International Day of Happiness: Yoga practices to cultivate joy

International Day of Happiness is celebrated on March 20 every year across the globe. The day was established by the United Nations in 2012 to recognise the importance of happiness as a universal goal and aspiration of all human beings. To many, happiness may seem like an end goal which can be attained through achievement of life goals, such as the next promotion, or a bigger house but it often lies in our everyday lives. The connection between mind and body runs deeper than we know. Yoga is not simply about postures, but a lifestyle which teaches us that true joy lies deep inside each of us. It is among the several practices which can aid you in cultivating joy.

"Yoga emphasises the connection between the body and mind. By syncing breath with movement in asanas, practitioners become more aware of their bodies, fostering a mindful approach to physical activity," says Sneha Desai, master at JetSynthesys' ThinkRight.me. She insists that the key to cultivating happiness through yoga is consistency. "Regular practice, combined with mindfulness, can have a positive impact on both physical and mental well-being. It's essential to listen to your body and choose practices that resonate with you personally. Meditation brings happiness by calming the mind, reducing stress, and fostering mindfulness. Its focus on self-awareness and emotional regulation promotes a positive outlook, while physical postures enhance overall well-being. The practice encourages gratitude, compassion, and better sleep, contributing to a more content and joyous life," adds Desai. On International Day of Happiness, we've got the yoga expert, to share easy-to-follow practices that will help elevate your life.

Meditation and mindfulness
Incorporate meditation and mindfulness practices into your yoga routine for holistic well-being. This can involve sitting or lying down, focusing on your breath, and bringing your attention to the present moment. Mindfulness helps calm the mind, reduce stress, and enhance overall emotional well-being.

Gratitude meditation
Incorporate a gratitude meditation into your practice. Sit comfortably, close your eyes, and focus on things you are grateful for. Cultivating gratitude can shift your perspective and contribute to a more positive outlook on life.

Breath of joy
The impact of breathing on our health and mood has been established through research. This breathing exercise involves a dynamic and energising sequence of breaths to uplift your spirits. Inhale deeply, arms in front, then open arms wide on the exhale. Repeat with enthusiasm for a few rounds.

Laughter yoga
You might have come across this in cinema, laughter yoga combines yogic deep breathing with spontaneous laughter exercises. No matter what your age is, this is a fun and effective way to boost mood and reduce stress. Laughter releases endorphins, the body's natural feel-good chemicals which can aid in overall mood enhancement.

Yoga nidra (Yogic Sleep)
While there are many who struggle with the quality of sleep, the importance of sleep cannot be stated enough. Yoga Nidra is a guided relaxation technique that promotes deep relaxation and rejuvenation. It can help reduce stress, anxiety, and improve overall sleep quality, contributing to a happier and more rested state.

Sun salutations (Surya Namaskar)
Sun Salutations are a series of dynamic yoga poses that help to energise the body and mind. They improve blood circulation, boost the metabolism, and enhance overall vitality.

Poses for heart opening
Heart-opening poses, such as Cobra Pose (Bhujangasana) or Camel Pose (Ustrasana), can help release tension and promote a sense of openness. These poses are believed to stimulate the heart chakra, fostering feelings of love and compassion.

Camel pose (Ustrasana)
Opens the chest and heart, promoting emotional release which can help you relieve any untoward feelings. This pose helps in stretching the front of the body, including the abdomen and hip flexors.

Puppy pose (Uttana Shishosana)
This pose helps to stretch the spine, shoulders, and arms. A gentle heart opener that promotes a sense of vulnerability and acceptance.

Bow pose (Dhanurasana)
This popular pose requires you to lie on your stomach, bend your knees, and reach back to grab your ankles, lifting your chest and thighs off the mat. It opens the chest and stretches the front of the body.

Cobra pose (Bhujangasana)
Lie on your stomach, place your hands beneath your shoulders, and lift your chest while keeping your lower body grounded.This pose helps in opening the chest, strengthening the spine, and stimulating abdominal organs.

Wheel pose (Urdhva Dhanurasana)
Lie on your back, place your hands by your ears, and press up into a backbend. A deep backbend that opens the entire front of the body, including the chest and hip flexors. This pose helps you to alleviate stress and promote holistic health and well-being.

Upward-facing dog (Urdhva Mukha Svanasana)
From a prone position, press into your hands, lifting your chest while keeping your legs and pelvis on the mat. This pose strengthens the arms and opens the chest, promoting a sense of expansion. Regular practice of this pose can help you work through diverse feelings and thoughts.