At present we are busy in doing our daily work, trying to get more and more which sometimes make us exhausted. In search of money, fame and recognization we have lost peace of mind. We have not enough time for joining meditation centers but we can do some basic asanas at our home daily to keep our mind healthy and peaceful.

Sasangasana (Rabbit Pose)

Sasangasana offers a lot of benefits for the back and the neck. It is effective in blood circulation and improves the functioning of mind. The body of practitioner resembles a rabbit in this pose.

How To Do It—

  • First get into child pose.
  • Hold onto your heels by using your hands.
  • Pull your forehead in towards your knees and place the upper part of your head on yoga mat.
  • Breathe normally and hold onto your heels during this phase.
  • Inhale deeply while lifting your hips upwards , roll on the crown of head.
  • Pressing your forehead slowly and then bring it as close as you can towards your knees.
  • Hold on this position for about 30-60 seconds.  
  • Leave the pose by exhaling and bring your body in child pose.

Benefits –

  • It helps to calm the mind.
  • It is beneficial in removing tensions felt around the neck.
  • It keeps the working of hormones in perfect control.
  • This asana regulates and activates the digestive system.
  • It reduces the stiffness of lower back.

Vajarasana (Thunderbolt Pose)

This pose is a simple sitting of yoga pose. Sanskrit meaning of word vajra means Thunderbolt or Diamond. Medative exercises and Breathing exercises are often done in this position , which helps your body to become as strong as diamond.

How To Do It –

  • Kneel down by stretching your lower legs backward and keeping them together.
  • Your heels and toes should be as closely as possible.
  • Now make your body lower by resting your buttocks on your heels and your thighs on your calf muscles.
  • Place your hands on your knees , and look forward with your head straight.
  • Observe your  breathe as how you inhale and exhale.
  • Close your eyes to concentrate on your breathing and to calm your mind.
  • Stay in this position for 5 -10 minutes.

Benefits –

  • Regular practice of this asana removes constipation and improves digestion.
  • Relieves from lower back pain.
  • It helps to ease out labor pains and reduces menstrual cramps.
  • Best asana for meditative state.
  • Better to prevent from ulcers and acidity.

Sukhasana (Easy Pose)

Sukhasana  is one of the simplest pose for meditation .”Sukham ” means comfort ,pleasure, joy etc. This asana is a part of daily routine including India. People usually take their meal in this pose but western countries find it difficult those who usually sit on chair.

How Do To It—

  • Sit on the floor by stretching your legs out.
  • Fold the left leg and tug it inside the right thigh and do the same with other leg.
  • Keep the hands on the knees.
  • Sit erect with spine straight.
  • Relax your whole body and breathe normally.
  • Keep yourself in this position for as long as you are comfortable.


  •  It strengthens back muscles and improves  body posture.
  • It has relaxing effect on mind and body.
  • Helpful in building physical and mental balance.
  • It reduces stress and anxiety.
  • Creates flexibility in ankle, knee and hip joints.

Halasana (Plow Pose)

It is a inverted asana done by keeping knees near the ears and feet wide apart. You need to be cautious with great control over your breath .Hal or Plow is a popular farming tool commonly used in Indian agriculture to prepare the soil. This pose also prepares the body and mind for deep meditation.

How To Do It—

  • Lie down straight with your hands on the side.
  • Raise your legs slowly followed by your hips.
  • Take your legs backwards , over your head, towards the floor.
  • Now place your toes gently on the ground and then place your arms back on the side.
  • Hold this pose , breathe slowly and look forward.
  • Once you have done, hold your lower back with your hands and bring down your legs back while exhaling.


  • It improves leg flexibility.
  • This pose strengthens and opens up the neck, shoulders ,abs and back muscles.
  • Calms the nervous system.
  • It reduces stress and fatigue.
  • It strengthens the immune system.

Savasana (Corpse Pose)

Savasana is a practice for relaxation of one body part, one muscle and one thought at a time.This asana can improve emotional and physical sense and reduces stress.This pose is also called “Mrtasana” where ‘Mrt’ means death

How To Do It—

  • Lie on your back with your legs straight and arms at your sides.
  • Close your eyes and let your breath occur naturally.
  • Make your body to feel heavy on ground.
  • Relese  every  body  part, organ ,cell and relax your face.
  • Make yourself in a state of peace and silence into your mind , body and soul.
  • Stay in this pose for about 5 minutes.
  • For leaving the pose, deepen your breath and then slowly bring movement in your body.


  • It helps in reducing blood pressure, anxiety and insomnia.
  • This posture helps in the repair of tissues and cells.
  • It brings a deep, meditative state of rest.
  • It reduces stress and fatigue.
  • Its practice will increase body awareness and self introspection.


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