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
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.
Tadasana (Palm tree pose)
Vrikshasana (Tree pose)
Pada-hastasana / Uttaanasana (Arm leg pose)
Ardha Chakrasana (Half Wheel Pose)
Trikonasana (Triangle pose)
Bhadrasana/ Baddha konasan (Butterfly pose)
Vajrasana/Veerasana (Thunderbolt pose)
Ushtrasana (Camel pose)
Shashankasan (Snake pose)
Utthana Mandukasana (Stretched frog pose)
Marichyasana / Vakrasana (Spinal twist pose)
Prone Lying Postures
Makarasana (Crocodile Pose)
Bhujangasana (Cobra pose)
Shalabhasana (Locust pose)
Supine Lying Postures
Setubandhasana (Bridge Pose)
Utthana Padasana (Raised Feet pose)
Ardha Halasana (Half Plough Pose)
Pavanamuktasana (Frog Pose)
Shavasana (Corpse pose)
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.
Step 5. Pranayama: The following Pranayama will be practiced. The duration of breathing exercises will be 6 minutes.
Nadi Shodhana / AnulomaViloma Pranayama (5 rounds )
Sheetali Pranayama (5 rounds )
Bhramari Pranayama (5 rounds)
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.