INTERNATIONAL YOGA DAY

st
JUNE-21

DECLARATION U.N.O
By theUnited NationsGeneral Assemblyon December
11, 2014.
The declaration came after the call for the adoption of 21
June as International Day of Yoga byIndian Prime
Minister,Narendra Modi during his address toUN General
Assemblyon September 27, 2014.

PARTICIPATION OF ALL
N.C.C. CADETS
Simultaneously all over India.
To make an entry in Guinness Book

SPECIALTY OF JUNE-21
Eitherofthetwomomentsoftheyearwhenthesunis
farthestnorthorsouthofthecelestialequator.
IntheNorthernHemisphere,thesummersolsticeoccurson
June21andthewintersolsticeoccursonDecember21.
Thesummersolsticeisthelongestdayoftheyear.
(Dakshinayana)
TheWintersolsticeistheshortestdayoftheyear.
(Uttarayana.)

COMMON YOGA PROTOCOL

(Duration 33 minutes)
Prayer

:2min

Sadilaja/Chaalankriyas/LoosingPractices :3min
Yogasana

:15min

Kapaalabhaati

:2min

Pranayama
Dhyana/Meditation

:5min
:6min

PRAYER
(Duration - 2 min)

Sanga chhadhwam samvadadhwa

Samuomanaans ijaanataam I
Devaa bhaagam yathaa paorue Samjanaan
aaupaaiate ll

Meaning: RigVeda(10.191)knownasSangathanSooktai.e.
PrayerforUnity

Maywemarchforwardwithacommongoal.Maywebeopenmindedandworktogetherinharmony.Mayweshareour
thoughtsforintegratedwisdom.Maywefollowtheexampleof
ourancestorswhoachievedhighergoalsbyvirtueofbeing
united.

SADILAJA/CHAALANKRIYAS/LOOSING PRACTICES
(DURATION 3 MINUTES)
Startinanyseatedposition.
Keeptheshouldersdownandback,thespinelong
andthechestopen.

 Inhalethefingertipsuptotheceiling.
Keeptheshouldersdownandback,thehips
groundedtothefloorandreachthroughthe
fingertips.

 Exhalethelefthandtoleftearandrighthandto
floor.
Dropthelefteartotheleftshoulderandusethe
lefthandasaweighttogentlystretchthesideof
theneck.Walktherightfingertipsawayfromyou
todeepenthestretch.

 Inhalethefingertipsuptotheceiling.
Keeptheshouldersdownandback,thehips
groundedtothefloorandreachthroughthe
fingertips.

 Exhaletherighthandtorightearandlefthandto
floor.
Droptherighteartotherightshoulderanduse
therighthandasaweighttogentlystretchthe
sideoftheneck.Walktheleftfingertipsaway
fromyoutodeepenthestretch.

 Inhalethearmsup,interlacethefingersand
pressthepalmstotheceiling.
Keeptheshouldersdownandback,thehips
groundedtothefloorandreachthroughthe
palms.

 Exhaleandinterlacethehandsbehindtheneck
anddropthechin.
Dropthechintowardsthechestandusethearms
asaweighttogentlycreateadeepstretchinthe
backoftheneck.Letthearmsberelaxedandthe
elbowspointdown.

 Inhaleandliftthechin,gazeandchestandreach
theelbowsback.
Pressupthroughthechinwhilelookingupand
reachingtheelbowsbacktofeelastretchinthe
frontoftheneck.

 Exhalethehandstothekneesorfloor.
Bringthespinebacktoneutralposition.Keepthe
shouldersdownandback,thespinelongandthe
chestopen.

 Inhalethefingertipsuptotheceiling.
Keeptheshouldersdownandback,thehips
groundedtothefloorandreachthroughthe
fingertips.

 Exhaleandtwisttotheleft.
Placethelefthandontherightkneeandtheright
handbehindyourback.Lookoveryourrightshoulder
andlookbehindyou.Keepthespinelongandthe
shouldersdown.

 Inhalethefingertipsuptotheceiling.
Keeptheshouldersdownandback,thehips
groundedtothefloorandreachthroughthe
fingertips.

 Exhaleandtwisttotheright.
Placetherighthandontheleftkneeandtheleft
handbehindyourback.Lookoveryourleft
shoulderandlookbehindyou.Keepthespine
longandtheshouldersdown.

 Inhalethefingertipsuptotheceiling.
Keeptheshouldersdownandback,thehips
groundedtothefloorandreachthroughthe
fingertips.

 Exhalethehandstothekneesorfloor.
Bringthespinebacktoneutralposition.Keepthe
shouldersdownandback,thespinelongandthe
chestopen.

YOGASANAS
(DURATION 15 MINUTES)

Standing Postures
Sitting Postures
Prone Lying Postures
Supline Lying Postures

Yogasana - Standing Postures

Taadaasana
Vrikshaasana
Pada-hastaasana/Uttaanaasana
ArdhaChakraasana
Trikonaasana

Benefits of Tadasana:

Taadaasana

Relievessciatica.

Strengthensknees,thighs,andankles.

Steadiesbreathing.

Atthesametimedevelopsflexibilityandstrength,particularlyinthespine.

Reducesflatfeet.

Improvesbloodcirculation.

Relievespains,aches,andtensionthroughoutthebody.

Encourageshealthyeliminationanddigestion.

Firmsbuttocksandabdomen

Expelsdepressionanddullness.

Increasespower,strengthandmobilityinthefeet,hipsandlegs.

Harmonizesmindandthebody.

Increasesawareness.

Increasesenthusiasmandenergy.

Improvesposture.

Vrikshaasana
Benefits of Vrikshaasana
Isstrengthensthespineandimprovesbalanceand
poise.
Helpsinneuro-muscularco-ordination.
Ittonesupthelegmusclesandstrengthensthe
tendonsandtheligamentsofthefeet.
Itstrengthensthekneeandloosensthehipjoints.
Thisposealsostrengthenstheshoulders,innerears
andeyes.
Itgivesrelieffromsciaticaandreducesflatfeet.
TheTreeposeteachesyoupatience,makesyou
sturdyaswellasflexible.
Itdeepensthethorax.
Mostimportantly,theTreePoseenhances
concentrationandmentalfaculties.Henceitislargely
recommendedforyourkidsandstudents.

Pada-hastaasana / Uttaanaasana
Benefits:
Stretchesthehamstringsonthebackofthelegs.
Stretchesandlengthenstheentirespine.
Massagestheinternalorgans,especiallythedigestive
organs.
Relievesdigestiveproblemssuchasconstipation.
Relievesproblemswithsciatica.
Invigoratesthenervoussystem.
Increasesthesupplyofbloodtothebrain.
Removesfleshfromtheabdomen.

ArdhaChakraasana

Benefits:
Oneofthemostimportantbenefitsofthispopularyoga
poseisthatitprovidesaenoughlateralbendingtothe
spineandhelpsinkeepingitflexibleandhealthy.
Reducethefatinabdomenregion
Notonlystretchesbutalsorelaxesthesidesofthe
body,whichmostofthetimegetneglectedinourbusy
andhecticlife
Tonesthemusclesaroundyourabdomen,hips,and
waistline
Improvesfunctionofliver
Lengthenthehips,abdominalmusclesandthigh
muscles,whileimprovingtheflexibilityinyourspine
Pleasebecarefulwiththisposeifyouhaveaproblem
withyourknees,hipsorshoulders.

Trikonaasana
Benefits:
Stimulateandimprovethefunctionofbloodthroughtheentire
body.
Strengthensandstretchesthehips,back,arms,thighsandleg.
Reducesbloodpressure,stressandanxiety.
Cureindigestion.
Givesflexibilitytogroins,hamstringsandhips.
Transactionalcalmthemind.
Stimulatethefunctionofkidney.
Helpstoremovefatsfromthewaistandthighs.
Thisasanaimprovethebalanceandincreasesconcentration.

YOGASANA
SITTING POSTURES
Bhadraasana/Baddhakonaasan
Shashankaasan
ArdhaUstraasana
Marichyaasana/Vakraasana

Bhadraasana / Baddhakonaasan
Benefits:

Bhadrasanaactivates the root chakra or the

Mooladharachakra.
It strengthens the thighs, hips and buttocks.
It is good for developing flexibility of the legs.
Bhadrasanais an excellent posture for
meditation The posture directs the pranic
energy upwards. It also calms the brain and
reduces mental activity.
Bhadrasana is mainly practiced for its spiritual
benefits as it is one of the four main asanas
mentioned in classical texts for practice of
dhyana.

Shashankaasan
Benefits:
Thisasanarelaxesthemindandrelievesdepression.
Ittonesthepelvicmusclesandrelievessciaticpain.
Itcanhelpinsexualdisorders.
Itgivesagoodrelaxingstretchtotheupperbody.

ArdhaUstraasana
Benefits:

Helpstoincreasechestsizeandlungscapacity.
Bringsflexibilityinchest,abdomenandneck.
Stimulatesabdomenorgans.
Improvethefunctionoftherespiratorysystem.BeneficialforAsthma
patient.
Activatewholerespiratoryorgansandnerves.
CuresproblemsrelatedtoNeck,Shouldersandback.
CuresVata,Pittaandkaphadosha.
Strengthensthebackmuscles.
Stimulatethyroidgland.
Releasesbackpain.
Increasesbloodcirculationtobrain.
HelpstoimprovePosture.
Reducethefatsonthestomach.
Improvedigestion.

Marichyaasana / Vakraasana
Benefits:

Helpstoincreasechestsizeandlungcapacity.
Stimulatesabdominalorgans.
Improvesthefunctionoftherespiratorysystem.Beneficial
forpeoplesufferingfromAsthma.
Loosensthevertebraeandstimulatesthespinalnerves.
Relievesbackache,roundedbackanddroopingshoulders
Thefrontoftheneckisfullystretchedsoitstimulatesthe
thyroidgland.
Increasesbloodcirculationtobrain.
HelpstoimprovePosture.
Improvesdigestion.

YOGASANA
PRONE LYING POSTURES

Bhujangaasana
Shalabhaasana
Makaraasana

Benefits:

Relievesbackache

Goodforkidney

Stressbuster

Alleviatesrheumatism

GoodforDigestion

Gynecologicaldisorder

Slippeddisc

Remedyforthyroidgland

Improveslungcapacity

ActivatesKundalini

Bhujangaasana

Shalabhaasana

Benefits of the Superman Pose

(Viparita Shalabhasana)
Stretchesandstrengthensthe
musclesofthechest,shoulders,arms,
legs,abdomenandthelowerback
Tonestheabdomenandlowerback
Massagesthespineandkeepsthe
backsupple
Helpsstretchthechest
Improvesbloodcirculation
Alsoworksatthemindlevelwhen
youtakeoff,youcan'tbutstayinthe
presentmoment.Evenifyouwantto,
youcan'tthinkaboutanyproblem!
Canbeagoodworkoutfortheabs
andstomach

Benefits:
ReducesStressAndTension.
PromotesSleep.
RegulatesBloodPressure.
ReducesAnxiety.

MAKARAASANA

 YOGASANA
SUPINE LYING
POSTURES
SetubandhaSarvaangaasana
PawanaMuktaasana
Shavaasana

Setubandha Sarvaangaasana
Benefits:
Stretchingexerciseforhips,neck,spine,andcheststrengthensthespinal
muscles,hamstrings,buttocksandbackmuscles.
Thisposehelpsincontrollingthecentralnervoussystem,andactsasa
remedytodepression.
Itenhancesdigestivesystemandstimulatesabdominalorgans.
Itgivesrelieftowomensufferingfrommenopausalsymptoms.
Theback-bendposeshelpreducetheheadacheandbackpain.
Doingtheposebeforegoingtobed,cangetyousomesleepatnight,even
ifyouhaveinsomnia.
Likemanyotherposes,italsoimprovesyourbloodcirculation.
Itmaybebeneficialincuringhypertension,clogsinus,asthmaand
osteoporosis.
Itgivesworktoquads,hamstringsandcalves.
Itprovidesreliefagainstabdominalcramps.
Thisexercisewillhelpinhealingtheprolapseduterus,anditalsocontrols
themenstrualflow.

Pawana Muktaasana
Benefits:
Pavanamuktasanacuresacidity
IndigestionandConstipation.
Pavanamuktasanaisverygoodforall
abdominalorgans.
RegularpracticePavanamuktasanacures
gastrointestinalproblems.
Helpfulforthosesufferingfromgas
problems,acidity,arthritispain,heart
problemsandwaistpain.
Strengthensbackmuscleandcuresback
pain.
Itgivesflatstomach.Everyoneshould
practicethisasanaforflatstomach.
Pavanamuktasanaisverybeneficialfor
reproductiveorganandformenstruation
disorder.

Shavaasana
Benefits:
Itrelaxesyourwholebody.
Releasesstress,fatigue,depressionandtension.
Improvesconcentration.
Curesinsomnia.
Relaxesyourmuscles.
Calmsthemindandimprovesmentalhealth.
Excellentasanaforstimulatingbloodcirculation.
Beneficialforthosesufferingfromneurologicalproblem,
asthma,constipation,diabetes,indigestion.

KAPAALABHAATI
(Duration 2 minutes)

10to20storkseach
(3cycles)
EachcyclefollowbyUjjayee
prahayama)

PRANAYAMA
(DURATION 5 MINUTES)

Eachshouldbe5rounds.
Pranayama(NadiShodhana/AnulomaMloma
pranayama).
BhraamariPranayama.

BHRAAMARI PRANAYAMA

DHYANA / MEDITATION
Duration 6 minutes) (Soothing music in background)

With Shambhavi mudra (closed eyes)

Hands in Gnana mudra

SANGALPAM / AUTO SUGGESSTION

In Hindi:

"Hamehamare man kohameshasantulikrakhanahai,

lsi mai hi hamaraaltmavikassamayahooahai ll"
In English :

Icommitmyselftobealwaysinabalancedstateofmind.ltisinthis
statemyhighestself-developmentispossible.Icommittodomyduty
toself,tofamily,atmyworkplace,tosocietyandtotheworldforthe
promotionofpeace,healthandharmonyintheworld.

THANK YOU