The International Day of Yoga is observed every year on June 21, highlighting yoga’s holistic benefits for physical, mental, and spiritual health. The date aligns with the summer solstice—the longest day in the Northern Hemisphere—symbolising light, energy, and balance. Recognised by the United Nations in 2014 after India’s proposal, the first celebration occurred on June 21, 2015, and since then, millions worldwide have joined yoga sessions, workshops, and awareness campaigns to honour this ancient tradition.
Yoga, originating from ancient Indian philosophy, dates back more than 5,000 years, with references found in the Rigveda and Upanishads. It was systematised by Patanjali in the Yoga Sutras around 200 BCE, outlining the eightfold path (Ashtanga Yoga), which includes ethical disciplines, physical postures, breath control, and meditation. Over centuries, Yoga evolved into various schools and styles—ranging from the meditative stillness of Raja Yoga to the dynamic movements of Hatha Yoga. Today, it’s not just practiced by sages in the Himalayas but also by office workers, students, and celebrities—often in stretchy pants—seeking balance, flexibility, and a moment of calm in the chaos of daily life.
Yoga is derived from the Sanskrit root yuj, meaning union or joining, and it signifies integration, connection, or harnessing. This ancient practice is a holistic blend of physical postures (asanas), breathing techniques (pranayama), meditation, and ethical principles, all designed to foster harmony (Ekagrata) between body, mind, and spirit while fostering a profound sense of oneness with oneself, the universe, and nature. Its diverse approaches— from energetic Vinyasa to relaxing restorative sessions, make yoga welcoming for everyone. The 2025 International Yoga Day theme, “Yoga for Self and Society,” highlights yoga’s role in promoting personal well-being and social harmony in line with global goals of sustainability and unity. Morarji Desai National Institute of Yoga, a premier institute under the Ministry of AYUSH, is orchestrating a global series of mass yoga demonstrations, workshops, and awareness campaigns to promote yoga’s benefits for personal growth and societal unity, with inclusive programs for rural and urban communities of all ages and backgrounds.
According to Patanjali’s Yoga Sutras, yoga consists of eight limbs, starting with Yama (restraint), which is practiced through five principles: truthfulness (satya), non-stealing (asteya), celibacy or self-restraint (brahmacharya), non-possessiveness (aparigraha), and non-violence (ahimsa). The second limb, Niyama (observance), includes five disciplines: purity (saucha), contentment (santosha), austerity (tapas), self-study (svadhyaya), and devotion to the divine (ishvara pranidhana). The next three limbs focus on meditation (Dhyana) through Asana (physical postures), Pranayama (breath control), and Pratyahara (sensory withdrawal). The final three limbs, collectively called Samyama, involve Dharana (concentration), Dhyana (deep meditation), and Samadhi (absorption or liberation from external stimuli), binding the mind to achieve profound focus and transcendence.
Samyama is a transformative practice that liberates individuals from negative thoughts and limiting beliefs tied to the ego or sense of self. By mastering Samyama, practitioners can overcome the imprisoning sense of self, leading to a state of complete physical and mental relaxation, which may alleviate physical ailments and emotional distress. Yoga masters teach that Samyama enables transcendence of cognitive obscurations (Kleshas), such as ignorance, egoism, attachment, aversion, and fear of death, while potentially unlocking spiritual powers or accomplishments (Siddhis), such as heightened intuition or mastery over the mind. The consistent practice of Samyama cultivates inner calm, mental clarity, and a deeper connection with universal consciousness, promoting personal transformation and contributing to collective well-being.
Health benefits
Yoga boosts flexibility by loosening muscles and connective tissues, easing aches and pains. Ashtanga Yoga, with its dynamic flow, notably enhances strength and endurance. An 8-week Hatha yoga program (twice weekly) increased flexibility by 14–35% (measured by sit-and-reach tests) and improved muscular strength (grip strength and leg endurance) compared to those who did not undertake yoga sessions (Franco et al. 2015, J. Strength and Conditioning Research, 29(10), 2878–2887).
Yoga reduces risk factors for heart disease, including high blood pressure, cholesterol, and inflammation, by improving blood flow and lowering stress. A 2019 review in the Journal of Ayurveda and Integrative Medicine found that pranayama (yogic breathing) enhances cardiovascular function, benefiting heart, brain, and lung health (Saoji et al., 2019. Journal of Ayurveda and Integrative Medicine, 10(1), 50–59). Yoga alleviates chronic pain conditions like lower back pain, arthritis, and fibromyalgia, often outperforming standard treatments. Pranayama in Ashtanga Yoga enhances respiratory capacity, which benefits asthma and chronic obstructive pulmonary disease (Anshu et al. 2023, Ther Clin Pract. doi: 10.1016/j.ctcp.2022.10168). Another study showed that Yoga reduces stress and anxiety by lowering cortisol levels and activating the parasympathetic nervous system, thereby significantly improving children's emotional health (Afonso et al. 2017, Frontiers in Aging Neuroscience, 9, 201).
By enhancing brain function, Yoga promotes neuroplasticity, increasing gray matter volume in the cortex and hippocampus, and improving memory, attention, and cognitive skills (Villemure et al. 2015, Frontiers in Human Neuroscience, doi: 10.3389/ fnhum.2015.00281). Ashtanga Vinyasa’s rigorous sequences enhance cardiovascular fitness and strength, while its focus on breath and drishti promotes mental clarity, aligning with the Yoga for Self and Society 2025 theme by fostering personal discipline and community connection.
Yoga is generally safe but requires modifications for conditions like pregnancy or injuries. Beginners, especially in Ashtanga, should practice under trained instructors to avoid strain/injury.
