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Celebrate International Yoga Day at Work with this Easy Yoga Routine

5 min read
Last Updated on 12 August, 2022

Today is June 21st, also celebrated as International Yoga Day. Yoga enthusiasts around the world get together and celebrate the age-long practice of Yoga on this auspicious day.

This year’s theme is “Yoga for Wellbeing.” It is about the importance of Yoga and its benefits for overall health.

As the Covid situation looms large, a day dedicated to Yoga and its health benefits can prove to be of immense value and help.

The Background

International Yoga Day was first celebrated in 2015.

Indian Prime Minister Narendra Modi proposed the idea at the UN General Assembly during his speech on September 27th, 2014. Since then, June 21st has been celebrated to focus on the invaluable benefits of Yoga on health.

Yoga originated in ancient India around 5000 years ago. Indians were long aware of its immense benefits to the body and mind. Now, it is also gaining popularity throughout the world.

The Benefits

Yoga Benefits

It is only justified that Yoga has a day dedicated to it and its health benefits. It boosts both mental and physical health at the same time. It is also one of the best ways to combat stress and increase immunity.

Here are some of the benefits of practicing Yoga -

  • Improves posture
  • Increases flexibility
  • Improves bone and muscle strength
  • Increases blood circulation
  • Better immunity
  • Reduces stress
  • Regulates blood pressure levels
  • Increases happiness
  • Better focus and concentration

You might also like: 14 Fantastic Benefits Of Yoga In The Workplace

International Yoga Day 2021

As we all know, the Covid-19 pandemic has disrupted the lives of many. It has affected people’s physical and mental wellbeing. Cases of anxiety and depression are increasing significantly, and people are struggling to cope with the same.

In such times, embracing Yoga can help people stay physically healthy and mentally sound. This year’s event is an excellent opportunity to promote awareness of the practice and help fight against coronavirus disease.

Celebrating Yoga Day in the workplace

Yoga at work

As Yoga Day celebrations take off worldwide, employers can also join the cause and take a holistic approach to improve their employees’ health. Yoga is a popular inclusion in many corporate wellness programs. Many employees swear by its ability to reduce workplace stress.

Yoga shows immense potential in improving employee health in organizations. It consists mainly of low-intensity exercises that can be done even in a workplace setting. Also, it can help calm employees’ minds and improve concentration at work.

Here are some tips for celebrating Yoga day at work -

  • Organize a yoga class or session where you and your employees can participate together.
  • Choose a proper location for your event. If your workforce is working from home, you can conduct a virtual yoga class.
  • Provide yoga mats to your employees and ask them to wear stretchy, comfortable clothing.
  • Hire an experienced yoga instructor who can conduct the session and educate your employees on the benefits of Yoga.
  • Encourage your entire workforce to participate in the event.
  • Make arrangements for healthy snacks and drinks once the session is over.
  • Ask your employees to give feedback and encourage them to practice Yoga regularly.
  • Post pictures and videos of the event on social media to inspire others to do the same.

A Fun and Effective Yoga Routine For Celebrating Yoga Day at Work

Yoga pose

Here is a simple yoga routine that will help you celebrate Yoga day at work. The best part of this routine is that it consists of breathing exercises and stretching exercises to ensure the optimal wellbeing of your employees.

Check out the routine below -

1. Easy Pose (Sukhasana)

This is a basic seated yoga pose, and it is most commonly depicted in yoga images.

To do this pose:

  1. Sit upright with your legs crossed.
  2. Place your hands on your knees, with your palm facing down.
  3. Align your head, neck, and spine, and look straight.
  4. Sit for 2-3 minutes while clearing your mind of thoughts.

2. Corpse Pose (Savasana)

This pose is aimed to relieve tension, rejuvenate your body and mind, and help you focus on your inner-self.

  1. Start by lying on your back, keeping your legs straight and arms relaxed at your sides.
  2. Relax your entire body and feel every cell in your body getting lighter.
  3. Breathe naturally throughout and release every bit of tension in your body.

3. Tree Pose (Vrksasana)

The tree pose improves balance and strengthens the leg muscles.

To do a tree pose:

  1. Start by standing upright with your back extended and feet aligned.
  2. Raise your left foot and place it on the inside of your right thigh.
  3. Make sure that your pelvis is straight and your toes are pointing downward.
  4. Press your palms together and raise your hands toward the ceiling.

4. Child Pose (Balasana)

This pose can help relieve neck, back, and hip pain.

To do this pose:

  1. Kneel on a mat with your knees hip-width apart and both your toes together.
  2. Place your palms on top of your thighs.
  3. Exhale and lower your upper body between your knees.
  4. Extend your arms and relax your shoulders with your palms facing down.
  5. Ensure that your forehead is touching the mat.

5. Nostril Breathing (Nadi Shodhana Pranayama)

This breathing exercise can help you reduce stress and calm your mind.

  1. Start by inhaling deeply through your left nostril while closing your right nostril with your right thumb.
  2. After inhaling, close your left nostril with your ring and small finger, and exhale slowly through your right nostril.
  3. Continue alternating through each nostril for 2-3 minutes.

6. Ocean Breath (Ujjayi Pranayama)

The Ocean breath exercise is aimed at increasing your energy levels.

  1. Inhale through your nose and exhale slowly through your mouth, making a “ha” sound.
  2. When done correctly, this will sound like ocean waves.
  3. Repeat 10-20 times.

7. Humming Breath (Bhramari Pranayama)

This breathing exercise is very calming and is one of the best exercises for reducing stress and frustration. Its name is derived from the buzzing sound bees make.

  1. Sit in the easy pose, and close your eyes.
  2. Place your index fingers on your ear and press the cartilages between your cheeks and ears.
  3. Take a deep breath and exhale while making a buzzing sound.
  4. Repeat the process 20-30 times, and slowly open your eyes.

You might also like: 7 Office Yoga Poses That Will Help You Relieve Stress And Stay Healthy

Make a move and celebrate International Yoga Day at work to cherish health and wellbeing in your organization.

Besides working as a content marketer at Vantage Circle, Shah Alif Ahmed is also an internationally certified nutrition specialist, competitive bodybuilder and a musician. For any queries reach out to

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