YogMantra | On Yoga Day, Deep Dive Into Pioneer Guru’s Wisdom For Today’s World | Lifestyle News

Last Updated:June 21, 2025, 09:12 IST

Yoga is not just a fitness routine, but a complete system for inner health. On International Yoga Day, here are some practical tips gleaned from the work of Shri Yogendraji

Most of us associate Yoga with fitness and flexibility though that understanding barely scratches the surface. Shri Yogendra ji was the founder of the world’s oldest organised Yoga centre—The Yoga Institute, Mumbai (est. 1918)—and devoted his life to showing that Yoga is not merely about the external body, but about inner health and living a balanced life.

A householder Yogi, he simplified Yoga for people with work and family responsibilities. He was one of the first to apply Yoga scientifically—introducing Yoga therapy, exploring the impact of Yoga practices on the body, and even setting up a branch of the institute in the US.

As we celebrate the 11th International Yoga Day today—themed One World, One Health—it’s worth revisiting some of the whats, whys and hows of Yoga. Here are curated insights from the voluminous writings of Shri Yogendra ji.*

1. In Yoga, the Nervous System is of Paramount Importance. All practices aim at control, purification and strengthening of the nervous system—and not muscular display and strength. In Yoga, the body is only an instrument of education for the mind.

Through Yoga’s scientific training, all voluntary and major involuntary functions of the body can be brought under direct control of the will.

2. Yoga & The Body’s Inner Functioning. Yoga has specific techniques that help manipulate the endocrine glands, as well as regulate blood supply to any part including vital organs like heart, lungs, liver and kidneys.

3. Yoga Is Gentler on Digestion Than Strenuous Exercise. During intense workouts, normal supply of blood gets diverted to the muscles and away from the digestive system. Yoga’s effect on the digestive system is more beneficial than strenuous exercise because it does not deprive it of blood supply.

4. Prolonged, Rhythmic Breathing Improves Respiratory Efficiency. Increased oxygen in the blood during Yoga exercise gives richer blood to all other systems of the body.

5. Yoga Energises; It Does Not Exhaust. A well-regulated exercise should impart a sense of wellbeing and lightness. All movement must be practised lightly — and stop short of actual fatigue.

Relax whenever fatigue sets in. This will minimise strain on the nervous system, as the perfect health of this system is the aim of most of Yoga.

6. Exercising Muscles of the Spine is Very Important. The small, deep extensor muscles along the spine hold the trunk and other parts, maintaining the natural posture for efficient functioning. This is why Yoga especially emphasises exercising the spinal column—through vertical, lateral, anterior, posterior, and torsional stretches.

7. The Right Amount of Yoga is 25–30 Minutes A Day. Sheer excess may cause changes in the muscles of the heart. Moderation in exercise is strongly recommended in Yoga. The standard daily dose of Yoga should be 25-30 minutes. Regularity (Abhyasa) is the cornerstone of success.

8. Mornings are Ideal for Asana Practice. Mornings, before breakfast, are best suited for Yoga exercise as vitality is highest and the movements can be performed with ease, freshness, vigour, and mental calmness. If that is not possible, evening before dinner is ideal, unless you are tired. In that case, relaxation poses are to be given priority.

Ideally, first evacuate the bladder and bowels, clean the nose and throat of mucus, and drink a glass of room-temperature water. Then, after 15 minutes, begin Yoga exercise.

9. Don’t Skip Yoga During Winter Months. Of all seasons, Yoga poses have to be done zealously and regularly in winter. This is to maintain normal circulation and to keep the blood warm for good health.

10. For People Above 80, Pranayama is the Best Yoga. Yoga exercises may be gradually omitted as they tend to strain the muscles that become inelastic with age. However, for those advised to curtail physical exercises, doing more of Pranayama practices gives promising results.

This International Yoga Day, we can draw from Shri Yogendra ji’s legacy to make Yoga not just a practice, but a way of balanced living.

Source: Cyclopedia Yoga Vol -I, With Special Information on Asanas; Ed. Dr Jayadeva Yogendra, The Yoga Institute; 2023

The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.

First Published: