International Yoga Day: Start your journey to inner peace with these simple practices

Each year on International Yoga Day, the world quietly turns its attention inward. Amid the clamor of deadlines, news cycles, and endless scrolls, this International Yoga Day feels like a pause button, an opportunity not just to stretch the body, but to re-centre the self.

But yoga, in its truest form, means return to breath, to balance, and to the space within that remains untouched by chaos. What makes this return, so vital today is the truth of it. And that truth is simple: peace doesn’t arrive from outside. It grows from the inside.

Let’s explore how you can begin that process through deeply grounding practices. Just the beginning of something honest.

Why we need yoga today (More than ever)

Before diving into practice, let’s pause for a moment. Why yoga? Why now?

We live in a world that is permanently switched on. Notifications don’t sleep. Our calendars are colour-coded war zones. Amid this overstimulation, yoga offers a rare, radical thing: Stillness.

·       Stress, burnout, and fatigue aren’t just mental struggles; they lodge themselves physically in our bodies. Yoga works not by confronting them head-on but by dissolving them through breath, movement, and awareness.

·       Science now confirms what ancient yogis intuited: Yoga lowers cortisol, regulates blood pressure, enhances neuroplasticity, and even rebuilds emotional resilience.

·       Most importantly, yoga reintroduces us to something we often forget, i.e., ourselves.

Yoga is not a workout. It’s a work-in.

Let’s be clear: Yoga is not about touching your toes, it’s about what you learn on the way down. This is where many first-timers get derailed. They confuse yoga with a flexibility contest or performance art.

The truth is quieter and deeper. Yoga isn't something you do to impress others; it's something you do to understand yourself. Every asana (pose), every pranayama (breath), every pause in between, they’re all mirrors. They show you your resistance, your impatience, your inner critic, and yes, even your gentleness.

So, how do you begin? Not with handstands. Not with Sanskrit chants. But this International Yoga Day starts right here, exactly as you are.

Simple yet profound practices to begin your journey

Here’s a handpicked set of practices that start small but go deep. These are not about physicality, but about internal shifts. About becoming more, you.

1. The ‘pause practice’ (2 Minutes, no mat needed)

Where to do it: Anywhere, desk, couch, commute

When: Multiple times a day, especially between tasks

This yoga is stripped of its essence: awareness.

·       Sit or stand still.

·       Take one deep inhale through your nose, and hold it for 2 seconds.

·       Exhale slowly through your mouth.

·       Do this 5 times, eyes open or closed.

·       That’s it.

Why it matters: This is how yoga sneaks into your real life through micro-hinges of awareness. The pause slows down time. It reminds you. With consistency, it rewires your brain to respond, not react.

 2. The ‘spine whisper’ sequence (5–7 minutes, gentle movement)

Purpose: Reconnect with the central channel of your energy, your spine.

Your spine isn’t just a structural pillar. In yogic terms, it’s Sushumna Nadi, the main energy highway. When the spine moves freely, so does your breath. And when your breath flows, so does your mind.

Try this:

·       Cat-cow tilts (Marjaryasana-Bitilasana): 1–2 minutes

·       Seated side bends: 1 minute on each side

·       Standing forward fold (Uttanasana): 2 minutes

·       Supine twist (Supta Matsyendrasana): 1–2 minutes

Move your breath. Not fast, not performative. Let your spine speak to you.

3. ‘Breath as an anchor’ (The most underrated yoga of all)

Practice:

·       Sit still. Inhale to a count of 4.

·       Hold for 2.

·       Exhale to 6.

·       Repeat 5 -10 rounds.

Why it’s transformative: You’re telling your nervous system, “You’re safe.” Breath is the first responder in moments of fear or overload. Mastering your breath is more like neurological sovereignty.

 4. Walking yoga: Mindfulness in motion

Yoga doesn’t belong only to mats. Try this during your next walk:

·       Leave the headphones behind.

·       Sync your steps to your breath.

·       Notice textures, colours, and smells.

·       Be fully in the walk.

This is yoga: The practice of being present in motion. It turns a mundane walk into a meditative ritual. It reawakens your senses, which are dulled by screen time and routine.

5. The ‘self-compassion bow’ (A practice most people skip)

At the end of your day, sit or lie down. Place one hand on your heart, the other on your belly. Close your eyes. Whisper to yourself:

“I did enough. I am enough. I am learning, and I am growing.”

Bow your head to your own efforts.

Why this matters: Most yoga journeys get interrupted by self-judgment. The comparison trap. The inconsistency of guilt. But yoga is not a race. This bow? It’s your gentle rebellion against burnout culture.

 What International Yoga Day should really be about?

It’s tempting to reduce International Yoga Day to a global fitness festival. But that is missing the point. At its heart, the day should remind us:

·       That stillness is strength.

·       That inner peace is necessary.

·       Yoga is a sanctuary.

In a way, this day is a checkpoint, a pause in the calendar that asks:

“Have you connected with yourself lately?”

Final note: You’re on time!

If you’re reading this on International Yoga Day and you haven’t started yet, it’s okay. Whether you're 16 or 60, flexible or frozen, overworked or overwhelmed, you can begin now. Because inner peace has no deadline, and the body you have today is exactly the right one to begin with. Just as yoga reminds us to care for our emotional and physical wellbeing, it’s equally important to secure our future wellbeing in practical ways. 

Having the right insurance is a form of self-care, too. It gives your mind the space to heal, grow, and stretch freely, without the fear of the unexpected. Zurich Kotak General Insurance believes in supporting this journey not just in crisis, but in prevention and peace of mind. After all, true wellbeing comes not just from daily habits, but also from thoughtful safeguards.