List of 42 Yoga Poses of Common Yoga Protocol of International Day of Yoga

Yoga poses in common yoga protocol

 PRAYER

 Yoga should start with prayer.

Samgacchadhvamsamvadadhvam

samvomanāmsijānatām

devābhāgamyathāpūrve

sanjānānāupāsate

May you move in harmony;
May you speak in unison;
Let our mind be equanimous like in the beginning;
Let the divinity manifest in your sacred endeavors.Yoga day images

Source: Ministry of Ayush

 SADILAJA/CALANA KRIYAS /LOOSENING PRACTICES

These are Yogic SuksmaVyāyāmas help to increase microcirculation.

  • Forward and backward bending
  • Right and left bending
  • Right and left twisting
  • Neck rotation

SHOULDER’S MOVEMENT

  •  Shoulder’s stretch
  • SkandhaCakra (Shoulder rotation)

Benefits: Good for healthy shoulder, helpful in cervical spondylitis and frozen shoulder

TRUNK MOVEMENT

Trunk twisting (Katishaktiv Vikasak)

 

 KNEE MOVEMENT

Benefits: Good for knee and hips joint.

 YOGASANAS

STANDING POSTURES

Tadasana (Palm Tree Posture)

Tada means palm tree or mountain. It is a palm tree pose or mountain pose.

Benefits: Brings stability, good for spine, corrects faulty posture, increases the height

Vriksasana (The Tree Posture)

Vriksa means tree. It looks like a tree, hence the name.

Benefits: Improves neuro-muscular coordination, Good for balance and alertness, Tones up the leg muscles, Beneficial for ligaments

Precaution: Avoid in arthritis, vertigo, and obesity

Padahastasana (The Hands to Feet Posture)

Pada means feet, hasta means hands. Here, one tries to touch the feet with palms.

Benefits: Spine flexibility, Improves digestion, Prevents constipation, Good for menstrual problems

Precaution: Avoid cardiac or back problems, abdominal inflammation, hernia and ulcers, and during pregnancy, skip in disc disorders

Ardha Chakrasana (The Half Wheel Posture)

Ardha means half. Chakra means wheel where the body takes the shape of a half wheel.

Benefits: Spine flexibility, Strengthens the neck muscles, Improves breathing capacity, Helps in cervical spondylitis

Precaution: Avoid in vertigo and hypertension

Trikonasana (The Triangle Posture)

Trikona means triangle where Tri means three and kona is an angle.

Benefits: Weight loss, Prevents flat foot, Strengthens leg muscles, Spine flexibility, Improves lungs capacity

Precaution: Avoid slipped disc, sciatica, and abdominal surgery

SITTING POSTURES

Bhadrasana (The Firm/Auspicious Posture)

Benefits: Good for stable mind, Keeps the knees and hip joints healthy, Relieves knee pain, Abdominal relaxation, Eases pain in menstruation

Precaution: Avoid arthritis and sciatica

Vajrasana (Thunderbolt Posture)

Benefits: Meditative postures, Strengthens thigh and calf muscles, Good for digestion, Healthy spine

Precaution: Don’t practice in piles, knee pain and ankle injury

Ardha Ustrasana(The Half Camel Posture)

Ustra means camel where the back looks like as camel hump

Benefits: Strengthen back and neck muscles, Constipation, Increases blood circulation to head, Useful for cardiac patient

Precaution: Avoid hernia and abdominal injuries and pregnancy

Ustrasana (Camel Posture)

Ustra means camel where the body resembles that of a camel

Benefits: Useful for defective eyesight, Relieves back pain and neck pain, Reduces fat over the abdomen, Helpful in digestive problems

Precautions: Avoid high blood pressure, heart disease, and hernia

Sasakasana (The Hare Posture)

Benefits: Reduce stress and anger, Tones up reproductive organs, Relieves constipation, Improves digestion

 Precaution: Avoid backache, Skip in knee injury, Avoid high blood pressure

UttanMandukasana (Stretched up-frog posture)

Uttāna mean upright and Mandūka means frog. In the final position, it resembles an upright frog.

 Benefits: Helpful in backache, Improves lungs capacity

Precaution: Avoid knee joint pain

Vakrasana (The Spinal Twist Posture)

In Vakrasana, the spine is twisted.

Benefits: Increases spinal flexibility, Eases constipation, Stimulates pancreas

Precaution: Avoid severe back pain, Skip in abdominal surgery and menstruation

PRONE POSTURES

Makarasana (The Crocodile Posture)

Here the body looks like a crocodile

Benefits: Good for relaxation, Treats back pain, Counter stress and anxiety

Precaution: Avoid low blood pressure, severe cardiac problems, Pregnancy

Bhujangasana (The Cobra Posture)

Here the body resembles the hood of a snake.

Benefits: Best for stress management, reduces abdominal fat and alleviates constipation, helps to remove backache and bronchial problems

Precaution: Avoid abdominal surgery, hernia, ulcers

Salbhasana (The Locust Posture)

Benefits: Helps in sciatica and lower backache, Tones the hip muscles, Good for kidney, Helps in weight loss, Good for digestion

Precaution: Avoid having cardiac problems, Avoid high blood pressure, Skip in peptic ulcers and hernia

SUPINE POSTURES

Setubandhasana (The Bridge Posture)

The body looks like a bridge.

Benefits: Relieves depression and anxiety, Strengthens lower back muscles, Improves digestion

Precaution: Avoid ulcers and hernia, pregnancy

Uttanpadasana (Raised feet posture)

Here the legs are raised upward in supine position, hence, the name.

Benefits:  Balances the navel center, Helpful for abdominal pain and indigestion, Builds abdominal muscles, Overcomes nervousness and anxiety

Precaution:  Avoid in hypertension

Ardhahalasana (Half plow posture)

This posture is known as Ardhahalasana because, in its final position, the body resembles half the shape of an Indian plow.

Benefits:  Beneficial for dyspepsia and constipation, Useful in diabetes and piles, Good for hypertension

Precaution: Avoid back pain, abdominal injuries

Pavanmuktasana (The Wind Releasing Posture)

It’s a gas releasing pose.

Benefits: Removes constipation, Aids digestion, Tones up the back muscles

Precaution: Avoid abdominal injuries and hernia

Savasana (The Dead Body Posture)

In the final position, the body resembles a dead body

Benefits: Relieve all kinds of tensions, Relaxes psycho-physiological system,  Beneficial in the management of stress and its consequences

Kapalbhati

Benefits: Helps to overcome cough disorders,  Useful in treating cold, rhinitis, sinusitis, asthma, and bronchial infections,  Strengthens the nervous system

Precaution: Avoid in cardiac conditions, high blood pressure, vertigo, chronic bleeding in the nose, epilepsy, migraine, stroke, hernia, and gastric ulcers

PRANAYAMA

Nadishodhanaor AnulomaViloma Pranayama (Alternate Nostril Breathing)

Benefits: Purifies Nadi’s; thus nourishes the whole body, Induces tranquillity, and helps to improve concentration. Increases vitality and lowers the level of stress and anxiety, It elevates cough disorders.

Sitali Pranayama

Sitali is a calming and cooling pranayama.

Benefits: Purifies blood, has a cooling effect on the body, good in case of blood pressure, relieves indigestion, good for skin and eyes

Precaution: Avoid in cold, cough, or tonsillitis

Bhramri Pranayama

Benefits: Relieves stress; alleviates anxiety, anger, and hyperactivity; good for the nervous system, helps to manage stress, enhances concentration

Precaution: Avoid in case of nose and ear infections

DHYANA

Meditation is an act of continuous contemplation.

Benefits: Meditation is the most important component of Yoga. Helps to eliminate negative emotions like fear, anger, depression, anxiety, keeps the mind calm and quiet, increases concentration and memory; rejuvenates the whole body, and leads to self-realization

International Day of Yoga at a Glance

  1. Prayer
  2. Sadilaja /CālanaKriyas/Loosening Practices
  •  Neck Bending
  • Shoulder’s movement
  • Trunk Movement
  • Knee MovementCommon Yoga Protocol Yoga

 

  1. Yogāsanas

A. Standing Posture

  • Tādāsana
  • Vrikśāsana
  • Pāda-Hastāsana
  • ArdhaCakrāsana
  • Trikonāsana

 B. Sitting Posture

  • Bhadrāsana
  • Vajrāsana/Veerāsana
  • ArdhaUstrāsana(forbegginners)
  • Ustrāsana
  • Śaśākāsana
  • UtthānaMandūkāsana
  • Marichyāsana / Vakrāsana

 C. Prone Postures

  • Makarāsana
  • Bhujangāsana
  • Śalabhāsana

 D. Supine Postures

  • Śetubandhāsana
  • Uttānapādāsana
  • Ardhahalāsana
  • Pavanamuktāsana
  • Śavāsana

 

  1. Kapālabhāti

 

  1. Prānāyāma
  • Nadiśodhana / AnulomaVilomaPrānāyāma
  • ŚītalīPrānāyāma
  • Bhramari  Pranayama
  1. Dhyana

 

  1. Sankalpa

 

  1. SantihPātha
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