International Day of Yoga

Sequence
0. Savasana
1. Opening Prayer in Swastikasana hands in Namaskarasana
• spine is erect
• chest open
• head and neck balanced and relaxed

2. Calana Kriyas in Samasthiti

I. Forward and backward bending
II. Left and right bending
III. Right and left twisting
IV. Neck rotations
V. Trunk twisting
VI. Knee movements

3. Yogasanas
1. Tadasana (Baddhanguliyasana)
- feet together, big toes and inner heels touching
- draw abdominals back toward spine
- firmly interlock the fingers

2. Vrksasana (Urdhva hastasasana)

- standing leg straight
- bent knee back
- arms straight above shoulders
• where balance is a problem place foot on shine or on the floor
• keep hands on hips in the case of vertigo

3. Pandangustasana
- Bend the knees
- Extend the sides of the body
- Relax the head down
• approach carefully those with back pain. Avoid if pain is caused

4. Trikonasana
- legs are straight
- back foot turned in slightly
- top arm vertical

5. Virabhadrasana II
 - front knee is above front ankle
- back foot turned in slightly
- arms horizontal

6. Dandasana
- legs firm and straight
- chest lifted
- shoulders relaxed

7. Baddah Konasana
- extend the side of the trunk up
- chest lifted
- shoulders relaxed

8. Adho Mukha Virasana

- knees a part
- arms extended
- release tops of shoulders away from ears

9. Adho Mukha Svanasana

- hands flat
- arms straight
-hips lifted
• avoid this pose if you have a knee injury or problem

10. Marichyasana III

- spine is upright
- bottom leg straight
- neck relaxed
• avoid this pose if menstruating or pregnant

11. Bhujangasana
– hip stable on the mat
– neck relaxed
– chest lifted
• avoid this pose if menstruating or pregnant

12. Salabasana
– lengthen the back of the neck
– be balanced between the arms and the legs

13. Chatush Padasana

 – Make sure the head and neck is straight and comfortable
– knees above the ankles
– lift the hips
▪ avoid this pose if menstruating or pregnant
▪ take knees wider if knee pain occurs or knee problems are there
14. Supta Swastikasana
– Make sure the head and neck is straight and comfortable
– lengthen lower back down towards feet
– feet are crossed under thighs or shins as support
• bend up knees to support any injuries or problems in the spine and knees

15. Pavan Muktasana

– Make sure the head and neck is straight and comfortable
▪ avoid this pose if menstruating or pregnant

16. Savasana
◦ Make sure the head and neck is straight and comfortable
◦ legs and arms are relaxed outwards
◦ eyes are closed

4. Pranayama in Savasana
I. Ujjayi Stage I- Conscious breathing
II. Bhramari Stage I

5. Dhyana in Swastikasana
Silent meditation with hands in Jnana mudra
• spine is erect
• chest open
• head and neck balanced and relaxe

7. Sankalpa and closing prayer