Yoga Day 2024: Connecting Self and Society via Harmony

Yoga day 2024

Yoga is more than just the physical postures we practice and enjoy in yoga class. At its essence, yoga represents a connection with the divine.


On Yoga Day 2024, we gather together to honour an ancient practice that has improved many lives across the world. Yoga is more than simply a set of physical postures; it is a path to inner calm, a tool for personal development, and a bridge that links us to our community and the globe.

As we unroll our mats and take a deep breath, remember that yoga brings us together in mind, body, and soul. It teaches us resilience, cultivates compassion, and inspires us to live in accordance with ourselves.

 Comprehensive advantages of yoga.

International Yoga Day, observed annually on June 21st, emphasises the significance of yoga in our everyday lives. This day is dedicated to promoting yoga’s comprehensive advantages, both for individuals and the community. As we investigate the importance of yoga for oneself and society, we will look at its transformational impact on physical, mental, and spiritual dimensions.

 Yoga has constantly evolved to reflect cultural and historical developments. Yoga has been a dynamic and developing practice throughout its classical phase, which was defined by Patanjali’s Yoga Sutras, until the present age, when numerous varieties have evolved.

What Does Yoga Mean for the Individual?

For the individual, yoga is a path to self-discovery and self-improvement. It offers tools for achieving physical fitness, mental clarity, and spiritual awakening. Through regular practice, individuals can unlock their full potential.

  • Benefits to the Mind and Body

    Yoga has several advantages for both mental and physical health. Some of the most well-recognised benefits of yoga include:

    Reduce stress and anxiety.
  • Enhanced sleep quality
  • Reduced cortisol levels;
  • Relief from different medical issues
  • It relieves allergy and asthma symptoms.
  • Benefits include lower blood pressure,
  • help stop smoking, and a slower heart rate.
  • Spiritual Development
  • increased feelings of well-being
  • Benefits include less muscular stress,
  •  increased strength and flexibility,
  •  Slower the ageing process.

    “Yoga offers substantial benefits for the time and energy put into it, making it a very rewarding practice.”

— The five primary paths of yoga that guide us towards spiritual unity.

1. Hatha Yoga

Hatha Yoga is the most widely recognized form of yoga in the West. It encompasses the physical practice of yoga postures, known as asanas, which have gained immense popularity. Beyond the physical postures, Hatha Yoga incorporates breath control techniques (pranayama) and cleansing rituals (kriyas) to purify and fortify the body. These practices aim to harmonize our internal and external states, ultimately preparing the body to remain still and focused during meditation

The Health Benefits of Hatha Yoga

There is substantial research highlighting the health benefits of Hatha Yoga. While many studies use the term “Hatha Yoga” broadly to describe yoga practices that combine poses and breathing techniques, specific benefits have been identified even without narrowing it down to slower-paced, alignment-focused practices. With that understanding, here are some health benefits associated with Hatha Yoga:

Reduced Anxiety:

 A 2016 meta-analysis of 17 studies involving 501 participants found preliminary evidence that Hatha Yoga can help treat anxiety.

Improved Balance:

A small 2014 study with 34 male participants showed that those who completed a five-month Hatha Yoga program improved their postural control. The study concluded that Hatha Yoga training can enhance body balance.

Fitness Enhancements:

A 2015 study of Chinese adults revealed that a 12-week Hatha Yoga program positively impacted various fitness components, including cardiovascular endurance, muscle strength, endurance, and flexibility.

In addition to these specific studies on Hatha Yoga there is extensive research on the general benefits of yoga. This research suggests that yoga can help manage pain, lower BMI and blood pressure, reduce menopausal symptoms, aid in managing chronic diseases, improve mental health, and more.

Yoga also boosts endurance. According to Michael Taylor, co-founder of Strala Yoga,

“Yoga makes you very movable and very capable. You get to be strong in not just one direction, but in everything you can imagine doing in every direction without tiring.”

Karma Yoga: The Path to Spiritual Liberation

Karma Yoga is a transforming route for breaking free from the wheel of karma and discovering our true selves, free of ego and attachments. Karma Yoga, often known as the “Yoga of Action,” is executing obligations selflessly and without regard for the outcome, instead focusing on the purity of the deed. In this discussion, we will look at the essence of Karma Yoga, its benefits, and practical ideas for incorporating it into daily life.

The Essentials of Karma Yoga:

1. Duty

Understanding Dharma:

Everyone has responsibilities in life that are shaped by society, family, and personal preferences. These tasks are referred to as dharma.

Recognise and rank duties:

Identify and prioritise your responsibilities. Recognise that your biggest responsibility is to yourself. Ensure your

Identifying and Ranking Duties:

Determine and prioritise your responsibilities. Recognise that your biggest responsibility is to yourself. Take care of yourself so that you can properly help others.

Perform with diligence:

Every responsibility, no matter how big or small, reflects one’s utmost efforts.

For example, cleaning a room or finishing a task requires devotion.

2. Definition of Ego:

Your self-image is fashioned by your preferences, dislikes, and wants. It frequently impacts your behaviour.

The Impact of Ego:

While ego can sometimes motivate performance, it can also distort reality and muddle comprehension.

Selfless Action:

Complete tasks without focusing on oneself. The objective is to regulate and ultimately transcend the ego.

3. Attachment:

Impartial Duty:

Perform your obligations impartially and without attachment. Give your best effort.


As a teacher, treat every student equally and without favouritism. Concentrate on the chore itself, not the consequence.

4. Expectation of Rewards (Acting Without Expectation):

Avoid expecting a return. Whether you’re working for a wage or caring for loved ones, do what’s right rather than for personal benefit.

Pure Intent:

This technique assures that your activities are motivated by honesty rather than a desire for profit.

Benefits of Karma Yoga

Karma Yoga offers several advantages, some are instant, while others are realised over time with regular practice. Here are three major benefits:

1. Reduces Ego

 Karma Yoga teaches you to behave based on necessity rather than want. Over time, this exercise decreases your ego, resulting in purer objectives.

2. Clarified Priorities

Understanding Importance: Practicing Karma Yoga explains what genuinely matters. You understand your obligations and carry them out without attachment or self-centred reasons.

3. Balances Karma-Healing Previous Wrongs:

Selfless activities without ego or personal goals can balance previous karmic actions and prevent future bad karma.

Mantra Yoga

Mantra Yoga is a style of yoga that uses mantras to awaken the self and improve the contemplative components of physical yoga practice.

It is a precise science that engages the mind by concentrating on the tone, length, and repetition of mantras.

Repeating them helps individuals connect with their inner divinity, generating positive vibrations that benefit both the chanter refers to the act of repeating mantras.

Benefits of Mantra Yoga:

 Mantra yoga is a strong exercise that unifies the body, mind, and spirit.

The mantras sung during this exercise are thought to be related to holy forces, and their vibrations have a strong impact on the body’s energy centres.

 Advantages of mantra yoga:

 1. Eliminating Negative Emotions:

Each mantra has a distinct frequency that cleanses the body inside. This cleaning method targets and eliminates undesirable emotions, including jealousy, arrogance, fear, and perplexity.

2. Mantra Yoga balances:

Mandra yoga Balances the doshas (Vata, Pitta, and Kapha) and promotes the flow of amrita (the nectar of heavenly ecstasy) from the crown to the root chakras.

3. Improves Awareness and Concentration:

Regular practice leads to increased effectiveness.

4. Absorbing Divine Attributes:

Practising chanting a mantra with concentration and focus can help practitioners absorb the attributes of the god connected with it, leading to spiritual progress.

5. Mantra Yoga promotes positivity

This Mandra Yoga promotes positivity by focusing on the good vibrations of a hymn, leading to awareness.

This practice instils positivism in the practitioner, improving their attitude towards life and Society.

Bhakti Yoga

Bhakti Yoga is a practice of devotion and love for the divine. By engaging in prayer, devotion, and rituals, one completely surrenders to a higher power.

The goal is to develop a deep love for the divine, viewing all beings as expressions of the divine presence.

Benefits of Bhakti Yoga

 The practice of Bhakti yoga has several advantages for both mental and emotional health. 

1. Enhanced Mood:

Group chanting, a core practice of Bhakti yoga, has been related to increased mood and psychological well-being.

Chanting sessions conducted online have also been demonstrated to improve psychological well-being.

2. Increased Well-Being:

Research shows that prayer and devotional activities linked with Bhakti yoga improve subjective well-being.

These behaviours promote optimism and satisfaction.

3. Stress Reduction:

Bhakti yoga, namely mantra meditation and hybrid practices such as Bhakti Flow or Hatha & Bhakti Yoga, has been linked to lower stress levels. This can benefit both mental and physical wellness.

4. Improved Attention:

According to research, praying or reciting mantras might help people focus less on their anxieties and improve their ability to stay focused on the good things in life.

5. Pain Relief:

Practices emphasising devotion and connection with the Divine through Bhakti yoga provide anecdotal benefits in pain management and emotional recovery.

6. Experience of Bliss:

A primary goal of Bhakti yoga is to develop rasa, a state of great bliss that results from oneness with the Divine.

Many practitioners describe experiencing subjective sensations of happiness and spiritual fulfilment as a result of their dedication.

Overall, Bhakti yoga takes a comprehensive approach to promoting mental, emotional, and spiritual wellness, giving practitioners skills for cultivating happiness, managing stress, and deepening their spiritual connections.

Jnana Yoga

Jnana Yoga aims to achieve spiritual emancipation via the cultivation of wisdom and knowledge.

Jnana yoga entails profound thought, introspection, and scripture study to discover the real essence of the self (atman) and the cosmos.

It needs a keen mind and the capacity to distinguish between the eternal and the transitory.

Benefits of Janana Yoga

 Jnana Yoga does not aim for personal gain or accomplishment. However, this practice indirectly improves life and relationships in a variety of ways, frequently without being noticed.

Here are a few advantages of Jnana Yoga that I’ve personally experienced along my journey:

1. Promotes Thoughtful Responses:

A change happens when we observe our regular reactions and investigate their underlying causes.

We become aware of outdated mental habits that previously weighed us down unintentionally. This understanding enables us to avoid dissatisfaction and make way for better, ego-free decisions.

2. Cultivates Meaning and Purpose:

As we contemplate and gather insights, our genuine purpose becomes more evident. We may uncover our ability to heal others through writing or speech or find satisfaction in sharing our daily experiences.

3. Promotes Self-Acceptance:

Accepting all aspects of ourselves, including feelings like wrath and envy, enables us to sit with bravery.

This practice reduces judgement towards comparable features in others—friends and strangers alike. As the ego shrinks, empathy and compassion automatically increase. It becomes clear that we are all travelling down similar pathways.

Jnana Yoga therefore serves not just as a route for personal reflection and insight but also as a way of cultivating deeper relationships with oneself and others, resulting in a more harmonious and meaningful life.

Raja Yoga

Raja yoga, often known as “Royal Yoga,” emphasises meditation and mental discipline.

It includes the renowned Eight Limbs of Yoga, as delineated by the sage Patanjali in the Yoga Sutras.

These limbs include ethical practices (yama and niyama), bodily postures (asana), breath control (pranayama), sensory withdrawal (pratyahara), concentration (dharana), meditation (dhyana), and, finally, absorption or enlightenment (samadhi).

Benefits of Raja Yoga Meditation:

1. Reduces Stress and Anxiety:

Raja Yoga, unlike other kinds of yoga, focuses on mind management and control rather than regulated breathing.

A quiet mind promotes greater emotional and cognitive regulation, allowing you to moderate your emotions and retain composure in difficult situations.

2. Reduces Negative Habits:

Raja Yoga meditation promotes good traits like happiness, bliss, wisdom, serenity, love, calmness, and inner power.

These beneficial characteristics direct the mind towards constructive thinking, automatically replacing negative ideas and behaviours.

3. Enhances Clarity and Focus:

Practising Raja Yoga meditation involves letting go of distracting thoughts and cultivating inner silence.

This mental decluttering promotes clarity of thought and enhances focus in daily life. It also aids in understanding life’s purpose and direction.

3. Boosts Clarity and Focus:

Raja Yoga meditation requires letting go of distracting ideas and creating inner quiet. This mental cleaning improves clarity of mind and attention in everyday life. It also helps to grasp life’s purpose and direction.

4. Improves Memory and Concentration:

Raja Yoga improves memory and concentration by keeping the mind in the present moment using techniques such as open-eye meditation and focused attention. The discipline of focusing thoughts on a single point increases productivity and produces superior results.

5. Improves Sleep Quality:

Raja Yoga meditation teaches the mind to focus on pleasant ideas while also reducing worry and tension, two prominent causes of sleep disruptions. Deeper and more peaceful sleep is promoted by relaxing the mind and removing unpleasant mental chatter.


Yoga Day 2024 highlights the transformative power of yoga for both individuals and society. By practicing yoga, we can achieve physical health, mental clarity, and spiritual growth, fostering a sense of community and global harmony.

Call to Action

Celebrate Yoga Day 2024 by joining a local class, attending a community event, or practicing at home. Inspire others to explore the benefits of yoga and help create a healthier, more harmonious world.