30 Simple Yoga Poses for International Day of Yoga on 21st June, 2016

This year International Day of Yoga (IDY) on 21st June 2016 will be different from the previous year. There will be more participation of yoga enthusiasts, better coverage, and better dissemination of Yoga in the remote of the remotest area across the globe. The highlights will be health, happiness, and harmony through the celebration of the International Day of Yoga on June 21. This year, some Yoga poses such as Yogic Sukshma Vyayam, Asanas, Pranayama and Institutional Yoga Practices have been added in the revised edition of Common Yoga Protocol. The Government of India has published Hindi and English booklets of Common Yoga Protocol, which are having simple yoga poses, Yogic Sukshma Vyayam, yogasanas, pranayama, and meditation. One can download such booklets Free from MDNIY. The total duration of the Common Yoga Protocol (CYP) will be of 45 +15 minutes. Forty-five minutes cover Yoga of CYP while 15 minutes will cover Institutional Yoga practices e.g. Pranayama, Yoga Nidra, Dhyana, Satsang, etc.Yoga poses for International Day of Yoga logo

Common Yoga Protocol on International Day of Yoga

On June 21st, 2016 on the eve of IDY, the following yoga practices will be practiced by yoga enthusiasts all over the world.

  1. Prayer in any Meditative Posture with Namaskara Mudra and ending with Yoga Mudrasana. It is of 2 minutes duration.

           OM… OM… OM…

Sanghachhadhwam samvadadhwam
Sam vo manaamsi jaanataam
Devaa bhaagamyathaa poorve
Samjaanaanaa upaasate      
OM  Shantih  Shantih  Shantih

2. Sadilaja / Chaalan Kriyas/ Loosening Practices:   It included the yogic Sukshma Vyayam such as (Neck, Shoulders, Trunk, and Knees movements). It is of 6 minutes duration.

3. Yogasana (Yoga Postures): It is the biggest section of the yoga schedule. It comprises Standing postures, Sitting postures, Prone lying postures, and Supine lying postures of yoga. It is for 18 minutes.

Standing Postures

  • Tadasana (Palm tree pose)
  • Vrikshasana (Tree pose)
  • Pada-hastasana / Uttaanasana (Arm leg pose)
  • Ardha Chakrasana (Half Wheel pose)
  • Trikonasana (Triangle pose)

Sitting Postures

  • Bhadrasana/ Baddha konasan (Butterfly pose)
  • Vajrasana/Veerasana (Thunderbolt pose)
  • Ushtrasana  (Camel pose)
  • Shashankasan (Snake pose)
  • Utthana Mandukasana (Stretched frog pose)
  • Marichyasana / Vakrasana  (Spinal twist pose)

Prone Lying Postures

  • Makarasana (Crocodile pose)
  • Bhujangasana (Cobra pose)
  • Shalabhasana (Locust pose)

Supine Lying Postures

  • Setubandhasana (Bridge Pose)
  • Utthana Padasana (Raised Feet pose)
  • Ardha Halasana (Half Plough pose)
  • Pavanamuktasana (Frog Pose)
  • Shavasana (Corpse pose)

4. Kapaalabhaati/Frontal brain cleansing exercise (3 cycles of 40 strokes each). It is needed that each cycle will be followed by deep breathing. It will be of 3 minutes.

5. Pranayama: The following Pranayama will be practiced. The duration of breathing exercises will be 6 minutes.

  • Nadi Shodhana / AnulomaViloma Pranayama (5 rounds )
  • Sheetali Pranayama (5 rounds )
  • Bhramari Pranayama (5 rounds)

6. Dhyana/Meditation in any Meditative Posture (eyes closed) and hands in Jnana / Gyana Mudra: It is of 8 minutes.

The Session will end with a Sankalpa of 2 minutes.      

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.

7. Shaanti  Paatha will also be chanted.

Hame apne man ko hamesha santulit rakhana hai,
Isi main hi hamaraa atma vikas samaaya hai.
Main apne kartavya khud ke prati, kutumb ki prati, kaam,
samaj aur vishwa ke prati, shanti, anand
aur swasthya ke prachar ke liye baddh hun                                          


Sarve Bhavantu Sukhinah,
Sarve Santu Nirāmayah
Sarve Bhadrani Paśyantu,
Maa kascit Duhkha Bhāgbhavet
Shantih Shantih Shantih

New Yoga added in International Day of Yoga, 2016

The following yoga practices have been added in this year’s International Day of Yoga on 21st June, 2016. The list of such yoga pose is given below.

  • Shoulder rotation
  • Shoulder stretch
  • Ushtrasana (Camel pose)
  • Utthana Mandukasana (Stretched frog pose)
  • Utthana Padasana (Raised leg pose)
  • Ardha Halasana (Half plow pose)
  • Sheetli Pranayama (Cooling breathing exercise)
  • Institutional Yoga Practices from the leading yoga institutions of India.

2 thoughts on “30 Simple Yoga Poses for International Day of Yoga on 21st June, 2016”

  1. Its superb as I got my homework based on Yoga protocol in 30 Minutes and it helped me a lot. At that time, I started working on how to do yoga on your own but it seemed really difficult so i started taking yoga classes and when I started they gave a 1 hour lecture on yoga and its types and how it works and all and all. And I knew some some of it as i had made a project on it. It would be grateful if I get a chance to participate in International Yoga Day on 21 June. Delhi be ready as Ill be coming there………………..woohoooo
    Don’t be waiting as I live in Delhi only =] =] =] =] =] =]


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