Today, the world celebrates the International Day of Yoga. Since its inception in the United
General Assembly in 2014, the International Day of Yoga is celebrated annually on 21
June. The idea of an International Day of Yoga was first proposed by Prime Minister
Narendra Modi, during his speech at the United Nations General Assembly (UNGA),
on 27 September 2014. In the UN General Assembly, he stated: “Yoga is an invaluable
gift of India’s ancient tradition. It embodies unity of mind and body; thought and
action; restraint and fulfilment; harmony between man and 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.”
Yoga is a group of physical, mental, and spiritual practices or disciplines which
originated in ancient India. Yoga has proven to have a lot of benefits, both physical
and mental. The benefits are mentioned below:
Physical Benefits
• It helps lessen chronic pain, such as lower back pain, arthritis, headaches and
carpal tunnel syndrome.
• It helps lower blood pressure.
• It helps reduce insomnia.
• It helps increase body flexibility.
• It helps increase muscle strength and tone.
• It helps improve respiration, energy and vitality.
• It helps in maintaining a balanced metabolism.
• It helps in weight reduction.
• It helps maintaining cardio and circulatory health.
• It helps improve athletic performance.
• It helps in protecting from injury.
Mental Benefits
• It helps a person manage stress, which is known to have devastating effects on
the body and mind.
• It can be very effective in developing coping skills and reaching a more positive
outlook on life.
• Regular yoga practice creates mental clarity and calmness.
• It helps increase body awareness.
• It helps relieve chronic stress patterns.
• It helps relax the mind.
• It helps in centring attention and sharpens concentration.
This year the Yoga Day will be celebrated differently because of the virus because this
year people won’t be able to gather at parks or stadiums like before. But the
enthusiasm should not be less. This year, we will celebrate the International Day of
Yoga at home. So, here are 10 easy Yoga Asanas for you to follow:
1. Tadasana (Mountain Pose)
This pose teaches one to stand with majestic steadiness like a mountain. The word
‘Tada’ means a mountain, that’s where the name comes from. It involves the major
groups of muscles and improves focus and concentration. It is the starting position for
all the other asanas.
2. Vrikshasana (Tree Pose)
This pose gives you a sense of grounding. It improves your balance and strengthens
your legs and back. It replicates the steady stance of a tree.
3. Adho Mukho Svanasana (Downward Facing Dog Pose)
This pose stretches hamstrings, chest and lengthens the spine, providing additional
blood flow to the head. It is will leave you feeling energised.
4. Trikonasana (Triangle Pose)
It stretches the legs and torso, mobilises the hips and promotes deep breathing,
leaving one with enlivening effects.
5. Kursiasana (Chair Pose)
An intensely powerful pose, this one strengthens the muscles of the legs and arms. It
builds your willpower and has an energizing effect on the body and mind.
6. Naukasana (Boat Pose)
It tightens the abdominal muscles and strengthens shoulders and upper back. It leaves
the practitioner with a sense of stability.
7. Bhujangasana (Cobra Pose)
This one will strengthen the lower back muscles while cushioning the spine, triceps
and opens the chest to promote the inhalations. It also makes the spine flexible.
8. Paschimottanasana (Intense Dorsal Stretch)
This asana helps in improving the flexibility of the hamstrings and hips and lengthens
the spine.
9. Balasana (Child’s Pose)
This restful posture helps let go and surrender. It restores vitality physically, mentally
and emotionally. Insert the pose between challenging asanas, and practice with closed
eyes, listening to the sound of your breath.
10. Sukhasna (Meditation Pose)
Sukhasna is a comfortable position for pranayama and meditation. It gives the
practitioner a centering effect. All the other asnas are done to eventually make the
body feel comfortable to be able to sit in this position for meditation. This asna takes
the yoga practice beyond its physical dimension and helps you get in touch with your
spiritual side.
With the ongoing situation when most of us are sitting at home and having mental
issues, it has become quite necessary to stay calm, happy and healthy both physically
and mentally. Yoga helps you do just that. So, take out your Yoga Mats, that you have
kept in that long lost hard to reach upper shelf of your almirah and take a mid- year
resolution of taking care of your health.
“Yoga is the journey of the self, through the self, to the self.”
The Bhagavad Gita
Lipakshi Seedhar: