International Yoga Day 2024: Date, History, Asanas and Benefits
International Yoga Day is celebrated on 21, June. The United Nations declared June 21 as World Yoga Day in 2014 with the support of 190 countries. With so many teachers, followers, and propagators around the world, Yoga has carved a niche of its own amongst fitness freaks. On this special day, let’s take a look at some of the pointers that can help us connect better with this amazing fitness mantra called ‘Yoga’.
Meaning of Yoga
Yoga means ‘to combine’, ‘to use’, and ‘to harness’, depending on the context in which it is used. In Panini literature, the conceptual meaning of this word emerges from two principal words which stand for ‘to join’ and ‘to concentrate’.
Perhaps, this is the reason why Yoga comprises poses that help us combine and concentrate our energy for the betterment of our physical and mental health.
Origin of Yoga
The origin of Yoga can be traced back to around 15000 years ago when the first teacher- Aadi Guru, shared his wisdom with seven of his followers- the Sapta Rishis while meditating at the foothills of the Himalayas. This is when Yoga was born, and India became recognized as the homeland of this beautiful exercise and meditation form.
History of Yoga
The first teacher, Aadi Guru had extensive knowledge about the workings of the human body, mind, and behavior patterns. He, however, could not convert all his knowledge into a manuscript. Various disciples of Yoga have, time and again, developed books and manuals to spread his teachings far and wide. Yoga, as per history, was diversified into various branches of learning such as Hatha yoga, Raja yoga, Laya yoga, and so on.
Diversification of Yoga
The seven followers of Aadi Guru (the first teacher) helped to spread the word about Yoga in seven different parts of the world- South America, Central Asia, the Middle East, North Africa, the Himalayas, and the Indian Peninsula. All these centers became distinct schools of learning and have followers to date.
How Yoga contributes to an individual’s well-being?
Patanjali, the father of Yoga, divided yoga into eight subdivisions- Angas, he called it. They are:
- Yama- Denial
- Niyama- Following or observance of a set routine
- Asana- Postures
- Pranayama- Controlling the breath
- Pratyahara– Withdrawal of senses
- Dharana- Concentration/focus
- Dhyana- Meditation
- Samadhi- Contemplate and absorb.
All of these sub-divisions are known to bring about healthy changes in the life of a yogi. They help to stay motivated, eat healthy in the right quantity, practice the right postures, work effectively, and repel negative thoughts. Yoga can rightly be called the perfect recipe for attaining complete well-being if followed correctly as well as religiously.
The greatness of Yoga lies in the fact that it has not lost its relevance even after thousands of years have passed since its discovery. Millions of people are benefitted from this discipline and the number of followers continues to increase every day. The basic aim of yoga is to attain eternal peace and this is exactly what everybody has been seeking for ages.
Also Check: 10 Yoga Asanas To Jumpstart Your Day
Benefits of Yoga
Yoga offers numerous benefits that can significantly improve overall well-being. Here are four of the most important benefits, especially relevant in a corporate setting:
- Increases Flexibility: Yoga enhances the flexibility of tendons and muscles, reducing the risk of injury. This is particularly beneficial for employees who spend long hours at a desk, as it helps alleviate stiffness and discomfort.
- Improves Posture: Yoga strengthens core muscles, including the lower and upper back muscles, which are crucial for maintaining good posture. This can prevent common workplace issues such as back pain and poor posture caused by prolonged sitting.
- Improves Circulation: Yoga enhances blood circulation, ensuring that valuable nutrients and oxygen are efficiently delivered to the muscles, brain, and organs. Improved circulation can lead to increased energy levels and better overall health, boosting productivity and focus at work.
- Reduces Stress and Anxiety: Yoga is a proven method for stress relief, helping to transform your mood and reduce anxiety. In the high-pressure environment of the corporate world, practicing yoga can provide a mental break and improve emotional balance, leading to a more harmonious work atmosphere.
- Enhances Concentration and Focus: Regular yoga practice can improve mental clarity and concentration. This is particularly beneficial in a corporate environment where employees need to stay focused and make important decisions. [Also Check: Workplace Upgrades to Boost Employee Productivity]
- Promotes Better Sleep: Yoga helps regulate the body's sleep cycles, leading to better quality sleep. Well-rested employees are more alert, efficient, and productive, contributing positively to the workplace environment.
Top 10 Best Yoga Asanas for Overall Fitness and Well-being
Practicing yoga regularly can help you stay fit and fine always. Here are ten of the best yoga asanas to include in your routine:
1. Slow Neck Stretches Yoga Asanas
Relieves tension in the neck and shoulders, improves flexibility.
How to do: Sit comfortably with your back straight. Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for a few breaths, then switch sides. Repeat several times.
2. Tadasana (Mountain Pose)
Improves posture, strengthens thighs, knees, and ankles.
How to do: Stand with your feet together, arms at your sides. Engage your thigh muscles and lift through the arches of your feet. Inhale, reaching your arms overhead, and stretch your body upward. Hold for a few breaths.
3. Uttanasana (Standing Forward Bend)
Stretches the hamstrings, calves, and hips; calms the mind.
How to do: Stand with your feet hip-width apart. Exhale and bend forward at the hips, bringing your hands to the floor or your shins. Let your head hang, and hold for several breaths.
4. Trikonasana (Triangle Pose)
Strengthens legs, stretches hips, groins, hamstrings, and shoulders.
How to do: Stand with your feet wide apart. Turn your right foot out 90 degrees and your left foot in slightly. Extend your arms out to the sides, and bend at the waist to reach your right hand down to your ankle, shin, or the floor. Extend your left arm towards the ceiling. Hold for a few breaths, then switch sides.
5. Dhanurasana (Bow Pose)
Strengthens the back and abdominal muscles, improves posture.
How to do: Lie on your stomach, bend your knees, and reach back to grab your ankles. Inhale and lift your chest and legs off the ground, pulling your ankles upwards. Hold for several breaths.
6. Surya Namaskara (Sun Salutation)
Improves flexibility, strength, and cardiovascular health.
How to do: This sequence of 12 powerful yoga poses is best practiced in the morning. It involves forward bends, backbends, and lunges, providing a full-body workout. Perform each pose with a focus on your breath.
7. Kapalbhati Pranayama (Breathing Exercise)
Cleanses the lungs, improves digestion, and energizes the mind.
How to do: Sit comfortably with your spine straight. Take a deep breath in and exhale forcefully through your nose, contracting your abdominal muscles. Continue with quick, powerful exhales and passive inhales.
8. Baddha Konasana (Bound Angle Pose)
Stretches the inner thighs, groins, and knees, improves flexibility.
How to do: Sit with your legs extended. Bend your knees and bring your feet together, letting your knees fall open to the sides. Hold your feet with your hands and gently press your knees towards the floor. Hold for several breaths.
9. Eagle Twist Yoga Asana (Garudasana Twist)
Stretches the upper back and shoulders, improves spinal flexibility.
How to do: Sit with your legs extended. Bend your right knee and place your foot on the outside of your left thigh. Twist your torso to the right, placing your left elbow on the outside of your right knee. Hold for several breaths, then switch sides.
10. Sirsasana (Headstand)
Strengthens the core, improves balance, and increases blood flow to the brain.
How to do: Start in a kneeling position. Interlace your fingers and place your forearms on the floor, forming a triangle. Place the top of your head inside your hands. Lift your hips and walk your feet closer to your head. Slowly lift your legs overhead, balancing on your forearms. Hold for as long as comfortable.
To sum up, International Yoga Day is a special time to celebrate yoga's amazing benefits for our bodies and minds. With its ancient roots and diverse poses, yoga helps us feel better in many ways. Let's keep practicing and sharing yoga to stay healthy and happy together!