As an oncologist, I have seen the direct effects of chronic stress, poor immunity, and lifestyle diseases on cancer development and recovery. As a yoga practitioner, I have also witnessed the powerful healing and preventive role yoga can play in a person’s health journey. That’s why, each year, International Yoga Day holds a special place in my heart and in my practice.
Celebrated globally on June 21st, International Yoga Day promotes the physical, mental, and spiritual benefits of yoga. It is not just a symbolic day but a powerful reminder that integrating holistic practices like yoga can improve health outcomes, prevent disease, and enhance quality of life.
Why International Yoga Day Matters in 2025
In a post-pandemic world and rising cases of non-communicable diseases like heart disease and cancer, yoga is no longer just a wellness trend it’s a necessary lifestyle intervention.
Key reasons why International Yoga Day 2025 is more relevant than ever:
- The WHO estimates that non-communicable diseases (NCDs) account for over 70% of global deaths.
- Yoga helps manage risk factors like obesity, hypertension, stress, poor sleep, and inflammation, which are common contributors to both heart disease and cancer.
- According to the AYUSH Ministry, over 30 crore people across the globe participated in International Yoga Day events in 2023. This number is expected to rise in 2025.
- Research has shown that regular yoga can reduce cortisol (stress hormone) by up to 40%, improving both mental and immune health.
Physical Benefits of Yoga: More Than Just Flexibility
I often recommend yoga as part of an integrative care plan not just for flexibility, but for deeper, systemic benefits.
Proven Physical Benefits Include:
- Improved cardiovascular health
- Certain asanas (e.g., Vrikshasana, Tadasana) regulate heart rate and improve circulation.
- Better respiratory function
- Pranayama practices like Anulom-Vilom enhance lung capacity and oxygenation.
- Stronger immunity
- Regular practice reduces inflammation markers like CRP (C-Reactive Protein).
- Lower blood pressure and blood sugar levels
- Particularly useful for people with diabetes, PCOS, or hypertension.
- Enhanced balance, mobility, and core strength
- Crucial for elderly populations and cancer survivors regaining mobility.
Mental and Emotional Benefits of Yoga
Cancer patients and caregivers often report anxiety, depression, and sleeplessness. Yoga, in my clinical experience, is highly effective in improving mental health parameters.
Mental Health Benefits Include:
- Reduced anxiety and depression
- Mindfulness, breath control, and meditative focus calm the nervous system.
- Improved sleep quality
- Practices like Yoga Nidra can significantly enhance sleep efficiency.
- Better emotional regulation
- Regular yoga can lower amygdala hyperactivity responsible for emotional overdrive.
- Increased resilience and positivity
- Patients undergoing chemotherapy report better coping mechanisms with guided yoga therapy.
Tip: Just 20 minutes of daily yoga can enhance serotonin levels naturally.
Yoga for Cancer Prevention and Recovery
I strongly believe that yoga should be part of both preventive and supportive cancer care. While yoga is not a substitute for clinical treatment, it supports physical strength, emotional balance, and immune health.
Evidence-Backed Roles of Yoga in Oncology:
- Reduced chemotherapy-induced fatigue
- Improved digestive function during radiation
- Better treatment compliance due to improved mood and energy
- Enhanced immune function and lymphatic circulation
- Support in lymphedema management through gentle stretches and breathing
Easy Daily Yoga Routine for Beginners
Whether you’re a corporate employee, student, homemaker, or recovering from illness—yoga can be adapted to your lifestyle. Here’s a simple 20-minute daily sequence I recommend:
Morning Practice (20–25 minutes):
- Tadasana (Mountain Pose) – 2 minutes
- Vrikshasana (Tree Pose) – 1 minute per leg
- Bhujangasana (Cobra Pose) – 2 minutes
- Setu Bandhasana (Bridge Pose) – 2 minutes
- Adho Mukha Svanasana (Downward Dog) – 2 minutes
- Anulom Vilom (Alternate Nostril Breathing) – 5 minutes
- Bhramari (Bee Breath) – 3 minutes
- 5-minute Meditation (with Om chanting or guided audio)
Pro Tip: Practice yoga on an empty stomach. Avoid immediately after meals.
Tips to Celebrate International Yoga Day 2025
Make this day more than just a photo-op. Use it as a springboard to integrate yoga into your life.
Celebration Ideas for Individuals and Communities:
- Join a local yoga event organized by AYUSH, NGOs, or hospitals.
- Start a 21-day yoga challenge with friends or colleagues.
- Teach simple yoga to elderly family members or children.
- Host virtual yoga sessions for cancer patients or caregivers.
- Share your story on social media about how yoga helped you heal.
Common Myths About Yoga Debunked
Myth 1: You need to be flexible to do yoga.
Truth: Flexibility is the result of yoga, not a requirement.
Myth 2: Yoga is only physical stretching.
Truth: Yoga includes breathwork, meditation, and lifestyle principles that promote complete well-being.
Myth 3: Yoga is only for the young and fit.
Truth: Yoga can be adapted for any age, health condition, and mobility level including wheelchair yoga.
Choosing the Right Yoga Style for Your Health Goal
Depending on your health, age, and needs, choose the yoga path that works best for you:
| Goal | Recommended Yoga Style |
|---|---|
| Stress Relief | Hatha Yoga, Yin Yoga |
| Weight Loss | Power Yoga, Vinyasa Flow |
| Spiritual Focus | Kundalini Yoga |
| Cancer Recovery | Restorative Yoga, Pranayama |
| Senior Health | Chair Yoga, Gentle Yoga |
Always consult your doctor before starting any new physical activity, especially if you have heart disease, cancer, or chronic conditions.
Final Thoughts
In medicine, we treat diseases. In yoga, we treat the root cause. I have seen how yoga empowers patients to feel in control again of their breath, their pain, and their hope.
International Yoga Day 2025 is more than a celebration it’s a call to action for each of us to realign with our bodies, calm our minds, and care for our spirits.
Start where you are. Just one pose. One breath. One moment of awareness. That’s yoga.
External Authoritative References:
- Ministry of AYUSH: https://yoga.ayush.gov.in
- WHO on Noncommunicable Diseases: https://www.who.int/news-room/fact-sheets/detail/noncommunicable-diseases
- National Cancer Institute (USA) – Yoga in Cancer Care: https://www.cancer.gov/about-cancer/treatment/cam/patient/yoga-pdq
- ResearchGate – Yoga & Immunity Study: https://www.researchgate.net