Yoga darshan being one among the six Indian philosophical systems, Yoga has always been an integral part of Indian culture. Yoga was founded by Acharya Patanjali as a medium of attaining Moksha (Salvation), by gaining mastery over one’s physical body, sense organs and the mind. However, with years of experience and researches the role of Yoga in promotion of physical and mental health has been established. Since 2014, International Day of Yoga is being celebrated every year on 21st June marking the transition from Uttarayanam to Dakshinayanam, this day being the longest day in the northern hemisphere. This year we are celebrating the 10th International Day of Yoga with the theme “Yoga for Humanity”.
The Ministry of AYUSH has formulated a Common Yoga Protocol for the ease of the practitioners to follow. It includes a set of loosening exercises, Yogasanas, Pranayama, Dhyanam and Sankalpam. This is explained below.
Stage 1:
The practice begins with focusing on self for a few minutes and preparing physically and mentally for the practice with a prayer to enhance the benefits of practice.
Stage 2: Loosening Exercises
- Forward and Backward Bending/Stretching:
Stand with the feet 2-3 inches apart. Keep your palms on the waist. While exhaling, move the head forward slowly and try to touch the chin to the chest. While inhaling, move the head up and bend back comfortably. This is one round: repeat 2 more rounds.
- Right and Left bending/ Stretching:
While exhaling, bend the head slowly to the right; bringing the ear close to the shoulder. While inhaling, bring the head to the normal position. Similarly, while exhaling bend the head to the left side. Inhale and bring the head up to normal position. This is one round: repeat 2 more rounds.
- Right and Left Twisting:
Keep the head upright. While exhaling, gently turn the head to the right so that the chin is in line with the shoulder. While inhaling, bring the head to the normal position. Similarly, while exhaling, turn the head to the left. Inhale and bring the head to the normal position. This is one round: repeat 2 more rounds.
- Neck Rotation:
Exhale; bend the head forward to touch the chin to the chest. Inhale; slowly rotate the head clockwise in a circular motion, exhale while coming down. Do a full rotation. Then rotate the head in an anti-clockwise direction. Inhale: go back and exhale, come down. This is one round: repeat 2 more rounds.
- Shoulder’s Stretch:
Keep the feet together, the body straight and the arms by the sides. While inhaling; raise your both arms sideways above your head with the palm outward. Exhale and bring it down in the same manner. Palms must be opened, with fingers together
- Shoulder Rotation: Stand erect. Place the fingers of hands on the respective shoulders. Inhale and raise your elbows & bring them back when you exhale. Try to touch the elbows in front of the chest on the forward movement, stretch the elbows back in the backward movement and touch the side of the trunk while coming down. Repeat this 2 times rotating from front to back. Do the same in reverse manner.
Keep the legs about 2-3 feet apart. Raise both the arms up to shoulder level with palms facing each other and keep them parallel. While exhaling, twist the body towards the left side so that the right palm touches the left shoulder, come back with inhalation. While exhaling, twist the body towards the right side so that the left palm touches the right shoulder, come back with inhalation. This is one round: repeat it two more times. Relax.
Inhale; lift your arms up to the shoulder level, palms facing downwards. Exhale: bend the knees and bring down the body to the semi squatting position. In the final position, both the arms and thighs should be parallel to the ground. Inhale; and straighten the body. Exhale while bringing down the hands. Repeat it two more times.
Stage 3: Yogasana
- TĀḌĀSANA (Palm Tree Posture):
Stand with feet 2 inches apart. Inhale, lift your arms up to the shoulder level in the front. Interlock the fingers and turn the wrist outwards. Now inhale, raise the arms up above your head. Raise the heels off the floor and balance on the toes as you raise your arms. Stay in this position for 10-30 seconds. Bring the heels down. Exhale, release the interlock of the fingers.
- VṚKṢĀSANA (The Tree Posture):
Stand with feet 2 inches apart. Focus on a point in front. Exhale, hold and bend the right leg then place the foot on the inner side of the left thigh. The heel should be touching the perineum region. Inhale and extend the arms up and join the palms together for Namaskar Mudra. Stay in the position for 10 to 30 seconds and breathe normally. Exhale, bring the arms down. Release the right leg and bring it to initial position. Repeat this asana from the left side also.
- PĀDA-HASTĀSANA (The Hands to Feet Posture):
Stand straight with feet 2 inches apart. Inhale slowly and raise the arms up. Exhale and bend forward until both palms rest on the ground. Maintain this final posture for 10-30 seconds with normal breathing. Now inhale, come up slowly to the upright position. Exhale, slowly return to the starting position in the reverse order. Relax.
- ARDHA CAKRĀSANA (The Half Wheel Posture):
Stand straight with feet 2 inches apart. Support the back at the sides of the waist with the fingers. As you inhale, bend backwards from the lumbar region dropping the head backwards; exhale and relax. Stay here for 10-30 seconds with normal breathing. Inhale and slowly come up.
- TRIKONĀSANA (The Triangle Posture): Stand with your feet with 3 feet apart. Inhale slowly raise both the arms sideways up to shoulder level. Turn the right foot towards right side. Exhale, slowly bend to the right side and place the right-hand fingers just behind the right foot. The left arm straight in line the right arm. Turn the left palm forward. Turn your head and gaze at the tip of the left middle finger. Remain in the posture for 10-30 seconds with normal breathing. Inhale, slowly come up. Repeat the same procedure from the left side.
- BHADRĀSANA (The Firm/Auspicious Posture):
Sit straight with legs stretched out in the front. Keep the hands beside the hips and palms resting on the floor. This is Daṇḍāsana. Now put the soles of your feet together. Exhale and clasp your hands together over your toes. Inhale, pull your heels as close as possible up to perineum region. Stay in this position for some time with normal breathing.
- VAJRĀSANA (Diamond Posture):
Sit in Dandasana. Fold the right leg at the knee and place the foot under the right buttock. Similarly folding the left leg, place left foot under the left buttock. Place both the heels so that the big toes touch each other. Keep both hands-on respective knees. Keep the spine erect, gaze in front, or close the eyes. Slowly extend your legs and return to the starting position. Relax.
- ARDHA UṢṬRĀSANA (The Half Camel Posture): Fold your legs and sit in Vajrāsana. Stand on your knees. Place the hands on the hips with fingers pointing downwards. Inhale, bend the head and the trunk backwards as much as possible. Now exhale and relax. Keep the thighs perpendicular to the ground. Remain in the posture for 10-30 seconds with normal breathing. Return with inhalation; sit in Vajrāsana. Relax.
- ŚAŚAKĀSANA (The Hare Posture): Sit in Vajrāsana. Spread both the knees wide apart, keep the big toes touching. Inhale keep the palms between the knees. Exhale, bend forward with arms outstretched and place the chin on the ground. Keep the arms parallel. Look in front and maintain the posture. Inhale and come up. Come back to Vajrāsana. Come to Daṇḍāsana and rest.
- UTTĀNA MANDŪKĀSANA (Stretched up-frog posture): Sit in Vajrāsana. Spread both the knees wide apart while big toes touching each other. Raise your right arm, fold it from elbow and take it backward above the left shoulder and place the palm on the left shoulder blade. Now fold left arm similarly and place the palm on the right shoulder blade. Maintain the position for a while, then come back slowly in the reverse order. Relax.
- VAKRĀSANA (The Spinal Twist Posture): Bend the right leg and place the right foot beside the left knee. Bring the left arm around the right knee and clasp the right big toe or place the palm beside right foot. Take the right arm back and keep the palm on the ground with the back straight. Exhale, twist your body to the right. Remain in the posture for 10-30 seconds with normal breathing and relax. Inhale take out your hands and exhale to relax. Repeat the same on the other side.
- MAKARĀSANA (The Crocodile Posture):
Lie down on your stomach with feet wide apart, toes pointing outward. Bend both the arms and place the right palm on the left palm. Place the head on your hands. Keep the eyes closed and relax the whole body. This is Makarāsana. This āsana is practiced for relaxation in all prone postures.
- BHUJAṄGĀSANA (The Cobra Posture):
Lie down on your stomach, legs joined and arms stretched. Keep the forehead on the ground. Now place your hands just beside the body; keep palms and elbow on the ground. As you inhale slowly, lift the head and chest up to navel region without changing the position of hands. Stay there comfortably for 10-30 seconds with normal breathing. Exhale, rest your forehead on the ground, come back to Makarāsana and relax.
- ŚALABHĀSANA (The Locust Posture):
Lie down on your stomach in Makarāsana. Rest the chin on the floor, keep both hands beside the body, palms facing upwards. Inhale, raise the legs off the floor as much as you can without bending the knees. Stay in this position for 10-30 seconds breathing normally. Exhale, bring the legs down towards the floor. Rest for a few seconds in Makarāsana.
- SETUBANDHĀSANA (The Bridge Posture):
Bend both the legs at the knees and bring the heels near the buttocks. While holding both the ankles firmly, inhale and slowly raise your buttocks and trunk up as much as you can to form bridge. Remain in this position for 10-30 seconds, with normal breathing. Exhale, slowly return to the original position and relax in Śavāsana.
- UTTĀNA PĀDĀSANA (Raised feet posture):
Lie comfortably on the ground with legs stretched out. Hands should be placed by the sides. While inhaling, slowly raise both the legs without bending them at the knees and bring them to 30o. Maintain the position for 10-30 seconds with normal breathing. Exhale, slowly bring both the legs down and place them on the ground. Relax in Śavāsana.
- ARDHA HALĀSANA (Half plough posture):
Take supine position, keep hands besides the body and palms resting on the ground. Inhale, slowly raise your legs together without bending knees and bring them up to at 90o angle with the ground. The body from hips to shoulder should be kept straight. Maintain this position comfortably for 10-30 seconds with normal breathing. Exhale, slowly bring the legs down to the ground without lifting the head. Relax in Śavāsana.
- PAVANA MUKTĀSANA (The Wind Releasing Posture): Lie down flat on the back. Bend both the knees. Exhale, bring both the knees towards the chest. Inhale, interlock the fingers and clasp the shin below knees. Exhale, raise the head till your chin touches the knees and relax. Bring the head back to the ground. While exhaling, bring the legs back to the floor. Rest in Śavāsana.
- ŚAVĀSANA (The Corpse/ Dead Body Posture):
Lie down on your back with arms and legs comfortably apart. Palms facing upward, eyes closed. Relax the whole body consciously. Become aware of natural breath and allow it to become slow and shallow. Remain in the position till you feel refresh and relaxed.
Stage 4: Pranayamam
- KAPĀLABHĀTI:
Sit in any comfortable posture. Close your eyes and relax. Inhale deeply through both nostrils, expand the chest. Expel the breath with forceful contractions of the pelvic and abdominal muscles and inhale passively. Do not strain. Continue active/forceful exhalation and passive inhalation for 30 rapid breaths. This is one round of Kapālabhāti. Each round shall be followed by being still for a while. Repeat 2 more rounds.
- NAḌĪŚODHANA or ANULOMA VILOMA PRĀNĀYĀMA (Alternate Nostril Breathing):
it in any comfortable posture. Keep the spine and head straight with eyes closed. Keep the left palm on the left knee in Jnāna mudra and the right palm should be in Nāsāgra mudra. With the ring and small finger control the left nostril and with the right thumb control the right nostril. Inhale from the left nostril, exhale through the right nostril. Next, inhale through the right nostril and exhale through left. This completes one round of the Nādiśodhana or Anuloma Viloma Prāṇā yāma. Repeat for another 4 rounds.
- ŚĪTALĪ PRĀṆĀYĀMA:
Sit in Padmāsana or any other comfortable posture. Place the hand on the knees in Jñānamudrā or anjalimudrā. Roll the tongue from the sides to shape it as a tube. Inhale through this tube-shaped tongue, fill the lungs with air to their maximum capacity, take the tongue inside the mouth and close the mouth. Then slowly exhale through both the nostrils. This is one round of Śītalī pr