Breathe. Stretch. Serve: How Yoga Helps India’s Soldiers Stay Battle-Ready

Key Highlights

• Yoga builds flexibility, focus and mental clarity in soldiers.
• Breathing techniques help manage stress in combat zones.
• Army training includes yoga as part of physical training (PT) and cooldown drills.
• Yoga helps veterans deal with pain, trauma and anxiety.
• Easy to practise anywhere, anytime, with no special gear.

Why Yoga Matters for Soldiers

Soldiers live a life of discipline, strength and sacrifice. Their job demands sharp focus, a strong body and a calm mind — often in extreme conditions. While intense physical training is part of their daily life, there is one ancient Indian practice that adds a deeper layer of resilience. That practice is yoga.

On World Yoga Day 2025, we take a closer look at how yoga helps India's soldiers stay fit, not just in body, but also in mind and spirit too.

Physical Fitness Beyond PT

The Army's Physical Training (PT) routines build stamina, strength and endurance. But yoga adds something more — flexibility, balance and posture control. These are crucial when soldiers carry heavy gear, march long distances or move through tricky terrain.

Yoga stretches the body gently. It opens tight joints, improves blood flow and reduces muscle stiffness. This reduces the risk of injury and facilitates a quicker recovery after prolonged periods of movement or training.

Even a few rounds of Surya Namaskar (Sun Salutations) can serve as a full-body workout for soldiers.

Inner Calm in High-Stress Zones

Soldiers often face high-stress situations — during border duty, rescue ops or in war zones. Over time, this stress builds up. Yoga, especially breathing exercises like Pranayama, gives them a tool to manage this.

Slow, deep breathing helps reduce anxiety, lowers heart rate and improves mental focus. It acts like a personal stress-relief kit.

Meditation and mindfulness, both rooted in yogic tradition, help soldiers stay centred — even when chaos surrounds them.

Yoga in Army Training Programmes

Yoga is now embedded in the Army's physical and mental wellness programmes. Many regiments incorporate yoga into their daily physical training. Officers and jawans often practise together during early morning sessions.

The Indian Army formally introduced a 'Yoga Instructor Course' in 2015, training soldiers to become certified instructors. These instructors now help spread awareness and correct practice across cantonments.

In 2024, the Army marked the 10th International Day of Yoga with mass participation. Events took place from Siachen Glacier to Kanyakumari, from Longewala to the Andaman and Nicobar Islands, and even at UN peacekeeping missions abroad.

Units followed the Common Yoga Protocol, focusing on asanas, breathing and meditation. Army families, NCC cadets, veterans and civilians also took part, showing how yoga unites the broader defence community.

Healing After Service: Yoga for Veterans

For many soldiers, the battle does not end with retirement. Years of service, combat stress, and injury often stay with them.

Veterans have found great value in yoga for:

• Managing chronic pain
• Dealing with post-traumatic stress
• Improving mobility after injury
• Coping with sleep disorders or anxiety

Some veterans even become certified yoga instructors. They utilise their knowledge to assist other veterans and civilians in their recovery, both physically and mentally.

Easy to Start, Easy to Stick To

Yoga's biggest strength is its simplicity. You do not need equipment, machines or an ample space. A mat and a quiet spot are all that's required.

That makes it ideal for soldiers posted in remote areas, such as mountains, deserts, or offshore locations. Whether in a tent or camp, yoga fits into their routine.

Even 15–30 minutes a day can make a visible difference in posture, energy levels and mental clarity.

The Warrior Spirit Within

Yoga speaks the language of focus, strength and stillness. It is no surprise that some of its most powerful postures are named after warriors.

Virabhadrasana, also known as Warrior Pose, helps build balance, confidence, and calm. These are the same qualities that soldiers display every day.

By practising yoga, soldiers connect with their inner warrior. Not the one who fights with weapons, but the one who stays peaceful under pressure.

For Every Soldier and Their Family

Yoga is not just for those in uniform. Families of soldiers also go through emotional stress — long postings, uncertainty and distance.

Practising yoga together builds emotional strength. It helps families stay connected, healthy and balanced. Even one session a week can make a difference in mood and bonding.

In 2024, families participated in the Army's World Yoga Day events, further demonstrating how yoga nurtures both the individual and society.

More Than Just Exercise

Yoga is more than a workout. For India's soldiers, it is a lifeline. It builds the body, calms the mind and strengthens the spirit. It improves focus, supports healing and brings mental clarity.

As we celebrate World Yoga Day 2025, let us salute the inner strength of our armed forces. Let yoga be part of their armour — quiet, steady and robust.

FAQs

1. Why do Indian soldiers practise yoga?
   To improve focus, strength, flexibility and reduce stress.
2. Is yoga part of the Army's routine?
   Yes. It is part of PT and widely practised across regiments.
3. Did the Army celebrate Yoga Day in 2024?
   Yes. Events were held across all terrains, including at UN bases.
4. Is yoga effective in combat or deployment zones?
   Yes. Breathing and mindfulness techniques help maintain a calm state.
5. Can yoga help with stress and PTSD?
   Absolutely. It is used in rehab for mental health recovery.
6. What yoga poses are commonly used?
   Surya Namaskar, Virabhadrasana and Pranayama are most popular.
7. Is yoga suitable for injury recovery?
   Yes. It supports mobility, reduces pain and speeds healing.
8. Do veterans practise yoga too?
   Many do. Some have even become certified yoga trainers.
9. Is yoga suitable in extreme conditions?
   Yes. Soldiers practise yoga in the Himalayas, deserts and on ships.
10. Can soldier families benefit from yoga?
    Yoga helps families stay calm, healthy and connected.