{"id":13307,"date":"2023-02-10T12:22:02","date_gmt":"2023-02-10T06:52:02","guid":{"rendered":"https:\/\/bharatha.org\/staging\/?p=13307"},"modified":"2025-06-26T15:11:18","modified_gmt":"2025-06-26T09:41:18","slug":"international-yoga-day-common-yoga-protocol","status":"publish","type":"post","link":"https:\/\/bharatha.org\/staging\/international-yoga-day-common-yoga-protocol\/","title":{"rendered":"International Yoga Day- Common Yoga Protocol"},"content":{"rendered":"

Disclaimer- This document about the International Yoga Day has been created by Team Bharatha Yoga to create more awareness to the general public about yoga, its benefits, do\u2019s and dont\u2019s. This is not a substitute to any medical advice of your physician for any ailments. Bharatha Yoga does not assume any responsibility or liability for any injury caused as a result of the practice mentioned in the document.<\/em><\/p>\n

Message from Prime Minister – <\/strong>International Yoga Day<\/h4>\n

\u201cYoga is an invaluable gift of ancient Indian tradition. It
embodies unity of mind and body; thought and action; restraint
and fulfillment; harmony between man and nature and a
holistic approach to health and well-being. Yoga is not about
exercise but to discover the sense of oneness with ourselves,
the world and Nature. By changing our lifestyle and creating
consciousness, it can help us to deal with climate change. Let us
work towards adopting an International Yoga Day.\u201d<\/p>\n

\n\t\t\t\t\t\t\t\t\t\t\"Speech
Speech of Honorable Prime Minister of India Shri Narendra Modi at the 69th session of United Nations General Assembly (UNGA) on September 27, 2014.<\/figcaption><\/figure>\n

Opening Prayer<\/strong><\/h4>\n
Prayer<\/strong><\/h6>\n

\u00a0\u0950 Samgacchadhvam samvadadhvam
sam vo man\u0101msi j\u0101nat\u0101m
dev\u0101 bh\u0101gam yath\u0101 p\u016brve
sanj\u0101n\u0101n\u0101 up\u0101sate<\/p>\n

Meaning<\/strong><\/h6>\n

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 endeavors.<\/p>\n

\n

ASANA PRACTICE<\/strong><\/h3>\n

Chalana Kriya<\/strong><\/h4>\n

Neck Bending (Neck Movement)<\/strong><\/h4>\n

Place your feet hip-width apart. Place your hands on the hips. Do the following neck movements:\u00a0\u00a0<\/p>\n

\n\t\t\t\t\t\t\t\t\t\t\"Neck
Side to side \u2013 Slowly bring the right ear to the right shoulder, then the left ear to left shoulder (Repeat 5 times each side). <\/figcaption><\/figure>\n
\n\t\t\t\t\t\t\t\t\t\t\"Bharatha
Front to back \u2013 Slowly bring the chin down to chest, then backwards to look up (Repeat 5 times each side).
\n<\/figcaption><\/figure>\n
\n\t\t\t\t\t\t\t\t\t\t\"Neck
Side twist \u2013 Turn the face towards the right, then left. (Repeat 5 times).
\n<\/figcaption><\/figure>\n

Shoulder Movement<\/strong><\/h4>\n

Start in samastithi, palms by the side of the body. Inhale and raise your arms up, exhale and release. Repeat 5 times.<\/p>\n

Rotation<\/strong>\u2013 From samastithi, touch your shoulders with the finger tips. Rotate fully, bringing the elbows together, out to the back, up and to the front. Repeat 5 times clockwise, 5 times anticlockwise.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Indea\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Trunk Movement (Spinal Twist)<\/strong><\/h4>\n

\u00a0 Spread feet 1-1.5 meters apart. Keep the spine and feet straight and the eyes open. Bring the together, palms\u00a0 facing downwards on the chest at shoulder level. Move from the waist, exhaling to the right, inhaling center, exhaling\u00a0 to the left. The eyes follow the elbows. (Repeat 15 times).\u00a0<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"International\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Knee Movement<\/strong><\/h4>\n

Inhale, lift the arms to shoulder level palms facing down. With an exhalation, bend the knees to squatting position. While inhaling, straighten the knees. Repeat 3 times.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Indea\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Standing Postures<\/strong><\/h4>\n

Tadasana (Palm Tree Posture)<\/strong><\/h4>\n

Stand straight and lift the spine up. Place your feet together. Keep your eyes open and focus on an unmoving point. Place your palms on your thighs and as you inhale raise the heels up and raise the hands out in front and\u00a0 straight up above the head. Keep the fingers open. Exhale, release hands back down and release your heels back to\u00a0starting position. Coordinate your body movements with your breath.\u00a0<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Indea\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Vrkshasana (Tree Posture)<\/strong><\/h4>\n

Begin in T\u0101\u1e0d\u0101sana. Look straight ahead focusing on an unmoving point. Shift the entire body weight onto\u00a0 the left foot. Get well grounded. Bend at right knee. Then, bring the right foot up onto the left thigh placing the right heel\u00a0 against the left groin and square the hips. Knee should be stretched out to the side and toes pointed downwards. Lift\u00a0 the spine well. Bring hands into Namask\u0101ra mudr\u0101. Once stable, inhale and stretch the arms up. Open the sides well,\u00a0 pull the abdomen in and tighten the buttocks. Stay in position for 30 to 60 seconds. Release hands down. With hand\u00a0 support, release the right leg. Repeat on the other side.\u00a0<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"International\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Padahast\u0101sana (The Hands to Feet Posture)<\/strong><\/h4>\n

Inhale and place the palms under the feet, concave the back, lift the head without bending the knees. Then, exhale, tuck in the lower abdomen and place your head in the region between two knees. Keep the elbows slightly bent. Extend down with each exhalation. Hold the pose 30-60 seconds. Release the hands and place the palms on the waist, Inhale\u00a0 slowly, come up half way (table top) and take a breath here, roll the shoulders than inhale again come back up to standing and T\u0101\u1e0d\u0101sana.\u00a0<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Padahast\u0101sana\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Ardha Chakrasana<\/strong>\u00a0(The Half Wheel Posture)<\/strong><\/h4>\n

Begin in Tadasana, then take feet shoulder width apart, hands in namaskar mudra in-front of the chest, bend the knees to the maximum, tilt the pelvic, inhale and slowly start to drop back, after each inhale pause then exhale and then go further back, continue to drop upto your comfortable limit. Slowly come back up back to tadasana.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Begin\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Trikonasana<\/strong>\u00a0(The Triangle Posture)<\/strong><\/h4>\n

Begin with T\u0101\u1e0d\u0101sana. Move to Uttitha Hastapad\u0101sana and then P\u0101r\u015bva Hasta Pad\u0101sana. Turn the palms to\u00a0 face the front with fingers active and well spread. While exhaling, bend to the right from the waist and turn the neck\u00a0 up in the direction of the left thumb. Left arm should be straight up. Keep equal weight on both feet. Hold for 30 \u2013 60 seconds. Inhale up to P\u0101r\u015bva Hasta Pad\u0101sana, then Uttitha Hastapad\u0101sana. Repeat on the left side and then step by step\u00a0 go back to T\u0101\u1e0d\u0101sana.\u00a0<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Trikonasana\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Sitting Postures<\/strong><\/h4>\n

Bhadrasana (The Firm\/ Auspicious Posture)<\/strong><\/h4>\n

Begin with Da\u1e47\u1e0d\u0101sana. Gradually, bend both knees out to the side, bringing the soles of your feet together. Place the heels in front of the pelvis, about a fist distance from the groin. To gain lift & length in the back you can bring the hands\u00a0 behind you. Then take hold of your feet with your hands, opening your feet \u201clike a book\u201d. Exhaling, bend forward and\u00a0 bring the face or forehead to the mat. Hold for 30 to 60 seconds. Inhaling, come up. Release the legs back to Da\u1e47\u1e0d\u0101sana.\u00a0<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"International\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Ardha Ushtrasana<\/strong>\u00a0(The Half Camel Posture)<\/strong><\/h4>\n

Begin from sitting on your knees, in Vajrasana. The distance between your knees will be shoulder width apart. Take your hands on your lower back fingers facing downwards. Push your hips forward, roll your shoulders, inhale and slowly drop the upper body backwards, while simultaneously pushing the hips forward. Inhale and slowly come back up.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"yoga\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Ushtrasana<\/strong>\u00a0(The Camel Posture)<\/strong><\/h4>\n

Begin from sitting on your knees, in Vajrasana. The distance between your knees will be shoulder width apart. Take your hands on your lower back fingers facing downwards. Push your hips forward, roll your shoulders, inhale and slowly drop the upper body backwards, while simultaneously pushing the hips forward. If you\u2019re still comfortable, take your palms on the heels. Inhale and slowly come back up.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"International\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Sasankasana<\/strong>\u00a0(The Hare Posture)<\/strong><\/h4>\n

Keeping the feet and knees shoulder width apart or wider, push back and rest the buttocks on the heels. Place the forehead on the mat and stretch the arms out in front.\u00a0\u00a0<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"International\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Uttana Mandukasana(Stretched up frog posture)<\/strong><\/h4>\n

Sit comfortably in Vajrasana, take the knees wider, bringing the big toes together at the back. Take your right hand, bend it at the elbow, and place the right palm on the left shoulder blade. Similarly repeat the technique for the left palm. Stay in the posture for a few breathes, and gently release from the asana.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"International\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Vakrasana (The Spinal Twist Posture)<\/strong><\/h4>\n

Begin with Da\u1e47\u1e0d\u0101sana. Bend at the right knee and place the right heel next to the left knee. The knee should be pointing upwards towards the ceiling. Make sure that the right foot is about a fist distance from the left leg. Lift and lengthen the spine. Then, twist to the right. Place the left armpit over the right leg. Lift and lengthen the trunk. Gradually grab the left foot. Take the right arm behind the back and place it on the mat. Hold for 30 to 60 seconds. Slowly release the hands. With hand support, release the right leg. Step by step get back to Da\u1e47\u1e0d\u0101sana. Repeat on the other side.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"International\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Prone Postures<\/strong><\/h4>\n

Makarasana<\/strong>\u00a0(The Crocodile Posture)<\/strong><\/h4>\n

Lie on the stomach. Keep the legs well apart with the heels facing each other and the toes pointing out. Fold the right\u00a0 arm and place the palm on the left shoulder, then left palm on right shoulder. Rest the chin on the point where the arms\u00a0 cross.\u00a0<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"International\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Bhujangasana<\/strong>\u00a0(The Cobra Posture)<\/strong><\/h4>\n

Lie on the stomach with your chin down on the mat. Place the hands on either side of the chest in line with\u00a0 the nipples. Fingers should be well spread. While inhaling, slightly tighten the buttocks and the knees and lift the upper body.\u00a0 Look forward. Take no weight on the hands; they are only there for support. Elbows need to stay close to the body, chest\u00a0open. Waist below the navel remains on the floor. Legs should be together and active with the toes touching. While exhaling gently come down.\u00a0<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"International\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Salabhasana<\/strong>\u00a0(The Locust Posture)<\/strong><\/h4>\n

Lie on the stomach. Place the palms underneath the pelvic region on either side of the body with the palms\u00a0 facing up. Chin down on the mat, shoulders relaxed. Mild contraction of the buttocks makes lifting easier. Then inhale and lift both the legs of the mat. Take 5 deep and long breathes. While exhaling release the legs.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"International\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Supine Postures<\/strong><\/h4>\n

Setubandhasana<\/strong>\u00a0(The Bridge Posture)<\/strong><\/h4>\n

Lie on the back, bend the knees and bring the feet near the hips. A foot\u2019s distance should be taken between the heels and hips. Legs should be shoulder distance apart with the feet and knees in line. Hands hold the ankles or by\u00a0the sides. Neck should be free. Without disturbing the feet or knees, inhale and contract the perineum (this releases\u00a0 back tension). Lift the waist up arching the spine and expanding the chest. Shins should be at 90 degrees to the floor.\u00a0Weight should be on the shoulders and the feet. While exhaling continuously, release back down vertebrae by vertebrae.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Setubandhasana\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Uttana Padasana (Raised feet Posture)<\/strong><\/h4>\n

Lie on the back with the legs active and the feet together. Spread the toes and stretch the outer edge of the foot out. Keep the by arms the sides of hips. Keep the legs and knees straight. Inhale and lift both legs up to 30 degrees. Stay in the position for around 30 to 60 Secs and breathe deeply. While exhaling release the leg.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Uttana\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Ardha Halasana (Half plough posture)<\/strong><\/h4>\n

Lie on the back with the legs active and the feet together. Spread the toes and stretch the outer edge of the foot out. Keep the by arms the sides of hips. Keep the legs and knees straight. While inhaling, lift both legs up to 90 degrees. Stay in the position for around 30 to 60 Secs and breathe deeply. While exhaling release the leg.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Ardha\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Pavanamuktasana<\/strong>\u00a0(The Wind Releasing Posture)<\/strong><\/h4>\n

Lie on the back. On exhalation bring both legs up. Hug the knees around the outside or inside of the knees.\u00a0Hips come up and the chin lifts between the knees. Inhale and release.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Pavanamuktasana\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Savasana<\/strong>\u00a0(The Dead Body Posture)<\/strong><\/h4>\n

Lie down on the back, stretching the legs out. Make sure the body is in a straight line. Palms should be facing up, fingers relaxed. The first finger should be touching the floor; this ensures that the shoulders roll outwards.\u00a0Chest should not collapse, but should be relaxed. The toes and feet should be rolled out. The legs should be slightly\u00a0 apart and the arms should be away from the sides of the body. Release the joints and muscles. Close the eyes. Observe\u00a0the changes in the body, mind and breathe.<\/p>\n

To get up, bring the legs together, stretch the right arm up over the head,\u00a0 place the left palm on the abdomen, bend the left leg at the knee. Roll onto the right side, place the left hand down on the ground- in front of the chest- and wait for a few moments. Use both hands to support the body and get into a comfortable sitting position.\u00a0<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Savasana\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Kapalabhati<\/strong><\/h4>\n

Sit in any comfortable and steady meditative position, with the head and spine straight and the hands rested on the knees in Chin or Jnana mudr\u0101. Close the eyes, relax the face, body and mind. Do a few rounds of\u00a0natural breathing. Exhale forcefully, feel the abdomen contract. Inhalation is passive and effortless. Breathing comes\u00a0 from the abdomen, not the chest. Awareness remains on rhythmic contraction of the diaphragm and abdomen during\u00a0 exhalation. The inhalation is merely a reflex. Do not strain yourself. Keep the face relaxed and the spine straight throughout.<\/p>\n

Mudr\u0101<\/strong>: Chin or Jnana mudr\u0101<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Sit\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

PRANAYAMA<\/strong><\/h4>\n

Nadisodhana or Anulom Vilom (Alternate Nostril Breathing)<\/strong><\/h4>\n

Sit in any comfortable and steady meditative position. The spine should be erect, the body\u00a0 and mind relaxed, eyes closed. Place the left hand in Chin or Jnana mudr\u0101 on the knee, right hand in Nasika mudr\u0101(thumb controls right nostril, ring and little finger control left nostril). Inhale and exhale naturally once\u00a0 through both nostrils. Close the right nostril with the thumb, inhale through the left nostril. Close the left nostril\u00a0 with the ring finger, then release the thumb and exhale through the right nostril. Keep the left nostril closed and\u00a0 inhale back up through the right nostril. Close the right nostril and exhale through the left nostril. This constitutes\u00a0 one round. Breathing ratio is 1 (inhalation \u2013 Puraka) to \u2013 4 (retention \u2013 Kumbaka) to \u2013 2 (exhalation \u2013 Rechaka).<\/p>\n

Mudr\u0101s<\/strong>:\u00a0
Left hand: Chin or Jnana mudr\u0101\u00a0
Right hand: Nasika mudr\u0101\u00a0<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"PRANAYAMA\"\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Sitali Pranayama<\/strong><\/h4>\n

Sit in any comfortable meditative position with spine uplifted. Hands in Chin or Jnana mudr\u0101. Eyes gently closed. Take a few natural breaths. Open the mouth, stick the tongue out and roll the edges to make a tube. Inhale a full yogic breath through the tongue. Rest the tongue into the mouth normally and close the mouth, hold as long as possible. Exhale through the nose.<\/p>\n

Mudr\u0101:\u00a0<\/strong>Chin or Jnana mudr\u0101.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Sitali\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Brahmari<\/strong><\/h4>\n

Sit in any comfortable meditative position with spine uplifted. Do natural breathing and bring the\u00a0 awareness to the breath. Gradually bring the awareness to the throat. Watch the breath there. Inhale a full yogic\u00a0 breath through both nostrils. Lift the arms and insert the index or middle fingers into the ear holes, or leave hands in\u00a0 Chin mudr\u0101. While exhaling, make a humming sound, slowly increasing the volume and lengthening the exhalation.\u00a0 After a while, relax and recognize the resonance throughout the head and face.\u00a0<\/p>\n

Mudr\u0101<\/strong>: Lift the arms and insert the index or middle fingers into the ear holes, or leave hands in Chin mudr\u0101.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Mudr\u0101:\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Dhyaana in Shambhavi Mudra<\/strong><\/h4>\n

Sit in any comfortable meditation asana. Keep the head and spine upright and straight. Place the hands on the knees in either chin or jnana mudra. Close the eyes and relax the whole body. Relax all the muscles of the face, including the forehead, the eyes and behind the eyes. Slowly open the eyes and look ahead at a fixed point, keeping the head and the whole body absolutely still. Next, look upward and inward, focusing the eyes at the eyebrow centre. The head should not move. When performed correctly the two curved eyebrows will form a V\u2013 shaped image at the root of the nose. This point is the location of the eyebrow centre. If the V\u2013 formation cannot be seen, the eyes are not converging as they should. Hold the gaze for only a few seconds at first.<\/p>\n

Release at the slightest sensation of strain. Close the eyes and relax them. Try to suspend the thought processes and meditate on the stillness in chidakasha, the dark space in front of the closed eyes.<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Sit\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n

Sankalpa<\/strong><\/h4>\n

Hame apne man ko hamesha santulit rakhana hai,
Isi main hi hamaraa atma vikas samaaya hai.
Main apne kartavya khud ke prati, kutumb ki prati, kaam, samaj aur vishwa ke prati, shanti,<\/strong>
anand aur swasthya ke prachar ke liye baddh hun<\/strong><\/p>\n

I commit myself to remain in a balanced state of mind all the time. It is in this state that my development reaches its greatest possibility. I commit to do my duty to self, family, at work, to society, and to the world, for the promotion of peace, health and harmony.<\/em><\/p>\n

\n

Closing Prayer<\/strong><\/h4>\n
Prayer<\/strong><\/h6>\n

Sarve bhavantu sukhina\u1e25, sarve santu nir\u0101may\u0101\u1e25\u00a0
Sarve bhadr\u0101\u1e47i pa\u015byantu, M\u0101 ka\u015bchiddu\u1e25khabh\u0101gbhavet\u00a0
\u0950 \u015b\u0101nti \u015b\u0101nti \u015b\u0101nti\u1e25\u00a0<\/p>\n

Meaning<\/strong><\/h6>\n

May all be happy, may all be free from disabilities, May all look to the good of others, may none suffer from sorrow.\u00a0
Om Peace, Peace, Peace<\/p>\n

\n

Reference-\u00a0IDY common yoga protocol_book\u00a0<\/a><\/p>\n

Follow along with us to experience bliss with the practice of these asanas.<\/p>\n

International Yoga Day.\u00a0<\/p>\n

\t\t