International Yoga Day with Yog4Lyf

Hello Everyone, One of the most awaited day that I love to celebrate is International Yoga Day on 21st June. Reason behind my ecstasy is the inclusive nature of yoga in itself. Yoga embraces everyone with an open arm whether you are poor or rich, hindu or muslim, speak hindi or english. Yoga never discriminates.

We all are going through a phase which seems to be very scary. Listening news and getting updates and terrified and wondering what’s coming next. Don’t worry we are all on the same boat, I know we are looking forward to some positive light in our lives. You are doing good so far, HOPE is the first step to a great survival.

Let us support each other

As we all know that practising yoga keeps our body and mind healthy, it is something we all need in these desperate times. Let us know more about the International Day of Yoga.

The United Nations proclaimed 21st of June as the International Day of Yoga. It was first proposed by the Prime Minister of India, Narendra Modi in 2014 during the 69th session of General Assembly. The motive of celebrating this day is to create awareness about Yoga, benefits of practising yoga and motivating people to switch to a healthier lifestyle.

international yoga day vector

Genesis of International Yoga Day

The first International Yoga Day was celebrated in 2015, and it has been celebrated every year since then.

Last year, in 2019, it was celebrated at various places in India, but the main event was held in Ranchi. Approximately 40,000 people attended the event. The theme for last year was ” Yoga for Heart”.

This year we would be celebrating the 6th International Yoga day at our safe place, home. The theme this year is ” Yoga at home and Yoga with family“. Its was planned that the 6th International Yoga Day would be celebrated at Leh, but unfortunately, the whole world is hit by Covid19.

Now that the whole family will be together and now it would be a bonding and fun activity for the whole family. Yes, it’s all about staying positive in the midst of a Pandemic. Remember, this too shall pass!

yoga at home vector

Why celebrate International Yoga Day?

Now let us concentrate on the good part, we celebrate majority of international days right, we hit the day by posting something on the social media or trying to make a difference, it might be a small activity but it gives you the satisfaction of doing something to make a difference. Some do gardening on World Environment Day, some might put efforts to make their mother or father feel special on their days and it goes on. I’m sure you must be getting my hint. Yes! Exactly! Make a difference in your own life and motivate your loved ones to join you to practise yoga on this very International day of Yoga.

And those who already have the same plans, I’m sure you are very much aware of the benefits of yoga. Lets Practise Yoga and shift ourselves to a healthier lifestyle.

Here are some easy Yoga Asanas that you could practise at home with your family. I’m sure it would make a difference in your lives.

To begin with, let us try some 6 yoga poses that can be done easily even if you have never practised yoga.

1. Sukhasana | The easy pose

girl doing sukhasana


  • If you find it difficult to interlace legs and put your heels on your lap. You can simply sit cross-legged.
  • Palms on knees, facing up, thumb and index finger joined at the tips in an arc, other fingers straight out.
  • Keep your spine straight
  • Close eyes focus on your breathing.
  • Next, sit still and calm and practise gentle, deep breathing. Imagine you are in space and the energy flows in through the top of your bead and into your body when you breathe in.
  • Then slowly breathe out with your nostrils and making a humming while you exhale.
  • Repeat this process till you find yourself calm and focussed


  • It enhances and stimulates the immune system.
  • Improves function and strengthens cells, tissue, glands and organs.
  • It also releases stress, anxiety and depression.
  • Removes heart blockages and cures heart problems.
  • It increases blood circulation.
  • Cure asthma, headache, migraine, neurological problems, depression, and gastric problems.


  • If while practising any of the above and if you feel uncomfortable, then take a pause and lie down for a while.

2. Tree pose | Vriksasana

Tree pose yoga for increasing height | How to do for beginners | Benefits | Yog4lyf


  • Stand straight with both your legs well balanced.
  • Raise your feet and place it on your inner thigh of another leg, above knees.
  • Your whole sole area of the raised leg should be touching the inner thigh
  • Maintain a balance on one leg might be difficult, try putting a right and balanced amount of weight on the body parts.
  • Raise your hands above your head and let your palm face each other, and then brought close to each other, joining.
  • Maintain the balance and hold the pose as long as possible, practice it every day and try keeping a goal of maintaining the pose for 1minute.


  • It strengthens the spine, tones leg muscles, and loosens hip joints.
  • It helps in improving both balances and pose and aids neuro-muscular coordination too.
  • The knees and shoulders become stronger.
  • It relieves those suffering from sciatica and reduces flat feet.
  • It makes you stable, flexible, and patient.
  • It enhances concentration and activates all the mental faculties.


  • Never place your feet exactly on the side of the knees, as the pressure would damage your knee, thus it should be always placed above knees in the inner thigh area.
  • If you are suffering from high blood pressure, do not keep your hand above your head, place them near your chest.
  • Avoid this pose if you are suffering from insomnia or migraine.

3. Cobra pose | Bhujangasana

How to do Cobra Pose Step by Step Guide | Yoga for Back Pain | Yog4lyf


  • To begin with, first, lie down flat on your stomach.
  • Place your legs comfortably and toes touching the floor and sole facing the roof.
  • Then place your palm near your chest,
  • Keep your elbows closely tucked inside.
  • Then without moving your lower body, raise our upper body supported by your hands.
  • Keep breathing normally and stay in the same position for 30 second
  • Withdraw from that position, take rest and try again for more 30 seconds.


  • It helps in toning your abdominal area.
  • Makes your arms stronger by holding the weight of your upper body.
  • Stretches your shoulders, chest, and abdominal area.
  • It also improves menstrual irregularities and elevates your mood.
  • It helps to heal your lower back pain.
  • It opens up your heart and reduces stress and anxiety relief.


  • Do not practice Cobra pose, if you have any recent back or wrist injury.
  • Avoid if you are pregnant.

4. Warrior pose 2 | Virabhadrasana 2

How to Perform Warrior Pose 2 | Yoga for flexibility | Yoga for Strength | Yog4Lyf


  • Stand straight and keep 3ft distance between your legs.
  • Turn your right leg to 90-degree angle and the left leg be kept in a comfortable angle
  • Then turn your upper body to your right side and bend a little, folding your right leg and left leg straight.
  • Raise your hands by your side and hold the pose for 30 seconds
  • Repeat the same on the other side too
  • You can gradually increase the time of holding the pose can repeat the same after taking some rest.


  • This pose helps stretch your hips, groins and shoulders.
  • Also good for pregnant ladies in their 2nd trimester.
  • It opens up the lungs and lets you breathe more oxygen.
  • This pose helps in better blood circulation.
  • Elevate your energy and mood.
  • It also strengthens thigh and calf muscles.
  • Holding hand by your side also tones your arms.


  • Avoid this pose if you are suffering from high blood pressure and any heart problems.
  • Avoid this pose if you recently suffered from Diarrhoea.
  • Use some support if you have any knee-related issues, like any kind of injury or arthritis.

5. Half Camel Pose | Ardha Ustrasana

How to Perform Camel pose/Ustrasana | Thyroid Management | Spine Health | Yog4Lyf


  • Kneel down on your knees.
  • Keep your toes pointed to the floor.
  • Breathe in and stretch your lower back and support it with your hands near your hips.
  • As you bend backwards, your hips will push itself ahead.
  • support and balance your body.
  • Breathe and hold this pose for 3-6 breaths.


  • It opens and stretches the shoulders, chest and upper arms.
  • It tones the kidney and stimulates the respiratory and digestive system.


  • Avoid this pose if you are suffering from knee, neck or shoulder pain.

6. Corpse Pose | Savasana

white dress girl doing shavasana.


  • Lie down on your back and keep your legs straight on the floor.
  • lets your hands rest by sides of your body, palm facing up.
  • Close your eyes and breathe deeply.
  • This pose is to relax.
  • When you are done with the pose gently lift up your body sideways and avoid jerks.


  • Calms the brain and helps relieve stress and mild depression.
  • Relaxes the body and helps lower the blood pressure.
  • Reduces headache, fatigue, and insomnia.


  • If it feels uncomfortable, bend your knees and relax.
Yog4Lyf yoga asana

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