Source material from 4th Revised Edition, May 2019 | Source: Common Yoga Protocol, Ministry of AYUSH, Govt. of India Tags: sitting postures, prone postures, supine postures, bhadrasana, vajrasana, ustrasana, sasakasana, uttana mandukasana, vakrasana, makarasana, bhujangasana, salabhasana, setubandhasana, uttanapadasana, ardha halasana, pavanamuktasana, savasana
The Common Yoga Protocol includes four categories of asanas beyond standing postures: sitting postures (hip-opening, spinal twists, back bends from a kneeling base), prone postures (back-strengthening poses done face-down), and supine postures (done lying on the back, targeting the core, spine and relaxation). The session concludes with Savasana (Corpse Posture) for deep relaxation before moving to breathing practices.
Dandasana (Staff Posture)
The seated starting position with legs stretched forward, hands beside the hips, palms on the floor, spine erect. Used as the base for sitting postures.
Visramasana
Long sitting relaxation posture. Sitting with legs stretched forward, body supported by the hands behind, completely relaxed.
Bhadrasana (Firm/Auspicious Posture)
"Bhadra" means firm or auspicious. A seated posture with soles of the feet together, heels drawn toward the perineum.
Vajrasana (Thunderbolt Posture)
A kneeling posture where one sits between the heels with big toes touching. Also used as a meditative posture. The only asana that can be practised after meals (aids digestion).
Ardha Ustrasana (Half Camel Posture)
"Ustra" means camel. A kneeling backbend where only the first stage (half) is practised, bending the trunk backward from the knees with hands on the hips.
Ustrasana (Camel Posture)
The full camel posture. Kneeling with the trunk bent backward, palms placed on the heels, head tilted back, thighs vertical.
Sasakasana (Hare Posture)
"Sasaka" means hare. Starting from Vajrasana with knees wide, the body bends forward with arms outstretched and chin on the ground.
Uttana Mandukasana (Stretched Up-Frog Posture)
"Uttana" means upright, "Manduka" means frog. From Vajrasana with knees wide, arms are folded behind the back with each palm on the opposite shoulder blade.
Vakrasana / Marichyasana (Spinal Twist Posture)
"Vakra" means twisted. A seated twist where the spine is rotated, stimulating the organs along it.
Makarasana (Crocodile Posture)
"Makara" means crocodile. A prone relaxation posture, lying face down with arms folded under the head.
Bhujangasana (Cobra Posture)
"Bhujanga" means snake or cobra. A prone backbend where the head and chest are lifted like a cobra's hood. Includes an easier version (Sarala Bhujangasana) using hands beside the body.
Salabhasana (Locust Posture)
"Salabha" means locust. A prone posture where both legs and arms are raised off the floor simultaneously.
Setubandhasana (Bridge Posture)
"Setubandha" means formation of a bridge. A supine backbend where the hips and trunk are lifted while the shoulders, neck and head stay on the floor. Also called Catuspadasana.
Uttanapadasana (Raised Feet Posture)
"Uttana" means raised-upward, "Pada" means leg. A supine posture where both legs are raised to a 30-degree angle.
Ardha Halasana (Half Plough Posture)
"Ardha" means half, "Hala" means plough. A supine posture where both legs are raised to 90 degrees.
Pavanamuktasana (Wind Releasing Posture)
"Pavana" means wind, "Mukta" means to release. A supine posture where the knees are drawn to the chest, useful for removing flatulence.
Savasana (Corpse/Dead Body Posture)
"Sava" means dead body. The supine relaxation posture used between and after asanas. Lying flat with arms and legs comfortably apart, palms up, eyes closed.
Bhadrasana (Firm/Auspicious Posture)
Starting position: Dandasana.
Technique: From Dandasana, bring the soles of the feet together. Exhale, clasp hands over the toes. Inhale, pull heels as close as possible to the perineum region. If thighs do not reach the floor, place a cushion beneath the knees. Hold with normal breathing.
Benefits: Keeps the body firm and stabilises the mind. Helpful during pregnancy, relieves abdominal pain often experienced during menstruation.
Caution: Avoid in severe arthritis and sciatica.
Vajrasana (Thunderbolt Posture)
Starting position: Dandasana.
Technique: Fold the right leg, placing the foot under the right buttock. Fold the left leg similarly. Big toes touching, buttocks resting in the space between the heels. Hands on knees. Spine erect, gaze forward or eyes closed. To release, bend to the right side, extend the left leg, then the right leg.
Benefits: Good for digestion, strengthens thigh and calf muscles.
Caution: Avoid if suffering from piles. Those with knee pain or ankle injury should not practise.
Ardha Ustrasana (Half Camel Posture)
Starting position: Visramasana, then Vajrasana, then stand on knees.
Technique: Hands on hips, fingers pointing down. Elbows and shoulders parallel. Bend head back, stretching neck muscles. Inhale, bend trunk backwards. Exhale and relax. Thighs perpendicular to the ground. Hold 10-30 seconds with normal breathing. Return with inhalation, sit in Vajrasana.
Benefits: Strengthens back and neck muscles. Relieves constipation and back pain. Increases blood circulation to head and cardiac region.
Caution: Avoid in hernia, abdominal injuries, arthritis and vertigo.
Ustrasana (Camel Posture)
Starting position: Vajrasana.
Technique: Stand on the knees, feet a few inches apart. Inhale, bend backward and place the right palm on the right heel and the left palm on the left heel. Do not jerk the neck. Thighs vertical, head tilted back. Weight evenly distributed on arms and legs. Hold 10-30 seconds. Return with inhalation.
Benefits: Useful for defective eyesight, relieving back and neck pain, reducing fat over abdomen and hips. Helpful in digestive problems and cardio-respiratory disorders.
Caution: Those with heart disease or hernia should not practise.
Sasakasana (Hare Posture)
Starting position: Dandasana, then Vajrasana.
Technique: Spread knees wide, big toes touching. Inhale, place palms between the knees. Exhale, bend forward with arms outstretched, chin on the ground. Arms parallel. Look forward and hold. Return to Vajrasana.
Benefits: Reduces stress and anxiety. Tones reproductive organs, relieves constipation, improves digestion, helps relieve back pain.
Caution: Avoid in acute backache. Patients with osteoarthritis of the knees should avoid Vajrasana-based postures.
Uttana Mandukasana (Stretched Up-Frog Posture)
Starting position: Dandasana, then Vajrasana.
Technique: Spread knees wide, big toes touching. Raise the right arm, fold at the elbow and take it backward above the left shoulder, placing the palm on the left shoulder blade. Fold the left arm similarly, palm on the right shoulder blade. Hold, then return slowly.
Benefits: Helpful in back and neck pain, especially cervical spondylosis. Improves diaphragmatic movements and lung capacity.
Caution: Those with severe knee joint pain should not perform.
Vakrasana (Spinal Twist Posture)
Starting position: Dandasana.
Technique: Bend the right leg, placing the right foot beside the left knee. Bring the left arm around the right knee, clasping the right big toe (or placing the palm beside the right foot). Take the right arm back, palm on the ground, back straight. Exhale, twist to the right. Hold 10-30 seconds. Release and repeat on the other side.
Benefits: Increases flexibility of the spine, stimulates pancreas function, helps in the management of diabetes.
Caution: Avoid in acute back pain, spinal disorders, after abdominal surgery, and during menstruation.
Makarasana (Crocodile Posture)
Starting position: Prone (face down).
Technique: Lie on the stomach, feet wide apart, toes pointing outward. Bend both arms, placing the right palm on the left palm. Rest the head (turned either way) on the hands. Close the eyes and relax the whole body. Used for relaxation between all prone postures.
Benefits: Promotes whole-body relaxation. Helps in recovery of back problems. Counters stress and anxiety.
Caution: Avoid in pregnancy and frozen shoulders.
Bhujangasana (Cobra Posture)
Starting position: Prone posture or Makarasana.
Technique (Sarala Bhujangasana, the simpler version): Join the legs, stretch the arms. Forehead on the ground. Hands beside the body, palms and elbows on the ground. Inhale, lift head and chest up to the navel region without changing hand position. This is Sarala Bhujangasana.
Technique (Full Bhujangasana): Forehead on the ground. Palms beside the chest, elbows raised. Inhale, lift head and chest to the navel region. Keep elbows parallel. Hold 10-30 seconds with normal breathing. Exhale, rest forehead on the ground. Relax in Makarasana.
Note: Keep legs firm so that no load or strain is felt on the lumbar spine.
Benefits: Relieves stress, reduces abdominal fat, relieves constipation. Helps relieve backache and bronchial problems.
Caution: Avoid for 2-3 months after abdominal surgery. Those with hernia or ulcers should not practise.
Salabhasana (Locust Posture)
Starting position: Prone posture or Makarasana.
Technique: Chin on the floor, hands beside the body, palms facing upward. Inhale, raise legs off the floor as much as possible without bending the knees. Extend arms and legs to ease lifting the body. Hold 10-30 seconds, breathing normally. Exhale, lower the legs. Rest in Makarasana.
Note: Pull up the kneecaps and squeeze the buttocks to improve the posture. This asana is more beneficial when performed after Bhujangasana.
Benefits: Relieves sciatica and lower backache. Reduces fat in thighs and buttocks, good for weight management. Improves lung capacity.
Caution: Proceed cautiously with severe lower back pain. Avoid with high blood pressure, peptic ulcer and hernia.
Setubandhasana (Bridge Posture)
Starting position: Supine lying or Savasana.
Technique: Bend both legs at the knees, bring heels near the buttocks. Hold both ankles firmly, keeping knees and feet in one straight line. Inhale, raise buttocks and trunk to form a bridge. Hold 10-30 seconds with normal breathing. Exhale, slowly return. Relax in Savasana.
Note: Shoulders, neck and head remain on the floor. If needed, support the waist with your hands.
Benefits: Relieves depression and anxiety, strengthens lower back muscles. Stretches abdominal organs, improves digestion, relieves constipation.
Caution: Avoid if suffering from ulcer or hernia.
Uttanapadasana (Raised Feet Posture)
Starting position: Supine with legs stretched out, hands by the sides.
Technique: Inhale, slowly raise both legs (without bending) to a 30-degree angle with the ground. Hold 10-30 seconds with normal breathing. Exhale, slowly lower both legs. Relax in Savasana.
Benefits: Balances the navel centre (Nabhi, Manipura Chakra). Relieves abdominal pain, flatulence, indigestion and diarrhoea. Strengthens abdominal and pelvic floor muscles. Effective in overcoming depression and anxiety.
Caution: Those with hypertension and back pain should practise with one leg at a time, alternating, without holding the breath.
Ardha Halasana (Half Plough Posture)
Starting position: Supine, hands beside the body, palms on the ground.
Technique: Inhale, slowly raise both legs together (without bending the knees) to 90 degrees. Keep the body from hips to shoulders straight. Hold 10-30 seconds with normal breathing. Exhale, slowly lower legs without lifting the head. Relax in Savasana.
Benefits: Relieves constipation. Beneficial for hypertensive patients (under supervision).
Caution: Those with lumbosacral (lower back) pain should not perform with both legs together. Avoid in abdominal injuries and hernia.
Pavanamuktasana (Wind Releasing Posture)
Starting position: Savasana.
Technique: Lie flat, bend both knees. Exhale, bring knees toward the chest. Inhale, interlock fingers and clasp the shins below the knees. Exhale, raise the head until the chin touches the knees. This is Pavanamuktasana. Bring the head back, then exhale and lower the legs. Rest in Savasana.
Note: Synchronise breathing with leg movement. While touching the knee with the nose or forehead, feel the lumbar stretch. Keep eyes closed and focus attention on the pelvic and lumbar region.
Benefits: Removes constipation, relieves flatulence, decreases bloating and aids digestion. Generates deep internal pressure, stretching the muscles, ligaments and tendons of the pelvis and waist. Tones up back muscles and spinal nerves.
Caution: Avoid in abdominal injuries, hernia, sciatica, severe back pain and during pregnancy.
Savasana (Corpse/Dead Body Posture)
Starting position: Supine relaxation posture.
Technique: Lie on the back, arms and legs comfortably apart. Palms facing upward, eyes closed. Relax the whole body consciously. Become aware of natural breath, allowing it to become slow and shallow. Remain until feeling refreshed and relaxed.
Benefits: Relieves all kinds of tension, gives rest to body and mind. Relaxes the whole psycho-physiological system. The outward-facing mind turns inward, gradually becoming absorbed and quiet, leaving the practitioner undisturbed by the external environment. Very beneficial in the management of stress and its consequences.
⚠️ Vajrasana is notable for being the only asana that can be practised after meals. It aids digestion.
⚠️ Vakrasana specifically mentions benefit for diabetes management (stimulates pancreas function).
⚠️ The prone postures follow a specific sequence: Bhujangasana first, then Salabhasana (which is "more beneficial when performed after Bhujangasana"), with Makarasana as the resting posture between them.
⚠️ Know the difference between Ardha Ustrasana (half camel, hands on hips) and Ustrasana (full camel, hands on heels).
⚠️ In Uttanapadasana, the legs are raised to 30 degrees; in Ardha Halasana, they are raised to 90 degrees.
⚠️ Savasana is the concluding posture for the entire asana section and is described as relaxing the "whole psycho-physiological system."
Q: What is the starting position (Sthiti) for most sitting postures in the Common Yoga Protocol?
A: Dandasana (staff posture), or Visramasana (the long sitting relaxation posture).
Q: Name the posture that is considered suitable for practising after meals and explain why.
A: Vajrasana (Thunderbolt Posture). It is beneficial for digestion and strengthens the thigh and calf muscles.
Q: What is the difference between Sarala Bhujangasana and full Bhujangasana?
A: In Sarala Bhujangasana, the hands remain beside the body with palms and elbows on the ground, and the head and chest are lifted without changing hand position. In full Bhujangasana, the palms are placed beside the chest with elbows raised, providing a deeper lift.
Q: What does "Pavana" mean and what is the primary function of Pavanamuktasana?
A: "Pavana" means wind. The posture is primarily used for removing wind or flatulence from the stomach and intestines.
Q: In Setubandhasana, which parts of the body remain on the floor in the final position?
A: Both shoulders, the neck and the head remain in contact with the floor.
Q: What is Makarasana used for during the prone posture sequence?
A: It is the relaxation posture used between all prone postures, promoting whole-body relaxation and recovery.
Q: At what angle are the legs raised in Uttanapadasana compared to Ardha Halasana?
A: Uttanapadasana raises the legs to 30 degrees; Ardha Halasana raises them to 90 degrees.
Q: Name three contra-indications shared across several supine postures.
A: Hernia, abdominal injuries, and severe back pain are commonly listed contra-indications for supine postures.
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