Government of India International Day of YOGA Common Yoga Protocol 21st June Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH) Government of India 21st June INTERNATIONAL DAY OF YOGA Common Yoga Protocol.
Download International Yoga Day (IDY) 2023 Common Protocol Leaflet in PDF
Ministry of Ayurveda, Yoga & Naturopathy, Unani, Siddha and Homoeopathy (AYUSH)
This leaflet has been prepared in consultation with leading Yoga experts and heads of the eminent Yoga Institutions of India and edited by Dr. Ishwar V. Basavaraddi, Director, Morarji Desai National Institute of Yoga (MDNIY), Ministry of AYUSH, Govt. of India.
Publisher Director Morarji Desai National Institute of Yoga Ministry of AYUSH, Govt. of India 68, Ashok Road, New Delhi-110001 Website : www.yogamdniy.nic.in, www.ayush.gov.in
Disclaimer:
The information provided in this Yoga protocol is intended to create general awareness among people and community to get harmony & peace through Yoga. The information, techniques and suggestions mentioned in this yoga protocol are not a substitute for the medical advice of physician. In a particular case that you may require diagnosis or medical attention, consult your health care provider before practicing Yoga. The publisher does not assume any responsibility or liability for any injury or loss that may result from practicing Yoga.
Common Yoga Protocol
1. INVOCATION
Yogic Practice shall start with a prayer or prayerful mood to enhance the benefits of practice.
* Samgacchadhvam samvadadhvam
* sam vo manāmsi jānatām
* devā bhāgam yathā pūrve
* sanjānā͂nā upāsate ||
* May you move in harmony; may you speak in unison; let our mind be equanimous like in the beginning; let the divinity manifest in your sacred endeavours.
2. SADILAJA/CĀLANA KRIYĀS /LOOSENING PRACTICES
The Cālana Kriyās/loosening practices/Yogic Sūkṣma Vyāyāmas help to increase microcirculation. These practices can be done while standing and sitting.
I. NECK BENDING (Grivā Śakti Vikāsaka)
Sthiti: Samasthiti ( Alert Posture) Technique
Stage i: (Forward and Backward Bending/Stretching)
* Stand with the feet 2-3 inches apart.
* Keep the hands straight beside the body.
* This is Samasthiti. This is also called Tāḍāsana.
* Keep your palms on the waist.
* While exhaling, move the head forward slowly and try to touch the chin to the chest.
* While inhaling, move the head up and bend back comfortably.
* This is one round: repeat 2 more rounds.
Stage - ii : (Right and Left bending/Stretching)
* While exhaling, bend the
* head slowly to the right;
* bring the ear as close as possible to the shoulder without raising the shoulder.
* While inhaling, bring the head to the normal position.
* Similarly, while exhaling bend the head to the left side.
* Inhale and bring the head up to normal position.
* This is one round: repeat 2 more rounds.
Stage - iii : (Right and Left Twisting)
* Keep the head upright.
* While exhaling, gently
* turn the head to the right so that the chin is in line with the shoulder.
* While inhaling, bring the head to the normal position.
* Similarly, while exhaling, turn the head to the left.
* Inhale and bring the head to the normal position.
* This is one round: repeat 2 more rounds.
Stage iv: Neck Rotation
* Exhale; bend the head forward to touch the chin to the chest.
* Inhale; slowly rotate the head
* clockwise in a circular motion, exhale while coming down.
* Do a full rotation.
* Then rotate the head in an anti-clockwise direction.
* Inhale; go back and exhale, come down.
* This is one round: repeat 2 more rounds.
Note:
* Move the head as far as possible. Do not over strain.
* Keep the shoulders relaxed and steady. Feel the stretch around the neck and loosening up of the joints and muscles of the neck.
* Can also be practiced sitting on a chair.
* People with neck pain can do the practice gently especially when taking the head back to the extent it is comfortable.
*Elderly people and persons with chronic cervical spondylitis may avoid these practices.
II. SHOULDER'S MOVEMENT
Sthiti: Samasthiti (Alert Posture)
Stage i: (Shoulder's Stretch)
Technique:
* Keep the feet together, the body straight and the arms by the sides.
* While inhaling; raise your both arms sideways above your head with the palm outward.
* Exhale and bring it down in the same manner.
*Palms must be opened, with fingers together.
Stage ii: Skandha Cakra (shoulder Rotation)
* Stand erect.
* Place the fingers of left hand on the left shoulder and the fingers of right hand on the right shoulder.
* Full rotation of the both elbows in a circular manner.
* nhale and raise your elbows & bring them back when you exhale.
* Try to touch the elbows in front of the chest on the forward movement, stretch the elbows back in the backward movement and touch the side of the trunk while coming down.
* Repeat this 2 times rotating from front to back.
* Do the same in reverse manner. Inhale while raising the elbows & exhale while bringing them down.
Benefits:
* Practice of this Yogic kriyā makes the bones, muscles and nerves ofthe neck and shoulder healthy.
* These practices are helpful in cervical spondylosis and frozen shoulder.
III. TRUNK MOVEMENT (Kaṭiśakti Vikāsaka)
Sthiti: Samasthiti (Alert Posture)
Technique
* Keep the legs about 2-3 feet apart.
* Raise both the arms up to shoulder level with palms facing each other and keep them parallel.
* While exhaling, twist the body towards the left side so that the right palm touches the left shoulder, come back with inhalation. While exhaling, twist the body towards the right side so that the left palm touches the right shoulder, come back with inhalation.
* This is one round: repeat it two more times.
* Relax in Samasthiti.
Common Yoga Protocol
Note:
* Do it slowly with coordination of breathing.
* Cardiac patients shall do with care.
* Avoid this practice in case of severe back pain, vertebral and intervertebral disc disorders and during menstruation.
IV. KNEE MOVEMENT
Sthiti: Samasthiti (Alert Posture)
Technique
* Inhale; lift your arms up to the shoulder level, palms facing downwards.
* Exhale; bend the knees and bring down the body to the semi squatting position.
* In the final position, both the arms and thighs should be parallel to the ground.
* Inhale; and straighten the body.
* Exhale while bringing down the hands.
* Repeat it two more times.
Note:
* Helps to strengthen knees and hip joints.
* Avoid this asana in case of acute conditions of arthritis.
3. YOGĀSANAS
A. STANDING POSTURES
TĀḌĀSANA (Palm Tree Posture)
Tāḍa means palm tree or mountain. This asana teaches one to attain stability and firmness and forms the base for all the standing asana. Technique
* Stand with feet 2 inches apart.
* Inhale, lift your arms up to the shoulder level in the front.
* Interlock the fingers, and turn the wrist outwards. Now inhale, raise the arms up above your head.
* Raise the heels off the floor and balance on the toes as you raise your arms.
* Stay in this position for 10-30 seconds.
* Bring the heels down.
* Exhale, release the interlock of the fingers and bring the arms down and come back to standing posture.
Benefits
* This āsana brings stability in the body, helps to clear up congestion of the spinal nerves and corrects faulty posture. Caution
*Avoid lifting the heals in case of arthritis, varicose veins and vertigo.
VṚKṢĀSANA (The Tree Posture)
Vṛkṣa means tree. The final position of this āsana
resembles the shape of a tree, hence the name. Technique
* Stand with feet 2 inches apart.
* Focus on a point in front.
* Exhale, hold and bend the right leg then place the foot on the inner side of the left thigh. The heel should
be touching the perineum region.
* Inhale and extend the arms up and join the palms together for Namaskar Mudra.
* Stay in the position for 10 to 30 seconds and breathe normally.
* Exhale bring the arms down. Release the right leg and bring it to initial position. Repeat this āsana from the left side also.
Benefits
* Helps to improve neuro-muscular coordination, balance, endurance, alertness and concentration. Caution
* Please avoid this practice in case of arthritis, vertigo. PĀDA-HASTĀSANA (The Hands to Feet Posture) Pāda means feet, hasta means hands. Therefore, Pāda Hastāsana means keeping the palms down towards the feet. This is also referred as Uttānāsana. Technique
* Stand straight with feet 2 inches apart.
* Inhale slowly and raise the arms up.
* Stretch up the body from the waist.
* Exhale and bend forward until both palms rest on the ground.
* Stretch the back, to make it straight as much as possible.
* Maintain this final posture for 10-30 seconds with normal breathing.
* Those who are suffering with stiff back should bend according to their capacity.
