raj bhavan, imphal - government of india...brief history and development of yoga the fundamentals of...

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

6

7

9

10

11

13

14

15

16

17

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

Introduction

WhatisYoga?

TraditionalSchoolsofYoga

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

6

7

9

10

11

13

14

15

16

17

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

20

21

23

24

25

26

27

28

29

30

31

32

33

35

36

37

38

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

20

21

23

24

25

26

27

28

29

30

31

32

33

35

36

37

38

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

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

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

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

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

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.

st21 June - International Day of Yoga 1

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

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.

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.

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.

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.

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.

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

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.

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

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.

Yogaworksonthelevelofone'sbody,mind,emotionandenergy.

Thishasgivenriseto fourbroadclassificationsofYoga:Karma

Yogawhereweutilisethebody;JňānaYogawhereweutilisethe

lightermind;BhaktiYogawhereweutilisetheemotionandKriyā

Yogawhereweutilisetheenergy.EachsystemofYogawepractice

fallswithinthegamutofoneormoreofthesecategories.

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.

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

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.

Yogaworksonthelevelofone'sbody,mind,emotionandenergy.

Thishasgivenriseto fourbroadclassificationsofYoga:Karma

Yogawhereweutilisethebody;JňānaYogawhereweutilisethe

lightermind;BhaktiYogawhereweutilisetheemotionandKriyā

Yogawhereweutilisetheenergy.EachsystemofYogawepractice

fallswithinthegamutofoneormoreofthesecategories.

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.

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

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.

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.

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.

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.

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.

¬

~

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.

¬

~

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

Technique

Stagei:(ForwardandBackwardBending)

Standwiththefeetcomfortablyapart.

Keepthehandsstraightbesidethebody.

ThisisSamasthiti.ThisisalsocalledTāḍāsana.

Keepyourarmsonthewaist.

Whileexhaling,movethe headforwardslowlyand trytotouchthechintothe chest.

Whileinhaling,movetheheadasfarbackasiscomfortable.

Stage-ii:(RightandLeftbending)

Whileexhaling,bendthe headslowlytotheright; bringtheearascloseas possibletotheshoulder withoutraisingtheshoulder.

Whileinhaling,bringtheheadtothenormalposition.

Similarly,whileexhalingbendtheheadtotheleftside.

Inhaleandbringtheheaduptonormalposition.

Stage-iii:(RightandLeftTwisting)

Keeptheheadupright.

Whileexhaling,gently turntheheadtotheright sothatthechinisinline withtheshoulder.

Similarly,whileexhaling,turntheheadtotheleft.

Inhaleandbringtheheadtothenormalposition.

Stageiv:NeckRotation

Exhale;bendtheheadforwardtryingtotouchthechintothe

chest.

Inhale;slowlyrotatethe headclockwiseinacircular motion,exhalewhile comingdown

Doafullrotation.

Thenrotatetheheadinananti-clockwisedirection.

Inhale;gobackandexhale,comedown.

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

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.

Stage-ii:(RightandLeftbending)

Whileexhaling,bendthe headslowlytotheright; bringtheearascloseas possibletotheshoulder withoutraisingtheshoulder.

Similarly,whileexhalingbendtheheadtotheleftside.

Inhaleandbringtheheaduptonormalposition.

Stage-iii:(RightandLeftTwisting)

Keeptheheadupright.

Whileexhaling,gently turntheheadtotheright sothatthechinisinline withtheshoulder.

Similarly,whileexhaling,turntheheadtotheleft.

Inhaleandbringtheheadtothenormalposition.

Stageiv:NeckRotation

Exhale;bendtheheadforwardtryingtotouchthechintothe

chest.

Inhale;slowlyrotatethe headclockwiseinacircular motion,exhalewhile comingdown

Doafullrotation.

Thenrotatetheheadinananti-clockwisedirection.

Inhale;gobackandexhale,comedown.

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

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.

Trytotouchtheelbowsin frontofthechestonthe forwardmovementand touchtheearswhilemovingup.

Stretchthearmbackinthe backwardmovementand touchthesideofthetrunkwhile comingdown.

Itistheclockwiserotationand repeatitfor5times.

Dothesamewithanti-clockwise.

Benefits:

Practiceofthiskriyāmakesthebones,musclesandnervesof

theshoulderregionhealthy.

Thesepracticesarehelpfulincervicalspondylitisandfrozen

shoulder.

III. TRUNKMOVEMENT

TrunkTwisting(KaṭiśaktiVikāsaka)

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.

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)

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.

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.

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.

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.

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.

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.

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)

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.

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.

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.

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)

Ustrameans camel. The final version of thisāsana resembles the

humpofacamel.Inthisversion,onlythefirststage(half)oftheāsana

canbepracticed.

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.

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)

Ustrameans camel. The final version of thisāsana resembles the

humpofacamel.Inthisversion,onlythefirststage(half)oftheāsana

canbepracticed.

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.

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

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.

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

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.

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.

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.

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.

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.

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

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.

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

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

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.

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.Thisāsanaismorebeneficialwhenpe

raj bhavan, imphal - government of india...brief history and development of yoga the fundamentals of...

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