Ever since 2015, June 21 is when the world unites to celebrate International Yoga Day — an occasion that honours yoga’s ancient roots and its enduring relevance for human and planetary well-being. The 2025 theme “One Earth, One Health” underscores this inseparable connection between our personal health and the health of the planet, echoing the holistic philosophy of yoga.
Yoga’s origin traces itself deep within the Indian civilisation: archaeological finds from the Indus Valley (c. 3000–2000 BCE) such as seals depicting seated figures in meditative postures suggest that yoga asanas (postures) existed over 4,500 years ago. In today’s fast-paced world, yoga’s benefits are becoming more relevant than ever as it enhances physical strength, mental clarity, emotional balance, and resilience against modern lifestyle stresses.
Many yoga postures are modeled after animals, reflecting how observation and reverence for wildlife was followed centuries ago. More than being a physical exercise, these postures reflect an ideology of unity and respect for animals, nature and what they represent. Practicing yoga is, therefore, a way to reconnect with nature and honour the wisdom that lies in the animal kingdom.
Yoga masterfully bridges the body and the mind. It begins with the simplest exercise of breathing. Prana or breath, the most vital source of life, is the rhythm of inhalation and exhalation that takes place in all living beings. Early ascetic (yogis) observed that animals with rapid breathing patterns often had shorter lifespans, inspiring pranayama that emphasises on slowing and deepening the breath to enhance vitality.
Pranayama —the conscious control of breath — is central to Hatha Yoga, a practice that weaves together asanas (postures), shatkarmas (cleansing), mudras (seals), bandhas (energy locks), and meditation. These methods are codified in three canonical texts:
- Haṭha Yoga Pradipika
- Siva Saṃhita
- Gheraṇḍa Samhita
As per the Gheraṇḍa samhita, ancient tradition holds that Lord Shiva revealed a staggering 8.4 million (84 lakh) asanas — one for every species that existed on Earth! Of these, 84 are considered supreme, and among them, 32 are deemed most beneficial for humankind.
Today we bring to you seven of these 32 poses that will instantly remind you of the living beings we proudly share our planet with, and how these inspired asanas can improve our own strength, flexibility and overall health.
Vrikshasana (Tree Pose)
Practicing vrikshasana or tree pose invites us to embody the qualities of a tree: calmness, stability, and the ability to reach upward while remaining firmly rooted to the ground.
The pose improves balance, our posture, and encourages single-pointed focus. It is highly effective for building proprioception, which is the ability to sense your own body’s position, and stabilising limb muscles. The strength gained is highly helpful in preventing falls among older people.
As you practice vrikshasana, you can reflect on the wisdom of trees: standing tall, grounded, and resilient, yet always reaching higher. As Khalil Gibran beautifully wrote, “Trees are poems that the earth writes upon the sky.”
Garudasana (Eagle pose)
Named after garuda or the eagle, also known as “the king of the birds”, garudasana builds focus and strength that best define the qualities of an eagle.
Balancing on one leg improves coordination and stability, while the entwined arms and legs boosts blood circulation in the body. The pose also eases shoulder and neck pain, and strengthens the muscles of arms, thighs and the lower back.
Bhujangasana (Cobra Pose)
Bhujangasana, the cobra pose, helps relieve stress and muscle fatigue, instantly refreshing the body. It tones abdominal muscles and burns the extra calories.
The pose strengthens the spine, alleviates lower back pain, and increases arm strength by engaging the shoulders, biceps, and triceps. Bhujangasana also enhances flexibility, eases sciatic nerve pain, aids digestion, and improves lung capacity, which can be beneficial for those with asthma. Additionally, it uplifts mood, manages headaches and anxiety, and supports emotional well-being. For women, it helps regulate menstrual cycles as well. Regular practice maintains a fit posture, and boosts self-confidence and alertness.
Makarasana (Crocodile Pose)
Makarasana or crocodile pose offers a range of health benefits that make it a valuable addition to your yoga practice. This is a restorative posture, especially effective in relieving back and hip pain by gently stretching and supporting the spine.
Makarasana also helps to reduce stress and encourages deep relaxation by calming the nervous system. It improves lung capacity and respiratory function, making it beneficial for those with breathing concerns. Additionally, the pose supports digestion, contributing to better gut health, and helps maintain good spinal posture. Overall, makarasana promotes both physical comfort and mental tranquility.
Kurmasana (Tortoise Pose)
Kurmasana is a tortoise pose and offers multiple health benefits by stretching and toning the legs, back, shoulders, and chest, while improving flexibility in the hips and spine.
It stimulates abdominal organs, enhancing digestion and detoxification, and helps relieve lower back and sciatica. The pose also boosts blood circulation, especially to the pelvic and reproductive organs, and calms the mind by encouraging deep relaxation and inner awareness.
Matsyasana (Fish Pose)
Matsyasana strengthens the arm muscles and expands the rib cage, which makes deep breathing easier and improves lung capacity. By decongesting the lungs, this exercise is especially effective in relieving asthma and other respiratory diseases.
This posture can also be done by keeping your legs straight and stretched, arms under your body with palms on the ground, and back arched. This asana stimulates the parathyroid gland as well, which regulates calcium absorption for healthy bones and teeth, and instills a sense of calmness in the practitioner.
Simhasana (Lion Pose)
Simhasana, or lion pose, is as expressive as the king of the jungle. It provides multiple health benefits by alleviating tension in the face and neck, reducing stress, and promoting relaxation. It stimulates the throat and thyroid glands, which helps regulate metabolism and enhances vocal clarity.
Practicing this asana strengthens facial and throat muscles, improves digestion, and boosts respiratory function through deep breathing exercises. Simhasana also helps relieve jaw tension, headaches, and insomnia.
These above poses from the Gheranḍa Samhita are lessons from nature that function as physical exercises. Each posture reflects an animal’s form, guiding practitioners toward stability, strength, and calm. We should never forget that nature is humankind’s first and most significant teacher. Yogis have long observed animals — from a cobra’s poised lift to a dog’s joyful stretch —to learn and practice these poses that build strength and awareness. The “One Earth, One Health” ethos reminds us that our well-being is intertwined with the planet’s wildlife.
In the tradition of yoga, dhyana — which means focused yet relaxed attention — is an essential practice for cultivating inner stillness. One of the most remarkable ways to experience this state of meditation is by observing nature and its animals in their natural rhythms. A visit to Wildlife SOS centres is sure to offer this opportunity! One can witness rescued elephants and bears in their calming and lush environment, inviting us to slow down from our busy lives and reconnect with nature and its enchanting animals. If you would like to come over and watch how our rescued animals are experiencing tranquility in their environment, do write to us at visit@wildlifesos.org
Note: If you are a beginner or are undergoing any medical condition, please consult a professional to safely follow yoga exercises.
Feature Image © Shresatha Pachori
