4 Meditative Yoga Poses that will Help You Beat Stress

Calm your mind and strengthen your body with these easy meditation techniques at home

If you have been planning to enrol in yoga classes or self teach yourself with YouTube Videos, then you know that the best part about yoga is it calms the mind and strengthens the body, just what you need in the current situation. With stress levels shooting up amidst the pandemic many have resorted to yoga to stay both physically and mentally fit. Celebrity yoga guru and Himalayan Siddha, Grand Master Akshar says, “Meditation is a great way to gain clarity of mind, and stability to overcome over any challenges. Yoga techniques can make you feel more grounded and calm. This changes your responses to external circumstances positively.” 

He suggests a few postures that you can easily do at home. “Try to practice any or all of the following meditation techniques. Do this for 5 to 10 minutes every day initially. With practice, you can slowly try to increase the duration of your meditation,” adds Akshar. 

Yoga Nidra in Anandasana (Corpse Pose)


Formation of the Posture:

  • Lie down in a prone position on a comfortable surface or on your yoga mat. 
  • Close your eyes.
  • Starting from your toes, bring your attention to every area of your body. Use deep breaths to lull your body into a deep state of relaxation. 
  • Maintain awareness so you do not fall asleep in the process.


Vajra Tratak 


Formation of the Posture (Thunderbolt Pose)

  • Kneel down gently on your mat
  • Place your pelvis between your heels 
  • Place your palms on your thighs 
  • Straighten your back and close your eyes

Tratak on Flame


  • Begin by sitting around 4 to 5 feet away from the flame. The distance varies according to your height. 
  • Draw your gaze to the flame and direct all of your attention to it 
  • Observe how the tip of the flame moves 
  • Try not to blink as much as possible 
  • If you catch your thoughts wandering, bring them back to focus on the flame 
  • After your practice, close your eyes for a while and release the strain from  your eyes if there is any.

Ardha Padmasana (Half-Lotus Pose)


Formation of the posture

  • Sit in Dandasana
  • Bring your right foot over your left thigh or left over the right
  • Pull your feet closer to your pelvis

Swaas Dhyan (Breath Meditation)


  • Place your palms on your knees facing up (Prapthi Mudra) 
  • Straighten your back and close your eyes 
  • The time you take to inhale and exhale should be in a ratio of 6:6, i.e., if you inhale in six counts, you need to exhale in six counts 
  • Focus on your breath entering and then leaving your nostrils as you inhale and exhale. 

Poorna Padmasana (Lotus Pose)


Formation of the posture

  • Sit in Ardha Padmasana with your right foot over your left thigh
  • Lift your left foot and place it on your right thigh facing up
  • Pull your feet closer to your hips
  • Drop your knees to the floor
  • Place your palms in Siddha Mudra by placing your right palm in your left palm and join the tips of the thumbs.

Meditation technique- Aarambh Dhyan / Seed Meditation

Bheej Dhyan or Seed Meditation tests your auto response system. These responses are already recorded in your brain, and simply manifest as and when a corresponding situation arises. This unconditioned way of reacting to life’s circumstances can either be extremely favourable or unfavourable to your growth and personal success.


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