14 Impressive Yoga Steps for Peace of Mind

yoga steps for peace of mind

If you are also looking to balance your inner world, our article will guide you through yoga steps for peace of mind to experience mindfulness.

yoga steps for peace of mindIn the stillness of life

My inner world speaks,

Now I have recognized

What resides in me

We all believe that we live good lives as our job fills our pockets well and we own all basic amenities. Even after having everything, our mind is always in turmoil. With distracted minds, we only have thoughts and efforts to bring peace to mind.

Yoga has its trails back almost 5000 years ago and it is also has its mentioned in Rig Veda. Yoga helps to collect your scattered mind and energy through conscious efforts. Yoga is a package of asana with deep breathing as its key element.

Yoga is bound to bring positive changes to your mind, body, and soul. People who use different Yoga steps for peace of mind for many ages have started reaping its benefits through daily practice.

Lost peace will be brought back,

Once you join all pieces of mind,

Your tranquility will be rested permanently

And soul will shine.

Beginners Should Account Few Things

  • Stretch your body to the extent it can.
  • Never overdo; relax by taking breaks.
  • Start with small sessions, and increase time with practice.
  • Wear breathable and stretchable clothes for ease while performing asana.
  • Follow yoga steps for peace of mind, preferably in the morning.

Lay your yoga mat and get started

Yoga Steps for Peace of Mind

1. Pranayam

deep breathing

Pranayam means to provide life (prana) to your body. It is an indispensable asana as it helps you control breathing. Effective in almost every ailment. While doing Pranayam, consciously notice your breath and feel it going inside and coming out.

2. Sukhasana

  • Just like its name, this asana will calm your mind and soul.
  • Sit comfortably on your mat with crossed legs.
  • Stretch your arms out and rest your hand facing upward on your knees.
  • Join your index finger and thumb to make Gyan Mudra.
  • Now consciously breathe.
  • Breath normally; focus on each breath.

This asana releases stress and makes you feel fresh and light.

3. Anulom Vilom

Breath carefully as it will help you to relax your mind.

  • Sit in Padmasana and keep your back erect.
  • Put your index and middle finger on your right nostril, and slightly press it.
  • Inhale from the left nostril now close the left nostril with a thumb and exhale from the right nostril directly inhale from the right nostril and repeat the procedure.
  • Repeat this for 10-15 minutes.

Breathing deeply and slowly, and breathing sprightly should be avoided initially.

close your eyes

4. Sitali

As the name suggests, this asana is known to have a cooling effect on your body and helps maintain your ideal body temperature. You should practice these yoga steps for peace of mind during summer to keep your body and mind cool.

  • Sit in Sukhasana with an erect back.
  • Open your mouth to make an O; bring your tongue out and curl it.
  • Take a deep breath from your mouth.
  • Take your tongue inside, close your mouth and exhale from your nose.
  • Repeat this five times.

5. Sitkari

  • Sit in Sukhasana, back straight, join your teeth, like a big smile letting your full jaw visible.
  • Take your tongue to the back of your teeth, now inhale a deep breath, and close your mouth.
  • Exhale from your nose. Repeat this five times.

6. Bhramari

This asana has derived its name from the bee. You need to make a bee-like buzzing sound while exhaling.

  • Sit in padmasana.
  • Keep your hands on either side of the face vertically.
  • Index finger softly on eyes and tip touching inner corner of eyes, middle finger on each nostril and ring and little finger above and below lips.
  • Thumb on your ear, oracle. Inhale from the nose and while exhaling makes a sound like a bee.
  • Udgeeth is the simplest of all. Udgeeth means chanting; in this asana, one chant is very powerful ‘OM.’
  • Repeat this from 2 -to 5 times. Always keep your fingers lightly; don’t press them against your face.

This asana will give immediate solace to your mind. Bhramari is also effective in insomnia and Pcos.

7. Udgeeth

This is the simplest of all. Udgeeth means chanting; in this asana, one chant is very powerful ‘OM.’

  • Sit in Padmasna or Sukhasana .
  • Inhale and fill your flange with oxygen exhale from your mouth while making O with your lips and the chant om.
  • Repeat this 5 -10 times.

After Pranayam, there are a few yoga poses to help your mind achieve tranquility. Following are yoga steps for peace of mind and soul.

8. Balasana

yoga poses

  • Sit in Vajra Asana, or sit with legs bend inwards; your heel must touch your buttock.
  • Place your hands on either knee.
  • Take a deep breath, raise your arms and bend forward with your arms stretched out. Bend upper body forward.
  • Your head should touch the ground and slowly bring your chest between your thighs.
  • Now breathe normally.
  • Hold this position for 2 -3 minutes.

Suppose you find it hard to adjust, in the beginning, time according to your convenience. This pose will stretch your spine, shoulders, and arms. It will release tension build up in muscles and will make you feel lighter.

9. Utahan Shishoasa

This asana is said to be an extension of Balasana.

  • Once you complete Balasana, sit in Vajra Asana.
  • Stand on your knees and raise your arms. Bend forward your legs must make a right angle or resemble like L.
  • Your hips should be parallel to your heels. Remember, unlike Balasana, your heels are not touching your buttock; they are parallel to them.
  • Rest your chin on the ground and arms stretched out straight breath normally.
  • Hold this position for 2 – 3 minutes and then slowly come to Vajrasana.

This asana stretches your spine, hips, shoulder, and pelvic area making muscles relax.

10. Setubandhasan

lift your hips

In this asana, the body is bent to make a bridge-like shape. It releases to build up, and it is one of the yoga poses for peace of mind.

  • Lie straight on your back, with arms straight on either side.
  • Now fold your knees to make a slide shape with your legs.
  • Next, try to hold your heels with your hands as you are taking a pole.
  • Now take a deep breath and raise the upper half of your body while letting your head rest on the ground.
  • Hold this position for 1 -2 minutes and slowly bring your upper body to rest while exhaling.
  • Raising the upper body should be done carefully. If you are practicing this asana for the first time, you can hold the position for a minute also.
  • Next, try to hold your heels with your hands as you are taking a pole.

This asana stretches your spine and hip. As one raises its upper body, it stretches the chest also. It relieves depression and anxiety and also improves blood circulation. Yoga steps for peace of mind benefit everyone if followed correctly.

11. Parbatasana

bring your hands

In this asana, the body bends to shape like a mountain and is also called a mountain pose.

  • Sit in Vajrasana and breathe normally.
  • Stand on your knees and raise your arms, hands facing in front.
  • Now bend your body in front just like Balasana.
  • Firmly place your hand and open your fingers.
  • Now inhale and lift your hip and stand on your feet to make an inverted V.
  • Your body should resemble an inverted V.
  • Raise your hip without raising your heel. Bring your face close to your chest.
  • Hold this posture for 1 to 2 minutes. Exhale and come back to Vajrayana.

This asana stretches your legs, arms, shoulders, neck, and spine. It increases blood flow to your spine and brain, releasing any anxiety or tension. It is correct to say yoga steps for peace of mind are effective.

12. Janu Sirsasana

bring your hands

This asana is also known as a forward bending head or knee pose. It increases the stretchability of your body, along with easing and relaxing your muscles.

  • Sit on your mat with legs stretched forward.
  • Open your legs wide and keep your back straight.
  • Fold your right knee and bring your right foot inside, touching the inner thigh of your left leg.
  • Stretch your arms out straight and Hold your left foot while bending forward
  • Rest your forehead on your knee.
  • Hold this position as long as you can. Repeat it with another side now.

Remember not to overstretch any body part. You can avoid bending the knee inward if it is difficult. This pose stretches your body, making it more flexible, and calms your mind and soul.

13. Viparita Karani Asana

This yoga asana means to reverse (Viparita). It is a part of modern yoga poses. This asana is also called the legs up the wall pose. Follow the yoga steps for peace of mind.

  • Lie straight on your back on your mat. Legs should be joint and hands beside your side facing the ground.
  • Now, try to raise your legs to 90 degrees.
  • One can also take the help of a wall and find a corner near the wall.
  • Lie on your back legs facing the wall; now raise your legs against the wall.
  • Hold the position as long as you can

It is preferred to hold a position for at least 15 to 20 minutes. This pose helps to relieve leg pain in varicose veins. It releases stress and provides soothing sensations to the body and mind.

14. Shavasana

yoga teacher

You can do Shavasana while lying in your bed. Just like the corpse, one has to be still and focus on breaths. Practice this yoga pose for peace of mind.

  • Just lie straight in your bed or mat with legs slightly apart.
  • Arms should be straight on either side with a hand facing upwards.
  • Close your eyes and breathe normally. Be conscious about the breaths you are taking.

It helps the body and mind to release any build-up and fills them with positive vibes.

The Bottomline- Yoga Steps for Peace of Mind

Above yoga steps for peace of mind should be followed to experience calmness. It would help if you practiced yoga at least three days a week to see better results. Yoga will make your body strong, and mind calm, and will uplift your soul.

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