International Yoga Day 2025: Most people see yoga as a physical activity — a way to stretch, stay flexible, and get fit. But yoga is much more than just movement. It’s a practice that connects the body, breath, and mind, leading to deeper mental clarity and emotional balance.

Yoga has been practised for thousands of years, not only to keep the body healthy but also to calm the mind and develop inner strength. In our busy modern lives, where stress and anxiety are so common, yoga offers a simple yet powerful way to find peace within.

“Yoga isn’t just for the body, it’s for the soul, too,” says Himalayan Siddhaa Akshar, Author, Columnist, Founder: Akshar Yoga Kendraa, Yoga and spiritual leader. “Even a few minutes of yoga and breathwork can shift your mindset and help you feel grounded,” he further said.

Himalayan Siddhaa Akshar explains how yoga works to bring about mental transformation, and how anyone, even a beginner, can start experiencing its benefits.

1. How yoga transforms mental and emotional health

“For many, yoga is just about fitness or improving posture,” says Akshar. “But yoga is a powerful tool to calm the mind, balance emotions, and build spiritual awareness.”

He explains that yoga should be seen as a way to take care of the whole self, not just the physical body. The movements release stress from the muscles, but more importantly, the breathing techniques and mindfulness in yoga help clear mental clutter.

“Think of your body like a vehicle,” he says. “Yoga might polish the outside, how you look and feel, but its real strength is in tuning the engine, which is your mind and breath. A quiet, focused mind allows you to handle life better and stay calm during challenges.”

He adds that with regular practice, yoga reduces anxiety, improves sleep, and builds inner strength, something exercise alone cannot always do.

2. Can just a few minutes of yoga really clear your mind?

“Absolutely,” says Akshar. “Just 5 to 10 minutes of yoga or simple breathing exercises can make a big difference to how you think and feel.”

He explains that when we are stressed, we tend to breathe quickly. This sends a signal to the brain that we are in danger, which keeps us in a state of tension. But when we slow down our breathing, especially with abdominal or belly breathing, the body feels safe and relaxed.

“This triggers the body’s natural relaxation response,” says Akshar. “It helps the mind focus, eases stress, and improves decision-making,” he further said.

He recommends nadi shodhan pranayama, also called alternate nostril breathing, as a simple and powerful technique. “It brings balance between the left and right sides of the brain and calms the nervous system,” he explains.

Even something as basic as belly breathing, where the breath moves down to the stomach instead of staying in the chest, can improve clarity and reduce mental fog. “Over time, this changes how we think, feel, and respond to situations,” Akshar adds.

3. Beginner-friendly yoga to soothe the mind and ease stress

“For beginners, I suggest starting with Chandra Namaskar (Moon Salutation) and Nadi Shodhan Pranayama,” says Akshar.

“The moon is a symbol of calmness and emotional stability. Chandra Namaskar involves slow, gentle movements that help release tension and bring the mind into a restful state. It’s especially effective when done in the evening,” he further said.

He advises following this with Nadi Shodhan, which involves breathing in through one nostril and out through the other, for about 5 to 7 minutes.

“This simple practice clears the mind, balances emotions, and resets the nervous system,” Akshar says. “It’s easy, effective, and can be done by anyone, anytime.”

Yoga is more than just a workout

While yoga can certainly help with stretching and fitness, its benefits go far beyond that. It offers a path to deeper mental strength, emotional balance, and even spiritual awareness.

“Yoga is not just about looking good,” Akshar reminds us. “It’s about feeling complete, inside and out.”

In a world filled with distractions and stress, yoga gives us a chance to pause, breathe, and reconnect with ourselves. And the best part? You don’t need hours, just a few mindful minutes every day can begin your journey toward a more peaceful mind.