In this
blog, we’ll briefly explore:
- The significance
of yoga and its historical roots.
- The step-by-step
process of a yoga session.
- Detailed
instructions for
key yoga postures (asanas).
- The Sankalpa
(resolution) to conclude your practice.
The
Significance of Yoga
A Timeless
Tradition
Yoga,
derived from the Sanskrit word yuj (to unite), is a 5,000-year-old
practice originating in ancient India. It harmonizes the body,
mind, and spirit, promoting self-realization and inner peace.
As Shri Narendra Modi stated in his UN address:
"Yoga
is not about exercise but to discover the sense of oneness with ourselves, the
world and Nature."
Health and
Wellness Benefits
Modern
research validates yoga’s benefits, including:
- Physical
Health:
Improves flexibility, strength, and cardiovascular health.
- Mental
Well-being:
Reduces stress, anxiety, and depression.
- Disease
Management:
Helps manage diabetes, hypertension, and respiratory disorders.
The Yoga
Practice Process
The Common
Yoga Protocol outlines a structured sequence for a balanced session:
1.
Preparation
- Cleanliness
(Sauca):
Practice in a clean, quiet space.
- Empty
Stomach:
Perform yoga 2–3 hours after meals.
- Comfortable
Clothing:
Wear light, breathable fabrics.
2. Yogic
Practices
A. Prayer
Begin with
a prayer or invocation to cultivate focus and gratitude.
संगच्छध्वं संवदध्वं सं वो मनांसि जानताम् ।
देवा भागं यथा पूर्वे संजानाना उपासते ॥
Saṃgacchadhvaṃ saṃvadadhvaṃ saṃ vo manāṃsi jānatām |
devā bhāgaṃ yathā pūrve sañjānānā upāsate ||
"May you
move in harmony; may you speak in unison; let our mind be equanimous like in
the beginning; let the divinity manifest in your sacred endeavours" (Rigveda
10.191.2).
B.
Loosening Practices (Sukshma Vyayama)
- Neck
Bending:
Relieves tension (forward/backward, side bends).
- Trunk
Twisting:
Enhances spinal flexibility.
- Knee
Movements:
Strengthens joints.
C. Asanas (Postures)
Detailed
Instructions for Key Yoga Postures
1. Standing
Postures
Tadasana
(Palm Tree Pose)
- How to
Do It:
- Stand
with feet 2 inches apart, arms by your sides.
- Interlock
fingers,
turn palms outward, and raise arms overhead.
- Lift heels
off the ground, balance on toes for 10–15 seconds.
- Exhale,
lower heels, and release arms.
- Benefits: Improves posture,
balance, and spinal health.
- Precautions: Avoid if you
have vertigo or cardiac issues.
Vrikshasana
(Tree Pose)
- How to
Do It:
- Stand
straight, focus on a point ahead.
- Place
the right foot on the inner left thigh, heel near the
perineum.
- Join
palms overhead, hold for 10–30 seconds, then switch sides.
- Benefits: Enhances balance,
concentration, and leg strength.
- Precautions: Avoid with knee
pain or arthritis.
PĀDA-HASTĀSANA
(The Hands to Feet Posture)
How to Do
It:
- Stand
straight with feet 2 inches apart. o Inhale slowly and raise the
arms up.
- Stretch
up the body from the waist. Exhale and bend forward until the trunk is
parallel to the ground.
- Exhale,
and bend forward until the entire palm rests on the ground.
- Maintain
this final posture for 10-30 seconds
Benifits
- Makes
the spine flexible, improves digestions, and prevents constipation and
menstrual problems
ARDHA
CẠKRĀSANA (The Half Wheel Posture)
How to Do It:
- Support
the back at the waist with all the fingers together pointing forward or
downward. o Drop the head backwards and stretching the neck
muscles. As you inhale, bend backwards from the lumbar region; exhale and
relax.
- Stay
here for 10-30 seconds with normal breathing.
- Inhale
and slowly come up.
TRIKOṆĀSANA
(The Triangle Posture)
How to Do It:
- Stand
with your feet comfortably apart.
- Slowly
raise both the arms sideways till they are horizontal.
- Exhale,
slowly bend to the right side and place the right hand just behind the
right foot. o The left arm is straight up, in line with the
right arm. o 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.
- As you
inhale slowly come up.
- Repeat
for the left side
Benifits
- Prevents
flat foot.
- Strengthens
calf, thigh and waist muscles.
- Makes
the spine flexible, improves lungs capacity
2. Sitting
Postures
Bhadrasana
(Auspicious Pose)
- How to
Do It:
- Sit
with legs stretched out, bring soles together, clasp toes.
- Pull
heels close to the body, keep spine straight.
- Hold
for 30 seconds to 1 minute.
- Benefits: Relieves knee
pain, menstrual discomfort, and improves hip flexibility.
- Precautions: Avoid if you
have severe sciatica or arthritis.
Ardha
Ustrasana (Half Camel Pose)
- How to
Do It:
- Kneel
on the floor, hands on hips.
- Inhale, arch back, and gently
bend backward.
- Hold
for 10–30 seconds, then return slowly.
- Benefits: Strengthens spine,
improves digestion, and relieves back pain.
- Precautions: Avoid with hernia,
vertigo, or pregnancy.
3. Prone
Postures
Bhujangasana
(Cobra Pose)
- How to
Do It:
- Lie
on your stomach, palms under shoulders.
- Inhale, lift chest, keeping
pelvis grounded.
- Hold
for 15–30 seconds, then lower slowly.
- Benefits: Strengthens spine,
relieves stress, and improves lung capacity.
- Precautions: Avoid if you
have hernia or ulcers.
Salabhasana
(Locust Pose)
How to Do It:
- Lie
on your stomach, arms by your sides.
- Inhale, lift legs and chest
off the ground.
- Hold
for 10–20 seconds, then release.
- Benefits: Tones lower
back, buttocks, and aids digestion.
- Precautions: Avoid with high
blood pressure or cardiac issues.
Makarasana
(The crododile Posture)
How to Do
It:
- Lie
down on your stomach with the feet wide apart, feet pointing outward.
- Bend
both the arms and place the right hand on the left hand.
- Place
the forehead on your hands.
- Keep
the eyes closed. This is Makarāsana.
- This
asana is practiced for relaxation in all prone postures.
Benefits:
- Promotes relaxation
of the lower back.
- Helps
in recovery of back problems.
- Indicated
for all orthopedic ailments.
- Indicated
to counter stress and anxiety
4. Supine
Postures
Setubandhasana
(Bridge Pose)
- How to
Do It:
- Lie
on your back, bend knees, feet hip-width apart.
- Inhale, lift hips, clasp
hands under back.
- Hold
for 20–30 seconds, then lower slowly.
- Benefits: Relieves back
pain, anxiety, and improves digestion.
- Precautions: Avoid with neck
or spinal injuries.
PAVANAMUKTĀSANA
(The Wind Releasing Posture)
How to Do
It:
- Lie
down flat on the back.
- Bend
both the knees and bring the thighs to the chest.
- Interlock
the fingers and clasp the shin below knees.
- Exhale;
rise the head till your chin touches the knees and relax.
- This
is Pavanamuktāsana. o Bring the head back to the
ground. o While exhaling, lower the legs to the floor.
- Rest
in Śavāsana
Savasana
(Corpse Pose)
- How to
Do It:
- Lie
flat, arms and legs relaxed, palms facing up.
- Close
eyes, breathe naturally, relax for 5–10 minutes.
- Benefits: Deep relaxation,
reduces stress, and rejuvenates the body.
- Precautions: None.
D.
Pranayama (Breathing Techniques)
- Kapalabhati
How to do it:
- Sit in
any comfortable posture.
- Close
your eyes and relax the whole body
- 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.
- Complete
30 rapid breaths, then then take a deep breath, exhale slowly and
relax completely.
- This
is one round of Kapālabhāti.
- Each
round shall be followed by being still for a while.
- Repeat
for 2 more rounds.
Nadi Shodhana (Alternate Nostril Breathing or
Anuloma Viloma Prāṇāyāma): Balances energy.
How to do
it:
- Sit in
any meditative posture.
- Keep
the spine and head straight with eyes closed.
- Relax
the body with few deep breaths.
- Keep
the left palm on the left knee in Jnāna mudra.
- The
right hand should be in Nāsāgra mudra.
- Place
the ring and small fingers on the left nostril; fold the middle and index
finger. Place the right thumb on the right nostril;
- Breathe
in from the left nostril; then close the left nostril with the small and
ring fingers and release the thumb from the right nostril; exhale through
the right nostril.
- Next,
inhale through the right nostril.
- At the
end of inhalation, close the right nostril, open the left nostril and
exhale through it.
- This
complete process is one round of the Nādiśodhana
- Repeat
5 rounds.
- Ratio
and timing
- For
beginners, the duration of inhalation and exhalation should be equal.
- Gradually
make 1:2; inhalation: exhalation
Benefits:
- The
main purpose of this prāṇāyāma is to purify the principle channels of
carrying energy called naid's;
hence nourishes the whole body.
- Induces
tranquility and helps to improve concentration o Increases
vitality and lowers the level of stress and anxiety o It
elevates cough disorders.
Bhramari (Humming Bee Breath): Calms the
mind.
How to do it:
- Sit in
any meditative posture with eyes closed. o Inhale deeply through
the nose.
- Close
the eyes with index fingers, mouth with ring and small fingers and ears
from respective thumbs as shown in the figure.
- This
is also called Śanmukhi Mudra.
- Exhale
slowly in a controlled manner while making a deep, steady humming sound
such as that of black bee. This is one round of Bhrāmarī.
- Repeat
5 rounds.
Benefits:
The practice of Bhrāmarī relives stress and helps in
alleviating anxiety, anger and hyperactivity.
E.
Meditation (Dhyana)
How to do
it:
- Sit in
any meditative posture.
- Keep
your spine comfortably erect. o Hold Jnāna mudra as
follows:
o Touch
the tip of the thumb to the tip of the index finger, forming a circle.
o The
other three fingers are straight and relaxed.
o All
three fingers are side-by-side and touching.
o Keep
your palms facing upwards upon the thighs.
o Arms
and shoulders should be loose and relaxed.
- Close
your eyes and sit with a slightly upturned face.
- You
need not concentrate. Just maintain a mild focus between the eyebrows and
be conscious of your breath.
- Dissolve
your thoughts and attain single and pure thought
Benefits:
- Meditation
is the most important component of Yoga practice.
- It
helps the practitioner to eliminate negative emotions like fear, anger,
depression, anxiety and to develop positive emotions
- Keeps
the mind calm and quiet.
- Increases
concentration, memory, clarity of thought and will power.
- Rejuvenates
the whole body and mind giving them proper rest.
- Meditation
leads to self-realisation
- Note
: For beginners, soothing music may be played in the background
during meditation.
- Stay
as long as you can
Sankalpa:
The Yogic Resolution
At the end
of your practice, recite the Sankalpa (intention) to
internalize the benefits of yoga:
"I
commit to making myself a healthy, peaceful, joyful, and loving human being.
Through every action, I will create a peaceful and loving atmosphere around me.
I strive to break my limitations and embrace the entire world as my own. I
recognize the unity of all life and the kinship of every being."
Closing
Peace Prayer (Shanti Patha)
"Sarve
Bhavantu Sukhinah, Sarve Santu Nirāmayah
Sarve Bhadrāni Pashyantu, Mā Kashchid Duhkha Bhāgbhavet
Shantiḥ Shantiḥ Shantiḥ"
Meaning:
"May all be happy, may all be free from illness.
May all see auspiciousness, may no one suffer.
Peace, peace, peace."
Conclusion
Yoga is
a transformative practice that unites the body, mind, and
soul. On this International Yoga Day, embrace the Common
Yoga Protocol to experience its myriad benefits. Whether
you're a beginner or an advanced practitioner, consistency and
mindfulness are key.
"May
all become happy, may all be free from illness." —
Śantih Pātha
Call to
Action: Roll out your mat, breathe deeply, and join millions worldwide in
celebrating yoga’s universal message of harmony and peace!
References: Ministry
of AYUSH, Government of India (Common Yoga Protocol, 2020).
This exhaustive
guide provides step-by-step instructions for each
posture, along with their benefits and precautions, making it a perfect
resource for International Yoga Day! 🧘♀️🌍
Watch live International Yoga Day Protocol on youtube
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