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International Day of Yoga 2024—The Amazing Health Benefits Behind Yoga and 5 Accessible Poses for All Ages and Abilities

12:00am | | Tips and Advice

Whether you’re a seasoned yogi or a curious beginner, today on International Day of Yoga is the perfect opportunity to celebrate the many benefits of this ancient practice.

Yoga is much more than just a form of exercise—It's a holistic approach to wellness that can enhance your physical, mental, and emotional health.

In this blog, we’ll explore the amazing health benefits of yoga and share five poses that are accessible for people of all ages and abilities.

So, grab a comfortable spot, roll out your mat, and get ready to discover how yoga can transform your well-being, one pose at a time!

When is International Day of Yoga?

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

This year, in 2024, it falls on a Friday.

How Yoga Helps Boost Your Health

1. Enhances Flexibility and Strength

One of the most well-known benefits of yoga is its ability to improve flexibility and build muscle strength.

Regular practice helps stretch and tone the muscles, which can lead to better posture, reduced muscle stiffness, and a lower risk of injuries.

Furthermore, specific Poses like Downward Dog and Warrior II engage multiple muscle groups, helping you gain strength and flexibility simultaneously.

How it helps:

  • Improves range of motion
  • Reduces the risk of strains and sprains
  • Supports joint health

2. Reduces Stress and Promotes Relaxation

Yoga is renowned for its stress-relieving properties.

Through a combination of physical poses, controlled breathing, and meditation, yoga helps to calm the mind and reduce tension.

Practices such as Hatha yoga and Restorative yoga are particularly effective for relaxation and stress reduction.

How it helps:

  • Lowers cortisol levels
  • Promotes a sense of calm and well-being
  • Enhances mental clarity and focus

3. Boosts Mental Health

In addition to reducing stress, yoga has been shown to improve mental health by alleviating symptoms of anxiety and depression.

The mindfulness and meditation components of yoga encourage a greater sense of self-awareness and presence, which can be incredibly therapeutic.

How it helps:

  • Improves mood and emotional resilience
  • Increases self-esteem and body awareness
  • Reduces symptoms of anxiety and depression

4. Improves Cardiovascular Health

Yoga can be a heart-healthy practice, especially when it involves dynamic and flowing styles like Vinyasa or Ashtanga.

These styles increase heart rate, improve circulation, and contribute to overall cardiovascular fitness.

Even more gentle forms of yoga have been shown to lower blood pressure and reduce the risk of heart disease.

How it helps:

  • Enhances circulation
  • Lowers blood pressure
  • Improves heart rate variability and cardiovascular endurance

5. Aids in Chronic Pain Management

For those suffering from chronic pain conditions such as arthritis, back pain, or fibromyalgia, yoga can offer significant relief.

Gentle stretching and strengthening poses can alleviate pain, improve mobility, and enhance overall quality of life.

Additionally, the mindfulness aspect of yoga helps individuals manage pain more effectively by fostering a positive mindset and coping strategies.

How it helps:

  • Reduces inflammation and pain
  • Enhances physical function and mobility
  • Promotes a better quality of life

Yoga Poses for Everyone

Yoga can be incredibly inclusive, with many poses adaptable for people with mobility restrictions. Here are five yoga poses suitable for individuals with limited mobility, along with their benefits:

1. Chair Mountain Pose (Seated Tadasana)


  • Sit tall in a sturdy chair with your feet flat on the floor.
  • Place your hands on your thighs.
  • Inhale, raise your arms overhead, palms facing each other.
  • Lengthen your spine and sit up tall.
  • Hold for a few breaths, then lower your arms.


  • Improves posture and alignment
  • Enhances focus and concentration
  • Provides a gentle stretch to the upper body

2. Chair Cat-Cow Stretch (Seated Marjaryasana-Bitilasana)


  • Sit on a chair with your feet flat on the floor.
  • Place your hands on your knees.
  • Inhale, arch your back, lift your chest, and look up (Cow Pose).
  • Exhale, round your back, tuck your chin to your chest (Cat Pose).
  • Repeat the movements, flowing with your breath.


  • Improves flexibility in the spine
  • Helps relieve tension in the back and neck
  • Encourages mindful breathing

3. Chair Forward Bend (Seated Uttanasana)


  • Sit on the edge of a chair with your feet hip-width apart and flat on the floor.
  • Inhale, lengthen your spine.
  • Exhale, hinge at your hips and fold forward, reaching your hands towards your feet or the floor.
  • Let your head and neck relax.


  • Stretches the back and hamstrings
  • Promotes relaxation and stress relief
  • Helps improve digestion by stimulating abdominal organs

4. Chair Spinal Twist (Seated Ardha Matsyendrasana)


  • Sit on a chair with your feet flat on the floor.
  • Place your right hand on the back of the chair and your left hand on your right knee.
  • Inhale, lengthen your spine.
  • Exhale, gently twist to the right, looking over your right shoulder.
  • Hold for a few breaths, then return to the center and repeat on the other side.


  • Improves spinal mobility
  • Aids digestion and detoxification
  • Relieves tension in the back and shoulders

5. Chair Pigeon Pose (Seated Eka Pada Rajakapotasana)


  • Sit on a chair with your feet flat on the floor.
  • Cross your right ankle over your left knee, creating a figure-four shape with your legs.
  • Sit up tall and, if comfortable, gently lean forward to deepen the stretch in your hip.
  • Hold for a few breaths, then switch sides.


  • Opens the hips and stretches the glutes
  • Helps alleviate lower back pain
  • Enhances flexibility in the hip joint

For more yoga poses to try out, click here.

Whether you’re looking to enhance your flexibility, reduce stress, boost your mood, improve heart health, or manage chronic pain, yoga offers a holistic and accessible way to achieve your wellness goals.

So, grab your mat, take a deep breath, and embark on your journey to better health with yoga!

Happy International Day of Yoga!

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