Five at-home yoga poses that can help you feel balanced and alive
Even if you got a good night’s sleep, have you ever had one of those days when you were exhausted, distracted, or just lost? This is due to the fact that your life force, or Prana, occasionally requires only a gentle push. 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.
He tells Moneycontrol that “each governs essential functions,” adding that “Prana Vayu draws 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.” According to Dr. Shetty, you feel lighter, more alert, and emotionally stable when these pranas flow freely. “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.
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 in Vrikshasana strengthens the core and legs. 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. During pregnancy, you should always keep your spine straight or use props for support.
Dhanurasana: also known as bow pose, is an asana that improves metabolism, strength, digestion, and the back and abdomen. Avoid if you have hernia, severe back issues, heart conditions or during pregnancy.
Bhujangasana: Cobra pose improves breathing and expression, strengthens the spine, and expands the lungs. Not suitable for spinal injuries, hernia, wrist issues, or pregnancy.
Sarvangasana: The shoulder stand improves circulation, helps the thyroid function, calms the mind, and reenergizes the body. Avoid if you are pregnant or menstruating, have glaucoma, cervical problems, or high blood pressure.