Yoga: Origin, Poses & Health Benefits

Key Takeaways:

• A study published in the International Journal of Yoga revealed that after 8 weeks of practicing yoga, participants saw a 35% boost in their flexibility.
• The origin of yoga can be traced back to thousands of years ago. 
• Practising yoga is linked to better strength, reduced stress, improved flexibility, and more. 
• World Yoga Day is observed globally on the 21st of June.
• This year’s International Yoga Day Theme is ‘Yoga for One Earth, One Health’.

Introduction

World Yoga Day is observed around the world on the 21st of June every year. Yoga in India is said to have originated around 5000 years ago and is linked to being founded by great Saints and Sages. The word yoga first appeared in the oldest sacred text ‘Rig Veda’ derived from the Sanskrit word ‘Yug’ meaning join or unite. Initially, yoga was used primarily for meditation and religious purposes, rather than as a form of workout. 

Today, yoga is practised by millions of people in many forms and variations, encompassing physical, mental, and spiritual benefits. This year’s World Yoga Day theme is ‘Yoga for One Earth, One Health’. The theme focuses on the deep interconnection between our personal health and the health of the planet. 

Health Benefits of Yoga: Backed by Science

Practising yoga is linked to numerous scientifically backed health benefits. According to a report by Harvard Health Publishing, people suffering from back pain who did 90 minutes of yoga for 24 weeks experienced a 56% reduction in pain. Similarly, according to a report by the National Library of Medicine, the practice of yoga offers a promising avenue for reducing stress and promoting overall well-being. There are numerous research and publications globally available that stress the fact that practising yoga has various physical, mental, and overall health benefits. Some of the key benefits include:

• Improves Flexibility & Balance: The primary benefit of practising yoga is linked to improved flexibility & balance. Various yoga poses varying in intensity from mild to moderate involve stretching the muscles and other body parts contributing to better physical health. Research shows that losing flexibility is a part of ageing (anti-ageing treatment), though practising yoga can slow down the process and improve flexibility, especially in older adults. 
• Helps Relieve Stress: Stress reduction is the most widely known benefit of practising yoga. Regularly doing yoga is linked to better stress management given its effect on cortisol (a stress hormone). Additionally, several poses also help with muscle tension, improve blood circulation, relieve fatigue, and more.

Did you know? There are 84 poses or asanas of yoga, according to texts from the 11th century and the 17th century. 

• Increases Muscle Strength & Flexibility: You must have heard or performed the famous pose ‘Surya Namaskar’. The pose or asana focuses on strengthening our muscles as it requires the contraction of various muscle groups.  Plus, there are other asanas that can also be considered for strength-building. 
• Strengthens Immunity (tips to boost immune system): The human body’s immune system can be affected by chronic stress. And a compromised immunity can make you more susceptible to illness, diseases, and more. However, yoga plays a key role here by helping manage stress & anxiety resulting in a better immune system. 
• Improves Sleep Quality: Yoga is known and also proven by scientific research that help with a person’s ability to fall asleep and stay asleep. Practising poses or asanas like Viparita Karani, Ushterasan, and promotes better sleep. 
• Helps with Weight loss & Weight Management (diet chart for weight loss): People practising yoga are mindful eaters and are more sensitive to hunger indication and feeling of fullness resulting in weight management. Some research also suggests that people who practice yoga everyday gained less weight during adult middlehood. 

Also Read: Balanced Diet Chart

Yoga for All: Simple Poses for Different Needs

Yoga poses/asanas range from easy to moderate in difficulty. Some poses are easy to perform while certain poses require long practice sessions. It is recommended to start with beginner-friendly asanas and gain flexibility & experience to further perform challenging asanas. 

Asanas/Poses	How to Perform	Key Benefits
Ardha Chakrasana (Half-wheel Posture)	Stand on the ground with the feet together & bend backwards as much as possible.  Bend the elbows & support the lower back.	Relaxes the neck & back muscles, improves spinal flexibility & removes fats from the sides.
Bhujangasana (Cobra Pose)	Lie down on the stomach with the legs together & slowly raise the head, neck & shoulders. Raise the trunk to the naval.	Strengthens back muscles, can relocate slipped discs, alleviates menstrual disorders, etc.
Siddhasana (Accomplished Posture)	Sit on the ground & fold the left leg, placing the right foot over the left making sure that the knees touch the ground. Keep the back straight	Helps with concentration, enhances digestion, improves flexibility of hips, ankles, knees, etc.
Vajrasana (Thunderbolt Posture)	Fold both the legs at the knee & place them under the buttock, position the buttocks in the space between the heels.	Strengths thigh & calf muscles, promotes digestion, helps keep the spine erect.
Trikonasana (Triangle Pose)	Spread both the legs 2-3 spread apart & lift your arm over the head & bend the body towards one side & repeat on the other side.	Relieves backaches, strengthens buttocks, useful for patients with sciatica, and more.
Paschimottanasana (Posterior Stretch Posture)	Sit on the ground & stretch legs in the front. Bend the body as forward as possible. Maintain the pose as long as comfortable.	Strengthen the abdominal muscles, helps with obesity, constipation, dyspepsia, etc.

 

Also Read: Heart Attack in Youngsters: Rising Risks, Cause, Symptoms, Preventions

Yoga and Modern Healthcare: An Integrative Approach

Yoga is recognised as a powerful ally of modern healthcare and not as a replacement. The integration of yoga with modern healthcare may lead to better preventive care, rehabilitation, and chronic disease management. Global healthcare bodies like WHO, NIH, AIIMS, and more recognise yoga as a powerful complementary therapy. 

Modern healthcare focuses on the treatment and management of acute illnesses and emergency conditions, while yoga offers services in terms of preventive, promotive, and rehabilitative methods. Here’s how yoga complements modern healthcare:

Healthcare Area	Role of Yoga
Mental Health	Reduces stress, anxiety, depression & enhances emotional balance.
Chronic Illness	Aids in managing hypertension, diabetes, asthma, arthritis & thyroid disorders.
Cardiac Health	Lowers heart rate, improves circulation & supports cardiac rehab.
Rehabilitation	Assists in recovery post-surgery or injury with improved mobility & balance.
Cancer Care	Helps manage pain, fatigue, anxiety & sleep disturbances during treatment.

 

Experts at the Calcutta Medical Research Institute, Kolkata (CMRI) emphasise practising yoga every day given its role in managing stress, improving heartbeats, controlling high blood pressure, and staying physically active. 

The Origin and Significance of World Yoga Day

The significance of International Yoga Day lies in its role as a global movement promoting health, harmony, and unity through the ancient practice of yoga. The significance of World Yoga Day focuses on:

• Promoting Global Awareness About Yoga: The aim of World Yoga Day is to raise awareness about yoga’s many health benefits worldwide.

• Highlighting its Holistic Approach: Yoga is just not physical, it’s a holistic approach involving breathing techniques, meditation, and ethical living.

• Encouraging Unity & Peace: The practice of yoga brings people together, regardless of religion, nationality, or age.
• Supporting Environmental & Social Well-Being: Yoga focuses on promoting sustainability, mindfulness, and eco-conscious living.

World Yoga Day is celebrated on the 21st of June given its the longest day of the year in the Northern Hemisphere. According to an official publication by The Government of India, the practice of yoga is believed to have started at the very dawn of civilization. The origin can be traced back to thousands of years even before the religious systems were born. 

Also Read: Healthy Diet Chart for High Blood Pressure Patients

Conclusion

We at the CK Birla Hospital, believe healthcare goes beyond medication; it involves mental peace, preventive care, and lifestyle wellness. Our experts strongly believe in the power of yoga as a complementary approach to modern healthcare. Whether it’s managing stress, supporting recovery, or promoting preventive wellness – yoga plays a valuable role. 

According to a renowned gynaecologist at the CK Birla Hospital, Dr Astha Dayal – practising yoga helps improve hormonal balance, improves blood flow in the pelvic region, helps strengthen the pelvic musculature, and leads to better reproductive health. 

From cardiologists to physiotherapists, mental health professionals to general physicians our team encourages incorporating yoga into your daily routine. Let’s honour the ancient practice of yoga, a symbol of harmony between mind, body, and spirit. This World Yoga Day, 2025 – embrace wellness, balance, and inner peace – because when we care for ourselves, we care for our world. #‘YogaForOneEarthOneHealth

FAQs

Q1. When is International Yoga Day celebrated?

International Yoga Day is celebrated on 21st June every year. 

Q2. Can anyone start yoga regardless of age or fitness level?

Yes, anyone can perform yoga regardless of age and fitness level. 

Q3. Is yoga helpful for people with chronic pain or injuries?

Yes, yoga is very helpful for people with chronic pain or injuries.

Q4. How often should I practice yoga to see results?

According to experts, 3 to 5 sessions per week can lead to noticeable improvements like increased flexibility, strength, mental well-being, etc. 

Q5. Can yoga help improve mental health?

Yes, yoga can significantly improve mental health. 

Q6. Do hospitals offer yoga-based rehabilitation or wellness programs?

Yes, hospitals including the CK Birla Hospital offer yoga-based rehabilitation programs.