YogMantra | Why This International Yoga Day Is The Ideal Moment To Begin Your Practice

Last Updated:June 14, 2025, 13:23 IST

Stress, loss, and screen overload define our times. Yoga can heal. This International Yoga Day, commit to wellbeing—start small, stay steady, and transform your life

Pandemic, natural disasters, conflict, war, mental health struggles, and personal loss. The world has been reeling from crises one after another. Stress and fear are affecting us all. At the other end, overstimulation and excessive screen exposure are leading to a host of issues. And then there are lifestyle diseases.

Yoga can be of great value in addressing these challenges. It helps with not just flexibility and fitness, but also disorders of digestion, immunity, lungs, heart, etc. Yoga practices like Pranayama and meditation can quiet mental chatter and give much-needed relief from anxiety, stress and sleep disturbances.

Just 25-30 minutes of daily practice and you gradually move towards more energy, better health, poise, and inner peace.

When more and more people choose to live like this, it’s a change in direction for humanity. An increasing number of people are calm, compassionate, live with awareness and can deal with adversity. This brings about a change in how we treat each other and all of life on Earth.

YOGA DAY, GOOD DAY TO START

Why on Yoga Day?

First. You don’t want to be left out when so much Yoga activity is happening everywhere. And not just in India; it’s a global phenomenon. Remember, as many as 177 countries had endorsed the UN’s declaration of International Yoga Day.

Second, it’s a powerful day. June 21 happens to be the summer solstice in the northern hemisphere. It’s the longest day of the year and the sun, the source of life-energy, is at its peak. This cosmic phenomenon is an ideal time for setting an intention for personal transformation. Begin building inner reserves of energy on this day.

Third, participating in a yoga activity on International Yoga Day is to be part of a shared moment of global wellness. When everyone does Yoga together, the collective positive energy lifts the vibration of the whole planet. We move quicker towards overall well-being and mindful living.

So, think no longer. You don’t have to do advanced poses or long sequences. Just commit to Yoga.

HERE’S HOW YOU CAN PLAN THE WEEK LEADING UP TO YOGA DAY

• June 15, Sunday: Set your intention. What does yoga mean to you – fitness, health, or peace? Will you participate alone or in a group? At work or at home? Tell yourself something concrete like: “I will practise daily for 20 minutes.”
• June 16, Monday: Begin familiarising yourself. Read or watch videos of well-respected Yoga gurus. If new to Yoga, carefully watch how basic Asanas like Sukhasana, Vajrasana, Tadasana, PadaHastasana, Bhujangasana are done. Learn Kapalabhati Pranayama and diaphragmatic breathing. Understand and try practising Savasana. If you’re restarting Yoga after a long gap, revise exact steps and breath-patterns.
• June 17-19, Tuesday-Thursday: See what time works for you, preferably in the mornings. Create a 20-minute simple Yoga sequence: a mental prayer, 3–5 Asanas, Pranayama, a short meditation. Pay attention to movements, coordinated breathing, and the effects on your body. Read up on other aspects of Yoga like the Yamas & Niyamas (ethical principles), breath control, silencing the mind, etc. This gives you deeper understanding. Also, try digital detox for a few hours.
• June 20, Friday: Keep your Yoga mat ready, also loose and comfortable clothing. Practise your full Yoga session. You could also invite friends or family to join or watch you. Stick to the few-hours digital detox. Eat light. Sleep early.
• June 21, Saturday: Celebrate Yoga Day mindfully. Wake up early. Avoid talking too much. Clean your Yoga space, roll out your mat. Begin with gratitude. Take a picture at the beginning or end, not in the middle of the session. Later, reflect on how you felt participating and share your experience with others.

WHAT CAN OLDER PEOPLE OR PATIENTS DO?

Older people and patients recovering from illness can participate with gentle practices, breathing and relaxation. They could opt for:

• Chair Yoga or Bed Yoga: Do gentle Yoga like ankle rotations, shoulder rolls, neck movements, hand movements. Use a rolled sheet or cushion for support.
• Pranayamas: Breathing exercises calm the nervous system and improve oxygenation. Diaphragmatic breathing, alternate-nostril breathing (Anulom-Vilom) and Bhramari (bee breath) can be practised by anyone. Always breathe slowly and gently. Avoid holding the breath.
• Relaxation & Meditation: Ten minutes of Savasana (progressive relaxation), mantra chanting (repetition of sacred words) or guided meditation on YouTube.
• Inner Yoga: Svadhyaya (self-reflection) is part of Yoga. One can also read yogic texts like Bhagavad Gita, Patanjali Yoga Sutras.
• Watch a gentle Yoga session. Watch Yoga Day events on TV or YouTube.

Finally, don’t forget to offer a prayer for the well-being of others.

Note: Consult your doctor before attempting anything new. if you have chronic conditions like heart disease, severe arthritis, or recent surgery. Avoid overexertion.

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

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