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International Yoga Day - 2021 : Common Yoga Protocol

Yoga is a discipline based on an extremely subtle science, which focuses on bringing harmony between mind and body. It is an art and science of healthy living. Yoga leads to a perfect harmony between mind and body, man and nature, individual consciousness and universal consciousness. Yoga helps to build up psycho-physiological health, emotional harmony; and manage daily stress and its consequences. Yoga based life style modules which can be used for different sections of the society in the present scenario are presented with the following objectives.
  1. To improve general immunity among the population.
  2. Prehabilitation of vulnerable populations (children, elderly and those with comorbid conditions such as diabetes and hypertension) and to those patients in isolation/quarantine with or without mild symptoms.
  3. To add-on Yoga based interventions and Meditation practices in covid-19 cases in isolation and hospitalization for psycho- social care.
A Common Yoga Protocol (CYP) was developed by a team of leading Yoga Experts / Yoga Gurus that is being widely performed on International Day of Yoga (IDY) i.e. 21st June of every year.

Select the radio button to toggle/view minute wise yoga protocal:

COMMON YOGA PROTOCOL : 10 MINUTES

  • A. Starting : 30 seconds

    • Prayer
  • B. Loosening Practices (SukṣmaVyāyāma /CālanaKriyā) : 2 minutes

    • Neck Bending,
    • Shoulder movement,
    • Trunk Movement
  • C. Yoga Practices : 5 minutes (1 minute each)

    • Asanas performed in standing posture
      • Tadāsana (The Palm tree posture) : 1 minute
      • Ardha Chakrāsana (The Half wheel posture) : 1 minute
    • Asana performed in sitting posture
      • Sasakāsana (The Hare posture) : 1 minute
    • Asana performed while lying on the stomach
      • Bhujangasana (The Cobra posture) : 1 minute
    • Asana performed while lying on the back
      • Pawana Muktāsana (The Wind releasing posture) : 1 minute
  • D. Pranayama

    • (AnulomaViloma /Nadiswhodhana Pranayama) The Alternate nostril breathing (2 rounds) : 1 minutes
  • E. Dhyana

    • The Meditation : 1 minutes
  • Closing
    • Sankalpa/ Shanti patha : 30 seconds
TOTAL DURATION 10 minutes

COMMON YOGA PROTOCOL : 20 MINUTES

  • A. Starting : 30 seconds

    • Prayer
  • B. Loosening Practices (SukṣmaVyāyāma /CālanaKriyā) : 2.5 minutes

    • Neck Bending,
    • Shoulder movement,
    • Trunk Movement
  • C. Yoga Practices : 10 minutes

    • Asanas performed in standing posture
      • PadaHatasana(The Hands to the feet posture)/ArdhaChakrāsana (The Half wheel posture) : 2 minute
      • Trikonāsana (The Triangle posture) : 1 minute
    • Asana performed in sitting posture
      • Bhadrāsana (The Firm/Auspicious posture) : 1 minute
      • ArdhaUshtrāsana (The Half camel posture ) : 1 minute
      • Sasakāsana (The Hare posture ) : 1 minute
      • Vakrāsana (The Seated twist posture) : 1 minute
    • Asana performed while lying on the stomach
      • Bhujangasana (The Cobra posture) : 1 minute
    • Asana performed while lying on the back
      • Pawana Muktāsana (The Wind releasing posture) : 1 minute
  • D. Kriya

    • Kaphalabhati (The Shining skull practice ) 1 rounds,30 cycles each : 1 minutes
  • E. Pranayama

    • (AnulomaViloma /Nadiswhodhana Pranayama) The Alternate nostril breathing (5 rounds) : 2 minutes
    • Bhramari Pranayama(BhramariRechaka) (The Beesound breathing) (3 rounds) : 1.5 minute
  • E. Dhyana

    • The Meditation : 2 minutes
  • Closing
    • Sankalpa/ Shanti patha : 30 seconds
TOTAL DURATION 20 minutes

COMMON YOGA PROTOCOL : 45 MINUTES

  • A. Starting : 30 seconds

    • Prayer
  • B. Loosening Practices (SukṣmaVyāyāma /CālanaKriyā) : 6 minutes

    • Neck Bending : 2 minutes
    • Shoulder movement : 2 minutes,
    • Trunk Movement : 1 minutes
    • Knee Movement : 1 minutes
  • C. Yoga Practices : 24 minutes

    • Asanas performed in standing posture
      • Tadāsana (The Palm tree posture) : 1 minute
      • Vrikshāsana (The Tree posture) : 2 minute
      • Pada-hastāsana (The Hands to the feet posture) : 1 minute
      • Ardha Chakrāsana (The Half wheel posture) : 1 minute
      • Trikonāsana (The Triangle posture) : 2 minute
    • Asana performed in sitting posture
      • Bhadrāsana (The Firm/auspicious posture) : 1 minute
      • Vajrāsana The Thunderbolt/diamond posture) : 1 minute
      • ArdhaUshtrāsana (The Half camel posture : 1 minute
      • Ushtrāsana (The Camel posture : 1 minute
      • Sasakāsana (The Hare posture) : 1 minute
      • UtthanaMandukāsana (The Stretched up-frog posture ) : 1 minute
      • Vakrāsana (The Seated twist posture) : 2 minute
    • Asana performed while lying on the stomach
      • Makarāsana (The Crocodile posture ) : 1 minute
      • Bhujangāsana (The Cobra posture) : 1 minute
      • Shalabhāsana (The Locust posture) : 1 minute
    • Asana performed while lying on the back
      • Setubandhāsana (The Bridge posture) : 1 minute
      • Utthanapadāsana (The Raised leg posture) : 0.5 minute
      • ArdhaHalāsana (The Half plough posture) : 0.5 minute
      • Pawana Muktāsana (The Wind releasing posture) : 2 minute
      • Shavāsana (The Corpse posture ) : 2 minute
  • D. Kriya

    • Kaphalabhati (The Shining skull practice ) : 2 minutes
  • E. Pranayama

    • AnulomaViloma Pranayama (The Alternate nostril breathing : 2 minutes
    • Ujjayee Pranayama (The Hissing breathing) (5 rounds) : 2 minutes
    • (Bhramari Pranayama) (BhramariRechaka )The Bee sound breathing) (5 rounds) : 2 minutes
  • F. Dhyana

    • The Meditation : 5 minutes
  • Closing
    • Sankalpa/ Shanti patha : 1 minutes
TOTAL DURATION 45 minutes

More about Pranayama, Asana, Suksham Vyayam:

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