International Day of
Ministry of Ayush
YOGA
Government of India
COMMON YOGA PROTOCOL
Ministry of Ayush
Government of India
21st June
INTERNATIONAL DAY OF YOGA
Common Yoga Protocol
yush
5th Revised Edition - 2022
yush
GOVERNMENT OF INDIA
Shri Narendra Modi
Hon’ble Prime Minister of India
Greetings to Yoga lovers all over the world.
Yoga is India's gift to the world for health, wellness and peace. It connects us with wellness and happiness. Today,
Yoga has become one of the most powerful unifying forces in the world.
Yoga has the potential to herald in a new Yuga of peace, compassion, brotherhood and all-round progress of the
human race.
Yoga brings about peace in this modern fast paced life by combining the body, mind, spirit and soul.
Yoga guarantees wellness as well as fitness. Yoga is not merely an exercise, but a way to attain peace through
physical, mental and spiritual well-being.
The shift from silos to union is Yoga. A proven way to experience, a realisation of oneness is Yoga.
Yoga is a code to connect people with life, and reconnect mankind with nature. It expands our limited sense of self,
to see our families, societies and mankind, as extensions of our own self.
Yoga is a discipline, a dedication, and it has to be performed and observed throughout life. Yoga is for all and
everyone belongs to Yoga.
We have to carry forward this journey of humanity, which is Yoga, by taking everyone along. No matter what the
place, situation, age, Yoga definitely has some solution for everyone.
Happy Yoga practicing!
New Delhi (Narendra Modi)
June 15, 2022
GOVERNMENT OF INDIA
Sh. Sarbananda Sonowal
Minister of Ayush and Ports,
Shipping & Waterways
Government of India
Yoga is a Darshana that aims at the purest form of self-awareness, devoid of all thoughts and sensations. Our ancient
heritage of Yoga teaches us the art of living a life full of blissful experiences and the manner in which we can channelize
the flow of happiness in our lives. Yoga is a matter of pride for our country, as it is an integral part of our cultural and
spiritual heritage.
Yoga has demonstrated immense benefits in the physical, mental, emotional and spiritual wellbeing of individuals who
practice it daily. It is essential to utilize the occasion of IDY to reinstate these benefits in the minds of the people.
The Ministry of Ayush has successfully been organizing the International Day of Yoga (IDY) since 2015, and this has
found immense support worldwide. People from across the world have also received it with much enthusiasm and
fervor.
It is one of the noble initiatives taken by the Government of India under the dynamic leadership of Hon'ble Prime
Minister Shri Narendra Modi Ji.
The Ministry aims to bring more citizens into the fold of IDY activities than in the previous years, thereby, spreading the
rewards of Yoga in terms of physical, mental and emotional wellbeing among all the sections of our society.
I request you to practice and promote Yoga at the global level for the health and wellbeing of humankind and to make it a
mass movement as desired by the Hon'ble Prime Minister.
I congratulate and thank the Heads of the leading Yoga Institutions, eminent Yoga experts Dr. H. R. Nagendra, Chairman of
the expert committee and Dr. Ishwar V. Basavaraddi, Member Secretary of the expert committee for bringing this noble
publication. I do wish these new editions of CYP booklets will be helpful for the Yoga practitioners for their health and
wellbeing.
I wish the International Day of Yoga all success.
(Sarbananda Sonowal)
Room No.: 201, Transport Bhawan, New Delhi-110001, Tel: 011-23717422, 23717424, Fax: 011-23356709
Room No.: 101, Ayush Bhawan, 'B' Block, GPO Complex, INA, New Delhi-110023
Tel: 011-24651955, 011-24651935 E-mail: [email protected]
GOVERNMENT OF INDIA
Dr. Munjpara Mahendrabhai
Minister of State for Ayush and
Women & Child Development
Government of India
The booklet Common Yoga Protocol for International Day of Yoga (IDY) capsulizes the simple and effective Yogic
practices in the simplest form for healthy living.
Yoga is a cultural and spiritual heritage of India. Today, Yoga is prevailing all over the world and many Yoga Gurus have
contributed in the promotion and expansion of this traditional wisdom. Yogic practices are stepping stones of healthy
and disease-free life, creating physical and mental well-being. Yoga is more a way of life rather than a system of exercises
or a bunch of techniques. It is a state of mind, an orientation of the psycho-physical being. Yoga is a science and art of
transforming the individual care to the universal care.
In the modern time, many scientific works have proved the efficacy of Yoga in the psychosomatic disorders. Not only the
Yoga institutions yet other institutes of medicines and sciences have worked for the scientific validation of Yoga. The
scientific work on utility of Yoga has created much faith among the masses for its application in lifestyle disorders.
WHO'S "Be Heathly, Be Mobile" (BHBM) initiative supports the scale up of mobile health (mHealth) technology within
national health systems to help combat non-communicable diseases (NCDs). Morarji Desai National Institute of Yoga
(MDNIY) as WHO CC in Traditional Medicine (Yoga) has the privilege to be associated with WHO mobile health
(mHealth) initiative wherein Common Yoga Protocol (CYP) module is being used.
The Ministry of AYUSH is making all efforts to make the IDY event as a public. health initiative and take it forward years
after yearswherein required the support and cooperation from the leading Yoga institutions and various partners for its
successful organization.
I thank all the eminent Yoga experts, Heads of the leading Yoga Institutions of India who have given their expertise in
compiling this booklet.
Congratulations and my best wishes!
(Dr. Mahendrabhai Munjpara)
Office (WCD): Room No. 756, 'A' Wing, Shastri Bhawan, Dr. Rajendra Prasad Road, New Delhi-110 001, Tel.: 011-23382361-63
Office (AYUSH): AYUSH Bhawan, B-Block, GPO Complex, INA, New Delhi-110023, Tel.: 011-24651955/1935
eResi.: 23, Ajanta Society, Behind Mahila College, Wadhwan, Surendranagar-363035, Gujarat
01
INTRODUCTION
CONTENT 02
03
04
05
06
08
10
10
01 12
02 14
15
16
18
19
03
A. Standing postures
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21
22
23
24
B. Sitting postures
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26
27
28
29
30
31
CONTENT
C. Prone postures
32
33
34
35
36
37
38
39
04 KAPĀLABHĀTI 40
05
42
44
46
06 DHYĀNA 48
07 49
08 50
51
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Prāṇāyāma Bandh Mudrā
Yogāsana
Mitāhāra
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Yukta-karma advocates
Right Karmas or actions for a
Healthy Living
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Mūladhāra Manipura
. Anāhata Ājňa Sahasrāra
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How Yoga Can Help
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1 Invocation/Prayer
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Rgveda 10/191/2
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1 S TA G E
2
STAGE
3 4 STAGE
STAGE
Right and
Left Twisting
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TECHNIQUE
NOTE
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1 2
1 2
3 4
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II. SHOULDER MOVEMENTS
TECHNIQUE
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III. TRUNK MOVEMENT
Sthiti: Samasthiti (Alert posture)
Technique
NOTE
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IV. Knee movement
Sthiti: Samasthiti (Alert posture)
Technique
NOTE
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A. STANDING POSTURES
3
TĀDĀSANA
.
Technique
Benefits
Caution
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Technique
Benefits
Caution
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PĀDA-HASTĀSANA
Technique
Benefits
Caution
NOTE
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Technique
Benefits
Caution
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TRIKOṆĀSANA
Technique
Benefits
Caution
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B. SITTING POSTURES
Technique
Benefits
Caution
NOTE
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VAJRĀSANA
Technique
Benefits
Caution
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Technique
Benefits
Caution
Ÿ Avoid doing this āsana in case of hernia and abdominal injuries,
arthritis, and vertigo.
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UṢṬRĀSANA
Technique
Benefits
Caution
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Technique
Benefits
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UTTĀNAMAṆDŪKĀSANA
.
Technique
Benefits
Caution
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Technique
Benefits
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Technique
C. PRONE POSTURES
Benefits
Caution
NOTE
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Technique
Benefits
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Technique
ŚALABHĀSANA
NOTE
Benefits
Caution
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Technique
Benefits
Caution
NOTE
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Technique
Benefits
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Technique
Benefits
Caution
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PAVANAMUKTĀSANA
Technique
Benefits
NOTE
Caution
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Technique
Benefits
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4 KAPĀLABHĀTI
Technique
Breathing
Number of rounds
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COMMON YOGA PROTOCOL
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Benefits
Caution
HkL=koYyksgdkjL; jspiwjkS llaHkzekS A
dikyHkkfrÆo[;krk dQnks"kfo'kks"k.kh AA
Bhararyavallohakarsya renchapuro sasambhramou |
Kapalbhativikhyata kaphadosha vishoshani ||
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COMMON YOGA PROTOCOL
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Technique
Ratio and Timing
42
COMMON YOGA PROTOCOL
Ministry of Ayush, Government of India
Breathing
Benefits
çk.kL;sn o'ks loZ f=fnos ;r~ çfrf"Bre~A
ekrso iq=ku~ j{kLo Jh'p çKka p foèksfg u% bfrAA
¼ç'uksifu"kn2@13½
Prāṇasyedaṁ vaśe sarvaṁ tridive yat pratiṣthitam;
Māteva putrān rakṣasva śrīśca prajñāṁca vidhehi nahiti
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ŚĪTALĪ PRĀṆĀYĀMA
Technique
Benefits
Benefits
44
COMMON YOGA PROTOCOL
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Caution
ftºo;k ok;qek—"; mnjs iwj;sPNuS% A
{k.ka p dqEHkd —Rok uklkH;ka jsp;sr~ iqu% ॥
45
COMMON YOGA PROTOCOL
Ministry of Ayush, Government of India
Technique
46
COMMON YOGA PROTOCOL
Ministry of Ayush, Government of India
Benefits
Caution
osxkn~?kks"ka iwjda Hk`axukna Hk`axhukna jspda eaneane~A
;ksxÈæk.kkesoeH;kl;ksxkfPpÙks tkrk dkfpnkuanyhyk॥
47
COMMON YOGA PROTOCOL
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Technique
Benefits
NOTE
48
COMMON YOGA PROTOCOL
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.
7. SANKALPA
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1. Prayer: Rgveda-10.191.2. in hands position.
.
2. Sadilaja/Cālanakriyā/Yogic Sūksma Vyāyāma: Also 15. Bhujangāsana: Gheranda Samhitā .ii.42, with some
referred as Caaranaa in Hathatatvakaumudi- 9.13-16, Yogic variation, Kirana Tikā-ii. 46 on Yoga sūtra, Hatha yoga
Sukshma Vyayama of Swami Dheerendra Bhramhachari. Samhitā-49, Śrī Yoga Kaustubha-62, Yogamārgapradīpa-19,
3. Tādāsana: Also called as Taalaasana, Yogarahasya of YogaRahasya of Nāthamunī-ii.14, Jaypur CentralMuseum-
Nathamuni, Kirana Tika, a commentary on Yoga sutras, Shri 7174.
Yoga Kaustubha-25, SachitraCaurasi Asana-34, Yoga Asanas 16. Śalabhāsana: Gheranda Samhitā-ii.39, Brihada Yoga Sopāna-
by Swami Shivananda. iii46, Hathayoga Samhitā- 46,Yogamārgapradīpa-33.
4. Vrksāsana: Gheranda Samhitā-ii.36, BrihadyogaSopana, 17. Setubandhāsana/Catuśpādāsana: Yogarahasya of
Hathayoga Samhita-43, Yoga Marga Pradipa-11. Nāthamunī.
5. Pada-hastāsana/Uttānāsana: Shri Yoga Kaustubha. 18. Uttāna Pādāsana: Śrī Yoga Kaustubha-94.
Yogarahasya of Nāthamunī. 19. Ardha Halāsana: Yoga-rahasya II- 17.
6. Ardha Cakrāsana: Traditional Cakrasana has several 20. Pavanamuktāsana: Śrī Yoga Kaustubha. It is done in sitting
varieties quite different from this which is practised over the as per Yoga Asanas-3, Sachitra cauryasin Asane-5-7, Shri Yoga
years. Kaustubha-5, Kirana Tika-ii.46 on Yoga Sutra.
7. Trikoṇāsana: Yogarahasya-ii. 20 of Nāthamunī. 21. Śavāsana: Gheranda Samhitā-ii.19, Hathapradipikā-i.32,
8. Bhadrāsana: Hathapradipika-i. 53-54. Hatharatnāvalī-iii.20,76, KapālaKurantakaHathabhāśya
9. Vajrāsana: Gheranda Samhitā II-12, Hathayoga- Samhitā- Paddhatī-111, Yuktabhavadeva-vi.21, Asanani-14, Yoga
Āsana- 20, Brhada Yoga Sopāna III-14, Sacitra Vyavahārika Siddhānta Chandrikā-ii.46, Śritatva Nidhī-70, KiranaTikā on
16, Nārada Purāna-33-112. Yogasutra-ii.46, Brhada Yoga Sopāna-iii.24, Hathapradipika,
ŚrīYoga Kaustubha-17.
10. Uṣṭrāsana: Śrī Yoga Kaustibha, NagojiBhattaVritti on
Yogasutra-ii. 46, GherandaSamhita - ii. 41 describes 22. Kapālabhāti: A variation of Bhastrikā Kumbhaka of
Ustrasana, which is done lying in prone position. Gheranda Samhitā-v.70-72, Kumbhaka Paddhatī-164-165,
Hathapradipikā, Hatharatnāvalī-22-24, Hathatatvakaumudi-
11. Śaśakāsana: Gheranda Samhitā-ii.12 calls it as Vajrāsana, x.12-14, Yuktabhāvadeva-vii.110-118.
Hathayoga Samhita, Brhada Yoga Sopāna,
SachitraVyavaharika Yoga-16, Narāda Purāna-33-112, 23. Nādīśhodhana / AnulomaViloma Prāṇāyāma:
Brihannāradīya Purāna, Yogamārgapradīpa, Yoga Bija-90, Hathapradipikā, It has visualisation and internal retention,
Yogaśiksopanishad-I.111- 112, Hatharatnāvali-iii. breath. Additionally, Gheranda Samhitā-v.38-45 has time units
for inhalation, retention, and exhalation.
12. Uttāna Mandūkāsana: Hathayoga- Samhitā -Āsana-42, Çré
Yoga Kaustubha-58, Gheranda Samhitā II-35, Brhada Yoga 24. Bhrāmari Prāṇāyāma : Hathapradipikā, Hatharatnāvalī-
Sopāna III-41, Sacitra Cauryayasin Asane 81. ii.26, Kumbhaka Paddhati- 169.
13. Vakrāsana: Easier version of Matsyendrasana (mentioned 25. Śītalī Prāṇāyāma: Śiva Samhitā III-81-82, Gheranda,
in Hathapradipikā) given by Swami Kuvalayananda in his Samhitā V-69, Hathapradipikā-II-57-58.
book Asan. 26. Dhyāna: Yoga Sūtra of Patanjali III.2.
14. Makarāsana: Jaipur Central Museum, with some variation
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COMMON YOGA PROTOCOL
Ministry of Ayush, Government of India
International Day of Yoga
Yoga Geet (Yoga Song)
^ru eu thou pyks laokjsa Let us ameliorate body, mind and life
;ksx ekxZ viuk,¡] Embrace Yoga as a way of life
oSj Hkko dks R;kx lHkh ge Leaving animosity behind
xhr feyu ds xk;saA Sing a harmony lay
Life should be blissful
vkuane; gks thou lcdk
-is the lesson of Yoga
;ksx ;gh fl[kyk;s
Let's everybody live without fear
gksa ruko Hk;eqä lHkh tu Thus, divine love may prevail
fnO; izse ljlk;sA
Yama and Niyama empower one
;e vkSj fu;e gekjs lEcy To enhance the happiness everywhere
lq[ke; txr cuk,a] Practise Aasana Pranayama and Dhayan
vklu izk.kk;ke /;ku ls To get health and peace
LokLF; 'kkafr lc ik,a
May energy is bestowed to all Yogis
ÅtkZoku cus lc lk/kd Doubts are unfastened
la'k; lHkh feVk;sa Entire world becomes Yoga wreath
fo'o ,d ifjokj ;ksx dj Earth transformed into heaven
LoxZ /kjk ij yk,aA**
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2. yush
3.
4.
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9.
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11.
12.
13.
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15.
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20. yush
21.
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SEVENTH INTERNATIONAL DAY OF YOGA
T he 7th International Day of Yoga (IDY) was organised by the
Ministry of Ayush in association with leading Yoga
Institutions, Centre and State Governments, on 21st June
2021 through the virtual mode following the COVID-19 protocol.
The Ministry of Ayush created buzz in the digital space in a way that
encouraged Yoga enthusiasts and citizens to participate in IDY 2021
activities, thereby millions of people across the globe observed IDY
2021 in the confines of their homes.
The Hon'ble Prime Minister, Shri Narendra Modi addressed
through the virtual mode and said that “Despite the pandemic, this
year’s theme for International Yoga Day – “Yoga for wellness" has
raised the morale of people and he wished for the health of every
country, society and individual and hoped that we will be united and
will strengthen each other.” Numerous digital initiatives were taken
by the Ministry together with other stake-holding institutions made
the practice of Yoga accessible to the public, despite the restrictions
imposed by the pandemic.
60
Government of India
Ministry of Ayush
Ayush Bhawan, B-Block, GPO Complex,
INA, New Delhi - 110023
