Sarva Yoga Instructor Shraddha Iyer on Yoga Practices to Calm the Mind

Written by Shraddha Iyer, SARVA Yoga instructor

Are you caught up with an endless to-do list? Do you struggle to keep calm while juggling work and home? Do you have trouble sleeping or suffer from restless sleep cycles? Do you see yourself stressing out about everything that lies ahead?

So here are 5 yoga practices that will help calm your mind and body and boost your energy.

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1. Mindfulness meditation

This meditation involves a simple observation of the senses. How do you perform it?

a. Sit with your spine straight on the mat or on a chair and close your eyes.

b. You can start by focusing on your breathing, noticing the breath at the end of your nose.

vs. Notice the movement of your chest with each breath. Stay focused for a few seconds, then move on to other senses like listening to the sound of the environment, the sound of nature or the room, the sound of breathing or heartbeat, observing different sounds and moving on to the next sound .

D. Likewise, focus on the temperature of the environment by noticing the temperature of your breath or the air on your skin, then feeling the taste in the mouth and observing the area behind the eyelids when the eyes are closed. .

e. Continue with a simple observation and whenever you are distracted, go back to the things you are observing at that time.

This practice helps reduce rumination, and therefore reduces anxiety and stress. It helps improve your focus and keep your mind strong. Research indicates that people who practice mindfulness are happier in life.

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2. Tratak

a. Sit in a chair or on the mat with your spine straight facing a wall or a burning candle at eye level. With your eyes open, look at a dot (you can dot) on the wall or the flame of the candle.

b. Try not to blink and keep staring at the focal point until your eyes cry or you feel like resting your eyes.

vs. You can gradually increase your time with practice.

Some of the benefits of this practice include improved brain functionality, improved sleep, and the absence of negative thoughts. It can also help people with insomnia and trouble sleeping.

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3. Yoga detox flow

These are sets of asanas which are practiced in flow (a breathing by movement) which help to detoxify the body, and make the mind light and calm. Some asanas understand

Parivrtta trikonasana, parivrtta parsvakonasana, uttanasana, parivrtta janu shirshasana and parivrtta utkatasana.

You can find the detox feed on the SARVA app and practice the same. As the name suggests, the flux helps release all the toxins in the body by working on cleansing the digestive system and spinal cord which is like the remote control (spine) of the television (brain).

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4. Yoga nidra

An essential practice especially for city dwellers. It is undeniable that city life is chaotic, hence a practice like yoga nidra is fit.

Practice this step by step:

a. Lie down on the mat in shavasana (position of the corpse).

b. Setting an intention towards the practice, this can also include the achievement of a goal or a desire.

vs. Connect with your breath and breathe deeply to relax body and mind with each exhale.

Scan your body one at a time from toe to head, relaxing each part of the body.

Welcome the feeling of calm and relaxation when you use your breath as a tool for relaxation.

Enjoy the experience for a while before coming out of the pose

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5. Sukh purvak pranayama

Sukha‘means’ easy ‘and’purvak ‘ means “to precede”. This pranayama brings the body and mind to a calm state, and also improves the oxygen levels in the body. More oxygen for the body, a more functional body and mind.

Here are the steps:

Sit in a meditative position, breathing into the lower, middle, and then upper lungs for a count of 6 or 4; and exhale from the upper, middle and lower lungs up to the count of 4 or 6.

Make sure to use the full capacity of your lungs and to breathe slowly without compressing your nose. You can work out for two to three minutes.

Following the attitude of gratitude also helps a lot. Instead of consuming repetitive, anxiety-inducing content, you can listen to affirmations or remind yourself of the things you are grateful for morning and night. This practice has been proven to fight stress, increase life satisfaction and feelings of contentment, which is a great way to keep your mind calm. So take the first step by following one of the above practices.

Main image credit: Instagram / MalaikaAroraOfficial

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