Best yoga asanas and breathing practices to calm your mind, increase productivity

Benefits of Tadasana: This pose promotes good posture and stretches the entire body. By aligning the body in this pose, you help release muscular tension, setting a strong foundation for the rest of your practice (Image: Canva)

Early to bed and early to rise makes a man healthy, wealthy, and wise. The saying holds true even today. Let’s tweak it a little and say: Early to bed, early to rise, and yoga practice to energise makes a man healthy, wealthy, and wise. A mindful morning routine sets the tone for a calm, productive day by aligning your mind and body. Waking up early gives you the space and time to engage in practices that ground you, reduce stress, and boost mental clarity. When you begin the day with intention, it’s easier to stay focused, balanced, and energised throughout your daily activities.

Waking up early allows you to start the day with a sense of control and purpose, without feeling rushed or stressed. By waking up earlier, you give yourself the time to practice mindfulness, engage in physical movement, and mentally prepare for the challenges ahead. Also, having a mindful routine like practicing yoga and pranayam keeps your body and mind healthy and happy. Dr Narendra Shetty, Chief Wellness Officer at Kshemavana Yoga and Naturopathy Centre, says, “Regular yoga practice and meditation can help you manage your emotions, stay calm, improve concentration, reduce stress, and strengthen deeper connections with those around you. With consistent practice, you’ll be able to cultivate a sense of tranquility and peace, regardless of external circumstances.”

Also read | 8 best yoga poses to include in your daily routine

He suggests the following asanas (postures) and practices to calm the mind, increase productivity:

Asanas (postures)

Practicing preparatory yoga postures not only ensures physical relaxation but also helps stabilise the body for extended meditation sessions. These asanas release tension, improve flexibility, and prepare your body for stillness. Here's how to perform three essential poses:

Tadasana (Mountain pose): Stand tall with your feet together, engaging the thighs, lifting the chest, and reaching your arms overhead. This pose promotes good posture and stretches the entire body. By aligning the body in this pose, you help release muscular tension, setting a strong foundation for the rest of your practice.

Sukhasana (Easy pose): Sit cross-legged with a straight back, ensuring the hips are comfortably grounded. This pose enhances comfort and balance, making it easier to sit for longer meditation or reflection periods. Sukhasana helps open the hips and relaxes the lower body, encouraging a calm and focused mindset.

Balasana (Child’s pose): Start by kneeling on the mat, then gently fold forward, bringing your forehead to the floor with your arms extended in front or alongside your body. This posture deeply stretches the lower back, hips, and legs, providing a soothing release of stress. It prepares the body for sitting still during meditation or further yoga practice by releasing tension and calming the nervous system.

Also read | 12 best yoga poses to keep brain sharp, body healthy: From cat-cow to tree pose and more

Pranayama (Breathing practices)

Pranayama, or breath control, plays a key role in calming the mind and balancing the body’s energy. The following breathing practices can enhance relaxation and mental clarity:

Nadi shodhana (Alternate nostril breathing): Sit comfortably with your spine straight and close your right nostril with your thumb. Inhale deeply through the left nostril, then close the left nostril with your ring finger. Open the right nostril and exhale through it. Repeat, alternating nostrils with each breath. This practice harmonises the left and right hemispheres of the brain, improving mental clarity and reducing anxiety.

Deep diaphragmatic breathing: Sit or lie down in a comfortable position. Place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, allowing your abdomen to rise as your diaphragm expands. Exhale slowly through your mouth, allowing your body to relax. This technique calms the nervous system, increases oxygen supply to the body, and helps reduce stress by engaging the diaphragm fully.

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.