Bihar School of Yoga, Munger, has endorsed the idea of the International Day of Yoga, coming out with an elaborate advisory for enthusiasts on how to go about the yogic practices to reap its health and spiritual benefits.

The 51-year-old school draws disciples from across the world. Ahead of the first International Day of Yoga, June 21 - the summer solstice - as declared by the United Nations last year, the institution has devised sessions in the morning and evening for the people to follow, on the day and throughout life.

The renowned school would organise the sessions in Munger, around 225km east of Patna, making entry free for June 21. Both sessions would be for an hour and start at 6am and 6pm, respectively.

Asked to explain the purpose of issuing the advisory and directives for the International Day of Yoga, Mahesh Yogi, a teacher at the school, said: "The directives should not be confined to a particular day. The school has issued the advisory to use the occasion for beginning the yogic way of life for people, who are still unaware about the nectar of the gift of ancient yogis and rishis (seers and saints)."

The morning sessions, either practiced at the school or elsewhere, stipulates the practice of 13 asanas (actions) and pranayamas (meditation).

It involves shavasana (lying on a straw bed quietly and breathing consciously), kaya sthairyam (a meditative practice for stillness of body), om chanting (thrice), tadasan (standing and raising both the hands to get into the shape of a palm tree), tiriyak tadasana (sideways bending of the body), kati chakrasana (sideways movement of the back and neck), shavasana (again), nadhi shodhan (alternate breathing), bhramri (chanting in the manner of a bumble bee by plucking both the ears with index fingers), shavasana again and om chanting again.

"These are the basic yoga steps which can be practised even with rudimentary guidance. The Munger School of Yoga has suggested these basics of yoga for the people to learn it and imbibe it in their lifestyle," Mahesh said.

The evening session from 6pm primarily involves meditation. "It is not advisable for laymen to carry on the meditation exercise without the guidance of a trained yoga teacher," Mahesh said.

The session prescribes lighting a candle in the centre of the room to illuminate the space and practising around it. The session involves om chanting (thrice) and shanti mantra, kaya sthairyam, trataka (steady gazing at the candle), reviewing the activities of the whole day and chanting the yogic mantra, Tamso maa jyotirgamaya... (May I be blessed to come out of darkness and follow the path of light)".

Mukesh Kumar Sinha, a former student, said: "Bihar School of Yoga fully supports the idea of the International Day of Yoga. The idea is also to come together as a family or community in the spirit of yoga."