St.

Peter’s High School

(Affiliated to C.B.S.E., New Delhi)
Bowenpally, Secunderabad

8th International Yoga Day Celebrations

1. Prayer – Mrs. INDIRA
Great morning to all. On behalf of St. Peter’s High School Management, I welcome
you all on the occasion of 8th International yoga day celebrations 2022.

Bowing down to the Almighty, we shall now start our practice with a prayer to
enhance its benefits. I request all to stand straight and close your eyes for prayer.

saṃgacchadhwaṃ saṃvadadhwaṃ
saṃ vo manāṃsi jānatām
samāno mantraḥ samitih samānī
samānaṃ manaḥ sahacittameṣām
samānaṃ mantramabhimantraye vaḥ
samānena vo haviṣā juhomi ||
samanī va ākūtiḥ samānā hrdayāni vaḥ |
samānamastu vo mano yathā vaḥ susahāsati ||

May we move in harmony, speak in one voice; let our minds be in agreement;
May our purpose be the same; may we all be of one mind.
In order for such unity to form we offer a common prayer.
May our intentions and aspirations be alike,
so that a common objective unifies us all.
2. INTRODUCTION - Ms. Neelam

"Yoga is an invaluable gift of India's ancient tradition. This tradition is 5000

years old. It embodies the unity of mind and body; thought and action; restraint and
fulfillment; harmony between man and the nature; a holistic approach to health and
well-being. It is not about exercise but to discover the sense of oneness with
yourself, the world and the nature. By changing our lifestyle and creating
consciousness, it can help in well-being. Let us work towards adopting an
International Yoga Day." —

Quote unquote - Narendra Modi, UN General Assembly, September 2014.

The art of practicing yoga helps in controlling an individual's mind, body and soul. It
brings together physical and mental disciplines to achieve a peaceful body and
mind; it helps manage stress and anxiety and keeps you relaxing. It also helps in
increasing flexibility, muscle strength and body tone. It improves respiration, energy
and vitality. Practicing yoga might seem like just stretching, but it can do much more
for your body from the way you feel, look and move.

Safeguarding your immunity is a natural way to protect your body against

COVID-19 and routine illnesses and infections which can strike you. One way
to do so is to incorporate a healthier lifestyle by practising yoga.

.Let’s get ready for meditation and derive the benefits out of this wonderful practice.
Procedural Commentary – Ms. Rekha
• Sit in Sukhasana (Normal sitting pose)
• Straighten your spine and head
• Hands on your laps
Breathe in – breathe out ( slowly repeat 5 times)
During meditation, you focus your attention and eliminate the stream of jumbled
thoughts that may be crowding your mind and causing stress. This process may
result in enhanced physical and emotional well-being.
Meditation can give you a sense of calm, peace and balance that can benefit both
your emotional well-being and your overall health.
Just calm your nerves, feel the breeze and bring your thoughts to a stillness ( 3 min)
Physical exercises or Susanna vyayam are done in standing positions to get in
readiness for asanas.
1) Neck rotation - Left to right - Right to left- Up and down - Left side - Right side
2) Shoulder rotation- Front – Back - Up and down.
Now let us practice a few STANDING ASANAS.
We begin with standing poses. Please roll out your mat. Get onto to the mat
and stand in alignment with your vertical and horizontal lines.
Check your positions and maintain the distance of arms and legs.
We begin with ……
1) TADASANA (tree pose)
Stand in normal position, interlock your fingers raise your hands show your palms to
the sky and try to balance your body on your toes.
Benefits of this Asana
a. This asana strengthen your back, hips and legs.
b. Helps to improve your height.
c. And also improve body poster.
2) PADA HAST ASANA
Stand straight raise your two hands up and slowly try to bend down forward ,try to
touch your toes with your fingertips without bending your knees.
Benefits of this Asana
1) This Asana improves body metabolism.
2) Helps to cure nasal and throat diseases.
3) Spinal nerves are stimulated
3) Ardha chakras Asana (the half wheel pose)
Maintain the stand-at-ease position keep your hands on your hips , turning at your
torso look completely behind without moving your legs.
Benefits of this Asana
1. This asana makes the spine flexible and strengthens the spinal nerves.
2. It also strengthens the neck muscles and improves breathing capacity.
3. Helps to cure cervical spondylitis.
4) Trikosana (triangle pose)
Stretch your legs and open up your arms to the shoulder level. Bend down and try to
touch your left leg toe with your right hand fingertips. Body should come to triangle
pose.
Benefits of this Asana
1) This asana prevents flat foot
2) Strengthen calf, thigh and waist muscles
3) Makes the spine flexible, improves lungs capacity
5. Warrior pose (veerabhadhrasana)
Stretch your legs raise your hands up to shoulder level and try to bend towards your
right side by balancing on your knees. Right hand touching the right knees and
beyond.
Benefits of this Asana
1) This asana strengthens the legs and upper arms
2) Improves body balance and core strength
3) And also stretches the muscles around the hip.

Now be seated on your mat. Breathe in and breathe out.

Procedural Commentary – Bhanumati

Get ready for the asanas in the seated posture.

Vajrasana

Vajrasana pose is a simple sitting pose. Its name comes from the Sanskrit word
vajra, which means thunderbolt or diamond.

For this pose, you kneel and then sit back on your legs to take the weight off your
knees. Breathing and meditation are often done in this position, which is said to help
your body become as strong as a diamond.

Yoga mudrasana

Continue to Sit in Vajrasana.

From here we move to Yoga mudrasana. Body is straight and hands rest on the
thighs. Relax the whole body.
Inhaling stretch the arms above the head, then bring them behind the back and
grasp the left wrist with the right hand.
Exhaling bend the body forward from the hips, keeping the back straight, until the
forehead touches the floor.
The bottom remains on the heels. Breathing normally concentrate on the whole
body and relax. Remain in this position for atleast 3 minutes.
Now, Inhaling slowly bring the body upright. At the same time stretch the arms
above the head. Exhaling return to the starting position.
Benefits
Calms the mind and the nerves, increases blood supply to the head, increases the
ability to concentrate and stimulates digestive function.
Tripadasan
Tripadasana is a core balance promoting movement.
Go down on your fours. Raise yourself on both your legs and hands. Adjust your
balance and lift right arm in front and direct your eye to the right hand.
Now you have formed a tripod or simply Tripada, meaning 3 legged pose.

 It works to improve concentration levels, center your mind, and ward off stress
and tensions from the root.
  Regular practice of this yoga asana would strengthen vital organs, lower down
stress levels, and make a difference in your lifestyle.

Gomukhasan
Sit in normal pose, then cross your right leg over your left, stacking knee on top of
knee and bringing your right heel to the outside of your left hip.
Bend your left knee, bringing your left heel to the outside of your right hip.
With your knees stacked and centred, sit down evenly on your sitting bones.
Elongate your spine and lift out of your lower back.
Inhale, take your arms behind your back and try to touch your fingertips.
Inhale and exhale calmly. Maintain the pose for about 1 minute.
Relax and lie down on your mat. Completely stretched out. Leave your arms
loose, open your palms to the sky. Close your eyes. Also called as Shavasana
or the dead body pose, this helps one relax after the exercises or between two
sessions.
Slowly get ready to do the Lying down poses.
Procedural Commentary – Ms Meena
Dhanur Asan :
Dhanurasan mainly focuses on the spinal column, and, when it’s done with
full intent, it strengthens your back and abdominal muscles.
Now, though you may not be able to do this without much practice, try to stretch out
as much as possible.

 Lie on your stomach with your feet slightly apart, in line with your hips, and
your arms by the side of your body.
 Fold your knees, take your hands backward, and hold your ankles.
 Breathe in, lift your chest off the ground, and pull your legs up and towards
the back.
 Look straight ahead with a smile on your face.
 Keep the pose stable while paying attention to your breath. Your body
is now curved and as taut as a bow.
 Continue to take long, deep breaths as you relax in this pose, but bend only
as far as your body permits you to. Do not overdo the stretch.
 After 15 to 20 seconds, as you exhale, gently bring your legs and chest to
the ground. Release the ankles and relax.

Bhujanga asan
Lie down flat on your abdomen, in the relaxation posture. Cross your hands in front
of you so you can place your head on them. Slowly bring your legs close together.
Place your forehead on the floor.
Move your arms so that they are folded at the elbow and your palms are close to
your shoulders. 
Raise your elbows off the floor slightly. Inhale. Raise your forehead with your chin
pushed out.
Raise your torso from the ground. Ensure that your abdomen remains pressed to
the floor. 
Reflect on the movement of a snake raising its hood and gradually feel the stretch of
your spine. Maintain posture.
You are now in the Bhujangasana. Now, move your legs apart. Stretch your spine
further by walking your hands backward, closer to your waist.
Bend your legs at the knees and lift your feet as you curve your torso backward.
Your feet should now touch your head. 
Pavanamuktasana
Known for its benefits in relaxing the bloating of the stomach by help one get rid of
the gas accumulation, this mudra is very effective to maintain a flat belly and avoid
juvenile or secondary diabetes.
Relax , Breathe in ……..Breathe out.
Lie down flat on your back. Keep your legs and feet close together.
Breathe evenly. Exhale. Raise your legs off the floor.
Bend your raised legs at the knees. Ensure that your legs are still close together.
With your hands, grasp the parts of your legs right below the knees.
Pull your knees back towards your head.
Now, lift your head off the floor and move it forward till your forehead touches your
knees.
Breathe evenly and maintain the posture for a few seconds.
To unwind, straighten your legs out slowly and let your head rest back on the floor.
Pranayam – Procedural Commentary – Ms. Gayatri

Bhastrika Pranayam
1. Sit in vajrasana or sukhasana (cross-legged position).
2. Pranayama can be more effective in vajrasana as your spine is erect and the
diaphragmatic movement is better.
3. Makes a fist and fold your arms, placing them near your shoulders.
4. Inhale deeply, raise your hands straight up and open your fists.
5. Exhale slightly forcefully, bring your arms down next to your shoulders and
close your fists.
6. Continue for 6 breaths.
7. Relax with palms on your thighs.
8. Take a few normal breaths. Relax.

Kapalabhati Pranayam
Kapalabhati Pranayama, is an energizing breathing practice that clears the lungs,
the nasal passages, and the mind. In Sanskrit, Kapal means “cranium” or “forehead”
and bhati means light. Kapalabhati therefore brings lightness and clarity to the
frontal region of the brain. Requiring a rapid contraction and release of the
abdomen, this is an active pranayama that focuses primarily on the exhalation; the
inhalation occurs passively and without effort.
Let’s get prepared to do this famous and very beneficial Kriya or procedure.
Sit comfortably in an upright posture and rest your hands on your lower belly.
Take a deep, breath before you begin, in through your nose and out through your
mouth. Inhale deeply through your nose, filling your belly.
In a quick motion, forcefully expel all the air from your lungs while drawing your
navel in toward your spine. The primary movement is from your diaphragm.
Allow your lungs to fill up naturally, with no effort as your belly expands.
Perform this 3 to 4 times. Relax and then repeat.

Vandana pranayama
This is a warming pranayama, or breathwork. By closing one nostril and forcing the
breath to pass through just one side, a warming affect is achieved on the body. This
boosts immunity against common colds and allergies.
Sit in a comfortable seated position with a straight spine and neck.
Close your eyes and focus your attention at your third eye, at the point between your
brows.
Remember to expand your abdomen on the inhale and contracting it on the exhale.
Allow the left arm to relax by your side. Using the right hand, block the left nostril
with the ring finger, as shown in the posture above. Inhale slowly and deeply
through the right nostril.
Open the left nostril and close the right nostril with the thumb, exhaling slowly.
Repeat last two steps 3 times. Breathe in through the right nostril and breathe out
through the left nostril.
Sheetali Pranayam
Sheetali Pranayama, also known as Cooling Breath, is a breathing practice that very
effectively cools the body, the mind, and the emotions. Sheetali comes from the
Sanskrit root sheet, which means “cold” or “frigid.” Let’s try this yoga kriya ..

Simply flatten the tongue and catch it gently between the teeth, allowing the lips to
part slightly and to widen, as when we smile. Inhale, allowing the breath to pass
over the sides of the tongue and through the corners of the mouth.

When you have inhaled fully, draw the tongue in, close the mouth, and hold the
breath for a few moments—just as long as feels natural—without any strain. Then,
slowly exhale through the nostrils. This completes one round of cooling breath.
Continue for 3 such rounds.
Bhramari pranayam
The Bhramari pranayama breathing technique derives its name from the black
Indian bee called Bhramari.  It is one of the best breathing exercises to free the mind
of agitation, frustration or anxiety and get rid of anger to a great extent.
The exhalation in this pranayama resembles the typical humming sound of a bee,
which explains why it is named so.
It works on calming the nerves and soothes them especially around the brain and
forehead. The humming sound vibrations have a natural calming effect.
Let’s try this yoga kriya …..
Sit up straight in a quiet, with your eyes closed. Keep a gentle smile on your face.
Place your index fingers in your ears.
Take a deep breath in and as you breathe out, gently press your ears while making
a loud humming sound like a bee.
Make a high-pitched sound as you breathe out for better results.
Breathe in again and continue the same pattern 3-4 times.