Yoga Poses for International Yoga Day on 21st June

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International Yoga Day (Hindi: अंतर्राष्ट्रीय योग दिवस: Antarāshtriya Yog Divas), or commonly and unofficially referred to as Yoga Day, is celebrated annually on 21 June since its inception in 2015. An international day for yoga was declared unanimously by the United Nations General Assembly (UNGA) on 11 December 2014. Yoga is a physical, mental, and/or spiritual practice attributed mostly to India. The Indian Prime Minister Narendra Modi in his UN address suggested the date of 21 June, as it is the longest day of the year in the Northern Hemisphere and shares special significance in many parts of the world.

Here we listed some basic Schedule and Yoga Asana for International Yoga Day

Step 1. Before Start doing yoga asana start your schedule with Prayer, and we can do prayer by any Meditative Posture with Namaskara Mudra. It is of 2 minutes duration

International Yoga Day

Step 2. Sadilaja / Chaalan Kriyas/ Loosening Practices: It included the Yogic Sukshma Vyayam such as (Neck, Shoulders, Trunk and Knees movements). It is of 6 minutes duration.

Step 3. Yogasana (Yoga Postures): It is the biggest section of the yoga schedule. It comprises Standing postures, Sitting postures, Prone lying postures and Supine lying postures of yoga. It is 18 minutes.

Standing Postures

Tadasana (Palm tree pose)

International Yoga Day

Vrikshasana (Tree pose)

International Yoga Day

Pada-hastasana / Uttaanasana (Arm leg pose)

International Yoga Day

Ardha Chakrasana (Half Wheel Pose)

International Yoga Day

Trikonasana (Triangle pose)

International Yoga Day

Sitting Postures

Bhadrasana/ Baddha konasan (Butterfly pose)

International Yoga Day

Vajrasana/Veerasana (Thunderbolt pose)

International Yoga Day

Ushtrasana (Camel pose)

International Yoga Day

Shashankasan (Snake pose)

International Yoga Day

Utthana Mandukasana (Stretched frog pose)

International Yoga Day

Marichyasana / Vakrasana (Spinal twist pose)

International Yoga Day

Prone Lying Postures

Makarasana (Crocodile Pose)

International Yoga Day

Bhujangasana (Cobra pose)

International Yoga Day

Shalabhasana (Locust pose)

International Yoga Day

Supine Lying Postures

Setubandhasana (Bridge Pose)

International Yoga Day

Utthana Padasana (Raised Feet pose)

International Yoga Day

Ardha Halasana (Half Plough Pose)

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International Yoga Day

Pavanamuktasana (Frog Pose)

International Yoga Day

Shavasana (Corpse pose)

International Yoga Day

Step 4. Kapaalabhaati/Frontal brain cleansing exercise (3 cycles of 40 strokes each). It is needed that each cycle will be followed by deep breathing. It will be of 3 minutes.

International Yoga Day

Step 5. Pranayama: The following Pranayama will be practiced. The duration of breathing exercises will be 6 minutes.

Nadi Shodhana / AnulomaViloma Pranayama (5 rounds )

International Yoga Day

Sheetali Pranayama (5 rounds )

International Yoga Day

Bhramari Pranayama (5 rounds)

International Yoga Day

Step 6. Dhyana/Meditation in any Meditative Posture (eyes closed) and hands in Jnana / Gyana Mudra: It is 8 minutes. The Session will end with a Sankalpa of 2 minutes.

International Yoga Day

Some other Related links are

Yoga Asanas vs Physical Exercises

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