International Yoga Day: Simple yoga techniques for travellers

Yoga is huge in India. You think of an ailment and there is a yoga posture for it. But that does mean that you have to do yoga just because you are ill – you just do it. The main aim of yoga is to become one with God by doing exercises related to the Hindu Samkhya philosophy (one of the six systems of doctrine held by the Hindus You can read more about it in my book – Hinduism Made Easy: Hindu Religion, Philosophy and Concepts).  It was in the 1980s that yoga became popular as a system of physical exercises across the Western world. In recent years, yoga has become extremely popular in India thanks to one man called Baba Ramdev. He actually single-handedly made some yoga postures (mentioned below) a household name.

International Yoga Day
A woman traveller in India doing yoga

The first International Yoga Day announced by the United Nations is set to take place on the 21st of June. If you have happen to be in India then you are in luck. There will be yoga classes all over India and you will be able to attend them free of charge. In fact, since this is an International Yoga Day, you should be able to attend a yoga session in your town and city. Just find out if there is one.

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I will give two simple yoga techniques that you can try at home and even when travelling: the Anulom Vilom Pranayam and the Kapalabhati Pranayama.

Anulom Vilom Pranayam

Anulom Vilom yoga technique in Sanskrit is also called Nadishuddhi pranayama. The practice of Anuloma Viloma is the breathing through one nostril and out from the other. This causes calmness of the mind and stabilization of the nervous system. Proper scientific studies have indicated that alternating breathing through the nostrils assist in the linking from one side to the other side of the brain.

Yoga for travellers
Tourists in India doing anulom vilom

How to do Anulom Vilom

Anulom Vilom is carried out by sitting in any relaxing restful position on a yoga mat or just on the floor. Make sure the body that is the head, neck and spine are all upright. Place your left hand on your left knee. Close your right nostril by pressing the tip of your right thumb against it. Breathe out slowly through the left nostril. Inhale slowly as usual and deeply through the left nostril, keeping the right nostril closed with the fingers. Close your left nostril with the small finger and ring finger of your right hand and exhale all through the right nostril. Then inhale through the right nostril keeping the left nostril closed and finally exhale through the left nostril, keeping the right nostril closed.

This then completes one whole of round of anulom vilom (anuloma-viloma). Now replicate, the whole method. The process of inhalation and exhalation should ideally be done slowly without sound. It strengthens the lungs and calms the nerves. It helps cure cough and the common cold, insomnia, headaches and asthmas. It only takes a few minutes to do it and you can do them at your hotel.

Kapalabhati Pranayama

Kapalabhati pranayama one of the most popular “cleansing” breathing exercise is also known as the breath of fire or the skull glowing breath. The idea is to breath in normally and then forcibly exhale; with the intention of removing the lungs of musty air. This causes the intake of oxygen filled or rich air and hence purifying the body. It is recommended that one should gradually increase to at a rate of 30 exhalations per minute or practice at least 10 minutes a day.

Scientific studies have shown that kapalabhati pranayama yoga breathing has positive effects on patients with asthma so much that it led to decrease in asthma attacks and even stop taking cortisone medications.

These types of alternative holistic methods to improve health are increasingly become popular not among Indians but also around the world. Don’t forget to watch the videos above and to do some yoga on the International Yoga Day.

Wishing everyone a happy International Yoga Day!

49 thoughts on “International Yoga Day: Simple yoga techniques for travellers”

  1. Happy Yoga day to all.

    It’s a great day for us that world is following us.

    I do yoga daily, it is beneficial for healthy working of your internal body parts.

    Yoga is different from exercising in the sense that exercising is related to muscles only.

  2. I did not know that there was an international yoga day. I will try to attend an event if I can find one. Thanks for pointing this out.

  3. Yoga as a disciplined method for attaining a goal. Yoga as techniques of controlling the body and the mind.India’s prime minister, Narendra Modi, leads world record attempt in New Delhi for largest single yoga class. Thanks for yoga technique for traveller

  4. This is actually interesting. Its nice to have a yoga day for a change. thanks to the indian government for taking this initiative.

  5. Yoga is based on breathing. The air that we take in and exhale out. Yoga is no doubt very good for our body however we should not over do Yoga. At times we should do Body massage with full massage machine. Doing so keeps our body maintained and it will keep us away from pains and other ailments.

  6. You have not to do yoga just because you are ill – you just do it. – It’s right. Yoga is very important for your health.

  7. Yoga is the best thing to stay healthy and fit. Yoga in every morning keeps you charged for the whole day and highly recommended for blood pressure and diabetes.

  8. Very interesting article. I learnt two yoga postures today I guess. Sadly, half the world will never believe on how alternative therapies like yoga and chiro can help the human body. A few years back, I did chiropractic manual adjustment in Mississauga at the Erin Mills Health facility there (, and that’s when I first got interested in alternative therapies. Ever since then, I have researched into yoga, ayurveda, massage therapy, pranic healing and lot more forms of alternative therapy, and I can vow that unlike public perception, many of these are completely legit, and are based on pure scientific principles.

  9. Great blog! Yoga has a power of doing what medicine can’t. Yoga also do not have side effects. It a natural treatment for the body.

  10. It’s so great to see so many people coming out for international yoga day. Very inspiring.

    I’m curious what you think about our new yoga retreat and yoga teacher training booking site, which is linked.

  11. Yoga is really beneficial and it takes only few minutes of our day but still many people don’t think yoga is beneficial as gym or other form of exercises. They need to read this article. thanks for sharing Shalu.

  12. Hi Shalu,

    Thanks for sharing this, I just finished doing some yoga myself and now I feel refreshed. I just recently, about a week ago, began practicing yoga everyday and I already feel healthier, fresher, and that my energy is more balanced.

    Have a blessed day

  13. Its an awesome article. I think Yoga is the best thing to stay healthy. Yoga in every morning keeps you charged for the whole day and highly approve for blood pressure and diabetes. Thanks.

  14. Yoga is one of the best fitness tools. Even united nation declares to celebrate 21st june as world’s yoga day. The information you have provided about various types of yoga is nice,many people can take benefit from it.

  15. This is something useful for people who wish to do yoga. As per my opinion, I prefer to do yoga everyday. It would be great, if you could add the different types of yoga such as pranayama, Hatha etc, so that people can be aware of it’s difference.

  16. It is nice to know that you have mentioned some valuable points to click in mind while traveling to India.I liked your blog posts related to Travel.I am a Yoga & Meditation Teacher and offer my services to yoga schools and Meditation center in Rishikesh or in Canada

  17. wow.. how about yoga festival in Bali 2018? you join? come on join us, i am trainer yoga from bali , nice to read this article and keep sharing..
    visit our web :

  18. Amazing article. I agree “Anulom Vilom Pranayam and the Kapalabhati Pranayama”. These two are very simple and very effective yoga’s which helps to maintain fitness. Very helpful article. Keep Sharing!!

  19. I like Yoga because From the sheer volume of spiritual information accumulated throughout history through out of body experiences, near death experiences, psychic, mediumship, channeling, paranormal, UFO sightings, Déjà vu experiences, past life regressions, precognition, energy healing, astral travel, and even ghosts, and the recent advances from scientific communities such as the understanding of quantum physics, and many, many things of this nature, one would have to be blind to ignore that there is higher spiritual plane beyond the physical.

  20. This is the amazing blog for International Yoga day and thank you for sharing this blog to informed us about international yoga day and i have also Learned the Kapalabhati pranayam.
    Keep Sharing this kind of wonderful posts.

  21. Hello Shalu, Firstly, thanks for your Great post. I’m a professional solo traveler and enjoying the massage. I have read your article. It awesome post for Yoga day in 2019. It has better techniques of fitness. So, can you read the passage? And joint next Friday, June 21st, 2019

  22. I have no idea about an international yoga day. I will try to attend an event if I can find one. Yoga and travels at the same time is a nice concept. Thanks for sharing something new and I will try to apply it during my travels.

  23. Yoga as a disciplined approach for accomplishing As a aim to be Healthy Fit lifestyle. Yoga has complete strategies of controlling your body body and the thoughts. Even India’s prime minister, Narendra Modi, leads world record attempt in New Delhi for biggest single yoga class. thank you for yoga technique for traveler

  24. Thanks for the UNIQUE article with absolute full of encouraging words: practice and it will all come. I’m trying to do yoga everyday after work: 30-40 minutes is doable.
    Therefore my work is a lot of sitting, like computer work and travelling by car, I really enjoy the stretching at the end of the day. There is no yoga teacher nor class where I live except ( SHREE HARI YOGA) now i am willing to join Yoga ttc courses.


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