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:

10 minutes Yoga 20 minutes Yoga 45 minutes Yoga

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)
1. Asanas performed in standing posture
Tadāsana (The Palm tree posture) : 1 minute
Ardha Chakrāsana (The Half wheel posture) : 1 minute
2. Asana performed in sitting posture
Sasakāsana (The Hare posture) : 1 minute
3. Asana performed while lying on the stomach
Bhujangasana (The Cobra posture) : 1 minute
4. Asana performed while lying on the back
Pawana Muktāsana (The Wind releasing posture) : 1 minute
D. Pranayama
AnulomaViloma / Nadiswhodhana Pranayama (2 rounds) : 1 minutes
E. Dhyana
The Meditation : 1 minutes
F. 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 (1 minute each)
1. Asanas performed in standing posture
PadaHatasana / ArdhaChakrāsana : 2 minute
Trikonāsana (The Triangle posture) : 1 minute
2. 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
3. Asana performed while lying on the stomach
Bhujangasana (The Cobra posture) : 1 minute
4. Asana performed while lying on the back
Pawana Muktāsana (The Wind releasing posture) : 1 minute
D. Kriya
Kaphalabhati 1 rounds,30 cycles each : 1 minutes
E. Pranayama
AnulomaViloma / Nadiswhodhana Pranayama (5 rounds) : 2 minutes
Bhramari Pranayama (The Beesound breathing) (3 rounds) : 1.5 minute
F. Dhyana
The Meditation : 2 minutes
G. 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
G. Closing
Sankalpa/ Shanti patha : 1 minutes
TOTAL DURATION 45 minutes

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More about Pranayama, Asana, Suksham Vyayam:
Pranayama, Mudas, Asana, Suksham Vyayam in sequence

Pranayama
All type of Asana
Suksham Vyayam

Hand Mudras
Mantras/Prayer
सात प्राणायाम