The General Managers,
All Indian Railways
Sub: Celebration on 21st June 2016 as ‘International Day of Yoga’.
You are aware that United Nations has declared 21st June to be celebrated ‘International Day of Yoga’
In order to enhance the awareness about yoga benefits among Indian Railways employees and to mark it as a great event in the Indian history, it has been decided that this year also we may celebrate 21st June 2016 (Tuesday) as International Yoga Day all over Indian Railways.
All officers/officials may be motivated to participate on this occasion in large numbers by explaining them the benefits & importance of yoga in our life.
Kindly acknowledge receipt of this letter.
Copy to: Secretary,Railway Board. He is requested to make arrangements to celebrate 21.6.2016 as
|I.||Prayer in any Meditative Posture with Namaskara
Mudra 2 minutes
and ending with Yoga Mudrasana.
|II.||Sadilaja/ChaalanKriyas Loosening Practices
(Neck, Shoulders, Trunk & Knees movements)
|III.||Yogasanas Yoga Postures
A. Standing Postures
C. Prone Lying Postures
D. Supine Lying Postures
|IV||Kapaalabhaati (3 cycles of 40 strokes each)
Each cycle will be followed deep breathing
(i) NadiShodhana AnulomaViloma Pranayama (5 rounds )
(ii) Sheetali Pranayama (5 rounds)
(iii) Bhraamari Pranayama (BhramariRechaka) (5 rounds)
|VI.||Dhyana/Meditation in any Meditative Posture (eyes
and hands in Jnana / Gyana Mudra
|VII.||End the Yoga Practice Session with a Sankalpa
|Followed by Shaanti Paatha
I commit myself to always be in a balanced state of mind. It is in this
Hame hamare man ko hamesha santulit rakhana hai,
Isi main hi hamara atma vikas samaya hua hai.
Main apne kartavya kud ke prati, kutumb ke prati, kaam, samaj aur vishwa
ke prati, shanti, anand aur swasthya ke prachar ke liye baddh hun
SSarve Bhavantu Sukhinah,
Sarve Santu Nirāmayah
Sarve Bhadrani Paśyantu,
Maa Kascit Duhkha Bhāgbhavet
Shantih Shantih Shantih
|1.||Classical textual references. technology to
perform. benefits. salient points, Caution/precautions etc. will be
provided for each practice.
|2.||INSTITUTIONAL YOGA PRACTICES ( IYP)
(preferably Pranayama , Dhyana , Yoga Nidra and Satsang etc.)
shall be introduced after the practice of Pranayama or Dhyana/Meditation
Session but before the Sankalpa