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Common Yoga Protocol
General Guidelines for the Practice of Yoga The following guiding principles should be followed by the practitioner while practicing Yoga:
Before practice:
Shoka means cleanliness – an important condition for the practice of yoga. It includes cleanliness of surroundings, body, and mind.
Yoga practice should be done in a calm environment keeping the body and mind calm.
Yoga should be done on an empty stomach or a light stomach only. If you feel weak, mix a little honey in lukewarm water and consume it.
The bladder and bowels should be empty before starting a yoga practice Practice.
mattress, yoga mat, rug, or folded blanket should be used for practice.
Light and comfortable cotton clothing is preferred for easy movement of the body.
Yoga should not be done in a state of exhaustion, illness, haste, or excessive stress.
In case of chronic illness/pain/cardiac problems, a doctor or yoga therapist should be consulted before practicing yoga.
Yoga experts should be consulted before practicing yoga during pregnancy and menstruation.
During practice:
The practice session should begin with prayer or invocation as it creates a conducive environment for the mind to rest.
Yoga practice should be done slowly, in a relaxed manner, with awareness of the body and breath.
Do not hold your breath unless specifically told to do so during the exercise.
Unless otherwise instructed, breathing should always be through the nostrils.
do not hold the body tightly or give unnecessary jerks to the body Perform the practices according to one’s capacity.
It takes some time to get good results, so persistent and regular practice is very essential.
There are contra-indications/ limitations for each Yoga practice and such contra-indications should always be kept in mind.
Yoga session should end with meditation/ deep silence / Sankalpa / Śānti pāṭha etc.
I. NECK BENDING (Grivā Śakti Vikāsaka)
Sthiti: Samasthiti( Alert Posture)
Technique
Stage i: (Forward and Backward Bending/Stretching)
Stand with the feet 2-3 inches apart.
Keep the hands straight beside the body.
This is Samasthiti. This is also called Tāḍāsana.
Keep your palms on the waist.
While exhaling, move the head forward slowly and try to touch the chin to the chest.
While inhaling, move the head up and bend back comfortably
Stage – ii : (Right and Left bending/Stretching)
While exhaling, bend the head slowly to the right; bring the ear as close as possible to the shoulder
without raising the shoulder.
While inhaling, bring the head to the normal position.
Similarly, while exhaling bend the head to the left side.
Inhale and bring the head up to the normal position.
This is one round: repeat 2 more rounds.
Stage – iii : (Right and Left Twisting)
Keep the head upright.
While exhaling, gently turn the head to the right so that the chin is in line with the shoulder.
While inhaling, bring the head to the normal position.
Similarly, while exhaling, turn the head to the left.
Inhale and bring the head to the normal position.
This is one round: repeat 2 more rounds.
| Language | English |
| No. of Pages | 54 |
| PDF Size | 6.5 MB |
| Category | Health |
| Source/Credits | mea.gov.in |
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Common Yoga Protocol PDF Free Download