Celebrating International Yoga Day, June 21st, 2023: The benefits of yoga for mind, body, and soul

International Yoga Day—also known as International Day of Yoga—is celebrated annually on June 21st, and this year's theme is "Yoga for Humanity."

International Yoga Day was first proposed by Narendra Modi, the Prime Minister of India, in 2014, and it was later adopted by the United Nations General Assembly. Its purpose is to raise awareness about the benefits of yoga for physical, mental, and spiritual health, and to encourage people around the world to incorporate yoga into their daily lives.

In celebration of International Yoga Day, keep reading to learn more about the health benefits of yoga and how to start or continue a yoga practice of your own.

The benefits of yoga for mind, body, and soul

Yoga is a holistic practice that can benefit the mind, body, and soul in many ways. Here are just a few of the many yoga benefits:

9 physical benefits of yoga

Yoga can have a positive impact on physical health in a number of ways. Here are some of the physical benefits of yoga:

1. Improved flexibility

Practicing yoga can help improve overall flexibility and range of motion, which can lead to better posture and reduced risk of injury.

2. Increased strength

Many yoga poses require strength and stability, and practicing regularly can help build muscle and improve overall physical strength.

3. Better balance

Yoga poses that require balance can help improve balance and stability, which can be especially beneficial for older adults or those at risk of falls.

4. Improved cardiovascular health

Certain types of yoga, such as vinyasa or power yoga, can provide a cardiovascular workout and help improve heart health.

5. Lowered blood pressure

Practicing yoga regularly has been shown to help reduce blood pressure and improve overall cardiovascular health.

6. Improved respiratory function

Breathing techniques used in yoga, such as deep breathing or ujjayi breathing, can help improve lung capacity and overall respiratory function.

7. Reduced inflammation

Studies have shown that regular yoga practice can help reduce inflammation in the body, which is linked to a number of chronic health conditions.

8. Better sleep

Practicing yoga regularly can help improve overall sleep quality and reduce the frequency of sleep disturbances.

9. Reduced pain

Yoga has been shown to help reduce pain in people with conditions such as chronic low back pain, osteoarthritis, and fibromyalgia.

Mental benefits of yoga

Yoga can also have a positive impact on mental health. Here are some of the mental benefits of yoga:

1. Reduced stress and anxiety

Practicing yoga regularly can help give you anxiety and stress relief, as well as promote feelings of calm and relaxation.

2. Improved mood

Yoga has been shown to help improve overall mood and reduce symptoms of depression.

3. Increased mindfulness

Yoga encourages a state of mindfulness, which involves focusing on the present moment and letting go of distracting thoughts. Regular yoga practice can help improve overall mindfulness and awareness.

4. Improved cognitive function

Certain types of yoga, such as Kundalini yoga, have been shown to help improve cognitive function and memory.

5. Increased self-awareness

Practicing yoga regularly can help increase self-awareness and foster a deeper understanding of your thoughts and emotions.

6. Improved resilience

Yoga can help improve overall resilience and coping skills, which can be especially beneficial during times of stress or adversity.

7. Increased compassion

Yoga can help foster feelings of compassion and empathy, both towards yourself and others.

8. Improved overall well-being

Regular yoga practice has been shown to help improve overall quality of life and increase feelings of well-being.

Spiritual benefits of yoga

Yoga can also have a positive impact on spiritual health. Here are some of the spiritual benefits of yoga:

1. Increased sense of connection

Yoga encourages a sense of connection with yourself, others, and the world around you. This can help foster a deeper sense of meaning and purpose in life.

2. Greater sense of inner peace

Yoga promotes a state of inner peace and calm, which can be especially beneficial during times of stress or turmoil.

3. Enhanced intuition

Regular yoga practice can help increase intuition and inner wisdom, allowing for greater clarity and understanding.

4. Greater awareness of the present moment

Yoga encourages living in the present moment, which can help you feel more grounded and centered in your daily lives.

5. Increased sense of gratitude

Practicing yoga regularly can help foster feelings of gratitude and appreciation for the present moment and the world around you.

6. Increased connection to nature

Yoga encourages a sense of connection to nature and the natural world, which can be especially beneficial for those who feel disconnected from the earth and its rhythms.

Steps to help you get started with yoga

If you're interested in experiencing the many benefits of yoga, here are some tips for starting a yoga practice:

• Find a teacher or studio: Look for a qualified yoga teacher or studio in your area. Ask friends or family members for recommendations, or search online for reviews and ratings. There are also a lot of great yoga classes available for free on YouTube.
• Choose the right type of yoga: There are many different types of yoga, each with its own focus and style. Some popular types of yoga include Hatha, Vinyasa, and Kundalini. Choose a type of yoga that resonates with you and your goals.
• Set realistic goals: Start with small, achievable goals, such as practicing yoga for 10-15 minutes a day. As you become more comfortable with the practice, you can gradually increase the length and intensity of your yoga sessions.
• Practice regularly: Consistency is key when it comes to yoga. Try to practice yoga at least a few times a week, and make it a regular part of your daily routine.

Four yoga poses for beginners

If you're new to yoga, it can also be helpful to start with some basic poses—perhaps even before you seek out a studio. Here are four to try:

1. Mountain pose

Mountain Pose is a simple standing pose that's often considered the foundational pose for all other yoga poses. It helps improve posture and balance. To do this pose, stand tall with your feet hip-width apart, and distribute your weight evenly across both feet. Relax your arms at your sides, but spread your fingers wide apart. Lift your chest toward the ceiling, keep your shoulders down, and keep your head in a neutral position with your chin parallel to the floor. Hold for as long as you'd like.

2. Child's pose

Child's Pose is a common resting pose in many yoga practices. To do this pose, start on your hands and knees, with your hands directly under your shoulders, and your knees directly under your hips. Then, sit your hips back toward your heels, and stretch the crown of your head forward. Let your forehead rest on the floor, and extend your arms up over your head. Hold for as long as you'd like.

3. Doward-facing dog

Downward-Facing Dog stretches the hamstrings, calves, and spine while also building strength in the shoulders and arms. To do this pose, start on your hands and knees, with your hands directly under your shoulders, and your knees directly under your hips. Then, lift your hips up and back, straightening your legs as you do, until your body forms an inverted V-shape. Hold for as long as you'd like.

4. Warrior I

Warrior I is a standing yoga pose that strengthens your legs and core while improving balance and stability. To do this pose, start in Mountain Pose, and then step your right foot 4-5 feet forward, bending your right knee and keeping your right toes facing forward. Keep your left leg straight, and turn your left toes outward. Lengthen your back, and reach your arms up over your head. Gently look upward if it's comfortable, and hold for as long as you'd like before repeating on the other side.

The future of yoga

Yoga has gained popularity around the world, and its potential for future growth is enormous. With the rise of technology, more and more people are practicing yoga online through apps and virtual classes as a way to practice from the comfort of their own homes or while on the go. This shift towards digital platforms has made yoga more accessible to a wider range of people, further contributing to its growing popularity.

Yoga is also being used as a tool for promoting social change and supporting global causes. Many individuals and organizations have recognized the potential of yoga to catalyze positive social impact, using it as a means of raising awareness or funding for issues such as environmental conservation, gender equality, and social justice. By harnessing the power of yoga and bringing together communities around shared causes, practitioners are able to create positive change on both individual and societal levels.

Embrace the benefits of yoga today

Whether you're looking to improve your physical health, mental health, or spiritual health, yoga can be a powerful tool for transformation and growth. By incorporating yoga into your daily routine—especially by coupling it with the related practice of guided meditation—you can experience the many benefits of this ancient practice and live a more mindful, balanced, and fulfilling life.

If you're curious about getting started with meditation, download the Balance app on iOS or Android. It's totally free for your entire first year, so you'll have plenty of time to explore all of its guided meditations and audio experiences designed to improve your stress, sleep, focus, mood, and more.