International Yoga Day: Yoga for Physical and Mental Wellness

The world comes together to celebrate International Yoga Day on June 21st each year, a global recognition of an ancient practice that continues to influence our lives today. Yoga has a history of more than 5,000 years, and from sacred texts to living rooms all over the world, it has undergone a slow evolution. The practice of yoga is more than a trend in the wellness space; it is a time-tested vehicle for living healthier.

Most of us can appreciate yoga for physical fitness or yoga for mental wellness purposes, now more than ever. Research shows participants can reduce their stress level by up to 60% with regular yoga practice in eight weeks and improve flexibility by over 35%, as well. On the International Yoga Day, we will take time to understand how yoga is a holistic practice to find strength for the body and stillness for the mind, for all ages and at any walk of life.

What Is Yoga?

Yoga is an ancient practice dating back to India more than 5,000 years ago and is among the oldest wellness practices that are still present today. Yoga is from a Sanskrit word, ‘yuj,’ meaning to unite. A yoga practice is a symbol of the coming together of body to mind, to spirit. Traditionally, yoga was not only a physical practice; rather, it was a spiritual journey that culminated in self-knowledge and realizing the inner peace, stillness, and concord with the universe.

Yoga has changed and developed over the years, and yet remains consistent in its tradition. Today, yoga is practiced worldwide and is becoming one of the most popular practices for wellness due to its positive impact on physical health and mental well-being. Yoga consists of three essential aspects: physical posture (asanas), breathing techniques (pranayama), and meditation (dhyana). All three together can help build strength, flexibility, emotional balance, and mental concentration.

What’s unique about yoga is that anyone can do it. It does not require a peak physical state, and it does not require a great deal of money to begin practicing.

Core Components of Yoga

Yoga is not simply a collection of physical movements; it is a total bodily experience that connects body, breath, and mind. In order to appreciate the full benefits of yoga for physical fitness and yoga for mental wellness, you must first consider the four essential elements of yoga: 

1. Asanas (Postures)

Asanas are the bodily postures that first come to mind when one hears of yoga. You will likely be exposed to beginner-friendly stretches like downward-facing dog and balances such as handstands, which are more advanced. Each asana strives to enhance range and flexibility, as well as build muscular strength and align body postures.

Regular practice of asanas also promotes body awareness and coordination, which in turn helps with various forms of movement when engaged in any day-to-day activities. Most importantly, asanas stimulate the organs in your body, offering better digestion, circulation, and energy levels.

2. Pranayama (Breath Techniques) 

Pranayama is about how we control and govern our breath. We tend to take our breath and breathing for granted. Exercising in various techniques of breathing, such as Nadi Shodhana or Kapalabhati, can increase lung capacity, improve oxygen intake, and build up respiratory well-being. Pranayama also helps to calm the nervous system, which can be a very effective way of coping with stress, anxiety, or mood swings.

3. Dhyana (Meditation) 

Meditation, or dhyana, is really an exercise in attention and awareness. Meditation is an exercise to assist in concentrating the mind and quieting the mind so the body can move away from the pressures and distractions of daily life. With an ongoing practice of meditation, one may acquire emotional stability, improved focus, and a sense of tranquillity. A few minutes daily can be powerful as you react to your obstacles and emotions.

4. Yogic Philosophy

At the heart of yoga is a value system based upon compassion, mindfulness, and how to live ethically. Ethical principles like Ahimsa (non-harming), Satya (truth-telling), and Aparigraha (non-attachment) encourage practitioners to live with greater awareness and kindness, to others and themselves. This philosophy, or values, turns yoga from a workout into a way of life and a path towards broader well-being off the mat.

Yoga for Physical Fitness

If you want a workout that doesn’t just build muscles or burn calories, yoga may be what your body is asking for. Different from conventional exercises, which often aim at gaining strength or endurance, yoga strives to achieve physical fitness by building, stretching, and healing all at once. Yoga utilizes your whole body, using your weight to build lean muscle, increase flexibility, and refine balance; while simultaneously enhancing posture, energising connective tissues in the body, and promoting awareness of the body. 

Whether it is a soothing Hatha class or a more strenuous Vinyasa flow, every pose in a Yoga class serves a purpose and is meant to enhance your joint health, reduce spinal immobility, and generate more core strength. Hence, yoga can be incredibly helpful for people with inactive lives, or those with aches and pains from sitting and watching TV for an extended period of time, as it is low-impact and will generally give your muscles a good challenge while still being gentle with your joints. In general, Yoga is as much about feeling strong, flexible, and energised in your body, rather than necessarily looking fit!

Overall, Yoga is as much about feeling strong, flexible, and energised in your body, and not just about looking fit!

Here’s how it helps: 

1. Increases Flexibility and Strength

Yoga includes stretching a variety of muscle groups, which means gradual increases to flexibility. With regular practice, it increases lean body mass, especially with poses like Plank, Warrior or Downward Dog.

2. Eases Posture

Hours of sitting at a desk or hunching over a phone take a toll on our posture. Yoga addresses this through poses that open the front of the body, align the spine, and strengthen the muscles of the back.

3. Expands Energy and Endurance

Contrary to high-intensity workouts that push your body, yoga works with your body’s rhythm (physiologically). Yoga increases blood flow, moves oxygen in and out of cells, and helps build overall endurance through deep, controlled breathing.

4. Offers Cardiovascular Benefits

Studies show that yoga has been shown to reduce blood pressure, enhance blood flow, and decrease levels of LDL (bad) cholesterol. It can also help with weight control, which is great news for your heart.

5. Enhances Joint Mobility

If you have arthritis or stiffness in your joints, yoga can give you slow, gentle, low-impact motion that will increase your range of motion and reduce discomfort.

Yoga for Mental Wellness

Yoga goes beyond physical postures. The ‘real’ benefits of yoga come from calming the mind and creating emotional regulation after it has been stirred. In a stressful, anxiety-ridden, over-stimulating world, yoga provides a place to slow down and connect back into self. There are many ways to reconnect with yourself through yoga, breath work, movement or meditation, and it is a wonderful thing to encounter a mental stillness we do not ordinarily get to experience in our daily lives. 

If engaged in regularly, yoga can help quell the incessant chatter in your mind and produce clarity, calm and greater emotional resilience. You learn to be in the present and observe your thoughts, rather than to judge or react to them. Over time, it can become more than a modality – it can be a great mental health intervention which helps you feel more grounded, focused and balanced.

1. Decrease Stress and Anxiety

Practices within yoga encourage and promote mindfulness, and everyday worries of life lose importance as you become immersed in your practice. Breathing practices like Anulom Vilom and Ujjayi invite the breath to calm the nervous system and cortisol levels to decrease. 

2. Improved Mood and Emotional Stability

Yoga practices stimulate the release of endorphins, which can improve mood, many yoga students describe as immediate, while cultivating mindfulness and meditation, and may help you on the path of emotional resilience to life’s ups and downs.

3. Better Sleep

Practicing yoga regularly may help with sleep and accomplish normative sleep patterns. Poses like Legs-Up-the-Wall Pose (Viparita Karani), and Corpse Pose (Savasana) may prepare the body for deeper, restful sleep through relaxation and the calming of the nervous system.

4. Promotes Mindfulness and Self-Awareness

Yoga teaches us to observe our thoughts without judgment. This shift in perspective, in turn, can help with making decisions as well as mental clarity.

5. Helps Manage Depression and PTSD

Yoga is not a substitute for therapy, but it does provide an addition to mental health treatment. Specifically, trauma-informed yoga is showing promise in reducing symptoms of PTSD and depression.

Practising Yoga Safely

Yoga can be done without expensive gear or playing pretzel. When starting out, all you need is a mat, a comfortable pair of clothes, and an open mind. But, be safe: 

• Consult your physician, especially if you have a chronic illness. 
• Start slow. Don’t try to push yourself into advanced poses. 
• Be consistent. Even 15 minutes a day will make a difference. 
• Seek guidance and form from videos or classes.

Yoga for Different Age Groups

Yoga is for everyone. Here are some ways it impacts different age groups:

Children and Teens

• Creates discipline and focus 
• Helps alleviate exam stress 
• Encourages healthy lifestyle habits 

Adults

• Encourages work-life balance 
• Decreases back pain and headaches 
• Increases productivity and energy 

Seniors 

• Improves balance and coordination 
• Decreases falling risk 
• Helps with age-related issues such as hypertension
  

Popular Yoga Styles to Try

There are so many styles to choose from – you can pick one that fits your goals and objectives.

• Hatha Yoga: Gentler, easier, and beginner-friendly
• Vinyasa: Faster-paced flow
• Yin Yoga: Slow, deep stretch
• Ashtanga: Pre-defined structure and athletic-based
• Kundalini: Energy and spirituality-based.

Tips to Stay Consistent with Yoga

When it comes to maximizing the benefits of yoga, consistency is the name of the game. Here are a few quick tips:

• Set a time to practice every day
• Create a dedicated calm space
• Start with some easy sequences
• Write down your progress
• Don’t compare, just focus on you!

Yoga in the Modern World

In a tech-driven society, yoga has found its groove. No longer restricted to studios or spiritual retreats, yoga is now only a click away! From mobile apps, to YouTube channels, to virtual classes, yoga is much more accessible than ever before, whether it’s a quick session in the office on your lunch break, it’s the end of the work day and you are ready to unwind, or it’s even stretching while you are on the floor of your hotel room when you are travelling. 

You don’t need to be a yogi or wear expensive clothes or have the perfect pose, just a little space, some quiet, and the ability to show up for yourself. 

Furthermore, the yoga movement is encouragingly making inroads with the medical community. The number of hospitals and clinics that are integrating yoga, as part of their treatment for anything ranging from chronic pain to hypertension, anxiety and depression, is on the rise. 

Yoga is being viewed not as an alternative therapy, but as a complementary therapy in conjunction with the tenets of modern medicine. In a world that is always on the go, yoga allows us to all take a time out to reset, recharge and recalibrate, one breath at a time.

Conclusion

Yoga may not offer a magic cure, but it’s a gentle yet potent activity that helps nurture physical and mental well-being. If you need a way to help relieve anxiety, improve flexibility, or you just want a moment of mindfulness in your day, yoga can provide that.

This International Yoga Day, make time for a moment, slow down your thinking, breathe deeply, and reconnect with yourself. At Dispur Polyclinic & Hospitals, we believe in the healing powers of holistic healthcare, and our specialists can provide guidance with experienced advice and personal wellness plans that fit your needs.

Call us today at +91-8822669275 or come see us in Guwahati to start your journey towards better health and balance within. You and your mind will thank you!