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Government of IndiaInternational Day ofYOGACommon Yoga Protocol21st JuneMinistry of Ayurveda, Yoga & Naturopathy, Unani,Siddha and Homoeopathy (AYUSH)

Government of Indiast21 mmon Yoga ProtocolMinistry of Ayurveda, Yoga & Naturopathy,Unani, Siddha and Homoeopathy (AYUSH)

This booklet has been prepared in consultation with leading Yogaexperts and heads of the eminent Yoga Institutions of India and editedby Dr. Ishwar V. Basavaraddi, Director, Morarji Desai National Instituteof Yoga (MDNIY), Ministry of AYUSH, Govt. of India.4th Revised Edition, May 2019PublisherDirectorMorarji Desai National Institute of YogaMinistry of AYUSH, Govt. of India68, Ashok Road, New Delhi-110001Website : www.yogamdniy.nic.in, www.ayush.gov.inDisclaimer:The information provided in this Yoga protocol is intended to creategeneral awareness among people and community to get harmony &peace through Yoga. The information, techniques and suggestionsmentioned in this yoga protocol are not a substitute for the medicaladvice of physician. In a particular case that you may requirediagnosis or medical attention, consult your health care providerbefore practicing Yoga. The publisher does not assume anyresponsibility or liability for any injury or loss that may result frompracticing Yoga.

ContentMessage by Hon’ble Prime Minister of IndiavMessage by Hon’ble Minister of State (IC) for AYUSHviiCommittee of Yoga ExpertsviiiIntroduction1What is Yoga?5Brief history and development of Yoga5The Fundamentals of Yoga6Traditional Schools of Yoga7Yogic practices for health and wellness7General Guidelines for Yoga Practice9Food for thought10How can Yoga help?101. Prayer112. Sadilaja /Cālana Kriyās/Loosening Practices11I. Neck Bending (Grivā Śakti Vikāsaka)11II. Shoulder's movement13III. Trunk Movement (Kati Śakti Vikāsaka)14IV. Knee Movement153. YogāsanasA.15Standing āsana17Ardha Cakrāsana18Trikoṇāsana18

B.C.D.Sitting a Uṣṭrāsana ( for beginners)21Uṣṭrāsana23Śaśakāsana23Uttāna Maṇḍūkāsana24Marīchyāsana / Vakrāsana25Prone ana28Supine ahalāsana31Pavanamuktāsana32Śavāsana334. Kapālabhāti335. Prāṇāyāma35Naḍīśodhana / Anuloma Viloma Prāṇāyāma35Śītalī Prāṇāyāma36Bhrāmarī Prāṇāyāma376. Dhyāna387. Saṅkalpa408. Śāntiḥ Pāṭha40Textual References41Yoga Geet43Glimpses of International Day of Yoga Celebrations44

Common Yoga ProtocolMessageFree from illness, a path to wellness-that is the path of Yoga.oneness through oneness, Yoga is the journey from 'me' to 'we'.21st June - International Day of Yogav

Common Yoga Protocolproblems of modern lifestyles are well known. We have foundways to control communicable diseases, but the focus is nowshifting to dealing with non-communicable, lifestyle diseases.People suffer from stress related ailments and also lifestyle relateddiseases like diabetes and hyper-tension. Stress and Depressionhave become silent killers. Yoga offers a solution to theseailments. Practicing Yoga helps fight stress and find peace. If thebody is a temple of the mind, Yoga creates a beautiful temple.Yoga is ideal for relaxation. Many times when you are tired, a coolshower refreshes you. In the same way, practicing Yoga will trulyrelax the mind and body. Yoga goes beyond boundaries of age,gender, caste, creed, religion and nations. Yoga doesn'tdiscriminate between anybody. All you need is willingness topractice it.In a world of excess, Yoga promises restraint and balance.In a world suffering from mental stress, Yoga promises calm.In a distracted world, Yoga helps focus, boosts concentration.In a world of fear, Yoga promises hope, strength and courage.Yoga gives peace of mind. People who are at peace withthemselves are at peace with others too. Such people buildharmonious nations. Such nations build a harmonious world. I amhappy that the popularity of Yoga is on the rise globally. With morepeople embracing Yoga, the demand for Yoga teachers is alsorising. Our next challenge is to produce institutionally trained Yogateachers who can ignite this flame further, especially among theyouth.I wish you all Happy Yoga practicing!(Narendra Modi)New Delhi29 May, 2018vi21st June - International Day of Yoga

Common Yoga ProtocoljkT; ea h ¼Lora izHkkj½vk;qosZn] ;ksx o izkd frd fpfdRlk];wukuh] fl) ,oa gksEiksiSFkh ¼vk;q"k½ ea ky;Hkkjr ljdkjMINISTER OF STATE (INDEPENDENT CHARGE) FORAYURVEDA, YOGA & NATUROPATHYUNANI, SIDDHA AND HOMOEOPATHY (AYUSH)GOVERNMENT OF INDIASHRIPAD NAIKMessageI am pleased to present the booklet "Common Yoga Protocol" for International Day of Yogacelebration prepared by the committee of Yoga experts and heads of the eminent YogaInstitutions of India under the Chairmanship of Dr. H.R. Nagendra, Chancellor, S-VYASAUniversity, Bangalore and edited by Dr. I V Basavaraddi, Director, Morarji Desai NationalInstitute of Yoga (MDNIY). The booklet underlines useful Yogic practices for healthy living.Yoga is a philosophy for achieving purest form of self-awareness, devoid of all thoughts andsensations. Our ancient Yoga masters teach us an art of living, a life for blissful experiencesof even flow of happiness by removal of miseries of our life.Yoga is essentially spiritual, its efficacy in the management and prevention of diseases andthe promotional aspects have been very well established since time immemorial. Recentresearches have shown effectiveness of Yoga in the management of many psychosomaticdisorders which have increased during the past few decades. Thus, Yoga is emerging as oneof the cost effective and economic health care option in India and abroad.The Ministry of AYUSH has been organizing International Day of Yoga (IDY) successfully,which has found great enthusiasm and got worldwide support.It is one of the noble initiatives taken by the Government of India under the dynamicleadership of Hon'ble Prime Minister Shri Narendra Modi Ji.I thank and congratulate the Yoga experts and Heads of the eminent Yoga Institutions of Indiawho have contributed in preparing this booklet. I hope the booklet will be useful for thepractitioners.I wish the International Day of Yoga all the success.(Shripad Naik)101, AYUSH Bhavan, 'B' Block, GPO Complex, INA,New Delhi 110023Tel. : 011-24651955, 011-24651935 Fax : 011-24651936E-mail : minister-ayush@nic.inRes. (Delhi) : 1, Lodhi Estate, New Delhi - 110003Tel: 011-24635396 Fax : 011-24656910Res. (Goa) : “Vijayshree” House No. 111,St. Pedro, Oldgoa, Goa-403402Tel : 0832-2444510, 0832-244408821st June - International Day of Yogavii

Common Yoga ProtocolCommittee of Yoga Experts1.Dr. H. R. Nagendra, Chancellor, SVYASA, Bangalore, Chairman2.Sh. Anil Kumar Ganeriwala, Joint Secretary, Ministry of AYUSH3.Sh. O.P. Tiwari, Secretary S.M.Y.M Samiti, Kaivalyadhama,Lonavla4.Smt. Hamsaji Jayadeva Yogendra, Director, The Yoga Institute,Santacruz, Mumbai5.Dr. Jaideep Arya, Patanjala Yoga Peeth, Haridwar6.Sri Sridharan, Krishnamacharya Yoga Mandiram, Chennai7.Swami Bharat Bhushan, President, Mokshayatan Yogashram,Saharanpur, U.P.8.Swami Shant Atmanand, President, Ramakrishna Mission,New Delhi9.Sh. Gaurav Verma, Art of Living Foundation, New Delhi10. Swami Ullasa, Isha Yoga Foundation, Coimbatore11. Dr. Rajvi Mehta, Ramamani Iyengar Memorial Yoga Institute,Iyengar Yogashraya, Mumbai12. Dr. Prashant Shetti, SDM College of Naturopathy & YogicSciences, Shantivan Trust, Ujire13. Dr. Chandrasinh Jhala, Vice- Chancellor, Lakulish YogaUniversity, Ahmedabad, Gujarat14. Swami Dharmananda Ji, Adhyatma Sadhana Kendra, New Delhi15. Shri Kalicharan, Dev Sanskriti Vishwavidayalaya, Shantikunj,Haridwar16. Sh. Pradeep Kumar, Bihar School of Yoga, Saket, New Delhi17. Sister Asha, Brahama Kumari University, New Delhi18. Ananda Balayogi, Director, ICYER, Puduchery19. Ramanand Meena, Deputy Secretary, Ministry of AYUSH20. Dr. I.N. Acharya, Director, CCRYN, New Delhi21. Dr. Ishwar V. Basavaraddi, Director, MDNIY, New Delhi,Member Secretaryviii21st June - International Day of Yoga

Common Yoga ProtocolCOMMON YOGA PROTOCOLINTRODUCTIONWhile addressing the 69th session of United Nations GeneralAssembly (UNGA) on September 27, 2014, the Honorable PrimeMinister of India Shri Narendra Modi urged the world communityto adopt an International Day of Yoga.“Yoga is an invaluable gift of ancient Indian tradition. It embodiesunity of mind and body; thought and action; restraint andfulfillment; harmony between man and nature and a holisticapproach to health and well-being. Yoga is not about exercise butto discover the sense of oneness with ourselves, the world andNature. By changing our lifestyle and creating consciousness, itcan help us to deal with climate change. Let us work towardsadopting an International Yoga Day," Shri Modi said.On December 11, 2014, the 193 member UNGA approved theproposal by consensus with a record 177 co-sponsoring countriesa resolution to establish 21 June as "International Day of Yoga". Inits resolution, the UNGA recognised that Yoga provides a holisticapproach to health and well-being and wider dissemination ofinformation about the benefits of practicing Yoga for the health ofthe world population. Yoga also brings harmony in all walks of lifeand thus, is known for disease prevention, health promotion andmanagement of many lifestylerelated disorders.First International Day of YogaThe Ministry of AYUSH successfully organised 1st InternationalDay of Yoga (IDY) on 21st June, 2015 at Rajpath, New Delhi. TwoGuinness World Records were made viz. the Largest Yoga Lessoninvolving 35, 985 participants and maximum number ofNationalities (84) participated in a single Yoga lesson. Two daysInternational Conference on "Yoga for Holistic Health" wasorganised on 21st and 22nd June, 2015 at Vigyan Bhavan, NewDelhi wherein about 1300 delegates from India and abroad were21st June - International Day of Yoga1

Common Yoga Protocolparticipated.Millions of people in India and across the globe participated in thefirst ever International Day of Yoga celebrations.Common Yoga Protocol and Yoga DVDs were prepared todisseminate awareness of Yoga among the masses. Outside India,IDY was celebrated in all the UNGA member countries except wartorn-Yemen, by the missions, Ministry of External Affairs inassociation with Ministry of AYUSH and various Yoga institutionsand organisations.221st June - International Day of Yoga

Common Yoga ProtocolSecond International Day of YogaThe Ministry of AYUSH in association with leading Yoga Institutions,Centre and State Governments, State Departments and ChandigarhndAdministration successfully organised 2 International Day of Yogast(IDY) on 21 June, 2016 at the Capitol Complex, Chandigarh. Morethan over 30,000 people joined our Hon'ble Prime Minister ShriNarendra Modi Ji for the Second International Day of Yogacelebrations where he pitched for treating diseases like diabetesthrough the ancient spiritual discipline Yoga. For the first time inInternational Day of Yoga, 150 Divyangs performed Yoga Protocolduring the International Day of Yoga celebrations at the CapitolComplex, Chandigarh. Two days International Conference on "Yogastndfor Body and Beyond" was organised on 21 and 22 June, 2016 atVigyan Bhavan, New Delhi.As many as 192 United Nation Member States has participated in the2nd International Day of Yoga.Third International Day of YogaThe Ministry of AYUSH in association with State Government of UttarPradesh successfully organised 3rd International Day of Yoga (IDY) on21st June, 2017 at Ramabai Ambedkar Maidan, Lucknow. Hon'blePrime Minister of India Shri Narendra Modi Ji inaugurated the eventwhere 51000 participants practiced Common Yoga Protocol alongwith him. The Hon'ble Prime Minister addressed the gathering andemphasised on the fact that Yoga has become a crucial factor in21st June - International Day of Yoga3