Yoga Prayer as per International Yoga Protocol  

Hello Yogis, we are starting with the common yoga protocols as laid by Ministry of Ayush

Yogic Practice shall start with a prayer or prayerful mood to enhance the benefits of practice.

ऊँ समागच्छध्वं समवध्वम्
सम स्वर मनमसी जनमत
देवा भगम यथा पूर्वे

Om Samgacchadhavam Samvadhvam
sam vo manamsi janatam
deva bhagam  yatha purve
sanjanana upasate

May you move in  harmony;may you speak in unison;let our mind be equanimous like in the beginning;let the divinty manifest in your sacred endeavours.

2.SADILAJA/CALANA KRIIYAS/LOOSENING PRACTICES
The Calana Kriyas/Loosening/Yogic Suksma Vyayamas help to increase microcirculation.These practices can be done while standing and sitting.

  • NECK BENDING(GRIVA SAKTI VIKASAKA)
    Sthiti: Samasthiti(alert posture)
Techinique
Stage i: (Forward and Backward Bending)     

International Yoga day Neck bending
  • Stand with the feet 2-3 inches apart.
  • Keep the hands staraight beside the body.                
  • This is SAMASTHITI.This is also known as TADASANA.
  • Keep your arms on the waist.
  • While exhaling,move the head forward slowly and try to touch chin to the chest.
  • While inhaling,move the head up and bend back comfortably.
  • This is one round:repeat 2 more rounds.

Stage ii: (Right and Left bending)
Yoga International day 21 June

  • While exhaling bend the head slowly to the right;bring the ear as close as possible the shoulder without raising the shoulder.
  • While inhaling bring the head to the normal position.
  • Similarly while the exhaling bend the head to the left side.
  • Inhale and bring the head up to normal position.
  • This is one round:repeat 2 more rounds.
Stage iii: (Right and Left twisting)

Yoga International day 21 June Neck bending

  • Keep the head upright.
  • While exhaling gently turn to the normal position.
  • While inhaling bring the head to the normal position.
  • Similarly,while exhaling,turn the head to the left.
  • Inhale and bring the head to normal position.
  • This is one round,repeat 2 more rounds.
   

Stage iv: Neck Rotation           

  • Exhale;bend the head forward to touch chin to the chest
  • Inhale,slowly rotate the head clockwise in a circular motion,exhale while coming down.
  • Do a full rotation.
  • There rotate the head in an anti clockwise direction.
  • This is one round:repeat 2 more round.

       

 NOTE:
  • Move the head as far as possible.Do not over strain.
  • Keep the shoulder relaxed and steady.
  • Feel the stretch around the neck and loosening up of the joints and muscles of  the neck.
  • Can also be practiced sitting in a chair.
  • People with the neck pain can do practice gentle especially when taking the head back to the extent it is comfortable.
  • Elderly people and person and persons with chronic cervial spondyilitis may avoid these practices.