14 Impressive 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.

In 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 our minds.

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

Yoga is bound to bring positive changes to your mind, body, and soul. People who have used 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 the soul will shine.

1. Beginners Should Account Few Things

• Stretch your body to the extent it can.
• Never overdo it; relax by taking breaks.
• Start with small sessions, and increase time with practice.
• Wear breathable and stretchable clothes for ease while performing asana.¹
• Follow yoga steps for peace of mind, preferably in the morning.

So, lay your yoga mat and get started!

2. Yoga Steps for Peace of Mind

2.1. Pranayam

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, Sit comfortably on your mat
• Consciously notice your breath and feel it going inside and coming out.

2.2. 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.²
• Now consciously breathe.
• Breathe normally; focus on each breath.

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

2.3. Anulom Vilom

Breathe 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.

2.4. 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.

• 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.

2.5. Sitkari

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

2.6. 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 the 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 make 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.

2.7. 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 soul³.

2.8. Balasana

• Sit in Vajra Asana, or sit with legs bent 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 the 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.

2.9. Utahan Shishoasa

This asana is said to be an extension of Balasana.⁴

• 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 L.
• Your hips should be parallel to your heels. Remember, unlike Balasana, your heels are not touching your buttocks; they are parallel to them.
• Rest your chin on the ground and arms stretched out straight breathe 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.

2.10. Setubandhasan

In this asana, the body is bent to make a bridge-like shape. It releases to build up, and it is one of the best 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.
• 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.

2.11. Parbatasana

In this asana, the body bends to shape like a mountain which 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 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.

2.12. Janu Sirsasana

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 your 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.

2.13. 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 joined 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.

2.14. Shavasana

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

• Just lie straight on 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.

3. The Bottomline on Yoga for Peace of Mind

The 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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Suggested reading: Benefits of Heel Touches

1. Madhukar, Lahange Sandeep, Vikash Bhatnagar, and Bhangare Archana Nivrutti. “A critical review study on importance of anatomical knowledge while practicing yoga asana.” Indian J Ancient Med Yoga 5500 (2018): 85. ↩︎
2. Sunitha, S., and Sharma CP. “Mudra therapy and its classification.” International Journal of Health Sciences and Research (IJHSR) 11.1 (2021): 118-126. ↩︎
3. Kamal, Peeyush. “How Yoga Can Helps in Creating Peace.” International Journal of Peace, Education and Development 1.1 (2013): 13-17. ↩︎
4. Jabir, P. K., B. Sadananda, and K. S. Das. “Effect of Balasana on cardiac parameters among healthy medical students.” National Journal of Physiology, Pharmacy and Pharmacology 7.12 (2017): 1342-1346. ↩︎

Last Updated on May 1, 2024 by ayeshayusuf