N.C.C - PPT.pptx

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INTERNATIONAL YOGA DAY JUNE-21st DECLARATION U.N.OBy theUnited NationsGeneral Assemblyon December 11, 2014.The declaration came after the call for the adoption of 21 June as International Day of Yoga byIndian Prime Minister,Narendra Modi during his address toUN General Assemblyon September 27, 2014.Participation of all N.C.C. CADETSSimultaneously all over India.To make an entry in Guinness BookSPECIALTY OF JUNE-21Eitherofthetwomomentsoftheyearwhenthesunis farthestnorth orsouthofthecelestialequator.IntheNorthernHemisphere, thesummersolsticeoccurson June21andthewintersolsticeoccursonDecember21.Thesummersolsticeisthelongestdayoftheyear.(Dakshinayana)TheWinter solsticeistheshortest dayoftheyear. (Uttarayana.)COMMON YOGA PROTOCOL(Duration 33 minutes)Prayer : 2 minSadilaja/Chaalankriyas/Loosing Practices : 3 minYogasana : 15 minKapaalabhaati : 2 minPranayama : 5 minDhyana / Meditation : 6 minPRAYER(Duration - 2 min)Sanga chhadhwam samvadadhwa Samuomanaans ijaanataam IDevaa bhaagam yathaa paorue Samjanaan aaupaaiate llMeaning: Rig Veda(10.191 ) known as Sangathan Sookta i.e. Prayer for UnityMay we march forward with a common goal. May we be open-minded and work together in harmony. May we share our thoughts for integrated wisdom. May we follow the example of our ancestors who achieved higher goals by virtue of being united.Sadilaja/Chaalankriyas/Loosing Practices (Duration 3 minutes)Start in any seated position.Keep the shoulders down and back, the spine long and the chest open.

Inhale the fingertips up to the ceiling.Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

Exhale the left hand to left ear and right hand to floor.Drop the left ear to the left shoulder and use the left hand as a weight to gently stretch the side of the neck. Walk the right fingertips away from you to deepen the stretch.

Inhale the fingertips up to the ceiling.Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

Exhale the right hand to right ear and left hand to floor.Drop the right ear to the right shoulder and use the right hand as a weight to gently stretch the side of the neck. Walk the left fingertips away from you to deepen the stretch.

Inhale the arms up, interlace the fingers and press the palms to the ceiling.Keep the shoulders down and back, the hips grounded to the floor and reach through the palms.

Exhale and interlace the hands behind the neck and drop the chin.Drop the chin towards the chest and use the arms as a weight to gently create a deep stretch in the back of the neck. Let the arms be relaxed and the elbows point down.

Inhale and lift the chin, gaze and chest and reach the elbows back.Press up through the chin while looking up and reaching the elbows back to feel a stretch in the front of the neck.

Exhale the hands to the knees or floor.Bring the spine back to neutral position. Keep the shoulders down and back, the spine long and the chest open.

Inhale the fingertips up to the ceiling.Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

Exhale and twist to the left.Place the left hand on the right knee and the right hand behind your back. Look over your right shoulder and look behind you. Keep the spine long and the shoulders down.

Inhale the fingertips up to the ceiling.Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

Exhale and twist to the right.Place the right hand on the left knee and the left hand behind your back. Look over your left shoulder and look behind you. Keep the spine long and the shoulders down.

Inhale the fingertips up to the ceiling.Keep the shoulders down and back, the hips grounded to the floor and reach through the fingertips.

Exhale the hands to the knees or floor.Bring the spine back to neutral position. Keep the shoulders down and back, the spine long and the chest open.

Standing PosturesSitting PosturesProne Lying PosturesSupline Lying PosturesYogasanas (Duration 15 minutes)

Yogasana - Standing PosturesTaadaasanaVrikshaasanaPada-hastaasana / UttaanaasanaArdhaChakraasanaTrikonaasanaTaadaasanaBenefits of Tadasana:Relieves sciatica.Strengthens knees, thighs, and ankles.Steadies breathing.At the same time develops flexibility and strength, particularly in the spine.Reduces flat feet.Improves blood circulation.Relieves pains, aches, and tension throughout the body.Encourages healthy elimination and digestion.Firms buttocks and abdomenExpels depression and dullness.Increases power, strength and mobility in the feet, hips and legs.Harmonizes mind and the body.Increases awareness.Increases enthusiasm and energy.Improves posture.

VrikshaasanaBenefits of VrikshaasanaIs strengthens the spine and improves balance and poise.Helps in neuro-muscular co-ordination.It tones up the leg muscles and strengthens the tendons and the ligaments of the feet.It strengthens the knee and loosens the hip joints.This pose also strengthens the shoulders, inner ears and eyes.It gives relief from sciatica and reduces flat feet.The Tree pose teaches you patience, makes you sturdy as well as flexible.It deepens the thorax.Most importantly, the Tree Pose enhances concentration and mental faculties. Hence it is largely recommended for your kids and students.

Pada-hastaasana / UttaanaasanaBenefits:Stretches the hamstrings on the back of the legs.Stretches and lengthens the entire spine.Massages the internal organs, especially the digestive organs.Relieves digestive problems such as constipation.Relieves problems with sciatica.Invigorates the nervous system.Increases the supply of blood to the brain.Removes flesh from the abdomen.

ArdhaChakraasanaBenefits:One of the most important benefits of this popular yoga pose is that it provides a enough lateral bending to the spine and helps in keeping it flexible and healthy.Reduce the fat in abdomen regionNot only stretches but also relaxes the sides of the body, which most of the time get neglected in our busy and hectic lifeTones the muscles around your abdomen, hips, and waistlineImproves function of liverLengthen the hips, abdominal muscles and thigh muscles, while improving the flexibility in your spinePlease be careful with this pose if you have a problem with your knees, hips or shoulders.

TrikonaasanaBenefits:Stimulate and improve the function of blood through the entire body.Strengthens and stretches the hips, back, arms, thighs and leg.Reduces blood pressure, stress and anxiety.Cure indigestion.Gives flexibility to groins, hamstrings and hips.Transactional calm the mind.Stimulate the function of kidney.Helps to remove fats from the waist and thighs.This asana improve the balance and increases concentration.Bhadraasana / BaddhakonaasanShashankaasan ArdhaUstraasanaMarichyaasana / Vakraasana Yogasana Sitting Postures

Bhadraasana / BaddhakonaasanBenefits:Bhadrasanaactivates the root chakra or the Mooladharachakra.It strengthens the thighs, hips and buttocks.It is good for developing flexibility of the legs.Bhadrasanais an excellent posture for meditation The posture directs the pranic energy upwards. It also calms the brain and reduces mental activity.Bhadrasana is mainly practiced for its spiritual benefits as it is one of the four main asanas mentioned in classical texts for practice of dhyana.Shashankaasan Benefits:This asana relaxes the mind and relieves depression.It tones the pelvic muscles and relieves sciatic pain.It can help in sexual disorders.It gives a good relaxing stretch to the upper body.

ArdhaUstraasanaBenefits:Helps to increase chest size and lungs capacity.Brings flexibility in chest, abdomen and neck.Stimulates abdomen organs.Improve the function of the respiratory system. Beneficial for Asthma patient.Activate whole respiratory organs and nerves.Cures problems related to Neck, Shoulders and back.Cures Vata, Pitta and kapha dosha.Strengthens the back muscles.Stimulate thyroid gland.Releases back pain.Increases blood circulation to brain.Helps to improve Posture.Reduce the fats on the stomach.Improve digestion.

Marichyaasana / Vakraasana Benefits:Helps to increase chest size and lung capacity.Stimulates abdominal organs.Improves the function of the respiratory system. Beneficial for people suffering from Asthma.Loosens the vertebrae and stimulates the spinal nerves.Relieves backache, rounded back and drooping shouldersThe front of the neck is fully stretched so it stimulates the thyroid gland.Increases blood circulation to brain.Helps to improve Posture.Improves digestion.BhujangaasanaShalabhaasanaMakaraasana Yogasana PRONE LYING POSTURES

Bhujangaasana

Benefits:Relieves backacheGood for kidneyStress busterAlleviates rheumatismGood for DigestionGynecological disorderSlipped discRemedy for thyroid glandImproves lung capacityActivates KundaliniShalabhaasana

Benefits of the Superman Pose (Viparita Shalabhasana)Stretches and strengthens the muscles of the chest, shoulders, arms, legs, abdomen and the lower backTones the abdomen and lower backMassages the spine and keeps the back suppleHelps stretch the chestImproves blood circulationAlso works at the mind level when you take off, you can't but stay in the present moment. Even if you want to, you can't think about any problem!Can be a good workout for the abs and stomachMakaraasana

Benefits:Reduces Stress And Tension.Promotes Sleep.Regulates Blood Pressure. Reduces Anxiety.SetubandhaSarvaangaasanaPawanaMuktaasanaShavaasana Yogasana SUPINE LYING POSTURES

Setubandha Sarvaangaasana

Benefits:Stretching exercise for hips, neck, spine, and chest strengthens the spinal muscles, hamstrings, buttocks and back muscles.This pose helps in controlling the central nervous system, a