Step Into Calm For International Yoga Day

June 21 is International Yoga Day, a day that generally encourages individuals to invest in their mental, physical, and spiritual health. International Yoga Day, also known as the International Day of Yoga, primarily aims to educate the general public about the health benefits of adopting a yoga practice, which can include decreased stress, reduced risk of cardiovascular diseases, increased strength and flexibility, and improved sleep, among many other physical and mental health benefits. While yoga can offer many advantages, additional help may be necessary to treat mental health conditions. In these cases, working with a licensed therapist in your local area or online can be beneficial.

Are you looking for more balance in life?

Online therapy can help

History of yoga and International Yoga Day

The origins of yoga can be traced back 5,000 years to Northern India. Yoga tends to be a spiritual practice, and it can involve various schools of thought related to different types of yoga, such as ashtanga yoga, yin yoga, and kundalini yoga. Traditional yoga usually focuses on meditation, calming the mind, and releasing worldly attachments. 

In the West, the most common yoga practices are often derived from Hatha yoga and involve posture-based routines focusing on fitness and stress relief, though some Western yoga practices also emphasize meditation and mindfulness. Ultimately, a yoga practice can build persistence, improve focus and attention, and promote balance and moderation.

International Yoga Day first began in June 2014. India’s prime minister, Narendra Modi, made a speech at the 67th UN General Assembly in September 2014 and introduced the idea of a global Yoga Day. The UN recognized the universal appeal of yoga, and since then, International Yoga Day has been celebrated each June across the globe. International Yoga Day generally aims to spread awareness about the many benefits of a yoga practice, such as reduced anxiety, stress, and depression, as well as improved overall health.

Mental health benefits of yoga

Yoga can have many benefits for the physical body, such as reduced muscle tension, improved flexibility, and improved cardiovascular health. However, yoga can also offer various mental health benefits, including the following:

Decreased stress

One of the most salient benefits of yoga may be its ability to lessen stress. Many studies have confirmed yoga’s ability to help people feel more relaxed and at ease, both physically and mentally, by lowering hormones associated with stress. 

You don’t necessarily have to sign up for a yoga class to reap the benefits. A 2023 study of full-time working adults showed that an at-home yoga practice can significantly decrease anxiety.

Improved executive functioning

Research indicates that individuals who do yoga regularly tend to have a thicker cerebral cortex and hippocampus than others. These areas of the brain are mainly responsible for information processing, learning, and memory.

Reduced symptoms of mental health disorders

Studies show that yoga can reduce both depression and anxiety. 

Improved mindfulness

A major tenet of yoga may be mindfulness, or the ability to hold mindful awareness of your thoughts and feelings without reacting to or judging them. Cultivating mindfulness can have positive effects on well-being, including decreased emotional reactivity, reduced mental health symptoms, and improved behavior regulation.

Sharper focus and improved cognitive skills

Studies show that people who regularly practice yoga tend to demonstrate improved scores on memory, learning, reaction time, reasoning, and decision-making. These findings typically persist even in older adults, who often experience cognitive decline with age.

Implementing a yoga practice in your everyday life

If you’re unsure where to start with your yoga practice, it may be helpful to consider slowly implementing yoga into your life. For example, you may sign up for a weekly beginner’s yoga class where an instructor can guide you through the fundamentals of yoga. 

As you continue your journey, you may find small ways to implement yoga and mindfulness into your daily routine. Consider the following options:

Try a quick 10-minute yoga session on your lunch break

Many of us have jobs that involve hours of sitting at a desk, leading to a lifestyle of relative physical inactivity. If you have the time, implementing yoga during your work break can be a convenient way to destress and re-energize yourself. You may wish to do some simple yoga postures in your office, breakroom, or outdoors. You could also do some simple stretches and deep breathing exercises in your car. 

Practice deep breathing on your commute to work

One fundamental part of yoga can be connecting with your breathing. Breathing while practicing yoga can help you better connect with your body, but mindful breathing when you’re not doing yoga can be beneficial, too. This may be because, when you tune into your breath, you can get a better sense of how you’re feeling. For example, if you feel anxious, you can try calming breathing techniques like box breathing or deep belly breaths. Connection with your breath in this way can be the foundation for your yoga practice.

Begin your morning with a few simple poses

If you wake up early and have to rush around to get to work, you may believe the last thing you want to do is squeeze in some yoga. However, it could help you have a better and more energized day. Morning yoga can help digestion, lower your resting heart rate, clear your head, and keep you present, focused, and grounded for the day ahead. 

Wind down with yin yoga before bed

Yin yoga, a type of slow-paced yoga that usually focuses on passive, longer-held poses, can be a relaxing way to end your day and may improve sleep. Yin yoga can calm your nervous system, help you process any anxiety or worries, and clear excess mental energy, potentially leading to a more relaxed and calm state. Practicing yin yoga for even a short time before bed can help you unwind. 

Therapy for increasing calmness in your life

Yoga can be a great way to improve your mental health and well-being, but for some, additional interventions may be needed to see significant improvements in mental health. In these cases, working with a licensed mental health professional may be an effective way to improve mental health conditions such as depression, anxiety, PTSD, OCD, and more.

Additionally, you can find therapy modalities that work best for you and your unique needs. Many people with depression benefit from a type of therapy called cognitive behavioral therapy (CBT), while people living with borderline personality disorder often benefit greatly from dialectical behavior therapy (DBT). 

You can also choose the type of therapy that fits best with your needs and lifestyle. While many people prefer traditional, one-on-one therapy, others prefer the social support that comes with group therapy. Many people also appreciate the convenience of online therapy, which can take place from the comfort of your own home or another preferred location. Online therapy generally enables you to choose between video call, phone call, and online chat for each session, which may increase your comfort level with the therapy process. 

According to a growing body of research, online therapy tends to be as effective as in-office therapy for treating various mental health concerns.