buttocks; good in weight
management.
Helpstheabdominalorgansaidingdigestion.
Awordofcaution
Cardiacpatientsshouldavoidthisposture.Pleaseproceed
cautiouslyincaseofseverlowerbackpain
Peoplewithhighbloodpressure,pepticulcersandhernia
shouldalsoavoidthisposture.
D.SUPINEPOSTURES
SETUBANDHĀSANA(TheBridgePosture)
Setubandhameansformationofbridge.Inthisposture,thebodyis
positioned like a bridge, hence the name. This is also called as
Catuspādāsana.
Sthiti:SupinelyingŚavāsana.
Technique
Bendboththelegsattheknees andbringtheheelsnearthe buttocks.
Whileholdingboththeanklesfirmlykeepthekneesandfeet
inonestraightline.
Inhale;slowlyraiseyourbuttocksandtrunkupasmuchas
youcantoformbridge.
Remain in this position for 10-30 seconds, with normal
breathing.
Exhale, slowly return to theoriginalpositionandrelax in
Śavāsana.
Note
Inthefinalposition,theshouldersandtheheadremainin
contactwiththefloor.
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Note:
Keep the legs firm so that no loador strain is felt on the
lumbarspine.
Benefits
Thisāsanaisbestforstressmanagement.
Itreducesabdominalfatandalleviatesconstipation.
Italsohelpstoremovebackacheandbronchialproblems.
Awordofcaution
Thosewhohaveundergoneabdominalsurgeryshouldavoid
thisāsanafor2-3months.
Thosewhosufferfromhernia,ulcersshouldnotpracticethis
āsana.
ŚALABHĀSANA(TheLocustPosture)
Śalabhameansalocust.
Sthiti:PronepostureMakarāsana
Technique
LiedownonyourstomachinMakarāsana.
Restthechinonthefloor;keepbothhandsbesidethebody;
palmsfacingupwards.
Inhale;raisethelegs offthefloorasmuch asyoucanwithout bendingtheknees Extendthearmsandlegswelltoeaseliftingthebodyoffthe
floor.
Stayinthispositionfor10-20secondsbreathingnormally.
Exhale;bringthelegsdowntowardsthefloor.
RestforafewsecondsinMakarāsana.
Note:
Pullupthekneecapsandsqueezethebuttockstoimprove
theposture.Thisāsanaismorebeneficialwhenperformed
afterBhujaṅgāsana
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Benefits
H