Source material from 4th Revised Edition, May 2019 | Source: Common Yoga Protocol, Ministry of AYUSH, Govt. of India Tags: yoga guidelines, sauca, loosening practices, calana kriyas, sukshma vyayama, neck bending, shoulder movement, trunk movement, knee movement, standing postures, tadasana, vrksasana, pada hastasana, ardha chakrasana, trikonasana
Before practising Yoga, certain guidelines around cleanliness, environment and physical readiness should be followed. The session begins with an invocation, then moves into loosening practices (Calana Kriyas) targeting the neck, shoulders, trunk and knees. Standing postures (Tadasana, Vrksasana, Pada-Hastasana, Ardha Chakrasana, Trikonasana) build stability, flexibility and balance.
Sauca (Shauca)
Cleanliness. An important prerequisite for Yoga practice, covering cleanliness of surroundings, body and mind.
Samasthiti
The alert standing posture. Standing with feet 2-3 inches apart, hands straight beside the body. Also called Tadasana in some traditions. This is the base position for all loosening practices and standing asanas.
Calana Kriyas / Sadilaja / Loosening Practices
Preliminary joint-loosening exercises, also known as Yogic Sukshma Vyayamas. They increase microcirculation and can be performed while standing or sitting.
Griva Shakti Vikasaka
Neck-strengthening exercises. A four-stage loosening practice covering forward/backward bending, lateral bending, twisting and full rotation of the neck.
Skandha Cakra
Shoulder rotation. A circular movement of the elbows with fingertips placed on the shoulders.
Kati Shakti Vikasaka
Trunk-strengthening movement. A twisting practice with arms raised to shoulder level.
Tadasana (Palm Tree Posture)
"Tada" means palm tree or mountain. A standing posture that teaches stability and firmness, forming the base for all standing asanas. Involves rising onto the toes with arms interlocked overhead.
Vrksasana (Tree Posture)
"Vrksha" means tree. A one-legged balance posture where the foot is placed on the inner thigh of the standing leg and the arms are raised in Namaskar Mudra.
Pada-Hastasana (Hands to Feet Posture)
"Pada" means feet, "hasta" means hands. A standing forward bend where the palms are placed on the ground beside the feet. Also referred to as Uttanasana.
Ardha Chakrasana (Half Wheel Posture)
"Ardha" means half, "chakra" means wheel. A standing backward bend supported at the waist, creating the shape of a half wheel.
Trikonasana (Triangle Posture)
"Trikona" means triangle. A lateral bending posture where the trunk, arms and legs form a triangle shape.
Before the practice:
Sauca (cleanliness) of surroundings, body and mind
Practise in a calm, quiet atmosphere with a relaxed body and mind
Empty stomach or light stomach; small amount of honey in lukewarm water if feeling weak
Bladder and bowels should be empty
Use a mattress, yoga mat, durrie or folded blanket
Wear light, comfortable cotton clothes
Do not practise when exhausted, ill, in a hurry, or under acute stress
Consult a physician or yoga therapist for chronic disease, pain or cardiac problems
Consult yoga experts before practising during pregnancy and menstruation
During the practice:
Start with a prayer or invocation to relax the mind
Perform slowly, in a relaxed manner, with awareness of body and breath
Do not hold the breath unless specifically instructed
Breathe through the nostrils unless instructed otherwise
Do not hold the body tight or give undue jerks
Practise according to one's capacity; persistent, regular practice is essential
Be aware of contra-indications for each practice
End with meditation, deep silence, Sankalpa or Shanti Patha
After the practice:
Wait 20-30 minutes before bathing
Wait 20-30 minutes before eating
Dietary note: A vegetarian diet is usually recommended. For a person over 30, two meals a day should suffice (except in cases of illness or very high physical activity).
The session opens with the Vedic prayer from Rigveda 10.191.2:
"Samgacchadhvam samvadadhvam, sam vo manamsi janatam, deva bhagam yatha purve, sanjanana upasate."
Meaning: 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 endeavours.
These increase microcirculation and can be done standing or sitting.
I. Neck Bending (Griva Shakti Vikasaka) – Four Stages
Starting position: Samasthiti with palms on the waist.
Stage i – Forward and backward bending: Exhale, move head forward (chin to chest). Inhale, bend head back. Repeat 3 rounds.
Stage ii – Lateral bending: Exhale, bend head to the right (ear toward shoulder without raising the shoulder). Inhale back to centre. Repeat to the left. 3 rounds.
Stage iii – Twisting: Exhale, turn head to the right (chin in line with shoulder). Inhale back. Repeat to the left. 3 rounds.
Stage iv – Neck rotation: Exhale, drop chin to chest. Inhale, rotate head clockwise. Exhale coming down. Full rotation, then anti-clockwise. 3 rounds.
Notes: Move the head as far as possible without over-straining. Keep shoulders relaxed and steady. Can be practised sitting on a chair. Those with neck pain should be gentle, especially bending back. Persons with chronic cervical spondylitis may avoid these practices.
II. Shoulder Movement – Two Stages
Starting position: Samasthiti.
Stage i – Shoulder stretch: Inhale, raise both arms sideways above the head (palms outward, fingers together). Exhale, bring down the same way.
Stage ii – Skandha Cakra (Shoulder Rotation): Place fingertips of left hand on left shoulder, right hand on right shoulder. Rotate both elbows in full circles. Inhale raising, exhale lowering. Try to touch elbows in front, stretch back on the backward movement. 3 rounds front-to-back, then 3 rounds in reverse.
Benefits: Makes the bones, muscles and nerves of the neck and shoulder healthy. Helpful in cervical spondylosis and frozen shoulder.
III. Trunk Movement (Kati Shakti Vikasaka)
Starting position: Samasthiti, legs 2-3 feet apart, arms raised to shoulder level with palms facing each other.
Exhale, twist the body to the left so the right palm touches the left shoulder. Inhale back.
Exhale, twist to the right so the left palm touches the right shoulder. Inhale back.
3 rounds total. Relax in Samasthiti.
Notes: Do it slowly with coordinated breathing. Cardiac patients should proceed with care. Avoid in cases of severe back pain, vertebral/intervertebral disc disorders, and during menstruation.
IV. Knee Movement
Starting position: Samasthiti.
Inhale, lift arms to shoulder level (palms downward).
Exhale, bend knees into a semi-squat (thighs and arms parallel to the ground).
Inhale, straighten up.
Exhale, bring arms down. 3 rounds.
Notes: Strengthens knees and hip joints. Avoid in acute arthritis.
Tadasana (Palm Tree Posture)
Technique: Stand with feet 2 inches apart. Inhale, lift arms to shoulder level in front. Interlock fingers and turn wrists outward. Inhale, raise arms above the head. Rise onto the toes, balancing for 10-30 seconds. Bring heels down. Exhale, release interlock, return to standing.
Benefits: Brings stability to the body, helps clear congestion of spinal nerves, corrects faulty posture.
Caution: Avoid lifting heels in cases of arthritis, varicose veins or vertigo.
Vrksasana (Tree Posture)
Technique: Stand with feet 2 inches apart. Focus on a point in front. Exhale, bend the right leg and place the foot on the inner left thigh (heel touching perineum region). Inhale, extend arms up, palms together in Namaskar Mudra. Hold for 10-30 seconds, breathing normally. Exhale, release. Repeat on the other side.
Benefits: Improves neuro-muscular coordination, balance, endurance, alertness and concentration.
Caution: Avoid in cases of arthritis or vertigo.
Pada-Hastasana (Hands to Feet Posture)
Technique: Stand with feet 2 inches apart. Inhale, raise arms. Stretch up from the waist. Exhale, bend forward until both palms rest on the ground. Straighten the back as much as possible. Hold for 10-30 seconds with normal breathing. Those with stiff backs should bend to their capacity. Inhale, come up slowly, arms overhead. Exhale, return to starting position.
Benefits: Makes the spine flexible, improves digestion, helps in overcoming menstrual problems.
Caution: Avoid in cases of cardiac disorders, vertebral and disc disorders, abdominal inflammation, hernia, ulcers, glaucoma, myopia, vertigo.
Ardha Chakrasana (Half Wheel Posture)
Technique: Stand with feet 2 inches apart. Support the back at the waist with fingers. Keep elbows parallel. Drop head backwards, stretching neck muscles. Inhale, bend backwards from the lumbar region. Exhale and relax. Hold for 10-30 seconds with normal breathing. Inhale, slowly come up.
Benefits: Makes the spine flexible, strengthens spinal nerves and muscles. Helps in management of cervical spondylosis.
Caution: Avoid in vertigo or tendency to giddiness. Hypertensive patients should bend with care.
Trikonasana (Triangle Posture)
Technique: Stand with feet 3 feet apart. Inhale, raise arms sideways to shoulder level. Turn right foot to the right. Exhale, bend to the right, placing right hand fingers behind the right foot. Left arm straight, in line with the right arm. Turn left palm forward. Gaze at the tip of the left middle finger. Hold for 10-30 seconds. Inhale, come up. Repeat on the left side.
Benefits: Makes the spine flexible, strengthens calf, thigh and waist muscles, improves lung capacity.
Caution: Avoid in slipped disc, sciatica, and after abdominal surgery. Do not over-stretch laterally. If one cannot touch the feet, reaching for the knees is a suitable modification.
⚠️ The invocation prayer is from Rigveda 10.191.2 – know the source reference.
⚠️ Samasthiti and Tadasana are sometimes used interchangeably as the alert standing posture.
⚠️ Loosening practices (Calana Kriyas) come before asanas in the protocol sequence – this order matters.
⚠️ For each asana, know the Sanskrit name, the English meaning, the technique, key benefits and main contra-indications.
⚠️ Pada-Hastasana is also referred to as Uttanasana.
⚠️ The dietary guideline in the protocol recommends two meals a day for persons over 30.
Q: What does "Sauca" mean and why is it important in Yoga practice?
A: Sauca means cleanliness. It is a prerequisite for Yoga practice, covering cleanliness of surroundings, body and mind.
Q: What are Calana Kriyas and what is their purpose?
A: Calana Kriyas are loosening practices (also called Yogic Sukshma Vyayamas) that increase microcirculation. They can be done standing or sitting.
Q: Name the four stages of Griva Shakti Vikasaka (Neck Bending).
A: Forward and backward bending, lateral (right/left) bending, right and left twisting, and full neck rotation.
Q: What does "Tada" mean, and what is the main benefit of Tadasana?
A: "Tada" means palm tree or mountain. Tadasana brings stability to the body, clears congestion of spinal nerves and corrects faulty posture.
Q: In Vrksasana, where should the heel of the raised foot be placed?
A: On the inner side of the opposite thigh, with the heel touching the perineum region.
Q: What is the key difference between Pada-Hastasana and Ardha Chakrasana?
A: Pada-Hastasana is a standing forward bend (palms to the ground beside the feet), while Ardha Chakrasana is a standing backward bend (supported at the waist, bending from the lumbar region).
Q: How long should standing postures generally be held, according to the protocol?
A: 10-30 seconds with normal breathing.
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