Balance your energy and feel alive: 5 yoga poses anyone can do at home

Yoga experts say balancing the five Pranas through mindful asanas can restore vitality, digestion, and emotional stability. (Image: Pexels)

Ever had one of those days when you’re drained, distracted, or just lost, despite a good night’s sleep? It’s because sometimes your life force, or Prana, simply needs a gentle nudge. In yogic and Ayurvedic philosophy, Prana is the energy that flows through the body, regulating everything from digestion to focus.

Mindful yoga can harmonise these energies and bring back balance. According to Dr Narendra K Shetty, Chief Wellness Officer, Kshmevana Naturopathy and Yoga Center, Mahadevpura, the body’s vital forces move through five channels called Panch Prana.

“Each governs essential functions,” he tells Moneycontrol adding, “Prana Vayudraws energy into the chest, Apana Vayu manages digestion and elimination, Samana Vayu balances nutrient absorption, Udana Vayu powers expression and cognition, and Vyana Vayu circulates energy throughout the body.” When these pranas flow freely, explains Dr Shetty, you feel lighter, more alert, and emotionally steady. "Yoga poses, practiced mindfully with breath awareness, help harmonise these energy channels, supporting everything from digestion and metabolism to focus and calm", Dr Shetty says.

Also Read: Best fitness tips: 10 things to know before you start practicing yoga

Even a few minutes a day can make a difference. Conscious, slow, steady breathing, correct alignment, and respecting your body’s limits. There are simple asanas that target each of the Panch Prana, helping you recharge physically, mentally, and emotionally.

Dr Shetty shares 5 yoga poses to balance your energy:

Vrikshasana: Tree pose strengthens legs and core. Plus, it improves focus and promotes grounding. Dr Shetty suggests using a wall is balance is tricky, specially for pregnant women.

Baddha Konasana: The butterfly pose opens hips, boost, pelvic circulation and easiest digestion or menstrual discomfort. Always keep your spine upright or use props for support during pregnancy.

Dhanurasana: Known as bow pose, this asana stimulate digestion, strength, back and abdomen and metabolism. Avoid if you have hernia, severe back issues, heart conditions or during pregnancy.

Bhujangasana: Cobra pose expands lungs, strengthens the spine, and enhances breathing and expression. Not suitable for spinal injuries, hernia, wrist issues, or pregnancy.

Also Read: World Yoga Day 2025: Can yoga really help ease chronic pain, diabetes and hypertension?

Sarvangasana: Shoulder stand improves circulation, supports thyroid function, calms the mind, and rejuvenates the body. Avoid if you have high blood pressure, cervical problems, glaucoma, or are pregnant/menstruating.

FAQs on Yoga Poses You Can Do at Home:

1. What are some beginner-friendly yoga poses I can do at home?

Vrikshasana (Tree Pose), Baddha Konasana (Butterfly Pose), and Bhujangasana (Cobra Pose) are great for beginners.

2. How can I ensure proper alignment in these poses?

Focus on slow, steady breathing and use props like walls or cushions to maintain correct alignment.

3. Are there any poses to avoid during pregnancy?

Avoid Dhanurasana and Bhujangasana during pregnancy. Use props for support in Baddha Konasana.

4. Which poses are beneficial for digestion?

Apana Vayu can be balanced with poses like Baddha Konasana and Dhanurasana to improve digestion.

5. How can I improve my focus and mental clarity through yoga?

Practicing Vrikshasana helps enhance focus and grounding, while Sarvangasana calms the mind.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.