Yoga Day 2025: Embracing the power of breath and balance

As the world observes International Yoga Day 2025, millions gather across countries, parks, schools, and homes to roll out their mats and reconnect with themselves. This year’s theme, “Yoga for Self and Society,” beautifully captures yoga’s power to transform not only individual lives but also collective well-being.

In an exclusive interaction with Hook, yoga teacher and wellness expert Shivanki shared her insights on why yoga is far more than just a fitness trend. According to her, the unique benefits of yoga go well beyond what conventional workouts offer, enriching life on three fundamental levels physical, mental, and spiritual.

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Yoga and the physical body: Breath as the foundation

“Yoga is not just about flexibility or physical strength it’s about breath,” says Shivanki. She explains that every asana (yogic posture) is performed with mindful breathing conscious inhalation and exhalation which helps regulate the nervous system, improve lung capacity, and support the health of internal organs. Unlike gym-based workouts that often isolate muscle groups, yoga works holistically, harmonizing the body’s inner systems.

Breath-oriented movement ensures that the practitioner is not just moving for appearance or tone, but for internal healing and strength. Over time, this practice leads to better digestion, enhanced immunity, and even pain relief from chronic conditions like arthritis or backaches.

Mental well-being through Pranayama

Beyond the body, yoga offers a sanctuary for the mind. “After performing asanas, we transition into pranayama, the practice of controlled breathing,” explains Shivanki. Techniques such as Anulom Vilom, Bhastrika, and Bhramari have a calming effect on the brain, stabilizing thoughts and emotions.

These breathing techniques help combat anxiety, depression, and insomnia ailments that are increasingly common in our fast-paced digital lives. Regular practice can significantly reduce stress hormone levels and help individuals stay grounded in the present moment.

“Pranayama brings deep relaxation,” says Shivanki, “and it’s one of the most powerful, yet underutilized tools we have for mental clarity and emotional balance.”

The spiritual connection: Yoga beyond the mat

What truly sets yoga apart is its spiritual dimension, something most modern workouts lack. “Chanting mantras like Om, Gayatri Mantra, or Mahamrityunjaya Jaap creates a powerful positive aura,” Shivanki explains. These vibrations are known to realign our energies and promote inner peace.

This spiritual aspect is about more than religion—it’s about connection. Yoga helps us become aware of our inner selves, our “atma” (soul), and through consistent practice, brings us closer to universal consciousness or the Divine. Meditation and mantra chanting are tools that guide us to this self-realization.

Yoga: A way of life

In essence, yoga is a lifestyle. It teaches discipline, mindfulness, compassion, and the art of living with awareness. “Through yoga, we don’t just improve ourselves; we uplift our families and society,” Shivanki says, tying back to this year’s theme.
As the world celebrates International Yoga Day 2025, it’s a reminder that yoga is not just a physical routine it’s a path to holistic well-being and universal harmony. Whether you are a beginner or a seasoned practitioner, the journey inward always begins with one breath.