• In ‘Yoga beyond the Mat’ Series, this article gives the importance of Yog at various stages of life i.e. Young years, Adulthood, Mid-life and Old age. It gives 5 Daily Practices across ages. Yoga goes beyond the mat & physical postures. 

My last article was Six Mudras for Modern Health . This one belongs to “Yoga beyond the Mat” Series 

We check our phone and emails through the day, track our steps daily, monitor heart rate, water intake and other physical health parameters.

But how often do we pause and ask ourselves the simple question, How is my mind today or simply how am I feeling today?

We are so accustomed to managing responsibilities that we forget to do the daily check-in with ourselves. We push through stress, hide our worries, put on a brave face and carry on. We tell ourselves that everyone is busy, life is difficult and to be stronger is the only choice we have.

But what happens when the mind becomes tired of carrying it all?

Mental Health is an essential part of our overall well-being. It influences how we think, feel, make decisions, relate to others and navigate life's challenges. Just like we care for our physical health, we need to nurture and guard our mental and emotional health - not only when something goes wrong, but throughout every stage of our lives.

World Mental Health Day, observed on October 10, is an opportunity to start taking steps towards a ‘freer’ mind and challenging the stigma around mental health. We need to remind ourselves that seeking support is a sign of awareness, and caring for this ‘gift of life’ is not a weakness.

When achievement does not tell the whole story

Recent incidents involving suicides of students of premier Indian Institutions and that of a popular content creator have once again brought mental health into national conversation. While we must avoid assuming a single explanation for a individual's death, these events raise important questions about support, academic pressure and the distress that often go unnoticed.

Behind academic achievements, career ambitions and outward appearances are individuals who may be struggling in ways we cannot see. Society often equates success with intelligence, confidence and the ability to cope. Yet, achievement does not make anyone immune to emotional distress, nor does a smiling face or a successful career tell the whole story.

Parents, schools, institutions and the society needs to move beyond asking young people to work harder, become more resilient towards handling pressure. Instead, we must ask if they feel heard, supported and safe enough to speak about what they are experiencing.

The real question is not how well our young people are performing, but how well they are doing.

And this conversation does not end with young people alone. Mental health matters at every age of life and each stage brings its unique challenges.

Young years - finding your place in the world

Growing up comes with expectations. Academic competition, entrance examinations, career choices, relationships, social media comparisons and the pressure to meet family expectations can feel overwhelming. Young people need room to make mistakes, discover themselves and understand that their worth is not defined by marks, rankings or any achievements.

Along with encouraging them to stay active, get adequate sleep and take screen breaks, we must give them space to express their feelings without the fear of judgement. A regular conversation with a trusted adult, friend or timely professional support can make a meaningful difference.

Yoga can offer a gentle starting point. Simple stretches, a few minutes of comfortable breathing and a short guided relaxation can help young people pause and become more aware of their bodies and emotions.

The aim is not to eliminate every difficult feeling, but to learn to recognize and respond to it.

Adulthood - balancing responsibilities without losing ourselves

Work, relationships, marriage, parenting and financial responsibilities often take center stage during adulthood. We may become so busy caring for others and meeting deadlines that our own needs are pushed to the bottom of the list.

Stress can gradually become part of our everyday routine. We may experience disturbed sleep, irritability, improper digestion, constant fatigue or difficulty switching off, and dismiss these as normal consequences of a busy life. This is when we must make self-care a regular practice rather than something we turn to only when we feel exhausted.

A short walk, regular movement, a few minutes of mindful breathing between meetings and clear boundaries around work can help create space in the day. In yoga, even a simple practice of Tadasana, gentle neck and shoulder movements, followed by a few minutes of relaxation, can become an opportunity to reconnect with ourselves.

We do not always need an hour on the mat. Sometimes, what matters is learning to pause before the next task and noticing what we need.

Midlife - navigating change and rediscovering ourselves

Midlife can bring a different set of challenges. Career transitions, caring for ageing parents, supporting children, changing relationships, financial concerns and physical changes can all take an emotional toll.

It can also be a time when we begin asking deeper questions. Have I made time for myself? Am I living the way I want to live? What gives me a sense of purpose beyond my responsibilities?

There may be grief for things that have changed, uncertainty about what lies ahead or a feeling of being pulled in too many directions.

This is an important stage to reassess priorities and give ourselves permission to evolve. We can learn to say no without guilt, seek help when responsibilities feel overwhelming and reconnect with interests that bring us joy.

Yoga offers a reminder that balance is not about holding every part of life perfectly in place. It is about noticing when we are out of balance and making adjustments. A steady asana practice, gentle pranayama, meditation, journaling or simply sitting quiet with our breath or observing our thoughts can help create moments of reflection.

The yogic principle of ahimsa, or non-harming, also invites us to practice kindness towards ourselves. We can be responsible and caring without constantly demanding more of ourselves.

Senior years - staying connected, valued and engaged

As we grow older, life brings challenges and transitions around retirement, bereavement, changing health, reduced independence or living away from family, which can affect our emotional well-being. Loneliness and depression can be particularly difficult when people feel that their role in the family or society has diminished.

Mental health in later life deserves the same attention as physical health. Older adults need companionship, meaningful activities, dignity and a sense of belonging. Regular social interaction, hobbies, time outdoors, adequate sleep and seeking medical or psychological support, when needed, can contribute to well-being.

Gentle chair yoga, simple joint movements, comfortable breathing and guided relaxation can help seniors stay connected with their bodies and maintain a regular self-care routine, adapted to their abilities and health needs. Group classes can also provide opportunities for social connection and shared experiences.

Age should not mean that we stop investing in our emotional well-being. There is always value in learning, connecting, participating and finding joy in everyday life.

Yoga - A practice that goes beyond the mat & physical postures

Yoga is much more than stretching or improving flexibility that we see on the mat. It offers us an opportunity to become aware of our thoughts, emotions, habits and responses. Through asana, pranayama, relaxation and meditation, we learn to slow down and pay attention. We begin to notice when we are holding tension, rushing through the day or reacting automatically to situations.

A simple daily practice, across any age could include:

1. Movement: Gentle yoga or a walk to bring movement into the day, according to one's ability.

2. Breath awareness: Taking a few minutes to notice the natural breath. If comfortable, practicing slow, unforced breathing without breath holds.

3. Relaxation: A few minutes to rest without a screen, a task or the need to be productive.

4. Mindfulness: Sitting quietly, noticing your thoughts without immediately reacting to them, or bringing full attention to an everyday activity.

5. Gratitude and reflection: Recognizing small things that bring meaning or joy and allowing ourselves to acknowledge difficult emotions.

These practices need not be complicated or time-consuming. Consistency matters more than perfection. It is also important to remember that yoga is not a cure for mental health conditions. While it may support general well-being and complement professional care, persistent distress or symptoms that interfere with everyday life need an appropriate assessment and treatment by qualified mental health professionals.

Let us remove the stigma around mental health

One of the biggest barriers to mental health care is the fear of being judged. People may hesitate to speak about anxiety, depression or emotional distress because they worry about what their family, colleagues or community will think. Some fear being labelled weak, incapable or difficult. Others believe they should be able to manage everything on their own. We need to change this mindset.

Mental health difficulties are not a personal failure. Asking for help does not mean that someone lacks strength. It means they recognize that they deserve care and support. We can all contribute to this change in simple ways. Listen without judgement. Avoid comparing someone's struggles with others. Do not dismiss distress always with phrases like “think positive” or “others have it worse”. Check-in on people, including those who always seem to be managing everything well.

If someone is struggling, encourage them to speak with a qualified professional. If there are signs of immediate danger, take them seriously and seek urgent help.

Families, schools, colleges, workplaces and communities also have a key responsibility to create environments where people can speak openly, access support and feel valued beyond their achievements or productivity. Mental health awareness must translate into everyday action.

This World Mental Health Day, start with yourself and ask?

How am I feeling today?

What thoughts are weighing on my mind?

Have I allowed myself enough rest?

Can I to speak to someone for advice?

Do I need support that I have been postponing?

We do not need to have all answers at start, but if we do this daily, we can make considerable progress. Mental health is not a conversation for one day, one age group or one particular circumstance. It is an essential part of navigating life - through uncertainty of youth, the demands of adulthood, the complexity of midlife and the transition to ageing.

Yoga reminds us that caring for ourselves begins with awareness. From awareness comes the opportunity to make conscious choices, seek support and live a life of balance, harmony and compassion.

Caring for the mind is not a luxury to be postponed. It is an essential part of caring for ourselves.

So the most important check-in is not always with our phone, our schedule or our next responsibility, but with ourselves and our emotions. One mindful breath, one honest conversation, or a step towards seeking help.

Because mental health matters - at every age, in every season of life, and for each one of us.

Author Nibha  - From two decades of being in high-stressed corporate jobs, to a Yoga teacher & practitioner who loves to unlearn, learn, and teach. She is based in the National Capital Region.

To read all articles by author

Also read

1. How Yoga helps you deal with uncertainties

2. Making Yoga a way of life  

3. Yoga to reduce Anxiety and Panic Attacks

4. Why Teenagers need Yoga  

5. Yoga on World Mental Health Day

6. Pranayam – How to do and Benefits 

7. All about Meditation

8. The Future of Yoga for Mental Health Care