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    Common Yoga Protocol - 2016 for International Day of Yoga

    International Day of Yoga, 21st June, 2016 Common Yoga Protocol (CYP) - 2016

    Duration: Forty Five Minutes (45mts)

    I. Prayer in any Meditative Posture with Namaskara Mudra and ending with Yoga Mudrasana.
     
        2 minutes
     
    PRAYER :

    OM... OM... OM...
    Sanghachhadhwamsamvadadhwam
    Samvomanaamsijaanataam
    Devaabhaagamyathaapoorve
    Samjaanaanaaupaasate
    OM Shantih Shantih Shantih

    II. Sadilaja / ChaalanKriyas/ Loosening Practices (Neck, Shoulders ,Trunk& Knees movements)

        6 minutes
     
    III. Yogaasana(Yoga Postures) 18 minutes
    1.Standing Postures
    • Taadaasana
    • Vrikshaasana
    • Pada-hastaasana / Uttaanaasana
    • ArdhaChakraasana
    • Trikonaasana
    2.Sitting Postures
    • Bhadraasana/ Baddhakonaasan
    • Vajrasana/Veerasana
    • Ushtraasana ( Ardha for bigginners)
    • Shashankaasan
    • UtthanaMandukasana
    • Marichyaasana / Vakraasana
    3.Prone Lying Postures
    • Makaraasana
    • Bhujangaasana
    • Shalabhaasana
    4.Supine Lying Postures
    • Setubandhasana
    • Utthanapaadaasana
    • ArdhaHalasana
    • PawanaMuktaasana
    • Shavaasana

    IV. Kapaalabhaati(3 cycles of 40 strokes each) 3 minute
          Each cycle will be followed deep breathing

    V. Pranayama: 6 minutes
    • NadiShodhana / AnulomaViloma Pranayama (5 rounds )
    • Sheetali Pranayama (5 rounds )
    • Bhraamari Pranayama (BhramariRechaka) (5 rounds)

    VI. Dhyana/Meditation in any Meditative Posture (eyes closed) 8 minutes
          and hands in Jnana / Gyana Mudra

    VII. End the Yoga Practice Session with a Sankalpa 2 minutes
            Followed by Shaanti Paatha

    I commit myself to always be in a balanced state of mind. It is in this state that my highest self-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.

    Hameapne man kohameshasantulitrakhanahai,
    Isi main hi hamaraaatmavikassamaayahai.
    Main apnekartavyakhudkeprati, kutumbkiprati, kaam, samajaurvishwakeprati, shanti,
    anandaurswasthyakepracharkeliyebaddhhun
    Shanti Patha
    OM
    SarveBhavantuSukhinah
    SarveSantuNiramayah
    SarveBhadraniPashyantu
    MaaKaschitDukhaBhagbhavet
    OM ShantihShantihShantih


    Note: 
    1. Classical textual references, technology to perform, benefits, salient points, Caution / precautions etc. will be provided for each practice.
    2. INSTITUTIONAL YOGA PRACTICES ( IYP) (15 Minutes ) (preferably Pranayama, Dhyana, Yoga Nidra and Satsang etc.) shall be introduced after the practice of Pranayama or  Dhyana / Meditation Session but before the Sankalpa.
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