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The information provided in this Yoga protocol is intended to create general awareness among
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suggestions mentioned in this yoga protocol are not a substitute for the medical advice of physician.
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INDEX

Topic Page No.

1. Principles for Yoga Practices 8

2. Asanas Practised in Sitting 9

3. Asanas Practised Lying on the Back 14

4. Asanas Practised Lying on the Chest 17

5. Asanas Practised in Standing 19

6. Principles of Pranayama Practice 22

7. Merudanshana 25

8. Meditation 28
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 An Abridged Manual for Yoga Practices
Principles for Yoga Practices
Yogic practices have some general as well as specific principles which should be
understood by the practitioner.

GENERAL PRINCIPLES
All Yogic practices are psycho-physiological in nature, and all these individually
or collectively help to attain the objectives of Yoga.
Yogic practices have complementary relationship, and one practice is helpful
for performance of another.
Yogic practices give better results if performed in a particular sequence.
Performance of Yogic practices should not lead to fatigue.
All practices should be done in calm and quiet mood

SPECIFIC PRINCIPLES OF ASANA

Asana is a particular posture of the body to be maintained . It is not a dynamic
activity of repetitive type.
In Asana stretch is more important than the repeated contraction and relaxation.
No jerky actions are involved in the Asanas.
Due regard is given to one's limitations of age, sex and bodily conditions during
the performance of Asanas.
Stability and comfort are the two basic characteristics of Asanas.
One is expected to maintain the Asana within comfortable limits and try to
relax more and more.
Energy expenditure in Asana is minimum.
The Asanas to be performed should be based on the “Principle of progression'.
The simple Asanas should be practised before the difficult ones are tried.
Main purpose of Asanas is to bring about flexibility and suppleness of body and
contribute to the steadiness of body and mind through the medium of optimum
muscle tone.
It is the pattern of Asana that is more important than the final posture of the
Asana.

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 ASANAS PRACTISED IN SITTING

SWASTIKASANA
Technique
Sit with legs extended.
Bend the left leg in the knee and set the left foot in the
right groin.
Bend the right leg in the knee and set the right foot
between the left thigh and the calf.
Sit erect and place the hands on the knees
Close the eyes & maintain the pose comfortably.
Useful hints
Adjust the toes comfortably between the thighs and
calves.
Sit erect.
Benefits
Helps to calm down the mind.
Comfortable pose for sitting over a long time for
Pranayama or Meditation

ARDHA-PADMASANA
Technique
Sit with legs extended.
Bend the left leg in the knee and place the right foot on
the left thigh.
Similarly bend the right leg in the knee and place left
foot under the right thigh.
Place the hands on respective knees. Sit erect and
close the eyes.
Useful hints
Try to keep both the knees on the ground after
adjusting the feet.
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 Benefits
Prepares one for Padmasana.
Helps to calm down the mind.
Useful for meditation and Pranayama

VAJRASANA
Technique
Sit with legs extended.
Bend the left leg and place the foot on the left side of the
buttocks, with toes pointing inwards.
Similarly place the right foot on the right side.
Draw the knees closer & place the hands on the knees.
Sit erect and close the eyes.
Useful hints
Do not sit on heels. Draw the heels out.
Bring the knees closer.
Sit erect.
Benefits
Stretches thigh muscles.
Renders ankle and knee joints flexible.
Useful for Pranayama and Meditation.

PARVATASANA
Technique
Sit with legs extended.
Bend the right leg in the knee and place the right foot in
the left groin.
Bend the left leg in the knee and place the left foot in
the right groin.

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 Raise both arms sidewards with slow inhalation and
join the hands over the head.
Stretch both hands upwards & maintain this position
for a comfortable time.
Lower the arms over your head.
Bring the arms down with exhalation and place the
hands on the knees.
Repeat the practice conveniently several times.
Release the foot lock and extend the legs.
Useful hints
If foot lock is not possible assume any other
comfortable sitting position.
Raise the arms straight over the head.
Combine raising of the arms with slow inhalation and
lowering of the arms with slow exhalation.
Benefits
Relieves tension in the neck and shoulder region.
Increases flexibility of the rib-cage.
Improves respiratory efficiency.

BRAHMAMUDRA (Head Turning)

Technique
Sit with legs extended.
Turn the head slowly to the left bringing the chin over
the left shoulder.
Return to the previous position of the head.
Now turn the head slowly to the right bringing the
chin over the right shoulder.
Again return to the previous position.
Slowly raise the chin up and bend the head backward.

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 Return to the previous position.
Bend the head forward, simultaneously contracting
the muscles of the throat and trying to press the chin
against the chest.
Return to the previous position.
Useful hints
Repeat the practice at least 3 to 5 times.
Practice it in a relaxed manner.
Do not turn the shoulders during practice.
Maintain every stage for a few seconds and get the feel
of the stretch.
It would be advantageous to close the eyes during the
practice.
Do not practise forward bending in the condition of
cervical spondylosis.
Benefits
Removes rigidity in the neck region.
Helps to overcome complaints of cervical spine.
Removes tension and contributes to the feeling of
relaxation.

SIMHAMUDRA
Technique
Sit with legs extended.
Cross the left ankle under the seat.
Then cross the right ankle also under the seat.
Place the hands on respective knees.
Lean forward a little and press on the knees. Open the
mouth and stretch the tongue out as much as possible.
Simultaneously stretch the fingers and turn the gaze

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at the tip of the nose or between the eye-brows. Take the
tongue in, close the mouth and withdraw the gaze and
relax the fingers. Sit erect. While releasing the posture,
remove hands from the knees and extend the legs.
Useful hints
Open the jaw wide to give maximum stretch to the
tongue.
Stretch the tongue with exhalatory effort.
Vigorously contract the abdomen.
Do not exert too much pressure on the ankles (If the
crossing of the ankles is found difficult, sit in any
comfortable posture)
Benefits
Gives adequate stretch to the muscles of the body in
general and throat and abdominal muscles in
particular.
Removes complaints of sore throat, tonsilitis, etc.
Improves function of the throat and abdominal organs
through better circulation.
Exerts mild stretch on the muscles of the cervical
pine.

VAKRASANA
Technique
Sit with legs extended.
Place the left foot by the side of right knee.
Place the left hand at the back.
Pass the right arm over the left knee and place it on
the ground, if possible.
Pressing the right arm against the knee, turn to the
left.

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 Maintain the twist for comfortable time and return to
the starting position.
Repeat on the other side by changing the hands and
legs.
Useful hints
Place the foot by the side of the opposite knee of the
extended leg.
Press the raised knee with the crossed upper arm.
Place the back hand in line with the spine.
Do not lean at the back.
Benefits
Gives flexibility to the spine.
Abdominal organs are decongested & their functions
improved.

ASANAS PRACTISED LYING ON THE BACK

UTTANA ASANA
Technique
Lie supine with feet together.
Raise the left leg slowly upto an angle of 900 without
bending in the knee and lower the same.
Raise the right leg upto an angle of 900 and return.
Then raise both the legs slowly upto an angle of 900
and bring them down.
Useful hints
Raise the legs alternately without bending them in
knees.
While raising the legs it is more helpful if you stop at
300, then at 600, before finally reaching to 900 angle.

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 After about two weeks raise both the legs stopping at
halts indicated above.
Repeat raising of legs according to capacity and
without any discomfort.
Benefits
Promotes tone of the abdominal muscles and organs.
Gives steady pull to the lumber region and brings
flexibility to the hip joints.

VIPARITA KARANI
Technique
Lie supine
Raise both legs upto 900 angle slowly through 300 and
600 angles.
Raise the buttocks & give support with both the hands.
Maintain the pose comfortably for some time.
Lowering feet towards head, withdraw the support of
hands at the buttocks & lower the buttocks to the ground.
Lower the legs.
Useful hints
After the practice of Ardha Halasana with both legs
raised, start doing Viparita Karani
Raise the buttocks by bending the legs over the chest
and giving support of arms.
Keep the upper arms parallel and do not spread the
elbows too much.
In the final pose keep the feet and elbows in a vertical
line
Continue normal breathing through out the practice
Avoid jerky actions.

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 Benefits
It helps to return the venous blood to the heart for
purification and improves circulation.
It decongests the abdominal organs & improves their
function.

MATSYASANA
Technique
Sit with legs extended.
Bend one of the legs in the knee and arrange the foot
on the opposite thigh.
Bend the other leg similarly and arrange the foot on the
opposite thigh.
This forms a foot-lock.
Taking help of the elbows lie on the back and turn the
head backward making an arch of the back.
Hold the big toes with the hands and maintain the
position comfortably.
Return to the starting position in the reverse order.
Useful Hints
If the foot-lock is not possible, fold the legs in a
manner that is possible or you can even extend the
legs.
Do not raise the foot-lock while arching the back.
Try to make maximum arch of the body.
Feel the stretch at the throat.
Practise it as a counter pose to Sarvangasana.
Benefits
It brings flexibility especially in the cervical spine.

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 It improves circulation in the organs situated in the
throat and contributes to healthy functioning of the
thyroids and para thyroids.
It exercises a steady pull on the abdominal organs
and improves their function.

ASANAS PRACTISED LYING ON THE CHEST

BHUJANGASANA
Technique
Lie on the chest.
With the support of hands raise the chin and look
up.
Raise the chest slowly.
Raise the abdomen upto the umbilicus.
Maintain the position.
Return gradually to the starting position in reverse
order.
Useful Hints
Raise the body only upto the navel.
Do not straighten or spread the elbows.
Exert least pressure on the hands.
Keep your feet relaxed while performing
Bhujangasana.
Benefits
Brings flexibility to the spine.
Strengthens back muscles.
Removes pain in the back and loins.
Improves respiratory function.

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 ARDHA-SHALABHASANA
Technique
Lie prone, chin on the ground, arms fully stretched
along the body.
Raise one leg slowly without bending in the knee and
maintain the position for a comfortable length of time.
Slowly bring down the leg.
Raise the other leg similarly, maintain comfortably
and bring it down.
Useful Hints
Avoid bending the knees when raising.
Do not raise the leg too high.
Do not tilt the pelvis.
Benefits
Improves the tone of the abdominal organs.
Strengthens muscles of the loins.
Removes pain in the lumbar region.

DHANURASANA
Technique
Lie prone.
Bend the legs in knees.
Hold the ankles. Slightly inhale and hold the breath.
Raise the head, chest and thighs. Look up.
Lower the chest and thighs.
Leave hold of the ankles and stretch the legs.
Useful Hints
Beginners may keep the knees apart to get maximum
arch.

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 Do not bend the elbows.
Hold the legs firmly at the ankles.
Avoid jerky movement in raising the body.

Useful Hints
Contributes to the flexibility of spine.
Improves functions of the abdominal organs.
Improves lungs capacity.
Removes excess fat on the abdomen.

ASANAS PRACTISED IN STANDING

CHAKRASANA
Technique
Stand erect with feet together.
Raise the right hand from the side bringing it close to
the ear.
Slide the left hand down along the left leg, allowing
the right hand and the head to follow the bend.
Return to the erect position and bring the right hand
down.
Now raise the left hand from the side and keep it close
to the ear.
Slide the right hand down along the right leg and
allow the left hand and the head also to follow the
bend.
Return to the erect position andbring the left hand
down.
Useful Hints
Repeat the Asana conveniently.
Keep the feet apart in the beginning. Later keep them
together.

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 Avoid forward or backward bend.
Maintain the bend to feel the stretch on the side.
Benefits
Brings lateral flexibility to the spine.
Improves respiratory function.

VRIKSHASANA
Technique
Stand erect with feet together.
Raise one foot and place it vertically on the opposite
thigh.
Fold hands on the chest and try to keep balance.
Bring the raised foot down and hands on the sides.
Raise other foot and place it vertically on the opposite
thigh.
Fold the hands on the chest and balance.
Return the raised foot to the ground. Bring the hands
to the sides.
Useful hints
Place foot on the thigh as high as possible.
Avoid any bend in the body.
Try to close the eyes during balance.
Benefits
Improves psycho physical balance.
Strengthens muscles of the legs.

SHAVASANA
Technique
Lie on the back with hands extended along the body.

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 Keep the feet 40 to 50 cms apart allowing the toes to
point outside.
Place both the hands on the sides at about 15 to 20
cms distance from the body. The fingers are in a
semiflexed condition. Keep the head in the most
convenient position. Close the eyes.
Start moderately deep abdominal breathing.
Attend to the flow of breath at the nose.
Useful hints
Keep the eyes closed throughout the practice.
Once the comfortable body position is taken do not
move the body.
Try to relax as much as possible.
Benefits
Removes physical and mental fatigue.
Regular practice brings down the symptoms of
tension like high blood pressure and other psycho-
somatic reactions.
Brings instant feeling of freshness.

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 Principles of Pranayama practice

Practice of Pranayama presupposes stability of body obtained through the

practice of Asanas.
Every round of Pranayama consists of three respiratory phases, namely,
inhalation, retention and exhalation.
But retention phase alone signifies Pranayama,inhalation and exhalation being
complementary and supplementary phases.
There is a particular time ratio between these phases which varies from 1:1:2
to 1:4:2 according to the capacity of an individual.
Due emphasis is given on the slow and prolonged expiration in Pranayama.
Due control is exercised on the movement of the abdomen during Pranayama.
Inhalations are accompanied by controlled abdomen while the abdomen is
gradually pressed during exhalation.
Retention phase called Kumbhaka is always accompanied by the performance
of Jalandhara Bandha.
There is an air way resistance offered during inspiration and expiration phases
of Prananayma.
Pranayama should be accompanied by the mental attention following the
movement of the breath.
Practice of Pranayama is facilitated by the performance of purificatory
processes.
Exhalation during Pranayama is always done through the nose. Mouth is kept
closed.
In sequence Pranayama is practised after Kriyas and Asanas but before
meditation.

KAPALABHATI
Technique
Sit with legs extended.
Sit in a comfortable Asana, preferably Padmasana.

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 Place the hands comfortably on the knees.
Raise the chest and sit upright.
Suddenly and forcibly exhale, giving an inward stroke at
the navel region.
Relax the abdomen & allow to inhale to happen. Repeat
the forceful exhalations and passive inhalations number
of times.
Lower the chest.
Release the Asana.
Useful hints
Avoid stroke to the abdomen above the umbilicus.
Avoid moving the chest during Kapalabhati.
Do not increase the speed unless co-ordination
between the respiration & movement of the abdominal
muscles is established.
Benefits
Cleanses the whole of the respiratory track.
Promotes circulation of blood in the body.
Removes respiratory troubles like nasal and sinus
congestion.
Strengthens thoracic diaphragm.

ANULOMA-VILOMA
Technique
Sit straight in any comfortable meditative pose.
Close the right nostril with right thumb & slowly inhale
through the left nostril.
Close the left nostril with last two fingers, remove the
thumb from right nostril and slowly exhale through the
right.

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 After the complete exhalation, again inhale slowly
through the right nostril.
Close the right nostril with the right thumb, remove the
fingers from the left nostril & slowly exhale through the
left.
Repeat the process several times comfortably.
Useful hints
Do not produce any sound during inhalation and
exhalation.
Try to establish a ratio of 1:2 between phases of
inhalation and exhalation.
Five seconds for inhalation and ten seconds for
exhalation is a good ratio.
Control the bulging abdomen during inhalation.
Contract the abdominal muscles gradually during
exhalation.
Do not press hard upon the nostrils.
Once the proper ratio between inhalation & exhalation
is comfortable, close the eyes during the practice.
Do not hold the breath in the beginning.

UJJAYI
Technique
Sit in a comfortable erect position
Inhale slowly with frictional sound produced by partial
contraction of the glottis.
Exhale slowly producing frictional sound from the
glottis.
Maintain a time ratio of 1:2 for inhalation & exhalation.
Repeat these inhalations and exhalations comfortably
again and again.

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Useful Hints
Produce frictional sound through out the practice.
Control the abdominal movements.
Do not bulge out the abdomen during inhalation.
Contract the abdomen during exhalation.
It is helpful to close the eyes and attend to the frictional sound.
Benefits
Improves respiratory efficiency.
Releases tension and gives peace of mind.
Promotes circulation and elimination processes.

MERUDANSHANA (Crocodile Postures for a supple spine)

Lie on back with hand in cross position. Feet are

together. Turn both toes sidewards as close to the
ground as possible. Turn the face to the opposite to
the toes turning to. Focus on the lower back areas
where the effect is more and also by concentrating
closely on the abdominal region, inhale and exhale for

several round. Return to normal position. Turn the
toes to opposite side in the same manner.

While lying on the back as in the previous position,
keep the toes apart, at a comfortable distance. Now
turn both the toes on the same side of the ground.
Turn the face on the opposite side and breathe
through the belly for several cycles. Keep the focus on
the areas of the lower back where the effect this
practice is more. After returning, do turn the toes on
the other side.
While lying in supine position with hands spread in
cross-position, fix a heel on the opposite toes.Turn the
upper big toes on the opposite side and touch the
floor with the big toe. Face turns the opposite side. Do

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 the same with opposite heel in the same manner.
Lying in supine position, fold a knee and firmly catch
hold of the knee with the opposite hand. Now push the
knee with hand on the opposite side with an effort to
touch the knee on the ground. Breathe as before and
concentrate on the stretch felt at the hip sides. Do the
same with the opposite knee.
Do the previous practice (4th)without a hand pushing
opposite knee.
Lying in supine position, fold both the knees and while
keeping knees together turn them on one side of the
floor. Concentrate on the mild stretch felt at the hip
side. Breathe as said before. Do the same at the other
side.
While folding both knees lying in supine position,
spread the knees and feet to a comfortable distance.
Now turn both knees on the same side of the floor.
Face turns on the other side. Do turn knees on
opposite side as well.
Fold the knees in lying supine. Raise the knees over the
chest & then turn them on the floor without allowing
the feet to touch the floor. Same is practised on the
opposite side as well. Face turns opposite to the knees
Fold the knees. Cross the knees one over the other
firmly. Now turn the knees, pressing one knee with the
opposite to bring both very close to the ground at one
side of the floor. With this knee up, do turn to the
opposite side also. Thereafter, take up the opposite
knee and turn on both sides alternately.
Raise one leg up to form an angle of approximately 90
degree. Take the leg on the other side of the floor to
put the foot on ground. Do the same with the opposite
leg as well.
Take a foot on the opposite side near the opposite leg.
Then raise the foot by rubbing the big toe on the floor

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 as close to the opposite hand as possible. Do the
previous practice (4th)without a hand pushing
opposite knee.
Catch hold of a foot with opposite hand and then
stretch the leg upwardly. Then pull the leg with hand
to bring it on the floor.
Lie on the belly with hands place under the face. Take
a leg up as high as possible and then turn it on the
opposite side. Face turns at the same side as a leg
turns.
In lying prone as in the previous step, fold both the
legs at the knees and turn the feet on both sides
alternately. Face turns the same side as the feet turn.
Benefits
The above demonstrated postures are quite simple to
practice and do not lead to fatigue. Rather practice of
these turning postures rejuvenate and energize the
lower lumber region and the complete length of the
spine thus providing much required possibility of
pliability of the spine. As a consequence of this over a
short of period of time of practice one experiences
significant relief from spinal congestion and even
spinal pain even of acute and chronic type.
Caution
In case of sever weakness of the practitioner and also
in case of acute pain of the spine particularly due to
slip-disc condition certain strenuous steps from
among the above demonstrated practices, such as
Step—8 may be very cautiously avoided or even
skipped to be on the safer side.

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 MEDITATION
Meditation is an effortless effort to develop awareness at various planes of the
self.
For this, one has to ‘do minimum’ in the beginning and then experience ‘do
nothing’. Doing nothing at all can be quite challenging. Yet it is worth the while.
Initially one may like to train oneself in ‘doing minimum’.
Cutting down almost all the physical actions is the first pre-requisite. Sitting
still can fulfill this objective.
Then comes ‘doing minimum’ at breathing plane.
‘Doing minimum’ at mental plane is the third step.
Absolutely ‘doing nothing’ also means ‘nothing happening’ at all levels of body,
breath and mind.
But breathing will happen, mind will chatter. One could be just aware of this.
This will be a process as well as an outcome of ‘doing minimum’.
Awareness is the key point.
Following techniques can train us successfully in doing less and less.
Suitable time: morning will suit well. You can do this before bed time also.

PRACTICE ONE
Sit straight on ground in a comfortable posture.
If you are taking back support, make sure that head is
not supported.
Close the eyes.
Keep hands on knees or on the lap, preferably right
palm over the left.
Inhale a little air and exhale a little air on your own.
Keep doing this simple breathing for thirty minutes to
one hour.
Come out of this passive and calm inner state carefully
and not abruptly.

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PRACTICE TWO
Sit on floor by crossing the legs.
Close the eyes.
Hands are placed on knees or on lap.
Bring focus at the tip of nose.
Watch breath flowing.
In the beginning, do this for fifteen to thirty minutes.
Thereafter do this breath watching for an hour.

PRACTICE THREE
Sit on ground as suggested above.
Steadily inhale to fill up the lungs.
Then speak OM as you exhale quite slowly & steadily.
Do this at a very low tune so that only you can hear the sound.
Do this till the end of the breath.
Then inhale again to fully up the lungs.
Do another cycle of OM.
Practise this for thirty minutes.
Then just sit quiet and do nothing for another thirty minutes.

“Physical fitness is not only one of the most important keys to a healthy body, it is the
basis of dynamic and creative intellectual activity.” ~John F. Kennedy

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LUPIN LEARNING CENTRE
For Internal Circulation only