Saturday, June 21, 2025 is the International Day of Yoga.

If you’ve been waiting for a sign to pick up your yoga mat and start stretching, this is it.

Still feeling hesitant? Not sure where to start?

We have all the info you need to get ready for this year’s International Day of Yoga.

Here’s A Beginner’s Guide to Yoga for International Day of Yoga.

What is Yoga?

Yoga is an ancient practice that engages both the mind and the body.

It combines a series of poses, breathing techniques, and mindfulness for an exercise routine that is both mental and physical.

Practiced for centuries, yoga has roots in Indian philosophy. Many of the words and terms used in yoga are derived from Sanskrit, an ancient Indian language.

Different Styles of Yoga

With centuries of history and evolution, there are plenty of unique styles and practices of yoga.

The most common ones you may encounter include:

• Vinyasa: Also known as “flow yoga,” vinyasa links movements with breath, creating a flowing sequence of poses.

• Hatha: A fundamental approach to yoga, using various poses and breathing techniques to balance the body and mind.

• Yin: Poses are held for extended periods, targeting deep connective tissues as you improve flexibility, promote relaxation, and reduce stress.

• Iyengar: A practice that focuses on precise alignment in poses and slow transitions, often incorporating props.

• Bikram: Practiced in a heated room (around 105 degrees), this strenuous and physically challenging style improves flexibility and mental stamina.

Who Can Practice Yoga?

Everyone!

Yoga has proven benefits for participants of all ages.

Studies have shown that children who practice yoga have better emotional regulation, concentration, physical fitness, and awareness of their thoughts and feelings.

Older adults and seniors that practice often have lower levels of stress, better posture, improved sleep habits, and even a lower risk of falling.

Some of the more strenuous styles of yoga may not be the right fit for seniors.

However, options like chair yoga classes offer many of the same mental and physical benefits while participants remain safely seated.

Benefits of Yoga for People of All Ages

Everyone who practices yoga can reap a variety of benefits. Here’s a look at how yoga can help improve your lifestyle.

1. Improves Flexibility, Strength, and Balance

Whether you’re in a floor, kneeling, or standing position, every yoga pose incorporates stretching, which lengthens muscles and helps your body feel less stiff and tired.

Certain poses help you build strength, improving muscle tone and endurance. Specific practices are designed to be a rigorous, physically demanding workout.

Some yoga poses also challenge balance, requiring mental focus and physical strength.

With consistent practice, many yogis notice improved physicality in a matter of weeks.

2. Benefits Heart Health

Aerobic exercise has long been known to improve cardiovascular health.

While yoga may not be a particularly aerobic activity, it has been found to reduce blood pressure and cholesterol, which ultimately lead to a healthier heart.

Yoga’s deep breathing and meditative qualities offer calming qualities that have direct physical impacts on our bodies.

At its core, yoga is exercise, and exercise is key to a heart-healthy lifestyle.

3. Helps you Relax

It’s no secret that stress affects us on a daily basis.

Yoga is an effective way to combat the mental and physical effects of stress, relaxing our bodies and easing our minds.

The use of breath control is one way yoga can help us de-stress. Taking deep, slow breaths helps us stay calm and focused.

Specific yoga poses also help us unwind, connecting slow and steady movements with controlled breath.

Some poses require little movement or exertion, instead allowing you to focus on letting go of unnecessary thoughts and practice being present in the moment.

4. Promotes Self-Care

When you’re in tune with your body, you’re far more likely to take care of it.

Practicing yoga helps increase self-awareness, especially as you move and stretch your body. Knowing what your body needs allows you to adjust and modify poses, breathing, and focus.

You may also notice that after a great yoga practice, you feel more energized, your mood may be more balanced, and you may even sleep better.

Each of these positive results of doing yoga are key to well-rounded self-care.

Try a Yoga Class at RAFC

Ready to try a yoga class?

As a member of RAFC, you can attend any of our three yoga fitness class offerings and see (and feel) the benefits for yourself.

Our skilled instructors will help you feel comfortable stepping onto your mat, making sure you’re practicing proper alignment and form.

Our basic yoga class is ideal for beginners to intermediate participants of any age and fitness level.

Hatha Yoga is a class that integrates traditional yoga postures and breathing techniques, ideal for finding mental and physical balance.

Lastly, our Chair Yoga class is perfect for people recovering from injury or may have limited mobility or balance. A chair will be used as support throughout your practice.

Whichever RAFC yoga class you decide to try, we can’t wait for you to join us.