Happy International Day of Yoga!
June 21, 2025 marks the 11th annual International Day of Yoga celebration with the theme “Yoga for One Earth, One Health.”
While I’m no yogi, I’ve been practicing yoga since middle school, where I was lucky enough to have it offered as a PE class. Over the years, I’ve continued to be drawn to its unique blend of strength, balance, flexibility, breathwork, and mindfulness. In honor of the holiday, I’m excited to share a bit about what makes yoga so special.
About this year’s celebration from the United Nations: “Yoga strengthens the body, calms the mind and fosters a heightened sense of awareness and responsibility in daily life. This mindfulness allows one to choose healthier and more sustainable lifestyles. In caring for ourselves, we begin to care for the Earth, reflecting the enduring Indian ethos of Vasudhaiva Kutumbakam — the world is one family.”
What is Yoga?
Originating in India, yoga is an ancient physical, mental and spiritual practice. The word ‘yoga’ means ‘to join’ or ‘to unite’ – symbolizing the mind-body connection that is a cornerstone of the practice.
While there are 100+ different types (or schools) of yoga, the majority include a combination of breathwork, meditation and holding postures (also called asanas or poses).
Benefits of Yoga
Yoga offers an extensive list of benefits for our overall well-being and quality of life. And because it’s accessible to all ages and skill levels, yoga’s benefits can be enjoyed by anyone, at any time in their life.
“Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration.” - Dr. Natalie Nevins
Yoga is proven to:
Improve strength, balance and flexibility
Relieve stress
Promote better posture and body awareness
Improve cardiovascular functioning
Cultivate mindfulness in your everyday life
Improve mental health: reduce symptoms of depression and anxiety
Improve quality of sleep
Relieve back pain and ease arthritis symptoms
If you haven’t tried yoga or need some encouragement to get back into it, I hope these impressive benefits have inspired you to pull out your yoga mat!
Getting Started
For those of you who don’t have experience with yoga, I know it can feel intimidating. The good news is that it’s easy to get started! Typically, all you need is a mat (and sometimes a block or strap, depending on the poses).
You can start by finding a beginner class at a studio near you. Or, if you don’t want to go to a studio in person, there are endless ways to access yoga from home via YouTube, Peloton, Apple Fitness, or other online fitness platforms. One of my personal favorites is Fitness Blender. They have several free yoga classes available – here are a few of my go-tos:
(And by the way, I love Fitness Blender for all types of workouts – not just yoga! I’ve been doing their free workouts for years.)
Here are a few beginner poses you can try out:
Tree Pose: From standing, balance on one foot while placing the sole of your other foot onto your calf or inner thigh (avoid the knee joint) at a right angle. Try to focus on a spot in front of you, while balancing for a few deep breaths.
Cat-Cow Pose: Start in tabletop position – place your palms underneath your shoulders and your knees underneath your hips. Inhale slowly, as you drop your belly towards the floor, arch your back, and look toward the sky. Then, exhale slowly, as you draw your navel toward your spine, tuck your chin into your chest, and push your hands into the floor. Repeat for a few breaths.
Downward Facing Dog Pose: Start in tabletop position with your palms under your shoulders, then tuck your toes and lift your hips up and back to form a V-shape with your body. Engage your core and lengthen your spine. You can keep a slight bend in your knees, and to work your way into the stretch, you can “walk the dog” (alternate bending and straightening your legs). Hold this pose for a few deep breaths.
Child’s Pose: Start in tabletop position, then spread your knees slightly apart while keeping your big toes touching. Push your palms into the floor and sit back on your heels. Stretch your arms forward, place your forehead on the mat, and take a few deep breaths, relaxing into the pose.
Here’s one anyone can do – this is typically done at the end of practice: Corpse Pose (Savasana): Lie flat on the mat with your arms and legs loosely stretched out away from your body and your palms facing up. Try to clear your mind while taking deep breaths. You can hold this pose for as long as you’d like.
Takeaway
In our busy, loud, and often stressful world, we could all benefit from fewer inputs, slowing down, and more quiet, mindfulness and peace. Give yoga a try and let me know what you think!
- Liana Mayer, Happiful Co-Founder
"To master our breath is to be in control of our bodies and minds. Each time we find ourselves dispersed and find it difficult to gain control of ourselves by different means, the method of watching the breath should always be used." — Thich Nhat Hanh, The Miracle of Mindfulness
